AndrewNR's log

AndrewNR · 6 May 2014 at 21:08

AndrewNR said:
Had a week off. Back on it.

Workout A

Squats
Bar x 10
112.5 x 5 x 5

Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)

Row (Pendley)
Bar x 10
70 x 5 x 5
(Will increase weight to 72.5)

Bro got lazy. Should have done the below last week, but oh well:

Also was looking after my daughter today and tweaked my upper bicep/shoulder someone getting down to look for a ball she had rolled under a cabinet... or was that attempting a 140kg bench press...

Workout A

Squats
Bar x 10
115 x 5 x 5

Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)

Row (Pendley)
Bar x 10
72.5 x 5 x 5

AndrewNR · 10 May 2014 at 13:16

AndrewNR said:
You guessed it:

Today was B:

Squats
Bar x 10
115 x 3 x 5
112.5 x 2 x 4 (finished 5th rep after 30 second rest)

Overhead Press
Bar x 10
57.5 x 5 x 3
57.5 x 4 x 1 (finished 5th rep after 30 second rest)
57.5 x 3 x 1 (finished 4th and 5th reps after 1 minute rest)

Deadlift
Bar x 10
155 x 5 x 1

Today was B:

Squats
Bar x 10
117.5 x 3 x 5
117.5 x 2 x 2 (finished 3rd and 4th rep after 1 minute 30 second rest and 5th rep after 1 minute rest)

Overhead Press
Bar x 10
57.5 x 5 x 4
57.5 x 4 x 1 (finished 5th rep after 30 second rest)

Deadlift
Bar x 10
157.5 x 5 x 1

Wasn't happy with the squatting so despite being knackered did:
60 x 3 x 5 (1 minute rest between sets)

AndrewNR · 12 May 2014 at 22:10

AndrewNR said:
Bro got lazy. Should have done the below last week, but oh well:

Also was looking after my daughter today and tweaked my upper bicep/shoulder someone getting down to look for a ball she had rolled under a cabinet... or was that attempting a 140kg bench press...

Workout A

Squats
Bar x 10
115 x 5 x 5

Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)

Row (Pendley)
Bar x 10
72.5 x 5 x 5

Workout A

Squats
Bar x 10
117.5 x 5 x 3
117.5 x 4 x 2 (finished 5th rep after 30 second rest)

Bench Press
Bar x 10
100 x 5 x 4
100 x 4 x 1 (finished 5th rep after 30 second rest)

Row (Pendley)
Bar x 10
72.5 x 5 x 5

Video'd sets 1, 2 and 3 of squats, sets 2, 3 and 4 of bench press and 1, 2 and 3 of Row. Have accidentally deleted one of the squat videos. Will upload once:
I have a YouTube account
Work out how to obscure my bro face
How to upload to YouTube
How to embed here

AndrewNR · 14 May 2014 at 19:32

Squat @ 117.5

Bench @ 100

Row @ 72.5

Feedback, criticism etc welcomed.

Will upload deadlift later after tonight's workout.
I seemed to have deleted one with a broceps shot, will try get one tonight.

AndrewNR · 14 May 2014 at 21:36

AndrewNR said:
Today was B:

Squats
Bar x 10
117.5 x 3 x 5
117.5 x 2 x 2 (finished 3rd and 4th rep after 1 minute 30 second rest and 5th rep after 1 minute rest)

Overhead Press
Bar x 10
57.5 x 5 x 4
57.5 x 4 x 1 (finished 5th rep after 30 second rest)

Deadlift
Bar x 10
157.5 x 5 x 1

Wasn't happy with the squatting so despite being knackered did:
60 x 3 x 5 (1 minute rest between sets)

Today was B:

Squats
Bar x 10
117.5 x 5 x 5

Overhead Press
Bar x 10
57.5 x 5 x 2
57.5 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
My shoulders were aching before I started so left it at that.

Deadlift
Bar x 10
157.5 x 5 x 1

Having watched myself perform this (and dropping to 100) my form isn't looking good so will look at adjusting on Monday. My back was almost horizontal to the ground instead of being at about 45 degrees. :eek:

I don't think the weight is the issue, just the set up and posture etc.

AndrewNR · 17 May 2014 at 16:53

AndrewNR said:
Workout A

Squats
Bar x 10
117.5 x 5 x 3
117.5 x 4 x 2 (finished 5th rep after 30 second rest)

Bench Press
Bar x 10
100 x 5 x 4
100 x 4 x 1 (finished 5th rep after 30 second rest)

Row (Pendley)
Bar x 10
72.5 x 5 x 5

Video'd sets 1, 2 and 3 of squats, sets 2, 3 and 4 of bench press and 1, 2 and 3 of Row. Have accidentally deleted one of the squat videos. Will upload once:
I have a YouTube account
Work out how to obscure my bro face
How to upload to YouTube
How to embed here

My garage was like a sauna. :mad:

Workout A

Squats
Bar x 10
120 x 5 x 3
120 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Bench Press
Bar x 10
100 x 5 x 4
100 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)

Row (Pendley)
Bar x 10
75 x 5 x 5

AndrewNR · 19 May 2014 at 18:05

mrthingyx said:
Interesting how you preload your hips when you squat - I have noticed it is something people with longer femurs occasionally do...

You could do with a touch more depth on your squats but otherwise nice and clean.

Cheers for the feedback. At about 6'4" I just find it a bit easier to get better form if I preload my hips/stick my backside out/bend my knees a bit.

Going to do deadlifts later and get the form right.

AndrewNR · 19 May 2014 at 22:12

AndrewNR said:
Today was B:

Squats
Bar x 10
117.5 x 5 x 5

Overhead Press
Bar x 10
57.5 x 5 x 2
57.5 x 3 x 1 (finished 4th and 5th rep after 1 minute rest)
My shoulders were aching before I started so left it at that.

Deadlift
Bar x 10
157.5 x 5 x 1

Having watched myself perform this (and dropping to 100) my form isn't looking good so will look at adjusting on Monday. My back was almost horizontal to the ground instead of being at about 45 degrees.
I don't think the weight is the issue, just the set up and posture etc.

Today was B:

Squats
Bar x 10
120 x 5 x 4
120 x 4 x 1 (finished 5th rep after 30 second rest)

Overhead Press
Bar x 10
57.5 x 5 x 4
57.5 x 4 x 1 (finished 5th rep after 30 second rest)

Deadlift
Bar x 10
60 x 5 x 3
Just worked on form a bit

AndrewNR · 21 May 2014 at 22:07

AndrewNR said:
My garage was like a sauna.

Workout A

Squats
Bar x 10
120 x 5 x 3
120 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Bench Press
Bar x 10
100 x 5 x 5

Row (Pendley)
Bar x 10
75 x 5 x 5

Workout A

Squats
Bar x 10
120 x 5 x 5

Bench Press
Bar x 10
100 x 5 x 5
60 x 10 x 1
Will up the weight

Row (Pendley)
Bar x 10
75 x 5 x 5

AndrewNR · 23 May 2014 at 18:23

mrthingyx said:
- Wider stance;
- Shoulders pinned back and down hard.

Thanks.

By wider stance I assume my hands and not my feet?

What do you mean by down hard?

AndrewNR · 26 May 2014 at 11:24

AndrewNR said:
Today was B:

Squats
Bar x 10
120 x 5 x 4
120 x 4 x 1 (finished 5th rep after 30 second rest)

Overhead Press
Bar x 10
57.5 x 5 x 4
57.5 x 4 x 1 (finished 5th rep after 30 second rest)

Deadlift
Bar x 10
60 x 5 x 3
Just worked on form a bit

Saturday was B:

Squats
Bar x 10
122.5 x 5 x 3
122.5 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Overhead Press
Bar x 10
57.5 x 5 x 5
Finally manage 5 x 5 - will increase weight

Deadlift
Bar x 10
60 x 5 x 2
Just worked on form a bit

AndrewNR · 26 May 2014 at 21:26

AndrewNR said:
Workout A

Wasn't in the mood for full weight so did "bodybuilding" sets/reps
Bar x 10
60 x 10
80 x 10
90 x 10
100 x 5
Much pump, much sweat. Much wow.

Bench Press
Bar x 10
100 x 5 x 5
60 x 10 x 1
Will up the weight

Row (Pendley)
Bar x 10
75 x 5 x 5

Workout A

Squats
Bar x 10
120 x 5 x 3
120 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Bench Press
Bar x 10
101 x 5 x 5

Row (Pendley)
Bar x 10
75 x 5 x 5

AndrewNR · 28 May 2014 at 21:34

AndrewNR said:
Saturday was B:

Squats
Bar x 10
122.5 x 5 x 3
122.5 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Overhead Press
Bar x 10
57.5 x 5 x 5
Finally manage 5 x 5 - will increase weight

Deadlift
Bar x 10
60 x 5 x 2
Just worked on form a bit

Today was B:

Squats
Bar x 10
122.5 x 5 x 3
122.5 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Overhead Press
Bar x 10
58.5 x 5 x 3
58.5 x 4 x 2 (finished 5th rep after 30 second rest - quite tough)

Deadlift
Bar x 10
60 x 5 x 5 (small rests - just working on form)
Think I'm happy with the form now.
I bend at the knees a bit more which pushes me into a more 'seated' position and brings my chest up and back in a better position, making it easier to keep it straight.

AndrewNR · 2 Jun 2014 at 15:41

AndrewNR said:
Workout A

Bench Press
Bar x 10
101 x 5 x 5 (Upped the weight by 1kg and felt conformable - had about a 10-15 sec rest on the last rep. Will increase by 0.75).

Row (Pendley)
Bar x 10
75 x 5 x 5
(Will up the weight to 77.5. Taking a wider stance seemed to help. Thanks Mrthingyx).

Squats
Wasn't in the mood for full weight so did "bodybuilding" sets/reps
Bar x 10
60 x 10
80 x 10
90 x 10
100 x 5
Much pump, much sweat. Much wow.

Saturday was A

Bench Press
Bar x 10
101.75 x 5 x 3
101.75 x 4 x 2 (finished 5th rep after a 30 second rest)

Row (Pendley)
Bar x 10
77.5 x 5 x 5

Squats
Bar x 10
122.5 x 5 x 3
122.5 x 4 x 2 (finished 5th rep after a 30 second rest)

AndrewNR · 2 Jun 2014 at 20:51

AndrewNR said:
Today was B:

Squats
Bar x 10
122.5 x 5 x 3
122.5 x 3 x 2 (finished 4th and 5th rep after 1 minute rest)

Overhead Press
Bar x 10
58.5 x 5 x 3
58.5 x 4 x 2 (finished 5th rep after 30 second rest - quite tough)

Deadlift
Bar x 10
60 x 5 x 5 (small rests - just working on form)
Think I'm happy with the form now.
I bend at the knees a bit more which pushes me into a more 'seated' position and brings my chest up and back in a better position, making it easier to keep it straight.

Today was B:

Overhead Press
Bar x 10
58.5 x 5 x 5
Felt easy-ish. Will up weight to 60.

Deadlift
Working on form again:
100 x 5 x 4
120 x 5 x 1
120 x 3 x 1

Video of the 6th set below. Pointers please. I assume I need to bring my chest up/hinge up more?

Squats
Bar x 10
80 x 10 x 1
90 x 10 x 1
100 x 5 x 1

AndrewNR · 13 Jun 2014 at 18:32

Had just over a week off after a 5-week block.

I'm going to change from a "powerlifting" (Stronglifts) routine to a "bodybuilding" (split muscle groups) routine for a while, as below (weights to be decided):

Legs/Shoulders (Saturday)
Squat
Barbell Hack Squat
Barbell Front Squat
Barbell Lunge
Military Press (seated)
Barbell Upright Row
Barbell Front Deltoid Raise

Chest/Triceps
Bench Press
Incline Bench Press
Decline Bench Press
Barbell Reverse Bench Press
Barbell Triceps Extension (kick-back)
Barbell Triceps Extension (seated)
Wrist Extension

Back/Biceps
Deadlift
Pendley Row
Barbell Shrug
Pull Ups
Barbell Biceps Curl
Barbell Biceps Curl Concentrated (seated)
Barbell Biceps Curl Prone
Barbell Wrist Curl

I'm only going to have access to a barbell/rack/weights hence the exercises following a common theme.

Going to try and lose some weight (go from about 16 stone 8 to about 15 stone 7) so hopefully this might be more effective than the "powerlifting" route.

AndrewNR · 14 Jun 2014 at 10:31

Just fancy a switch to a Hypertrophy routine rather than a strength one. I only have access to a power rack and barbell.

Wrist curls (seriously? What is this really going to add)?
Will drop the forearm work.

Shrugs (heavy deadlifts, please)?
Will look at more back exercises.
Four different types of bench (do flat bench, and get quality reps)?
How else can I work the chest with just a bench and barbell?
Upright rows (these are a recipe for shoulder ruin - avoid like the plague)?
Are they that bad? Not many alternative exercises for shoulders using a barbell.
Every type of squat going (back squats - or front squats, depending - and deficit Bulgarian split squats are all you will ever need)?
I agree. I will do back squats, lunge and...

What are you actually trying to achieve?
Dat physique.

AndrewNR · 14 Jun 2014 at 10:46

Legs/Shoulders (Saturday)
Squat
Bulgarian Split Squat
Barbell Lunge

Military Press (seated)
Barbell Upright Row
Barbell Front Deltoid Raise

Chest/Triceps
Bench Press
Incline Bench Press
Decline Bench Press

Barbell Reverse Bench Press
Barbell Triceps Extension (kick-back)
Barbell Triceps Extension (seated)

Back/Biceps
Deadlift
Bent Over Barbell Row
Barbell Shrug
Pull Ups

Barbell Biceps Curl
Barbell Biceps Curl Concentrated (seated)
Barbell Biceps Curl Prone

AndrewNR · 14 Jun 2014 at 13:47

mrthingyx said:
My point is there are a lot of exercises on that list that will detract from you getting either big or strong as efficiently as you could.

For shoulders, strict press, pushpress, and lateral raises using the plates themselves (slow negatives)...
Strict Press I'm doing (military press), pushpress I can't do due to my height and being in a garage. I think I might do lateral rises instead of upright row, depending on how awkward it is with plates.

For chest, flat bench is pretty much all you need, coupled with some weighted push-ups.
I won't be able to do weighted push ups because I have no-one to put the weights on my back - unless there is another way?
I think I might do a combination of SL/Hypertrophy pressing. Perhaps 5 x 5, then 3 x 10 on what I have left in me.

Back? Deadlifts. And rows/chins. And if you really want, paused good mornings (start VERY light).
Back will be deadlift, row and chins. I will give shrugs a go too and see how I get on.

Arms? Chins and curlz.
Aye, pretty much.

You can do a million different exercises if you want, but you won't notice a difference from doing a heavy primary exercise, followed by an equally miserable secondary isolation thing.
I aim to keep the basic compound lifts: squat, deadlift, bench and row

All 60 second rests.

Legs/Shoulders (Saturday)
Squat [90kg]
3 x 10
Straight-legged Deadlift [60kg]
3 x 10
Barbell Lunge [40kg]
1 x 10
2 x 3

Military Press (seated) [40kg]
3 x 10
Barbell Upright Row [40kg]
3 x 10
Barbell Front Deltoid Raise [20kg (bar only)]
1 x 10

Will swap Upright Row for Lateral Raises using plates.

Legs feel like they've had a good workout. I will increase the weight on squats, straight-legged deadlift and try to be not so knackered come the lunges.

Shoulders again feel like they've had a good workout. I will increase the weight on military press, substitute in lateral raises for upright row and hopefully have more in the tank for front deltoid raise.

AndrewNR · 16 Jun 2014 at 20:18

Didn't have much time so just did a quick blast.

Chest/Triceps
Bench Press [80kg]
Bar x 10
2 x 10
1 x 9
Incline Bench Press [60kg]
Bar x 10
2 x 10
1 x 8
Decline Bench Press [Bar]
2 x 10

Barbell Reverse Bench Press [n/a]
Barbell Triceps Extension (kick-back) [n/a]
Barbell Triceps Extension (seated) [n/a]