[Danny.]

Student PE teacher at a Scottish Uni, 1st year.
Play Volleyball for Uni. Looking to back into Football or Rugby/get into American Football next year.

Might just use this post for PR's etc. now, will be changing a lot tbh since I'm still a noob

Bench 85kgx1 77.5kgx5,
Sumo Deadlift 107.5kgx7, 135kgx1
OHP 52.5kgx5 55kgx3
Front Squat 82.5kgx3 77.5kgx5
Power Clean 67.5kgx3
Push Press 67.5kgx3
Clean and Jerk 60kgx1

200m (grass track, hand timed) 28.7s
100m (grass track, hand timed) 13.7s


YEAH BITCH NEG MEEEEEEEEEEEEEE

[Danny.]

Will go back a few days. Not going to post my warm ups every time but they involve dynamic stretches eg leg swings etc.


Saturday 9th June 2012

Squat
50kgx5
65kgx5
85kg 5 reps 3 sets

Deadlift
50kgx5
70kgx5
100kg 5 reps 3 sets

Bench
25kgx5
35kgx5
60kg 5 reps 3 sets

D/B Push Press
22kg per arm 5 reps 3 sets

Pull ups (poor effort )
wide grip 5 reps x3
close grip 5 reps x 2
chins 5 reps

[Danny.]

Monday 11th June 2012

Magic 50
5 x dumbbell snatches per arm
5 x dumbbell swings per arm
10 burpees

5 circuits

Killer

[Danny.]

Tuesday 12th June 2012

Squat
50kgx5
65kgx5
86.5kg 5 reps 3 sets

Deadlift
50kgx5
70kgx5
100kg 5 reps 3 sets

Shoulder Press
20kgx5
30kgx5
42kg 5 reps 3 sets

Bent Over Row
50kg 5 reps 3 sets

Pull ups
wide grip 5 reps x3
close grip 5 reps x2
chins 5 reps

[Danny.]

Wednesday 13th June 2012

400m warm up inc. dynamic stretches etc.

Sprints
100m, walk back, rest 1 minute. x6

[Danny.]

Thursday 14th June 2012

Squat
50kgx5
65kgx5
86.5kg 5 reps 3 sets

Bench
25kgx5
35kgx5
60kg 5 reps 3 sets

Deadlift
50kgx5
70kgx5
101.5kg 5 reps 3 sets

Bent Over Row
52kg 5 reps 3 sets

Pull Ups
wide grip 5 reps x2
normal grip 5 reps x2
narrow grip 5 reps x2
hammer grip 5 reps x2

[Danny.]

Friday 15th June 2012

400m warm up

Sprints 100mx6

[Old School]

Looks reasonable.

Just out of interest, what's you're bodyweight bud?

Think I'll watch this one .

[Danny.]

(Original post by Old School)
Looks reasonable.

Just out of interest, what's you're bodyweight bud?

Think I'll watch this one .

Cheers, weighed today at 73kg.

[Danny.]

Saturday 16th June 2012

Squats
50kgx5
60kgx5
86.5kg 5 reps 3 sets

Shoulder Press
20kgx5
30kgx5
42kg 5 reps 3 sets

Deadlift
50kgx5
70kgx5
104kg 5 reps 3 sets

Bent Over Row
52kg 5 reps 3 sets

Pull ups
wide grip 5 reps x2
normal grip 5 reps x2
narrow grip 5 reps x2
hammer grip 5 reps x2
chins 5 reps x2

[Danny.]

Monday 18th June 2012

Decided to change it up a bit, adding in an extra day. Will do conditioning on Monday as well but don't have time before work today.

Shoulder Press
20kgx5
30kgx5

44kgx5 (big grind, put pb )
44kgx5
44kgx5

Shrugs
worked up to 90kgx5 but didn't feel like I was getting full ROM so stuck at 70kg
70kgx5
70kgx5
70kgx5

1 arm Bench
20kgx5
25kgx5
25kgx5
25kgx5

Overhead Squat
Just wanted to see how heavy I should go before getting into it
10kgx5
20kgx5
30kgx5 (was a grid, I'll start here)

Pull ups
not much since I have work
narrow grip 5repsx2

[Danny.]

Ended up getting some conditioning in yesterday as I forgot my car had a flat tyre and had to bike to work as fast as I could

Tuesday 19th June 2012

Squat
50kgx5
65kgx5

89kgx5
89kgx5
89kgx5
woop

Bench
25kgx5
35kgx5

62kgx5
62kgx5
62kgx5
62kgx5
62kgx4 (couldn't squeeze out the last one, up 2kg though!)

Deadlift
50kgx5
70kgx5

104kgx5
104kgx5
104kgx5

Bent Over Row
52kgx5
52kgx5
52kgx5
52kgx5
52kgx5

Pull Ups
wide grip x5 x2
normal grip x5 x2
chins x8 x2

Happy

[Danny.]

Wednesday 20th June 2012

Got some swimming in after work (I work at a pool/gym) a lot slower than I was haha.

Rowing Intervals, fast as possible.
1 minute x1
30 seconds x5

dead.

[HFerguson]

(Original post by Danny.)
Will go back a few days. Not going to post my warm ups every time but they involve dynamic stretches eg leg swings etc.

also how tall are you at 73kg? pretty solid lifts

[Danny.]

(Original post by HFerguson)



also how tall are you at 73kg? pretty solid lifts

Like 5'8" or so. My 15 year old brother is taller than me now

[Danny.]

Squats
50kgx5
65kgx5

90kgx5
90kgx5
90kgx5 (finally at 90kg!)

OHP
20kgx5
30kgx5

44kgx5
44kgx5
44kgx5

Deadlift
50kgx5
70kgx5

104kgx5
104kgx5
104kgx5

Pendlay Row
54kgx5
54kgx5
54kgx5
54kgx5
54kgx5(definitely got more in the tank)

Pull ups
wide grip 5 reps x2
normal 5 reps x2
narrow 5 reps
chins 8 reps x2

Going to take the plunge and buy an olympic set, as right now I'm using standard weights. Bar is starting to bend at 104kg and I can't get a wide enough grip for squats. Going for this http://www.powerhouse-fitness.co.uk/...arbell-kit.php unless anyone has any suggestions? I'm away to Uni in September, but I'm home for a long time and the nearest place to train is at least an hour drive which is not feasible.

[Danny.]

Sprints

4x100m
1x200m

That 200m was a bitch. Might time myself tomorrow if my mate comes out with me.

[Danny.]

Squats
50kgx5
70kgx5

90kgx5
90kgx5
90kgx5

Bench
25kgx5
35kgx5

62kgx5
62kgx5
62kgx5
62kgx5
62kgx5 (Got it this time )

Deadlift
50kgx5
70kgx5

104kgx5
104kgx5
104kgx5

Pendlay Row
55kgx5
55kgx5
55kgx5
55kgx5
55kgx5

Pull Ups
wide grip 5x2
narrow grip 6x2
chins +5kg 5x3

Used a make-shift harness to add 5kg, doesn't go tight enough to take much more really.

[Danny.]

Monday 25th June 2012

Shoulder Press
20kgx5
30kgx5

44kgx5
44kgx5
44kgx5 (felt easier)

Shrugs
worked up to 72kg 5x5

D/B bench
20kgx5

27kgx5
27kgx5
27kgx5(up 2kg )

Pull ups
normal grip x8 x2
chins +5kg x5 x2, +10kg x5 x1


Did some sprints as well with my mate, 3x50m 2x200m 1x100m 1x50m
timed 2nd 200m at 28.7 (lol) and 100m at 13.7 (also lol)

[Danny.]

Tuesday 26th June 2012

Squats
bar xlots
50kgx5
60kgx5

90kgx5
90kgx5
90kgx5 (nice and deep, will probably go up on thurs)

Bench
bar
35kgx5

62.5kgx5
62.5kgx5
62.5kgx5
62.5kgx5
62.5kgx5 (felt good, will go up again )

Deadlift
bar
60kgx5
70kgx5

100kgx5
100kgx5
100kgx5 (see bottom)

Pendlay Row
bar

57.5kgx5
57.5kgx5
57.5kgx5
57.5kgx5
57.5kgx5

Olympic bar and weights came today! Using the standard bar 104kg was pretty easy in the deadlift so I tried 110kg, no chance. Tried 105kg, 1 rep then slipped out. Even 100kg was hard to grip I suck. Played some tennis before so I am well and truly ****ed.