MrGum

Gym session.

Lat Pull Down 10x10 (German Volume ) 1st one 49, rest 55kg.
This is because my lats are a weak part! I want to be able to do proper pull ups.

Squat 5x5. Last two sets were 79kg (ie more than I weigh - first time last week did 75).

Bench 5x5 - last four sets on 61kg. Then 1 set of 4 at 65kg. This was assisted, but another improvement (last week stopped at 56kg).

Deadlift 4x5 ramping up to 102kg. Then 2x4 at 102kg (couldn't hold the bar after 4, even with straps). This is also a big improvement (only did 88kg last time).

Very happy with how it's going. Diet seems to be working. The gym sessions mean I have had to change my routine a bit.

So, basically I will do:
BB Row, Bench, M. Press and maybe Cleans.

then
M. Press, SLDL, Squat.

MrGum

Been more focused on cooking good meals over last couple of weeks.

Last week I invented a yummy sweet-potato, carrot and kidney-bean chilli.
Yesterday I made a nice curry out of red lentils, green lentils and chick peas.
I usually make a big lot, eat one portion at 8 and the rest at 10.

mark

MrGum

Bent Over Row 6x6 last 4 sets on 45kg (dropped weight a bit to focus on form)
Military Press 5x5 37.5kg - just .5 kg up from last time's final set.
Floor Bench 5x5 last four 57.5kg 1.5 up from last time.
Clean did 5 sets - 50kg on the last two - unsure about my form here.

Making progress, think I now have a routine I can stick with for a few weeks.

mark

MrGum

Military Press 5x5 37.5kg. Same as Thurs - felt harder.
SLDL five reps each time 80kg, 90kg, 80kg, 85kg, 85kg. Better than last Sat.
Squats 20x57.5 kg (1.5kg up on last Sat)
Sumo Squats 20x57.5 (1.5kg up)

Possibly coming to a bit of a plateau on M. Press.

Just realised that was only 12 working sets. Felt like more!

I may do a few barbell rows later

fozyspilgrims

Some good lifts there Mr gum, you are squating and deadlifting more than me, some big jumps in weight.

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MrGum

Thanks Fozy's - I am getting a bit obsessed (just ask my wife!)
mark

davetherave

i didnt know you was in congleton mate, i spent the first 22.5 years of my life in macclesfield (only left last november) and had frequent nights in the snooty fox/raffs

anyway - some good weights there fella, i thought your form was ok in the video you posted

MrGum

Thanks Dave.

Yes, I moved to Congleton in 1997 (I am from West London originally).
Wife's family are all from Macc. I am in Macc Harriers because they do regular fell runs. Love the countryside and hills round here.
mark

fozyspilgrims

Quote:
Originally Posted by MrGum
Thanks for your comments on my Journal Fozy's. You are doing more reps than me though!
Do you use straps for deadlifts? I am wondering if I should stop using them, but I am struggling with the heavier sets even with them.
Mark

I have never used straps, with my deadlifting i am holding myself back and only going up 2.5kg per session, partly so i don't get any injuries but also hopefully i will keep progressing rather than jumping a weight and stalling. Maybe smaller progression will also gradually build up grip strength.

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MrGum

Yes, that's a good point. Bit gutting if I have to go lighter though. Might try some farmer's walks or something.
mark

MrGum

I am going to ignore the Boots machine after last week's freakout about body-fat.
Today I weighed 11st 13lbs before breakfast.

Monday is Gym Day
Really psyched up after reading the Dorian Yates book yesterday

Lat Pull-Downs German Volume
First 6 on 59kg, last 4 on 57.
(last week I worked with 55 - these were intense!)

Squat
6 reps at 79kg
2 x 6 reps at 84kg
2 x 5 reps at 88kg (last week 79 was my max.)

Bench
6 reps at 61kg
4x5 at 63kg (with some assistance at the end of the last couple of sets)
Slight improvement on last week when I worked mainly with 61.

Deadlifts
3 x 5 at 102kg
2 x 4 at 106kg
I tried without the straps on most sets - actually it didn't seem to make much difference, so I will stop using them.

Felt I worked harder today - esp on the squats. Very happy with what I am doing and eating.
My aim this week is to get better at Cleans - (on Wednesday).

fozyspilgrims

Very good squatting and deadlifting Mark, i know i can't squat anywhere near that. Onwards and upwards

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MrGum

Thanks fozyspilgrims. I'm pleased!

MrGum

Military Press
38.5 (1kg up) 5,6,6,6,5.

Floor Bench
58.5 (1kg up) 5x5

Clean
5x5 Last three sets on 47.5kg (getting there on the technique).

Kept it short as had to work at the Clean Technique.
Just really trying to focus on being really intense about every set. Grr!

Mark

fozyspilgrims

You look like you train very well i wish i did when i started last October. Your training is based on the compound movements and kept simple, looks like you really studied how to train and actually took notice. Onwards and Upwards.

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