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Reply With QuoteThanks James. Will try and get a video next session!
What is your bench for 8 reps at the moment?
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Thread: Steve's IFing and Strength Log
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#151 07-02-2012 07:25 PMIFing Archevore
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Man, you've got strong old arms!
Super session, up with bench we go!
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
James is a General Forum Moderator. -
#152 07-02-2012 07:34 PMMP Senior
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PBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4 -
#153 07-02-2012 07:35 PMIFing Archevore
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1 x 8RM? Maybe 100k, I would guess. Got 3x8 tomorrow :P!!
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
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#154 08-02-2012 03:34 PMMP Senior
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Had mate's dissy training today, so...
depth jumps (15") -
9reps x 10 sets
Also planned to run 2 miles, but joints weren't feeling it after 1K so sacked it off. Obviously the volume of jumps, squats and deads I'm doing is affecting them so rest it is.
Finished off with 15-20mins stretching and foam rolling. Probably briskly walked 30-40mins in total this morning too.PBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4 -
#155 08-02-2012 03:47 PMIFing Archevore
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Leaning up, or just getting a little conditioning in?
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
James is a General Forum Moderator. -
#156 08-02-2012 04:03 PMMP Senior
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Bit of conditioning and I find that a slow jog or increasing walking time can help recovery by increasing blood flow etc. Don't think I'll do much more running until after my mate's dissy training because the joints are feeling it!
James - Did what you suggested and been recording my lowest weight in the morning on that week and haven't seen a notable increase in 3 weeks. Just wondering, do you slowly increase calories if you go up in bodyweight? For example I put on approximately 2-3lbs over couple of weeks in January. However, this could be down to increased water retention etc. But now my weight hasn't changed, just wondering whether to up the calories slightly. And if you think so, do you think I should increase my rest day calories or training day calories?
I am about 83kg at the moment and calories are -
2400kcals rest days
3000kcals training days.
Any thoughts would be great, cheers.PBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4 -
#157 08-02-2012 05:29 PMIFing Archevore
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Amen to that!
QuoteOriginally Posted by stavrog1
Try an extra +75 calories on rest days and +125 on workout days, as long as strength is still going up there is no real issue, but since we aren't near our genetic celings (at least I don't believe so!) at LEAST a slight gain over a month should be the norm (unless you are leaning out whilst strength is still climbing). QuoteOriginally Posted by stavrog1
Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.
James is a General Forum Moderator. -
#158 08-02-2012 08:04 PMMP Senior
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Cheers. QuoteOriginally Posted by James
Yeh strength is going up regularly even though I'm not gaining in weight. I'd just like to ensure I'm getting bigger in a muscular sense so wouldn't mind a slight increase on the scales. Got a decent tape measure the other day so going to start recording some measurements to help track my progress.PBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4 -
#159 09-02-2012 02:27 PMMP Senior
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Recently got a decent tape measure so at certain points I'm going to take my key measurements.
Today, in a fasted state -
Chest - 41.5"
Bicep (tensed) – 15.5”
Bicep (relaxed) – 14”
Waist – 32”
Hips – 35”
Thigh (middle and relaxed) – 22.5”
Calf – 15"
Don't really know what to make of them but I will compare around end of March/start of April to see any progress.PBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4 -
#160 09-02-2012 06:06 PMMP Senior
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Lower Workout B:
Squat - 115kg x 4 (nearing PB levels, could be passing them in 2 weeks!)
- 105kg x 5
- 95kg x 6
Dead-lift - 160kg x 4 (reps PB, nice, nearing double body-weight for reps)
- 145kg x 5
- 130kg x 5 (tough double overhand,had to alternate grip on last 2 reps)
Reverse Lunges -
60kg x 10 x 3 (5 each leg)
GHR -
6 x 3
Ab Rollouts (knees raised) -
10kg on back - 8 x 1, 4 x 1
4 x 1, 8 x 1
Cable Crunches -
75kg x 8 x 3
Good session, legs feeling a bit tired from the dissy training so happy with steady progression in squats.
Tried out reverse lunges today, much better on knee joints that reverse lunges. Going to stick with these and weight felt pretty easy so upping next week.
Only 1600kcals PWO meal because having a 900kcal meal in a couple of hours. Got a pic to come up later, but here it is...
250g pasta
150g turkey steak
250g sauce
80g cottage cheese
60g spinach
200g grapes
1 muffin
later -
100g turkey steak
150g baguette
30g cheese
20g ham
5g pesto
large apple
25g whey protein + 10g omegaPBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4
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