Acquiring bulk!

[jimmybro1]

Saturday - Squats & Bench

Squats - 60kgx1x12, 100kgx1x10, 110kgx1x5, 130kgx1x5, 150kgx2x3, 160kgx4x2

Bench - 60kgx1x12, 70kgx1x5, 85kgx1x5, 100kgx2x3, 115kgx5x3

Front Squats - 60kgx1x12, 80kgx1x5, 100kgx1x5, 110kgx2x3, 80kgx3x5

Was first time doing front squats considering that was reasonable happy with them, used the clean grip which made me realise how in-flexible my wrist/forearms are! 

Sunday - Deadlifts 

Deadlift to knees - 60kgx1x10, 100kgx1x5, 110kgx1x5, 130kgx1x4, 150kgx2x3, 160kgx5x2 

Deadlift from knees - 140kgx1x5, 150kgx1x5, 160kgx2x4, 175kgx4x4 

When deadlifting to knees in pause at knees for a static hold of 3-4 seconds then lockout. Has been helping a lot with form. Also got the idea of pulling the slack out of the bar. 

Monday - Rest 

Spent the morning stretching out. 

Competitions 

Have desided to give the IPF icebreaker a miss as it is week 4 of my sheiko program and have decided to do a gym meet later that month instead. Not sure what numbers I will get but will be aiming for a 200kg squat, 140kg bench and 220kg deadlift RAW (560 Total). 

[jimmybro1]

Tuesday - Chest & Triceps

Bench Press 60kgx1x16, 70kgx1x5, 85kgx2x4, 95kgx5x3 (Pause Press) - deload? 

Hammer Strength Isolaterial Press 1ppsx16, 1,5ppsx4x12

Machine Flies 4 sets of 12

Bodyweight Dips 12,12,12,12

Tricep Extensions 4 sets

Wednesday - Legs 

Back Squat - 60x1x10, 100kgx1x5, 120kgx1x5, 140kgx2x3, 160kgx5x2 

Front Squats - 60x1x8, 80kgx1xFAIL, 60kgx2x8 (Felt retarded, could position feet needs a lot of work) 

SLDL - 70kgx1x16, 80kgx3x16

Hamstring Curls - 4 sets of 12 

Ran out of time couldn't finish off the quads!!!!!!!!! *crazy*

 

[jimmybro1]

Saturday - Squats & Bench

Squats - 60x1x10, 100x1x5, 110x1x5, 120x1x5, 140x1x5, 160x2x4, 170x5x2

Bench - 70x1x5, 85x1x4, 100x2x3, 115x6x3 (Pause Press)

Squats - 60x1x10, 100x1x3, 120x1x3, 140x1x3, 160x5x4 

This session took ages!!!!!!!! Was wrecked after this! Was help with form and speed of the reps should be good for 200kg squat raw easy. 

[jimmybro1]

Saturday - Squats & Bench

Squats - 100x1x5, 120x1x5, 140x1x4, 160x5x3

Bench - 70x1x5, 85x1x4, 100x5x4

Front Squats - 80x3x8 

Sunday - Bench & Deadlifts

Bench 70x1x5, 85x1x4, 100x2x3, 112.5x3x3, 120x3x2 

Deadlifts 110x1x5, 130x1x5, 150x2x4, 172,5x3x3, 182.5xFAIL

Bench 70x1x5, 85x1x4, 100x4x5

For some reason couldn't deadlift much at all. Have repped 180x10 a few weeks ago, maybe its time for a deload. 

Picture is after deadlift workout, currently 98.2kg want to get down to 95kg in the next few weeks.

 

Monday - Rest

Took the day off to try and recover from last week. Did about 30 mins of stretching this morning. Don't seem to be sleeping well. 

[Pseudonym]

Looks like bulk has been acquired all right! Good stuff, man. Is the plan to keep bulking back up once you've reached 95kg?

[jimmybro1]

Looks like bulk has been acquired all right! Good stuff, man. Is the plan to keep bulking back up once you've reached 95kg?

Yup will work back towards 100kg again. Will take about 6 months to get there, then will consider if I want to do a show again. Hopefully made improvements over the last year in the areas I was focusing won't know until the winter coat is off! 

 

[jimmybro1]

Squats & Hamstrings

Squats 60x1x10, 100x1x5, 120x1x4, 140x2x3, 160x10x3

SLDL 70x1x16, 90x4x12

Was good volume on squats form was tight throughout, testing openers this weekend. 

[jimmybro1]

Friday - Back & Biceps

Did all machines for back (excluding pull-ups) since lower back in completely inflammed and sore to the touch. Hopefully comes right within the next few days. Not going to do anymore deadlifts until the Rotarura Competition incase it inflammes again. Been icing it when I can. 

- BW Pull-ups 12,12,10,10,8 

- Seated Rows 76x1x16, 86x1x16, 106x4x12, 76x1x20 

- Narrow Underhand Grip Lat Pull Down 136lbx4x16 

- Cable Pull Downs 56lbx3x16

- Seated DB curls 20x4x12

- Hammer curls 20x4x12

Testing openers tomorrow for squat and bench. Want 180x3 Squat raw and 130x3 (paused) bench. Will post video if I take one. 

[rapz]

damn looking pretty swole bro! keep it up!

[jimmybro1]

damn looking pretty swole bro! keep it up!

Pretty fat you mean! 

 

[AZIDE]

you doing the hamilton bench comp next weekend?

[jimmybro1]

you doing the hamilton bench comp next weekend?

Nah injuried my shoulder so won't be pressing for at least a week. 

Will be there though. 

[jimmybro1]

Saturday - Rest/Rehab

Sunday - Squats

60x1x10, 100x1x5, 140x1x4, 160x1x3, 180x1x5 (PB)

Was stoked considering back is sore and pretty much only one arm could grip the bar correctly as shoulder is sore. Was a new raw PB for me, so will open with 180. 

[jimmybro1]

Monday - Friday

Have taken this week off training and been doing a lot of stretching etc to help so niggling pains in shoulders, back and elbow. Seems to have helped a lot but won't know until the 3-lift on Saturday. Neck is incredible stiff at the moment with all the office work I am doing at the moment also noticed hip flexors are tight. 

Not to sure on my openers for the meet considering the time off and injuries will decide on the day.  

[jimmybro1]

Did the rotarua powerlifting classic on Saturday. Got a 530 total was aiming for a 550+ though but considering injuries and time off was happy with the result. Lifts were:

SQUAT

180 good 190 good 210 fail

BENCH

130 good, 135 good & 140 good.

DEADLIFT

180 good, 200 good & 210 fail

Wasn't feeling good on the deads wasn't even keen for a third attempt. Also disappointed that I missed the squat. The feed afterwards was definitely worth it though. On the fence about when I will compete again want to make big improvements before I do. Trying out sumo deadlifts to see if I find them more comfortable.

Back is tight as at the moment getting a deep tissue massage on Wednesday hopefully not to painful.

[jimmybro1]

Tuesday - Squats + Other Quad work

Started 531 today for squats program had me squatting 120x5, 140x5 & 150x5+ (I thought it was 160 LOL and went ahead and did that). Lower back was tight as from the meet and sqautting wasn't easy, the warmup sets were challenging! 

Squat - barx10, 60kgx10, 100kgx10, 120x5, 140x5, 160x5 (ugly as, felt like a good morning for the last rep) 

Leg Press - 4ppsx20, 5ppsx20, 6ppsx16, 7ppsx14, 8ppsx12 (first time leg pressing for months felt good, 8pps was painful)

Leg Extensions - 4 sets 16

 

Wednesday - Chest & Triceps

Bench Press - Barx12, 60kgx12, 70kgx5, 85kgx5, 100kgx5, 107.5x6 (5+ set) 

Isolaterial Hammer Strenght Bench Press - 80kgx4x12

Machine Flies 

CGBP 80kgx12x4

Tricep Extensions

Wasn't sure if you meant to pause press on 531 or touch and go. So paused pressed for these sets. Shoulders felt OK but definitely feel a bit fatigued.  

[Pseudonym]

SQUAT

180 good 190 good 210 fail

BENCH

130 good, 135 good & 140 good.

DEADLIFT

180 good, 200 good & 210 fail

Damn, you people make me feel weak.

[Gym rat]

nice lifts despite your injures and good work

[jimmybro1]

Thanks Pseud & Gymrat, still a long way away from where I want to be by year end. Got to stay injury free! 

Had my deep tissue massage last night wasn't to painful apart from some tender areas was told to drink a lot of water afterwards because of all the latic acid etc released. Had three glasses and woke up this morning with a sore as chest/shoulders and traps! Back definitely feels a lot better this morning. 

Since I was so sore this morning decided to that the day off and give sumos a crack tomorrow. 

Definitely going to get it done again. 

[Pseudonym]

Interesting... I've never had one, but I probably should. Is it a whole-body thing, or do you pick a spot that needs attention?

[ohjoshua]

Hey Jimmy,

I have similar stats with weight lifted, similarish bw to you too (but im fatter) and we are both just starting 531 (im a week ahead of you).

I will be watching to see how you go, good luck.

 

[jimmybro1]

Interesting... I've never had one, but I probably should. Is it a whole-body thing, or do you pick a spot that needs attention?

You can get full body but would take at least 2 hours. I got hamstrings, lower back, upper back, neck, shoulders and chest done was a little over an hour. Booking another for a months time. 

ohjoshua wrote:

Hey Jimmy,

I have similar stats with weight lifted, similarish bw to you too (but im fatter) and we are both just starting 531 (im a week ahead of you).

I will be watching to see how you go, good luck.

[jimmybro1]

Monday - Chest & Triceps (of course)

531 WEEK 2 

Bench: 85x3, 100x3, 112,5x3+ (6)  pause press

Incline: 80x8x4 

Dumbell Flies: 22.5x14x3

CGBP: 80x12x3, 100x5 (crushed on 6th with no spotter)

Skull crushers: 40kgx16x3

[jimmybro1]

Tuesday - Quads & Hammys

Squats - 125x3, 140x3, 160x3+(got 12! Yeah buddy) 

SLDL - 80x16x3, 100x10x2

Lunges - 38psx16x3

Leg Extensions - 12x4

Hyperextentions - 12x3

Absolutely stoked with getting 160x12 especially since last week only got 160x5 but that was 2 days after a powerlifting meet. Unfortunately when unracking the barbell I unloaded on side first before unloading the other sending the barbell and 3 1/2 wheels through a 3x2 m mirror.... amateur mistake I know. 

[Pseudonym]

LOL. Goddamn rookies.

....pics?