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Squat, bench, DL & occasional running


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SUNDAY 5th AUGUST

BODYWEIGHT: 140

TRAINING TIME: 4.30pm

DURATION: 50mins

COMMENTS: Really happy with my bench progress, even the last set almost felt easy

WEEK: HEAVY (90-100%)

RESTING PULSE RATE: 45

 

APPETITE: GREAT

PRE WO NUTRITION: Tom Yum Rice, beansprouts and soy 'pork' (see photo below)

 

POST WORKOUT NUTRITION: Vegan red bean pastry, Soy protein shake (made with oat milk) + 5g micronised creatine (see photo below)

 

COMPOUND

 

ATG SQUATS (pause in hole)

BAR x 15

88 x 8

132 x 6

154 x 4

176 x 3

200 x 2

200 x 1

200 x 1

 

BENCH

BAR x 15

88 x 8

132 x 6

154 x 4

176 x 3

187 x 3

200 x 2

200 x 2

Lunch.jpg.578aed3d902cec94b18a2e8b735e1efb.jpg

Tom Yum rice

Dessert.jpg.73b28a559bc29bab2af8e3373553497f.jpg

Vegan red bean pastry

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Hey MF,

Awesome looking food as ever, thanks for dropping down my journal. Had a few days relaxing from the gym and easy going on the food we were eating as it was Portias Birthday but were back on track now. Some great lifts there on the Bench Press, i am always aiming to beat my previous workout so i can build up my strength.

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TUESDAY 7th AUGUST

BODYWEIGHT: 139

TRAINING TIME: 3.30pm

DURATION: 40mins

COMMENTS: Reasonable session, the last sets of DL's felt heavier than they did te last time I pulled them. Was hoping for a little more but guess it will have to wait

WEEK: HEAVY (90-100%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: My favourite ~ spicey mushroom balls, fresh veges, cashew nuts and coconut rice. 2 x glasses of water (see pic below)

 

POST WORKOUT NUTRITION: Soy chocolate protein shake (made with oat milk) + 5g micronised creatine

 

COMPOUND

 

WIDE GRIP CHINUPS

5

5

5

 

CONVENTIONAL DL's

132 x 6

132 x 6

176 x 6

220 x 6

264 x 5

308 x 4

330 x 2

352 x 1

352 x 1

 

WIDE GRIP CHINUPS

5

5

Lunch.jpg.55703ea3f189451b2191b8c581756cac.jpg

Spicey mushroom balls

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SATURDAY 11th AUGUST

BODYWEIGHT: 140

TRAINING TIME: 6am

DURATION: 55mins

COMMENTS: Nice, fast paced session. Had the whole gym to myself this morning

WEEK: HEAVY (90-100%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: 1 x bottle of V8 fruit/vegetable juice, 4 x slices homemade pizza that I created the day before (pesto, vegan cheese, onion, pickled 'sushi ginger' and capsicum) (see photos below)

 

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine

 

ARMS

 

STYLER PRESS

40 x 12

48 x 10

57 x 8

 

SUPERSET WITH

 

OLYMPIC BB CURLS

BAR x 12

55 x 10

66 x 8

88 x 6

 

BW DIPS

20

15

 

WEIGHTED DIPS

10 (with a 20kg plate hanging from my belt)

5 (with 2 x 20kg plates hanging from my belt)

 

HAMMER CURLS

26 x 10

31 x 8

31 x 7

40 x 6

 

CGBP

BAR x 12

88 x 10

132 x 6

154 x 5

176 x 3

176 x 3

 

** Wanted to go a little heavier for a final set of CGBP, but couldn't unrack the weight on my own without putting a lot of stress through my shoulders. Just played it safe and stuck with the 1.5PPS

80491687_Weightsroom.jpg.2840726196f0914065960d00221c4f05.jpg

2129980250_Cardioarea.jpg.cc1f40b563bf9e5cab98803343a94a51.jpg

1766084385_Homemadepizza.jpg.6c6208bf92ba954b42fc4ab7b358a313.jpg

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Anyone here ever used oat milk? I've kinda drifted onto it, just bought a few cases of the stuff and actually tastes really good with muesli, shakes etc etc.

 

I guess what I like about it is that it has zero cholesterol, zero saturated fat, is highly digestible and doesn't contain lactose. I can see myself mainly using this from now on, I'm just buying it by the box

926364836_Oatmilkyum.jpg.f6f61e7aab006c4d9824cc668935b64d.jpg

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I generally use soy milk, as the rest generally has far less protein per serving. Also, the only time I actually have any of it is with my muesli or porridge in the morning or in coffee. I use water for my shakes, on the occasion that I have one. I've tried hemp, almond, and rice milks. The almond and rice tend to be a little too watery for my taste in cereal or coffee, and I don't recall the hemp, but I can assume the reason I don't recall it is that I didn't care much for it (or just liked the soy milk better anyway). I've never had oat milk.

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Nice. Thanks for posting I'll be looking into it. I also saw you're on MD. I haven't been on that forum in years and it's good to see a strong vegan presence.

Thanks man. I'll admit now (have said before) I'm not fully vegan yet, hope to be by the end of the year. Just vegetarian right now

 

Thanks for dropping in Duke, appreciate your input. Leg day tonight, my favourite bodypart to smash up MF.

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Actually, let me ask you this question...which program do you suggest I follow to maxmize my 1RM on bench? I'm curious to see what you think would work well for me...

Good question. I'd probably lean towards something like Wendler's 5/3/1, but with your overall strength and lifting experience you could probably still get good results from something with more volume (WSBB comes to mind).

 

If a bench 1RM was your primary focus then it wouldn't hurt you to have a look at figuring out the maths side of things, as well as your regular journal I would get hold of some kind of training spreadsheet so you can pre-programme your lifts; you'll pretty much know what you should be hitting and when. A number of the guys at my PL'ing gym have a large majority of their training dictated by what their computers generate for them. Personally I tend to be a little more instinctive, but it does work well for a lot of people and it makes sense as lifting is very maths and physics based if you break everything down.

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TUESDAY 14th AUGUST

BODYWEIGHT: 140

TRAINING TIME: 9.15pm

DURATION: 60mins

MUSIC ON MP3:

http://upload.wikimedia.org/wikipedia/en/thumb/5/5f/MegadethThirteen.jpg/220px-MegadethThirteen.jpg

WORKOUT COMMENTS: SOLID

WEEK: LIGHT (70%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: Salmon, potato & leek bake with a plateful of stir fried veges (see photo below)

 

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine

 

COMPOUND

 

ATG SQUATS

BAR x 12

88 x 10

110 x 10

132 x 8

132 x 8

141 x 8

 

LEG PRESS

2PPS x 25

3PPS x 20

4PPPS x 15

4.5PPS x 12

 

** Time to attack the dumbbells, had the gym completely to myself by this point, took a quick pic of our dumbbell rack. Powerlifting porn

 

D.BELL SLDL's

44 x 12

57 x 10

57 x 10

 

SEATED GM's

BAR x 20

66 x 20

77 x 20

Dinner.jpg.e796148765fe64f62ef137f78db722f7.jpg

2039666790_Oohnicerack.jpg.2a8ce47f56e8b9541add9c2b1c16fea0.jpg

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You really crack me up sometimes lol I actually laughed out loud when I read 'powerlifting porn'

A DB rack really does look pretty sexy when it's in order like that. If I said that to just about anyone else in my life (very few of them lift), they'd think I've lost my mind entirely..makes me glad you're around! lol So to speak.

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I noticed you are taking creatine after your workouts. Isn't it recommended to take before your workouts so your system is full of it when you need it?

I don't think it's too big a deal, I think it's more the consistency of taking it rather than when you take it IMHO. It's just easy for me to chuck it in a protein shake, I'm not into pre-WO drinks at all otherwise that would have been a natural option to mix into.

 

My reasoning for taking it post-WO is two pronged really, a) the natural sugars from the oat milk will act as a transporter for the creatine b) my HR will be somewhat elevated allowing for faster absorption and delivery to the muscles.

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You really crack me up sometimes lol I actually laughed out loud when I read 'powerlifting porn'

A DB rack really does look pretty sexy when it's in order like that. If I said that to just about anyone else in my life (very few of them lift), they'd think I've lost my mind entirely..makes me glad you're around! lol So to speak.

I'm glad I make you laugh. In real life I tend to just make people laugh because I'm a clutz haha, I fall over anything any everything. That, or my predictive texts get me in trouble...

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WEDNESDAY 15th AUGUST

BODYWEIGHT: 141

TRAINING TIME: 9.30pm

DURATION: 60mins

MUSIC ON MP3:

http://a2.ec-images.myspacecdn.com/profile01/147/9af7073b34bf474180df6a37ceadbd64/p.jpg

WORKOUT COMMENTS: BLOODY AWESOME, ALL LIFTS FELT EASY

WEEK: LIGHT (70%)

RESTING PULSE RATE: 46

 

APPETITE: GREAT

PRE WO NUTRITION: 8 x pieces vegetable sushi, green seaweed, grated carrot and 1/2 squeezed lemon

 

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine

 

CHEST/BACK

 

INCLINE BENCH (set at 45 degrees)

BAR x 12

88 x 12

110 x 10

132 x 10

154 x 6

 

FLAT BENCH

88 x 10

132 x 10

154 x 6

176 x 6

176 x 5

 

CONVENTIONAL DL's

132 x 10

176 x 10

220 x 10

242 x 10

242 x 9 (lost my grip, bar was rolling)

 

HAMMER STRENGTH UNILATERAL ROWS

1.5PPS x 12

1.5PPS x 12

2PPS x 10

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176x5 flat bench is 70%? Nice, Mini beast-lift!

 

It's a bit humbling when someone 50-something lbs lighter than me can bench more than me. Motivational too - I'll get there!

You'll get there, just keep plugging away. I'm sure my lifts are pretty average up against many of the guys on here TBH, I just always try to do the best I can.

 

Your lifts for your BW are excellent. Even pulling 400+ weighing under 150 is massive especially when pulling conventional since a lot of the deadlift is about just getting BW moving behind the bar after getting it off the floor. Trying to counter act 429 from pulling you forward is a BIG deal.

Thanks man, I really do appreciate that. The part that I bolded was something I never even given thought to but makes perfect sense, really highlights how much eaiser the bigger guys have it as soon as the weight is moving.

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SUNDAY 19th AUGUST

BODYWEIGHT: 140

TRAINING TIME: 6.30pm

DURATION: 50mins

MUSIC ON MP3:

http://www.marillion.com/prodimages//prod/921.jpg

WORKOUT COMMENTS: KICK-ASS

WEEK: MOSTLY LIGHT (70%)

RESTING PULSE RATE: 44

 

APPETITE: GREAT

PRE WO NUTRITION: Spicy mushroom balls, veges, cashew nuts & coconut rice (see pic below)

 

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk) + 5g micronised creatine (Post-WO)

 

Salmon & salad on a gluten free, grated seaweed & carrot, eaten about 30mins after training (see pic below)

 

ASSISTANCE WORK

 

STANDING STRICT B.BELL SHOULDER PRESS (applying no leg drive)

BAR x 12

66 x 10

77 x 8

 

PAUSED BENCH

BAR x 12

80 x 10

132 x 10

 

PAUSED BENCH (1 x board)

176 x 7

187 x 7 *PB*

 

1 x ARM D.BELL CLEAN & PRESS

40 x 8

48 x 6

53 x 3

57 x 2 *PB*

 

WIDE GRIP CHINS

8

8

 

HAMMER STRENGTH 'BENCH' (using the HS row but in reverse, as a press rather than a pulling move)

1PPS x 12

1.25PPS x 12

1.5PPS x 10

708551308_PostWOfeed.jpg.92f67e5a1e74f48ae20aafef5e862f1b.jpg

110617345_PreWOfeed.jpg.2b690ef9c180aa176d4e88de47880870.jpg

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