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McVein
01-03-2008, 12:40 PM
Time to start recording my progress again.
I got lazy with posting my numbers in here and wish i hadnt now, always good to see how youve progressed.
Hopefully I can keep it up this time.

Im following a fairly straightforward routine, basically i just use basic compounds,
Bench, Squat, Deadlift, Oh press, chinup and occasionally some variations on these lifts.
The past couple of months have been the first time Ive had a squat rack at my disposal, so my squat is what needs most work out of these lifts.

At the moment my numbers look like this

Bench: 230lbs
Squat: 255lbs
Deadlift: 420lbs
Press : 165 lbs
Chins: 10-12 dead hang

So my squat is obviously piss poor compared to my deadlift and I need to rectify that as soon as possible. I'm making decent enough progress as it stands, but its just annoying having it so far behind.

I also plan on bringing more of the Crossfit Wod's into my routine, and have recently started using kettlebells.

Im sitting around 170lbs now, and my goals are to get my lifts up, Improve Gpp, and get better with the kettlebells, all while staying within easily attainable distance of 165lbs, as that is the weight I want to compete at in Grappling tournaments.


heres a couple of recent videos, i got a camera for xmas so ill be uploading a few more in here.
Cheers for reading.
ug8kN2xThrc

0TtrWumPU_o

McVein
01-03-2008, 03:14 PM
Did a quick kettlbell workout thisevening.

35lb bell,

3 mins of swings, 25 presses each side, 20 snatches each side, 25 cleans each side, 30 bottoms up front squats.
breaks between each exercise all under 45 secs.

Main problem here is on the snatches, I'm ok for the snatch itself put on the drop I tend to lose form and my shoulder gets jerked down, especially on my left arm. If anyone has any tips on that I'd be happy to hear them.

WILD BILL
01-03-2008, 03:30 PM
lifts look strong bro, but just my opinion u n ur buddy need to work on ur deadlift form. More ur friend then u though. Be sure to lock those hips, lock the knees, keep ur head up n throw those shoulders back. When u lock out u seem to have soft knees, ur ass is out and ur shoulders r slumped forward. once again just my advice, other than the final part of the deadlift everything else looks fine.

McVein
01-03-2008, 03:35 PM
Thanks Man,

So, when I lock out I try and Squeeze my glutes and puch my hips forward to finish the movement.
Should I be pinching my shoulder blades too?
I was wondering also, box squats and board press and rack pulls and all those variations of lifts intended to get numbers up.. will they help average joes numbers, or only a powerlifter putting up serious weight allready such as yourself.

Thanks for reading man.

McVein
01-04-2008, 09:50 AM
More K'bell work.

35lb bell

3 mins swings, going in cycles of (10 right hand, 10 left hand, 20 both hands)
10 one hand oh squats- very dodgy, hope to work on these.
10 press each arm
10 push press each arm
10 push jerk each arm

quick circuit of-
10 pushup/15 squat/15 situp/10 swings each arm

3 rounds.

McVein
01-06-2008, 11:30 AM
today was
bench
bar x 20
135 x 10
176 x 5
190 x 5
220 x 1
235 x 1
242 x 1 PR
135 x 8/5

Deadlift- light weight, speed pulls

155 x 10/10
200 x 10/5

switch to sumo-

240 x 5/5/5/5/5

some row machine thing, 1.5 plates per side.

10 with both arms
5x5 with one arm

Chins

5x5 overhand

stretches.

Herandi
01-07-2008, 03:49 AM
nice work in here mate, i'm jelous of your 420 deadlift though...

McVein
01-07-2008, 07:21 AM
Cheers man, I havent hit it in a long time, Im getting close again though.

Coke
01-07-2008, 08:05 AM
Nice benching PR and kettlebell work man.

ddegroff
01-07-2008, 08:09 AM
Nice PR bro. I'll check out the videos some other time.

KingJustin
01-07-2008, 01:31 PM
I'm liking the metcon and the whole stick to compounds thing. Nice lifts all the way through, good luck PRing again on deads again soon. Follow Bill's advice and it'll help it jump.

McVein
01-07-2008, 06:01 PM
thanks to all,

today was

Squats

bar x 10/10
110 x 8
135 x 8
155 x 8
176 x 5
198 x 3/3/3/3/3

-- all easy but still ****, moving up though.

OH press, not much legs on the push, more of a dip under on the doubles.

bar x 10/10
90 x 10
110 x 5/5
135 x 2/2/2/2

-all easy, no strugglers.

Coke
01-08-2008, 05:46 AM
Ace concentrated effort bro.

McVein
01-09-2008, 03:37 PM
Cheers man

Today-

Bench-
bar x 20/10
135 x 10
155 x 8/5
176 x 5
190 x 2/2/2/2/2

all easy and fast.

Deadlift-
sumo.
225 x 10/10
230 x 10
310 x 5
352 x 3
380 x 1
410 x 1
420 x 0.... harsh mistress.

Chins-oh

8/5/5/5

v handle chins.
6/6/6

Face pulls. 5x5, heavy, dont know the weight.

ddegroff
01-09-2008, 07:04 PM
420, good number, you'll get it next time.

Strong workout bro!

McVein
01-09-2008, 07:08 PM
Cheers man, I think it might have been more than 420 though because the plates were in lbs and im used to kilos, it worked out as 196 kilos, which is 432lbs i think, if that actually was the case, I should have 420 on lock.

...alls left is to sort out my **** squat.

KingJustin
01-11-2008, 07:08 PM
Damn dude, squats deadlifts and bench all looking great man. Keep it up

McVein
01-11-2008, 07:24 PM
Thanks man.

Squats looking great? I wwwwish, need to sort it out asap, its weak as be****kkk

McVein
01-13-2008, 11:53 AM
OH press

bar x 10/10
65 x 4/4
90 x 5
110 x 5
135 x 4/4
155 x 1/1
170 x 1 (bw)
135 x 1/1/1/1

35 kilo kbs,

press 15/15/15
oh lunges 3 each side x 2
front squats 10/10/10
10 swings each side 10 snatches each side x 2
15 cleans each side
single arm press 15 each side

Chinups
10/8/5/5/5/5/5

KingJustin
01-13-2008, 12:16 PM
Damn dude, that's a seriously strong overhead press. Nice work

McVein
01-13-2008, 12:30 PM
Cheers man, was more of a push jerk, my strict press max is only about 140.

Rusty
01-13-2008, 12:50 PM
420@170 is awsome. Keep it up!

Nice pressing too!

McVein
01-13-2008, 12:58 PM
420@170 is awsome. Keep it up!

Nice pressing too!

Thanks bud.

Coke
01-14-2008, 05:37 AM
Sessions are looking good bro, got a nice groove going.

90kg_pwrlftr
01-14-2008, 06:22 AM
Strong dude! I didnt see much hammy work listed - my squat #s always go up after I remember to incorporate hitting the hams heavy. Just a thought.
Good Job

Detard
01-14-2008, 10:27 AM
Nice work in here Chris.

McVein
01-14-2008, 08:55 PM
Strong dude! I didnt see much hammy work listed - my squat #s always go up after I remember to incorporate hitting the hams heavy. Just a thought.
Good Job

Cheers, the only leg work I do is squats and deads so I hope that i can get better at squatting by them alone, i dont really want to incorporate any direct ham work.


Nice work in here Chris.

Cheers Dan


Sessions are looking good bro, got a nice groove going.

thanks coke.

McVein
01-14-2008, 09:00 PM
So, today my friends brother left his house for four months to love in boston, his brother lives an awful long way away from us, and considering we were house sitting, we decided it would be a good idea to take our "hogs" for a grueling, into the wind, cold, wet hour and a half cycle to the house.

it went well, and we went to the gym after.

fueled only on a snickers bar and a can of red bull i managed this.

BENCH

bar x 10/10
135 x 10
155 x 8
176 x 5
200 x 5
225 x 3 (1 rep PR)
235 x 1
225 x 1/1/1/1/1

CG bench

135 10/10 index fingers on middle roughagey bit.

ddegroff
01-16-2008, 08:05 AM
haha, nice prewo meal bro!

Strong effort.

Stumprrp
01-16-2008, 08:29 AM
snickers and redbull is plenty to fuel! my pre-meet meal is a dunkin donuts breakfast sandwich, a donut, and a redbull lol.

very strong pressing

McVein
01-16-2008, 11:02 AM
haha, nice prewo meal bro!

Strong effort.


snickers and redbull is plenty to fuel! my pre-meet meal is a dunkin donuts breakfast sandwich, a donut, and a redbull lol.

very strong pressing

haha thanks guys, stump i assure you if we had dunkin donuts here i would be stuffing myself before every workout.

McVein
01-16-2008, 11:03 AM
OH PRESS

bar x 20
110 x 10
135 x 3/3/3/3/3/3

zerchers

135 5x5

back squats

135 5x5

front squats

135 8/8

oh squats

bar x 15/15/15

chins 5x5 overhaand

Coke
01-17-2008, 05:31 AM
Nice session there man, keeping on track.

ddegroff
01-17-2008, 07:03 AM
Nice work with 135 for OH Presses! Guess you didn't even need to take the weight off the bar the whole workout, lol.

KingJustin
01-17-2008, 08:01 AM
^^ haha that's funny. Good to see you're doing Overhead Squats, too. I like that exercise

McVein
01-22-2008, 03:44 PM
Dear Kitty,

today was a very important day, today i got my very first period.
I also went to the gym.

Hungover Benchpress.

bar x 20/20
135 x 10
175 x 3/3/3/3 - all with 3 second pause at bottom
175 x 3
225 x 3
135 x 10

eugh

McVein
01-23-2008, 07:45 AM
50 35lb kb snatches each arm, 5 min rest 30 each arm.

McVein
01-23-2008, 02:26 PM
G-rueling 2 hour jiu jitsu class...
spew
puke
vom

ddegroff
01-23-2008, 06:42 PM
Those KB's look killer, nice work.

I would be exhausted.

McVein
01-23-2008, 07:23 PM
Those KB's look killer, nice work.

I would be exhausted.

So would I mate!
Cheers.

McVein
01-24-2008, 10:39 AM
some more kb work

15 snatches r hand 15 press r hand
15 snatches l hand 15 press l hand

x
3

oh press to a step up, anbout knee height, 10 each leg

5 turkish get ups each side

5 mins swings.

McVein
01-27-2008, 11:16 AM
35lber kbell swings 2 mins
double 35lber bell press 15/15/15/15
45lber snatch 10 each arm
35lber snatch 10 each arm

squats

bar x 20
110 x 5
135 x 5
150 x 5
175 x 5
190 x 5
210 x 3/3

Stumprrp
01-27-2008, 11:20 AM
kettlebells are nice!

McVein
01-29-2008, 11:26 AM
Cheers man,

yesterday was bench/ deads/chins

Bench

bar x 20
135 x 10
155 x 8
200 x 5
225 x 3
231 x 1/1

Deads

Sumo,

135x 20
180 x 10
225 x 6
265 x 6
310 x 6
355 x 5/5/5

Chins
O/H

10/10/10

McVein
01-29-2008, 11:27 AM
Today OH press

Bar x 10/10
OH squat bar x 10/10

press-

110 x 8/8/8
135 x 5/5
155 x 2/2/2

Coke
01-30-2008, 06:04 AM
Good deal McVein, staying tough with the jiu jitsu and workout efforts.

McVein
02-03-2008, 10:42 AM
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

17:39

I was pretty annoyed at this, I am unnecesarily bad at hspu's i can barely do 4, I had to have my legs held and pulled up, and for my 3rd set 10 of them were subbed for elevated pushups, chins need work too.



havent been at a computer recently so missed a few workouts, nothing big, benched 240, and deadlifted 425.

McVein
02-12-2008, 07:52 AM
I am so crap at keeping this updated,

Sunday:

Squats/

135 x 10/10
155 x 6
180 x 5
200 x 3/3/3

Kbells,

35lb bell,

3 mins swings, 10 swings each arm cycles


55lb bell

10 presses each side
3 snatches each side x 3

2 MUSCLEUPS ALSO! got 2 consecutive mu's (with regripping)

McVein
02-12-2008, 07:53 AM
today

Bench

bar x 10/10
135 x 10/10
180 5 x 5

Chins 8/8/8/5/5

squats

135 x 10/10
180 5 x 5

push jerks

150 x 3/3/3/3

ddegroff
02-12-2008, 11:34 AM
2 MUSCLEUPS ALSO! got 2 consecutive mu's (with regripping)

Killer, nice work bro. Never even tried them, I'm sure I couldn't do one.