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Author Topic: Iron and order  (Read 39284 times)
csaunders
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Posts: 912


NPA South West 2014 Overall Champion


« Reply #60 on: May 03, 2016, 08:24:39 PM »

Today's exploits

25 minute AM walk
25 minute PM walk

Training

Workout 2

Incline press
105kg x 6 6
112.5kg x 5 (solo but tough)

Pendlay row
107.5kg x 6 6 6 (ok)

Sumo Deadlift (TUT)
180kg x 6 6 6 (ok)

Pulldowns
Full block x 16-4-2 (tut 3 second negative)

Chins
15kg x 17-3-2

RHR - 46

On the nutrition front, I've decided to bump my cals up by 300-400
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SCOTTGALTON
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« Reply #61 on: May 04, 2016, 09:04:25 AM »

training and everything look really good mate
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #62 on: May 08, 2016, 03:41:50 PM »

Thursday



Dips
50kg x 6 6
56.25kg x 6 (ok)

Clean and press
80kg x 6 6
87.5kg x 6 (tough)

Bb lunge
120kg x 6 6
132.5kg x 6 (ok)

Ez bar overhead press
52.5kg x 19-3-2

Db hammer curl strict
22.5kg x 19-4-2

Today

7am - 30 minute continous swim

8am weight session

 Flat bench (2mins)
115kg x 3 3
127.5kg x 3 (tough)

Chins
40kg x 3 3
46.25kg x 3 (ok-tough)

Squat
160kg x 3
170kg x 3
180kg x 3 (ok) (pb for bw)

Bb curl medium grip
55kg x 13-3-2 (10s rp)

Floor press
92.5kg x 18-3-2 (10s rp)

Great session - bench is feeling strong! Squat was also particularly good today!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #63 on: May 11, 2016, 06:12:45 PM »

Yesterday

 
Incline press
110kg x 3 3
117.5kg x 3 (ok)

Pendlay row
110kg x 3 3
117.5kg x 3 (ok)

Sumo Deadlift (deadstop tut)
190kg x 3 3
200kg x 3

Pulldowns
Full block +15kg x 18-4-2

Chins
15kg x 18-3-2
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #64 on: May 12, 2016, 08:58:39 PM »

Yesterday

Normal walks

Late night swim at 9pm - 1 mile in 38 minutes.

Today


Dips
60kg x 3 3
75kg x 2

Clean and press
90kg x 3 3
100kg x 3 (tough)

Bb lunge
140kg x 3 3 3 (ok)

Ez bar overhead press
52.5kg x 20-3-2

Db hammer curl strict
22.5kg x 19-4-3

Great workout and a pb on c+p too
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #65 on: May 15, 2016, 10:49:48 AM »

Today

830m swimming session with an emphasis on technique - did about 800

945 am - Training

Flat bench (2mins)
102.5kg x 9 9
110kg x 9 (solid)

Chins
15kg x 9 9
27.5kg x 9 (tough)

Squat
140kg x 9 9
162.5kg x 9 (ok-tough)

Bb curl medium grip
55kg x 13-3-2 (10s rp)

Floor press
90kg. X 19-3-2

Great session and the last phase of 9 reps on this Ian Duckett inspired workout as I have my stag in 4 weeks time, so the workout plan finishing in 3 weeks falls at a perfect time!
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ben-howard
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« Reply #66 on: May 15, 2016, 02:43:02 PM »

Great work and consistency mate, have you read Ian's new book, old but strong, a good read , whats a typical days eating looking like for you? Any plans to compete in anything ?
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #67 on: May 15, 2016, 03:49:11 PM »

Thanks, Ben. I've certainly been more consistent om this programme than I have been for some while.

I have no immediate plans apart to just enjoy my training and to get fit /healthy in the process. I have my wedding at the end of August so no immediate thoughts about competition. I am eyeing up an obstacle course run such as tough mudder or survival of the fittest, so we shall see where I am at after my honeymoon Smiley

My diet is very similar to yours. 3 main meals, 3 snacks (involving nuts and fruit/yoghurt).

I've not read Ian's book yet - I was hoping he'd put it on amazon so I could download it on my kindle. I'll see if that happens,  but if not, Il buy the hard back.
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #68 on: May 17, 2016, 09:03:43 PM »

Today


Incline press
95kg x  9 9
102.5kg x 9 (ok-tough)

Pendlay row
97.5kg x 9 9
100kg x 9 (ok-tough but more Upright)

Sumo Deadlift
172.5kg x 9 9 9 (ok-tough)

Pulldowns (tut - 3's negative)
Full block x 18-3-2

Chins
15kg x 18-3-2

Nice workout this evening. Back was feeling quite tight so decided to keep the weight increase relatively small, a good decision in the end but I still managed to get a very good contraction in my hamstrings.

In London tomorrow for business purposes so a 4am wake up - just took the dog in the Welsh downpour so going to get some food and go to bed!
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #69 on: May 19, 2016, 09:38:06 PM »

Tonight



Dips
40kg x 9 9
47.5kg x 9 (ok-tough)

Clean and press
72.5kg x 9 9
80kg x 9 (solid)

Bb lunge
100 x 9 9
122.5kg x 9 (ok)

Ez bar overhead press
52.5kg x 18-4-2

Db hammer curl strict
22.5kg x 17-4-3
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #70 on: May 22, 2016, 03:01:54 PM »

Today

815am swimming session - 1/2 mile swim followed by 9x 50 metre sprints

930 - workout

Flat bench (2mins)
110kg x 6 6
115kg x 8 (pb - tough)


Chins
33.75kg x 6 6
35kg x 6 (ok-tough)

Squat
150kg x 6 6
170kg x 6 (ok-tough)

Bb curl medium grip
55kg x 13-3-2(10s rp)

Floor press
90kg. X. 20-3-2

Fantastic workout. I was feeling very strong,especially on the bench; a pb at my current bodyweight of 84kg. I'd last benched similar numbers at 94kg!

What is striking me as odd is despite only training 3x a week, I am generally losing weight and gaining strength, coupled with a general improvement in my overall fitness. It will be a shame to end this programme but I'm definitely  in need of a shakeup. Although, the next phase will be based on similar principles - compounds and heavy!
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SuperplexSteve
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Posts: 436



« Reply #71 on: May 22, 2016, 06:53:19 PM »

Glad to hear that the workouts have been going well.  It sounds like the emphasis on improving overall fitness is achieving the desired result.  You're becoming more efficient at everything.
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csaunders
*****
Posts: 912


NPA South West 2014 Overall Champion


« Reply #72 on: May 25, 2016, 01:04:35 PM »

Yesterday


Incline press
105kg x 6 6
112.5kg x 5 (solo could get 6 with spot)

Pendlay row
110kg x 6 6 6 (ok - more Upright)

Sumo Deadlift (TUT)
182.5kg x 6 6 6 (ok)

Pulldowns
Full block x 18-4-2 (tut 3 second negative)

Chins
15kgk x 18-3-2

Today

No swimming I'm afraid as it's going to be a late one in the office.

I'll still get my two walks in with my four legged friend though.
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SCOTTGALTON
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« Reply #73 on: May 26, 2016, 08:44:04 AM »

your a strong fella mate. There are some very good sessions getting logged.
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SuperSi
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Posts: 3202



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« Reply #74 on: May 26, 2016, 04:27:58 PM »

What Galts said. You're very strong across all the movements - I think it definitely shows in your physique. Smiley
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