We built this city on rock and swole

Finally back in the saddle/gym after a long time out. Here are my last workouts:

09/01/2017
Squat 50kg x 5 x 5
Bench 32.5kg x 5 x 5
Row 35kg x 5 x 5

11/01/2017
Squat 52.5kg x 5 x 5
OHP 25kg x 5 x 5
Deadlift 65kg x 5 x 5

13/01/2017
Squat 55kg x 5 x 5
Bench 35kg x 5 x 5
Row 37.5kg x 5 x 5

16/01/2017
Squat 57.5kg x 5 x 5
OHP 27.5kg x 5 x 5
Deadlift 70kg x 5 x 5

18/01/2017
Squat 60kg x 5 x 5
Bench 37.5kg x 5 x 5
Row 40kg x 5 x 5

20/01/2017
Squat 62.5kg x 5 x 5
OHP 30kg x 5 x 5
Deadlift 65kg x 5 x 5

23/01/2017
Squat 65kg x 5 x 5
Bench 40kg x 5 x 5
Row 42.5kg x 5 x 5

25/01/2017
Squat 67.5kg x 5 x 5
OHP 32.5kg x 5 x 5
Deadlift 65kg x 5 x 5

27/01/2017
Squat 70kg x 5 x 5
Bench 42.5kg x 5 x 5
Row 45kg x 5 x 5

30/01/2017
Squat 72.5kg x 5 x 5
OHP 35kg x 5 x 5
Deadlift 65kg x 5 x 5

Started very light and resisted the urge to go mental and start throwing plates on so that i could ease myself back into it and it all seems to be going well. Bloody freezing though and the bar takes a few sets to stop freeze burning my hands. :cool:

Goals wise this year i have a Tough Mudder in June and that's about it. I'm aiming to do Stronglifts Monday, Wedensday and Friday and then some rowing HIIT sessions on Tuesday, Thursday and Saturday depending on my recovery from the weight lifting. The main reason for the rowing cardio is that i can't really be bothered to run right now as I'm 101keegs and my knees don't enjoy me running fat. I'll probably throw in some runs closer to May albeit 4-6 miles max. To be honest i doubt i'll have a problem with the running anyway as I've done loads in the past and in the TM the most you run between obstacles is a mile or two at most.

I'm not setting a hard lifting goal but it would be nice to get back to my 365 total by the end of the year. (I know that's not a lot but it was 2-3 years ago when i was training far more. :) )
 
Last edited:
1/02/2017

Squat
WU:
bar x 5
bar x 5
40kg x 5
60kg x 5

WS:
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5


Bench
WU:
bar x 5
bar x 5
30kg x 3

WS:
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 15 (This isn't part of the program but i just thought I'd do it to see where i am?? :p:cool:)

BOR
WU:
40kg x 5

WS:
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

I know the BOR is higher than my bench.. But for whatever reason this happened when i chose my starting weights. To be fair this will stall before my bench anyway so its all good. :)

Dips
WS:
5 x 3 BW

I had added a 2.5kg plate to myself on the last A session but didn't this time as my dipping bars are only rated for 130 and me plus 2.5kg after a day of eating isn't doing it any favours now as it is as they already look like they are starting to bend. :D Hopefully as my weight drops we can whack these back in. Otherwise I'll just up the reps.
 
3/02/2017

Squat
WU:
bar x 5
bar x 5
40kg x 5
60kg x 5

WS:
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5

These felt ok. Still concentrating on depth and form. I was supposed to get my mate to film one of the sets so i could check my form. It feels alright to me but until i watch it i don't know. (I.e. trying to hinge ankles, knees and hips at same time, bracing, pretending i'm trying to point my ass at the ceiling/crimp one off to maintain back straightness etc)

Seated Press (Don't have room in garage for OHP...)
WU:
bar x 5
bar x 5

WS:
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5

I don't think i'm too far away from a failure with these. I'd be happy getting to 42.5/45 before that happens though.

Deadlift
WU:
60kg x 5
80kg x 5

WS:
90kg x 5
90kg x 5
90kg x 5
90kg x 5

I love deadlifts and these feel lovely. :)

Pull Ups
4
2
5

These were assisted by a big rubber band stretched between the catchers on my rack. Without these I'm just doing **** poor negatives so this way at least i get to kind of feel a pull up... :o I'm sure one day I'll be able to do them unassisted. I.e. when I'm lighter or stronger. LOL!

I'm also about to order some more weights/plates and a bar for the garage gym and some selectable dumbbells. (10-32.5kg i believe?) They seem to have good reviews and they are far cheaper than the £2k rack of dumbbells I'd really like. :cool:
 
GSVBagpuss said:
Which brand of Dumbbells are you looking at? I had some Powerblocks and they are cool but a lot of cash for curl gains :)
Click to expand...

They are actually 5-32.5kg. These ones here: http://www.powerhouse-fitness.co.uk/bodymax-2-x-5-kg-32-5kg-11lb-71lb-selectabell-stand.php

I know they are cocking expensive but i think they'll get some use. For weights higher than these i'll get some Olympic dumbbell handles and use oly weights as dumbbells seem stupidly expensive when bought separately.

I was also going to buy: http://www.powerhouse-fitness.co.uk/bodymax-olympic-rubber-radial-barbell-kit-185kg.php to go with my current 165kg set. That way i get loads more weight and can have a bar outside the rack for deads, BOR etc and leave the other in for squatting/bench. (I know that's lazy but i don't care. lol!)
 
Last edited:
6/02/2017

Squat
WU:
bar x 5
bar x 5
40kg x 5
60kg x 3
70kg x 3

WS:
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

These are definitely starting to feel heavier. Hopefully i can carry on as i am and get to 100kg with out too much issue.

Bench
WU:
bar x 5
bar x 5
35kg x 3

WS:
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 15 Still isn't part of the program but couldn't help myself. :) Probably didn't help that i was looking at 5/3/1 yesterday at work and reminiscing of those times. :D Once we get to the 12 weeks of Stronglifts i may review whether i want to keep with that or switch to 5/3/1. I also found an app to make all the calculations easier and log the workouts at the same time.

BOR
WU:
40kg x 5

WS:
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

These were ok but there was a bit of head bob towards the final sets which could mean a failure is due soon.
 
7/2/2017

HIIT rowing. 30 seconds on 30 seconds off x 10. So 10 minutes in total with 10 sprints. I covered 1883m which I guess is my stake in the ground. Felt awful and I was completely done after so it worked! Haha!
 
8/02/2017

Squat
WU:
bar x 5
bar x 5
40kg x 5
60kg x 3
72.5kg x 3

WS:
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5


Seated Press (Don't have room in garage for OHP...)
WU:
bar x 5
bar x 5
30kg x 3

WS:
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Deadlift
WU:
60kg x 5
80kg x 5

WS:
95kg x 5
95kg x 5
95kg x 5
95kg x 5

Lower back was aching from the rowing the other day but i managed to get through it all.
 
Had a delivery of keegs today:

D64C5C74-27EB-4494-AB29-A314B2DC3406_zpsvpnj9yow.jpg


Should come in handy as the deadlifts get heavier.
 
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