Deficit Deadlift (standing on 15 plates) 5x155kg, 5x160kg, 2x5x165kg, 5x170kg Close Grip Bench Press 10x50kg, 10x60kg, 12x65kg DB Bench 12x30s Tricep Pushdowns 2x10x25kg, 9x27.5kg Overhead Tricep Extensions 3x10x15kg Dips 10, 13 Behind Neck Lat Pulldowns 2x10x55kg Lat Pulldowns 2x10x50kg
Squat (pause first and last rep) 3x90kg, 4x90kg, 5x90kg Bench (pause first and last rep) 5x50kg, 5x60kg, 3x65kg, 4x65kg, 5x65kg Pullups 3x10 Smith machine incline bench 10x50kg, 10x55kg, 10x60kg Pec Dec Machine 10x#8, 10x#10, 10x#12
Mon 4/2/13 BW=84.5kg
Squat 8x110kg, 8x112.5kg, (belt from this point on) 8x115kg, 8x117.5kg, 8x120kg Bench 5x50kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg Behind neck press 10x20kg, 10x27.5kg, 10x30kg OHP 8x32.5kg, 8x35kg Shoulder Press Machine 3x10x#7 Ez curls 2x10x25kg, 8x25kg
Wed 6/2/13 BW=84.8kg
Deficit Deadlift (no belt) 5x155kg, 5x165kg, 5x170kg, 5x175kg Deadlift (with belt) 5x185kg Close grip bench 10x50kg, 10x60kg, 10x67.5kg DB bench 9x32.5s Tricep Pushdowns 3x10x25kg Overhead Tricep Extensions 3x10x15kg Dips 10, 16 Behind neck Lat Pulldown 2x10x55kg Lat Pulldwon 2x10x45kg
Wed 26/6/13 Squat (high bar, no belt, pause 1st & last) 5x82.5kg, 3x5x102.5kg Deficit Deadlift (no belt) 3x150kg, 5x170kg Bench 5x70kg, 5x5x80kg Pullups 5, 4x5(+11.25kg)
Fri 28/6/13 BW=86.6kg Squat (high bar, no belt) 3x117.5kg, 3x122.5kg, 3x127.5kg, 3x132.5kg Log 4x60kg, 2x65kg, 2x70kg, 2x73.5kg 200kg yoke then 50kg sandbag carry + load, for 2x10metres then 3x10metres 50kg slam ball over yoke x10
Wed 3/7/13 Squat (high bar, no belt, pause 1st & last) 3x5x105kg Deficit deadlift (30mm, no belt) 3x150kg, 5x180kg Bench 5x5x82.5kg Pullups 5, 3x5(+12.5kg), 9
Fri 5/7/13 Squat (high bar, no belt) 5x80kg, 5x110kg, 3x120kg, 3x130kg, 3x135kg Log 5x60kg, 2x5x65kg Ring Dips 3x5 Yoke (10 metres), 200kg, 220kg, 240kg, 240kg Medley (75kg farmers, 95kg duck walk) 2 sets for 20 metres Same medley for 1 set but with 95kg farmers Ring Pullups 9, 6
Fri 12/7/13 Squat (high bar, no belt) 3x100kg, 3x120kg, 3x130kg, 5x140kg Bench 5x80kg, 5x82kg, 5x84kg 30mm Deficit Deadlift (no belt) 3x150kg, 2x170kg, 5x190kg Dips 20, 16 Pullups 5, 8, 6 DB Curls 12s to failure
Tue 16/7/13 OHP 5x37.5kg, 5x45kg, 10x50kg Bench 5x10x65kg Pullups 10, 10, 10 (assisted with red band on last set)
Wed 17/7/13 Squat (high bar, no belt) 5x90kg, 5x105kg, 5x120kg, 5x15x80kg GHR Practice Prowler (70kg + sled) 4x10m
Thu 18/7/13 BW=86.6kg Bench 5x62.5kg, 5x72.5kg, 7x80kg DB Bench 2x10x20s, 2x15x20s, 14x20s BB Rows 5x10x50kg DB Curls rep out with 15s
Sat 20/7/13 Squat (high bar, no belt, pause 1st & last rep) 3x5x105kg Deadlift 4x160kg, 3x180kg 3x200kg (belt for last set only) Good Mornings 10x60kg, 2x10x80kg
Thu 5/9/13 Deadlift 5x128kg, 5x148kg, 10x168kg Front Squat 5x60kg, 5x80kg, 3x5x95kg Yoke (2 x 10metres) 120kg, 180kg, 200kg, 200kg Sandbag load over yoke. Couple of fails with 110kg sandbag. Lapped it and got close.
Fri 6/9/13 OHP 5x40kg, 5x47.5kg, 9x53kg Log 5x3x60kg Chins 11, 10, 6, 5, 6, 6, 6 Band Crunch 10, 10, 20 with blue band
Mon 9/9/13 BW=87.6kg Squat 3x91kg, 3x105kg, 11x117kg Pause Squat 5x3x96kg GHR 8, 8, 15 Band crunch 3x10 with green band
Mon 21/10/13 Squats 5x100kg, 5x111kg, 8x122kg GHR 3x8 Forgot my squat shoes and schedule, just guessed the weights. Wasn't happy so just redone the squats the next day ...
Tue 22/10/13 Pendlay Rows 5x70kg, 5x3x90kg Bench 5x64kg, 5x73kg, 12x83kg Pullups 8, 8 (+5kg), 12 (+5kg) Dips 8, 8 (+10kg), 8 (+15kg), 15 Squats 5x91kg, 5x105kg, 13x119kg Not a PB on squats but was very happy. 2 days in a row and at end of a session. Worked hard for that set.
Thu 24/10/13 Deadlift 5x135kg, 5x155kg, 10x176kg Front Squat 5x100kg, 5x3x110kg Yoke (2x10metres) 120kg, 3 sets with 180kg just to ease back in Band Crunch - Few sets with blue then green band
It's been a while, so here's a brief summary of my last year of training;
Towards the end of 2012 the warehouse was getting fucking freezing to train in, I'd not long started a long distance relationship which made me drop most Fridays. Motivation was low, numbers weren't good, wasn't eating properly and bodyweight plumetted.
Start of 2013 got back into Kilmarnock Weightlifting Club to train. Was a really good but short cycle, gained strength and muscle. But my hours at work changed, and in addition work got too busy to train during, and has been the same ever since.
Started training at my bosses gym, Glasgow Strength. Was just going through the motions, wasn't eating properly again and lost bodyweight and strength.
About 2 months ago started Jim Wendler's 5/3/1 again, just doing the basic strength lifts with a bit of strongman. Eating a lot more again and gaining strength/muscle. Went from averaging 2 sessions a week to 4 most weeks. And a completely new attitude to training again after a year of not really enjoying it that much.
My girlfriend has just moved closer to me and my work which will make things MUCH easier. I'm probably the happiest I've ever been. Still working at strengthshop.co.uk as well and enjoying it.
Thanks for all the messages you left and sorry I didn't get back sooner, ready to start killing it again
If I find any pictures from over the last year I might post them soon to give an idea of where I am.
Also meant to mention the last few months I've stopped wearing a belt completely, because basically I don't like wearing them. For some reason I could not flatten my lower back when doing a deadlift with a belt on. I practiced and practiced but couldn't do it. It feels 10x better without a belt, and my strength is catching up without it. My upper back is still rounded but intentional.
Also switched to high bar squats and being doing a lot of pause squats - I fucking love them! My form is a lot more consistent. I noticed how much I was relying on the belt at one point when I tried doing some semi-heavy beltless squats. Probably down to shitty weak abs because they hurt like fuck now but I'll bet they're a lot stronger.
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