Time to get strong!

[soundsgood]

Please elaborate PnW.....

[poos_n_wees]

SHW = super heavy weight (uhh.. I think?)

I was thinking solar heaters or some crap

[soundsgood]

Oh god that makes alot more sense than Single House Wifes, which was what came to my mind lol :pfft:

[poos_n_wees]

Oh god that makes alot more sense than Single House Wifes, which was what came to my mind lol :pfft:

[ApriliaRS]

Oh god that makes alot more sense than Single House Wifes, which was what came to my mind lol :pfft:

Could be an interesting class!

DE Bench 26/10/08

Speed Bench @ 50% (47.5kg)

3x3 Wide grip

3x4 Regular grip

3x3 Close grip

All sets substantially under 3 seconds. Pleased, but still not 100% satisfied.

Lying Dumbbell Tricep Extensions

35lbx6

30x8

30x8

30x8

Better than last week, I couldn’t’ quite get 8 with 35 though.

Dumbbell Side Raises

30lbx10

30x10

30x10

Much better than last week.

Dumbbell Rear Delt Raises

20lbx10

20x10

20x10

Much stronger than last week.

Good workout, finished in significantly under an hour.

ME Squat 28/10/08

Box Squats (13’)

20kgx5

40x5

60x5

80x5

100x5

110x3

120x3

130x3

This was my first time properly box squatting with some decent weight. Trying to improve my flexibility and lower the box. Also, I widened my stance a fair bit on these. I miss GMs!

GHRs

BW + 25 x5

BW + 25 x5

BW + 25 x5

BW + 25 x5

BW + 25 x3 +1 spotted

Felt strong on these today.

Partial Deadlifts

60kgx20

80x20

80x20

My lower back was absolutely killing me when I got to these, had real trouble because of this – the weight wasn’t hard though, although my grip was struggling a bit towards the end of each set. Next week should be much better.

Reverse Hypers

100lbx8

100x8

100x8

Straight Leg Raises

5x15

Not the best workout ever. I’d only had a few hours sleep that night and was still recovering from DE Squat. Oh well...

[ApriliaRS]

ME Bench 30/10/08

Floor Press

20kgx5

40x5

50x5

60x5

70x5

80x3

85x3

First time doing these, really liked them! I was having to sort my hand position out though, I seemed to be rolling the bar back on my right hand – all good now.

JM Press

20kgx8

30x8

40x8

50x5

60x5

70x3

70x3

Not so keen on these as they gave my elbow a bit of grief, not too bad though.

Incline DB Press

55x10

55x8

Didn’t feel too heavy but just tired really quickly.

Seated DB Cleans

20lb (each hand) x8x4

Pull Down Abs

30x15x5

Felt much stronger on these this week.

Awesome workout, heaps of fun. I like this new ME Bench day.

[ApriliaRS]

DE Squat 1/11/08

Box Squats (12”) @ 60%

95kgx2x10

Was sitting back so much more today, felt a lot better.

Then working up to a heavy double (no box)

110x2

130x2

150x2

160x2 – Nice and deep, big PR!

First time free squatting on this program, felt awesome. Also, was only a heavy double not a 2RM – pretty sure I would have had 170x2 fresh.

Reverse Hypers

117.5lbx8

117.5lbx8

117.5lbx8

117.5lbx8

117.5lbx8

Chest Supported Rows

30kgx8, 8, 8, 8

GHRs

30x6

25x6

25x6 (1 spotted)

Pull Down Abs

35x10

40x10

35x10x3

Decent jump on these, felt good but made me hungry haha.

Thought this would be a write-off today after getting home at 5.30am after spending the night in A&E with a mate who sliced his foot open; got a bit of a sleep and loaded up on carbs and caffeine and everything came right. Awesome workout, my strength is shooting up.

[soundsgood]

DE Squat 1/11/08

Box Squats (12”) @ 60%

160x2 – Nice and deep, big PR!

First time free squatting on this program, felt awesome. Also, was only a heavy double not a 2RM – pretty sure I would have had 170x2 fresh.

Nice work on the Box squats. Very impressive at your weight! You're definately improving solidly.

You should go well at your powerlifting comp if you keep it up :grin:

[ApriliaRS]

Nice work on the Box squats. Very impressive at your weight! You're definately improving solidly.

You should go well at your powerlifting comp if you keep it up :grin:

Thanks, yeah hopefully it keeps going like this all the way up to comp time.

[ApriliaRS]

Have been a bit slack with updating this recently, still keeping track of everything though.

DE Bench 2/11/08

Speed Bench @ 55% (52.5kg)

3x3 Wide grip

3x4 Regular grip

3x3 Close grip

Good speed

Close Grip Bench

60kgx3

80x3

90x3

90x3

Nice and strong

One Arm Dumbbell Extensions

30lbx10, 10

30x10, 10

30x10, 10

Front Plate Raises

20kgx10

20kgx10

10x10

Faded pretty quickly on these, not too bad though

Good workout, pleased with the close grip bench.

ME Squat 4/11/08

Box Squats (12’)

20kgx5

40x5

60x5

80x5

100x5

120x3

140x3

Really pleased with these, I was sitting back heaps. Up 10kg and down 1”!

GHRs

BW + 30 x5

BW + 30 x5

BW + 30 x5

BW + 30 x5

BW + 30 x5

Felt strong on these today.

Partial Deadlifts

90kgx20

90x20

90x20

These were so much better than last week, felt great!

Reverse Hypers

117.5lbx8

117.5x8

117.5x8

Pull Down Abs

40x10

40x10 – Too heavy, pretty awful set

35x10

35x10

35x10

Solid workout

ME Bench 6/11/08

Floor Press

20kgx3

40x3

60x3

70x3

80x3

90x1

100x0

All good, slightly annoyed about missing the 100kg set but I hadn’t been eating or sleeping enough.

JM Press

Found out I had been doing these all wrong, fixed now – dropped the weight a lot.

20kgx8

30x8

40x5

45x3

45x3

Hurting my elbow a bit, not too bad though.

Incline DB Press

60x9

55x10

Good increase on these, felt strong.

Seated DB Cleans

25lb (each hand) x8x4

Straight Leg Raises

5x15

Getting pretty easy, will start to do them hanging

Good workout, a bit tired but didn’t slow me down much

DE Squat 8/11/08

Box Squats (12”) @ 50%

80kgx2x10

Really light and pretty quick. Ripped my boxers though haha

Reverse Hypers

117.5lbx8

117.5lbx8

117.5lbx8

117.5lbx8

117.5lbx8

Chest Supported Rows

35kgx8

35kgx8

30kgx8

30kgx8

GHRs

30x6

30x6

30x6 (1 spotted)

Still getting stronger on these every week

Pull Down Abs

40x10

40x10

35x10x3

Down 3kgs in the last three weeks– whoops, no drop in strength though, definitely much leaner

DE Bench 9/11/08

Speed Bench @ 45% (42.5kg)

3x3 Wide grip

3x4 Regular grip

3x3 Close grip

Much lighter this week, really fast (fastest set was 2.06 seconds)

The work up to a heavy single

60kgx3

70x3

80x3

90x1

100x0, 0 – So, so close on this - sticking at my chest argh!

Close Grip Bench

60kgx3

70x3

80x3

92.5x3

92.5x3 (1 spotted a tiny bit)

Good increase on this, still mystified as to why I’m much stronger on close grip than regular bench…

One Arm Dumbbell Extensions

35lbx10, 10

35x10, 10

35x10, 10

Front Plate Raises

20kgx10

20kgx10

20x10

Definitely stronger than last week

Really good workout - disappointed with the bench but made up for it on CG

[ApriliaRS]

ME Squat 11/11/08

Box Squats (12’)

20kgx5

40x5

60x5

80x5

100x5

120x3

145x2

Wasn’t quite feeling it today, still stronger than last week but annoyed about not getting the 3rd rep

GHRs

BW + 30 x5

BW + 37.5 x5

BW + 37.5 x4

BW + 30 x5

BW + 30 x5

Upped the weight on a couple of the sets, feeling good

Partial Deadlifts

100kgx20

100x20

100x20

Up 10kgs this week, starting to like these in a strangely masochistic way haha

Reverse Hypers

100lbx8

100x8

100x8

Nice and light, felt really good stretching my back out after the partial DLs

Pull Down Abs

35x15, 12, 10, 8

25x25

Was absolutely fucked at this point, strength plummeted quickly on these

Great workout apart from a few little things, lots of painful fun – plenty of bruises from today

[SoaringSwine]

Box Squats (12’)

The programme says low box squat!

[ApriliaRS]

Box Squats (12’)

The programme says low box squat!

Haha yeah, didn't notice that...

Anyway - haven't updated for aages, still keeping track of everything though:

ME Bench 13/11/08

Floor Press

20kgx3

40x3

60x3

70x3

80x3

90x1

Pretty average, shoulder giving me grief

JM Press

20kgx8

30x8

40x5

50x3

50x3

Nice increase on these

Incline DB Press

60x10

60x8

Stronger than last week, tired quickly though

Seated DB Cleans

25lb (each hand) x8x4

Did something to my left should that had been playing up, not too painful at the time though – very sore now

Straight Leg Raises - Hanging

8, 8, 7, 6, 6

First time doing these hanging, not too bad but started swinging a bit after 8 or so reps

Not the best workout because of shoulder trouble, definitely not terrible though

DE Squat 15/11/08

Box Squats (12”) @ 54%

87.5kgx2x10

Nice and quick, feeling good

Reverse Hypers

120lbx8

120lbx8

120lbx8

120lbx8

120lbx8

Chest Supported Rows

35kgx8

35kgx8

35kgx8

35kgx5

Stronger than last week, annoyed about missing the last few reps

GHRs

37.5x6

37.5x6

37.5x6

Big increase – feeling strong

Pull Down Abs

40x10

40x10

40x10

40x10

35x10

A bit of an increase here, felt good

Solid workout, strength is definitely increasing steadily

DE Bench 16/11/08

Speed Bench @ 50% (47.5kg)

3x3 Wide grip

3x4 Regular grip

3x3 Close grip

Nice and fast, shoulder a bit sore though

Close Grip Bench

60kgx5

70x3

80x3

95x2

90x3

Stronger this week, shoulder really didn’t help though

One Arm Dumbbell Extensions

20lbx10, 10

20x10, 10

20x10, 10

My shoulder just wasn’t having any of this so had to go really light

Front Plate Raises

10kgx10

10kgx10

10x10

Again, shoulder not happy so dropped the weight. Really really slow and controlled haha

Not the best workout because of shoulder, pleased with close grip bench though

ME Squat 18/11/08

Good morning squats

20kgx5

40x5

60x5

80x5

100x5

120x3

140x3

Really like these, felt great

GHRs

BW + 37.5 x5

BW + 37.5 x5

BW + 37.5 x5

BW + 30 x5

BW + 25 x5

Not too bad, first sets feeling strong but hamstrings started dying after that

Lunges

20kgx20

40x20

60x20, 20

First time doing these, and I fucking hate them! Just getting used to them though so will up the weight next week

Reverse Hypers

100lbx8

50x8

50x8

Really light, needed a bit of a stretch out - still made me bleed though haha

Pull Down Abs

35x15, 15, 10, 10, 10

Was absolutely fucked at this point, just couldn’t manage much

Decent workout, painful and not too strong today but could’ve been worse

ME Bench 20/11/08

Ball Press

40x20

40x20

40x20

First time doing these, definitely liking them – really felt the burn in front delts

Seated Dumbbell Shoulder Press

40x10

40x10

40x10

40x10

40x10

Doing these palms facing inwards for the first time, not too heavy but shoulder’s still not 100%

Tricep Pushdowns (meant to be incline BB tricep extensions)

150x6

150x6

150x6

150x6

150x6

Had to do this because my elbow just can’t handle some tricep exercises – feeling strong though, not too difficult

Face Pulls

120x15

130x15

130x15

130x15

130x15

First time doing these, really like them and destroyed my traps

Best workout I’ve had in a while, nice and fast and feeling strong

[ApriliaRS]

Been a bit sick lately, went to the doctor on Sunday afternoon and got told to go straight to hospital - ended up there for most of the night. It seems all i've got is some flu-like virus thats messing with my platelet count (me=29, normal =150-400), however I feel absolutley fine and am all good to start training again on Saturday. Will update journal soon.

[ApriliaRS]

DE Squat 22/11/08

Box Squats (12”) @ 58%

92.5kgx2x10

Average

Heavy Double

110x2

130x2

150x2

Really weak, pouring with sweat too

Reverse Hypers

100x8

Bleeding and sick, really just couldn’t do anymore

Pull Downs

60kgx8

60x8

55x8

Still feeling shit, first time doing these in ages – didn’t feel too bad

GHRs

BWx15

BWx15

BWx15

BWx15

Terrible workout, really sick

DE Bench 23/11/08

Speed Bench @ 55% (52.5kg)

3x3 Wide grip

3x4 Regular grip

3x3 Close grip

Nice and fast, shoulder a bit sore though

Heavy single

70x3

80x3

90x1

95x1

DB Tricep Extensions

30x6

30x5

25x6

25x6

Reverse Grip Pushdowns

80x15

80x15

80x15

Really like these, tough on hands though

Front Side Rear Delt Combo

10x60

10x60

Incredibly intense, so painful…

Pull Down Abs

40x10

40x10

40x10

40x8

35x10

Long but fairly good workout, turns out I was incredibly sick at this point though haha

29/11/08

First day back

Just working up to openers today

Squat: Worked up to 160x1, wasn’t feeling too good today – will open at 155kg.

Deadlift: Worked up to 180kg, feeling good

[ApriliaRS]

Haven't updated this in aages - have still been training (at the House and another gym - just got a job there...).

Anyway, highlights of recent training:

180kg Sumo DL - only second time trying these

165kgx2 Squat - didn't even feel too heavy

130kgx2 4 Board Press

[SoaringSwine]

What sort of training are you doing now? You must be lonely without Rob, when does he get back?

[ApriliaRS]

What sort of training are you doing now? You must be lonely without Rob, when does he get back?

Training has been a bit odd, just kinda going with a day each for squat, DL and bench and working on weaknesses - seems to be working reasonably well though. I'm actually enjoying training on my own atm (don't tell him that haha) but i've been training with a few mates so not all alone. As for when he gets back, not too sure - some time later this month i presume.

[ApriliaRS]

Little bit of an update:

Just squatted 170kgx2 and 180kgx1 with knee wraps and a shitty belt

Haven't been benching recently (have been focusing on DBs)

Above the knee rackpull - 300kg last week

[SoaringSwine]

Little bit of an update:

Just squatted 170kgx2 and 180kgx1 with knee wraps and a shitty belt

Haven't been benching recently (have been focusing on DBs)

Above the knee rackpull - 300kg last week

Woah! How far above the knee was that?

[ApriliaRS]

Little bit of an update:

Just squatted 170kgx2 and 180kgx1 with knee wraps and a shitty belt

Haven't been benching recently (have been focusing on DBs)

Above the knee rackpull - 300kg last week

Woah! How far above the knee was that?

Maybe a couple of inches, not too sure - definately fairly high though. But still pleased that i could even move it haha

[ApriliaRS]

Random update - 187.5kg Squat yesterday, felt good

[teamfatboy]

Random update - 187.5kg Squat yesterday, felt good

Nice - 187.5kg :notworthy: - was that raw or in a suit?

[SoaringSwine]

Random update - 187.5kg Squat yesterday, felt good

Nice - 187.5kg :notworthy: - was that raw or in a suit?

Just with wraps I'd imagine. He's bloody built to squat, his femurs are almost non-existent!

[ApriliaRS]

Random update - 187.5kg Squat yesterday, felt good

Nice - 187.5kg :notworthy: - was that raw or in a suit?

Cheers, was just with knee wraps and a belt.

Random update - 187.5kg Squat yesterday, felt good

Nice - 187.5kg :notworthy: - was that raw or in a suit?

Just with wraps I'd imagine. He's bloody built to squat, his femurs are almost non-existent!

Haha i guess you could say that