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I
Introspective
Guest
Well it's a PR with good form, allthough last weekend i did 75 i think it was for 4 reps. But my form was pretty bad.
I
Introspective
Guest
Squat
1.) 60 x 5
2.) 74 x 5
3.) 88.5 x 5
4.) 102.5 x 5
5.) 117.5 x 5...Felt tough was slow out of bottom on last rep but still feel confident i can do 122.5 x 3 on friday
Bench Press
1.) 46 x 5
2.) 57.5 x 5
3.) 68 x 5
4.) 78.5 x 5... After finishing this set i thought 90 x 5 was gunna be tough
5.) 90 x 5... Didn't feel tough as expected but still hard enough. I think i can get 92.5 x 3 on friday
Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 70 x 5... Form was good'ish up to 61.5 but got a little sloppy when attempting 70 for 5. It's a bit annoying trying to get technique as good as i would like but i will just have to keep trying. I'm still gunna up these to 72.5 on friday.
Hypers
1.) bodyweight x 15
2.) bodyweight x 15
3.) bodyweight + 10 x 15 These are tough, i have to improvise because i don't have the proper facilities to do these and it can sometimes be a bit awkward trying to get into position. It also feels as though these are working the back of my shoulders a bit. I will maybe start doing some good mornings on tuesdays.
Roman Chair Sit Ups
1.) bodyweight x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15 Felt strong on these, maybe because those hypers kicked my ass (<--- the current down with it saying on this site
)
I think ile stick to the same weight on these maybe add + 2.5 or 5 to the first set next monday.
1.) 60 x 5
2.) 74 x 5
3.) 88.5 x 5
4.) 102.5 x 5
5.) 117.5 x 5...Felt tough was slow out of bottom on last rep but still feel confident i can do 122.5 x 3 on friday
Bench Press
1.) 46 x 5
2.) 57.5 x 5
3.) 68 x 5
4.) 78.5 x 5... After finishing this set i thought 90 x 5 was gunna be tough
5.) 90 x 5... Didn't feel tough as expected but still hard enough. I think i can get 92.5 x 3 on friday
Powerclean
1.) 40 x 5
2.) 45 x 5
3.) 52.5 x 5
4.) 61.5 x 5
5.) 70 x 5... Form was good'ish up to 61.5 but got a little sloppy when attempting 70 for 5. It's a bit annoying trying to get technique as good as i would like but i will just have to keep trying. I'm still gunna up these to 72.5 on friday.
Hypers
1.) bodyweight x 15
2.) bodyweight x 15
3.) bodyweight + 10 x 15 These are tough, i have to improvise because i don't have the proper facilities to do these and it can sometimes be a bit awkward trying to get into position. It also feels as though these are working the back of my shoulders a bit. I will maybe start doing some good mornings on tuesdays.
Roman Chair Sit Ups
1.) bodyweight x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15 Felt strong on these, maybe because those hypers kicked my ass (<--- the current down with it saying on this site
)I think ile stick to the same weight on these maybe add + 2.5 or 5 to the first set next monday.
I
Introspective
Guest
Tuesday 21st of march
Good mornings.. bar x 8.. 45 x 5.. 55 x 5.. 60 x 5
Sit Ups 3 x 15 bodyweight
20 mins hiit on treadmill.
Good mornings.. bar x 8.. 45 x 5.. 55 x 5.. 60 x 5
Sit Ups 3 x 15 bodyweight
20 mins hiit on treadmill.
I
Introspective
Guest
Wednesday 22nd of march
Front Squat
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 80 x 5... Went smoothly 85 next week.
Incline Bench
1.) 40 x 5
2.) 50 x 5
3.) 60 x 5
4.) 70 x 5... Was tough, real slow on last rep, if i was to try another rep i would of had a hard time getting it. im gunna try 72.5 next week
High Pulls
1.) 41.5 x 5
2.) 50 x 5
3.) 57.5 x 5
4.) 65 x 5... Form was good on some lifts and bad on outhers, overall i need to improve 67.5 or 70 next week depending on how i feel after mondays workout.
Pull Ups - 4 sets of 5 bodyweight... Just as tough as last week, i think i might try add a small plate between my knees or something next week see how it goes.
Roman Chair Sit Ups - 3 sets of 15 bodyweight... first and last set was a bit tough, didn't feel with it as much today, felt a little drained even though i did ok at front squats. I hope i get my pr's on friday and continue well next week.
I have been trying different foods that are high in protein today. Salmon lean corn beef, cottage cheese. Hope to get eating plan snorted out soon.
Front Squat
1.) 50 x 5
2.) 60 x 5
3.) 70 x 5
4.) 80 x 5... Went smoothly 85 next week.
Incline Bench
1.) 40 x 5
2.) 50 x 5
3.) 60 x 5
4.) 70 x 5... Was tough, real slow on last rep, if i was to try another rep i would of had a hard time getting it. im gunna try 72.5 next week
High Pulls
1.) 41.5 x 5
2.) 50 x 5
3.) 57.5 x 5
4.) 65 x 5... Form was good on some lifts and bad on outhers, overall i need to improve 67.5 or 70 next week depending on how i feel after mondays workout.
Pull Ups - 4 sets of 5 bodyweight... Just as tough as last week, i think i might try add a small plate between my knees or something next week see how it goes.
Roman Chair Sit Ups - 3 sets of 15 bodyweight... first and last set was a bit tough, didn't feel with it as much today, felt a little drained even though i did ok at front squats. I hope i get my pr's on friday and continue well next week.
I have been trying different foods that are high in protein today. Salmon lean corn beef, cottage cheese. Hope to get eating plan snorted out soon.
anotherbutters
New member
You snorted your eating plan? 
I
Introspective
Guest
Yea!! im a bad ass phear me lol.
I
Introspective
Guest
Squat
bar x 10
1.) 62.5 x 5
2.) 77.5 x 5
3.) 92.5 x 5
4.) 107.5 x 5
5.) 122.5 x 3... (PR) Didn't feel as heavey as expected. 7/10
6.) 92.5 x 8
Bench Press
bar x 10
1.) 46.5 x 5
2.) 58 x 5
3.) 70 x 5
4.) 80.5 x 5
5.) 92.5 x 3... (PR) Felt heavy but i recon i could of got 5 reps 8/10
6.) 70 x 8
Powerclean
RDL x 10
Hang Clean x 10
1.) 40 x 5
2.) 47.5 x 5
3.) 56.5 x 5
4.) 65.5 x 5
5.) 75 x 3... 8/10
6.) 56.5 x 8
Barbell Curls
1.) bar x 8
2.) 30 x 8
3.) 32.5 x 8... 9/10
Tricep Extensions
1.) bar x 8
2.) 22.5 x 8
3.) 27.5 x 8... (PR) 6/10
From now on i will give each different lift marks out of 10 for the last set.
1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough
Squats went well i think ile up these another 5 next week depending on how mondays last set of 5 goes.
Bench Press... I wanna up this to 95 next friday but on the outher hand don't wanna risk a failure so i might go for a 2.5 increase or i might go for a 1.5 increase depending on how mondays last set of 5 goes.
Powercleans... I'm still not happy with my form on these, i have trouble pushing my hips forward, shrugging my shoulders up and pushing off the ground with my heels all in 1 motion. So i think maybe tomorrow i will practise it slowly with and empty bar and then try to get the full range movement right at a faster pace.
Barbell Curls... i think 32.5 is probably my max at the moment with good form.
So i think next week i will maybe finish on 30 then ramp up as much as possible every week after that.
Tricep Extensions... 27.5 felt ok, i will keep ramping up 2.5 each week on these, then when it starts getting tougher ile ramp up 1.5. I can add as little as 0.5 kilos to the bar if ever needed so it's all good from that perspective.
bar x 10
1.) 62.5 x 5
2.) 77.5 x 5
3.) 92.5 x 5
4.) 107.5 x 5
5.) 122.5 x 3... (PR) Didn't feel as heavey as expected. 7/10
6.) 92.5 x 8
Bench Press
bar x 10
1.) 46.5 x 5
2.) 58 x 5
3.) 70 x 5
4.) 80.5 x 5
5.) 92.5 x 3... (PR) Felt heavy but i recon i could of got 5 reps 8/10
6.) 70 x 8
Powerclean
RDL x 10
Hang Clean x 10
1.) 40 x 5
2.) 47.5 x 5
3.) 56.5 x 5
4.) 65.5 x 5
5.) 75 x 3... 8/10
6.) 56.5 x 8
Barbell Curls
1.) bar x 8
2.) 30 x 8
3.) 32.5 x 8... 9/10
Tricep Extensions
1.) bar x 8
2.) 22.5 x 8
3.) 27.5 x 8... (PR) 6/10
From now on i will give each different lift marks out of 10 for the last set.
1-3 = easey... 4-6 = comfortable... 7 = comfortable but with a bit more effort needed... 8 = tough... 9 = very tough... 10 = extremely tough
Squats went well i think ile up these another 5 next week depending on how mondays last set of 5 goes.
Bench Press... I wanna up this to 95 next friday but on the outher hand don't wanna risk a failure so i might go for a 2.5 increase or i might go for a 1.5 increase depending on how mondays last set of 5 goes.
Powercleans... I'm still not happy with my form on these, i have trouble pushing my hips forward, shrugging my shoulders up and pushing off the ground with my heels all in 1 motion. So i think maybe tomorrow i will practise it slowly with and empty bar and then try to get the full range movement right at a faster pace.
Barbell Curls... i think 32.5 is probably my max at the moment with good form.
So i think next week i will maybe finish on 30 then ramp up as much as possible every week after that.
Tricep Extensions... 27.5 felt ok, i will keep ramping up 2.5 each week on these, then when it starts getting tougher ile ramp up 1.5. I can add as little as 0.5 kilos to the bar if ever needed so it's all good from that perspective.
I
Introspective
Guest
Monday 27th of march
Squat
bar x 10
1.) 62.5 x 5
2.) 77.5 x 5
3.) 92.5 x 5
4.) 107.5 x 5
5.) 122.5 x 5... 8/10 (PR)
Bench Press
bar x 10
1.) 46.5 x 5
2.) 58 x 5
3.) 70 x 5
4.) 80.5 x 5
5.) 92.5 x 5... 9/10 (PR)
Powerclean
RDL x 10
Hang Clean x 10
1.) 40 x 5
2.) 47.5 x 5
3.) 56.5 x 5
4.) 65.5 x 5
5.) 75 x 5... 8/10 (PR)
Hypers
1.) bodyweight x 15
2.) bodyweight x 15
3.) bodyweight + 10 x 15... 8/10
Roman Chair Sit Ups
1.) bodyweight + 2.5 x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15... 8/10 (PR)
Squats went ok, felt a lil bit tougher than friday. I was a bit slower coming out the hole on each rep, but 127.5 on friday is what i'm gunning for
Bench Was a little tougher than expected, i was slow on 4th rep of 5th set and even slower on 5th rep. I'm gunna go for 95 x 3 on friday even though i think it will be really tough trying to get 95 for 5 reps next monday.
Powercleans... My form was better than ever today, although i still have a lot of work to do before it's anywhere near as good as it should be. I was practising these on saturday to the point where fatigue was kicking in so i stopped. I don't wanna practise these anymore on weekends as i don't wanna jeprodise my outher lifts.
Hypers... These kicked my ass last week so i stuck with the same weight this week.
It felt a tiny bit easier this week maybe ile add some more weight next time see how it goes.
Roman Chair Sit Ups... These were tough. I have been doing them with plates on my chest, i might start using a dumbell next week and then start adding weight to that.
I didn't feel as energized today maybe it's because i didn't have no creatine.
I have stopped taking creatine (CEE) as from friday. I will start taking it again in about 4 or 5 weeks maybe.
Squat
bar x 10
1.) 62.5 x 5
2.) 77.5 x 5
3.) 92.5 x 5
4.) 107.5 x 5
5.) 122.5 x 5... 8/10 (PR)
Bench Press
bar x 10
1.) 46.5 x 5
2.) 58 x 5
3.) 70 x 5
4.) 80.5 x 5
5.) 92.5 x 5... 9/10 (PR)
Powerclean
RDL x 10
Hang Clean x 10
1.) 40 x 5
2.) 47.5 x 5
3.) 56.5 x 5
4.) 65.5 x 5
5.) 75 x 5... 8/10 (PR)
Hypers
1.) bodyweight x 15
2.) bodyweight x 15
3.) bodyweight + 10 x 15... 8/10
Roman Chair Sit Ups
1.) bodyweight + 2.5 x 15
2.) bodyweight + 5 x 15
3.) bodyweight + 10 x 15... 8/10 (PR)
Squats went ok, felt a lil bit tougher than friday. I was a bit slower coming out the hole on each rep, but 127.5 on friday is what i'm gunning for
Bench Was a little tougher than expected, i was slow on 4th rep of 5th set and even slower on 5th rep. I'm gunna go for 95 x 3 on friday even though i think it will be really tough trying to get 95 for 5 reps next monday.
Powercleans... My form was better than ever today, although i still have a lot of work to do before it's anywhere near as good as it should be. I was practising these on saturday to the point where fatigue was kicking in so i stopped. I don't wanna practise these anymore on weekends as i don't wanna jeprodise my outher lifts.
Hypers... These kicked my ass last week so i stuck with the same weight this week.
It felt a tiny bit easier this week maybe ile add some more weight next time see how it goes.
Roman Chair Sit Ups... These were tough. I have been doing them with plates on my chest, i might start using a dumbell next week and then start adding weight to that.
I didn't feel as energized today maybe it's because i didn't have no creatine.
I have stopped taking creatine (CEE) as from friday. I will start taking it again in about 4 or 5 weeks maybe.
WannaBeBig72
New member
Introspective said:
Great read man! I just started this program today. I was wondering about the Wednesday Pull Ups. I thought they were pretty strict about the exercises to do. Was thinking about throwing them in into my program. Is it OK to do them assisted? I don't think I could get 5 sets of my body weight.
Thanks...
I
Introspective
Guest
WannaBeBig72 said:
I dropped dips from fridays and added pull ups on wednesdays to even it out,
I remember someone asking madcow if it's ok to do pull downs instead of pull ups, and he said it's ok as long as you switch to bodyweight pull ups as soon as you can. When you say assisted do you mean with the help of a machine or a person holding you or something ?
Post your full routine, here is mine.
Monday
Squat - 5 sets of 5
Bench - 5 sets of 5
Powercleans - 5 sets of 5
Hypers - 3 sets of 15
Roman Chair Sit Ups - 3 sets of 15
Wednesday
Front Squat - 4 sets of 5
Incline Bench - 4 sets of 5
High Pulls - 4 sets of 5
Pull Ups - 4 sets of 5 <------ I added these
Roman Chair Sit Ups - 3 sets of 15
Friday
Squat - 4 sets of 5, 1 triple, back-off
Bench - 4 sets of 5, 1 triple, back-off
Powercleans - 4 sets of 5, 1 triple, back off
Dips - 5 sets of 6 - 8 <------ I dropped these
Barbell curls - 3 Sets of 8
Tricep Extensions - 3 Sets of 8
I actually do Chin Ups not Pull Ups, (i should of stated that
) and Chins ups are what was recommended by mc.Similar threads
