BKS's Log
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19th Aug
Weight: 66.1kg
Deadlift: 45kg x5 55kg x5 65kg x3 70kg x3 80kg x10
heaviest I've deadlifted since January and I think there's some very easy PBs due soon
Leg Press: 110kg 5x10
GHR: 3x8
taking it easier on them because last time I started to feel it on my back
Leg Raises
managing some full ROM now, think it is a flexibility problem
Weight: 66.1kg
Deadlift: 45kg x5 55kg x5 65kg x3 70kg x3 80kg x10
heaviest I've deadlifted since January and I think there's some very easy PBs due soon
Leg Press: 110kg 5x10
GHR: 3x8
taking it easier on them because last time I started to feel it on my back
Leg Raises
managing some full ROM now, think it is a flexibility problem
20th Aug
Bench: 20kg x5 35kg x5 40kg x3 45kg x3 55kg x3 60kg x6
DB OHP: 12kg 3x10 then 2x10 with right arm only
my left tricep felt weird at the top so I stopped and didn't do extensions at the end
Shrug: 20kg x10 40kg x10 60kg x10 77.5kg 5x10
24th Aug
Weight: 66.2kg
Squat: 40kg x5 50kg x5 60kg x3 70kg x3 80kg x4 90kg x10
GHR: 3x8
Leg Press: 120kg 5x10
Side bend: 25kg 4x8
Done in under 45mins so I recon it counts as cardio too.
Ended up working a lot more hours than I thought so not done much but sleep and work all week
Bench: 20kg x5 35kg x5 40kg x3 45kg x3 55kg x3 60kg x6
DB OHP: 12kg 3x10 then 2x10 with right arm only
my left tricep felt weird at the top so I stopped and didn't do extensions at the end
Shrug: 20kg x10 40kg x10 60kg x10 77.5kg 5x10
24th Aug
Weight: 66.2kg
Squat: 40kg x5 50kg x5 60kg x3 70kg x3 80kg x4 90kg x10
GHR: 3x8
Leg Press: 120kg 5x10
Side bend: 25kg 4x8
Done in under 45mins so I recon it counts as cardio too.
Ended up working a lot more hours than I thought so not done much but sleep and work all week
30th Aug
Pullups: 2, 2, 2, 2, 3 (volume PB)
31st Aug
Weight: 66.4kg
Bench: 25kg x5 35kg x5 40kg x3 50kg x5 55kg x3 65kg x5 (x5 PB)
DB OHP: 12kg 5x10
Shrug: 40kg x10 60kg x10 77.5kg 2x10, 8
Grip went to crap
Tricep extension: 14kg 5x10
Saw myself topless in a mirror for the first time in a while since I only have little ones and my abs seem to have developed a visible outline. Not sure how that happened or when but it's probably the first time this side of puberty I've been able to tell exactly where they are
Think I'm going to skip deload week. I won't make it a habit. I'm not lifting at maxes yet, apart from bench, but mostly I've been getting extra rest the last while anyways through lack of time to get to the gym. Doesn't seem like there's a point in doing it
Pullups: 2, 2, 2, 2, 3 (volume PB)
31st Aug
Weight: 66.4kg
Bench: 25kg x5 35kg x5 40kg x3 50kg x5 55kg x3 65kg x5 (x5 PB)
DB OHP: 12kg 5x10
Shrug: 40kg x10 60kg x10 77.5kg 2x10, 8
Grip went to crap
Tricep extension: 14kg 5x10
Saw myself topless in a mirror for the first time in a while since I only have little ones and my abs seem to have developed a visible outline. Not sure how that happened or when but it's probably the first time this side of puberty I've been able to tell exactly where they are
Think I'm going to skip deload week. I won't make it a habit. I'm not lifting at maxes yet, apart from bench, but mostly I've been getting extra rest the last while anyways through lack of time to get to the gym. Doesn't seem like there's a point in doing it
(edited 11 years ago)
1st Sept
Pull Ups 2, 2, 1, 2, 3
wrong day so went badly
Push Ups: 44 (PB), 15 x 2
Foam roller and stretching
2nd Sept
Weight: 66.5kg
Squat: 40kg x5 50kg x5 60kg x3 75kg x5 85kg x3 95kg x8
I was thinking around 100 would be where I should start using a belt but I might go same logic as deadlift and use it once I get to only managing 5 reps.
GHR: +5kg 3x8
Leg Press: 140kg 5x10
Side Bend: 25kg 4x8
Pull Ups 2, 2, 1, 2, 3
wrong day so went badly
Push Ups: 44 (PB), 15 x 2
Foam roller and stretching
2nd Sept
Weight: 66.5kg
Squat: 40kg x5 50kg x5 60kg x3 75kg x5 85kg x3 95kg x8
I was thinking around 100 would be where I should start using a belt but I might go same logic as deadlift and use it once I get to only managing 5 reps.
GHR: +5kg 3x8
Leg Press: 140kg 5x10
Side Bend: 25kg 4x8
Your squat is looking good.
44 consecutive press ups too. Keep it up.
44 consecutive press ups too. Keep it up.
Original post by silent ninja
Your squat is looking good.
44 consecutive press ups too. Keep it up.
44 consecutive press ups too. Keep it up.
Thanks and I plan to keep it up. Aiming for 2x body weight squat by the end of the year and so far looks like I'm in with a good chance of getting it. Going to be working push ups in as assistance for next cycle so hopefully they'll be going up too
6th Sept
Weight: 67kg
Deadlift: 40kg x5 50kg x5 60kg x5 70kg x5 80kg x5 90kg x8
90 was my 1RM last time I could deadlift properly
Leg Press: 150kg 3x10
My severe sniffles turned into man flu yesterday so planned to take it easy but that turned into not doing too much which probably isn't really the same thing
Weight: 67kg
Deadlift: 40kg x5 50kg x5 60kg x5 70kg x5 80kg x5 90kg x8
90 was my 1RM last time I could deadlift properly
Leg Press: 150kg 3x10
My severe sniffles turned into man flu yesterday so planned to take it easy but that turned into not doing too much which probably isn't really the same thing
7th Sept
Weight: 66.1kg
Bench: 30kg x5 35kg x5 45kg x 3, 5 55kg x5 60kg x7
Push ups: 20, 20, 15
Had some ankle pain. Not while doing them but when I got up. If my ankle gets bent into a certain position it really hurts for about 10s then feels fine. Can't decide if that should concern me
Shurg: 40kg x10 60kg x10 75kg 5x10
Tricept extnesions: 16kg 5x10
leg stretching
Weight: 66.1kg
Bench: 30kg x5 35kg x5 45kg x 3, 5 55kg x5 60kg x7
Push ups: 20, 20, 15
Had some ankle pain. Not while doing them but when I got up. If my ankle gets bent into a certain position it really hurts for about 10s then feels fine. Can't decide if that should concern me
Shurg: 40kg x10 60kg x10 75kg 5x10
Tricept extnesions: 16kg 5x10
leg stretching
9th Sept
Squat: 45kg x5 60kg x5 70kg 2x5 85kg x5 100kg x7
I'm fairly sure that's my first time squatting 100 or more for more than 1 rep. Had belt issues. It slipped up at the bottom of the first rep then stayed there being fairly useless. I assume I did something stupid
GHR: +5kg 3x8
Lunges: faffing about
I don't like them anymore, stick to leg pressing
Side bend: 25kg 4x10
Start of fresher's week so the gym is open for anyone to wander in. So a week of loads of freshers hanging around doing nothing but trying not to look stupid. 3 wandered in as I was starting squatting 100kg and stood and stared. I believe there was actually a 'holy ****'. I don't think for a second I'm particularly impressive, I'm just not a noob. Really the 85kg+ guy next to me squatting with a little thin belt and the pad on the bar grunting over 75kg was the one making me look uber strong. But turning round to see their faces was pretty amusing. A week of that could do my ego wonders
Also decided on a proper goal. I want to be able to lift the BDFPA British junior qualifying totals (while I'm still a junior). I’ll be 22 next month so if I understand right that gives me two years. It’s 375 at 67.5kg or 412.5kg at 75kg. I’m not sure what 82kg is or if I’ll ever get heavy enough for that. 375 is like 77kg bench, 135kg squat and 165kg deadlift so not too crackpipe given the timescale since it’s only my deadlift that’s miles off.
Squat: 45kg x5 60kg x5 70kg 2x5 85kg x5 100kg x7
I'm fairly sure that's my first time squatting 100 or more for more than 1 rep. Had belt issues. It slipped up at the bottom of the first rep then stayed there being fairly useless. I assume I did something stupid
GHR: +5kg 3x8
Lunges: faffing about
I don't like them anymore, stick to leg pressing
Side bend: 25kg 4x10
Start of fresher's week so the gym is open for anyone to wander in. So a week of loads of freshers hanging around doing nothing but trying not to look stupid. 3 wandered in as I was starting squatting 100kg and stood and stared. I believe there was actually a 'holy ****'. I don't think for a second I'm particularly impressive, I'm just not a noob. Really the 85kg+ guy next to me squatting with a little thin belt and the pad on the bar grunting over 75kg was the one making me look uber strong. But turning round to see their faces was pretty amusing. A week of that could do my ego wonders
Also decided on a proper goal. I want to be able to lift the BDFPA British junior qualifying totals (while I'm still a junior). I’ll be 22 next month so if I understand right that gives me two years. It’s 375 at 67.5kg or 412.5kg at 75kg. I’m not sure what 82kg is or if I’ll ever get heavy enough for that. 375 is like 77kg bench, 135kg squat and 165kg deadlift so not too crackpipe given the timescale since it’s only my deadlift that’s miles off.
(edited 11 years ago)
11th September
weight: 67.4kg
I'm quite a bit bigger in inches round than I was last time I was 67kg so I think that means the little diet was worth while. Up to 39 chest so probably going to need new shirts again some time soon
OHP: 20kg x5 25kg x5 30kg x5, 3 35kg x3 40kg x7
Dips: 3x12, 2 x 10
chins: 5x4 (volume PB)
Push Downs: 27.5kg x crap 22.5kg 4x10
weight: 67.4kg
I'm quite a bit bigger in inches round than I was last time I was 67kg so I think that means the little diet was worth while. Up to 39 chest so probably going to need new shirts again some time soon
OHP: 20kg x5 25kg x5 30kg x5, 3 35kg x3 40kg x7
Dips: 3x12, 2 x 10
chins: 5x4 (volume PB)
Push Downs: 27.5kg x crap 22.5kg 4x10
Original post by BKS
11th September
weight: 67.4kg
I'm quite a bit bigger in inches round than I was last time I was 67kg so I think that means the little diet was worth while. Up to 39 chest so probably going to need new shirts again some time soon
OHP: 20kg x5 25kg x5 30kg x5, 3 35kg x3 40kg x7
Dips: 3x12, 2 x 10
chins: 5x4 (volume PB)
Push Downs: 27.5kg x crap 22.5kg 4x10
weight: 67.4kg
I'm quite a bit bigger in inches round than I was last time I was 67kg so I think that means the little diet was worth while. Up to 39 chest so probably going to need new shirts again some time soon
OHP: 20kg x5 25kg x5 30kg x5, 3 35kg x3 40kg x7
Dips: 3x12, 2 x 10
chins: 5x4 (volume PB)
Push Downs: 27.5kg x crap 22.5kg 4x10
Bloody hate that. My collar size has gone up but the next size up has crappy fit around the armpit area and belly and it's too long. Also don't wanna replace my work trousers, they cost a lot and I like them all but the waists are just too big! So yeah, finding clothes and replacing the wardrobe is expensive and annoying.
What week you on on the 20 pullups? I'm starting week 3 tonight. It's where the real work begins, looking at the reps.
(edited 11 years ago)
Original post by silent ninja
Bloody hate that. My collar size has gone up but the next size up has crappy fit around the armpit area and belly and it's too long. Also don't wanna replace my work trousers, they cost a lot and I like them all but the waists are just too big! So yeah, finding clothes and replacing the wardrobe is expensive and annoying.
What week you on on the 20 pullups? I'm starting week 3 tonight. It's where the real work begins, looking at the reps.
What week you on on the 20 pullups? I'm starting week 3 tonight. It's where the real work begins, looking at the reps.
I had a 30 inch chest 2 years ago so the amount of clothes I've went through is a bit absurd. The only things that annoys me really is that clothes no longer fit me. When I was smaller boys clothes fitted me but now I'm a 38/40 they are all too tight but men's clothes are all too long. I just only buy clothes out of charity shops now because I'm not paying more than £7 for a shirt that doesn't fit right now and won't fit at all in 6 months
Still not got round to start 2
I still feel fairly ****ty from whatever virus I have so regular work outs are taking it out of me so adding extras isn't happening right now. I will get back to it though. Hopefully soon13th Sept
Weight: 67.6kg
Deadlifts: 40kg x5 50kg x5 65kg x3 75kg x3 85kg x3 95kg x5, f (PB, including 1RM)
f on 6 was grip's fault. Really need to remember chalk because my hands sweat a lot and I could feel the bar sliding down my fingers. Think I would have got 7 otherwise
GHR: 8, 10, 12
foam rollered lower back, left side was tight but not sore
Leg Press: 150kg 5x10
Leg Raises: 8, 5, 10
first 2 sets were hanging and full ROM
Weight: 67.6kg
Deadlifts: 40kg x5 50kg x5 65kg x3 75kg x3 85kg x3 95kg x5, f (PB, including 1RM)
f on 6 was grip's fault. Really need to remember chalk because my hands sweat a lot and I could feel the bar sliding down my fingers. Think I would have got 7 otherwise
GHR: 8, 10, 12
foam rollered lower back, left side was tight but not sore
Leg Press: 150kg 5x10
Leg Raises: 8, 5, 10
first 2 sets were hanging and full ROM
Deadlift 95x5
Squat 105x6
What's going on there? Injury? Are you sure you're going low enough on squats?
Squat 105x6
What's going on there? Injury? Are you sure you're going low enough on squats?
Original post by TooEasy123
Deadlift 95x5
Squat 105x6
What's going on there? Injury? Are you sure you're going low enough on squats?
Squat 105x6
What's going on there? Injury? Are you sure you're going low enough on squats?
My lower back was injured. I did physio and rehab work and I'm about 6 weeks into building back up now. My lower back is strong enough now that it doesn't effect squatting and during the injury I could split leg squat so I didn't loose much/anything. But my deadlift has ended up a bit ****ed because my lower back (and to a lesser extent my back in general) is relatively weak.
I think my squat and deadlift maxes will be about even just now in the region of 125-130 so it's not too bad. I'm hopeful I'll be able to butcher 5/3/1 a bit for deadlifts and get a fair bit of linear progress
(edited 11 years ago)
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