beefneggs journey to 200 plus

[beefneggs]

Hey

I been lifting for about 5 or 6 years and have just come back after a lengthy lay off from injury, a couple of muay thai fights, studying for a diploma and having kids.

I decided to log somethign instead of just keeping shit in my head .

Basically I endeavour to cross back over the 200 on all my lifts in the next 6-9 months . As a young fella around 19 I started to get seroius and was training at Aucklands old Golds gym and a few others under a well known trainer and accomplished enough for me to feel confident I was seriously strong. For what ever reasons I wont list I stryed away from training and came full circle about 4 years ago.

About 8 months ago we moved down to Wellington and I decided after losing some mass and strength from 2 years of muay thai training and fights , plus multiple injuries it was time to get back to my first love .

I joined a gym and after a couple of weeks mucking around did some basic strength training for about 8 weeks , seems due to whatever I ignited the fire and got back to hard training.

Currently I can only get into the gym 3 days a week as my mrs is about to give birth to twins , so I aim to soley work on the major 3.

For the next 5 weeks I will do the old 5 by 5 and document the events that follow.

Lifts at the moment Bench 150

Squat - 180

Dead - 190

military - 80-I know piss weak.

Hopefully I wont have any douche bag tall poppies chiming in with oh yeah right what ever you cant lift that , at some stage I will post a video as I get stronger.

Any hows Im a postive person looking for positive advice and tips, if you got it , feel free to holla at me, other than that cheers.

[beefneggs]

well day one of my next 12 week journey to 200 plus is over, I rolled into the gym on the train, powered only by a bowl of porridge and some natural yoghurt and proceeded to hit the deads.

Set 1 100kg 8 reps, have a short attention span and hate warming up so I limit the reps.

Set 2 120 8 reps

Set 3 140 8 reps

Set 4 180 6 reps

Set 5 190 4

set 6 190 3

set 7 190 1 good one, could of done a couple more shit ones, but opted not ot risk a hammy tear.

In between each set I just do 2-4 chins until the next set.

Bench

warm up 100 kg set of 10

set 1 120 8 reps

set 2 120 8 reps

set 3 130 6 reps

set 4 140 5

set 4 140 5

set 5 150 3

set 6 150 1

that was it, I been meaning to chuck in conditioning but with a limited time frame, Im not too fussed.

Aiming to implement 5/3/1 from here on in.......see what happens

[tomleegolf]

Lifts at the moment Bench 150

Squat - 180

Dead - 190

military - 80-I know piss weak.

Are these your 1 rep maxes? I noticed in your workouts that you're doing 4 reps with your 190 dead and 3 reps with your 150 bench.

[HarryB]

Man you are starting with a really solid platform! Mind you I know firsthand that coming back from a lay off means some nice decent and quick gains in the beginning. Just got to watch the joints cos the mind says yes and the body says HELL NO.. sometimes.

[drizzt]

Hey bro, good stuff on getting back into it :nod:

What gym do you train at in Wellington?

[beefneggs]

Hey , yeah spose youd say theyre my 1rm of sorts. I have days where I would or could do more but these are merley testing the waters.

At this stage chest isnt my strong point, I tore my pec many years ago and once I jumped back into training the old tendons started to wanna pop, so I may tread wisley on bench.

Was gonna train in the hutt as I live out there but ended up due to working in the city training at a corporate gym Bodies under construction in plimmer towers, which suprisingly isnt busy and has dumbells up to 55 and lots of 20kg plates a squat rack which is rarely used and decent staff.

Got squats tomorrow if my darling daughter and mrs arent still sick and I ahve to stay off work again !!!!

[beefneggs]

soooooooo after 2 weeks off with a sick missus and daughter and squeezing in diploma study and exams whilst going to work I was side tracked a touch which made me more enraged than when i was on anapolan :evil:

However I trained at home monday so we'll write that one off as a maintenance day .

Yesterday I engaged in my first training after the previous fortnight and having digested the 5-3-1 book felt quite inspired.

:nod:

so after working out that my weights were about right to estimate my 1 rms safely I jumped into squats.

After 3 warm up sets of 100

I went 120 for 5- after a few weeks off squatting I was like really shit that was a touch heavy lol!!!!

Next up 140 slapped my self for being a bitch and smashed through the easy 5

160 came next and 5 or more reps are called for so I banged out 8.

Strangley enough I thought this wasnt anywhere close to my 180kg but the principle of working sets being 75 -95 percent of your 1 rm and progressivley stronger made sense straight away....I can feel 220 on the cards by christmas \:D/

Standing press came next --my nemisis

After a few warm ups on 60 I jumped into my 3 working sets.

set 1 was easy @ 70 so I jumped straight to 80 easy, last set was 80 again for 6 reps.

Farrrk Im psyched about this training program, 250 for all my main three by next year is easily done Im feeling............bring on the mighty deadlift tomorrow :nod:

[hhhh1]

from what you posted it looks like you could hit a 200kg dead peice of piss

btw what's your bodyweight atm?

[beefneggs]

well f*ck me in the ass and call me straight lol.....so after the first few entrys the twins decided to be twins and give us multiple weeks of sleepless nightts , still had work, more study and I re damaged my pec ...couple that with family shit and this made for 2 months off training or there about and back to the start.....however I have done what Ive done and am happy moving forward...I have completed my 1st re start of 5-3-1 and the results are as follows....200 squat, 160 bench, 220 deadlift and 100 kg front press.

Am off to christchurch for work and am in my de load week, goals have switched to 260 squat, 260 deadlift and 180 bench...if i can bang this out by mid this year , Im contemplating a novice powerlifting show..maybe still have to finish my diploma and juggle work and homelife as well as possible.

f*ck it we will see how we go, I seen some amazing squat increases in drizits vid and this made me think 250 plus should be done.

Til next time, deadlift without straps, bench to the chest and if you squat touch your ass to your ankles for f*ck sake