Beast MoDe Enabled

MoDe

MoDe

MoDe

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Joined
2 Feb 2012
Posts
826
Location
Newcastle UK
In an attempt to track my progress and spur me on. I am going to keep track of my StrongLifts.

So as some of you may have seen over at Gym Rats, I have started playing basketball again this season and I am looking to to build some strength and hopefully increase my vertical jump.

Tonight will be a case of re-finding my starting weights.

Numbers incoming :)
 
Bench 35 x 5 x 5
Barbell Row 40 x 5 x 5
Squat 30 x 5 x 5

Legs felt shot from my game yesterday. I think I could ramp up the squat, but going to go in steady.
 
Some moron was doing a full ******* body workout in the squat rack, doing squats then doing various other things between sets. Hence why I didn't squat first. In an ideal world I would squat first, as I am still finding my starting weight I don't think it matters too much.

Had training last night, gonna try and get in tonight.
 
Found my old stronglifts spreadsheet, forgot it tells you suggested start weights when you enter your weight + height etc. So a rejig of the numbers and decided to start from scratch.

Squat
Bar 1 x 10
35 1 x 10
40 5 x 5

Bench ( Do I include the bar on these weights? I have no idea what it weigh's )
30 1 x 5
35 x 5 x 5

Barbell Row
40 5 x 5

Cables - Overhead Tri-cep extensions with rope
25kg 2 x 12

Cables - Rope Curls for the Girls
25kg 2 x 12

Cables - One arm tricep pull downs
10kg(ish) 2 x 12 (each arm)

Finished with some light rotator cuff mobility.

Mother and Sister pointed out they could see my gut through my shirt...need basketball to kick back off for my cardio fix, too many chocolates over xmas.
 
Squats
60 1 x 5
62.5 5 x 5

Felt alright. Getting nice and low.

Overhead press
20 1 x 15
30 5 x 5

Found these relatively easy.

Deadlifts
45 1 x 5

Cables - Front raises (each arm)
17 2 x 6

Think I will go back to dumbbells a for these.

Cables - Face pulls
35 2 x 12

Lat pull downs
40(ish) 2 x 12
 
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Squats
Bar 1 x 10
60 1 x 5
65 5 x 5

Incline Bench Press
45 5 x 5

Barbell Row
45 5 x 5

Dips
BW - 9 1 x 8
BW - 9 1 x 6

Used to be able to rattle off BW 3 x 8 easy on these, hopefully get back to that soon.

Preacher Curl Machine
36kg 2 x 12
 
Just a quick one last night had to pick wor lass up from work.

Squat
Bar 1 x 10
60 1 x 7
67.5 5 x 5

Overhead Press
25 1 x 10
30 1 x 7
32.5 5 x 5

Deadlift (Decided to jump up the weight to 60kg)
60 1 x 5

I really wan't to get some video's to check my forms alright, especially on squats, but feel like a helmet recording myself in a busy gym.
 
Squats
Bar 1 x 10
60 1 x 7
70 5 x 5

Bench Press
47.5 5 x 5

Barbell Row
47.5 5 x 5

Dips
BW -9kg 3 x 8
 
Squats
Bar 1 x 10
60 1 x 5
72.5 5 x 5

Overhead Press
35 8 x 5

Decided to do a couple more sets while I waited for the deadlift bar, I don't warrant using the squat rack for these overhead presses while they are this low.

Deadlift
60 1 x 5
65 1 x 5

Finished with some bits and bobs.

Ab Stuff - 2 Rounds
Exercise Ball Crunches x 20
Ankle Taps x 20
Lying Knee Raises x 20
Russian Twist with 16KG Kettlebell x 16
Plank x Till Failure

Ez Curls
35 3 x 12

Tricep Pushdowns
Single Arm 2 x 12
Pushdowns 3 x 12
 
Not sure why I bothered tbh I am under no illusion that ab work will get me anywhere as I know my BF% is too high. I guess old habbits die hard. Will knock it on the head, I'm gonna need all the energy I have for my stronglifts soon enough.

At this stage in the program I often feel that I haven't done quite enough, and feel the need to do some additional work. From what I have read, adding chins and dips at the end of the lifts seems to be most popular, what would you say is 'best practice' in this case?

I would need to use the assisted pull up machine, always struggled with these.
 
Quick one, playing taxi again.

Squats
Bar 1 x 10
60 1 x 5
75 5 x 5

Bench Press
50 5 x 5

Barbell Row
50 5 x 5

Wen't shoes off on the squats, plenty more traction. *Generic whinge, people pinching the squat rack bar to do something stupid like bicep curls! Got to be kidding me*
 
Back in the gym yesterday.

Squat
Bar 1 x 10
60 1 x 7
70 1 x 5
77.5 5 x 5

Overhead Press
35 1 x 10
40 5 x 5

Deadlift
60 1 x 5
80 1 x 5 - My Maths is awful, this was only meant to be 75 I think, just decided to go for it! Don't know if it was just sweaty hands but I could feel my grip slipping already, will have to invest in some liquid chalk or wraps for when these get heavier. Any recommendations?

Lat pull downs
70 3 x 10

Tricep Pushdowns
40(ish) 3 x 12

Brocep Preacher Curls
40(ish) 3 x 10

Really enjoy a Sunday morning of lifts.
 
First time back in the gym last night since Sunday! Hips felt tight on my first few warm up sets, they loosened up nicely though.

Squats
Bar 1 x 10
60 1 x 7
70 1 x 5
80 5 x 5

Incline Bench Press (Flats being used)
Bar 1 x 10
45 5 x 5

(I was shocked how heavy this felt. Must do more chest work)

Decided to hoy in some Deads since I'd missed a few days

Deadlifts
60 1 x 5
80 1 x 5
82.5 1 x 5

Barbell Row
45 5 x 5 (Paused & squeezed)

Tricep Pushdowns
36 3 x 12

My match on Monday played havok with my knee cartilage, I think it's a combination of the hard flooring and a lot of running/jumping. Thought I was best letting that settle before getting back to squating.
 
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Man Flu has began to go, so back in the gym last night. Decided to do some chest and tri's. Think I'm gonna go back to my old split for awhile.

Flat Bench Press 8 to 10 x 4 - 45kg
Seated Drips (SS with Above) 10 x 4 - BW
Incline Dumbell 8 to 10 x 3 - 18kg
Dumbell Flies 10 to 12 x 3 - 10kg
Skull Crushers 10 to 12 x 4 - 25kg
Chest Press Machine DS/Failure x 3 (Last ditch effort for pump)

I attempted some proper dips after the skull crushers, noped on my 3rd rep. Felt pretty embarrassed.

Then almost got stuck in the bath, couldn't lift myself out. 10/10 would skull crush again.
 
Monday: Chest & Triceps

Bench Press - 45kg x 4 x 10
Bench Dips (SS with Above) - BW x 4 x 10
Incline Dumbell Press - 16kg 4 x 10 (No 18's Avail)
Skull Crushers - 25kg x 4 x 10
Chest Press - 3 x 10 Drop set from 45kg - 18kg for the pump.

Attempted some side to side pushups at the end. Not good after the drop set. Managed to churn out 8 on each side.
 
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Wednesday: Legs

Squats - Bar x 1 x 10 / 60kg x 1 x 10 / 70kg x 4 x 10
Deads - 60kg x 1 x 10 / 100kg x 1 x 5
Halfstring Curl Machine - 40kg~ x 4 x 10
Calf Raise Machine - 50kg x 5 x 10
Lunges(Each leg) - 20kg plate each hand x 6 x 2 (Superset with a follow up of BW lunges x 6 x 2)

Tried the 4 seconds down and 4 second pause on the Squats, makes it a lot more difficult to get back up!
 
Thursday: Back & Broceps

WG Lat Pull Downs - 4 x 10 x 52kg
CG Lat Bull Downs - 3 x 10 x 45kg
Barbell Rows - 4 x 10 x 40kg
Rear Delt DB Flies - 4 x 10 x 10kg
EZ Bar (21s) - 3 x 21's 25kg
Rope Cable Curls - 3 x 12 x 20kg

Calf doms are real 2 days on.
 
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