NickphillippS-- Yellow brick road to body weight domination!

[nickphillipp]

Straight to the point!

My goals are:
BW Bench
1.5x BW front squat
2x BW deadlift
Not be a complete failure when it comes to chins!
Look less like stretch armstrong at full stretch!

My current stats:
6ft3 (not gonna change...i hope!)
91kg (been up and down recently due to stops and starts in training)


Not sure on 1 rep max's as i havent been able to train them safely whilst alone but.
Front squat 5x5 60kg (starting with a clean as no access to power rack)
Bench press 5x5 50kg
Bent row 5x5 55kg
Deadlift not sure at the mo as i havent done it in a while but id guess 90kg




Anyway, hopefully you guys can help me stick this out!

All and any input is appreciated!

[dope540]

Your front squat will be hindered by the amount you can clean

[nickphillipp]

Cheers dope, i realise that but at the moment its the only option ive got.
Im hoping to join a new gym soon with proper equipment and also get a regular 9-5 job.
This way i can get a solid routine down where as right now im having to try and fit everything around my mental shifts.


Well first entry into the log.


Front squat 5x5 60kg

15 degree incline Bench 5x5 50kg

Bent over rows 3x5,1x10 57.5kg

Kept it fairly light as im on a night shift tonight.

[JohnW]

Quote

Not be a complete failure when it comes to chins!

Have a look at Pavel's Ladder

[nickphillipp]

Nice one JohnW!
Ill start giving that a go.

[JohnW]

Yeah if you walked into the gym - knocked out 20 straight chins, everyone is going to notice... I bet less than 1 in 1000 people can do it.

[nickphillipp]

Well couldn't go to the gym as my whole town was under a foot of snow and its just a bit too far to walk.
So dug out my ol' db's and sandbag and done some stuff with them.
Nothing overly complicated just benched and squatted and pulled until I was knackered!


DO love the sandbag though! Feels lighter then last time i had it out.

Edit: Also dome some chins, tried Pavels ladder but can only get to 2!! I suck at them i know.

Done some negatives(?) and static holds.

I will get better!

[nickphillipp]

Dug the car out and got to the gym!

Front squat 62.5 5x5

Bench 52.5 5x5

Bent rows 55 5x5 ---Worked on form with these


Had a slight incident with front squats.
Just about to put the weight down on the last set and some gimp decides to duck under the end of the bar. Had to suddenly stop the descent of the weight to avoid braining him. Not sure its done my bicep any good, feels a bit odd up at my shoulder.

[nickphillipp]

I've decided to set my self a target time for my goals.

I'm aiming to reach them by the end of May!

So that's 15 weeks if I can add 2.5kg to my bench most weeks I should make it for that.

Squat will be more difficult as that will be 6kg ish a week.

Deadlift-- just gonna have to get my **** in gear and start working on that. Be very surprised if I get 180kg in 15 weeks but hey some its a goal!

Chins will I suppose be if i can get to 8 on Pavels ladder.--Cheers for the inspirations on that JohnW

Wish me luck!

[JohnW]

Quote

I've decided to set my self a target time for my goals.

I'm aiming to reach them by the end of May!

So that's 15 weeks if I can add 2.5kg to my bench most weeks I should make it for that.

Squat will be more difficult as that will be 6kg ish a week.

Deadlift-- just gonna have to get my **** in gear and start working on that. Be very surprised if I get 180kg in 15 weeks but hey some its a goal!

Chins will I suppose be if i can get to 8 on Pavels ladder.--Cheers for the inspirations on that JohnW

Wish me luck!

I finally made 10 straight this week - had to hang paused for a few seconds for the last couple of reps, but I do mine from hanging arms fully straight to up. Was well pleased - people were looking by 5 or 6 as I was going like a machine.

Your trying to grow dead from 90 to 180 in 15 weeks? 5x5 would get you there if you dont stall - same with squats and bench.