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AK

By AK
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AK Member

AK

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Week # 18 Extra stuff...

(A) Single leg squats (quad dominant) 3 x 10 / side

(B) Single leg press 2 x 12 / side

© GHRs 3 x 12 @ BW

(D) Lateral raises...

(E) External rotations...

Light cardio .

Session took me 40 min + cardio...

Elbow feeling better...

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Week # 18

(A) Speed BP 6 sets of 3 @ 60

(B1) Close grip floor presses: 5 @ 100 / 5 @ 105 / 5 @ 107.5 / 8 @ 100

(B2) Chin ups 3 sets of 5 @ BW + 10 kg

© Upright rows

(D) Power shrugs

(E) Guns...

Light cardio...

Session took me 70 min plus cardio.

Felt a bit slow to start with, but turned into a good session.

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Varven Veteran member

Varven

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Bull sh*T

powerlifters dont do cardio. The closest to is getting laid :grin:

Anyway, whats up with your elbow...

and you're bloody strong for your body weight... close grip bench pressing 1.5 times bw for reps is good work... esp at a lower weight class where you dont have leverage from fat!

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Flamer Senior member

Flamer

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Bull sh*T

powerlifters dont do cardio. The closest to is getting laid :grin:

Anyway, whats up with your elbow...

and you're bloody strong for your body weight... close grip bench pressing 1.5 times bw for reps is good work... esp at a lower weight class where you dont have leverage from fat!

:ditto: From someone who is struggling to do half my BW - that is pretty impressive!

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AK Member

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Bull sh*T

powerlifters dont do cardio. The closest to is getting laid :grin:

Anyway, whats up with your elbow...

and you're bloody strong for your body weight... close grip bench pressing 1.5 times bw for reps is good work... esp at a lower weight class where you dont have leverage from fat!

Ha... Ha... HA... :pfft: Very funny comment on the cardio :wink:

Well they do. Pull the sled, prowler etc called GPP I think.

I wanted to shed a little body fat so been keeping an eye on my food choices and its been going very well I just wanted to bump it up a notch. Good for the old ticker as well.

Nothing really wrong with the elbow other than having some imbalance

as far as strength goes. Probably due to not training enough flexion... Well thats the theory according to CT over at T-nation. I had a little tendonitis in it a long time ago thus started doing the flexion and forearm work to prevent it to come back. I had a few signs of it a couple of weeks ago. Bumped up the fish oil as well.

Thank you for the compliments on the strength part... not sure what to say about that other than I appreciate it :oops: :oops: :oops:

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:ditto: From someone who is struggling to do half my BW - that is pretty impressive!

Don't let it discourage you. I had to fight VERY hard to get to 60 kg on the bench and than it took me YEARS to finally hit 100. Than some serious training and a specialized BP program took me to 140 raw touch and go.

Consistency and a persistent attitude will make it happen. I get lazy and loose focus sometime than my bench crumble...

I have a friend who only has to "look" at a barbell and his bench gets better. We all blessed with different starting points and its important to enjoy the journey as opposed to focusing on purely on the outcome.

Thank you for the compliment :oops: :oops: :oops:

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Week # 19

(A) 2 board presses: 8 singles @ 140

(B1) Close grip BP; 8 @ 105 / 5 @ 110 / 2 sets of 8 @ 100

(B2) Chest supported BB row (High) 2 sets of 8 @ 60 / 3 sets of 8 @ 65

© Shrugs

Light cardio ...

Session took me 60 min + Cardio. My time management have to be better so I can squeeze in some romantic times with my biceps. :pfft:

Shoulders got slightly stronger....

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Week # 19

(A) Speed BP: 5 sets of 3 @ 65 than worked up to a single @ 130

(B1) Chin ups: 4 sets of 3 @ BW + 15 kg / 2 sets of 7 @ BW + 5 kg

(B2) Close grip floor presses: 3 sets of 5 @ 100

© Shrugs

Light cardio.

Session took me 55 min.-ish + cardio.

The 130 felt good still some left in the tank. I did not have much left in the triceps for the floor presses tho :toilet:

Chin ups were a bit harder than anticipated but happy-ish about them.

Cardio has improoved. No more creatine for a little while sick of feeling bloated.

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Week # 20 DE-LOAD!

(A) 2 Board presses: one single @ 140 / 145 / 150

(B1) Close grip BP: 2 sets of 6 @ 100

(B2) Chest supported BB rows ( High ) 3 sets of 10 @ 60

© Kelso shrugs

(D) Biceps

(E) Plate circles

Light/moderate cardio...

Session took me about 60 min or so...

2 board presses went real good, had my groove tuned in on them.

Started to ponder about my next block. Enjoyed the upper back work in this one and benefited of it. It is an area I still need to work on.

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Week # 20 De-load...

(A) Single leg squats:3 sets ... 8 / side @ BW / + 5 kg / + 10 kg

(B) Reverse lunges

© GHRs 8 @ BW / 2 sets of 8 @ BW + 5 kg

(D) Core

light/moderate Cardio...

Done in 30 min + Cardio ... Good stuff :wink:

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Week # 20 DE-LOAD!

(A) Speed BP 6 sets of 3 @ 60

(B1) Close grip floor presses 5 @ 100 / 110

(B2) Chin ups 3 sets of 5 @ BW only

© Snatch grip high pulls from hangs...

(D) Kelso shrugs...

(E) Guns

Played around with some variations of pull ups today, discussed it with one of the lads... thus session took longer than usual. Floor presses went well I was very tempted to up the weight, but decided against it.

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Week # 21

(A) Close grip BP: 3 @ 115 / 2 @ 120 / 1 @ 120 ( 2nd rep no go ) / 4 @ 110

(B1) Incline neutral grip DB presses: 2 sets of 8 @ 90s (lb) / 5 @ 90 / 8 @ 80

(B2) Paused medium grip push away pull ups: 5 sets of 5 @ BW

© Walking overhead lunges...

(D) Natural GHR ( negatives only )

Attempted cardio ...

Session took me 60 min plus attempted cardio.

I had my work Christmas drinks on the weekend... Makes for a disastrous monday workout... :naughty:

Two nights ago I woke up with a stiff neck... still bothering me could not do my planed upper back training today.

My form on the paused push away pull ups would make any aspiring actor proud, as long as they have to act out an epileptic seizure. In my opinion it was an oscar winning performance :^o

Will have my revenge next monday...

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Week # 22 REVENGE TIME!!!

(A) Close grip BP: 3 @ 120 / 2 @ 125 LOL :smackbottom: / 6 @ 110

(B1) Neutral grip incline DB presses: 2 sets of 6 @ 100s (lb) / 6 @ 90s

(B2) Chin ups 2 sets of 3 @ BW + 20 kg / 8 @ BW only (paused)

© Chest supported BB rows...

(D) Shrugs (Light only)

(E) External rotations (cable)

Light cardio....

60 min + Light cardio.

My neck still gives me trouble in the mornings,getting better tho.

I hope I can get back to my planned upper back work next week or so.

Close grip BP owned me last monday :oops: but I prevailed at it this week. Dumbbells were ok as well. Daddy likes...

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ohjoshua Veteran member

ohjoshua

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Bull sh*T

and you're bloody strong for your body weight... close grip bench pressing 1.5 times bw for reps is good work... esp at a lower weight class where you dont have leverage from fat!

what are you on about... 1.5 times bw is far easyer for a lifters in the lower weight classes.

an ant can do 6*bw

an elephant cant even do bw

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AK Member

AK

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Bull sh*T

and you're bloody strong for your body weight... close grip bench pressing 1.5 times bw for reps is good work... esp at a lower weight class where you dont have leverage from fat!

what are you on about... 1.5 times bw is far easyer for a lifters in the lower weight classes.

an ant can do 6*bw

an elephant cant even do bw

Not sure on the Insect vs Mammal....

For powerlifters there is a handicap formula called Wilks.

Have a very Merry Xmas :wink:

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Week # 22

(A) Walking dumbbell lunges...

(B) GHRs...

Light cardio.

Nice "early" morning session. Trying to work off those mince pies :huh:

Ooo, double cardio session (walking lunges are cardio in my book!!)

You just gave me an idea :doh: LOL .... I have been integrating, skipping rope and sledge hammer into my cardio sessions and now I think I will throw in some "walking lunges" with the Kegs ... KEG walk :wink:

Week # 22

(A) Speed Bench work (2-0-0) 7 sets of 3 @ 62.5

(B) Decline BP (wide grip) 8 @ 100 / 110 / 110

© Seated cable rows... High rep stuff.

(D) Guns...

(E) External rotations

Cardio...

Roughly 55 min plus cardio...

Good session. Speed was good on the BP and the neck feels better.

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