Stiv's Log of lifting

Friday squats - Was out all day and didn't get to start training until around 8pm, exhausted! Was sitting at 67.5kg again, 2.5kg weight loss in 10 days. :)

Loads of bar and stretching

52.5x5
67.5x5
80x3
100x5
105x5
115x8 Was a real grind and didn't have the will to grind out more

Smelling salts and 120x3 slow as punishment

Box Squats

60x8
70x6
80x6
90x5
80x6

Glute bridges - A lot harder than you think!

bar x 8
40x8
40x8
50x8
50x8

Bulgarian Split Squats (each leg)

+20kg x8
+20kg x8
+20kg x8
+20kg x8

Ab rollouts

x12
x12
x12
x12

Hanging raises

x10
x10

Right knee was a little sore after doing the split squats but overall not a bad session.
 
Shoulders tonight 5/3/1 week 2 starting with OHP


3+ set 5x62.5kg +5 push press - Would have been 6 but It came down and rested on my head then pressed it XD

Log press - 1 Clean

40x8 strict
50x5 strict
60x3
70x1
80x1

Log clean to chest no press

85x5
90x3
95x1
100kgx1 PB :D Hope to be able to get this over head by September.

DB seated shoulder press

17.5 x8
22.5 x8
22.5 x8
25 x7 -Spotter touched me on last rep -.- Still an improvement from last week.

Tricep push downs with rope.

35 x8
35 x8
35 x8
35 x8

Front raises with bar

15 x5
25 x5
25 x5
25 x5

Tricep pushdowns straight bar

20x 8
25x 8
30x 8
25x 8

Side raises DB's

6ea x6
10 x6
10 x6
10 x6

Single tricep pull downs.

15 x8
15 x8
15 x8
15 x8

Side bends with pully

50 x10
50 x10
50 x10

10 Mins of some HiiT I was spent after 3 long sprints :( Been a while since I've done any cardio.

Also found some good music to listen to while at the gym.

http://www.youtube.com/watch?v=Xku0zPWZn8o Sounds great on the dock :D
 
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Thought I would start this up again to help me track my progress. I've just started going to a new gym with better equipment/weights so many full size 20 plates it's heaven!

Tonight was bench, went ok considering I felt exhausted from work :(

Stretching/lacrosse ball

Flat BB

Bar x lots
60x10
80x5
100x3
115x1
125xf

Paused reps

100x5
100x4
100x3
100x3
100x3+1 (spot)

Boo 115 came up ok as well, there is always next week!

Incline BB

60x10 ss with last set of flat
70x8
70x10 10s x4+2 10s x2+1

Pec squeeze thingy

Don't know weight

halfrack x12
full x8
full x5

First time doing that machine, pretty easy but felt good!

Biceps Ez curl bar

32.5 x8
42.5 x8
52.5 x1+4 Was a bit ambitious!

Buddies 32.5 6x5x4x3x3x2x1

Short rests getting shorter pump was so intense I had to sit for 20min before riding home lol

Legs tomorrow morning but there is so many people wanting to train at the same time :(
 
I am but I'm focusing on getting strong and putting on some weight at the moment. As it comes closer to Christmas training will change a bit and the cut will commence :D Bear in mind I still want to do power lifting as well. :)
 
The federation I lifted in last year didn't mention anything about drug testing was planning on lifting in that maybe this year. I'm pretty sure there must be other non drug tested PL feds in the uk, I don't mind if I have to travel.

That would be the most efficient way to just adding size but for the moment I am concentrating on volume training up to 5 reps with my compound lift then using my assistance to burn myself out working in a higher rep range. Making noticeable gains so I'm sticking with it for now plus I just loving lifting heavy <3

2 days on 1 day off unless I'm too knackered from work, jeeze the pumps I've been getting while doing certain things is insane which can become annoying! :(
 
Legs this morning and slept in, only been awake for hour. Hate training at that time :(

Squats- my left ass cheek was really tight :rolleyes:

Bar

Stretching/lacrosse ball

10x60
10x60
5x100
3x130 - Belt up now

3x150
3x150
3x150 - Video last rep spotter touched me a little
5x150 Wraps on now
3x150
3x150
5x150

http://youtu.be/eN4-B_WXRLs

Every set was very hard also feeling spaced out and sweating like hell. after watching video I think I need to sit back more, dropping body forward and losing a bit of tension on mid back. Also still got a little buttwink at the bottom, though I got rid of it as I get no pump/fatigue in lower back anymore.

Leg press

Tried to do single leg but left cheek said no :/

100x15
200x15
200xf 15-20 reps

Ran out of time as pose down was starting, getting some posing advice and having a look under good lighting. Making some gains legs were looking a lot better. My bf% has dropped a little in the past few weeks and weight is increasing again so I've to continue with what I'm doing.
 
The weight was quite a shock from last time doing 140x3x7 no wraps so I wrapped up instead of dropping the weight. I'll drop the weight next week and try focusing on pointing my toes more towards north, noticed when I practice squatting with no bar I point my toes more north :-/
 
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