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Author Topic: PJ's return to compounds  (Read 4199 times)
PJ
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« on: March 28, 2016, 07:09:10 PM »

Hi, it's my first post, and hopefully will become a journal of weight loss and return to lifting, maybe even competing at some point.

I've competed with a local fed, and the BDFPA (twice each), never been a big lifter, and always been the wrong end of the scales. So please don't expect amazing things.

I'm a veggie female (sorry non-gender name) and now 44 so in M1 category, My current comp stats are: 70kg squat / 40kg bench / 97.5kg deadlift.

I competed and lifted properly last in 2014. So have had a gap in training. Other than weights, I enjoy horse riding (we have 2 horses) walking, running (slowly - did a 5k race last week) and the odd gym class like boxfit or kettles. I work for a funeral directors, so there is an element of lifting in my work and am generally on the go.  

I'm considering competing as M2 next year (after February - my birthday), and in the meantime I'll see where my numbers are at / return to lifting. The leisure centre we use as a family (hubby and 3 kids) is getting free weights in this week - which will save me the cost of a 2nd gym membership. Though looking at the racks think we may not be able to do rack pulls, should at least be able to do the three compounds and maybe use plates to stand on to do a form of rack pull (as I'm short).

So this will be a general place to talk training and progression (I hope). Yet undecided on training method from here - so any advice welcome.

I've done 5x5 and 5,3,1 in the past. I use high reps and then filter down to 5,3,1 with dumbbells and machines.

I've been losing weight and am currently 90.5kg but looking to settle for a little while in the mid 80's and then get down under 80's after a break from losing.

Thanks for reading.  Grin
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PJ
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Posts: 12


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« Reply #1 on: March 28, 2016, 07:18:42 PM »

28th March - short session

1km run (after and before warm up)

Pull Downs
30kg 1x20
35kg 2x10
40kg 1x5
45kg 1x3
50kg 1x1

Reverse pull downs
30kg 1x20
35kg 2x10
40kg 1x5
45kg 1x3
50kg 1x1 (slight lean back on this rep not perfect)

Dumbbells:

Bent over rows
8kg 6x5 each arm

Flies
8kg 3x10

Chest Press
8kg 2x10
10kg 2x5

Tricep Pulls (cable machine)
15kg 3x10

Notes -
Time denoted end of session. Also am feeling a bit wobbly getting dumbbells into position heavier than 10kg on flies and press, so looking forward to benching again.

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Nic
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« Reply #2 on: March 28, 2016, 08:47:40 PM »

Hi and welcome! Cheesy
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PJ
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Posts: 12


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« Reply #3 on: March 28, 2016, 09:36:16 PM »

Thanks Nic Smiley
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PJ
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Posts: 12


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« Reply #4 on: April 05, 2016, 11:37:04 PM »

Deadlift Session - Monday 4th April

Deadlift: (first session in 15 months)
no belt or chalk

20kg x10
40kg x5
60kg x3
80kg 5x1 (singles)
40kg 4x5

Clean and press
2x5

leg press
80kg 3x5
120kg 2x5

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PJ
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« Reply #5 on: April 08, 2016, 10:47:16 PM »

2.5km run

Warm up dumbbells - 6kg each hand
4x5

Benched
20kg 3x10 (bar)
30kg 7x2
20kg 3x10

Face pulls
11.25kg 5x10

Stretches and yoga to finish.
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PJ
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« Reply #6 on: April 10, 2016, 06:52:35 PM »

Pleased to say not aching too much after benching, and wasn't displeased with the 30kg as 40kg is my max in comp, so gives me something to aim for.

I still need to settle on a programme to try and build strength and face my demons in the squat rack (new equipment doesn't have side bars so really gonna be going it alone - if I fail I'm screwed.  Shocked I'm not big on squatting so think I'll aim for low weight high reps and go from there and do it on a bench day.

So far deadlift is a Monday - so looking forward to that tomorrow and Bench / squat on a Friday - we're out this Friday though so need to get it done Saturday morning I think.



 

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