Time to do it right(ish)
- Thread starter Jon33
- Start date
Legs day... crap, I'll sleep well tonight!
Low bar squat
Bar x 10 x 1
40 x 5
60 x 2
75 x 5
75 x 5
75 x 5
75 x 5
75 x 4
Same as usual first set gets me thinking “crap, no chance” but then the second and third aren’t too bad so I thought I’d go for 5x5 – nearly there, last set was only 4!
Single leg dead lift
10 x 15/15 x 3
Weakness seems to be my right leg balance wise, no problems when on the left but as soon as I go right I’m all over the place – any suggestions?
Front Squats
Bar x 10
40 x 8 x 3
Hard work, ruined after the first squats
Low bar squat
Bar x 10 x 1
40 x 5
60 x 2
75 x 5
75 x 5
75 x 5
75 x 5
75 x 4
Same as usual first set gets me thinking “crap, no chance” but then the second and third aren’t too bad so I thought I’d go for 5x5 – nearly there, last set was only 4!
Single leg dead lift
10 x 15/15 x 3
Weakness seems to be my right leg balance wise, no problems when on the left but as soon as I go right I’m all over the place – any suggestions?
Front Squats
Bar x 10
40 x 8 x 3
Hard work, ruined after the first squats
23/06/13
Chin ups
BW x 6 x 5
Got to 6 x 5, time to go for 7 x 5 next time!
Deadlift
Bar x 15
60 x 5
80 x 2
90 x 2
100 x 5
100 x 5 (6 really because the bloody bar fell off the weights it was resting on!)
100 x 5
First lift at 100kg!
Form felt better with the bar a bit higher (video in form thread – actually think my form improved by the time I got to 100kg but didn’t get a video; wasn’t feeling it as much in the lower back). Think I’ll get a couple of pieces of wood and pile them up to make a 2inch platform to sit under the rubber mats as resting it on 5kg plates wasn’t ideal.
BOR
Bar x 20
40 x 12
40 x 12
45 x 8
Lat pull down superset with abs pull down
35 x 12 (15 for abs)
35 x 12 (15 for abs)
40 x 6 (dropped down to 30kg for abs, lost grip at 15 reps)
Barbell curls superset with leg raises
Bar x 15
Bar x 15
30 x 7
Chin ups
BW x 6 x 5
Got to 6 x 5, time to go for 7 x 5 next time!
Deadlift
Bar x 15
60 x 5
80 x 2
90 x 2
100 x 5
100 x 5 (6 really because the bloody bar fell off the weights it was resting on!)
100 x 5
First lift at 100kg!
Form felt better with the bar a bit higher (video in form thread – actually think my form improved by the time I got to 100kg but didn’t get a video; wasn’t feeling it as much in the lower back). Think I’ll get a couple of pieces of wood and pile them up to make a 2inch platform to sit under the rubber mats as resting it on 5kg plates wasn’t ideal.
BOR
Bar x 20
40 x 12
40 x 12
45 x 8
Lat pull down superset with abs pull down
35 x 12 (15 for abs)
35 x 12 (15 for abs)
40 x 6 (dropped down to 30kg for abs, lost grip at 15 reps)
Barbell curls superset with leg raises
Bar x 15
Bar x 15
30 x 7
(24/06/13)
Dips
BW x 7 x 3
Bench Press
Bar x 20
50 x 5
62.5 (or so I thought) x 3 – wrong weights on; 65kg, whoops!
62.5 x 4 (failed on 5th)
62.5 x 3 (failed on 4th)
62.5 x 2 (meh)
Well and truly mucked that up! Not very happy. Going for 62.5 x 5 x 3 next time and I think I’ll do the dips after the bench press now the numbers for those are getting higher.
CGBP
35 x 15
35 x 12
45 x 7
Incline dumbbell press (one arm at a time)
15 x 10 x 3
Tricep extension
Bar x 12
Bar x 12
30 x 7
30 x 5
Dips
BW x 7 x 3
Bench Press
Bar x 20
50 x 5
62.5 (or so I thought) x 3 – wrong weights on; 65kg, whoops!
62.5 x 4 (failed on 5th)
62.5 x 3 (failed on 4th)
62.5 x 2 (meh)
Well and truly mucked that up! Not very happy. Going for 62.5 x 5 x 3 next time and I think I’ll do the dips after the bench press now the numbers for those are getting higher.
CGBP
35 x 15
35 x 12
45 x 7
Incline dumbbell press (one arm at a time)
15 x 10 x 3
Tricep extension
Bar x 12
Bar x 12
30 x 7
30 x 5
Couple of updates here...
26/06/13
Low bar squat
Bar x 15
50 x 5
70 x 2
80 x 5
80 x 5
80 x 5
85 x 2
Front squat
Bar x 15
40 x 8
50 x 6
60 x 3
50 x 7
40 x 8
They’re definitely hitting my legs, tried to run up the stairs to put some shorts on = fail.
Single leg dead lift
10 x 15/15 x 3
Stopped halfway through the last set, started feeling it in the lower back.
Barbell curls
Bar x 15
Bar x 15
30 x 8
26/06/13
Low bar squat
Bar x 15
50 x 5
70 x 2
80 x 5
80 x 5
80 x 5
85 x 2
Front squat
Bar x 15
40 x 8
50 x 6
60 x 3
50 x 7
40 x 8
They’re definitely hitting my legs, tried to run up the stairs to put some shorts on = fail.
Single leg dead lift
10 x 15/15 x 3
Stopped halfway through the last set, started feeling it in the lower back.
Barbell curls
Bar x 15
Bar x 15
30 x 8
27/06/13
Barbell Cuban press
Light bar x 10
Light bar + 5kg x 10 (not sure how much the bar weighs)
Light bar + 5kg x 10
OHP
Bar x 10
30 x 5
40 x 2
45 x 5
45 x 5
45 x 5
45 x 4 (had to push for the 4th)
30 x 12
Shrugs
20 plate in each hand x 15 x 2
60 x 10
BB front raise
Bar x 12 x 2
25 x
Lateral Raise
5 x 12
5 x 12
5 x 8 followed by negatives on the cable
Barbell Cuban press
Light bar x 10
Light bar + 5kg x 10 (not sure how much the bar weighs)
Light bar + 5kg x 10
OHP
Bar x 10
30 x 5
40 x 2
45 x 5
45 x 5
45 x 5
45 x 4 (had to push for the 4th)
30 x 12
Shrugs
20 plate in each hand x 15 x 2
60 x 10
BB front raise
Bar x 12 x 2
25 x
Lateral Raise
5 x 12
5 x 12
5 x 8 followed by negatives on the cable
01/07/13
Chin ups
BW x 7 x 5 (only managed 5 on the last set)
May give pull-ups a try next time but I’ve not had much luck with them in the past!
Deadlift
Bar x 15
60 x 5
80 x 2
90 x 2
100 x 2
105 x 5
105 x 5
105 x 5
Had to switch grips from double overhand after the first set but one each way (not sure of name) worked ok.
BOR
Bar x 15
42.5 x 10
42.5 x 10
47.5 x 6
Lat pull down
40 x 8
40 x 8
40 x 6 (+ negatives)
Barbell curls
25 x 10
25 x 10
35 x 5
25 x 5
Bar x 5
No rest between the last three sets.
Chin ups
BW x 7 x 5 (only managed 5 on the last set)
May give pull-ups a try next time but I’ve not had much luck with them in the past!
Deadlift
Bar x 15
60 x 5
80 x 2
90 x 2
100 x 2
105 x 5
105 x 5
105 x 5
Had to switch grips from double overhand after the first set but one each way (not sure of name) worked ok.
BOR
Bar x 15
42.5 x 10
42.5 x 10
47.5 x 6
Lat pull down
40 x 8
40 x 8
40 x 6 (+ negatives)
Barbell curls
25 x 10
25 x 10
35 x 5
25 x 5
Bar x 5
No rest between the last three sets.
Just looking back over the past month, I estimate I've put 1-1.5kg body weight on; usually around 82kg now and the weights have gone up (slowly but surely!)
Initial BP target 55kg, now at 62.5kg
Initial OHP target 40kg, now at 45kg
Initial squat target 60kg, now at 80kg
Initial deadlift target 92.5kg, now at 105kg
Initial BP target 55kg, now at 62.5kg
Initial OHP target 40kg, now at 45kg
Initial squat target 60kg, now at 80kg
Initial deadlift target 92.5kg, now at 105kg
Couple of updates, it has been a hard week, got some kind of bug thats making me cough up bright green phlegm but I've managed to force myself into the gym.
03/07/13
Low bar squat
Bar x 15
60 x 5
70 x 2
85 x 4 (failed on 5th)
85 x 2 (failed on 3rd)
80 x 5 (don’t know whether its because I got angry with myself after the previous fails but these felt a LOT easier)
80 x 5
Hmm well not according to plan, maybe the 5kg jump was too ambitious. I’ll give 82.5kg a try next time round.
OHP
Bar x 15
30 x 5
40 x 2
47.5 x 5
47.5 x 4 (pushed on 4th)
47.5 x 4 (same again)
40 x 5
Going for strict form 47.5kg next time, really though that was possible, maybe its squatting first or not feeling great.
Front squat
Bar x 15
50 x 5
40 x 8
40 x 8
BB Shrugs, facepulls superset
40 x 12, 10 x 12
40 x 12, 10 x 12
70 x 8, 15 x 12
BB front raise
Bar x 12 x 2
25 x 6
04/07/13
Bench Press
Bar x 20
50 x 5
62.5 x 5
62.5 x 5
62.5 x 5
Much more successful with the right weights on the bar, big push for 65kg next week!
Dips
BW x 6
BW x 7
BW x 4
Incline dumbbell press (one arm at a time)
15 x 9
15 x 9
15 x 9
Tricep extension
25 x 8
25 x 8
25 x 8
03/07/13
Low bar squat
Bar x 15
60 x 5
70 x 2
85 x 4 (failed on 5th)
85 x 2 (failed on 3rd)
80 x 5 (don’t know whether its because I got angry with myself after the previous fails but these felt a LOT easier)
80 x 5
Hmm well not according to plan, maybe the 5kg jump was too ambitious. I’ll give 82.5kg a try next time round.
OHP
Bar x 15
30 x 5
40 x 2
47.5 x 5
47.5 x 4 (pushed on 4th)
47.5 x 4 (same again)
40 x 5
Going for strict form 47.5kg next time, really though that was possible, maybe its squatting first or not feeling great.
Front squat
Bar x 15
50 x 5
40 x 8
40 x 8
BB Shrugs, facepulls superset
40 x 12, 10 x 12
40 x 12, 10 x 12
70 x 8, 15 x 12
BB front raise
Bar x 12 x 2
25 x 6
04/07/13
Bench Press
Bar x 20
50 x 5
62.5 x 5
62.5 x 5
62.5 x 5
Much more successful with the right weights on the bar, big push for 65kg next week!
Dips
BW x 6
BW x 7
BW x 4
Incline dumbbell press (one arm at a time)
15 x 9
15 x 9
15 x 9
Tricep extension
25 x 8
25 x 8
25 x 8
Went out for 30miles on the bike yesterday and back in the gym today..
09/07/13
Chin up
7 x 5
Tried pull ups to start with but couldn’t do too many so threw in some negatives.
Deadlift
Bar x 15
60 x 5
90 x 2
100 x 2
110 x 5
110 x 5
110 x 5
Form didn’t feel great on the last rep, think I’ll stick to 110 again next week to make sure the form is ok.
BOR
Bar x 15
45 x 8
45 x 8
Lat pull down
40 x 8
40 x 8
40 x 8 (+negatives)
Barbell curls
30 x 10
30 x 10
30 x 9
09/07/13
Chin up
7 x 5
Tried pull ups to start with but couldn’t do too many so threw in some negatives.
Deadlift
Bar x 15
60 x 5
90 x 2
100 x 2
110 x 5
110 x 5
110 x 5
Form didn’t feel great on the last rep, think I’ll stick to 110 again next week to make sure the form is ok.
BOR
Bar x 15
45 x 8
45 x 8
Lat pull down
40 x 8
40 x 8
40 x 8 (+negatives)
Barbell curls
30 x 10
30 x 10
30 x 9
10/07/13
Bench Press
Bar x 20
50 x 5
60 x 2
65 x 4
65 x 3
65 x 2
50 x 10
Failed at my target of 65kg, not really too sure how to follow it up. If I fail on the first set do I drop the weight there and then and keep the volume up or stick to the higher weight then drop it after I’ve failed on a few sets? Annoyingly I have a feeling I'll be stuck at 65 for awhile
Dips
BW x 7
BW x 7
BW x 6
Incline dumbbell press (one arm at a time)
16 x 8
16 x 8
16 x 8
Tricep extension
25 x 8
25 x 8
27.5 x 6
27.5 x 6
Bench Press
Bar x 20
50 x 5
60 x 2
65 x 4
65 x 3
65 x 2
50 x 10
Failed at my target of 65kg, not really too sure how to follow it up. If I fail on the first set do I drop the weight there and then and keep the volume up or stick to the higher weight then drop it after I’ve failed on a few sets? Annoyingly I have a feeling I'll be stuck at 65 for awhile
Dips
BW x 7
BW x 7
BW x 6
Incline dumbbell press (one arm at a time)
16 x 8
16 x 8
16 x 8
Tricep extension
25 x 8
25 x 8
27.5 x 6
27.5 x 6
11/07/13
Low bar squat
Bar x 15
60 x 5
70 x 2
85 x 5
85 x 5
85 x 5
85 x a few for a form video
Checked my log from last week and I couldn’t even manage 85kg for 5 reps, either the bug I had done a number on me or I loaded the bar up wrong! Either way happy with today’s squats, video in form check thread.
Front squats
Bar x 8
50 x 8
50 x 8
50 x 9
Stiff leg dead lifts
Bar x 15
40 x 15
50 x 15
60 x 15
60 x 10
Just getting a feel for the weight on these as its the first time I've tried them.
Couple of form check vids (still haven't figured out how to embed them!)
Squats from behind
http://www.youtube.com/watch?v=GWg6ea03wBM
Squats from side
http://www.youtube.com/watch?v=PoZJus5QF7Ahttp://www.youtube.com/watch?v=PoZJus5QF7A
Low bar squat
Bar x 15
60 x 5
70 x 2
85 x 5
85 x 5
85 x 5
85 x a few for a form video
Checked my log from last week and I couldn’t even manage 85kg for 5 reps, either the bug I had done a number on me or I loaded the bar up wrong! Either way happy with today’s squats, video in form check thread.
Front squats
Bar x 8
50 x 8
50 x 8
50 x 9
Stiff leg dead lifts
Bar x 15
40 x 15
50 x 15
60 x 15
60 x 10
Just getting a feel for the weight on these as its the first time I've tried them.
Couple of form check vids (still haven't figured out how to embed them!)
Squats from behind
http://www.youtube.com/watch?v=GWg6ea03wBM
Squats from side
http://www.youtube.com/watch?v=PoZJus5QF7Ahttp://www.youtube.com/watch?v=PoZJus5QF7A
First of a couple of updates...
13/07/13
BB Cuban Press
Light bar x 10 x 3 (quite like these to warm the shoulders up)
OHP
Bar x 10
40 x 5
50 x 4 (Whoops should’ve looked at last times log, meant to be 47.5!)
47.5 x 5
47.5 x 4
47.5 x 4 (pushed on 4th)
BB Shrugs
60 x 10
60 x 10
80 x 7
Facepulls
10 x 12
10 x 15
15 x 15
I wanted to give an exercise a friend of mine used to do a go but I can’t remember the name so couldn’t check how to perform them. It’s like a dumbbell press but your palms are facing towards you. Any ideas?
Arnold press
16 x 8
16 x 7
16 x 4
Quickly followed by
11 x 5
13/07/13
BB Cuban Press
Light bar x 10 x 3 (quite like these to warm the shoulders up)
OHP
Bar x 10
40 x 5
50 x 4 (Whoops should’ve looked at last times log, meant to be 47.5!)
47.5 x 5
47.5 x 4
47.5 x 4 (pushed on 4th)
BB Shrugs
60 x 10
60 x 10
80 x 7
Facepulls
10 x 12
10 x 15
15 x 15
I wanted to give an exercise a friend of mine used to do a go but I can’t remember the name so couldn’t check how to perform them. It’s like a dumbbell press but your palms are facing towards you. Any ideas?
Arnold press
16 x 8
16 x 7
16 x 4
Quickly followed by
11 x 5
15/07/13
Managed an entire 4 pull ups this week! Went through some negatives as well, finished with…
Chin up
5 x 5
Deadlift
60 x 5
80 x 5
115 x 5 (not happy with my form so dropped it down)
110 x 5
110 x 5
Not feeling great with the form on these, video in form check (and below).
BOR
Bar x 15
45 x 8
45 x 9
47.5 x 6
Lat pull down
45 x 6
40 x 8
40 x 8
(realised after that the plates weren't clamped on. doh!)
Managed an entire 4 pull ups this week! Went through some negatives as well, finished with…
Chin up
5 x 5
Deadlift
60 x 5
80 x 5
115 x 5 (not happy with my form so dropped it down)
110 x 5
110 x 5
Not feeling great with the form on these, video in form check (and below).
BOR
Bar x 15
45 x 8
45 x 9
47.5 x 6
Lat pull down
45 x 6
40 x 8
40 x 8
(realised after that the plates weren't clamped on. doh!)
16/07/13
Bench Press
Bar x 20
50 x 5
65 x 5
65 x 4
65 x 3
One more rep per set but still can’t hit the 5 x 3 at 65kg! Advice needed on next step for this, try again/deload?
Dips
BW x 7
BW x 6
BW x 6
Incline dumbbell press (one arm at a time)
17.5 x 5
17.5 x 5
17.5 x 6
CGBP
40 x 8
40 x 8
45 x 6
50 x 6
Bench Press
Bar x 20
50 x 5
65 x 5
65 x 4
65 x 3
One more rep per set but still can’t hit the 5 x 3 at 65kg! Advice needed on next step for this, try again/deload?
Dips
BW x 7
BW x 6
BW x 6
Incline dumbbell press (one arm at a time)
17.5 x 5
17.5 x 5
17.5 x 6
CGBP
40 x 8
40 x 8
45 x 6
50 x 6
18/07/13
Funny old game this weightlifting business, thought I'd give 5 x 3 at 65kg a go on the chest press again to try and increase my progress...
Bar x 15
50 x 5
65 x 5
65 x 5
65 x 6
...and after not being able to do 5 x 3 only two days ago I've managed it fairly comfortably. Confused!
Low bar squat
Bar x 15
60 x 5
80 x 2
90 x 5
90 x 4 (half way up, couldn’t finish)
90 x 4 (didn’t have it in the legs for a 5th)
Happy with that even though I didn’t make 5 x 3, it was a big 5kg jump up from my previous attempts. 90kg again next week or 92.5kg?
Stiff leg dead lifts
Bar x 15
60 x 12
60 x 12
60 x 9
Feeling these all down the back of my legs, is that where I’m aiming for?
Tried the hook grip that was recommended for dead lifts but found the bar slipping away too easily with my hands being sweaty. Tips?
Front squats
Bar x 8
50 x 6
50 x 6
50 x 5
Legs are spent!
Funny old game this weightlifting business, thought I'd give 5 x 3 at 65kg a go on the chest press again to try and increase my progress...
Bar x 15
50 x 5
65 x 5
65 x 5
65 x 6
...and after not being able to do 5 x 3 only two days ago I've managed it fairly comfortably. Confused!
Low bar squat
Bar x 15
60 x 5
80 x 2
90 x 5
90 x 4 (half way up, couldn’t finish)
90 x 4 (didn’t have it in the legs for a 5th)
Happy with that even though I didn’t make 5 x 3, it was a big 5kg jump up from my previous attempts. 90kg again next week or 92.5kg?
Stiff leg dead lifts
Bar x 15
60 x 12
60 x 12
60 x 9
Feeling these all down the back of my legs, is that where I’m aiming for?
Tried the hook grip that was recommended for dead lifts but found the bar slipping away too easily with my hands being sweaty. Tips?
Front squats
Bar x 8
50 x 6
50 x 6
50 x 5
Legs are spent!
