KiNgPiN83's progress thread...

Man Flu session II...

Thought I was starting to feel better yesterday but obviously not...

Squats: 3x5 @ 95kg - After the first set it became apparent that a slight discomfort in my right hip from the last session is actually some sort of niggle that I need to address... So bailed out on set 3 to not cause any further damage! Will roll the bejesus out of this later.
Bench: 2x5 @ 65kg, 3x5 @ 60kg - Not sure what's happened to my bench. It appears to be going backwards!? I'm putting it down to feeling rough, however if I fail again i'll have to drop back and work my way back up. (Probably a good thing in the grand scheme of things..)
BBR: 5x5 @ 57.5kg - These seemed to go alright but me and my training buddy will be working on our back and shoulders seperatley tomorrow and hopefully really hit them. I think my back strength or lack there of is letting my bench down. Or at least contributing to it...

So all in all a bit pants but at least I went! :D :)
 
Mondays session: (I forgot this one...)

So, I slammed my cup of coffee and 2 caffeine tablets and sat at my house waiting for my training buddy to pick me up. Queue on call phone ringing and a problem at work. FML.. So I sack the gym off and go to work. (On a caffeine high. LOLZ)

So later that evening I hit the gym on my own. Its no where near as fun and I end up doing the following:

Squats: 3x10 @ 80kg
OHP: 3x8 @ 40kg
Deadlifts: 3x10 @ 80kg

Basically I just thought I'd mix it up a bit and use it to work on my form while I was on my own. It felt like a good session but I'm looking forward to going back to the heavier stuff on Friday. :)
 
Todays session:

Squats: 5x5 @ 97.5kg - These were really tough but my hip seemed fine. I'll probably roll it a bit to make sure i'm good for Friday's attempt at 100kg. :) Triple figures for the first time ever!!! Can't wait! :D
Bench: 5x5 @ 60kg - These were horrendous. Despite getting up to 65kg in recent weeks, I was struggling this morning. Sets 4 and 5 needed assistance from my gym buddy. I'm tempted to just drop back to say 50kg and take another run up at it. Could it be the now heavier squats taking their toll on me?? Who knows.. But I think a de-load will help. :)
BBR: 5x5 @ 60kg - The last set was tough but these are still going ok.

Decent session other than the bench, but onwards and upwards.
 
So today I finally got back in the gym after tweeking ze shoulder. We did as follows...

Squats: 5x5 @ 97.5 - We thought we may as well pick up where we left off last time. These were tough but I ground them out. Looking forward to hitting the big 100kg this week! :)
Clean and Jerk: 5x5 @ 40kg We decided to mix it up a bit as our OHP had been stagnating for the last couple of months. So we decided to do some clean and jerks, 5x5 instead. Did a few practice/warmup sets with just the bar and then 30kg and then the working sets above. These were good fun! :)
Deadlift: 2x5 @ 120kg - We knocked this back down to work on form as my form was pretty terrible at 130kg. These two seemed to go quite well but I forgot my liquid chalk which made it a bit of a nightmare grip wise...

Good session back and looking forward to some leg DOMS tomorrow. :)
 
Good session today and had zero pain in the shoulder! Finally hit triple figures on the squat too! :)

Squats: 5x5 @ 100kg - Finally hit triple figures. A few were a bit of a grind but we will be doing the same again tomorrow. So i'll be able to work on the form then.
Bench: 5x5 @ 62.5kg - Considering how rubbish my bench has been recently I was really impressed with these. Didn't need any assistance at any point and hit all 5x5. Really pleased with that. Hopefully it can continue?!
BOR: 2x5 @62.5kg 3x5 @50kg - The first two sets just felt too heavy so I dropped the weight to concentrate on form again. The last 3 sets were much better and felt less like I was compensating with other muscles to get the weight up. We are going to drop back to 50 to concentrate on form and then work our way back up again.

Dips: 5x5 @ bodyweight. We've been doing 3 sets of 8 or 10 since we began but I made the decision to start doing 5x5 in the hope that we can start adding weight to the dips as the sets of 8 and 10 weren't really going anywhere?! As we both did the 5x5 quite easily this morning we will start adding weight for the next session. Can't wait! :)

So all in all a pretty enjoyable session. Session 29 no less! Almost 3 months on Stronglifts now.
 
mrthingyx said:
Nice to see the squat climbing! Shifting 2.5tons in a session is good work! :D
Click to expand...

Funnily enough I said that to my mate this morning. It was something along the lines of, "Did you know we will be moving the equivalent of 2500kg's today during our squats?!" And was met with something along the lines of, "Oh right, great..." and I think he was secretly thinking, this idiot has been at the coffee again... Lol!
 
For some reason we decided to go again this morning?! Anyway...

Squats: 3x5 @ 100kg - These were awful. Really really tough.. I don't think I was ready for them to be honest so soon after doing them yesterday. I stopped at 3 sets as I could feel a pain in my right hip.
Clean and Jerk: 5x5 @ 50kg - These were great fun. I really enjoyed them and nailed all of them. :) Definitely more fun than OHP but we will swap back to OHP in a few weeks to see if these have helped.
Deadlifts: 2x5 @ 120kg - These were alright. Second set was tough but they went up. My hands felt destroyed afterwards though. We are sticking at 120kg for a few weeks to work on form.

All in all a pretty good session bar the squats. :)
 
Every(Other) day(Session) is bench day...

Squats: 5x5 @ 102.5kg - These were ok. But by the last set the front of my right hip was hurting. Think it needs some abuse/rollering and it will be fine...
Bench: 5x5 @ 65kg - My nemesis it seems.. These were ok for two sets and then awful. Couldn't get my setup right and kept hitting the catchers and putting myself off on the last 3 sets. Will stick at 65kg for my next session...
BOR: 5x5 @ 52.5kg - These were alright. Felt good and the form was ok...

Dips: 5x5 @ BW - These were pretty straightforward and felt fine. I purchased a dipping belt the other day and i'm looking forward to trying that out next week. Should be cool to see what some extra weight does for me. :)
 
I still need to get videos though... I'm not usually with it in the mornings and forget! Haha! The funniest bit is when you have a tired bloke at either end of the bar trying to do weight lifters maths at 6 in the morning! It takes a few attempts to workout what you actually want to put on the bar! Lol!

I'm really excited about the dipping belt though. (As sad as that may sound?! :D) Can't wait to get humbled and feel some extra burn!
 
Bit of a pants session this morning but to be honest I wasn't expecting to go so I may not have been up for it... Anyway, this morning:

Squats: 1x5, 2x3 @ 105kg - These were horrendous and I only managed 1 set and then 2 sets of 3. My right hip seems to be complaining and it appears I need to try and fix it. I've tried rollering it but it doesn't always seem that effective. I think I need some sort of tough ball to smash myself up with? I'll have a look online this evening...
Clean and Press: 5x5 @ 52.5kg - These were still pretty good and i'm looking forward to trying 55kg on the next session. :)
Deadlifts: 2x5 @ 110kg - We dropped these to concentrate on form as the heavier squats are taking their toll I think.

We probably need to start looking at a routine that separates the big compound stuff out to their own separate days. However we have 4 more Stronglifts sessions left before we've done 3 months worth so we'll decide at that point...

Dipping belt hasn't arrived yet either... :(
 
I forgot to put in Mondays session...

Not particularly exciting though:

Squats: 2x5 @ 105kg - Again these were horrible and my hip is still hurting. Going to work on fixing it and take a week or so off and see how it feels after that.
Bench Press: 5x5 @ 65kg - These went ok despite us having to use a different bench than normal that felt way too high.
BOR: 5x5 @ 55kg - These went well too. Form tailed off a bit in the last set though. May stick to this weight next time.

Todays session:

No squats today as i'm giving my hip a rest. Just a bit of stretching and mobility stuff...
Clean and press: 5x5 @ 55kg - These are still flying up pretty well. Not sure i'm ready for Grace but maybe in a month or so i'll give it a go... :) Don't expect anything amazing though! Haha!
Deadlifts: 2x5 @ 125kg - These were tough but felt pretty good. Form felt ok but i'll probably stick at 125kg for the next session.
Pull ups: 3x10 @ some assisted weight setting?!

So all in all, notbad.gif. :)
 
Will do. Just need to buy one from somewhere. Its annoying because it only hurts when I squat and never at any time. Because of this I think i'm fine and then forget to work on it. :-/ Then I turn up at the gym, squat and then realise...

Just to mix it up a bit I started kickboxing last night?! (First time I've ever tried that kind of stuff..) I'm going to go once a week around the gym stuff and keep up my mountain biking on the weekends. It was really fun but I appear to have discovered muscles that I never knew existed! Haha! My shoulders are on fire right now...
 
So, I've been lifting but not updating... Its time to change that!

Well, me and my gym buddy finally hit 36 sessions of Stronglifts and have decided that it is time to mix it up a bit. I think it is something we may go back to one day but we've decided to try some 5-3-1 to mix things up a bit and keep things interesting. Stronglifts was really good though and I can't recommend it enough to noobs just starting out.

I also managed to do my 1rm's last week and they are as follows:

KiNgPiN83 --------- 75 / 117.5 / 150 ------------ [80] ------- 342.5

I must admit, I surprised myself with some of those but i'm very pleased none the less. So what are we up to now? Well, we are going to do 4 sessions a week hitting: Chest/Back/Shoulders/Legs

Chest Day:
Bench - 5/3/1
Weighted dips - 3x8
Incline Bench - 3x8
Flys - 3x8

Back Day:
Deadlifts - 5/3/1
Wide Grip pullups - 3x? (Bodyweight, not sure how many reps.. Wont be impressive to begin with though.. Haha!)
Dumbell Rows - 3x8
TBC

Shoulder Day:
OHP - 5/3/1
DB Lateral Raises - 3x8
Front raises (oly plate) - 3x8

Leg Day:
Squats - 5/3/1
Leg Press - 3x8
Leg Extension - 3x8
Calf Raises - 3x8

Wednesday will mark a full week for us and I am already suffering amazing DOM's. Started with destroyed shoulders, then destroyed legs and the shoulders started easing off. This morning legs still felt destroyed and I smashed my chest and tri's. So tomorrow will probably be destroyed chest and hopefully my legs will ease off?! Its very different DOMS to the Stronglifts DOM's. Much more focused! Haha! Still, onwards and upwards! 400 club here I come!!! :)

I've just remembered I've got boxing/kickboxing tonight so that will be some more DOM's with muscles I never knew existed... :D
 
All that pump work and no biceps? :(

I'd do shoulder day as follows:

OHP supersetted with Klokov press (5*5 for each)
Lateral raises with rear cable raises/rear dumbbell flies (3*8 for each)
Narrow grip pull-ups with hammer curls (5*5 for each)
21s with 30secs rest between sea.

Now, bear in mind I am certainly not a bodybuilder (so take my advice with a pinch of salt in this regard), but this would cause me some amusing pain if I were to try out the mass game again.

Either this, or "The Steedie Shoulder Special" which is enough to make me cry just looking at it...
 
Good call! I seem to have completely overlooked broceps!? I guess I'm just the other extreme to the bicep monkeys and rather than give them their own day I have ruled them out completely!? Haha! I do love a hammer curl though... I'll see if I can worm those in on shoulder day. ;)
 
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