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#1 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 14 July 2010 - 08:00 AM

well i started 7 weeks ago at 123kg now im 108kg not very strong
goals are 200-140-240 for the nats,curently 175-125-220
started training 6 days a week this week
12/7/10

squats

60x10
80x8
100x5
120x5
140x3
150x1
160x1
175x1 really slow all back only eating 500cals a day.

13/7/10

squats again

60x10
70x10
80x10
90x10
105x10 just getting blood into my legs i will squat as often as i can.

seated press db

15x10
20x10
25x10
30x10
35x10

udl 64kg

2x10 energy level abit better,started training 6 days so will up cals again felt like i was going backwards the last 3 weeks.
only 4 weeks to go need to find my strong.

Edited by spiros1, 14 July 2010 - 12:07 PM.


#2 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 14 July 2010 - 04:41 PM

15kg in 7 weeks is a great effort, what are you aiming for BW wise?

Lol you say you arent very strong but i would love to be able to make those lifts haha.

Goodluck with it!

#3 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 15 July 2010 - 07:17 AM

14/7/2010
bench week 8 ppp 140kg

40x10
60x10
80x5
105x1 paused
112.5x1 paused
125x1 paused
130x1 paused
130x1 paused
112.5x3 all very easy and paused

assistance work
110x5x3
105x5x3
100x5x2
95x5

cleans &mp
40x10
60x5
60x5
60x5
60x5 just to kill time will go heavy on thursday.

curls db
20x10
23x10
27x10
30x10 girls like big arms i aim to please havnt done any arm work in 10 years.

eating well il compete at around 106kg then after the comp il get to 99kg il like that number and then double the amount of good food and sit at around 105kg.
im feeling good with the food im eating so energy levels have come up again.

Edited by spiros1, 15 July 2010 - 10:20 AM.


#4 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 16 July 2010 - 06:58 AM

assistance work

15/7/2010

close grip bench

50x10
70x10
75x10
85x8
87.5x8
90x5
95x5
105x3
100x3
80x8
80x8
80x7

hypers
10x5
widegrip chins
3
3
3
4
3
3
3
3
3

db curls
12.5x10
15x10
17.5x10
20x10
23x10
27.5x10

workout felt good getting my energy levels back deads tonight.my weakness.
only 1 month before the comp.

Edited by spiros1, 16 July 2010 - 07:37 AM.


#5 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 19 July 2010 - 07:26 AM

16/7/2010

sumo deadlift
70x10
100x10
130x4
150x2
180x10
195.5x1
215 fail
215 fail (dramas mentaly)
200x1
200x1
160x10 i dont think my backs rite i have pain all the time and lots of swelling its messing with my head.

deads off 90mm blocks
100x5
130x5
140x5
150x5
160x5
170x5


17/7/2010
speed bench
40x10 60x3 2.36sec
65x3 2.35sec
75x3 2.64sec
80x3 2.81sec
85x3 2.56sec
90x3 2.81 sec
95x3 3.06 sec
95x3 2.88 sec
100x3 (no time bloody dim )
100x3.05 sec

incline DB
20x10
27x10
30x10
32.5x10
35x10 30x10 30x10 30x10

shrugs 48kg kettle bell
20x3

DB curls
15x10
20x10
20x10 20x10

BBcurls
20x10
40x10
60x10. hey you your doing well.

Edited by spiros1, 19 July 2010 - 11:49 AM.


#6 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 20 July 2010 - 07:15 AM

squat

20x10
60x8
105x3
140x1
150x1
160x1
180x1 current australian record
185x1
185x1
160x3 these felt very light....about time i thought id run over a cat,peace out

box squqt 31cm box

70x3
80x3
90x3
100x3
110x3
120x3

#7 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 22 July 2010 - 07:50 AM

20/7/2010

bench
20x10
40x10
60x10
80x4
105x1
120x1
130x1
132.5x1
112.5x1 all paused

close grip to wide 2inch every set

60x5
80x5x9sets

db single arm press each arm
23x5
27x5
30x5
32x5
35x5

21/7/2010
KB thrusters
10x20
12x10
16x10
20x10
24x10
28x5

KB cannonballs
32x10
36x10
40x10
48x10
56x10
64x10
KB complex with real girls

swings,cannonballs and thrusters
10kgx10x10 150reps that gets your heart going.

#8 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 23 July 2010 - 07:38 AM

23/7/2010 assistance day

widegrip bench 9inch wider than i normaly go
20x10
40x10
60x5
80x5
100x3
120x1
130x1
140x1 fail
100x10
100x8

press overhead
20x20
60x5
65x5
70x5
75x5
95x3
push press
100x2
105x2
110x2

dips
8,8,8 elbow making funny crack so i stopped

#9 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 26 July 2010 - 09:56 AM

23/7/2010

deadlift

70x10
100x10
130x5
150x2
170x2
200x2
220x2very easy

shrugs off the floor
70x20
100x15
130x15
150x15
170x10
190x10
210x5195x10

romainian deadlift

70x10
70x15
70x15

24/7/2010

widegrip bench 6inch wider

20x20
40x10
60x10
80x5
100x2
120x1
130x1
140x1 all paused
130x3
120x4
100x10

DB bench GVT
23kgx10x10
speed bench
60x3 2.41sec
60x3 2.06sec
60x3 1.97sec
60x3 1.90sec
60x3 1.96sec
60x3 2.00sec
60x3 2.21sec
60x3 2.13sec

DB hammer curls
20x20
20x20
20x20.

#10 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 27 July 2010 - 07:33 AM

26/7/2010

squats

20x20
60x10
100x4
140x2
150x1
170x1
185x1
190x1 this is the weight i popped my back on 8 months ago so it was slow to keep it in the groove.
160x5
160x5

eating well 8 times a day weight 110kg, food makes all the diff.

#11 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 28 July 2010 - 07:25 AM

27/7/2010

bench
20x20
60x10
80x5
100x1
120x1
140x1
142.5 fail i felt a crack in my left shoulder,and as i type this there is a throbing pain in it and cant raise my left arm over my head or move it out to the side.

#12 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 30 July 2010 - 07:42 AM

29/7/2010

assistance work
squat

50x10
60x10
80x10
100x10
120x10
140x10
160x started getting dizzy hit every uprite in the power rack put it back
140x1 think i should go home.

#13 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 02 August 2010 - 07:02 AM

31/7/2010

deadlifts
70x10
70x10
120x5
127.5x1
180x1
205x1
227.5x1
235x1
205x1

DB shrugs
35kgx20x5

no sit ups required i squat and deadlift abs coming along nice.....somewhere.
im back to 3 days a week mon-wens-fri @ 7.00 ok .

Edited by spiros1, 02 August 2010 - 09:38 AM.


#14 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 03 August 2010 - 07:23 AM

2/8/2010

squats
20x10
60x10
100x5
120x1
150x1
170x1
190x1
195x1
195x1
170x3 and hurt my groin weight felt very easy
170x3 didnt try it.

no sit ups.

#15 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 04 August 2010 - 11:55 AM

4/8/2010

pushed a fat chick off me x1 shoulder still hurts

got off the toilet x1 way to shallow, groin hurts

looks like il be sitting out the nats.

current
squat 195kg

bench 140kg

dead 235kg

total 570kg
thats 50kg increase in 7 weeks of training had more in the squat and dead. current weight 111kg.

Edited by spiros1, 04 August 2010 - 12:03 PM.


#16 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 09 August 2010 - 07:43 AM

6/8/2010

deadlift

70x8
70x8
100x10
120x5
140x2
160x1
180x1
210x1
230x1 felt like 200
200x1
200x1
200x1


7/8/2010

speedbench

40x3 2.35
40x3 1.94
60x3 2.50
60x3 2.20
40&25kg chainsx3 1.85
40&chainsx3 1.81
60&chainsx3 2.20
80&chainsx3 2.62
90&chainsx3 3.30
80&chainsx3 2.72
80&chainsx3 2.62
80&chainsx3 2.80

DB press seated
15x10
20x10
23x10
27x10
23x10x3

scull crushers

10kgx10x5

curls 20kgx10x5

#17 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 10 August 2010 - 07:17 AM

9/8/2010

bench
testing shoulder
20x10
20x10
70x10
90x2
100x1paused
115x1paused
120x1paused
130x1paused

it still hurts a tad , but id be happy with 130kg at the comp.

#18 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 30 August 2010 - 09:41 PM

30/8/2010

well at the comp i came in at 109.1kg second masters raw.

squat 210kg
bench 130 kg hurt my shoulder no more attempts
dead 240kg

coming down in weight now

since the comp squated 180x5 will start training for a 240kg squat
and a 270kg dead @100kg
the bug has bitten again,bench im not fussed on 150-160. lets get it on big nick had a ball lifting with you on saturday mate.

it was great catching up with eveyone at the comp always good fun to see you boys. oh and to that girl that looked like a man......go fark yourself skank.

#19 NPR33

  • Joined:28-August 07
  • Location:Australia VIC
  • Car:Mitsubishi EVO 8

Posted 30 August 2010 - 10:05 PM

Indeed mate, great day Saturday.

I'll see you there again this week!

#20 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 31 August 2010 - 01:29 PM

hell yes i was talking to greg last night,225x5 on the squat no raps just a belt....big squat

did my 10x10 last night last time i had a pump like that was when i was doing hayley..haha

#21 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 31 August 2010 - 07:35 PM

31-8-2010

assistance day

chins ladder 6,6,5,4,3,2,1,2,3,4,5,6.

shrugs 70kg holding at the top 3 sec 10x5
80kgx10x5
DB shoulder press

10kgx10
18x10
20x10
23x10
27x10
30x10
32x10
35x10 shoulders fried body weight 108kg coming down to 100kg

#22 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 01 September 2010 - 08:28 PM

1-9-2010

bench

hurt my shoulder at the nats 1st session back

20x20

40x10
60x10
80x10x10 shoulder felt a little tender and the weight light,baby steps.

body weight 107kg




#23 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 03 September 2010 - 10:12 PM

3-9-2010

deadlifts off a 4inch block

70x10
100x5
120x5
150x5
170x5
190x5
200x5

bent rows

40x10
60x10
80x10
90x10

shrugs

90x10
120x10

#24 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 04 September 2010 - 12:41 PM

4-9-2010 used to be a good day

fluff day shoulder press from a rack

20x10

40x10

60x10

70x5

80x5

80x6

80x8

80x5

bench

40x50reps 1 minute rest

40x50 1 min rest

40x25 30 sec rest

40x15 30 sec rest

40x10 and im done



#25 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 06 September 2010 - 07:22 PM

6-9-2010

squats

20x10
60x10
90x5
120x10
120x10
120x10
120x10
strained my groin a tad was doing 10x10 the weight felt easy but my groin is pissing me off,i think im doing the reps way to fast.

#26 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 09 September 2010 - 08:13 PM

8-9-2010

shoulder press

20x10

40x10

50x10

60x10

70x5

80x5

90x1

100x4 push press

bench

75x10x5

95x10

shrugs

23x20,27x20,30x20,32x20,35x20.



#27 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 10 September 2010 - 08:21 PM

10-9-2010

deadlift off 4inch block
50x10
80x10
110x5
140x5
170x5
210x5

trap bar deads
107x10
127x10
147x10
157x10

trap bar shrugs
67x10
87x10
107x10

cleans
50x10x3

#28 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 11 September 2010 - 12:21 PM

11-9-2010

bench

40x10x6

80x10

100x10

120x4 some shoulder pain weight feels light

shoulder press
70x5
70x10
70x11
70x12
50x20

trap bar shrugs

57.5x15

87.5x15
117.5x10
157.5x10
207.5x7

deadlift trap bar bloody nick

227.5x5
247.5x5...no belt nick.haha
and im fried 2 deadlifts sessions in 15hrs

thanks nick always fun mate.

Edited by spiros1, 11 September 2010 - 12:23 PM.


#29 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 13 September 2010 - 07:44 PM

13-9-2010

squats

back still tight from deads

20x10x2
60x10x2
80x10
100x5
140x5
160x5
180x5

hammer curls
7x10
10x10
14x10
17.5x10
20x10
23x10

#30 spiros1

  • Joined:05-July 10
  • Location:Australia VIC
  • Car:a model ford 1930

Posted 14 September 2010 - 07:18 PM

14-9-2010

assistance work for deadlift

hypers
15xbodyweight
20x10kgx5sets

rev hypers
20xbodyweight x5sets
holly crap my back has never felt more pumped.

seated shoulder press DB

12kgx15x2
18kgx15
23kgx10
30kgx10
32kgx8 stil have shoulder pain





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