fozyspilgrims

Nice one guys the race is on!!

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Today's training:

Deadlift 3 x 10,10,10 80kg/82.5kg

Shoulder press 3 x 8,6,6/8,7,6 47.5kg

Bined the upright row to give my shoulder a rest.

Bi Curls 3 x 30 machine sets due to left wrist still giving me trouble. Moved up to 35 for the last set.

Good session today moved up 2.5kg on the deads, don't know how long this progression is going to last until i have to drop down to 1kg increments. For the first time i felt my legs working slightly on the deadlifts. Shoulder press was a real struggle to get the last reps up (almost rolling it up my head) really enjoyed it. The Bi curls on the machine suddenly felt easier and i moved up a weight.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Couldn't train today, hopefully i will get a chance tomorrow. Feel like crap when i don't train

__________________
To get 5% off your order at MyProtein use MP50808

MrGum

I know what you mean. Hope you have a good one tomorrow!
mark

fozyspilgrims

Todays training was very rushed, so i had to cut back a bit:

Squats 3 x 10,9,8 75kg

Bench press 3 x 5,5,5 77.5kg

Calf raises 1 x 90, 1 x 95

Had to bin some sets due to time, got an extra rep out of the squats but didn't move up a weight. I felt a bit more comfortable on the bench and form was good apart from the last rep on the last set. After doing some reading i need to make a few changes.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

After reading the following article writen by Charles Staley i have realised that i need to be more precise with my program if i want to measure my progress properly and plan my future gains. At the moment i have been taking quite along time to rest between sets and i have never measured exactly how long, i haven't purposly been lazy i just wanted to make sure that i fully recovered so i could lift the most weight for the most reps.

'Before you can plan a certain level of progression, it becomes necessary to have a way of measuring each of these components. Volume is usually calculated as the amount of weight lifted multiplied by the repetitions performed with that weight. However, this traditional calculation is being called into question by some latter day thinkers. Charles Poliquin was the first to say that the actual time that a muscle is under tension (TUT) must be considered as well. If this seems too anal-retentive, let me ask you a question. If you perform a set of 10 reps with 135 pounds, and your lifting speed (or tempo) is 6 seconds per repetition, and your training partner used the same weight and reps, but executed each rep at 3 seconds per repetition, did you each perform an identical amount of work? Clearly, no. This scenario illustrates the fact that the strength training load can be increased simply by gradually slowing down your lifting tempos over successive workouts. Reducing rest between sets also increases volume, since the workload will be performed in a shorter period of time. So, to use another example, if you and your partner both perform 3 sets of 10 reps with 135 pounds using identical tempos, but you rest one minute per set while your partner rests two minutes between sets, you achieved the greater volume.'

Writen by Charles Staley.

My plan is to start at around 4 minutes rest and gradually cut it each week by 30 seconds or so until i get to around 2 minutes. I also need to get my bench to 5 sets from 3. I am happy with 3x10 for most of my exercises but with my bench press my progression has been particually slow so i will change to 5x5, at the moment i am just doing 3x5 which isn't enough.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Also i have not been spot on with my grip, one session having a wider grip on Bench Press for example so i need to be more consistant with that. Also if i am going to log my progress properly and plan future gains properly i need to be more accurate, in the past i may of walked away from a workout not happy because i didn't make the progression in weight or reps that i wanted but in actual fact i may of had less rest between sets, slower tempo or better form, therefor i had improved but just not noticed.

This may sound to deep and get the responce 'just lift the weights' but i am not worried about this or going to go really anal with stop watches etc but it is something that clicked reading the article and in todays rushed session. Food for thought.

__________________
To get 5% off your order at MyProtein use MP50808

Blofeld

Nice researching buddy. You bench is looking consistant as well, what was your form like today mate?

fozyspilgrims

My form was loads better today apart from the last rep on the last set, i new if the bar went full ROM then i would end up stuck underneath so rather than stop at 4 i just went half way down.

__________________
To get 5% off your order at MyProtein use MP50808

MrGum

I've read the same article myself recently (Lost Soul pointed me to it). Good stuff!
mark

fozyspilgrims

Today's training:

Deadlift 3 x 10,10,10 82.5kg

Shoulder press 3 x 8,7,6 47.5kg

Bined the upright row to give my shoulder a rest.

Still on Bi Curls 3 x 40 machine sets due to left wrist still giving me trouble.

Happy with todays session i can feel that my elbow is getting better its just a case of when to put it back into action. Pleased with my deadlifting. Didn't move up on shoulder press but i am happy with the work on that.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Second time this week i weighed in at 84kg, feel a bit heavy on the stomach.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Got some bad DOMS in my right thigh and buttock from the squats on Monday, i must of been squating unevenly.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Yesterday i did 30 minutes on the treadmill working up to level 15 and then back down again, good session. I then did some crunches (100) and distroyed my calfs. Sore right thigh.

__________________
To get 5% off your order at MyProtein use MP50808

fozyspilgrims

Quick session today i cut out calfs due to distroying them yesterday.

Squats 3 x 10,9,8/10,10,10 75kg

Bench press 3 x 5,5,5,5,5 77.5kg


I stuck with 77.5kg on the bench press today but did 5 sets for the first time, 4th was hard work and the 5th wasn't as deep and a bit worrying when you don't have a spotter/training partner. Happy that i got my reps back up to 10 on the squats i will move up one next week.

__________________
To get 5% off your order at MyProtein use MP50808