JK vs BigRed
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[SIZE=5][B]2012.....<br />
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[/B][/SIZE]Still away on holiday and haven't stepped in to a gym since christmas eve. I have however been a bit landlocked with this shite weather so have started doing a fair bit of running to kill the time. Did 3km with the wife on the 27th and then solo runs of 7km on the 29th and 30th and about 10km yesterday. May get one more run in before we head home. Planning first gym session for 2012 on the 4th... -
Plan for FY12 is to try and really put on some decent muscle with a target of being around 84kg and less than 10% body fat come christmas 2012. Gonna take a fair bit of training, a whole lot of clean eating and a comittment to ensuring I get enough rest so given I like to train at 6am I may need to start hitting the sack a bit earlier.<br />
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Anyway, gonna hit the gym tomorrow and will have a good chat to my PT re my plans for the year and how he thinks I should approach it but as usual I have been doing a bit of reading and am thinking of commencing a 5 x 5 style program for the next 12 to 15 weeks. I like the look of Madcows 5x5 which is just one of the many variations of Bill Stars classic programme and it should give me some good gains in terms of both strength and size if I can apply myself. Lots of compound lifts and forced progression. Some good info on it at [url]http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm[/url] -
So the new programme. Still finalising the specifics (starting weights etc) but the basics of my 5x5 are as follows:<br />
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[B]Mon (moderate day)[/B]<br />
Squats - 5 sets of 5 reps ramping up from approx 50% to 90% of my 5RM (or approx 45% to 85% of my 1RM) over the 5 sets<br />
Bench press - as per above<br />
BB row - as per above<br />
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Supplementary exercises - 2 sets of weighted hyperextensions, 3 sets of crunches<br />
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[B]Weds (light day)[/B]<br />
Squats - 4 sets of 5 reps with the first 3 sets the same as Monday and the 4th set the same as the 3rd.<br />
OH press - 4 sets of 5 reps ramping up from approx 60% to 90% of my 5RM (or approx 55% to 85% of my 1RM) over the 5 sets<br />
Deadlifts - as per above for OH press<br />
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Supplementary exercise - 3 sets of pullups (10-12 reps with added weights)<br />
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[B]Fri (heavy day)[/B]<br />
Squats - first 4 sets are as per Monday and again for 5 reps. 5th set is only 3 reps but at approx 2.5% heavier than Mondays 5th set and then the 6th set is 8 reps of the same weight as todays 3rd set (this is probably the most complicated bit)<br />
Bench press - as per above<br />
BB row - as per above<br />
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Supplementary exercises - 3 sets (8 reps each) of weighted dips, BB curls and tricep extensions. <br />
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Then comes Monday again where assuming the previous week was successful I'll bump up all the weights by approx 2.5%. This means that the 5th set on Monday will be 5 reps of the heavy triple performed in the 5th set on the previous Friday. The programme runs for 12 weeks and calls for a light start but by week 4 I will be should back to my max lifts and hopefully setting PBs each week then after. If I stall on certain exercises then I will deload a couple of weeks and recommence the progression. The light start actually suits me quite well given I have taken 2 weeks off from the gym so whilst I feel very refreshed my max lifts are probably a little down. This means working out only 3 days a week but squatting every day and a real focus on the compound movements so little need to add additional exercises. I may try add some calf raises in there - unsure what day would work best though. This means Tues and Thurs are free so may use one of these for some light cardio or some added sleep ins or maybe even head in to work early like I use to before I worked out 5 mornings a week.<br />
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Anyway, in prep for kicking off this programme I hit the gym today and yesterday to get the old muscles working again. Weighed in 82.5kg yesterday and did a 10 min row and then 5 sets of pullups. Then 3 sets of military press on the shoulders, 3 sets of seated rows, 4 sets of bench press, 3 sets of lat pulldowns and a 5min leisurely paced row to finish. Did all at decent weights but not quite as much as I was lifting pre-christmas.<br />
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Today was a bit of a legs primer. 10mins on the spin bike to get the legs warmed up before 6 sets of squats, 4 sets of deadlifts and 3 of leg extensions. Again all at lower weights than pre-christmas but a real focus on form, especially with the squats and deadlifts as keen to have form bang on for this new programme which I am hoping will really push me. -
JK, you're training the house down and your organisation is quite inspirational. Gonna look at getting the old 5 x 5 out myself I think. At 84kg does that lead me to believe you're under 6 foot ? I've got plans on getting to about 95kg whilst maintaining the strength and power, not always easy ! My problem was hitting sticking points and instead of lowering the weights a tiny bit and keeping it up I shifted to something else ( lower weights by heaps but lots more reps type stuff ). I need to get a programme and stick to it. <br />
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Steak and salad for dindins tonight, may sneak a glass or two of pinot gris in as well, moderation being the key naturally..... -
I'm 6ft on the dot mate. I wanna be a pretty lean (body fat wise) 84kg. So not much heavier than I am right now but about 5% lower in terms of body fat. I'd say by June I might be up to as much as 86-87kg but we'll see how things go. My main goal this year is to increase my functional strength and I reckon the 5x5 should be a good start.<br />
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I do like to be quite organised in everything I do....seems to be one of my traits. Always got a plan sorted for whether its work or leisure (fishing, gym, etc). I'm of the view that if you are gonna do something, ya just don't do it for the sake of doing it. Need to try get the best use of ya time and have every chance of suceeding in meeting ya goals. -
Rained all day so couldnt do alot of the outside work around the house that was planned but did a couple of hours digging in the rain this morning before giving up for some lunch and a gym session. <br />
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Wanted to focus on trying to get back up to speed after my break so another pretty random workout - 1000m row, 50 pullups then 4 sets of bench press, 3 of seated row, 3 sets of 20 pressups, 3 of BB row, 3 supersets of tricep pushdowns and dips, 4 sets of EZ bar curls (2 wide grip / 2 narrow grip). Felt good to get a bit of a pump in the old arms as it had been a few weeks. -
Wasterblasted all day yesterday with no shirt on and even though it was raining most the time and I didnt see one spec of blue sky, I woke this morning with my back absolutely caned with sun burn....ouch!!! DOH!!!<br />
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Hurt even more at the gym this arvo when I got in to the squats. New programme will start monday 6am so today was another prep type day to get back up to speed. 5mins on the bike and then straight in to the squat rack for 20 x bar, 10 x 60, 10 x 80 and then 8 of 90kg. Felt good form and strength wise but very sore on the sun burn so I called it quits on the squats there. 5x5 also calls for overhead press which I haven't really done before so did 5 pretty light sets followed by 4 sets of barbell rows again with a big focus on form. 3 sets of lat and frontal raises to finished off before a quick 500m on the rower. -
Been a busy week so not alot of gym time but all good. Just gagging to start the new program on Monday morning.<br />
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Tuesday spent the day waterblasting (again). Weds went for a 2 hour hike and climb to get to one of my awesome landbased fishing spots (plus 2 hour return trip). Thurs painted so today Friday finally some more gym time. Did final day of my prep for new programme. So a quick 5min warmup on the spin bike and then 4 sets of squats, 4 sets of deadlifts, 4 sets of bench press, 3 sets of rows, 3 sets of OH press. 3 sets of bicep curls followed by 3 supersets of tricep pushdowns and dips to finish. Easy. Bring on Monday! -
Took a quick pic this morning ahead of the new program. Will be good to see how things change over the year and wish I had take one this time last year too but oh well. 82kg on the dot. Took some shirt off ones too and of back etc but not man enough to post them in my current state haha. I'm also shit at posing as you can see.<br />
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[ATTACH=CONFIG]1650[/ATTACH] -
Haha no "Do you even lift" comments after posting that photo.....maybe no one has seen it! <br />
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Anyway, it has begun! First day back at work and first day of the 5x5. Reasonably easy start with light weights but these will ramp up throughout the programme. Todays workout was:<br />
Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 87.5kg, 5 x 100kg<br />
Benchpress - 10 x bar, 5 x 35kg, 5 x 42.5kg, 5 x 50kg, 5 x 60kg, 5 x 67.5kg<br />
BB Row - 5 x 35kg, 5x 37.5kg, 5 x 40kg, 5 x 42.5kg, 5 x 45kg<br />
Hyperextensions - 2 sets with no added weight. <br />
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Didnt have time for situps as had a few people that wanted to catch up with me after not being seen in the morning session since pre-christmas. <br />
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Good eats starts today too - protein shake pre-workout, proats and a bannana for brekky, just had 2 x rice wafers with peanut butter. Tuna and brown rice to come. -
Some footage of me fishing on Gone Fishin from Saturday gone <br />
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[URL]http://ondemand.tv3.co.nz/Gone-Fishin-Season-20-ep-13/tabid/59/articleID/5130/MCat/183/Default.aspx[/URL]<br />
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And big Damo too from Coast Barbell. Hes about 140kg so has a tendancy to make decent snapper look small. -
[quote name='JK']Haha no "Do you even lift" comments after posting that photo.....maybe no one has seen it! <br />
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I was more thinking where are your legs <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> <br />
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Mate you sound like you are going great guns! I have a 'bit of a plan' but after reading this, I need to pull finger!! -
Today was supposed to be the light day and theoretically the easiest workout of my whole 12 week programme...hmmmm! <br />
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Warmup -5mins row<br />
Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 75kg<br />
OH press - 5 x 25kg, 5 x 20kg, 5 x 22.5kg, 5 x 25kg, 5 x 27.5kg These were pretty light weights for me but PT said my form wasn't quite right on my first set (leaning back too much) so deloaded the bar and started from scratch to make sure I get it right. <br />
Deadlifts - 5 x 77.5kg, 5 x 95kg, 5 x 110kg, 5 x 125kg<br />
Pullups - 3 sets of body weight, 12, 12 and 10 reps Found these MUCH harder at the end of the workout and failed to push out 12 on the last set. Probably could have done with a longer rest between sets (had about 1 minute). -
First of my 'heavier' days but still first week so still well below PBs. <br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 87.5kg, 3 x 102.5kg, 8 x 75kg<br />
Benchpress - 10 x bar, 5 x 35kg, 5 x 42.5kg, 5 x 50kg, 5 x 60kg, 3 x 70kg, 8 x 50kg <br />
BB Row - 5 x 35kg, 5x 37.5kg, 5 x 40kg, 5 x 42.5kg, 3 x 47.5kg, 8 x 40kg.<br />
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Allowed to do some arms work too day but was running late for a 730am appointment so will pop in late this arvo to nail them good before a weekend of rest (probably more painting and sanding at home...joy!) -
Got in to the gym in the city this arvo to complete the arms. Ended up doing a bit of shoulders work to start off (4 sets military press, 3 sets lat raises) and then some calf raises before 4 sets of DB curls, 3 sets of tricep extensions, 3 sets of EZ bar curls and 3 sets of tricep pushdowns supersetted with dips. Bit more than I intended to do but was good fun.
