veggiesasquatch Posted November 16, 2011 Author Share Posted November 16, 2011 Thank you Robert. It's good to get the numbers down but also how the actual workout it's self felt. Second powerlifting session of the week & I had been itching at work all night to get to the gym. Really does suck working a 12hr shift at night but I head right to the gym after & I usually lift/train really well. Food in take has been great for a good while now & I am gaining all the time so I need to start looking at the numbers more. Deads:1x10 60k1x10 80k4x5 105k1x5 107.5k Struggled with chins today. Wide grip chins:1x6 1x7 Hammer grips:2x8 Dumbbell shoulder press:1x15 44k1x12 48k1x9 52k1x5 60k (struggled) Side raises:3x12 20k (very strict & slow) Shrugs superset with above:3x10 64k dumbbells Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 18, 2011 Author Share Posted November 18, 2011 End of week one on strength/power lifts. Must say that I have really enjoy this week. The extra day off along with the new volume of compounds has been great. Also I'm amazed how much my core has responded to more compounds. I feel solid when I set to squat ect Can't wait for Monday, rest & skyrim now Bench:1x20 free bar1x10 50k1x8 70k4x5 90k1x5 92.5k Squats:1x10 free bar1x10 50k1x10 80k5x4 105k1x5110k Superset with squats (no belt) Curls:1x15 17.5kX15 20k1x15 25k Upright rows:1x15 70k1x15 80k1x10 80k (belt on from this point for rows)2x10 85k Cable crunches:1x15 80plate1x12 85plate1x10 90plate Cable curls1x10 35plate1x10 45plate1x10 50 plate 30mins vacuuming haha Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 21, 2011 Author Share Posted November 21, 2011 (edited) Guess what. I feel I have been doing to many sets & as this is meant to be power lifting the sets & rep ranges needed tweaking. Today was a proper pyramid system as by the later weeks in my plan it's all about that last set being a max & obviously how I was lifting in this phase before wouldn't of suit a power lifting plan. Today was really about testing where I currently sit so when I fill in the calculator I can see the progression. This is all pretty much 5x5 but in my last sets as this is a testing week I lifted till I failed. Next week it will all be more structured. Squats were amazing! I could of easily gone heavier but I know this will benefit me on the p'lifting plan as the weight really jumps up round week 6. Had a great workout & was inspired before I hit the gym. Great workout Warmup:10 hammer chins10 pushups Flat barbell press:1x5 50k1x5 70k1x5 80k1x5 85k1x7 90k Dips:1x15 body weight1x13 +5k1x8 +10k1x12 +10 Squats:1x5 50k1x5 80k1x5 100k1x5 110k1x10 120k (could of gone heavier) super set tricep pull downs with squats:1x20 30.6k1x10 32.9 (whole stack)1x15 32.9 (whole stack) Barbell underhand rows:1x25 50k1x15 70k1x15 75k1x10 80k1x10 85k Edited November 21, 2011 by veggiesasquatch Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted November 21, 2011 Share Posted November 21, 2011 Impressive workout man! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 21, 2011 Author Share Posted November 21, 2011 Cheers matey. I felt like I had more in my tank but looking at the spreadsheet this won't be the case in a few weeks. My biggest advice for people is don't kill yourself on the lighter weights on a pyramid. Keep a few stored for set 5 Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted November 21, 2011 Share Posted November 21, 2011 Nicely done. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 23, 2011 Author Share Posted November 23, 2011 Good workout today! I think dead lifts are going to be the one thing which is going to take time for me to make serious gains. I Ve had lower back issues in the past so this must be effecting me because everything else I'm strong on. My technique is solid enough So I'll need to be patient. Guess everyone has a weak area. Shrugs were awesome I could of gone heavier. deads:All in sets in 5 reps60k80k100k110k Chins with hammer grips.8-10-8-10 Shoulder dumbbell press:1x10 44k1x10 52k1x8 56k1x4 60k1x4 60kSide raises:1x10 20k2x10 24k Superset shrugs with side rises (dumbbells):3x10 80k Link to comment Share on other sites More sharing options...
veggiesasquatch Posted November 26, 2011 Author Share Posted November 26, 2011 25/11/11 Test week over so now I get to follow what the spread sheet throws at me. Good workout considering I came from a 12 hr night shift. Flat barbell press:1x5 50k1x5 70k1x5 80k1x5 90k1x3 100k Squats:1x5 50k1x5 80k1x5 100k1x5 110k1x5 120k Barbell underhand rows: 1x15 70k1x12 80k1x15 82.5 k1x15 85k1x15 90k Incline bicep curls:1x12 24k1x8 28k1x9 28k Cable crunch with 3 second pause:1x15 80plate 1x15 85plate1x15 95 plate (whole stack Cable bicep curl (single handle):1x6 25plate1x10 20 plate Into laying bicep curl: 1x15 45 plate Leg curls:1x10 77 plate1x10 84 plate1x10 91 plate Didn't need the cable curls but I was feeling good. My barbell rowing is becoming my strongest movement. 15 solid reps at 90kg was hugely pleasing. Maybe time to ramp the weight for some 5x5 action Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 1, 2011 Author Share Posted December 1, 2011 De load for the next 3 weeks. Loving the 3 day split. Monday I trained so hard & intense I had to calm myself down haha (self time out) Mon 28/11/11 Squats: 5x60k 5x70k 5x85k 5x100k 8x112.5k (no belt) Flat barbell press: 5x50k 5x60k 5x70k 5x80k 8x85k Dips:15xbody weight (80k)12x +5k12x +10k11x +11.5k Barbell rows:15x60k12x70k10x75k12x80k10x85k( I bent over a little more & found it hit may back more Still soreish) Tricep pull downs (whole stack):15x 32.9k2x11 32.9k(maybe time to changes these to easy) Wed 30/11/11 Dead lifts:5x65k5x75k5x90k8x102.5k5x102.5k Hammer chins:121077(very slow with full range of motion) Dumbbell presses:10x44k10x48k10x5210x56k6x56k Side raises:10x3x24ksuperset with heavy shrughs Dumbbell shrugs:10x3x80k Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 3, 2011 Author Share Posted December 3, 2011 Friday 2/12/11 Squats:5x60k 5x75k5x80k5x105k3x125k8x90k Bench press:5x50k5x60k5x70k5x80k3x90k12x70k Barbell rows:10x50k10x60k8x70k8x85k3x96k10x70k Z bar curls:15x20k10x20k10x22.5k10x30k Leg curls:10x77 plate 10x91 plate8x98k Cable crunches:15x80 plate10x85 plate8x95 plate (Whole plate) First week of three week de load done. Feeling good Link to comment Share on other sites More sharing options...
chewybaws Posted December 9, 2011 Share Posted December 9, 2011 how you enjoying the strength training? Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 10, 2011 Author Share Posted December 10, 2011 Going great cheers mate. Really enjoying the 3 day split I'm doing. Fairly straight forward with some assistance on the 3 work outs. Adding 2.5kg each week atm & hitting it all. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 10, 2011 Author Share Posted December 10, 2011 Full week of training below. I couldn't get my butt below my knees for whatever reason Monday. I'm not the most flexible of guys but was frustrating. 5/12/11 Barbell Bench:5x50k5x60k5x72.5k5x85k5x92.5k Dips:18 reps body weight15 + 5k15 +10k14 +12.5k Squats:5x62.5k5x77.5k5x95k5x110k5x125k Barbell rows:10x50k8x60k8x758x855x95 Tricep Pull Downs:15x32.9plate2x12x32.9plate 7/12/11 Dead Lifts:5x67.55x77.5k5x97.5k8x105k Hammer Chins:1010107 Dumbbell Shoulder Press:10x44k10x48k10x52k10x56k8x60k Side Raises:3x10x24k Shrugs s'set with side raises:10x3x80k 9/12/11 Barbell Bench Press:5x52.5k5x62.5k5x75k5x85k3x95k10x70k Squats:5x65k5x75k5x85k5x100k5x105k10x80k Barbell Rows:5x52.5k5x62.58x80k5x87.5k5x95k10x70k Leg Curls:10x77plate10x91plate8x98plate Z Curls:15x20k10x22.5k10x25k8x30k Cable Crunches:15x85plate15x90plate10x95plate Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted December 11, 2011 Share Posted December 11, 2011 Wow that was one long ass workout! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 11, 2011 Share Posted December 11, 2011 Wow that was one long ass workout! I think it's three seperate workouts. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 12, 2011 Author Share Posted December 12, 2011 12/12/11 Barbell bench:5x52.5k5x62.5k5x75k5x85k5x95k Dips:15 body weight 15 +10k10 +15k10+15k Barbell rows:10x52.5k10x62.5k8x80k8x87.5k8x95k Tricep pull downs: 12x3x32.9 plate (whole stack) Squats: 5x65k5x75k5x85k5x100k5x110k5x100k 110kg set on squat were good but felt form slipped slight toward the 4th rep, think I positioned my feet a bit off so hit another set. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 14, 2011 Author Share Posted December 14, 2011 Needed a good lifting session today after having one of those days where I was thinking "is it all worth it" Getting sick of the sight of food & preparing it. Feeling bloated & an achy back. A solid workout put all this a side.this is what you get working nights as well haha Pleased with my dead lifting today. Though making gains this is a weak area at present due to lower back injuries in the past. This is week four of a twelve week plan & I'm now back to my current max on the big lifts. When I dead lifted 110k on my test week I struggled with 5 reps, 105k was easy but 110k felt a killer. 110k today & I nailed it. 10 solid reps & I could of carried on but hitting a round 10 felt great. I need to remember though I been training for years I have only been lifting seriously for size for 5-6 months. 14/12/11 Dead lifts:5x70k5x80k5x100k10x110k Hammer chins:10 10 10 7 Dumbbell shoulder press:10x44k10x48k8x52k10x56k6x60k Side raises:2x10x24k1x10x28k Shrugs s'set with side raises:3x10x80k Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 16, 2011 Author Share Posted December 16, 2011 Couple of quick back shots. Will get more on soon http://i40.tinypic.com/saulgk.jpg http://i41.tinypic.com/1zlsq4y.jpg Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 16, 2011 Author Share Posted December 16, 2011 ps It's actually better clothed doing progress pics as my tattoo coverage...well covers me haha Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 18, 2011 Author Share Posted December 18, 2011 16/12/11 Barbell bench:5x55k5x65k5x75k5x85k3x97.5k10x70k Barbell rows:10x55k10x65k8x85k8x87.5k5x95k10x70k Z bar curls (bar weight not counted)15x20k10x25k6x30k10x20k Did curls directly after Rows this week instead of towards the end. Squats:5x67.5k5x77.5k5x87.5k5x2x105k10x80k Still not fully happy with depth of squats. My workout pal said I was getting past my knees but I wasn't convinced so I stayed at 105k for two sets. Need to record this coming week, not got great flexibility as it is. Leg curls:10x77plate10x91plate10x98plate Cables crunches:15x80plate15x85plate10x95plate (whole stack) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Share Posted December 18, 2011 ps It's actually better clothed doing progress pics as my tattoo coverage...well covers me haha Hahaha! Sweet progress man, you are definately one of the people on this forum who are inspiring me. Keep up the great progress! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Share Posted December 18, 2011 Oh and if you are wondering, still no Skyrim, I will have to wait until after Christmas now. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 18, 2011 Author Share Posted December 18, 2011 ps It's actually better clothed doing progress pics as my tattoo coverage...well covers me haha Hahaha! Sweet progress man, you are definately one of the people on this forum who are inspiring me. Keep up the great progress! Nicholas thanks for the kind words, great motivation knowing that:) Im really going to have to look into the macros of my diet. I weighed 64 kg roughly 5-6 months ago & today I weighed in at work round the 82/83kg mark. For now I'm just going to skim some carbs during the day. I break up from work for two weeks next week & it's just simply the wrong time of year to attempt any type of cut. I'm not looking for a ripped look, I'm training purely for power/mass so for now I'll calorie cycle. Maint calories none lifting days & up them on lifting days. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 18, 2011 Share Posted December 18, 2011 I'm not looking for a ripped look, I'm training purely for power/mass so for now I'll calorie cycle. Maint calories none lifting days & up them on lifting days. Good idea! I may also start caorie cycling, apparentlly it has a realy positive effect on lean gains! I think Derek Tresize is a bit of a fan of calorie cycling. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted December 18, 2011 Author Share Posted December 18, 2011 I tried reading more indepthly the other night but I was to tired taking the info in. I know how it works it was more how best to apply it. I don't want to become obsessed with food again because when I dieted down from 91kg I became obsessed with calorie counting. Now it's eat or be eaten lol so far today I only added half cup of oats to my mega shake & 1 & a half peanut butter sandwiches in stead of two. Kept my pasta to 100g dried weight though & tonight I won't have any carbs with my chilli (it has baked beans & kidney beans in anyway with a soya mince) Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now