veggiesasquatch

Also you can get some pretty nifty frames to hook on to door frames for pull ups/chin ups

Neither fly or dumbbell press, barbell pressing. They wont build you a thick, solid chest or real strength & yes so you can squat with a barbell on your back.

If you're questioning how to bench press & what to squat with I'd recommend you stop looking at what equipment to buy/make & research how to lift properly dude....then look at what you need.

You need to squat, above anything. So you need a type of rack. Also a pull up bar & a bench. These really are the core things. Also you'll need a decent bar which can be expensive, same as weights they can be the same. Check round your area to see if any gyms/high schools are replacing any equipment.

There's loads of squat rack plans if you find a welder to do the work.

hahaha I have a few more I could throw in

 

 

By all accounts he's secured another unit under the current one & is putting in a crossfit set up. I don't know how I feel about that. It's where the money is & people like it but crossfit people are all cunts in my book

 

amen! there's too many people into the paleo diet that do crossfit, pisses me off ahha

I watched a video the other day of two guys training crossfit. They were ohp a barbell then tossing it to the other person (on the lockout) who then caught it, front squatted with it, pressed it then tossed it back. I don't even know where to begin with that.....

Tried chalk on benching yday. Such a difference!

Fri-20th-April Cycle 4 Week 2 (3x3

Warmed up with some foam rolling, mobility & lunges ect Also lighter sets.

Squat: 90kg 102.5kg 117.5kg+4

Assistance:

Squats: Boring but big at 50% 5x10 65kg

Leg curls: 5x10 all random weights

Summary:

Woke up & my back had seemed to of settled but on the first working set it started to niggle. 3x3 sets today & was hoping to hit 6+ today after squatting 117.5kg for 5 last week but I could feel my back complaining at 102.5 even more so. Can't believe a static bike troubled me so much. I got an extra rep out so not all bad. Still crap not happy about it. Leg curls are leg curls so whatever....

Did no lower ab work as to not stress my back future. Did a very easy 10 mins on the cross trainer & not sure what to make of it yet. I felt it hurting my hips & I have a long body & short legs. It maybe just a run on the treadmill for me looking at it.

Another week wrapped up again, going so quickly.

You need to go & get this injury looked at in general never mind not squatting. This could come back to haunt you in later life...

Cheers for dropping by lol

Fully aware how I should row on the rower & I had thought it's not a good idea. I use to run loads & I didn't get much grief off of that but as I mainly focus on compounds I don't want to pound the roads. I may just use the treadmills if the cross trainers no good.

Cheers dude!!

I find it funny I use to be about 92kg (over weight)I dropped down to 63kg (almost underweight) & now I'm practically back to the 92kg mark & again it says I'm over weight lol

Congrats!!! Keep at it haha

Thurs-18th-April Cycle 4 Week 2 (3x3)

Day off & had a decent sleep. Had one & one half of a whole meal bagel & a shake before training. Usual warm up stuff...

Bench press: 67.5kg 77.5kg 87.5kg+7

Assistance:

Bench press: Boring but big at 50% 50kg 5x10

Pull ups: 20 reps wide

Lat pulls: switched to these as I had no more pull ups left, still recovering from the 50 on Monday I hit. 2x10 

Dumbbell rows: 30kg 28kg 26kg 24kg 22kg (all per arm 5x10)

Ab circuit: crunches, cable crunch & side bends.

Summary:

Benching felt easy, the 87.5kg flew up & I got 7 solid reps on my minimum of 3 on the last. Really pleasing & felt great. The bar was chalked  but & I swear this helped with my bench. Went heavy to light on db rows & this felt pretty nice with the weights becoming easier, I may keep it this way from now on.

I did 2 miles on the stationary bike & my backs killing me, so I can rule out using these for conditioning. Cross trainers & row machines to try next but I'm not overly  fussed on loads of cardio. A 10 min blast is all I'm after right now.

 If the gym owner is telling the truth (after I asked him) we'll have a couple of prowlers soon. I can't wait for these!

By all accounts he's secured another unit under the current one & is putting in a crossfit set up. I don't know how I feel about that. It's where the money is & people like it but crossfit people are all cunts in my book (sorry if that offends anyone) & the thing in general is a joke. Some of the stuff I see on it makes me laugh. Still at the very least the gym owners still, as he always does is putting money back into the place.

I'd say make it an upper/lower off upper/lower off split or lower/upper ect. Also ditch the machine press & the push press for a strict military press (barbell), kill two birds with one stone (if you will pardon the pun)...

I wouldn't bother with one of the tricep movements & just do another set or two on dips. Dips & chins are the best things you can do outside of the big four lifts

Surprising that my backs been fine all day! Even after tr 70+ reps on deadlifting yday!

I'll be ordering next week  then going to try their shoes. Prefer to deadlift bare foot but I'll wear them for squats & OHP

Tues-16th-April Cycle 4 Week 2 (3x3)

No time for foam rolling & much mobility. Early start & a 12hr long day, got into the gym at 19:15 after waking at 5:00.

Deadlift: 90kg 102.5kg 115kg+2

Assistance:

Deadlift: boring but big 50% 65kg 5x10

Hanging leg raise: 5x10

Reverse hypers: 3x10

Ab work:leg ups & leg raises.

Summary:

Felt really good on deads tonight. Though I only hit 2 extra reps on the last set (total 5 reps) I purposely did this due to the 5x10 on boring but big. Still seeing how my lower back response to the extra volume. I did experience a huge lower back pump but this is nothing new...tidy session 

Tues-16th-April Cycle 4 Week 2 (3x3)

No time for foam rolling & much mobility. Early start & a 12hr long day, got into the gym at 19:15 after waking at 5:00.

Deadlift: 90kg 102.5kg 115kg+3

Assistance:

Deadlift: boring but big 50% 65kg 5x10

Hanging leg raise: 5x10

Reverse hypers: 3x10

Ab work:leg ups & leg raises.

Summary:

Felt really good on deads tonight. Though I only hit 2 extra reps on the last set (total 5 reps) I purposely did this due to the 5x10 on boring but big. Still seeing how my lower back response to the extra volume. I did experience a huge lower back pump but this is nothing new...tidy session 

Mon-16th-April Cycle 4 Week 2 (3x3)

Early start today, food in take was decent. Warmed up with shoulder mobility, lighter sets & stretching.

OHP: 37.5kg 42.5kg 47.5kg+6

Assistance:

OHP: Boring but big 50% 5x10

Pull ups: wide grips 35 reps hammer grips 15 = 50 rep total 

Tricep push downs: 3x15 (light) 

Ab work: standard crunch,side bends,cycle crunch, cable crunch

Felt pretty good tonight, got six out on the last set (minimum three) leaving a good two-three reps in the tank. Boring but big sets felt a lot easier if still a proper burn by the third set. Pull ups were decent, can't complain.

Got tickets for the Avengers premier excited much!!!

Cheers man thanks for the info! I had a blast on squats with a zulu glove belt & that felt nice, but they're out of every belt besides custom drill ones. I since learnt Laurence uses the same belt I showed you so it must be decent lol...

Jim Wendlers 5/3/1...problem solved

Jim Wendlers 5/3/1...problem solved

Never fail to be impressed when I read your workouts. Speaking of belts I have sent you a pm

^ This....

Guys & their precious abs, you have mags like mens health to thank for that. "I wanna stay ripped to the bone but also put a tone of muscle on". Man up

Fri-13th-April Cycle 4 Week 1 (3x5)

No time for foam rolls, coming off nights & in tonight so needed to be in & out. 

Squats: 85kg 97.5kg 110kg

Assistance:

Squats: Boring but big at 50% 5x10 65kg

Leg curls: 5x10 no clue what weight 

Reverse hypers 2x10

Ab circuit: leg raises, leg ups, leg raises

Summary:

Woke up at 13:55 & was warming up by 14:30. Lightest week where gainings concerned so thankful for that! Trained on a banana & some peanut butter so everything felt fucking heavy today. Squatting  was pretty sweet, some great depth on everything considering warming up was minimal, no time for foam rolls/mobility so will do rolling sat/sun. Boring but big sets were good, a light 65kg soon becomes a burn  & I kept rest to only 20-30seconds.

Another week already passing, flying by...

May of gone over my head with how you outlined the lifting but Justin is 100% correct, plan what it is you're there to do. My split essentially means upper body/lower body off upper body/lower body wkend off. 

This give each area a rest eg I wouldn't train military pressing then bench the day after, vice versa ect...

Indeed me both have are respective views, we're both happy over our diets/progress & that's all what matter. We both however champion listening to your body  

I trained in Keysi for a few years before getting into proper lifting. Personally speaking I think training weights two days a week is plenty if you're a serious mma, martial artist. I was hitting the gym 4 days a week, running 6 miles x3 a week & training keysi twice a week. Talk about over training...