So, still in the middle of my week off work. I go back on Wednesday. What better time than to have a day of almost total rest, then hit the gym, doing largely the same workout as Friday. Only, it didn't quite go to plan. Not sure what it was. Maybe having a spotter meant that I fell back into a lazy trap of having a get out if things didn't quite go to plan. Maybe I was just having a weak day. Maybe rugby took too much out of me. Maybe I wasn't focused on the session having watched TV for most of the day. Maybe it was a mixture of all of the above. Either way, it was a to forget - but also to remember as I don't want to make the same mistakes again.
So then...
Squat: 70kg, 90kg, 105kg, 125kg, 140kg
Bench Press: 50kg, 65kg, 75kg, 90kg, 100kg
Row: 40kg, 45kg, 55kg, 65kg, 75kg
Hyperextensions: 10 @ bw, 4 x 10 holding a 10kg weight
Sit ups: 25 @ BW, 25 +2.5kg, 25 +5kg, 25 +10kg
Squats were going well until the last set. I did the first 3, then dropped for the 4th rep and leaned forwards too far. I was on my toes and not my heels and pulling 140kg back like that wasn't happening. So I failed. I was massively put off by my spotter - I've gotten used to training without one, that in my personal space was someone and I didn't like it. I don't need spotting on the squat - I set the power-rack up so so that I can bail out of a rep if needed.
Bench press felt very heavy all night. Everything felt at least 10kg heavier than it was. Not a pleasing session.
The barbell row went OK - the weight was manageable and I had a good session on that.
The hyperextensions were OK - nothing really to report - other than the addition of 10kg will become a feature (until/unless I get a 20kg kettlebell).
Sit ups went well and I bashed them out in a pleasing manner.
I then spent 10 minutes on the rower/stepper machine, just as a cool down.
Monday 25 February 2013
Friday 22 February 2013
Frumpy Friday
Heavy day and on a day where I was playing badminton in the evening. It's a good job that I'm off work!
So, I get up nice and early (10am) and head to the gym. The workout today includes 3 'assistance' exercises, so I managed to put those in, too.
Squat: 70kg, 85kg, 100kg, 120kg, 140kg (x3), 100kg (x8)
Bench Press: 50kg, 65kg, 75kg, 90kg, 100kg (x3), 75kg (x8)
Barbell Row: 40kg, 45kg, 55kg, 65kg, 75kg (x3), 60 (x8)
Tricep Pushdown: 3 x 8 @ 25kg
Bicep Curl: 3 x 8 @ 17.5kg
Dip machine: 3 x 8 @ 80kg
The squat was a new PB in terms of weight moved and I was pretty chuffed with that. The form is looking good and my knees are feeling strong, which is pleasing.
Bench press was OK - the 100kg is getting a little heavy to be lifting without a spotter, but it's doable. Not having a safety net sometimes helps though - I absolutely have to move the bar!
Barbell row is another solid exercise - I'll probably have good gains from this because I'm really not sure where I should be on it. We'll see as the programme progresses.
The assistance work was OK - the tricep pushdown was done on a cable machine and I was using the 5th weight, I'm assuming that they're in 5kg increments. Bicep curl was done seated as I wanted to eliminate body swing and I'll be looking to go heavier next week, I think. Dip machine again wasn't too difficult - another 20kg on that next week - really, it should have been dips, but I was simply too lazy to go back upstairs and set the dip machine up!
As for badminton. I played 3, won 3 and was winning the 4th game until time was called. I wasn't pleased with my performance in the 3rd game - I let my concentration slip and had to come from 8-0 behind to win 21-13. If I'd not messed about and fell off my game, I'd have had time for that 4th game.
So, I get up nice and early (10am) and head to the gym. The workout today includes 3 'assistance' exercises, so I managed to put those in, too.
Squat: 70kg, 85kg, 100kg, 120kg, 140kg (x3), 100kg (x8)
Bench Press: 50kg, 65kg, 75kg, 90kg, 100kg (x3), 75kg (x8)
Barbell Row: 40kg, 45kg, 55kg, 65kg, 75kg (x3), 60 (x8)
Tricep Pushdown: 3 x 8 @ 25kg
Bicep Curl: 3 x 8 @ 17.5kg
Dip machine: 3 x 8 @ 80kg
The squat was a new PB in terms of weight moved and I was pretty chuffed with that. The form is looking good and my knees are feeling strong, which is pleasing.
Bench press was OK - the 100kg is getting a little heavy to be lifting without a spotter, but it's doable. Not having a safety net sometimes helps though - I absolutely have to move the bar!
Barbell row is another solid exercise - I'll probably have good gains from this because I'm really not sure where I should be on it. We'll see as the programme progresses.
The assistance work was OK - the tricep pushdown was done on a cable machine and I was using the 5th weight, I'm assuming that they're in 5kg increments. Bicep curl was done seated as I wanted to eliminate body swing and I'll be looking to go heavier next week, I think. Dip machine again wasn't too difficult - another 20kg on that next week - really, it should have been dips, but I was simply too lazy to go back upstairs and set the dip machine up!
As for badminton. I played 3, won 3 and was winning the 4th game until time was called. I wasn't pleased with my performance in the 3rd game - I let my concentration slip and had to come from 8-0 behind to win 21-13. If I'd not messed about and fell off my game, I'd have had time for that 4th game.
Wednesday 20 February 2013
Happy Hump Day!
I've got a week off work, which means that I can train during the day. I really needed a rest day yesterday as my neck/shoulder/trapeizius was giving me a lot of pain. It felt a little better this morning and I didn't need painkillers to see me through the night.
Today's session is lighter in terms of weight on the squat and sets - only 4, but there is squat and deadlift in the same session, which is a real drain on ATP stores.
So, today's session...
Squat: 70kg, 85kg, 100kg, 100kg
Standing Press: 40kg, 50kg, 55kg, 65kg
Deadlift: 85kg, 100kg, 120kg, 135kg
Sit ups: 20, +2.5kg, 5kg, +10kg
The squats were easy enough as it's nowhere near the bigger weights of the Monday/Friday sessions.
Standing press went well, despite the bad left shoulder. Until the 3rd rep of the last set. I had to re-rack the bar as I almost lost control of it. That annoyed me, but I completed the set.
Deadlift was hard, as it always is. But, it's getting to be a fair bit more than bodyweight, which is a definite improvement and with each pound lost in weight, I get an advantage in the difference between bodyweight/amount pulled. I seriously need to have a look into using straps next time I deadlift though, as I don't have a problem with the weight as such, it's holding on to the bar. Something to experiment with.
Sit ups aren't going too badly. I'll keep at these. Next week, I'll go to sets of 25. Then in a couple of weeks, I'll up the weights so that I start with 2.5kg, then 5kg, then 10kg, finishing with a set holding a plate. That'll be fun...
Today's session is lighter in terms of weight on the squat and sets - only 4, but there is squat and deadlift in the same session, which is a real drain on ATP stores.
So, today's session...
Squat: 70kg, 85kg, 100kg, 100kg
Standing Press: 40kg, 50kg, 55kg, 65kg
Deadlift: 85kg, 100kg, 120kg, 135kg
Sit ups: 20, +2.5kg, 5kg, +10kg
The squats were easy enough as it's nowhere near the bigger weights of the Monday/Friday sessions.
Standing press went well, despite the bad left shoulder. Until the 3rd rep of the last set. I had to re-rack the bar as I almost lost control of it. That annoyed me, but I completed the set.
Deadlift was hard, as it always is. But, it's getting to be a fair bit more than bodyweight, which is a definite improvement and with each pound lost in weight, I get an advantage in the difference between bodyweight/amount pulled. I seriously need to have a look into using straps next time I deadlift though, as I don't have a problem with the weight as such, it's holding on to the bar. Something to experiment with.
Sit ups aren't going too badly. I'll keep at these. Next week, I'll go to sets of 25. Then in a couple of weeks, I'll up the weights so that I start with 2.5kg, then 5kg, then 10kg, finishing with a set holding a plate. That'll be fun...
Monday 18 February 2013
Monday, Malady Monday
So then - the weekend went. I played rugby for the first time in a long time. And I felt like I'd been hit by a bus on Sunday. And today, I felt like the same bus had parked on my neck, shoulders and arms all night. Squatting was going to be fun tonight.
I'd also been thinking that my recent gym sessions weren't quite containing enough exercises. The core was there, but it just felt a little less demanding than it should be. So, looking into it, it would appear that lots of people are doing supplementary exercise in order to assist the lifts, but doing them after the core 3 exercises. So, I'll be doing the following - Monday: hyper-extensions and sit ups, Tuesday/Wednesday: sit ups/abdominal workout. Friday: bicep curls, tricep extension, dips. Friday will be a killer of a session - biceps, triceps and dips!
So then...
Squat: 70kg, 85kg, 100kg, 120kg, 135kg
Bench: 50kg, 65kg, 75kg, 90kg, 100kg
Row: 40kg, 45kg, 55kg, 65kg, 75kg
Hyperextension: 4 x 10 @ bodyweight
Sit ups: 1 x 20 @ bodyweight, 1 x 20 +5kg, 1 x 20 @ bodyweight, 1 x 20 @ +10kg, 1 x 20 @ bodyweight
Squatting was difficult tonight. I think the rugby and boxing over the weekend really took it out of my legs. I found the last rep very difficult.
Bench press was OK, although I had to re-rack and have a moment for the last rep - I'd got no spotter and sweaty palms.
Row: felt fine, and the last rep was almost a break in form, but it's a lot of weight and I'm trying to avoid using my core to get the weight moving.
Hyperextension felt OK. I might grab a 2.5kg weight next time and attempt to go up by 2.5kg per week. So in 8 weeks, I'll be doing that with a plate.
Sit ups were OK. I felt tired in the abs, but that's a good thing.
Then, after getting home and calming down, I've got a fair amount of pain in the top of my left trapezius, which is less than comfortable. Rest day tomorrow, so hopefully it'll loosen up.
I'd also been thinking that my recent gym sessions weren't quite containing enough exercises. The core was there, but it just felt a little less demanding than it should be. So, looking into it, it would appear that lots of people are doing supplementary exercise in order to assist the lifts, but doing them after the core 3 exercises. So, I'll be doing the following - Monday: hyper-extensions and sit ups, Tuesday/Wednesday: sit ups/abdominal workout. Friday: bicep curls, tricep extension, dips. Friday will be a killer of a session - biceps, triceps and dips!
So then...
Squat: 70kg, 85kg, 100kg, 120kg, 135kg
Bench: 50kg, 65kg, 75kg, 90kg, 100kg
Row: 40kg, 45kg, 55kg, 65kg, 75kg
Hyperextension: 4 x 10 @ bodyweight
Sit ups: 1 x 20 @ bodyweight, 1 x 20 +5kg, 1 x 20 @ bodyweight, 1 x 20 @ +10kg, 1 x 20 @ bodyweight
Squatting was difficult tonight. I think the rugby and boxing over the weekend really took it out of my legs. I found the last rep very difficult.
Bench press was OK, although I had to re-rack and have a moment for the last rep - I'd got no spotter and sweaty palms.
Row: felt fine, and the last rep was almost a break in form, but it's a lot of weight and I'm trying to avoid using my core to get the weight moving.
Hyperextension felt OK. I might grab a 2.5kg weight next time and attempt to go up by 2.5kg per week. So in 8 weeks, I'll be doing that with a plate.
Sit ups were OK. I felt tired in the abs, but that's a good thing.
Then, after getting home and calming down, I've got a fair amount of pain in the top of my left trapezius, which is less than comfortable. Rest day tomorrow, so hopefully it'll loosen up.
Saturday 16 February 2013
Flying low Friday!
The end of the training week. As a treat, some of the weights go up. Hooray!
But, I've got some leave coming up next week. Because I'm the quiet and reserved type, I've been crowing from the rooftops about it. Karma struck back tonight. I did the squats and had wobbly legs afterwards. Possibly down to diet, possibly down to weight shifted. So, I went to the bench press machine downstairs. On the last set, 1 plate + 5kg, I did those and as a point of courtesy, I leave the benches with no weights on them. As I cleared the second side, I forgot about the 5kg, which came off the bar and found my big toe. Nice! Then, to top it all off, I went back upstairs and due to the squats reducing my legs to jelly, I fell up the stairs. So, Karma gave me a much needed slap! By the way, did I mention my upcoming leave?
So, the session...
Squat: 70, 85, 100, 120, 135 (x3), 100 (x8)
Bench Press: 50, 60, 70, 85, 100 (x3), 70 (x8)
Barbell Row: 35, 45, 55, 60, 75 (x3), 60 (x8)
All are x5 unless otherwise stated.
Squat was really pleasing as I got nice and low on the heavy set of 3 reps. It was also nice to snap back up and see the bar bend!
Bench press felt easy, which is encouraging as there was no way that I could shift that weight a couple of weeks ago.
Barbell row went up in weight now that I have the form sorted and that was significantly more challenging. But it was good to see the last 3 sets using a plate.
But, I've got some leave coming up next week. Because I'm the quiet and reserved type, I've been crowing from the rooftops about it. Karma struck back tonight. I did the squats and had wobbly legs afterwards. Possibly down to diet, possibly down to weight shifted. So, I went to the bench press machine downstairs. On the last set, 1 plate + 5kg, I did those and as a point of courtesy, I leave the benches with no weights on them. As I cleared the second side, I forgot about the 5kg, which came off the bar and found my big toe. Nice! Then, to top it all off, I went back upstairs and due to the squats reducing my legs to jelly, I fell up the stairs. So, Karma gave me a much needed slap! By the way, did I mention my upcoming leave?
So, the session...
Squat: 70, 85, 100, 120, 135 (x3), 100 (x8)
Bench Press: 50, 60, 70, 85, 100 (x3), 70 (x8)
Barbell Row: 35, 45, 55, 60, 75 (x3), 60 (x8)
All are x5 unless otherwise stated.
Squat was really pleasing as I got nice and low on the heavy set of 3 reps. It was also nice to snap back up and see the bar bend!
Bench press felt easy, which is encouraging as there was no way that I could shift that weight a couple of weeks ago.
Barbell row went up in weight now that I have the form sorted and that was significantly more challenging. But it was good to see the last 3 sets using a plate.
Trouser tightening Tuesday!
I always struggle with this session. I think I need more than 24 hours between heavy squat and light squat with a heavy-ish deadlift. Still, I'm comfortably stronger than I was months ago, so it's not all bad.
The session...
Squat: 70, 85, 100, 100
Press: 40, 45, 55, 60
Deadlift: 85, 100, 120, 135
All x 5 reps.
The session wasn't too bad, really. Squat was nice and easy.
Overhead press is coming along with the extra strength gained from bench pressing.
Deadlift was by far the hardest. I had a twinge at the bottom of my back, but I forced the reps out at 135kg - which is almost 3 plates. 3 plates injured me a couple of months ago, so to be doing that again without injury is a very good feeling!
The session...
Squat: 70, 85, 100, 100
Press: 40, 45, 55, 60
Deadlift: 85, 100, 120, 135
All x 5 reps.
The session wasn't too bad, really. Squat was nice and easy.
Overhead press is coming along with the extra strength gained from bench pressing.
Deadlift was by far the hardest. I had a twinge at the bottom of my back, but I forced the reps out at 135kg - which is almost 3 plates. 3 plates injured me a couple of months ago, so to be doing that again without injury is a very good feeling!
Monday 11 February 2013
Week 2 of 12...
Some measurements to kick us off...
Weight: 18st 5lbs (-9lbs)
Bodyfat %: 25.4 (-0.6%)
Having been sensible with my nutrition - not going over 2000kcal in any day, not drinking alcohol and ensuring that I'm snacking less. And also making sure that I'm going to bed earlier, I think I've managed to get the 3 main points of training completed. That is nutrition, training and rest. I'm quite pleased with the 9lb weight loss and I'm well aware that it'll tail off over the next couple of weeks. I'm really aiming for around -2lbs per week, which is a sensible and sustainable weight loss. Once I get into the mid 16s, I'll be happier. Also - dropping 20kg in bodyweight will push up my squat resistance on the bar - I'd rather put 10kg each side of the bar, than walk around with 20kg in my pockets all day!
So then - tonight's training session...
Squat: 70, 85, 100, 120, 135
Bench: 50, 60, 70, 85, 95
Row: 30, 40, 45, 55, 60
All done x 5 reps.
Squat was OK - my back was a feeling a little weak yesterday and I was worried about how it might hold up, but, I felt good.
Bench press was almost easy, but I know that it's going to get more difficult in a couple of weeks. So I'm happy to be comfortable on 95kg x 5. There were probably another 5 more reps in there, which is brilliant - a couple of months ago, I'd have snapped your hand off if you'd have said I'd be almost 2 plates strong for reps!
Row - I pushed the weight up to next week's weight as I wasn't sure that I was getting much out of the rowing. It's just not something that has been a part of my training regime before, so I'm still finding my weight. I'll adjust my weights accordingly.
I'm pleased to still have enough energy in the tank to train, considering that I'm on a diet/cutting cycle. Looking forward to deadlifting tomorrow!
Weight: 18st 5lbs (-9lbs)
Bodyfat %: 25.4 (-0.6%)
Having been sensible with my nutrition - not going over 2000kcal in any day, not drinking alcohol and ensuring that I'm snacking less. And also making sure that I'm going to bed earlier, I think I've managed to get the 3 main points of training completed. That is nutrition, training and rest. I'm quite pleased with the 9lb weight loss and I'm well aware that it'll tail off over the next couple of weeks. I'm really aiming for around -2lbs per week, which is a sensible and sustainable weight loss. Once I get into the mid 16s, I'll be happier. Also - dropping 20kg in bodyweight will push up my squat resistance on the bar - I'd rather put 10kg each side of the bar, than walk around with 20kg in my pockets all day!
So then - tonight's training session...
Squat: 70, 85, 100, 120, 135
Bench: 50, 60, 70, 85, 95
Row: 30, 40, 45, 55, 60
All done x 5 reps.
Squat was OK - my back was a feeling a little weak yesterday and I was worried about how it might hold up, but, I felt good.
Bench press was almost easy, but I know that it's going to get more difficult in a couple of weeks. So I'm happy to be comfortable on 95kg x 5. There were probably another 5 more reps in there, which is brilliant - a couple of months ago, I'd have snapped your hand off if you'd have said I'd be almost 2 plates strong for reps!
Row - I pushed the weight up to next week's weight as I wasn't sure that I was getting much out of the rowing. It's just not something that has been a part of my training regime before, so I'm still finding my weight. I'll adjust my weights accordingly.
I'm pleased to still have enough energy in the tank to train, considering that I'm on a diet/cutting cycle. Looking forward to deadlifting tomorrow!
Saturday 9 February 2013
I put the turd in Saturday.
I had the opportunity for a lie in today. And did I? If 8.30 counts as a lie in, having seen 2am roll around, then yes, I did. Perfect preparation for a morning of heavy lifting.
Last night, I picked up my badminton racquet for the first time in a couple of years and had a bit of a charge about - quite enjoyed that.
So - today's session. The end of the week 'heavy' session.
Squat: 65, 80, 100, 115, 135 (3), 100 (8)
Bench: 50, 60, 70, 85, 95 (3), 70 (8)
Row: 30, 35, 40, 50, 55 (3), 40 (8)
Squat wasn't too bad on the scale of things - quite pleasing to get low and not be thinking too much about form on anything except for the 135kg set.
Bench press seems to be starting quite easy, but I'm sure it'll get harder, so I'm happy for an easy couple of weeks to begin.
Row isn't too bad, but I have no real idea where I am with that one - I might up the weights by 5kg next week.
Next week should see more improvements across the board. Also, coupled with better diet/nutrition AND proper rest, I've managed to drop 8lbs so far this week. Fingers crossed, I'll get down to a fighting weight of low 16st before the summer - that'll be around 3 stone lost - more weight lost = more on the bar for squats, too!
Last night, I picked up my badminton racquet for the first time in a couple of years and had a bit of a charge about - quite enjoyed that.
So - today's session. The end of the week 'heavy' session.
Squat: 65, 80, 100, 115, 135 (3), 100 (8)
Bench: 50, 60, 70, 85, 95 (3), 70 (8)
Row: 30, 35, 40, 50, 55 (3), 40 (8)
Squat wasn't too bad on the scale of things - quite pleasing to get low and not be thinking too much about form on anything except for the 135kg set.
Bench press seems to be starting quite easy, but I'm sure it'll get harder, so I'm happy for an easy couple of weeks to begin.
Row isn't too bad, but I have no real idea where I am with that one - I might up the weights by 5kg next week.
Next week should see more improvements across the board. Also, coupled with better diet/nutrition AND proper rest, I've managed to drop 8lbs so far this week. Fingers crossed, I'll get down to a fighting weight of low 16st before the summer - that'll be around 3 stone lost - more weight lost = more on the bar for squats, too!
Tuesday 5 February 2013
Tickle my toes! It's Tuesday!
So then... Tuesday. The second day of the training week and what do I have to show for it. A wet left foot, a bout of the sniffles and some proper training aches!
Tonight's session was a 'light' squat session, followed by standing shoulder press, followed by deadlifts. All hard power moves. All are going to release lots of lovely natural growth hormones.
Anyway, the specifics...
Squat: 65kg, 80kg, 100kg, 100kg - all sets of 5
Shoulder press: 40kg, 45kg, 55kg, 60kg - all sets of 5
Deadlift: 80kg, 100kg, 115kg, 130kg - all sets of 5
The squat was easy. Last night, my heavy set was 130kg, so this was a form checking session and promoting recovery.
The shoulder press is never an easy exercise for me. But, in around 4 weeks, I want to give a 2 rep clean and press PB a go - so I want to be powerful from the floor and powerful from the rack position.
Deadlift is never easy for me. This weight was heavy and I'm fairly sure that there will be some de-loading during this training cycle. But, I do want to up my PR for the deadlift and I'm almost working out at that at the minute, so that's never going to be easy.
Next weights session is on Friday where I'll be repeating last Friday's session.
As for the wet foot - as I've mentioned before, I do all of my standing barbell exercises barefoot and I trod in a puddle in the gym - the gym has lots of character and you get a shower as you train, sometimes! It's awesome and I would not want to go to a big corporate gym - this is like training in a big garage!
Tonight's session was a 'light' squat session, followed by standing shoulder press, followed by deadlifts. All hard power moves. All are going to release lots of lovely natural growth hormones.
Anyway, the specifics...
Squat: 65kg, 80kg, 100kg, 100kg - all sets of 5
Shoulder press: 40kg, 45kg, 55kg, 60kg - all sets of 5
Deadlift: 80kg, 100kg, 115kg, 130kg - all sets of 5
The squat was easy. Last night, my heavy set was 130kg, so this was a form checking session and promoting recovery.
The shoulder press is never an easy exercise for me. But, in around 4 weeks, I want to give a 2 rep clean and press PB a go - so I want to be powerful from the floor and powerful from the rack position.
Deadlift is never easy for me. This weight was heavy and I'm fairly sure that there will be some de-loading during this training cycle. But, I do want to up my PR for the deadlift and I'm almost working out at that at the minute, so that's never going to be easy.
Next weights session is on Friday where I'll be repeating last Friday's session.
As for the wet foot - as I've mentioned before, I do all of my standing barbell exercises barefoot and I trod in a puddle in the gym - the gym has lots of character and you get a shower as you train, sometimes! It's awesome and I would not want to go to a big corporate gym - this is like training in a big garage!
Monday 4 February 2013
Tell Me Why I Don't Like Mondays
Because they're evil. Pure evil. Work. The long stretch to the weekend. The beginning of the training week.
Actually - the beginning of the training week; now that's cause to put a smile on my face!
So - the first session in earnest doing the Madcow 5x5 program, aiming at getting my 5 rep max up across the important compounds (squat, deadlift, bench press, shoulder press).
Squat: 65kg, 80kg, 100kg, 115kg, 130kg
Bench press: 50kg, 60kg, 70kg, 85kg, 95kg
Barbell row: 30kg, 35kg, 40kg, 50kg, 55kg
All sets done with 5 reps and about 90 seconds rest inbetween.
The squat wasn't too bad. I still get funny looks when I squat in socks. There was a funny noise when I got to the 3rd set and I may have damaged some underpants. D'oh!
Bench press was almost easy and was fairly straightforward.
Barbell row isn't too bad - it's not a movement that I've done much before so I'm happy trying to get decent form.
I know that this programme is going to get a heck of a lot harder over the coming weeks, so I'm happy building a decent base at the minute.
Actually - the beginning of the training week; now that's cause to put a smile on my face!
So - the first session in earnest doing the Madcow 5x5 program, aiming at getting my 5 rep max up across the important compounds (squat, deadlift, bench press, shoulder press).
Squat: 65kg, 80kg, 100kg, 115kg, 130kg
Bench press: 50kg, 60kg, 70kg, 85kg, 95kg
Barbell row: 30kg, 35kg, 40kg, 50kg, 55kg
All sets done with 5 reps and about 90 seconds rest inbetween.
The squat wasn't too bad. I still get funny looks when I squat in socks. There was a funny noise when I got to the 3rd set and I may have damaged some underpants. D'oh!
Bench press was almost easy and was fairly straightforward.
Barbell row isn't too bad - it's not a movement that I've done much before so I'm happy trying to get decent form.
I know that this programme is going to get a heck of a lot harder over the coming weeks, so I'm happy building a decent base at the minute.
Friday 1 February 2013
Feed me Friday!
Back to the gym, back to the blogging. I have a spreadsheet for my progression and everything. Like a total trump of a man, I haven't started my new routine on a Monday. I started it on a Friday. So, I thought I'd do next Friday's session today and I'll repeat it next week.
The new routine will look to add ~35kg to almost every lift & pull. I'm only doing the compounds as I have little/no interest in the isolation moves. If I'm training with someone else, or I'm waiting for something to come free, then I'll have a go on something else.
Anyway - tonight's session...
All were done as sets of 5, unless there's another number in brackets.
Overall, not a bad session and it's the first time that I've confidently lifted more than 2 plates on the bench press. Looking forward to Monday's session already!
The new routine will look to add ~35kg to almost every lift & pull. I'm only doing the compounds as I have little/no interest in the isolation moves. If I'm training with someone else, or I'm waiting for something to come free, then I'll have a go on something else.
Anyway - tonight's session...
- Squat - 65, 80, 100, 115, 135 (3), 100 (8)
- Bench - 50, 65, 75, 90, 105 (3), 75 (8)
- Row - 30, 35, 40, 50, 55 (3), 40 (8)
All were done as sets of 5, unless there's another number in brackets.
Overall, not a bad session and it's the first time that I've confidently lifted more than 2 plates on the bench press. Looking forward to Monday's session already!
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