spiros1 0 Posted July 13, 2010 (edited) 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 July 14, 2010 by spiros1 Share this post Link to post Share on other sites
Stupified 1 Posted July 14, 2010 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! Share this post Link to post Share on other sites
spiros1 0 Posted July 14, 2010 (edited) 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 July 15, 2010 by spiros1 Share this post Link to post Share on other sites
spiros1 0 Posted July 15, 2010 (edited) 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 July 15, 2010 by spiros1 Share this post Link to post Share on other sites
spiros1 0 Posted July 18, 2010 (edited) 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 July 19, 2010 by spiros1 Share this post Link to post Share on other sites
spiros1 0 Posted July 19, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted July 21, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted July 22, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted July 26, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted July 26, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted July 27, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted July 29, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted August 1, 2010 (edited) 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 August 2, 2010 by spiros1 Share this post Link to post Share on other sites
spiros1 0 Posted August 2, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted August 4, 2010 (edited) 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 August 4, 2010 by spiros1 Share this post Link to post Share on other sites
spiros1 0 Posted August 8, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted August 9, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted August 30, 2010 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. Share this post Link to post Share on other sites
NPR33 4 Posted August 30, 2010 Indeed mate, great day Saturday. I'll see you there again this week! Share this post Link to post Share on other sites
spiros1 0 Posted August 31, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted August 31, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted September 1, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted September 3, 2010 3-9-2010 deadlifts off a 4inch block 70x10 100x5 120x5 150x5 170x5 190x5 200x5 bent rows 40x10 60x10 80x10 90x10 shrugs 90x10 120x10 Share this post Link to post Share on other sites
spiros1 0 Posted September 4, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted September 6, 2010 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. Share this post Link to post Share on other sites
spiros1 0 Posted September 9, 2010 8-9-2010 shoulder press 20x10 40x10 50x10 60x10 70x5 80x5 90x1 100x4 push press bench 75x10x5 95x10 shrugs 23x20,27x20,30x20,32x20,35x20. Share this post Link to post Share on other sites
spiros1 0 Posted September 10, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted September 11, 2010 (edited) 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 September 11, 2010 by spiros1 Share this post Link to post Share on other sites
spiros1 0 Posted September 13, 2010 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 Share this post Link to post Share on other sites
spiros1 0 Posted September 14, 2010 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 Share this post Link to post Share on other sites
