[josht36]

17/11/11 - Still ab doms, decided to bench first and squat lighter than usual after. But ended up squatting at the end because it was busy. On the plus side heard there might be an extra squat rack, power cage, benches and 10 olympic bars being added over christmas.

Bench - Triceps still fatigued from Tuesday.
60 x 5
80 x 5
100 x 4
100 x 3
100 x 3
80 x 10

Dumbbell Bench
35 x 6
37.5 x 4
37.5 x 4

Dips
+12 x 6
+16 x 6
+16 x 6

Squat - Trying out a new wider stance. Feels hard but seems easier on the ascent though. Have a really narrow stance normally so probably a good thing.
60 x 5
80 x 5
100 x 5
110 x 3
100 x 3
80 x 5 - Paused

[josht36]

22/11/2011 - Mixed session, really bad squatting, great benching.

Squat - Felt really awkward, unsure if stance was different or whether it was because I hadn't squaated in a week or so. Even 60 felt heavy.
60 x 5
80 x 5
100 x 3
110 x 3
110 x 3
110 x 3

Bench
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5 - Finally 3x5! Don't think I will be hitting 102.5x5,5,5 for a while but is a nice milestone anyway.
80 x 12

Dumbbell Bench
37.5 x 4
35 x 5
35 x 3

Leg Press
8 Plates x 8
10 Plates x 5
10 Plates x 6

[josht36]

24/11/2011
Squat
60 x 5
100 x 3
115 x 3
117.5 x 3
117.5 x 3 Most reps I have got at this weight
90 x 5

One Clean and then Strict Press
40 x 5
55 x 5
57.5 x 3
60 x 3
60 x 3
60 x 3 - Weird, still getting used to this exercise, but these were relatively easy. Pleased with the plate, need to try and do pressing more consistently.

[josht36]

26/11/11

Deadlift
80 x 5
120 x 5
150 x 5
160 x 3
170 x 2 - Took it easy today, haven't gone heavy in a while and was feeling a little tentative.

Dumbbell Row
50 x 6
50 x 6
50 x 6

Widegrip Pullups
+8kg x 5
+8kg x 5
+8kg x 5

Biceps

[josht36]

27/11/2011

Squat
60 x 5
80 x 5
100 x 3
110 x 3
110 x 3 - So much harder to get motivated when you aren't with someone. Struggled with this

Front Squats - Had another go at these instead. Think I was getting the position right by the end. Didn't feel it in legs at all, only wrists but i'm sure it will come with time.
20 x 5
40 x 5
50 x 3
50 x 3
60 x 3

Bench
60 x 5
80 x 5
102.5 x 5
102.5 x 4
102.5 x 2 - Setup all wrong here, wasted lloads of energy on the first two reps which were all over the place. Will be better next time.
90 x 8

Incline Bench - All the dumbbells were being used so tried this with a friend.
60 x 8
80 x 4 - Tough so lowered the weight
70 x 9 - Just went to failure

[josht36]

29/11/11

One Clean and then Strict Press - As Rack wasn't free.
40 x 5
50 x 5
60 x 3
62.5 x 2
60 x 2 - Getting a little ahead of myself. Will go for more reps of 60 next time.

Squat
60 x 5
80 x 5
100 x 3
110 x 3
115 x 3
110 x 3 - Not to get back to some sort of routine with increasing slightly each time. At the moment on squat and deadlift I'm just doing whatever I feel like which is clearly hindering progress
80 x 5 Paused, about 3 seconds at the bottom

Dead Hang Chins
+20 x 6
+20 x 6
+20 x 4

Leg Press
8 plates x 6
10 plates x 5
10 plates x 5

[josht36]

01/12/11

Squat
60 x 5
100 x 3
112.5 x 3
112.5 x 3
112.5 x 2 - Not Great

Bench
60 x 5
80 x 5
102.5 x 5
102.5 x 4
102.5 x 3 - PB for reps at this weight
85 x 11


Incline Dumbbell Bench
35 x 5
35 x 4 - Messed up here
35 x 5

Leg Press
8 Plates x 10
9 Plates x 8
10 Plates x 6

Dips
Bodyweight x 15

[josht36]

2/12/11

Deadlift - Got told off for going bare foot by a woman that works there. Odd considering another guy that works there has spotted me on squats barefooted before. Meant I was a bit off balance from 170 onwards.
60 x 5
110 x 5
140 x 3
160 x 3
170 x 3
185 x 1 PB
190 x f - Couldn't quite lock out, might have got it without the 185

Dumbbell Row
50 x 6
50 x 6
50 x 6

Wide Grip Pullups
+6kg x 5
+6kg x 5
Bodyweight x 5

Biceps

[josht36]

06/12/2011 - Couldn't squat today because the rack was packed

Bench
60 x 5
80 x 5
102.5 x 5
102.5 x 5
102.5 x 5 - Shockingly easy, squats must wreck me normally
90 x 8

Incline Dumbbell Bench
35 x 6
37.5 x 5
37.5 x 4

Dips
+12kg x 6
+12kg x 6
+12kg x 6

[josht36]

06/12/11

Squat
60 x 5
80 x 5
100 x 3
112.5 x 3
112.5 x 3
112.5 x3

Front Squat - Wrist felt a little better this time, it was the first time I have got to a weight where I can feel it in my legs.
40 x 5
50 x 3
60 x 3
60 x 3
70 x 3
70 x 3

Leg Press
9 Plates x 6
10 Plates x 5
11 plates x 5

[josht36]

10/12/11 - Didn't feel amazing today, just sort of went through the motions. Will test 1RM next week when i'm feeling a tad better.

Deadlift
60 x 5
100 x 5
140 x 5
160 x 5

Wide Grip Pullups
+6 x 6
+8 x 6
+10 x 6

Dumbbell Row
50 x 6
50 x 5
50 x 5

Biceps

[londonboy199]

good luck josh

[Oh I Really Don't Care]

(Original post by josht36)
Front Squat - Wrist felt a little better this time, it was the first time I have got to a weight where I can feel it in my legs.

Placing your two main fingers [index, middle] on the bar [near push press set up] and really driving the elbows high while pushing the bar hard into the neck - no leaning back - takes pressure off from the wrists.

I found front squatting to be extremely uncomfortable on the wrists in the beginning, and this was because I was placing too much of the weight on the wrists [whether it was to keep it falling or attempting a complete grip]. I did the above and there are no longer any problems.

If you still find it tough, take a clip of how you do them and post for critique.

[josht36]

(Original post by Oh I Really Don't Care)
Placing your two main fingers [index, middle] on the bar [near push press set up] and really driving the elbows high while pushing the bar hard into the neck - no leaning back - takes pressure off from the wrists.

I found front squatting to be extremely uncomfortable on the wrists in the beginning, and this was because I was placing too much of the weight on the wrists [whether it was to keep it falling or attempting a complete grip]. I did the above and there are no longer any problems.

If you still find it tough, take a clip of how you do them and post for critique.

Cheers for the tip, have been trying to balance the weight on my chest sort of to ease the pressure on my wrist but pretty sure this is wrong. Will look at a few videos before I do it next time.

[josht36]

11/12/11 - Rack was busy this morning, probably a good thing. Slept awfully and bench was shocking. Will go again tomorrow evening to squat hopefully.

Bench
60 x 5
80 x 5
105 x 2 - Got a third but the spotter could ahve helped.
100 x 4
100 x 4
80 x 5 - Noticed all my reps are failing near the bottom so did some really long pauses at the bottom.

Incline Bench - just trying it out
60 x 5
70 x 5
70 x 8
75 x 6

Some tricep stuff

[josht36]

12/12/11

Squat
60 x 5
80 x 3
100 x 3
115 x 2 - Really poor, squatting has been woeful recently.
115 x 3 - Belted
115 x 3 - Belted - Really tough

Dumbbell Shoulder Press - As some people wanted the rack
30 x 6
30 x 6
30 x 6 - Really busy

Chins
+20 x 6
+20 x 6
+20 x 5

Leg Press
9 Plates x 6
11 Plates x 3
10 Plates x 5

[josht36]

Last session before christmas break and the possibility of 3 weeks off. One rep max testing.

Squat
60 x 5
80 x 3
100 x 2
115 x 1
120 x 1
125 x 1 PB Really tough
130 x 1 PB Should have listened to reason and gone for 27.5 but 30s a nice round number. Person I was with said it was definitely below parallel. Was hard to tell cause they have taken away the mirrors in prep for a gym makeover. Hardest rep I have ever done by far.

Bench
60 x 5
80 x 3
102.5 x 1
110 x 1 PB
115 x 1 PB Shockingly easy
120 x f Really surprised I didn't get this. 115 was so easy, but was honestly so close. Maybe I should have had another go.

Deadlift
60 x 5
100 x 3
140 x 2
160 x 1
170 x 1
180 x 1
190 x 1 - PB Wasn't unbelievably hard. Possibly had more.

[brb_gone_gym]

Great lifts. 120kg bench would be immense. Think I'm gonna sort a proper routine again come new year and new gym etc. Sort of on a mini cut atm.

[josht36]

Have been reluctant to join a gym as the one I wanted to(Liberties in Nottingham) is cheapest on a yearly membership and I may be getting a summer internship in the summer and at uni for the rest of the year. May get a couple of sessions at the rubbish gym near where I live before going back to uni.

There are rumours circling that they are doing up the Sheffield gym with multiple racks and lots of benches so hopefully that will come to fruition in January. Likely to start starting strength when I get back as I have spent too long just doing what I feel like at the gym and that will hopefully spark some progress.

[josht36]

Wichita Falls Novice Program

Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Might give this a go when I get back.