tyreguy Posted February 27, 2015 Report Share Posted February 27, 2015 Goals this year 1RM`s Military Press/OHP: 90kg. Benchpress 140kg. Squat 180kg. Deadlift 220kg. Height 176cm, weight 99kgs currently. S/B/D 160-120-195. Bought powercage and bits and training fairly consistently since Sept-14. Starting off in 1 week blocks. Day1 Week 1 Millitary press Warmup. 25kg-5, 35kg-5, 40kg-3 Then. 45kg-5, rest2mins, 50kg-5, rest2mins, AMRAP, 55kg-8. Accessories, hanging knee raises 1-10, then 5set of 12. Skeletor 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 1, 2015 Author Report Share Posted March 1, 2015 Week1 Day2Bench press.Warmup. 45-5, 55-5, 65-3Then. 70-5, 82.5-5, 92@AMRAP-10, reracked b4 failure..if spotter would had 1 more.Assistance workBW Widegrip pullups 2 set of 3reps 5 set of 2reps..if there was already a weaker than weak area this is it..def looking for improvements to come.20kg plate rows 5 set of 10 each arm..Note* (fl) abs still sore from Saturday. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 3, 2015 Author Report Share Posted March 3, 2015 20mins of static stretches and foam rolling I really wanted to go into Squats loose as possible Warm up as per prescribed 60-5, 75-5, 90-3 Then. 100-5 r2m 115-5 r2m 125@ AMRAP-7 reps Belt and sleeves (RPE 9.5) farout this felt really hard. This is the 1st time I have repped this many at this weight in one go. Accessories 60kg GoodMornings 5 set of 8reps, hamstrings smoked after that, glad I stretched good cos knew I was in for a good one., Halfway through 3rd set, just started dry reaching and that sort of carry on. Ended it off with 60kg front squats for 6. Stretched again mainly hammys and glutes. and tiger balm. Over. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 6, 2015 Author Report Share Posted March 6, 2015 Deadlift Warm up72.5, 90-5, 110-3 Then. 117.5kg -5 65% 135kg-5 75% AMRAP 155kg only 4 reps 85% Accessories Leg press 4pps 4reps, 2 sets 3pps 4reps, 2 sets 2pps 10reps legs coming right just for stretch really DB Lunges x20 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 9, 2015 Author Report Share Posted March 9, 2015 Week2 Day1 Warm up arms on pedal thingy 5mins Military Press 26kg-5, 32kg-5, 39kg-3. (Warmup). Then 45-3 r2m 52-3 r2m 58@ AMRAP which was 7 Assistance Exercises Hanging knee raises 3x8reps Back extensions BW 3x8 Db alternate curls 12.5kg lots lost count couldn't help myself Upright rows 25kg 4x8 reps Over Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 11, 2015 Author Report Share Posted March 11, 2015 Week 2 Day 2 Benchpress Warm up. 44kg-5, 55kg-5, 66kg-3 Then 77-3 r2m 88-3 r2m 100@AMRAP which was 5, it was really hard probably 9RPE Assistance exercises Dumbell 30kg incline bench press 4 set of 6reps Dumbell rows 40kg 5 reps each arm 5 sets. Feel weaker than normal weak, effin sore throat, dry reaching etc.Couldn't believe I struggled to get 5 on Flat bench, when my all time best (means nothing now tho), was when I was doing 5x5 at 100kg. F*kin hurry up!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 11, 2015 Author Report Share Posted March 11, 2015 Week 2 Day 2 Benchpress Warm up. 44kg-5, 55kg-5, 66kg-3 Then 77-3 r2m 88-3 r2m 100@AMRAP which was 5, it was really hard probably 9RPE Assistance exercises Dumbell 30kg incline bench press 4 set of 6reps Dumbell rows 40kg 5 reps each arm 5 sets. Feel weaker than normal weak, effin sore throat, dry reaching etc.Couldn't believe I struggled to get 5 on Flat bench, when my all time best (means nothing now tho), was when I was doing 5x5 at 100kg about 3 months ago. F*kin hurry up!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 11, 2015 Author Report Share Posted March 11, 2015 Week 2 Day 2 Benchpress Warm up. 44kg-5, 55kg-5, 66kg-3 Then 77-3 r2m 88-3 r2m 100@AMRAP which was 5, it was really hard probably 9RPE Assistance exercises Dumbell 30kg incline bench press 4 set of 6reps Dumbell rows 40kg 5 reps each arm 5 sets. Feel weaker than normal weak, effin sore throat, dry reaching etc.Couldn't believe I struggled to get 5 on Flat bench, when my all time best (means nothing now tho), was when I was doing 5x5 at 100kg. Trained on empty stomach just coffee, had 2x 500mg vit c, and 2x 1000mg Glutamine caps. F*kin hurry up!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 12, 2015 Author Report Share Posted March 12, 2015 Week 2 Day 3. Back Squat Stretch and foam roll, and new SBD knee sleeves Warm up 60-5, 75-5, 90-3 Then 105-3 120-3 135@AMRAP which was 3. Assistance Exercises Front Squats 60-8 60-8 Box squats. 43cm off the ground, not bouncing off either just touch n go. 135-5 135-5 135-1 135-1 135-3 Normal Back Squats 120-4 100-6 paused in hole 3 secs 100-6 paused in hole 3 secs 60-20 speeds/cardio hehehe. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 16, 2015 Author Report Share Posted March 16, 2015 Week 3 day 1 Military press Warm up 26x5, 32x5, 39x3 Then 49-5 55-3 62@AMRAP which was 6 Assistance Exercises Hanging Leg Raises 3x12 1x6 1x4 Back extensions 4x10 BW Abs Planks 5mins Have to do Deads from last week Tommorow Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 16, 2015 Author Report Share Posted March 16, 2015 Week 3 day 1Military pressWarm up 26x5, 32x5, 39x3Then49-555-362@AMRAP which was 6Assistance ExercisesHanging Leg Raises3x121x61x4Back extensions4x10 BWEzi bar Curls 40kg x7 3 sets 30kg x10 20kg x 8 bar x 10Abs Planks 5minsHave to do Deads from last week on the 18/03/2015 which was supposed to be the end of Week 2 day 4, i forgot to to on Saturday afternoon, but i did remember to drink a whole box of beers..idiot gains Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 17, 2015 Author Report Share Posted March 17, 2015 Todays deadlift was for Saturday which I missed cos got on the piss instead. This weekend having a quiet one just rest and eat watch tv. Im over getting smashed which seems like every weekend since xmas.. blah blah anywaysDeadlift warm up72-5, 90-5, 108-3Then126-3r2m144-3r2m162@AMRAP which was 5, knurrling on bar crap not worn out just not grippy started slipping on 4 and 5Assistance ExercisesDB Lunges Leg press 2pps 4 sets of 12Stationary bike 5mins Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 18, 2015 Author Report Share Posted March 18, 2015 Week 3 Day 2 Benchpress Warmup 44-5, 55-5, 66-3 Then 82-5 r2m 93-3 r2m 105@AMRAP which was 3 Assistance Exercises DB flat Benchpress 30kgx10 3 sets Tricep extensions 15kg x7 x2 sets each arm Ezi bar Skull crushers 40kgx 8 30kgx 10x 3 sets Ezi bar Bicep curls 30kgx 12 Tricep rope pulldowns 1/2 a stack triceps fried was going to do DB rows but left it at that. Got Squats tomorrow. Peace. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted March 18, 2015 Report Share Posted March 18, 2015 Good work bro tyreguy 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 19, 2015 Author Report Share Posted March 19, 2015 Week 3 Day 3 Back squat Warm up. 59-5, 74-5, 90-3 Then 111-5 r2m 126-3 r2m 141@ AMRAP which was 2 Assistance Exercises Front Squats 60-8 80-8 90-0 70-5 70-5 80-6Back Squats 60-6 Paused for 5 seconds x4 sets Deadlift tomorrow!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 19, 2015 Author Report Share Posted March 19, 2015 Good work broCheers Tom!! Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 20, 2015 Author Report Share Posted March 20, 2015 Week 3 day 4Static stretching at home before went to Gym 5minsDeadliftWarm up 72kgx5, 90kgx5, 108kgx5Then135-5r2m, Ended up foam rolling lower back a bit tight153-3r2m171@AMRAP which was 3, mean lower back pump after 153-3, and 171-3.No assistance Ran out of time.Peace Quote Link to comment Share on other sites More sharing options...
Realtalk Posted March 20, 2015 Report Share Posted March 20, 2015 Why is there only a 2 minute rest? I know it's the program but if you had r4m or r5m your lower back wouldn't impede on your next set... So you could probably do more reps on your last amrap set. Short rest probably for a reason but I dunno what it is, do you? Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 20, 2015 Author Report Share Posted March 20, 2015 To build up cardiovascular and endurance bro, I don't think at my level resting longer is going to equal more AMRAP. I listen to body then when ready I carry on. But don't rest longer than 6 mins otherwise might as well go home and Fap!! :yes: Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 22, 2015 Author Report Share Posted March 22, 2015 Military Press. (Week 4 day 1) Deload Warm up. 26x5, 32x5, 39x3 Then same again 26-5 32-5 39-3 Assistance Exercises Hanging Knee raises. 4x12reps 2x10reps Back extensions. 4x10 BW Abs 5mins planks Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 23, 2015 Author Report Share Posted March 23, 2015 Week 4 day 2 (deload) Benchpress Warm up. 44-5, 55-5, 66-3 Then 44-5 55-5 66-3 Assistance Exercises DB flat bench 27.5kg 4 sets paused top and bottom 8reps DB Tricep extensions 10kg 4sets of 10 each arm Rope Tricep pulldowns 1/4 stack x20x2 Cable hammer curls 1/4 stack x20x2 Best to lap this up while it lasts. Rest tomorrow. Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 25, 2015 Author Report Share Posted March 25, 2015 Back Squat Week 4 Day 3 (Deload) Warm up. 59-5, 74-5, 89-3 Then 59-5 Paused 74-5 Paused 89-3 Paused Assistance Exercises Front Squats 60-8 60-6 gotta make sure bar in proper position because slipping down onto arms Repostion properly 60-6 Backsquat 60-8 Paused 60-8 Paused Machine calf raises 91kgx6, 91kgx6 8kg DB lunges walking behind line of treadmills. :yes: Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 26, 2015 Author Report Share Posted March 26, 2015 Deadlift Week4 day 4 (Last deload day!! of the 4 week block)Warmup. 59-5, 89-5, 108-3Then59-589-5108-5Assistance ExercisesLeg press 3ppsx 6x3Chucked in some BW dipsx10Sumo deadlift 60kg x 5x 10 big but boring style supposed to be 50% of maxes conventional deadlift but nah flag that.So basically going into next week starting of week 5, day 1..going up.2.5 kg inBench press, Military press and 5kg in Deadlift and Back squat..Edit..I have added 2.5kg to 1rm for bench and military..and 5kg to 1rm for dead and squat..the app recalculates for 4weeks....letttss goooo!!Peace. :yes: Quote Link to comment Share on other sites More sharing options...
Realtalk Posted March 26, 2015 Report Share Posted March 26, 2015 Nice bro! Look forward to seeing how you handle the increases in weight. tyreguy 1 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 31, 2015 Author Report Share Posted March 31, 2015 Haven`t Kick off week 5 of programme yet but did some Back Squats Body weight Squats x lots 60-8 100-6 120-2 140-1 140-2 140-2 140-2 140-4 PB 5minute rest between sets@ 140 I really tried to focus on the stretch reflex at the bottom and push back up evenly. I have to stop being a faggot, and just start getting used to dropping right in the hole. Going to start learning how to fail, and learn how to bail out of squat if it means getting my form and depth right.....does this make sense? to me it does. Peace Quote Link to comment Share on other sites More sharing options...
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