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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: davie on April 30, 2008, 03:02:21 AM
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Well here it is guys, after help from wicked with the layout iv started my powerlifting routine.
Still working towards size and getting those numbers up.
1st session monday april 28th (a sunny day tho slightly overcast,wind out the east lol).
ME lower body
Squat (hadnt maxed out in years,went well)
1xbarx20
1x132x10
1x220x8
1x242x6
1x264x4
1x275x2
1x286x1
1x297x1
Ripped boxers again,but totally worth it lol.
Leg raise supersetted with leg curl
1x132x12 1x154x12
1x143x12 1x165x12
1x154x12 1x176x12
EZ Curl
1x92.5x8
1x103x8
1x114x6
All in all v good. tho im writing this on wednesday, and my legs are stil totally nackered.Not even really sore, just kinda sore mixed with v v tired. Did sum shuttle runs with a client last night to stretch them out, hasnt really helped lol.
Bench today, havnt flat BB benched in like 2 years. So im gonna try rememeber to grip power rings, keep elbows tucked as much as i can and arch my lower back, and pull my feet back.lets do it.
davie
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Hey,
I take it HIT has been cast aside?
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For now my friend, after all my DC over tha last 14 months, then doing an abbreviated HIT,then the one i did with u, my joints wer taking a pounding.
Hows ur training going tho mate?
davie
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Wednesday april 30th.
max effort upper body.
Bench
1x110x10
1x132x8
1x154x6
1x176x3
1x187x1
1x198x1
1x209x1
CGBP
1x110x8
1x121x8
1x132x8
Pulldowns
1x187x8
1x198x8
1x209x8
Lat raises
1x27.5'sx8
1x33'sx8
1x38.5'sx6
Weird day, like iv said b4 i havtn flat BB benched in 2 years. I tried keepin my feet back but found it hard driving threw the heels as they wer kinda off the ground. Keptmy grip at the power rings, but tried keeping elbows tucked in as much as possible,it krept out on the 209 attemp but got it up.also tried archin back.
It all felt a bit weird as i havnt done alot of flat benching,and especially powerlifting technique, but itl come.
Close grip was way too light.
Pulldowns are getting upped aswell.
and laterals felt ok.
davie
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you do some weird weights bro...what kind of equipment are you using?
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you do some weird weights bro...what kind of equipment are you using?
probably using kilo plates in Europe somewhere.
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haha way to do work davie! keep it up man! and yeah i think he's bustin out the kilos
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you do some weird weights bro...what kind of equipment are you using?
haha yup im in scotland, i use haggis for weights stuck on the end of tree branches lol.
But seriously i use kilos, so for the benifit of u boys im trying to convert them to pounds (times what i lifted by 2.2).
And thanks for the comments (unless u guys wer taking the piss), like i said.bench is weird and will take a while to get used to.
Numbers arent great i know, but iv had a fair few injuries of recent seasons.BUT im not trying to make excuses, im gonna get my head down and ul see those numbers climb and climb!!
davie
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Awesome stuff davie...another good training log to follow. ;)
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haha yup im in scotland, i use haggis for weights stuck on the end of tree branches lol.
But seriously i use kilos, so for the benifit of u boys im trying to convert them to pounds (times what i lifted by 2.2).
And thanks for the comments (unless u guys wer taking the piss), like i said.bench is weird and will take a while to get used to.
Numbers arent great i know, but iv had a fair few injuries of recent seasons.BUT im not trying to make excuses, im gonna get my head down and ul see those numbers climb and climb!!
davie
LOL
thanks for expmlaining it bro
i was confused
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haha no probs, im the one converting it, and im confused.lol.
DE Lower Body.
Box Squat
8x198x2
BB HAcks
1x187x10
1x198x10
1x209x10
Ham Raises
1x10
1x10
1x10
Db Curl
1x38.5x8
1x45x8
1x50x8
Shrugs
1x209x10
1x220x10
1x231x10
davie
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DE Upper Body
Bench
Wide Grip
3x110x3
Normal Grip
3x110x3
Close Grip
3x110x3
Reverse Bench
1x132x8
1x136x8
1x143x8
1x132x8
T-Bar Rows
1x176x8
1x180x8
1x187x8
1x176x8
Seated Military (tris wer fried,over estimated here)
1x110x8
1x114x5
1x103x6
davie
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Was out for my birthday over the weekend and lets just say still feeling effects of that (i dont drink on regular basis,but my bday was exception) +cold/flu,So max effort lower body didnt happen yesterday.got max upper body tommorow.bring it lol.
davie
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ME Bench
Bench Press
1xBArx10
1x132x10
1x154x8
1x176x5
1x187x3
1x198x1
1x209x1
Tris=CGBP
1x132x8
1x143x9
1x154x8
1x132x8
Back=Pulldowns
1x187x8
1x198x8
1x209x6
1x187x8
Shoulders=Lateral Raises
1x27.5x8
1x33x8
1x38.5x7
1x27.5x8
Ok, didnt have spotter so didnt try higher max than last time. Sorry for weird looking lat raise numbers. the Db's here go up like 12.5kg's.15kgs then 17.5 kg's.
davie
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DE Lower Body
Box squat
8x202x2
Bb Hacks
1x198x10
1x209x10
1x220x10
Bis=Db Curls
1x45'sx8
1x50'sx8
1x55'sx8
1x45'sx8
Shrugs (Db)
1x66'sx14
1x77'sx14
1x88'sx15
1x66'sx15
davie
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DE Upper Body
Bench
3x110x3 Wide
3x110x3 Normal
3x110x3 Close
Tris=Rev Bench
1x136x8
1x143x8
1x147x8
1x136x8
Back=Machine Row
1x132x8
1x143x8
1x154x8
1x132x8
Shoulders=Seated Military
1x103x8
1x110x8
1x114x6
1x103x8
Rotator work, then home
davie
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where are your wide/normal/close grips on the bench?
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where are your wide/normal/close grips on the bench?
Im just doing them on dynamic day, the way wicked suggested.using like 110lbs and doing 3 sets of 3 quick reps on wide then normal then close.
I was gonna use more weight but if wickeds using 165lbs il stick with 110 for a couple more weeks.
davie
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no, i meant that literally. like, where are you putting your hands at each of those grip widths?
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no, i meant that literally. like, where are you putting your hands at each of those grip widths?
Oh hahaha, my bad mate sorry.
Wide im out as far as i can,couple inches off the collars at each side. Normal for me up until now has been middle finger over the power ring. Close has been index finger just inside the smooth part at middle of bar (rest of fingers on the rough).
Tho im gonna been bringing my normal grip in the way a bit, so in future my close grip will also been narrower aswell.
davie
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ah all right.
wicked or L4S can correct me on this, but i seem to remember the westside idea with alternating grips not to involve going that crazy. more like normal is wherever you bench, and wide and close are a hand's width inward or outward.
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Yeh i guess. My new normal grip is gonna be hands just insde power rings.so my close grip will be all hands just in the smooth part of the bar.Wide will be hands about 3-4 inches wider that normal grip.
davie
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Question for u guys (a couple actually), im rotating excercises every few weeks as i was told to do i.e. back squat for 3 weeks, then deadlift for 3 then front squat for 3 then back to squats....same with upepr body, flat bench for 3 then incline, then decline.
After heavy squats would u change to front squats or deads next?
2.When i change a major excercise, should all others in the workout change e.g. change tri excercise from CGBP to dips?Just curious.
3. Im not sure if im making too big jumps on the sets b4 i hit 1rm, and its taking alot out of me.
i.e. today on bench day i did (im writing it in kilos), 60Kg's for 10, then 70 for 8,then 80 for 6, then 90 for 1 and 95 for 1 (missed out set of 3). should i use less weight on the sets of 10,8,6 given what my max is? SHould i be using like 40kgs for 10, then 50 for 8,60 for 6, 70 for 3....AND then take big jump and start with the 1 rep maxes with 90 and see if that helps? Kinda feel maybe my sets of 10,8,6 are taking alot out of me?!
Same applys for squats i guess.
davie
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i never change my main lift, honestly. i just cycle intensity. i'll do singles for a few weeks, triples, maybe sets of five. i've noticed that if i cycle out a lift for too long i don't get very good at it. of course that only applies to my bench i suppose, my pull and squat have been stalled for a while. :P
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i never change my main lift, honestly. i just cycle intensity. i'll do singles for a few weeks, triples, maybe sets of five. i've noticed that if i cycle out a lift for too long i don't get very good at it. of course that only applies to my bench i suppose, my pull and squat have been stalled for a while. :P
Yeh, im just going on wickeds suggestions so gonna give ait a shot.
What do u think about how i should up weight each set leading up2 a max. I think the idea of starting very light and doing it like i posted above, could be better for me?!
davie
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Me Upper body
Wrote this in another note pad for sum reason, and dont have it with me to type up. On a + note my max squat went up 2 1/2 kilograms.
Go me lol.
davie
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Max effort bench
Flat bench
1x132x10
1x154x8
1x176x5
1x198x1
1x209x1
CGBP
1x143x8
1x154x8
1x165x8
1x143x8
Back - Pulldowns
1x187x8
1x198x8
1x209x8
1x187x8
Shoulders - Db Press
1x55'sx8
1x60.5'sx7
1x66'sx4
1x55'sx5
Ok workout. best bit was the close grips which are going up quickly and are real close to my max bench lol. Not stressing as im still fiddling with hand placement etc on that.
Pulldowns wer better than last time.
Shoulder work wasnt v good, was pretty spent and should have started with lighter weight and made bigegr jumps. next time tho
davie
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DE Lower Body
Box Squats
8x209x2
BB Hacks
1x209x10
1x220x10
1x231x10
Hammy Press
1x242x12
1x264x12
1x286x12
DB SHrugs
1x66'sx20
1x71.5'sx20
1x77'sx12
DB Curl
1x44'sx8
1x50'sx8
1x55'sx8
davie
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DE Upper Body
Speed Bench
wide Normal Close
3x110x3 3x110x3 3x110x3
Tris
Dips
3xBWx12
T-Bar Rows
1x176x8
1x187x8
1x198x8
1x176x8
Military Press
1x99x8
1x110x8
1x121x7
1x99x8
Good workout, tried something diff for tris, gonna start weighted dips next week.
davie
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Nice. before too long we're going to see you harnessed up pulling a tank in the Edinburgh Tattoo
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the BB hacks is what really amazes me. i can't do shit balls on that lift.