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bside

bside(Chris's) training log

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My first entry

Have been lifting for about a year, have focussed the last few weeks on MP, whereas usually i'd alternate between bench and mil press

 

My program is basically 2 separate full body days, which i do alternate between every 2 days, so monday day 1 weds Day 2 friday Day 1 etc.

 

Day 1

Bench 5x5

Deadlifts ideally 5x5, usually 3x5 with a 1rpm effort

Weighted Dips 5x5

Wide grip Chins 2 or 3 ladders up to 5

BB curls 3 x 8 or DB tabata thrusters (depending on how drained I am after deads)

 

Day 2

MP 5x5

Squats 5x5

SLDL 3x8

Weighted dips 5x5

Wide grip chins 2 or 3 ladders (If i can grip the bar after the SLDLs)

 

At the moment I am not benching, and so the bench is replaced with MP

 

Monday 14/01/08

 

 

Felt pretty shit today, went out on sat night :( , and had a bad nights sleep last night

 

MP

60x5

 

Push Press (Wanted to mix it up a bit, MP has been stagnant lately)

70 x 5 (first rep was strict MP, first time i have pressed 150lb over head :) still shite pressing though :()

72.5 x5

72.5 x5

72.5 x4

 

Dead Lifts

warmups 60x5 100x5 140x3

Work Sets

180 x 5

180 x 5

Maxs

230 x fail (couldn't really move it)

225 x fail (got it to my knees, couldn't quite lock it out will get it next time when i am fresher)

 

so my 1rep max remains at 220kg (i have a video of this if anyone is interested)

 

Weighted Dips

35kg x 5

35kg x 5

35kg x 3

30kg x 5

free set

13 reps (pretty shagged by now)

 

Widegrip Chins

1 ladder to 5

 

not the best session, but considering the last few nights sleep and eating, i'm pretty happy

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220kg deadlift my heaviest lift so far

 

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Cool stuff.

Where abouts do you train?

Blake

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Great effort big fella, post up your bodyweight and I'll add you to my records board.

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hey blake, I train at ANU gym, how about you?

 

m&m i weigh 98 or 99kgs in the morning after a shit and a piss :P

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Had a week off due to a family trip to far north QLD, but it wasn't completely idle, lugging 50kg banana bunches around sucks :P

 

Friday 25/01/2008

 

Felt like rubbish owing to my first pre season soccer training yesterday. So many sprints :(

 

MP

Bar x 8

60 x 5

60 x 5

 

Push Press (Cleaned from floor)

70 x 5

75 x 3

80 x 2

80 x 2

80 x 1

 

Squats (First time out of the power rack, feels so spacious squatting using just the stands :P)

Bar x 8

60 x 8

100 x 5

130 x 5

135 x 5

135 x 5

150 x 1 (New PB, 1.5 x bodyweight finally :))

 

SLDL

60 x 5

100 x 5

100 x 5

110 x 5

110 x 5

 

Weighted Dips

35kg x 5

35 x 3 (pretty shagged at this stage)

30 x 4

 

 

WG Chins

8

5

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hey blake, I train at ANU gym, how about you?

 

m&m i weigh 98 or 99kgs in the morning after a shit and a piss :P

 

Yeah i train at AIS at the moment.

Congrats on the 1.5xBW squat, great effort.

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Weds 6th Feb 2008

 

Had another 3 trips away, which resulted in another week off :( but from now on it should be consistent, although I will struggle to make bodyweight gains because I am back into soccer as well, but I aim to maintain at least 95kgs, and to continue to get stronger.

 

 

MP

60 x 5

 

Push press(Cleaned from floor)

80 x 3

80 x 3

80 x 3

85 x 1

87.5 x 1

90 x fail

 

Deadlifts

Warm Up 60x5, 100x 5, 140 x 3

180 x 5

190 x 5

225 x fail

 

Widegrip Chins

2 x ladder to 5

 

Dips

30 kg x 5

30 kg x 3

free x 18

 

Not the best session, but not too bad after time off. Will be sweet once i get back into regular sessions

Edited by bside

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Friday 8/2/08

 

Bench (First Time Back After 6 weeks of MP)

 

Warmup 50 x 8

80 x 5

90 x 5

90 x 5

90 x 4

90 x 3

 

(My best reps on 90kgs, the MP has helped my bench, although dips will have aided also)

 

Squats

 

Warmup bar x 8, 60 x 8, 100 x 5

140 x 5

140 x 5

 

SLDL

Warmup Bar x 5, 60 x 5

110 x 8

110 x 8

 

Dips

16

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Monday 11/02/08

 

MP

Bar x 8

65 x 3

 

Push Press (Cleaned From Floor)

85 x 2

85 x 1

80 x 3

80 x 2

80 x 2

80 x 2

 

 

Deadlifts

warm up 60 x 5, 100 x 5, 140 x 3

180 x 5

180 x 5

180 x 5

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good stuff chris. ill have to come have a training session with you one day. just to meet up. i train in erindale at Active fitness centre.

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Not only did u get through ur planned 180x5, but you did it three times. good shit.

 

were your heavy push presses the other day out of a rack??

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Wednesday 13/02/08

 

Bench

60 x 8 Warmup

90 x 5

90 x 4

90 x 4

90 x 2

70 x 8 (close grip)

 

Bent Rows (hadn't done before, tried for a change)

60 x 5

60 x 8

70 x 8

70 x 8

 

Squats

Bar x 8, 60 x 8 warmup

100 x 20

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Saturday 16/02/08

 

MP

Bar x 8

65 x 4

 

Push Press (Cleaned From Floor)

85 x 2

90 x 1 (New PB :) )

92.5 x fail

85 x 1

 

Tried a 100 kg powerclean for shits and giggles, and was successful. My technique needs work though, no contact between bar and quads, shit hip extension, and no distinct second pull :(:( The push press was never going up, had to try though :P

 

 

 

 

Deadlifts

Warmup

60 x 5

100 x 5

140 x 3

Work Sets

180 x 5

200 x 2 (want to get this up to 200 x 5 asap, shouldn't be too far off, only a light session today, soccer game tomorrow)

 

WG Chins

10

6

 

Dips

30 kg x 7

free x 14

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Nice work Chris, how long before you press that strictly. :yes:

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Monday 18/02/08

 

Bench

60 x 8 warmup

90 x 5

90 x 5

90 x 5

90 x 5

90 x 3

 

next time up to 92.5 :)

 

75 x 9 (close grip)

 

SLDL

60 x 5

100 x 5

120 x 5

120 x 5

 

Chins

9

4

 

Dips

free x 15

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Not that my advise is anything to go by but i notice all your weight is on your toes and your knees drift way forward in that vid.

 

Maybe something to work on.

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Monday 25/02/08

 

Bench

60 x 8 warmup

90 x 5

92.5 x 5

92.5 x 4

92.5 x 3

90 x 3

 

Squats (Just a light session, am having knee problems)

bar x 8

60 x 8

100 x 5

130 x 5

130 x 5

 

 

Powercleans

60 x 3

75 x 3

90 x 2

 

WG Chins

2 ladders to 5

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Wednesday 27/02/08

 

Squats

warmup

bar x 8

60 x 8

100 x 5

work sets

140 x 5

145 x 5

150 x 5

 

(this is a new pb for me :) spewed a little afterwards though :( further along the road to 4 plates)

 

MP

 

bar x 8

 

60 x 5

60 x 5

60 x 5

 

Bent rows

 

70 x 5

80 x 5

90 x 5

90 x 5

90 x 5

 

Dips

 

35kg x 4

35kg x 2

free x 12

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chris' squats today werent bitch-spec either, very good depth. his spewing was bitch-spec though.

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Monday 03/03/08

 

acquired a random Shoulder injury while sleeping :( , so had to test it out

 

Bench

bar x 8

60 x 8

90 x 5

92.5 x 5

92.5 x 5

92.5 x 5

92.5 x 3

 

(will move up to 95 next time )

 

Squats

bar x 8

60 x 8

100 x 5

140 x 3

150 x 3 (failed on 4th rep, lost balance, stacked it forward, then backwards, almost decapitated myself :( not a fun thing to do with 150kg on my back)

140 x 5

 

Chins WG

6

6

 

Dips

19

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Wednesday 05/03/08

 

 

Played Indoor Soccer directly before going to the gym, so my energy levels were lacking.

 

MP

bar x 8

60 x 5

65 x 4

85 x 1 (push press)

60 x 5

60 x 1 (had nothing in the tank :( )

 

Bent Rows

Bar x 8

60 x 8

90 x 5

90 x 5

90 x 5

90 x 5

95 x 5

 

Squats

bar x 8

60 x 8

100 x 5

140 x 5

140 x 5

140 x 5

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Friday 7/03/08

 

Didn't squat or dead today, because I have a soccer game tomorrow, doesn't feel right being able to walk after a session :(

 

 

Bench

60x8

95x5

95x5

95x5

95x4

95x2

 

Bent Rows

60x8

95x5

95x5

95x5

95x5

100x5

 

WG Chins

8

 

Dips (free)

15

10

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Wednesday 12/03/08

 

Missed Monday session due to sickness, and still felt rubbish, so had a short session. Strength was not too bad, endurance was absolutely crap.

 

Bench

60 x 8

97.5 x 4

100 x 3

97.5 x 2

90 x 4

 

Power Cleans (still don't have much of an idea about technique, like i know what i should be doing, but I haven't figured out how to make my body do it yet. will get there eventually, but haven't really been concentrating on power cleans, just the occasional couple of sets)

80 x 3

85 x 3

87.5 x 3

87.5 x 3

87.5 x 3

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Friday 14/03/08

 

Felt like arse again. decided to man up and go hard anyways. had a decent session in the end

 

MP

Bar x 8

60 x 5

62.5 x 4 + 1 pp

62.5 x 3 + 2 pp

60 x 2 + 3 pp

60 x 2 + 3 pp

(am disgusted with my pressing, piss weak... :( )

 

Deads

warmup

60 x 5

100 x 5

140 x 3

work sets

180 x 5

200 x 5 (a new PB. Reps felt fairly easy, and it was a quick set. So decided to have a crack at a 1rpm)

 

230 x fail (got it moving, not far off the point of no return.)

230 x fail - same deal. will get it soon

 

WG chins

11

5

 

BB Curls (not a very serious set)

20 x 10

30 x 5

 

Free Dips

24 (finally cracked 20 :) :) )

9

 

endurance was shit in later sets, strength was good though. The joys of a having a virus.

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200x5 is impressive, right up there with anyone on this site at the moment. too bad your military press is so piss weak

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Monday 17/03/08

 

Bench

60 x 8

97.5 x 5

97.5 x 5

97.5 x 3

97.5 x 3

97.5 x 2

 

Squats

bar x 8

60 x 8

100 x 5

140 x 5

150 x 5

150 x 4

 

Bent Rows

80 x 5

100 x 5

100 x 5

100 x 5

 

WG Chins

8

 

Close grip chins, using a handle thing

5

 

Free Dips

17

9

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Wednesday 19/03/08

 

MP

bar x 8

60 x 5

60 x 5

60 x 5

60 x 3

60 x 2

 

(still disgusting, just going to have to keep working at it)

 

Deads

60 x 5

100 x 5

140 x 3

180 x 5

190 x 5

200 x 4

(felt so heavy compared to other sessions)

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Monday 24/03/08

 

Bench

60 x 8

100 x 4

100 x 2

97.5 x 3

95 x 2

80 x 8 (close grip)

 

(strength failed badly, dunno why)

 

Squats

bar x 8

60 x 8

100 x 5

140 x 5

145 x 5

 

had a crack at some maxs

160 x 1 (wasn't deep enough, so redid it)

160 x 1

165 x 1

 

The videos below are of the second 160kg squat, and the 165kg. Any feedback would be much appreciated. (Sorry they are sideways, couldn't figure out how to rotate them)

160kg

 

 

 

 

165kg

 

Now my power lifting total is up to 495, 5kg short of my interim goal of 500kg. (110 bench, 220 dead, 165 squat)

 

 

 

Weighted Dips (+ 30kg)

6

5

4

 

WG Chins

8

3

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