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NPR33

NPR33 (Nick's) Training Log

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Thought it was about time for a training log and some background on me.

 

Age - 22

Weight - 100kg

Height - 6"1.5'

 

Bench - 115kg

Deadlift - 201kg

Squat - Never done 1RM but have done a 145kg Box squat (33cm).

Military Press - Never done 1rm but can rep 70kg 3 or 4 times

Chins - 15

Clean - 100kg

 

I started lifting when I was 16 (2001) for about 1 year, no idea what my height or weight was but I remeber i could only rep 50kg on the bench for 8x3, lost interest for weights in YR12 started smoking/drinking/partying.

 

Decided at the start of 2007 after seeing some mates of mine start lifting that I was going to get back into it in a big way. At a soft 79kg I was hating what I saw in the mirror, and after seeing how weak I had become after my first weight session I decided to hit it hard.

 

From March to November 2007 I was in the gym 4-5 days per week and running 2 days, kicked the ciggies (well I have a sneaky one now and then) and cut down the booze to minimum. My program was average (as M told me later) but my diet was quite good and by the end of November I was up to around 94kg and looking much bigger and stronger. But then I hit a wall, lost enthusiasm and stopped training until Feb 08 when i started to get back into it.

 

Enter Markos. Started lifting with M sometime in march. Weighing around a 'softer' 93ish only being able to bench 100kg and Deadlift 165, never tried much else. Since then my strength, weight and motivation is progressing like crazy and this thread is designed to document just how far I can take myself.

 

Any comments welcome.

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26/06/08 @ M's place

 

The Gauntlet Pansy spec

10 deadlifts with 64kg KB

10 deadlifts with 40kg KB

powerclean & press 60kg x 5

32kg Cannonballs x 15

24kg cannonballs x 15

Bench press 50kg + chains x 10

KB swings 24kg x 20

KB swings 16kg x 20

Squats 70kg x 20

KB clean & press 12kg x 20

Thrusters 8kg x 20

Catch & release 16kg x 20

Done non stop in 8.38min

 

DEAD LIFTS

90kg x 5

100 x 5

110 x 5

130 x 5

150 x 3

160 x 3

170 x 1

180 x 1

191 x 1 PB

201 x 1 PB

 

MILITARY PRESS

40kg x 12

50 x 10

60 x 5

60 x 5 + 5-6 push press

70 x 3 + 4-5 push press

 

Good times.

Edited by NPR33

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Nick is a bigger, younger version of Adam. He is not at Adams strength level, that will come if he continues to train as he does over a long period of time. He is taller and has a larger frame than Adam, so he will be able to carry alot more weight than Adam while staying in similar condition.

 

Nick pretty much has the physical potential to become incredibly strong and athletic. But its the mental side that'll carry him through, just like Adam. He loves a challenge. Doesnt understand cant.

 

At just 22, I believe Nick will become the best atlete on this forum if he continues to train the way he does. He doesnt have a weakness that I can see, except for his Eddie like military press, but then again, most guys on here, bar a handful, press like Shortie.

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Shit no pressure :o

 

Nah thanks mate, I'll be sticking around for a while dont worry.

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28/06/08 @ M's place

 

The Gauntlet BODYWEIGHT

10 deadlifts with 64kg KB

10 deadlifts with 40kg KB

powerclean & press 75kg x 5

Wide Grip Chins x 5

32kg Cannonballs x 15

24kg cannonballs x 15

Bench press 85kg + chains x 5

KB swings 24kg x 20

KB swings 16kg x 20

Squats 100kg x 20

KB clean & press 12kg x 20

Thrusters 8kg x 20

Catch & release 16kg x 20

Done non stop in 13.12min

 

 

BENCH PRESS (15kg of chains)

72kg x 5

80 x 5

85 x 5

90 x 5

95 x 5

100 x 6

110 x 3

 

Bicep Curls on M's EZY curl bar just to stir him up!

20x20

Edited by m&m

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Nice work Nick!

But I think the majority of your strength gain is from you pushing my car when it breaks down! :lol:

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Nice work Nick!

But I think the majority of your strength gain is from you pushing my car when it breaks down! :lol:

 

Haha thats the whole reason I train!!! Since that first time I had to push your old ford along Bell St in peak hour I knew i needed to get my bulk on!!

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30/06/08

 

Trained at St Kilda PCYC, my usual spot.

 

BENCH PRESS

Empty bar x 30

60kg x 10

80 x 10

80 x 10

100 x 5

100 x 5

100 x 5

100 x 5 (One of my big goals achived here, to bench 100kg for reps)

100 x 4

80 x 8 (collar to collar grip for this set and the next)

80 x 7

 

BENT OVER ROWS (Had not done these for almost 6 months, just wanted to see where my strength was at)

40kg x 15

50 x 15

70 x 5

80 x 5

80 x 5

80 x 5

80 x 5

80 x 5

60 x 20

 

SINGLE ARM DUMBELL PRESS

28 x 8

33 x 5

33 x 5

36 x 5

39 x 4

39 x 2 (Started to fail, and almost 40kg dumbells on one failing arm above your face is a little worrying!!! :o )

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1/07/08

 

Trained with Ben @ PCYC

 

DEADLIFTS

60kg x 20

80 x 15

100 x 10

130 x 5

160 x 5

160 x 5

160 x 5

170 x 3

180 x 3

 

MILITARY PRESS

30kg x 20

40 kg x 10

50 kg x 8

60 x 5

62.5 x 5

65 x 4

65 x 3 (Then 3 additional push press)

65 x 3 (+ 4 Add PP) (Got a sharp pain in my left shoulder after this so I dropped the weight)

50 x 6

 

DIPS

14

12 Then shoulder really stared to hurt so i gave the dips a rest

 

CLOSE GRIP BENCH

60kg x 8

60 x 8

60 x 5

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3/07/08

 

Trained @ M's tonight with Matt and Chris

 

CRAZY 88

Clean keg 10 times

Shoulder sandbag 10 times......5 times each side

Cannonballs 40kg x 13

Clean & overhead 80kg x 10

Deadlift 64kg KB x 20

Squat 100kg x 20

35kg DB overhead 5 times.....either hand

Time 12.49min

 

NOVICE GAUNTLET

10 deadlifts with 64kg KB

10 deadlifts with 40kg KB

powerclean & press 40kg x 5

32kg Cannonballs x 15

24kg cannonballs x 15

Bench press 40kg + chains x 10

KB swings 24kg x 20

KB swings 16kg x 20

Squats 40kg x 20

KB clean & press 12kg x 20

Thrusters 8kg x 20

Catch & release 16kg x 20

Time 7min something

 

MILITARY PRESS

40 x 10

50 x 8

60 x 5

60 x 5

 

DEADLIFTS

160 x 8

170 x 5

180 x 3

190 x 1

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machine effort!

 

You too mate, serious f**kin session tonight no doubt!!!

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5/07/08

 

Trained @ M's

 

Started with some 20m sprints. After about 12 attempts (with 2 efforts dead on 3.00sec) I managed a 2.97sec. Pretty happy with that considering I weighed in at 104.8kg today. I wont be able to crack 2.8sec at this weight though, so that will need to wait until i start to lean up.

 

MILITARY PRESS

40kg x 10

50 x 8

60 x 8

65 x 5

70 x 1

72.5 x 1

75 x 1

80 x 1 PB

85 x 1 FAIL

 

KNEELING CLEAN THEN PRESS

40 x 5

45 x 5

50 x 5

55 x 5

60 x 4

65 x 3 x 2

 

SQUAT

60kg x 10

80 x 8

100 x 5

110 x1

130 x 1

140 x 1

150 x 1

160 x 1 FAIL! First time i have ever done 1RM on squat, seriously need to improve this!

 

POWERCLEAN AND PRESS (With M's mega fat bar)

40kg x 10

50 x 8

60 x 3

70 x 3

80 x 1

83 x 1

85 x 1

90.5 x 1

93.5 x 1 Fail

93.5 x 1 GOT THE F**KER THIS TIME

95.5 x 1

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150kg on a first attempt is nothing to sneeze at mate ;)

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8/7/08

 

Had little energy today, probably cause I didn't eat anything for 3 hours before the gym!

 

Bench

60kg x 10

80 x 8

100 x 5

100 x 5

100 x 5

100 x 5

100 x 5

80 x 8

60 x 8 collar to collar

 

Powercleans

60kg x 10

60 x 10

80 x 5

80 x 5

90 x 2

90 x 2

90 x 1

80 x 3

60 til fail which was around 12 i think.

 

Standing single DB Military Press

22.5kg x 5

22.5 x 5

25 x 5

25 x 5

25 x 5

28 x 3

28 x 3

30 x 2

30 x 1

 

Pretty average session today, had no motivation or energy. Plus I think have hurt my quads so I wasn't game to do squats or deads. Will ensure next session is a killer!

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m&m's thur 10/7

 

 

Military press 40kg x 5

Bent row 40kg x 5

Squat 40kg x 5

Hang clean 40kg x 5

SLDL 40kg x 5

Upright row 40kg x 5

HC & PP 40kg x5

 

Attempted 60kg version but grip failed after 3-4 upright rows!

 

Apocalypse i

Touch 64kg KB to all 9 mats in the gym

Shoulder heavy sandbag 5 times

40kg clen x 10

40kg squat x 40

12kg KB thrusters x 20

24kg KB overhead press x 10

24kg KB cannonballs x 15

24kg KB swings x 20

16kg KB clean and press x 5

Done in low 6 min

 

Benchpress

70x10

80x8

90x6

90x6

100 x 4

105 x 2

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Today @ M's

 

Did all 1 rep max work today just to see if we could hit all our max lifts in the one hour

 

SQUATS

warmed up with some light reps then did

130kg

140kg

151kg PB

160kg PB

165kg PB

Quite happy

 

BENCH PRESS

Again warmed up an then

95kg

100kg

105kg

110kg

117.5 FAIL

 

DEAD LIFT

Warmed up then

150

160

170

180

190

195

205 FAIL

 

Pretty sure I f**ked myself doing the squat hence not being able to PB any more lifts, oh well good total anyway.

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Had a good session today, really enjoyed squating in particular.

 

Military Press

warmed up

50kg x 6

60 x 5

60 x 5

65 x 5

70 x 4

70 x 3

70 x 3

45 x 10

 

SQUATS

Did 21's but f**ked up and started 10kg too light, oh well next time.

135kg x 5

137.5 x 5

140 x 5

142.5 x 1

145 x 1

147.5 x 1

150 x 1

152.5 x 1

155 x 1

 

110kg x 15 (very happy with this after what I just did)

110 x 8

70 x 12

 

 

1 Arm standing DB Press (superset with bent rows)

35 x 3

28 x 5

28 x 5

28 x 5

30 x 5

30 x 3

 

BENT ROWS

50kg x 20

60 x 15

70 x 5

80 x 5

90 x 5

95 x 5

95 x 5

100 x 3

50 x 8

 

 

Finished off with some bicep/tricep stuff to kill the 10 mins until I had to pickup the G/F.

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17th July

 

Trained @ M's

 

BENCH SPECIFIC TRAINING Need to bench 3 plates by Australia day

Heavy negatives,

Partial Reps

Speed work

 

Ukrain Deadlift complex off block

64kg x 20

40 x 20

32 x 20

40 x 20

64x 20

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19/07/08 @ M's

 

SQUAT

70 x 20

90 x 10

100 x 5

120 x 3

140 x 1

145 x 1

150 x 1

160 x 1 went up easy

170 x 1 FAIL

 

DEADLIFT

70 x 10

90 x 3

110 x 3

130 x1

140 x 1

160 x 1

170 x 1

180 x 1

190 x 1

202.5 x 1 New PB

 

POWERCLEANS

70 x 5

80 x 3

85 x 1

87.5 x1

90 x 1

95 x1

97.5 x 1

102.5 x 1 Fail

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good lifts mate, putting up some good numbers

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I should mention that Nicks squats are not parallel.............they are rock bottom.

 

You guys that come from interstate to compete take note, I'm 46, my eyes arent good, I cant see parallel, better bottom out before you come back up, no nose bleed squats will be passed. I'm a liitle old school. This new parallel crap was basicly bought in because lifters could no longer do a proper squat because of the equipment being used. Look at the trouble Shortie has hitting parallel with his suit on.

 

Problem is, guys without suits search for parallel rather than squatting. Thats just crap and a cop out.

 

Well done Nick.

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Thanks for the comments Houghy/Markos.

 

 

 

Much bigger number to come though I hope!

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21/07/08 @ M's

Due to a trip to the snow over the weekend and the fact I'll miss my usual Saturday spot I decided to hit M up for a Monday session. I left uni in Bundoora @ 3:55pm and did not arrive at M's until 6pm. F**K YOU MELBOURNE TRAFFIC!!!

 

Powercleans

70 x 5

80 x 3

85 x 3

90 x 1

95 x 1

100 x 1

102.5 x 1 NEW PB

 

Military Press

70 x 4

72.5 x 3

75 x 2

77.5 x 1

80 x 1

82.5 x 1 NEW PB

85 x 1 NEW PB

 

Bench Press

Did a shitload of sets with very tight/heavy bands. Enough tension on them to lift M's 55kg DB's off the ground :o

3 reps

3 reps

3

4

4

5

6

4

 

Then just to finish off.......

 

Tabata Thrusters

With 12kg kettlebells I managed 88 reps.

 

This is only 1 rep below what I got the only other time is TBTA Thrusters when I started with M back in late March, only that was with 8kg kettlbells!

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22/07/08 @ St Kilda PCYC

 

Some mates rang me up wanting me to show them how to deadlift properly, so I decied to do a long deadlift session after showing them.

 

Deadlift

70kg x 20

110 kg x 10

140 x 5

160 x 3

160 x 5

160 x 5

160 x 5

170 x 5

180 x 3

180 x 3

190 x 2

190 x 1

My deads felt strong today, was considering 205kg for a PB but I was using a cheap china bar with no chalk so it was really starting to slip at 190. Plus I was pretty gassed after doing alot of heavy sets.

 

Incline Bench

60 x 20

60 x 15

60 x 15 (need a long warmup or my right shoulder really hurts when I start to go heavier)

80 x 10

85 x 5

90 x 5

90 x 5

90 x 5

90 x 5

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24/07

 

Trained @ M's Place. Met Houghy and Jovi, good to put names to the forum chatter.

 

Bench Press

warmed up,

Heavy negatives -

90 x 3

100 x 3

110 x 3

120 x 2

130 x 2

135 x 2

140 x 2

150 x 1

160 x 1 (This felt sooo f**kin heavy!)

 

Then did a shitload of bechpress with bands, appox 4-5 sets on different levels of resistance.

 

 

 

Box Squats (29cm box)

40 x 5

70 x 5

90 x 5

100 x 5

110 x 1

120 x 1

125 x 1

130 x 1

135 x 1

140 x 1

146 x 1

150 x 1

155 x 1

161kg x 1 New PB! (only 4kg off normal squat pb)

166kg x 1 Fail (only just)

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sorry to hear about your ACL mate. would have been ok if ya did it weightlifting... but skiing???!? hope it's gets better fast.

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sorry to hear about your ACL mate. would have been ok if ya did it weightlifting... but skiing???!? hope it's gets better fast.

 

Cheers Big Lou :)

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