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spiros1

my training

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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

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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!

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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

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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

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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

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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

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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.

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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

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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.

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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.

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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.

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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.

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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

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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.

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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

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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

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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.

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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.

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Indeed mate, great day Saturday.

 

I'll see you there again this week!

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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

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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

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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

 

 

 

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3-9-2010

 

deadlifts off a 4inch block

 

70x10

100x5

120x5

150x5

170x5

190x5

200x5

 

bent rows

 

40x10

60x10

80x10

90x10

 

shrugs

 

90x10

120x10

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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

 

 

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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.

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8-9-2010

 

shoulder press

 

20x10

 

40x10

 

50x10

 

60x10

 

70x5

 

80x5

 

90x1

 

100x4 push press

 

bench

 

75x10x5

 

95x10

 

shrugs

 

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

 

 

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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

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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

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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

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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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