Little boy with big job to do (another quest for 1000lb club)

Warbie

Warbie

Warbie

Soldato
Joined
30 Sep 2003
Posts
6,189
I've got the big lifts bug and want in to the club. I want in bad!

Weight: 71kg
Bench:105kg
Squat: 135kg
Dead: 170kg

By my calculations that leaves 44kg or 97lbs to go, which seems like a lot seeing as the above lifts each nearly caused a hernia!

Currently I train every day and want to stick with that with more big lifts thrown in:

Monday
Deads with back/bisceps
Tuesday
Bench with tris
Wednesday
Squats and split squats
Thursday
Deads with back/bisceps
Friday
Bench with tris
Saturday
Squats and full leg workout
Sunday
Shoulders and tris

If this proves to much the second deads session on Thursday will be replaced with a normal back session. That might be the best plan regardless, will see how it goes.

So far:

07/03/16
Deads: 1*8 80kg, 1*5 120kg, 5*5 150kg, 2*8 120kg reversing grip
5*5 muscle ups

08/03/16
Bench: 1*12 60kg, 1*8 70kg, 5*5 85kg (very wobbly!)
Inclines press and fly to failure

At the moment my biggest issue bench. It's not something I've ever practised properly or tried to be progressive with, which Hopefully that means room for improvement once I get a technique down.
 
Good leg session today.

Squats: 1*12 60kg, 1*10 80kg, 1*8 100kg, 5*5 115kg (a bit messy towards the end), 1*12 80kg

Split squats (spread over both legs): 1*20 60kg, 1*16 80kg

Repped out hamstring curls to failure.
 
That'll be the twig legs :)

I'll try and get a vid up at some point. My main issue with squats is a messed up lower back (micro fracture and mashed disc) which gives up before my legs.
 
I skipped Thursday due to work, which is just as well as my body felt like it had been hit by truck! Will do some Deads after legs day on Saturday to make up for this a little.

Flat bench: 1*12 60KG, 1*8 80kg, 5*5 85kg, repped out with 60kg
Incline bench: 4*(1*10 16kg dumbbell flys, 1*8 26kg dumbbell press), repped out with press-ups
 
Leg day 2 today, which went fine, followed by the deads I missed on thursday, which was a mistake. My back is not happy at all and i'm walking about like a bean pole.

Squats: 1*12 60kg, 1*10 80kg, 1*8 100kg, 5*5 115kg (better than last time), 1*12 80kg
Repped out hamstring curls and leg extensions to failure.
Single leg kettle bell hip thrusts: 4*10 20kg (each leg)
Deads: 1*8 80kg, 1*5 120kg, 1*5 150kg, 1*3 150kg and screwed back!

Shoulders tomorrow which should be fine, but it's deads again on Monday which i'll play that by ear.
 
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Good session today

Military press: 1*12 30kg, 5*5 60kg (last few were a grind!)
Lateral raises: 4*(1*10 16kg, 1*10 8kg)
Rear dealts: 4*(1*12 12kg, 1*12 8kg)
Rotator Cuffs: Side ones (don't know the name) 4*20 10kg, (the up ones) 4*20 4kg
Shrugs: 4*repped out to failure, various weights

Had some time left over so hit some arms.

Weighted dips: 4*(1*8 30kg, 1*10 bodyweight)
Hammer curls: 4*(10*16kg, 10*8kg)
Tri pushdowns: 4*(10*30kg, 10*20KG)
Bi 21's: 4*21 20kg
Some forearm work
 
Yesterday's didn't go so well - back was still twingy from Saturday and didn't want to push it.

Deads: 1*12 60kg, 1*8 100kg, 1*8 120kg, 1*5 150kg, 1*1 170kg, 2*8 120kg
Lat pushdowns: 3*8 40kg, 1*8 25kg, 1*lots 15kg to failure
 
reiyushin said:
Never push a twingy back. Let it heal and you'll be 100% in no time :)

After it has healed make sure you keep up with things like hamstring flexibility :)
Click to expand...

Will do man, cheers :) I just get impatient!

Chest today went ok.

Chest: 1*10 60kg, 1*8 80kg, 4*5 85kg, 1*100, repped out 60kgs until it hurt
Pressups: to failure

I'm going to give bench a rest until next week now and smash out my old, dumbbell routine for some variety.
 
Pushed for time today.

Squat: 1*12 60kg, 1*8 80kg, 2*10 100kg, repped 80kg until I couldn't walk!
Split squats (spread over both legs): 1*20 60kg, 1*20 70kg
 
Wide grip pullups/Deads: 5*(1*10 bodyweight, 1*8 120kg)
Pulsing at the top wide grip pullups/Deads: 3*(1*20 bodyweight, 1*12 80kg)
These nearly killed me!

Bent over rows, both arms: 5*(1*10 24kg, 1*10 12kg)
 
I had enough of strength training so went for a full-on vanity chest session today :)

Flat bench dumbbells: 4*(1*8 34kg press, 1*8 16kg press, 1*10 8kg fly with 30sec hold mid set)

Decline bench bar: 1*12 60kg, 4*8 80kg

Incline bench dumbbells: 4*(1*10 16kg fly, 1*8 24kg press)
 
MoNkeE said:
I've only just figured out how you write down your workouts, that makes far more sense :D

Are you short for time when you train, or just enjoy a lot of supersets?
Click to expand...

Glad it makes sense to someone! Makes sense in my head :)

Monday to Friday i'm pushed for time - 40 mins during lunch break then quickly back to work. Trust me, it's not due to a love of supersets! It feels like cardio by the end and i'm sweating buckets. Saturday and Sunday usually get a couple of hours.

Legs went ok today.

Squats: 1*12 60kg, 1*10 80kg, 1*10 100kg, 5*5 115kg, 1*12 80kg
Split squats (spread over both legs): 1*20 60kg, 2*16 70kg
Hamstring curls: Repped out to failure

Had more in me but the gym shut!
 
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General arm day today. Felt good :D

Military press: 6*5 60kg (last set needed a spot)
Lateral raises: 4*(1*10 16kg, 1*10 8kg)
Weighted dips: 4*(1*8 30kg, 1*10 bodyweight)
Hammer curls: 4*(10*16kg, 10*8kg)
Tri pushdowns: 4*(10*30kg, 10*20KG)
Bi 21's: 4*21 20kg
 
Had a day off yesterday. My body was telling me something and that was to not go in the gym!

Back day today:

5*5 muscle ups
Wide grip pullups/Deads: 5*(1*10 bodyweight, 1*8 120kg) - this is becoming a staple
Inclined dumbbell rows: 4*(1*10 26kg, 1*10 12kg)
 
Mini leg session for mini legs!

Squats: 1*12 60kg, 1*10 80kg, 5*8 100kg - short breaks. Leg pump!
Split squats (spread over both legs): 3*20 70kg

Then out of time and back to work :/
 
Double session today as work will get in the way tomorrow.

Flat bench: 1*12 60kg, 1*8 80kg, 5*5 85kg, 1*12 60kg
Incline bench: 1*12 60kg, 5*5 70kg
Incline bench dumbells - flys followed by press: 5*(1*6 30kg, 1*10 14kg)
 
Bit of back and biceps today.

Weighted pullups into bodyweight: 4*(1*8 +20kg, 1*8 bodyweight)
Lat pushdowns / biscep curls: 4*(1*8 40kg, 1*12 30kg)
Incline rows dumbell rows: 4*(1*10 30kg, 1*10 10kg)
Dumbell curls into reverse grip bar curls: 4*(1*20 12kg, 1*10 20kg)
Hammer curls into rows: 4*(1*10 10kg, 1*10 50kg)
Forearm work to failure
 
Saturday means big leg day.

Squats: 1*10 60kg (pause), 1*8 80kg (pause), 4*5 115kg, 1*5 117.5kg (testing the weight. Felt OK, might be time to up my 5*5)
Sumo deads: 1*8 60kg, 1*8 100kg, 1*8 120kg, 1*5 140kg, 2*2 160kg, 2*8 120kg reverse grip
Leg press: 1*16 80kg, 1*16 100kg, 1*10 140kg, 3*10 160kg
Good mornings: 4*10 60kg
Extensions, hamstring curls and calf raises - various reps and weights, all to failure and back again!
 
Shoulder day became a bit of everything day yesterday:

Military press: 3*5 60kg, 2*5 62.5 (needed a spot), 1*5 60kg (needed a spot).
Lateral raises: 4*(1*10 18kg, 1*10 8kg). Gone up in weight - happy with this!
Weighted close grip push ups: 5*5 +30kg
Skull crushers: 4*10 30kg. Haven't done these in years! - felt good, don't know why I stopped.
Inclined, high rows for traps: 5*5 60kg
Muscle ups: 3*5 - couldn't finish last two sets
Pullups: 3*20
 
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