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Polish'n

Polishn's Training Log

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Basically I want to get bigger and stronger, while training for Muscular Endurance (Not sure if that can work?)

Throw anything at me, hate or love. I'm open for suggestions.

Currently I'm 184cm and around 82kg, I've been training bit over a year now since I started, shot up from 68-80kg fairly quick, now I've just been battling between 80-82kg

 

Goals Short Term: 60kg bench 12reps, BW Squat 12 reps, 50kg Barbell Military Press 12 reps

Goals Long Term: 4 plate dead-lift 1RM, BW Incline Bench 12 reps, Solid 87-90kg

 

Current 1RM's that I've tested:

Deadlift 140kg

Squat 110kg

 

I mostly trained around the 6-8 rep range, I really feel like a change that's why I'm changing to the 12-15 rep range, while also trying to train some Muscular Endurance for the army.

 

I train by myself as my preference of training times are different to my friends times.

I'm fairly new to endurance training so feel free to comment on my wrong/rights!

 

Starting tomorrow, so we'll see if I prevail!

 

1st week in: Much harder than I thought, nearly every session,my muscles feel like they are going to rip out from my skin -.- so much pump....

Edited by Polish'n

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How many times do you go to the gym a week?

 

Try mixing in a pump class once a week. My endurance increased heaps once I started doing it regularly. 1 hour of weights with basically no breaks. It helps you out with regular weight training knowing that you can push through your last set and not fail on any reps.

 

Also maybe try giving 3 sets of 10 a go before going up to 15 reps.

Edited by steveP

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If you're looking to join the army, it would be worth looking beyond just lifting isolation exercise.

Being able to deadlift or bench plates doesn't mean you'll be effective in hauling your own body up and over things, so do lots of cardio, resistance training and calisthenic training too.

 

Mix up your cardio with both long-distance (e.g. 40 minute run) and speed-endurance (e.g. 8x200m @ 800m pace, 3 minutes rest breaks).

Resistance runs can include hill runs, running up steps, running in sand, running in water whilst with a floatation device around your chest (sounds weird but is seriously hard work), etc

Look up calisthenics on Youtube. So many tutorials and videos on there it's not funny. Pullups, muscleups, lever holds, planche training, rope climbing, handstands, etc. Check it out.

 

Lastly I'll throw parkour in the mix. In itself it won't qualify as conditioning training, but learning and practising basic passment techniques would have to be an advantage should you ever get sent on tour.

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@SteveP, i'll try fit that in somewhere were I'll benefit most from it and i go all weekdays right after school

@pmod, I do understand what you're saying because i have sought out multiple forums about the training for army, but right now since I'm just joining i just want the basics, weights at gym and i do around 5-6hours of cardio a week due to soccer training + game day

 

3:30pm 30/07/2012 session; Shoulders with a little bit of calfs

 

Barbell Press;

30kgx12

40kgx12

40kgx12

50kgx6

50kgx5 (could not get that last one up FUUUUU)

 

Read Delt Raise;

7.5kgx12

7.5kgx12

7.5kgx12

 

Dumbbell Press;

15kgx12

17.5kgx12

17.5kgx12

 

Lateral Raise;

7.5kgx12

7.5kgx12

10kgx10

 

Shrugs(On some flat bench machine);

100kgx12

100kgx12

110kgx12

140kgx6

 

Seated Calfs;

70kgx12

70kgx12

70kgx12

90kgx6

 

Leg Press Calfs;

200kgx12

200kgx12

200kgx12

240kgx6

 

Note: 10-12 rep range is so painful ==' not looking forward to leg day!

Edited by Polish'n

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I would do the dumbbell press after the barbell press and rear delts last. Work from the heaviest to the lightest as your shoulders should be screwed by the time you get to rear delts.

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I would do the dumbbell press after the barbell press and rear delts last. Work from the heaviest to the lightest as your shoulders should be screwed by the time you get to rear delts.

So like;

Bb press

Db press

-

-

Rear delt?

Edited by Polish'n

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31/07/12 Session: Back + bit of abs

 

Deadlift;

NoBarx20

70kgx12

80kgx12

80kgx12 (Forearms felt like they're going to rip!)

110kgx1

120kgx1

 

Overhand Rows;

70kgx12

70kgx12

70kgx12

 

Wide-Grip Pull ups;

BWx7

BWx6

BWx7 (not very good with pull ups ==')

 

Reverse Row(Iso-lateral D.Y row);

50kgx12

50kgx12

50kgx12

 

T-Bar Row;

50kgx12

50kgx12

50kgx12

 

Crunches;

60lbsx12

60lbsx12

60lbsx12

 

Obligues(not sure proper name, but it's were you have weight on one hand and go up and down on your side);

22.5kgx12

22.5kgx12

22.5kgx12

 

Bench leg raise;

BWx12

BWx12

BWx12

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1/08/2012 Session: Biceps and Triceps

 

Close-Grip Bench;

40kgx12

40kgx12

40kgx12

50kgx6

 

Overhead Raise(dumbbell);

22.5kgx12

22.5kgx12

22.5kgx12

 

Skull Crushers;

50lbs+5kgx12

50lbs+5kgx12

50lbs+5kgx12

 

Z-Bar Curl(close);

60lbsx12

60lbsx12

60lbsx12

70lbsx6

 

Wide-Straight bar curl:

20x12

20x12

20x12

 

Dumbbell Standing Curl;

10kgx12

10kgx12

10kgx12

 

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2/08/12 Session: Legs

 

Squats;

50kgx12

60kgx12

60kgx12

80kgx3

100kgx1

 

Walking Lunges;

17.5kgx12

17.5kgx12

17.5kgx12

 

Leg Press;

40kgx20

80kgx15

110kgx10

 

Stiff Leg Deadlift;

50kgx12

50kgx12

50kgx12

 

Lying Hamstring Curls:

54kgx12

54kgx12

54kgx12

 

Standing Calf Raise;

7th blockx12 ( not sure the what but it has plates numbered 1 - xx )

7th blockx12

7th blockx12

 

Donkey Calf Raise;

164kgx12

164kgx12

164kgx12

 

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3/08/12 Session: Chest and some abs

 

Bench Press super set with Incline seated press(Until fail);

50kgx12

50kgx12

55kgx12

70kgx3

70kgx3

 

Incline press super set with seated press(Until fail);

50kgx12

50kgx12

50kgx12

 

Decline Press;

45kgx12

45kgx12

45kgx12

 

Incline Dumbbell;

17.5kgx12

17.5kgx12

17.5kgx12

 

Slight Incline flys;

12.5kgx12

12.5kgx12

12.5kgx12

 

Leg Raise;

bwx12

bwx10

bwx12

 

Weighted Crunch;

70lbsx12

70lbsx12

70lbsx12

 

Plank;

BWx1min

BWx1min

BWx1min

 

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Saturday: Game day for soccer/rest day

Sunday: rest day

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6/08/12 Session: changed a few things around, much more pain in the shoulders -.- hahah;

 

Barbell Press;

35kgx12

40kgx12

40kgx12

50kgx6

50kgx6

 

Dumbbell Press;

15kgx12

17.5kgx12

17.5kgx12

 

Lateral Raise;

7.5kgx12

7.5kgx12

10kgx10

 

Upright Rows;

60lbsx12

60lbsx12

60lbsx12

 

Read Delt Raise;

7.5kgx12

7.5kgx12

7.5kgx12

 

Seated Calfs;

70kgx12

70kgx12

70kgx12

90kgx6

 

Leg Press Calfs;

200kgx12

200kgx12

200kgx12

240kgx6

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8/08/12 session: Bicep's and Tricep's

 

Close-Grip Bench;

45kgx12

45kgx12

45kgx12

55kgx6

 

Overhead Raise(dumbbell);

25kgx12

25kgx12

25kgx12

 

Skull Crushers;

50lbs+10kgx12

50lbs+10kgx12

50lbs+10kgx12

 

Z-Bar Curl(close);

60lbsx12

60lbsx12

60lbsx12

70lbsx6

 

Wide-Straight bar curl:

20x12

20x12

20x12

 

Dumbbell Standing Curl;

10kgx12

10kgx12

10kgx12

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9/08/12 Session: Legs

 

Squats;

50kgx12

60kgx12

60kgx12

80kgx3

100kgx1

 

Walking Lunges;

17.5kgx12

17.5kgx12

17.5kgx12

 

Front squats;

45kgx12

45kgx12

45kgx12

 

Stiff Leg Deadlift;

50kgx12

50kgx12

55kgx12

 

Lying Hamstring Curls:

54kgx12

54kgx12

54kgx12

 

Standing Calf Raise;

7th blockx12 ( not sure the what but it has plates numbered 1 - xx )

7th blockx12

7th blockx12

 

Donkey Calf Raise;

164kgx12

164kgx12

164kgx12

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10/08/12 Session: Chest and some abs

 

Bench Press super set with Incline seated press(Until fail);

50kgx12

50kgx12

55kgx12

70kgx3

70kgx3

 

Incline press super set with seated press(Until fail);

50kgx12

50kgx12

55kgx12

 

Decline Press;

45kgx12

45kgx12

45kgx12

 

Incline Dumbbell;

17.5kgx12

17.5kgx12

17.5kgx12

 

Slight Incline flys;

12.5kgx12

12.5kgx12

12.5kgx12

 

Leg Raise;

bwx12

bwx10

bwx12

 

Weighted Crunch;

70lbsx12

70lbsx12

70lbsx12

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Thought I'd update this.

Finished my 10 week endurance training, improved a lot, at one stage I was 87kg!! Felt so good then, now I'm doing some heavy strength training 6 reps, once I hit 8 I move up in weight

 

Currently : 17yr, 185cm, 85-86kg

 

---Shoulders---

Barbell press

65kgx7

Dumbbel press

30kgx6

Power cleans(still learning!)

40kgx6

Lateral raise

15kgx7

Rear delt

12.5kgx6

 

---Back---

Deadlift

(Stopped for a month or so because of my lower back)

Rows

110kgx6

Wide pull ups

7

ISO-lat row

80kgx7

T-Bar

70kgx6

 

---Bi & Tri---

Close grip bench

80kgx7

Over head raise for Tri

40kgx6

Skull crushers

45kgx6

Ezy-bar curl (close+seated)

40kgx6

Wide-straight bar

35kgx6

Dumbbel curl standing

15kgx6(each arm)

 

---Legs---

Squat

80x8( 3 sets)

110x6(3 sets)

Front squats

55kgx6

Stiff leg deadlift

80kgx6

Lying hamstring curl

82kgx6

Standing calf raise

Number 14 block(not sure kg, 20 is the max)x6

Leg press calfs

300kgx6

 

---chest---

Bench press barbell

80kgx6

Incline press

70kgx6

Machine decline

100kgx6

Incline dumbbel

32kgx6

Pec deck flys

55kgx6

 

 

Pretty much it! Any advice of help please comment :)

Edited by Polish'n

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