Traps wants to get strong!!!

[Traps]

Lets try this again. \:D/

Unfortunately I find it extremely difficult to stick to any one thing. This time around I am going to make a very big effort to start my training and see it through to the end.

K-OS on the coast had made me realise just how much I enjoy Power Lifting and now I need to get strong.

So....this is where it starts......I shall be keeping a journal of my training leading up to September and hopefully see some decent gains. :nod:

[Optimass]

Lets try this again. \:D/

Unfortunately I find it extremely difficult to stick to any one thing. This time around I am going to make a very big effort to start my training and see it through to the end.

K-OS on the coast had made me realise just how much I enjoy Power Lifting and now I need to get strong.

So....this is where it starts......I shall be keeping a journal of my training leading up to September and hopefully see some decent gains. :nod:

So just to be clear ... Pling or you gonna bodybuild? :grin:

[Traps]

Interdasting Question..... :shrug:

I would enjoy looking good Opti, but to be honest, I would prefer to be strong.

I enjoy being up on the platform and proving to myself that I can achieve things I thought were impossible for this chicken legged guy. :nod:

I enjoy the spirit and camaraderie at each event, I have been to BB shows and I cant say I have felt the same buzz.

So to answer the question, Power Lifting it is. :rockout:

[Optimass]

You do have some strength for a guy your size bro - the budgie smugglers will still be calling in a few years time either way.

So are you coming to Oz to visit CAPO? I hear they are baking cake? :nod:

[steak]

we wont be travelling anywhere to see Capo...Capo will be here

[Optimass]

we wont be travelling anywhere to see Capo...Capo will be here

... are we talking about the ... thing ... then already :shifty: :pfft:

[Traps]

If I can keep to my training Opti and I can get my legs to grow, I dont see why I cant try a BB Comp one day.

We will see how your one goes, if you win, I will do a comp within a year of your win :haha:

Balls in your court Big Fella :thankyou:

[Optimass]

yup - its going to happen - good incentive for me > not sure about the win given its been a while since competing but it has to be done before Im 40 :nod:

[tinytraps]

Same here opti if you win I will get on stage!

Good on you traps your a strong bugger with loads of potential keep at it long enough and numbers will fall

[Android]

"and now I need to get strong"

Quote of the weekend there mate. You squated until your nose bled and your deadlift is what...40kg off Danny's....you mad?

I'll also be spending the next 4mths prepping just for CBC in September so will follow your prep as well mate. Bound to catchup some weekends up that way b gud!

[red machine]

just keep it going this time.....u are strong like ox, but if you dont i will crush you in September.......(need to reclaim my dignity after last time :pfft: )

[bar-belle]

just keep it going this time.....u are strong like ox, but if you dont i will crush you in September.......(need to reclaim my dignity after last time :pfft: )

Nice... the gauntlet has been laid down.

Good on you Traps you are a strong guy...just gotta stick to the training and you will be rewarded. Blinkers on my friend!

[Traps]

Thanks bar-belle....I will be sticking to the plan this time. :nod:

I have things to prove to myself, most importantly. No challenges from anyone, just one for me, by me. :nod:

So tonight I stepped back into the gym.....nothing major, just a bit of stretching and foam rolling. I get back into training tomorrow. \:D/

What will I be doing I hear you ask...... :thankyou:

I will be doing back to back Wendlers 5/3/1 for 10 weeks. I like the extra assistance work and the whole rotating wave system.

So, will it work? I plan on sticking to it 100%, as well as adjusting my diet to suit. So I guess time will tell. :nod:

[steak]

solid plan 8)

[Traps]

Righty.....Day 1 Wendlers Make Me Strong Program!!!

First night in, still feeling a bit tired from the comp but got my mind in the right place and got going.

Squat

65% x 5 - 125 Felt good, nice and easy warm up

75% x 5 - 160 Again, nice and easy, wobble in my tired legs on the last.

85% x 5 - 180 Head was right, so body followed, got all 5 no problem \:D/

Assist work.

Good Mornings

5 x 10 Bar only, taking it easy because of the comp.

Lunges

5 x 20 Light weight lunges, 20p dumbbells.

Hanging Leg Raise

5 x 15 Just body weight this week.

In all, happy with the efforts. Was glad I hit all the reps so it gives me more drive for future sessions.

First day smashed, bring it on!!! Traps os ready!!! :dancing:

[Phedder]

This time around I am going to make a very big effort to start my training and see it through to the end.

We've heard that before

Wendlers is a very solid plan, nice simple program to follow as well. Good to see the first day smashed, look forward to seeing how far a bit of consistency will take you mate, big(ger) numbers ahead for sure :nod:

[Traps]

Friday night sessions.....yes I have a life, its called Power Lifting!!! 8)

Righty then....

Military Press

65% x 5 - 52

75% x 5 - 60

85% x 5 - 70

DB Bench

5 x 12 - 20

5 x 12 - 25

5 x 12 - 30

5 x 12 - 35

5 x 12 - 35

Latt Pull Downs

5 x 10 - 105

5 x 10 - 115

5 x 10 - 125

Stopped there, got a niggle in my shoulder so taking it easy.

Tri Extensions

5 x 12 - 10p

5 x 12 - 20p

5 x 12 - 25p

5 x 12 - 25p

5 x 12 - 25p

That was that for the night. Nice and easy for a Friday night. Not much more to say about it, just hope the shoulder/arm sorts its shit out.

Ceeyu :salute:

[Traps]

Wednesday Bench.

Very annoyed with my bench at the moment, it has gone from my favorite to my worst lift. Just cant believe how much ground I have lost. Guess that can only mean 1 thing......work fucking harder!!! :evil:

Bench.

Warm ups

10 x 60

10 x 80

10 x 90

Working

5 x 95

5 x 105

5 x 120 and this is where the problem comes in, I could do this a few months back and now I only get 2 and a bit. WTF is going on???

Assist.

DB Press

10 x 20

10 x 25

10 x 30

10 x 35

10 x 40

4 x 45

5 x 45

Bleh........ :think:

Flyes

10 x 25p

10 x 25p

10 x 25p

10 x 25p

Right, first week out of the way now to increase the assistance work and put some extra effort into my bench work. I just hope that my bench is going to come back sooner rather than later, nothing worse than going to do a lift that you know what you are capable of yet get no where near to that number.

I guess if it was easy, everybody would be strong fcukers.....so I will stick to it and make sure it improves. :salute:

[Traps]

Wednesday Bench.

Very annoyed with my bench at the moment, it has gone from my favorite to my worst lift. Just cant believe how much ground I have lost. Guess that can only mean 1 thing......work fucking harder!!! :evil:

Bench.

Warm ups

10 x 60

10 x 80

10 x 90

Working

5 x 95

5 x 105

5 x 120 and this is where the problem comes in, I could do this a few months back and now I only get 2 and a bit. WTF is going on???

Assist.

DB Press

10 x 20

10 x 25

10 x 30

10 x 35

10 x 40

4 x 45

5 x 45

Bleh........ :think:

Flyes

10 x 25p

10 x 25p

10 x 25p

10 x 25p

Right, first week out of the way now to increase the assistance work and put some extra effort into my bench work. I just hope that my bench is going to come back sooner rather than later, nothing worse than going to do a lift that you know what you are capable of yet get no where near to that number.

I guess if it was easy, everybody would be strong fcukers.....so I will stick to it and make sure it improves. :salute:

[tinytraps]

Did you start with 90% of your max like wendler suggests? Or are you deliberatley stopping on the required reps for the day?

[Traps]

Did you start with 90% of your max like wendler suggests? Or are you deliberatley stopping on the required reps for the day?

Started on 65%, 75%, 85% and stopped at the reps required. Will have to redo my bench maxes because I am way down from where they were, hence the 2 reps rather than 5 on the last bench set.

[Panzer]

Very annoyed with my bench at the moment, it has gone from my favorite to my worst lift. Just cant believe how much ground I have lost. Guess that can only mean 1 thing......work fucking harder!!! :evil:

And there you have it....some nights suck....that's life for us sometimes. Go home, eat, sleep, eat some more....go into the gym again and give it 110%.

[Traps]

Friday night squat sessions.....loving my squatting at the moment!!! \:D/

Squats

Warm up

60 x 8

100 x 5

Working

125 x 5

160 x 5

180 x 5

Felt really good, no issues, missed depth on the last squat, lol......getting cocky.

Lunges.

25 x 20

25 x 20

25 x 20

Was feeing it at the end of that, even with a leg pump I still have legs that look like pins, lol.

Hanging leg raises.

BW x 15

1 chain x 20

1 chain x 20

1 chain x 20

Next week I am going to increase reps in everything and add a couple more assistance exercises in.

That was a nice easy entry week, intensity is about to pick up!!!

Ceeyu..... 8)

[Panzer]

Next week I am going to increase reps in everything and add a couple more assistance exercises in.

That was a nice easy entry week, intensity is about to pick up!!!

Ceeyu..... 8)

Aren't you doing 5-3-1? Ain't you supposed to increase the weight instead of the reps?

[red machine]

Next week I am going to increase reps in everything and add a couple more assistance exercises in.

That was a nice easy entry week, intensity is about to pick up!!!

Ceeyu..... 8)

Aren't you doing 5-3-1? Ain't you supposed to increase the weight instead of the reps?

Last set is always, a max out

Have u taken 10% off your starting max? As u should find u can go 4 odd cycles with out missing reps