Okee now back into things, time for a journal as you all know how much i love em

Need a goal so ive set myself a target of getting the 3 unequipped powerlifts back up to a total of 660kg by March (my current gym membership runs till then, although ill likely stay there).

The most ive ever totalled in the gym is 240/165/280kg (685kg) but im no where near that at the mo, 660kg should be achievable in 5 months (220/160/280 is the most likely split).

Ive started cleaning up my eating and taking supps again (just basics.. whey, multivit, omega 3, zma, bcaa) and im training more to get back into things at the moment until the xmas break, then ill switch to a more strength specific program.

4 sessions a week at the mo, Push -> Legs A -> Pull -> Legs B

Monday 9th November

Push
Bench Press - 60kg x10, 80kg x5, 100kg x5, 110kg x5, 120kg x3, 130kgx 3, 140kg x1, 150kg x1
Inclince Bench Press - 60kg x 10, 70kg x5, 80kg x5, 90kg x5, 100kg x5, 110kg x3
Decline Bench Press - 70kg x10, 80kg x5, 90kg x5, 100kg x5, 110kg x5
Chest Dips - -30kg x8x3
Military Press - 50kg x5, 55kg x5, 60kg x5, 65kg x5, 70kg x5
DB Lat raises - 10kg x12x3
Smith CGBP - +60kg x10, +80kg x10, +90kg x8
Rope pulldowns - 30kg x12x3
Weighted crunches - a bunch

Quite pleased with the benching, first 150kg since i picked up a shoulder niggle in the summer and no pain this morning so fingers crossed.

you will need alot of man love and man porridge to get that! but youll do it!

I see youve not changed KP you filthy man whore

Surprise Surprise.

Marks is back on the forum 2 minutes and he has another piece of Journal Whorage on the go

Some things never change

Quiet you.

Marks1972 wrote:Quiet you.

This!

On another note, how're things up in Marksville?

Rab wrote:Surprise Surprise.

Marks is back on the forum 2 minutes and he has another piece of Journal Whorage on the go

Some things never change

was about to say the same. I reckon this one will last till christmas then he'll whore another one

xmas is a good 8 weeks away still, i reckon i can get through at least 3 by then...

..anyway enough about me, is Rab still camper than a row of VW vans?

Marks1972 wrote:xmas is a good 8 weeks away still, i reckon i can get through at least 3 by then...

..anyway enough about me, is Rab still camper than a row of VW vans?

Worse than that. His training team in the 'shire reckon he's a dead ringer for James Blunt

Hows this for ubber campness

Nice shirt Rab. You look worried mate

Good benching Mark - what about squat & deadlift, where are you at with them at the moment?

Yeah nice benching mate.

Deadlift seems fine, pulled 280kg last week but it was a long grind.. squat not so good, squatted 180kg for 3 on sunday and it felt like 300kg .. bit of work to do there i think.

Great benching mate considering the shoulder etc.

Wednesday 11th Nov.

Legs A

Deadlift - 120kg x5, 140kg x5, 160kg x3, 180kgx3, 200kg x1, 220kg x1, 240kg x1, 250kg x1
ATG Front Squat - 60kg x5, 70kg x5, 80kg x5, 90kg x5, 100kg x5
Wide stance GM - 60kg x5x5
Leg Press - 200kg x10, 250kg x10, 300kg x5, 350kg x5, 400kg x5, 450kg x5, 470kg x3
Calf Raise - 100kg x15, 150kg x12, 200kg x10
Hip Adductor - 150kg x10 x3
Hip Abductor - 150kg x10 x3
Weighted crunches - Some

Dissapointing deadlifting after 280kg last week, but i guess i shouldnt expect max pulls every week.. or even try for them. Pleased to get a leg press over 1000lb for 3 good deep reps, not the best exercise i know but it does hit my quads hard, i know about it today.

Had this chat about leg press recently on here and i dont think theres bugger all wrong with it as part of an overall program as it does work legs bloody hard.

I recon for your squat though you will be able to increase that by another hundred or more kg no ball hair

Front squat? i dunno, i dont have the flexibility for a good clean grip so im more fighting the bar half the time than struggling with the actual squat.

i mena your back squat strength, but i suppose your gonna be as wide as the clyde with your stance so its not as quad dominant as a traditional squat?

About midway id say, i squat unequipped so i dont get the same sort of benefit of ultra wide squatting as equipped lifters do, also out of a rack rather than a monolift so i find it hard to setup very wide. My front squat is close stance so that hits quads nicely.

Marks1972 wrote:Front squat? i dunno, i dont have the flexibility for a good clean grip so im more fighting the bar half the time than struggling with the actual squat.

Just to put things into perspective, I've hit 110 for 5x5 some time ago on fronts and my max back squat is around 160 I think, haven't really done it for a long time.
Have you tried the arms crossed grip?

Yeah find that a bit better but still not 100% comfortable, im working on my clean grip at the mo and it is getting better so hopefully soon itll shoot up

Marks1972 wrote:Yeah find that a bit better but still not 100% comfortable, im working on my clean grip at the mo and it is getting better so hopefully soon itll shoot up

It all will. You're one strong bugger, it will all come back. I have faith in you Markoooo

Friday 13th Nov

Back/Arms

BOR - 70kg x10, 90kg x10, 100kg x8, 110kg x5, 120kg x5
T-Bar Row - 60kg x12, 80kg x10, 100kg x10, 110kg x8, 120kg x5
WG Chins - -50kg x10, -40kg x8, -30kg x5, -20kg x5, -20kg x5
Floor Press - 60kg x10, 80kg x10, 100kg x10, 110kg x5
Skullcrushers - 40kg x12, x10, x8
1h Kettlebell overhead extensions - 18kg x12, x10, x8
Hammer curls - 20kg ea x10 x3
Pulldowns - 50kg x10 x3
Facepulls - 25kg x10 x3
Weighted crunches - some

First time floor pressing now i have a rack i can actually do it in, seemed to focus on my triceps more than rack lock outs which is odd as it seems to be pretty much the same thing to me. Started mucking around with the kettlebells as well, really felt the tricep extensions with them, the shape and how you hold them let me get a better stretch. Ditched using straps for back work, my grip isnt what it used to be and its not like my back is a weak link.

Monday 16th Nov

Chest/Arms

Flat DB Press - 30kg x12, 38kg x10, 42kg x10, 46kg x8, 50kg x6, 50kg x5
Incline Press - 60kg x12, 80kg x10, 90kg x8, 100kg x5
Decline HS Press - 50kg x20, 100kg x12, 120kg x10, 140kg x8, 160kg x5
CGBP - 60kg x10, 80kg x10, 100kg x10
OH Kettlebell ext - 14kg ea x12, x10, x10
Kettlebell Hammer curls - 14kg ea x10, x10, x10
Preacher Curls - 40kg x10, x10, x10
CG pull ups, -40kg x12, -30kg x8, -20kg x5
Machine Dips, 80kg x12, 100kg x12, 120kg x10, 140kg x10
Weighted Hypers - +24kg Kb x 10 x 3

Fairly bog standard session, getting very fond of kettlebells so going to incorporate them wherever i can.

Thought about finishing up your sessions with a kettlebell complex?