Round 1

[Mike Zero]

How did 121 go on Saturday?

[thatwaslight]

nice squats bro :nod:

[Luigi]

How did 121 go on Saturday?

replied

nice squats bro :nod:

thanks. looking forward to next week when i do my 1rep+ at 95% of 1rm

today was

wave 2

B

bb flat bench

60x20 wu

60x12 wu

90x3 ws

97.7x3 ws

105x9 ws

assistance bench

5 sets of 10

assistance rows

5 sets of 10

[Luigi]

wave 2

c

Deadlifts

60x10x3 wu

100x8 wu

140x5 wu

160x3 ws

170x3 ws

180x9 ws

Assistance deads

100x10

100x10

100x8

100x6

gym closed earlier than i expected so had to rush through the last sets of deads with no rest, still didnt get through all the sets plus the other assistance stuff :x

but added a solid 10kg's on my dead since last time i did them which im happy with.

[Old Bull]

Good solid session there Luigi even tho it was cut short :clap: :clap:

[Luigi]

Good solid session there Luigi even tho it was cut short :clap: :clap:

Thanks OB.

wave 2

D

Warmup 5 mins

standing military - from ground

40x10

50x8

60x6

70x6

80x4

assistance shoulder

5 sets

assistance other

5 sets

good pump. didnt do 1rm for military at start of program but will for next cycle which is only 2 more shoulders trains away

[Jigga]

From ground? So you were cleaning 80kg?

[Luigi]

From ground? So you were cleaning 80kg?

i dunno what the movements called. just from ground to resting on shoulders then pressing it.

[TonganTerror]

good looking journal luigi will follow it with much interest........looking forward to seeing a 220kg squat whats your goals at the end of the strength program??

Oh 98kg bw f*ck yeah my dream weight lol!

What are the assistance sets????

[Luigi]

good looking journal luigi will follow it with much interest........looking forward to seeing a 220kg squat whats your goals at the end of the strength program??

Oh 98kg bw f*ck yeah my dream weight lol!

What are the assistance sets????

thanks. last week is next week at 95% 1rm so ill see how i do on that then bump it up either 5 or 10kg for next cycle. will prob 4 cycles of this program as long as strength keeps going up. seem to be responding well at the moment.

sorry i will write in the assistance sets and weights from now on.

what were your lifts in that vid you posted ? i forget.

[TonganTerror]

just watch it again auw :pfft:

squat190kg

bench140

dead240

bw91kg....bw now 94kg :nod:

[Luigi]

i cant remember were you posted it ?

huge dead.

[morattigirl]

i cant remember were you posted it ?

huge dead.

It's under Bodybuilding/Powerlifting... Powerlifting Day

[Luigi]

found it ^^

Wave 3

A

bb squats

60x10x2

100x8

130x5

150x3

170x6

leg curls

115-145 x 5 x 10

leg ext

60 x 5 x 10

trained at a dif gym today so dunno wat the weights on leg curls n ext stand for just did what felt good for 10.

feeling real sick today got flu or bad cold coming on so swapped the assistance squats for legs ext.

could have got a few more reps at 170 but feel like shit, always next time

still a good 10kg increase since last squat session so im happy and they felt real easy.

[Luigi]

wave 3

B

flat bb bench

60x15 wu

60x12 wu

85x5 ws

95x3 ws

110x10 ws

assistance bench

60x10x5

assistance other - db rows

40x8x5

good sesh today, up 5 kgs and 1 rep on bench since last time.

[steak]

katie! :grin:

oh and kutgw son

[Luigi]

cheer bro

[Luigi]

havnt updated in a bit

well finished my program,

then decided i was too fat so been cuttin back a bit for last week and a half mostly diet wise and just did some medium strength/bb training,

kicking back into the program next week should make some mean gains starting some supps and might get some protein powder too.

[Jigga]

havnt updated in a bit

well finished my program,

then decided i was too fat so been cuttin back a bit for last week and a half mostly diet wise and just did some medium strength/bb training,

kicking back into the program next week should make some mean gains starting some supps and might get some protein powder too.

Haven't touched protein powder in ages and haven't noticed a difference. Might be a bit more important for you I guess since you're heavier. What supps are you thinking about?

[Luigi]

havnt updated in a bit

well finished my program,

then decided i was too fat so been cuttin back a bit for last week and a half mostly diet wise and just did some medium strength/bb training,

kicking back into the program next week should make some mean gains starting some supps and might get some protein powder too.

Haven't touched protein powder in ages and haven't noticed a difference. Might be a bit more important for you I guess since you're heavier. What supps are you thinking about?

yea i havent taken it for months......

but time to get back into it seriously so might have to invest in some.

never lost any weight or strength when istopped taking it just replaced it with a meal after workout, will most likely just use it if im to busy to get a big meal in or wake up in the night..... speaking of which i used to wake up 3-4 times a night for a piss or just broken sleep last 3-4 months slept through solidly every time. quite happy with that.

supps ? hmmmmmm ill keep u posted on that one

[Luigi]

Here's the outline for the new program, starting tomorrow.

Assistance exercises will be added in on the day, and last set will be a max amount of reps. numbers below are just a minimum guide.

a - squat - 195

b - bench - 130

c - deadlift - 220

d - military standing - 85 - guesstimate

wave 1

a 127x5 146x5 166x5

b 85x5 98x5 111x5

c 143x5 165x5 187x5

d 55x5 64x5 72x5

wave 2

a 137x3 156x3 176x3

b 91x3 104x3 117x3

c 154x3 176x3 198x3

d 60x3 68x3 77x3

wave 3

a 146x5 166x3 185x1

b 98x5 111x3 124x1

c 165x5 187x3 209x1

d 64x5 72x3 81x1

wave 4

a deload

b deload

c deload

d deload

[TonganTerror]

shot bro game time :nod:

[Luigi]

YEA ! TT

ok first train today.

WAVE 1 - A

bb squats

60x10

60x8

100x6

125x5

145x5

165x7

leg press

200x20

200x15

200x15

200x12

leg ext

12x25

12x25

18x15

24x10

leg curl

42x15

42x10

42x10

30x15

weighted situps

4 sets x 10 reps just done at home.

good start to the program, doing the bodybuilding template this time.... time to get me some of them muscles 8)

[Luigi]

W1 - B

bb bench flat

60x16

60x10

85x5

100x5

110x6

db incline bench

25x12

25x10

25x10

25x10

dips

bwx12

bwx10

bwx8

bwx8

^these are suppose to be weighted.... haven't done them in a long time and it shows :oops:

flys - machine

42x12

35x10

35x10

35x10

tri pushdowns

stack x20

"x16

"x16

"x16

great sesh. apart from niggly left shoulder at the start of bench :? felt fine last week, and got a mad pump in mid delts after the first 2 bench ex

tris blew up at the end 8)

[ohjoshua]

u over 100 yet?