31/3/10

Complex 2

OH SQUAT 3X8 22.5KG

5min sandbag work (tweaked my back on this so called it 30secs short)

PUSH UP PLANK 2x1min
SIDE PLANK
2x1min

BUSTER

Workouts

Did Fri's workout today as i went to see Jimmy Carr yesterday (awesome gig,shook his hand and missus got a kiss!).

27/3/10
Press 30kgx5,35kgx5,40kgx5 got 9

Deadlift (60kg x 4),80kgx5,85kgx5,95kgx5,100kgx5 got 6

B squat 2x30 30kg

The belt is helping loads,going to up the back squat 5kg a week,should be fun!

Buster

29/3/10
Complex 1

F squat 42.5kgx3,52.5kgx3,62.5kgx3 got 11

Dips 2.5kg 3x5

B squat 1x30 35kg

I really like the 5/3/1 approach,i enjoy trying to up the reps with the last set.


BUSTER

24/3/10 - What a difference a belt makes

COMPLEX 2 3X8 20KG
ROW/HANG CLEAN/F SQUAT/PRESS/B SQUAT/G MORNINGS

OH SQUAT 20KG 3X8
5min Sandbag work - different positions,balance walks etc

Push up plank 4x1min
Abmat sit ups 2.5kg x20

Picked up a powerlifting belt from ebay,what a difference!.

Gaining Mass

So i started Dan Johns Mass programme today,it looked like this.

Pumps x2min

Complex 1 3x8 2min between sets
20kg Hang clean,press,back squat,front squat,deadlift


Really like these complexes,felt warm and ready to go after these.

Front squat
40kg x5 50kgx5 60kgx5 or more got 8 reps

Back squat
30kg 1x30

Those back squats are a bitch,got 2 sets of 30 to do on Fri.

Wed's workout is going to be
Oh squats 3x8
Sandbag lifting
Good mornings
Heavy ab work


Dietary wise i'm trying to ram protein down my throat,i'm not so bothered about eating clean just trying to get calories in.

I think my one leg shorter that the other is a major cause of my back pain so i shimmed the platform with an old chopping board! Worked o.k

Will post more søon

BUSTER
BUSTER

7/3/10

Well i fucked my back good style last thurs,picked up lilly and sat on the couch and my back locked up,had to slide off couch,Amanda had to help dress me!

Still getting pain with certain movements,popping ibuprofen like smarties!,going to look into chiropractors to pop me back into place,bloody expensive though!

Reallx gutted that a small thing like this has fucked me up,was really hoping to get cracking on the SS programme.

Started doing the Starr rehab just now,just deadlifting with a broomstick but even that seems a little too much just now.

Hopefully things will improve........

BUSTER

Wed 3/3/10

Squat
20kg 2x5
25kg x5
40kg x5
61kg 3x5
The extra 1kg felt like 10kg,need to up the diet i think.

Press
20kg 2x5
25kg x5
41kg 3x5

Powerclean
20kg 2x5
45kg 3x5
dropped from 60 to work on form

BUSTER

1/3/10
1st day of SS
Work sets
60KG SQUAT 3X5
DIPS 3x5
DL 92KGx5

Doing these squats from the trestles,its a bitch starting from the bottom but i'm hoping this will transfer to increase strength in the bottom position,i think i will need to keep the increment small squatting this way.

Used my two 16kg kb's to add weight for my deadlifts which worked really well.

Dips done using trestles,not the most stable but it works.

Up to 14st 7pd,still drinking the milk.

BUSTER