[Khanage]

(Original post by MrBenchPress)
how old and big was the guy who did these lifts? and how fast can he run?

2 different guys.

180 x 3 bench = 106kg hooker, aged 19
260 x 3 squat = 115kg prop, aged 23

coulden't tell you their speed times off the top of my head x

[MrBenchPress]

(Original post by Khanage)
2 different guys.

180 x 3 bench = 106kg hooker, aged 19
260 x 3 squat = 115kg prop, aged 23

coulden't tell you their speed times off the top of my head x

Christ that's impressive. Those numbers wouldn't be bad for a 120 kg experienced and dedicated strength trainee, let alone a teenager

[Michael XYZ]

(Original post by Khanage)
15/08/11

Squat: worked up to 150 x 3
Bench: worked up to 100 x 3
Prone Pull: worked up to 90 x 3

-------------------------------

Today the players at the rugby team I work for worked up their 3RM's, so afterwards I did my own gym session and did the same.

Very happy with my squat, infact this is PB! Bench was ok, a bit disappointing, but meh. Prone pull was decent..

The rugby boys in the gym this morning were insane though, witnessed a 180 x 3 bench and 260 x 3 squat!!

Good job on the squat, we're now at the same level on them (although I'm hoping to hit 152.5 for a triple today ).

You're bench still rapes me...

[Khanage]

(Original post by Michael XYZ)
Good job on the squat, we're now at the same level on them (although I'm hoping to hit 152.5 for a triple today ).

You're bench still rapes me...

Good luck on the squat! Bench will come, tbh thats not great for me! No spotter. I reckon I could crank out 105 x 3 perhaps...

Whats your training like atm?

[Michael XYZ]

(Original post by Khanage)
Good luck on the squat! Bench will come, tbh thats not great for me! No spotter. I reckon I could crank out 105 x 3 perhaps...

Whats your training like atm?

In terms of routine?

Upper/lower split - 2 each per week. 2x bench, 1x squat, 1x deadlift.

It's working really well I think.

[Khanage]

(Original post by Michael XYZ)
In terms of routine?

Upper/lower split - 2 each per week. 2x bench, 1x squat, 1x deadlift.

It's working really well I think.

Nice, just your own kind of program? What about pressing?

[Michael XYZ]

(Original post by Khanage)
Nice, just your own kind of program? What about pressing?

Kinda, but stolen a bunch of ideas from different routines. So, for example, I do my benching the same way as Madcows 5x5 just because it seems to work well for me.

My pressing has suffered, I must add. Right now I do push presses on one of the bench days. It may have been good to do something like 5/3/1 and have a OHP day instead of one of the bench days but I feel like one bench day would not work well for me.

[Khanage]

16/08/11

DB jumps (1x 25 db), Chins (bw), Sprinter sit ups (bw)
- 4 sets of 10 - 9.02

Burpees (bw), Explosive press ups (bw), Inverted row (bw)
- 4 sets of 10 - 9.15

KB swings (32 bell), Curl + press (ez + 20kg), Hip ups (bw)
- 4 sets of 10 - 9.32

--------------------------------

Gonna start incorperating circuits into my routine, no cardio equipment available too me atm and too lazy to run (lols...) and prefer to do circuit stuff anyway.

Basically it was 3 exercises of 10 reps, for 4 sets. Tried to hit every body part.

Was good but basically just showed me how unfit I was!

[Michael XYZ]

Good stuff.

I'd die trying to do any circuit stuff. My cardio is pretty **** and I should really improve it.

[Khanage]

(Original post by Michael XYZ)
Good stuff.

I'd die trying to do any circuit stuff. My cardio is pretty **** and I should really improve it.

Yeah i pretty much did! I need to do it though, i'm a couple of KG's overweight really and need the fitness.

Gonna do legs/back and maybe shoulders tomorrow. Then circuits thurs, chest/arms friday.

[Michael XYZ]

Yes, I'd imagine for rugby (you still play, right?) you'd need it.

I've been thinking about starting that up when at uni...

[Khanage]

(Original post by Michael XYZ)
Yes, I'd imagine for rugby (you still play, right?) you'd need it.

I've been thinking about starting that up when at uni...

Well no not really! Been working through my internship, might join a side in October because thats when I get my car back. Im technically eligible to play for uni still, so I may sneak there for a couple of games.

But you should defo give it a go

[Khanage]

18/08/11

Jump squat: 60 x 5, 5, 5, 5
Calf raises: 100 x 8, 8, 8, 8
Prone pull: worked up to 80 x 5, 5,
Pullups: BW x 6, 5, 4, 4
Seated press: worked up to 65 x 5, 3
Lat raises: 10 x 12, 15 x 8, 8, 8

--------------------------------

Quick session today, 1 min rest between all exercises. Chest/arms tomorrow

[Michael XYZ]

(Original post by Khanage)
Well no not really! Been working through my internship, might join a side in October because thats when I get my car back. Im technically eligible to play for uni still, so I may sneak there for a couple of games.

But you should defo give it a go

Any tips for it? My cardio is quite ****, I must admit, but I don't really want to do a lot of cardio at the expense of my lifting...

[Khanage]

(Original post by Michael XYZ)
Any tips for it? My cardio is quite ****, I must admit, but I don't really want to do a lot of cardio at the expense of my lifting...

I hate cardio too! I'd reccomment sprints/HIIT. I literally hated cardio, I used to stick a treadmill on 18kph, jump on for 30s then off for 30s x 10-12.

Things like that. Also metabolic circuits, rowing, etc..

[Khanage]

19/08/11

Was meant to do chest/arms but instead I was running late for a train... so I did 30 mins of high rep chest/arm stuff with my housemates 15kg db's lol... will do a proper chest/arms session tomorrow.

[Khanage]

22/08/11

Bench: worked up to 80 x 5, 5, 5
DB flys: 10 x 12, 12, 12
Skullcrushers: +20 x 10, +25 x 8, 8
CG pressups: bw x 8, 8, 8
BB curls: 40 x 8, 45 x 8, 6, 6
Hammer curls: 15 x 10, 10, 10
Out + in curls: 8/8, 8/8, 8/8

--------------------------------

Weird session, didnt warm up enough for bench and didnt feel good. Shoulder aches a bit.

Anyway I powered through and it was decent at the end. Legs tomorrow.

[Khanage]

23/08/11

Squat: worked up to 140 x 5
Prone pull: worked up to 82.5 x 5, 4, 4
Good mornings (ss1): worked up to 60 x 8
Band facepulls (ss1): x 12, 12, 12
Calf raises (ss2): worked up to 90 x 10
Neutral grip chins (ss2): bw x 8, 8, 8

--------------------------------

Very happy with the squat! Prone pull was ok.. but I need to get better at it.

Havent dont good mornings in ages, so kept it light. everything else was ok, kept calf raises light as they are tight.

[Khanage]

24/08/11

Seated press: worked up to 67.5 x 5, 70 x 3
BB shrugs: worked up to 100 x 8, 8
Front raises (ss1): 10 x 12, 12, 12
Rear delt raises (ss1): 7.5 x 10, 10, 10

Circuit (3 x 10 as fast as possible): 5.18
DB Jumps (15kg) - Explosive press ups (bw) - Band assisted pullups - Single arm row (20kg)

Toe touches (ss2): 10, 10, 10, 10
Hip ups (ss2): 10, 10, 10, 10

--------------------------------

Happy with the press! pretty sure its even a PB for me!

Everything else was ok.. circuit was for a little blow, abs cos i want ABZ!! lol.

Also body fat tested at 10.5% which im pleased at, was 11% last month so slowly going down!

[Illidan_Stormrage]

10% bodyfat must be enough to see abs without baby oil and fancy lighting no?