1RM's
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Just planned out the next 12 weeks:
Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.
Got some extras im going to do away from the gym for my squat and deadlift and grip strength.
Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.
Aim after 12 weeks:
210kg deadlift to 235
120kg bench to 135
Squat 160 to 190
Retest my strict press when fresh try and get to 90kg end of program.
Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet. -
Just planned out the next 12 weeks:
Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.
Got some extras im going to do away from the gym for my squat and deadlift and grip strength.
Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.
Aim after 12 weeks:
210kg deadlift to 235
120kg bench to 135
Squat 160 to 190
Retest my strict press when fresh try and get to 90kg end of program.
Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet.@magpie_in_aus said in 1RM's:
Just planned out the next 12 weeks:
Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.
Got some extras im going to do away from the gym for my squat and deadlift and grip strength.
Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.
Aim after 12 weeks:
210kg deadlift to 235
120kg bench to 135
Squat 160 to 190
Retest my strict press when fresh try and get to 90kg end of program.
Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet.Tough to get stronger and lighter at the same time. Well done fella
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@magpie_in_aus said in 1RM's:
Just planned out the next 12 weeks:
Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.
Got some extras im going to do away from the gym for my squat and deadlift and grip strength.
Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.
Aim after 12 weeks:
210kg deadlift to 235
120kg bench to 135
Squat 160 to 190
Retest my strict press when fresh try and get to 90kg end of program.
Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet.Tough to get stronger and lighter at the same time. Well done fella
@mn5 Thanks mate. Yeah some of the weight should just drop off as my diet was pretty sloppy so will still be eating just not eating bullshit all the time. Starting the first two weeks with just eating minimal shit on the weekends and improving during the week this week. First 2-3 weeks some weight will likely just drop off with better diet and higher volume. Here's hoping.
Still think I have some strength gains from just conditioning as well as this is only my 2nd 12 weeks and near the end I still wanted to do more volume but was low sets and reps by then.
Be interesting to see how it goes. If I can even have slight improvements and have a better BF% that would be great. Was 22% @113 at the start of the last block. Haven't had another dexa yet will wait until end of this and see how it all changes.
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Been kind of MIA but not really.
First week after testing was lots of light or body weight stuff to get bodies use to volume again. Second week was just 3x12 at about 50% of new 1rm to get use to load again.This has been week 1 of 12 now.
Back is just a combo of back exercises which I did (pulls ups/rows and some shoulder presses)
Did chest today 4x10 @65%
3xmax tricep pressups
DB slight incline 4x10 @35kg DB's
Some core
Single leg glute bridge
Deads tomorrowMissed squats as I sprained my ankle quite badly sunday at basketball training so missed two games this week aswell. Annoyed about it but just getting into the rehab and hopefully knock out squats next week and aim for b ball in 2/52
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4x10 deads yesterday at 135kg
Then some curls/bent over rows/single leg deadlifts.
Was pretty wrecked from that and chest on thursday -
This week has been 5x8 at 70%
Did first squat session as missed last week due to sprained ankle
100kg 5x8
Back: Assisted pullups/shoulder press/arnold press and penlay rows
Bench: 5x8 @85 then 4x10 slight incline DB bench with 35's, 3xmax tricep pressups
Deads: Tonight will be 5x8 @150 lets so if I survive this seeing start of the last program my 1rm was 170 haha. Rest of the program is DB bent over row/single leg dead lifts and something else. -
5x8 @150kg deadlifts wrecked me haha thankfully a new couch just got delivered in time for All Blacks/Warriors/ HB All Blacks this weekend.
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CNS overload ha ha! Good shit bro!
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Monday Night:
Low bar squats: 5x6 @125kg
Bench: 4x8 @85
Front Squats: 3x5 @80kg
Didn't do RDL's as was still bit cooked from Fridays Deadlifts and these were light. Flagged them.
3x5 banded nordics on RDL machine.This morning:
5x6 pulls ups green band (banded for me cuz im fat)
Single arm standing shoulder press 20kg DB 5x10
Some gay two armed rows with DB on a slightly incline bench. Was more awkward than anything.
Muscle snatches 4x5 @40kgGot to get chest in tomorrow and deads in Thursday as will be out of order with eye surgery on friday
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Chest felt pretty easy today 5x6 @95kg
incline DP: 5x8 @35kg
3xmax tricep pressups
Couple of other acc in there.All worked out off my 120 1rm but left shoulder was a bit niggly going into testing few weeks back. Old injury but been working extra hard on it. Shoulder is feeling a bit stronger. Going to nudge my % up a bit for the next few weeks want a 135ish bench in 9 weeks time.
Deads tomorrow 5x6 @165kg ....wish me luck
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Deads tomorrow 5x6 @165kg :fearful_face:
Good luck bro!!
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Deads tomorrow 5x6 @165kg :fearful_face:
Good luck bro!!
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@mn5 you sure you aren't thinking bout pilates?
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Conquered my fears and my deads. Got the gym done for the week now have to get eye surgery to stop them getting shitter. Nothing like TGIF surgery
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Conquered my fears and my deads. Got the gym done for the week now have to get eye surgery to stop them getting shitter. Nothing like TGIF surgery
@magpie_in_aus good luck with the eye stuff. Hopefully your eyeballs are back in their sockets after that deadlifting!
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Eye was fucking horrible. Was basically listening on the coach to the warriors magpies and all blacks as couldn't keep it open. On the mend though. Went to the gym this morning. Skipped Monday Legs workout as back was sore from being on the couch for 4 days. Doing legs tomorrow as its a 4 session per week program so wednesday is a catch-up or rest day.
Did back today. Some pulls ups, rows, muscle snatches and shoulder press.
This is a deload week so like 3x3 for the big lifts @85%. Which should mean squats 136kg, bench 102, deads 178.5. I tend to round everything up so 140/105/180.
Should all be alright for 3x3.
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Last week was as expected.
This week have been super busy. Had to get a presentation in for a kind of job/opportunity its due next Monday but im off to NZ for a wedding tonight so got it done over the weekend and Monday/Tuesday. Went to gym Monday had high bar squats did 4x8 and felt sick from where the bar was pressing. flagged the rest of the workout and genuinely didn't have time yesterday. Flying out tonight but will go tomorrow morning in Auckland and Friday morning before we go to waiheke try and fit all the main lifts and some key accessories into the two sessions.
