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Thread: 40 Minute strength training

  1.  
    #11
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    Quote Quote
    Originally Posted by pb75 View Post
    impressive lifts, how long have you been training for?
    Iv started training just over 3 years now. But still only just figuring out this last year.
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    Started today with good mornings, 2 x set of 5 reps at 100kg. Still found the whole technique awkward, so i decided to try so romanian deadlifts to hit the lower back instead as I was struggling to increase weight with the good mornings. I did two sets of 5 at 100kg, I found it easier to do and also felt it more working my back. So I will do these instead now as they have the potential to increase in weight more significantly.
    OHP 5x 70 kg easy
    5x 80 kg easy
    4 x 90 kg hard
    1 x 100kg very hard and tired.
    so next week i will knoock the 70's on the head so i can do more 100kg's hopefully will work.

    French press 7 x 20kg DB
    5 x 22.5kg DB
    5 x 25kg DB a new PB very pleased
    tried 30 kg its a no go atm.
    Dips 5 x 25kg
    5 x 35kg
    4 x 45kg
    2 x 55kg a new PB they hurt like hell.

    not a bad day really, hopefully improve ohp next week. (get the guts to do more reps)
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    #13
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    After a long crappy day at work I warmed up to 190kg and got 7 reps then went to 200kg but only managed 1 rep, gotta start improving to hit my goals. missed calf raises due to tiredness and time. I went to leg press and did wider stance and slower at the closest setting, i still maxed it out 3 sets of 10 (crap machine).
    I moved on to side bends and hit 3 sets of 60kg. Note a belt really hurts on side bends and gives no benefit. still feel well trained on legs will push to 205kg x 1 rep next week tho. ok day.
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    #14
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    Today was a suprisingly good day, morning session as off work, and my mornings suck.

    but i warmed up 70kg, 120kg, 170kg. Then I managed to pull 205kg which is now my best 1 rep max, it went up easier than last weeks 200kg but I could only manage one due to tiredness.
    I moved on to rack pulls ------- 170kg, 190kg, 200kg, 220kg, 230kg, 240kg. At least i can hold on to 240kg.
    I managed the same on pull ups 2 x 7 reps
    and following that i did 5 x 50kg then 5x 60kg 3x 60kg 5 x50 kg single arm rows.
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    #15
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    Again another early morning workout..........but wasnt't too bad.
    Started on the bench (i love the bench) 70kg, and 120kg warm-ups and then i hit 11 reps of 140kg (it would of been more if I had a spotter) but still good. I wanted to do some 1 rep max's also but had noone to help.
    I dropped 10kg on my upright rows so I could hold them longer so did 3 x 7 of 50kg.

    French press 20kg x 5 22.5kg x 5 and 25kg x 5 (tried 30kg but it is a weird shape so i struggle with the weird length)

    Skull crushers 36kg x 7, 46kg x 4, 36kg x 5.

    Dips 25kg x 5, 40kg x 5, 55kg x1.

    hopefully try one rep max next week, expecting to hit 160kg.
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    #16
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    Dan look up the Texas method, split. There are alot of journal on Startin strength web site and in the forums. you can keep a session to 40mins OK

    ... or check my log link below
    Last edited by Mart001; 19-02-2013 at 01:33 PM.
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    #17
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    Quote Quote
    Originally Posted by Mart001 View Post
    Dan look up the Texas method, split. There are alot of journal on Startin strength web site and in the forums. you can keep a session to 40mins OK

    ... or check my log link below
    just read about it and it never said what it was for or what you'd achieve?
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    #18
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    Mainly for strength although you can tweak it for mass. Justin lascek explains it better here The Texas Method – Part 1 | 70's Big and Texas Method – Part 2 | 70's Big

    With a split you run
    Day 1 Upper vol
    Day 2 lower volume
    Day 3 rest
    Day 4 upper intensity
    Day 5 or 6 lower intensity

    The rest day isn't necessary
  9.  
    #19
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    Quote Quote
    Originally Posted by Mart001 View Post
    Mainly for strength although you can tweak it for mass. Justin lascek explains it better here The Texas Method – Part 1 | 70's Big and Texas Method – Part 2 | 70's Big

    With a split you run
    Day 1 Upper vol
    Day 2 lower volume
    Day 3 rest
    Day 4 upper intensity
    Day 5 or 6 lower intensity

    The rest day isn't necessary

    It looks quite good, may give it a go. The only problem is I don't like top half/ bottom half training.
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg
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    #20
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    Today was the first week of my romanian deadlifts.
    I managed 100kg x 5
    120kg x 5
    130kg x 5
    I moved on to the overhead press and after last week I decided to start at 80kg not 70kg anymore and it worked well.
    I did 80kg x 5
    90kg x 4
    100kg x 2
    90kg x 3
    The problem iv started to encounter at my gym is lack of oxygen, as it is a very stuffy gym, I felt like I could push for a 3rd 100kg but I just couldn't regain my breath properly.

    French press 22.5kg DB x 5 on both arms
    25kg x 7 on both arms
    25kg x 5 on both arms.
    I did very well on the french press I think next week i will get 3 x 5 of 25kg on each arm.
    I switched dips to skull crushers as I find dips very difficult and painful after OHP
    So I achieved 36kg x 5
    46kg x 5
    36kg x 5
    It felt really good on my triceps as well.
    9th August 2013 goals.................. Squat 250kg Deadlift 250kg Bench Press 170kg OHP 120kg
    Current Squat 220kg Deadlift 220kg Bench Press 160kg OHP 110kg

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