July 19, 2019, 07:10:55 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
   Home   Help Search Login Register  
Pages: [1] 2
  Print  
Author Topic: Bigger, Faster, Stronger  (Read 1035 times)
James28
*
Posts: 21


« on: March 29, 2019, 07:35:41 PM »

Hi all,
I have been training in the gym for about 12 years, which initially started when my college rugby coach told me I needed to put some beef on my frame. Since then I have had stints in bodybuilding, powerlifting and now wanting to have a stab at obstacle courses such as Spartan Race and Tough Mudder at some point.
Since this goal is not so singular as to what I'm use to I need to find a harmony of sorts between strength, hypertrophy, conditioning and mobility in order to perform my best.


Last nights session consisted of
Squats
60x5 75x5 92.5x5 100x5 115x5 132x3 147.5x10

Stiff leg deadlifts
60x5 67.5x 72.5x5

Kettle bell swings
3 sets of 20 swings

Leg curls
2x15 1x11

Suit case deadlift holds
3 sets of 15 second holds each side

Early rise this morning to do 20 laps of farmers walks followed by 15 minutes of stretching before work.
Logged
James28
*
Posts: 21


« Reply #1 on: April 02, 2019, 01:38:09 PM »

Last nights upper body training

Standing press
27.5x5 35x5 40x5 42.5x5 50x5 57.5x16
Very please with the last set considering my previous rep max was about 11

Close grip bench press
47.5x10 57.5x10 60x10

Machine rows
3x20

Reverse machine flyers
3x20

db skull crusher's
1x20 2x10

Seated hammer curls
1x20 1x12 1x10

10 minutes on the step machine
Logged
James28
*
Posts: 21


« Reply #2 on: April 03, 2019, 09:02:23 PM »

Trapbar deadlift
60x5 75x5 90x5 97.5x5 112.5x5 127.5x22

Safety bar squat
57.5x10 67.5x10 80x10

Unilater leg curls
Drop set up to 30 reps each leg

Kettle bell swings
24x20,12,15

Ab wheel
3x10

10 minutes on the stepper

Logged
James28
*
Posts: 21


« Reply #3 on: April 04, 2019, 03:09:48 PM »

Am training
Bench press
45x5 55x5 65x5 70x5 82.5x5 92.5x14

Incline press
47.5x10 57.5x10 65x10

Due to time constraints I had to drop set the following exercises

Close grip pull downs
Reverse lateral flyers
Machine curls
Tricep pull down

10mins on the stepper
Logged
James28
*
Posts: 21


« Reply #4 on: April 05, 2019, 09:41:49 PM »

Busy day at work followed by painting the bathroom before squatting

Squats
65x5 80x5 95x5 102.5x5 120x5 137.5x11

Stiff leg deads
47.5x10 57.5x10 67.5x10

Leg curls
3x10-12

Kettle bell swings
3x20

Suit case deadlift holds
50x20sec 60x20 70x13

Jump on the stepper for ten

Back to painting while tea cooks
Logged
egg-custard
*****
Posts: 1675



« Reply #5 on: April 06, 2019, 01:20:40 PM »

Great Squats there
Do you do full with them ?
I only do box squats when I get close to my max with them
Do you  ever attempt  a higher squat weight by doing partials or negatives?
Great journal Iím following with great interest
All the best eggy
Logged
James28
*
Posts: 21


« Reply #6 on: April 06, 2019, 06:43:02 PM »

Thanks eggy appreciate the kind words there.
Yeah I get to at least parallel with them but tend to go deeper if I have my squat shoes on.

No, I tend to be quite vanilla with my options: high bar and safety bar but also low bar and front if my shoulders and elbows can handle the stress

Did a conditioning session today which involve 10 laps on the prowler working up to 140kg and 10 laps of farmers walks with 120.
Logged
James28
*
Posts: 21


« Reply #7 on: April 07, 2019, 04:47:55 PM »

Just come back from a 5k run. First I've been in years and it felt great! Looking forward to more in the future Smiley
Logged
James28
*
Posts: 21


« Reply #8 on: April 09, 2019, 02:38:19 PM »

Trained upper body late last night

Press
27.5x5 35x5 40x5 47.5x3 52.5x3 60x12

Close grip bench press
57.5x8 67.5x8 72.5x8

Wide grip lat pull downs
50 reps

Reverse machine flyes
50 reps

Rope pushdown
40reps

Machine curls
40reps

Considering get some rest in today as I've train roughly 10 days straight although if I have time after work I'll squeeze a session in
Logged
James28
*
Posts: 21


« Reply #9 on: April 11, 2019, 06:14:08 PM »

Last nights session

Trap bar deadlifts
60x5 75x5 90x3 112.5x3 122.5x3 135x20

Safety bar squats
67.5x8 77.5x8 80x6

Leg curls
30 reps

Kettle bell swings
40 reps

Side bends
3x10

Ready for tonight's upper work
Logged
James28
*
Posts: 21


« Reply #10 on: April 11, 2019, 07:48:43 PM »

Bench press
45x5 55x5 65x3 77.5x3 87.5x3 97.5x12

Incline bench
57.5x10 65x8 75x6

Dumbbell rows
40 reps

Face pulls
30 reps

Tricep pushdowns
40 reps

Cable curls
35 reps

10 minutes on the stepper
Logged
James28
*
Posts: 21


« Reply #11 on: April 12, 2019, 12:24:30 PM »

Squats
65x5 80x5 95x3 112.5x3 127.5x3 142.5x10

Stiff leg deadlifts
60x8 67.5x8 77.5x6

Leg curls
30 reps

Kettle bell swings
45 reps

Ab wheel
3x10
Logged
James28
*
Posts: 21


« Reply #12 on: April 16, 2019, 02:14:56 PM »

Been abit busy over the last couple of days and haven't had chance log in. Still managed to train this morning and last night

Monday night
Over head press
27.5x5 35x5 40x5 50x5 57.5x3 62.5x12

Close grip bench press
60x5 70x5 80x5

Pull ups started wide grip for a set of ten, neutral for ten and reverse for 10

Rear delt machine
60 reps

Dumbbell curls
60 reps

Skull crusher
50 reps

This morning's session
Trap bar deadlift
60x5 75x5 90x5 112.5x5 127.5x3 142.5x20

Safety bar squat
75x5 85x5 97.5x5

Standing leg curl
30 reps each leg

Kettle bell swings
1x40 1x20

Ab roller
3x10

Feeling pretty decent considering there wasn't much rest time between sessions. The 20 repper was a bugger though Smiley
Logged
egg-custard
*****
Posts: 1675



« Reply #13 on: April 17, 2019, 01:00:31 AM »

Wow thats two great sessions there
Nice going mate
Eggy
Logged
James28
*
Posts: 21


« Reply #14 on: April 17, 2019, 02:02:23 PM »

Thank you Smiley
Logged
Pages: [1] 2
  Print  
 
Jump to:  

Natural Muscle Forum: Discussion on UK natural bodybuilding, weight training, strongman, powerlifting, weight loss, nutrition and supplements
Powered by MySQL Powered by PHP Powered by SMF 1.1.21 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!