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Ryan's attempt at gaining a little strength

4K views 135 replies 5 participants last post by  Ryan_m 
#1 · (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.
 
#3 ·
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 ·
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
 
#6 ·
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 ·
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 ·
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
 
#10 ·
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
 
#12 ·
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!
 
#19 ·
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.
 
#23 ·
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.
 
#27 ·
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
 
#31 ·
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.
 
#33 ·
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
 
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