Hi everyone, thought it would be good to start posting my journal up here instead now

Age: 17
Weight: 71 kg

Trained today so here's my session...

Bench - 61 64 68.5 (x5) 73.5 (x3)

Yates rows - 61 64 68.5 (x5) 73.5 (x4)

M.Press - 36 38.5 41 (x5) 46 (x4)

Chins - 20 22.5 25 27.5 32.5 (x5)

Think chins went very well, was planning to try 30 for the final set but the previous sets had felt quite good so thought id push the weight up a little.
Military press seems to be increasing quite quickly, and both bench and rows seem to be slowly getting there so im fairly happy

Any feedback on this, and future sessions would be really appreciated.
Cheers guys, Fletch2.

i cant get over how much weight youv been puttin on! i swear couple of months ago you were 65kilos! awesome work!

Once you can join a gym and start training legs properly and you make progress with that side of things we can then start turning you into a powerlifter!!!

Good to see another IF d00d on here!

Another strong session there. You'll be outdoing ash soon.

Making good progress there mate. Weighted chins are strong, what do you weigh?

cheers bro, yeh ive surprised myself with the weight ive been putting on tbh!

haha cheers cleaver, better watch your back ash

Richard, I currently weigh 71kg mate

Trained legs today. Annoyingly I still can't do this as I would like to due to the fact that I train at home with no rack, and also because I'm being very cautious as my knee is still recovering from surgery last year.
But anyway...

Barbell hack squats - 61 10 10 9

Calf raises 59 - 10 10 10

SLDL 59 - 10 10 10

fletch2 wrote:I'm being very cautious as my knee is still recovering from surgery last year.

What happened to your knee mate?

Snapped my cruciate ligament playing football mate. Went to hospital and was told there was nothing wrong, carried on playing for months before going back to the doc and being referred. Then had keyhole surgery followed up by an ACL reconstruction in January. Although technically I have recovered, the graft used to reconstruct the ligament can never be as strong as before, therefore I think progressing slowly and steadily is very important.

fletch2 wrote: Although technically I have recovered, the graft used to reconstruct the ligament can never be as strong as before, therefore I think progressing slowly and steadily is very important.

Definitely.

Unlucky mate, that sounds nasty.

Right, trained again today. Think it went fairly well, particularly happy with bench.

Bench - 61 10 10 10

Yates rows - 60 10 10 9

M.Press - 36 10 9 9

Chins - 22.5 10 9 9

still looking good dan!

i reckon on your heavy days you should start doing some close grip benching instead now.

Grip shoulder width apart
Keep elbows tucked in, dont let them flair out during the lift

keep it up

Good work Dan.

CG is a great addition as your bro' says.

Thought id try some 5 rep leg work for the first time today, felt quite comfortable so i'll be adding this to my programme now I think as an extra day

Barbell hack squats - 63.5 66 68 71 73 (x5)

Calf raises - 61 66 71 73 76 (x5)

SLDL - 61 66 68.5 71 73 (x5)

good stuff Dan

Build up your knee slowly and it'll stand you in good stead for the future

waaaay your doing a form of deadlifts now, hope you got the form right, remember its a stiff legged deadlifted so knees slightly bent, don't lock them out.

Yeh think ive nailed the form now ash. Been doing them quite a while actually, just not 5x5 until today.

fantastic power/weight ratio on the chin-ups. 30k+ is impressive by anyones standards

Cheers Rab

Strong session today i thought..

Bench - 64 66 68 71 x5
74 x3

Yates rows - 64 66 68 71 x5
74 x3

M.Press - 39 41 43 46 x5

Chins - 25 30 32.5 x5
35 x4

Good steady progress Dan

Awesome session again Dan.

Your chins are spectacular by anyones standard.

Cheers guys

good session again bro, make sure you do close grip bench instead next week though like i said.

and btw, very nice chins, nearly good as me at them when i was doing them heavy last arpil or soemthing.
lets see if you can beat my 45kg x 2!!!

haha give me a few weeks and i'll be there. Ok, am I doing same reps/sets for close grip yeh? How long would you advise doing this for instead? And roughly what % of my regular grip weight should i be pressing as I have never done this before...?

thing with you dan is that you dont warm up properly on bench

also all your sets are pretty much on the same weight

perhaps next session on close grip bench goes like this?

40 x 8
45 x 5
50 x 5
55 x 3
65 x 5?

Grip shoulder width apart (probably not much different than your normal bench with how narrow u grip!)
Keep elbows in so when your lowering the bar down your elbows are facing away from you not out to the side if you know what i mean

Very impressive upper body numbers. I can't really comment on hack squats or SLDLs since I have no exp. in either.

What exactly is a Yates row?