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lumberjack
09-30-09, 9:12 am
My Journey to the Unknown

In 2009 my goal was to Bench, Deadlift and Squat 100kg - I got to Bench 95kg ( I still have 3 mnths to reach the 100kg), Deadlifted 135kg, Squatted 110kg.

My new Goal is to reduce my weight down to 90kg, and take part in my first Powerlifting meet, I am in England, and things may or may not be a little different, that in the states. I train 'raw' as I have seen it written; unassisted and I want to compete the same way.

I have had a look, and there are guys at 90kg who are doubling my deadlift and squat and then some.

So my goal is to make constant progress, for me, aslong as each workout I can make a gain, be it a rep, or a weight, that = progress.

If I could improve by 10kg this year on all my lifts I would be happy I think. I dont know if that is to easy, or to hard, but thats my goal.

I am following a 4 week training pattern.
Week 1 - 3 sets of 5 upping the % each time (60%, 70%, 80% of my 1RM)
Week 2 - 3 sets of 3 upping the % each time (65%, 75%, 85% of my 1RM)
Week 3 - 3 sets of 5, 3, 1 upping the % each time (75%, 85%, 95%) The final set is my test to go to failure.
Week 4 - Deloading phase - 3 sets of 5 upping the % each time (45%, 55%, 65%) and then we start all over.

I am on week 1.

Mon -
Foam Roller - Knee area, thigh area, hip area, lower back, upper back.
Deadlift Day (3 min rest inbetween sets)
Set 1 - 75kg x 5,
Set 2 - 87.5kg x 5,
Set 3 - 100g x 5.
Good Mornings (1 minute rest)
5 sets of 15 reps with just the bar.
Trunk
50 lying leg raises, raise legs to horizontal and push up and lower slowly = 1.
Cardio
10 Mile Bike Ride - Slow/Moderate Intensity (2 5 mile rides)

Tuesday - (1 minute rest)
Single Arm Row
Set 1 - 15 x 25kg
Set 2 - 15 x 30kg
Set 3 - 15 x 35kg
Bent Over Row
Set 1 - 15 x 20kg
Set 2 - 15 x 25kg
Set 3 - 15 x 30kg
Set 4 - 15 x 35kg
Cardio
10 Mile Bike Ride - Moderate Intensity (2 5 mile rides)
2 hour Basketball Session

Wednesday - Chest
Warm-up and Foam Roller - Sore from training the night before.
Floor Press (3 min rest)
5 x 55kg
5 x 65kg
5 x 75kg
Pressups (1 min rest)
4 sets of 10
1 set to failure, managed 15
Cardio
5 x 20 skips at 100% - (20 secs rest)
5 x 5 single leg skips at 80% - (20 secs rest)
5 x 10 sinlge leg skips at 95% - (20 secs rest)

My weigh day is tonite - last week I weighed in at 14 stone 11 lbs (94kg), no idea what my bf% is at the moment.

lumberjack
09-30-09, 10:50 am
I am trying to focus on some forearm and grip work, i forgot to include this in my post.

Monday
Grip Work
Plates holds x 3 sets to failure.

Wednesday
Forearm Work
Reverse Curls superset with wrist curls
25kg x 5 x 10
30kg x 5 x 10
30kg x 10 x 10

lumberjack
10-16-09, 12:05 pm
I spent maybe umm the last 6 years training with lots and lots of reps, pretty much overtraining every day, i did training 7 days a week, 6 days a week, 2 on 2 off, all sorts, and i put on a little size, but nothing to shout about for someone lifting for that long.
Then I meet a powerlifter... he puts me on a basic template, bench, squat, deadlift, standing press, then supplemented by chins, dips, bicep curls, ab crunches with weights and calf raises... and in a mnth I have got thicker, stronger, leaner and cant wait to get to each workout. I am also training 3 times a week, and each session is no longer than 40 minutes... my body seems to love this rest period. Definetly no bodybuilding...

Monday 4th October
Lower Body
Squat Deadlift Shrug 1 Leg Single Leg Calf Raise
30kg x 6 60kg x 6 40kg x 15 Bodyweight x 20
45 kg x 3 80kg x 3 To light Bodyweight x 20
60kg x 8 (+2) 100kg x 8 (+2)

Wednesday 6th October
Upper Body
Chinup Standing Press Bb Curl Reverse Dips Crunches
Bodyweight x 25kg x 6 20kg x 6 Bodyweight x 6 Bodyweight x 20
Bodyweight x 45kg x 10 (+4) 32.5kg x 3 15kg x 10 5kg x15
40kg x 8 (+2)

Friday 8th October
Lower Body
Squat Deadlift Shrug 1 Leg Calf Raise Crunches
30kg x 6 60kg x 6 50kg x 8 To easy BW x 20 BW x 20
45kg x 3 80kg x 3 70kg x 12 To light BW x 20 10kg x 9
65kg x 8 105kg x 8

Monday 11th October
Upper Body
Incline Pressup Chinup Standing Press Bb Curl Reverse Curl Dips Crunches
BW x 10 Bw x 4 25kg x 6 30kg x 6 30kg x 6 Bw x 6 BW x 15
BW x 10 Bw x 4 50kg x 6 42.5kg x 6 42.5kg x 3 Bw x 6 10kg x 8

Squat Deadlift Shrug 1 Leg Calf Raise Crunches
35kg x 6 60kg x 6 72.5kg x 13 BW x 20 BW x 20
45kg x 3 80kg x 3 BW x 20
70kg x 8 (+2) 105kg x 10 (+2)

lumberjack
10-18-09, 9:27 am
Weeekend means no training, only thing that stays strict is diet, aiming to lose 2-3 lbs this week, I have 7 weeks to lose 15lbs, so its pretty much 2lbs a week, which aslong as im strict,and keep the morning cardio up, should be fine.
Lifting is going very well, I think I am a little different to some, I have never done a cut or been below 20% bf for maybe 10 years, so now im eating cleaner, I am losing weight, but my strength is actually increasing, I know I need to make the most of this, as once im lean, im gna have to keep my diet very strict, right now im at 100g of crabs on a high day,and 50g on a low day, for me this is keeping my energy up on training days,and allowing a constant loss. Once I am down, I can maintain this and look to increase lean muscle and not fat.
Chinups are awesome!

lumberjack
10-19-09, 3:51 am
Monday 18th October
Lower Body
Squat
37.5kg x 6
47.5kg x 3
72.5kg x 5 I got the 6th, but the first rep I stumbled, so im taking 5.

Deadlift
60kg x 6
80kg x 3
105kg x 11 (I am sposed to up the weight 6 reps being the max, but im out of weights to increase with atm) I dont know if going for max sets of 5 would be better?

Shrug
75kg x 15

Single Leg Calk Raise
Body Weight x 20 x 2


Crunch x 20
Superman plank, 10s on all, 10s on each, 10s alternate, 10s all. Total = 1min 20s

Each workout has to be better than the first, it took me 2 weeks to get the weights right before I had them down for this program.

I am not doing the 5-3-1 program anymore, for me I need to get used to handling heavy weights, before I get into it.

What I am doing atm is based on what I can do for a 6 rep max, not a 1 rep max.
Set one is 6 reps at 50% of my 6 rep max, 2nd set is 3 x 70% and final set is a max set of 6, this is where I have to try and get to 7 reps etc, so I can up the weight.

lumberjack
10-22-09, 9:30 am
No idea how to meet people on here, so im gna keep plugging away, the journal is some good relief for me.

When I started dieting, I didnt think I was going have to lose as much as I do, I thought maybe 14 lbs and Id be done, well 15lbs later... im thinking I have another 15 to go... lucky for me im not dieting for a show, but to do a cut, and then just lean bulk and start to see the fruits of my labour... not the fat on top.

I love prawns... just had to put it in... ive been on beef for a long time.. and now on prawns and chicken... am actually enjoying my diet! Aint no-one taking chillis and peppers out of my diet... spicey hot food!