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TSR wants you: get involved with Power Hour. 10-04-2014
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    Had hockey training on Wednesdays, and played a hockey match saturday. Fair bit of cycling too.
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    Went to the gym Matt recommended. Pretty nice! 3 mile cycle each way though, not great on the way back though!

    Squat
    40kg*10
    70kg*5
    80kg*5,5,5

    OHP
    20kg*10
    30kg*10
    35kg*5
    40kg*5
    45kg*3,3,3

    Deadlift
    160kg*1
    140kg*3

    Incline Bench
    20kg*5
    40kg*5,5,5

    Bunch of machine curls/bench stuff+pullups/pulldowns.

    Did a 500m erg-1:40 or so. Might've been 1:40.9 I think. Think that was about it.


    So; lost lots of strength, but have a reasonable gym to go to now! SS style for a while I think, will probably start at around about
    Squat-60kg
    OHP-35kg
    Dead-100kg
    Bench-40kg
    Row-dunno, 40kg ish?

    Probably will do some assistance too, and see if I can find a dip machine. Woop.
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    (Original post by Slumpy)
    Went to the gym Matt recommended. Pretty nice! 3 mile cycle each way though, not great on the way back though!

    Squat
    40kg*10
    70kg*5
    80kg*5,5,5

    OHP
    20kg*10
    30kg*10
    35kg*5
    40kg*5
    45kg*3,3,3

    Deadlift
    160kg*1
    140kg*3

    Incline Bench
    20kg*5
    40kg*5,5,5

    Bunch of machine curls/bench stuff+pullups/pulldowns.

    Did a 500m erg-1:40 or so. Might've been 1:40.9 I think. Think that was about it.

    Wh
    So; lost lots of strength, but have a reasonable gym to go to now! SS style for a while I think, will probably start at around about
    Squat-60kg
    OHP-35kg
    Dead-100kg
    Bench-40kg
    Row-dunno, 40kg ish?

    Probably will do some assistance too, and see if I can find a dip machine. Woop.
    How come you increase weights incrementally rather than starting with the heaviest and then go down?
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    (Original post by The West Wing)
    How come you increase weights incrementally rather than starting with the heaviest and then go down?
    The lighter ones were essentially warm ups/just see where I'm at. It's been almost a year odd since I've been to a gym consistently, so I figured it was best to gradually work up to get a gauge.
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    (Original post by Slumpy)
    The lighter ones were essentially warm ups/just see where I'm at. It's been almost a year odd since I've been to a gym consistently, so I figured it was best to gradually work up to get a gauge.
    Ohh that makes sense, it has the added benefit of preventing injury etc.
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    (Original post by The West Wing)
    Ohh that makes sense, it has the added benefit of preventing injury etc.
    What's happened to your blog anyways?:p:
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    (Original post by Slumpy)
    What's happened to your blog anyways?:p:
    Since starting work my diet is too embarrassing to post online! It involves too many kit kats and cans of Red Bull and diet coke.
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    Good luck, those re high goals. I think you could reduce the deadlift and increase the bench goals though.
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    (Original post by The West Wing)
    Since starting work my diet is too embarrassing to post online! It involves too many kit kats and cans of Red Bull and diet coke.
    Ah, fair play. Get back on it!:p:

    (Original post by Dragonfly07)
    Good luck, those re high goals. I think you could reduce the deadlift and increase the bench goals though.
    Which goals? I can't remember posting any recently!
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    (Original post by Slumpy)
    Ah, fair play. Get back on it!:p:



    Which goals? I can't remember posting any recently!
    Sorry I responded to your original post before realising this was a 22 page thread :puppyeyes:.

    I'll go back a few pages to see how you've been doing I find this interesting cause you started quite low.
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    Cycle to the gym, then:

    Squat
    60kg*5*5
    50kg*10

    Incline Bench
    20kg*10
    30kg*10
    40kg*5*5
    30kg*10

    T-bar row thing
    20kg*10
    30kg*5*5

    Bit of shoulder stuff/curls. Did a couple of pullups/dips, but my lats didn't fancy the pullups, and my wrists weren't keen on the dips!

    3*500m erg, 1 min rest(2:00, 1:57, 1:54)-trying to go semi gently because legs were tired and had a cycle to go.
    Bit of a sprint on the treadmill, some abs.

    Cycle back to the flat.
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    Squat
    62.5kg*5*5
    52.5kg*10

    OHP
    20kg*10
    30kg*10
    35kg*6*5(might've been 5*5, but I wasn't sure how many sets I'd done, so I did an extra)
    30kg*5

    Deadlift
    60kg*5
    100kg*5
    120kg*3*5

    Couple of pullups, 3*5 dips, some curls, lat pulldowns etc.
    Some abs, little bit on the treadmill.

    Cycle to and from the gym also.
    Think I need to sort my form out on OHP and deadlifts really.
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    Squat
    20kg*10
    65kg*5*5

    Incline Bench
    20kg*10
    42.5kg*5*5
    Flat-40kg*10

    T-bar Row thing
    32.5kg*5*5

    Bunch of pulldowns/pullups/curls/some row thing/DB press/machine reverse fly thing. Dips*8,5,5. Some abs, little bit on the treadmill.
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    OHP
    20kg*10
    30kg*5
    37.5kg*5*5
    32.5kg*5

    Squat
    20kg*10
    40kg*5
    67.5kg*5*5

    Deadlift
    100kg*5
    122.5kg*3*5

    Some pulldowns, and a bunch of machines(chest press, curls, fly, reverse fly). Then about 10 mins on the treadmill(which again died once I put it up to 10mph)+some abs.
    Edit; deadlifts were a bit odd. First set, didn't totally keep good form. Second set was superfast. Third set was also ok, but grip went after the 3rd rep, so I did the last two reps mixed grip.
    Squats ok, but my left knee still slightly dodgy. Don't think it helped I was on slightly uneven ground. OHP fairly fine, but shoulders do go quickly! Again in and out in maybe 3/4s an hour, so not much rest time there.
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    Some sprints on the hill. 5*between 2 lamposts, then 3*a shorter bit at the bottom.
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    Squats
    70kg*5*5

    Incline Bench
    20kg*10
    30kg*5
    45kg*5*5
    Flat-45kg*5

    T-bar thing
    35kg*5*5
    30kg*5

    Dips-8,6,4
    Bunch of lat pulldowns, reverse fly, curls, flys, wrist curls. Quick bit on the treadmills/cross trainer/abs.
    In and out in under an hour, not bad!

    Rest time still extremely minimal. Squats pretty easy. Last rep of last set of bench was tough, but as I say, even less rest than squats there. Rows pretty easy. Sorta feel like I should be doing some more leg assistance given how much upper body I am, but I suspect squats will get hard enough soon.
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    Squats
    20kg*10
    40kg*5
    72.5kg*5*5

    OHP
    20kg*10
    30kg*5
    40kg*5*5
    30kg*5

    Deadlift
    125kg*3*5

    Dips-8,8,6

    Bunch of machines(hammer chest press, pulldowns, back hypers, some pullups, curls, reverse flys, flys, shoulder thing). Treadmill for 10 mins, abs, home.

    Squats nice and easy, stands were too high though, so I had to calf raise it out really. Bit stupid. OHP form was terrible for the first 3 sets, kept going away from my face, last two sets not too bad. Last set was pretty hard though. Deadlifts not too hard, second set again very fast, and last set did mixed grip the last two reps. Still not keeping the bar close enough to the shin though, and back might be rounding a bit, I'm not sure.
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    Squats
    70kg*5
    75kg*5*5

    Bench
    20kg*10
    30kg*5
    47.5kg*5*5
    Incline-40kg*2*5

    T-bar rows
    37.5kg*5*5
    30kg*2*10

    Curls, lat pulldowns, rows, shoulder press, flys, reverse flys, shoulder lifts thing, dips machine.
    8:30 on the treadmill at 9mph, abs. Maybe coulda made it to the 10 mins I planned, but hadn't eaten since about 1, and it was 7, so decided to get back and get some good.
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    OHP
    20kg*10
    30kg*5
    42.5kg*5*5

    Squat
    40kg*5
    77.5kg*5*5

    Deadlift
    60kg*5
    127.5kg*5

    Dips*5*5
    Lat pulldowns, reverse flys, flys, curls, DB bench, shoulder raise,. Half mile at 9mph, 3:30 odd. Little bit of abs.

    Took slightly longer rest on OHP today, was helpful. Last rep on 4th and 5th sets were hard. Squat was pretty poor I think, folded up a bit. Back was super pumped by deadlifts, which were pretty hard. Need to focus on form more, keep the back straight(I couldn't see, but I'm not certain I did). Also bar still tracking too far from my shins. Otherwise not too bad. Calves were super tight by the time I was gonna do any running, so I just had a short one.

    Edit-oh! Also found the log and did a couple of cleans with that. Tough stuff. Contemplated trying to press it, but wasn't gonna happen with my shoulders/legs as fried as they were!
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    Squat
    80kg*5*5

    Bench
    20kg*10
    30kg*5
    40kg*3
    50kg*5*5
    40kg*10

    T-bar row thing
    40kg*5*5

    Dips
    Bw*5, +28lb*5,5, BW*5

    Clean and push press
    40kg*a few
    50kg*3
    60kg*1

    Row
    40kg*5*5

    Bit of curls, reverse flys, chins, lat pulldowns, little bit of abs, and a quick gentle jog. Probably need to get cardio fitness better, but this will rely on me having some food pre-gym I feel.

    Squats easy though had slightly more rest than previously because I was working in a bit with some people, bench easy, probably need to get on some shoulder stuff though.

    Edit-oh, couple of cleans with the log too. Tried to press it too, but wasn't happening. Think it can't be much over 50kg, but is pretty awkward.

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