#1
·
Aug 5, 2018
(Edited by Moderator)
Hi, i'm new here, i've just come back to training after some time off due to sciatica and patella syndrome. Used to do some strongman before injurys and hope to get back into it once i build some strength.
Current weight is 87kg
Pbs are:
Squat 185kg
Deads 235kg for 3
Overhead 95kg
Bench press 115kg
Expect to be a long way off these numbers to start with, but hope to eventually surpass them.
My focus for the first 12 weeks will be to increase my strict log (alway sucked at pressing) and chin up strength whilst getting used to squating and deadlifting again.
#2
·
Aug 6, 2018
Strict log
3 @ 57.5kg
3 @ 62.5kg
4x8 @ 45kg
Chin up
3 @ +20kg
3 @ +25kg
3x8 @ body weight
Tri-set
Incline log 3 x 10 @ 52.5kg
Face pull 3 x 12
Pull apart 3 x 13
Reverse grip ez curl 3 x 8 @ 25kg
#3
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Aug 7, 2018
Box jump 5 x 3 @ 25"
Squat 7 x 7 @ 60kg
Power shrug 3 x 8 @ 70kg
Tri-set
Step up to 21", left leg 3 x 6 @ 20kg
,right leg 3 x 6 @20kg
Pinch grip 3 x 30sec 15kg bumpers x 2
Calf raise 3 x 10 body weight
Very easy session, was tempted to go heavier on squats and shrugs but stuck to my plan.
#4
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Aug 8, 2018
Strict log
5 @ 57.5kg
4 @ 60kg
3 @ 62.5kg
2 @ 65kg
1 @ 67.5kg
3 x 3 @ 57.5kg
Chin up
5 @ +15kg
4 @ +20kg
3 @ +25kg
2 @ +30kg
1 @ + 35kg
3 x 8 @ body weight
Tri-set
Side raise 3 x 12 @ 5kg x 2
Face pull 3 x 12
Pull apart 3 x 12
Crusifix hold 3 x 30 seconds
#5
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Aug 10, 2018
Squat 7 x 10 @ 60kg
Deadlift 8 x 3 @ 110kg
Pendley row 3 x 10 @ 60kg
Calf raise 3 x 12
#6
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Aug 12, 2018
Strict log
3 @ 60kg
3 @ 65kg
4 x 9 @ 45kg
Chin up
3 @ 21kg
3 @ 26kg
3 x 9 @ body weight (last set was hard)
Tri-set
Incline log 3 x 11 @ 52.5kg
Face pull 3 x 14
Pull apart 3 x 14
Reverse grip ez curl 3 x 9 @ 25kg
Was planning on doing workout yesterday but wasn't very well so managed to fit it in today. Wasn't expecting much so was happy to not fail any reps.
#7
·
Aug 13, 2018
Lower back was feeling tight before training so did a longer warm up than usual, which sorted it out.
Box jump 5 x 3 @ 25"
Squat 7 x 7 @ 70kg
Power shrug 4 x 8 @ 75kg
Tri-set
Step up to 21", left leg 3 x 7 @ 20kg
, right leg 3 x 7 @ 20kg
Pinch grip 3 x 35 sec,15kg bumpers x 2
Calf raise 3 x 15 @ body weight
#8
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Aug 14, 2018
Strict log
5 @ 60kg
4 @ 62.5kg
3 @ 65kg
2 @ 67.5kg
1 @ 70kg
3 x 3 @ 60kg
Chin up
5 @ 16kg
4 @ 21kg
3 @ 26kg
2 @ 31kg
1 @ 36kg pb
3 x 9 @ body weight
Tri-set
Close grip bench 3 x 10 @ 60kg
Face pull 3 x 15
Pull apart 3 x 15
Side raise 3 x 14 @ 5kg x 2
Log and chin ups are getting close to my 1 rep max now
#9
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Aug 16, 2018
Squat 7 x 10 @ 70kg
Deadlift 8 x 3 @ 120kg
Pendley row 3 x 10 @ 65kg
Calf raise 3 x 18 @ body weight
#10
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Aug 18, 2018
Strict log (belt on)
2 @ 57.5kg
2 @ 62.5kg
3 @ 67.5kg pb
1 @ 70kg lost balance
3 @ 70kg pb fairly easy
2 @ 70kg was going to do another triple but lost balance again
4 x 10 @ 45kg
Chin up
18 @ body weight pb, supposed to be a cheap pb but last rep took everything out of me
3 x 6 @ bodyweight supposed to be 3 x 10
Tri-set
Incline log 3 x 12 @ 52.5kg
Face pull 3 x 20
Pull apart 3 x 20
Reverse grip curl 3 x 10 @ 25kg
#11
·
Aug 20, 2018
Box jump 6 x 3
Squat
10 x 3 @ 80kg
Power shrug
4 x 10 @ 80kg
Tri-set
Step up, left leg 3 x 8 @ 20kg
,right leg 3 x 8 @ 20kg
Pinch grip 2 x 40 sec, 1 × 35 sec @ 15kg bumpers x2 (grip gave way on last set)
Calf raise 3 x 20 @ bodyweight
#12
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Aug 21, 2018
Strict log
5 @ 62.5kg pb
4 @ 65kg pb
3 @ 67.5kg
2 @ 70kg
1 @ 72.5kg
1 @ 75kg pb
3 x3 @ 62.5kg
Chin up
5 @ 17.5kg pb
4 @ 22.5kg pb
3 @ 27.5kg
2 @ 32.5kg
1 @ 37.5kg pb
3 x 10 @ body weight
Tri-set
Side raise 3 x 15 @ 5kg x 2
Face pull 3 x 22
Pull apart 3 x 20
Crusifix hold 3 x 30seconds @ 5kg x 2
Very happy with todays session, 75kg was goal for end of 12 week training cycle and hit it 3 weeks in so surprised myself!
#13
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Aug 21, 2018
Some strong sessions there what weight category did you compete in ?
I used to do a bit of strongman but injuries got the better or me.
#14
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Aug 21, 2018
Some strong sessions there what weight category did you compete in ?
I used to do a bit of strongman but injuries got the better or me.
Thanks, competed in U90kg, was and still am weak on static lifts (hope to do something about that) but used to get decent points on most moving events. Yeah injurys suck!
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#19
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Aug 27, 2018
Hurt leg at work last wednessday, nothing bad, so instead of having a deload this week i decided to miss 2 sessions and wait for the swelling to go down and carry on without a deload.
Strict log
2 x 8 @ 57.5kg (first sets a pb)
1 x 7 @ 57.5kg failed last rep
Chin up
3 x 8 @ +10kg (first sets a pb)
Incline log
3 x 8 @ 57.5kg
IWT's
3 x 6 @ 5kg x 2
Reverse grip ez curl
3 x 10 @ 25kg
Struggled today but can't complain with pbs.
#20
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Aug 28, 2018
Just a quick one tonight as didnt have much time.
Squat 3 x 8 @ 77.5kg
Deads 3 x 8 @ 130kg
Calf raise 3 x 22 @ bodyweight
#21
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Aug 31, 2018
Strict log
8 @ 57.5kg easy
2 x 8 @ 60kg (first sets a pb)
Chin up
3 x 8 @ 12.5kg (first sets a pb)
Tri-set
Incline log 3x9 @ 57.5kg
Face pull 3 x 22
Pull apart 3 x 21
Crusifix hold 3 x 35 seconds
#22
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Sep 1, 2018
Box jump 6 x 3 @ 25"
Squats 3 x 8 @ 80kg
Power shrug 4 x 8 @ 85kg
Pendley row 4 x 8 @ 70kg
Pinch grip 15kg bumpers x 2
2 x 40 seconds
1 x 27 seconds left hand failed
Calf raise 3 x 23 @ body weight
#23
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Sep 3, 2018
Strict log
3 x 8 @ 60kg
3 @ 65kg (planned 3 x 4 but too heavy after 8's)
5 @ 62.5kg
4 @ 62.5kg
Chin up
3 x 8 @ +10kg
3 x 4 @ +17.5kg
Superset
Incline log 3 x 9 @ 57.5kg
Reverse grip ez curl 3 x 12 @ 25kg
Side raise 2 x 16
Sessions are getting hard, looking forward to doing less reps again.
#24
·
Sep 3, 2018
Strict log
3 x 8 @ 60kg
3 @ 65kg (planned 3 x 4 but too heavy after 8's)
5 @ 62.5kg
4 @ 62.5kg
Chin up
3 x 8 @ +10kg
3 x 4 @ +17.5kg
Superset
Incline log 3 x 9 @ 57.5kg
Reverse grip ez curl 3 x 12 @ 25kg
Side raise 2 x 16
Sessions are getting hard, looking forward to doing less reps again.
Sessions are looking good mate
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#26
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Sep 4, 2018
Squat
3 x 8 @ 80kg
3 x 4 @ 87.5kg
Deadlift
3 x 8 @ 132.5kg
3 x 4 @137.5kg
Pendley row
3 x 8 @ 72.5kg
Calf raise
3 x 24 @ bodyweight
#27
·
Sep 6, 2018
Strict log
8 @ 60kg
2 x 8 @ 62.5kg (first set a pb, really happy with this as it was my 3rm at start of training cycle)
3 x 4 @ 67.5kg (first set a pb)
Chin up
3 x 8 @ +12.5kg
3 x 4 @ +20kg
Tri-set
Incline log 3 x 10 @ 57.5kg
Face pull 3 x 22
Pull.apart 3 x 22
Crusifix hold 3 x 40 seconds
Felt good today
#29
·
Sep 6, 2018
Cheers mate, focusing on just a couple lifts at a time is really paying off at the moment.
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#30
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Sep 7, 2018
Box jump 6 x 3 @ 25"
Squat
3 x 8 @ 85kg
3 x 4 @ 90kg
Power shrug
5 x 6 @ 90kg
Tri-set
Pinch grip 3 x 40sec 15kg bumpers x2
Side raise 3 x 16 @ 5kg x2
Box jump 3 x 3 @ 25"
Calf raise 3 x 25 @ bodyweight
#31
·
Sep 10, 2018
Strict log
5 @ 65kg pb
3 @ 67.5kg
2 @ 70kg
5 @ 67.5kg pb
3 @ 70kg
2 @ 72.5kg pb
Chin up
5 @ 17.5kg
3 @ 22.5kg
2 @ 30 kg
5 @ 20kg pb
3 @ 25 kg
2 @ 32.5kg
Superset
Incline log 3 x 11 @ 57.5kg
Reverse grip ez curl 3 x 12 @ 25kg
Side raise 3 x 17 @ 5kg x2
Suffering from drinking to much on the weekend, workout took longer than usual but enjoyed it.
#32
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Sep 11, 2018
Squat
5 @ 85kg
3 @ 90 kg
2 @ 95kg
5 @ 90kg
3 @ 95kg
2 @ 100kg
Deadlift
3 x 5 @ 140kg
Pendlay row
4 x 8 @ 75kg
Calf raise
3 x 28 @ body weight
#33
·
Sep 13, 2018
Strict log
5 @ 65kg
3 @ 67.5kg
2 @ 70kg
5 @ 67.5kg
3 @ 70kg
2 @ 72.5kg (got greedy and went for a third rep but failed)
Chin up
5 @ 17.5kg
3 @ 22.5kg
2 @ 30kg
5 @ 20kg
3 @ 25kg
2 @ 32.5kg
Tri-set
Incline log 2 x 12 @ 57.5kg
Face pull 2 x 23
Pull apart 2 x 22
Press up 10 x 10
#34
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Sep 15, 2018
Squat
2 @ 100kg
2 @ 120kg
3 x 1 @ 130kg (ashamed to say this is close to my max at the moment, all moved slow)
5 x 3 @ 100kg
Walking lunge 3 x 40 @ bodyweight
Calf raise 3 x 30 @ body weight
Bit of a play around today as im having a deload next week.
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