The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Goals (kg) 272.5/165/305 HJP's Avatar
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    HJP's Strength Journey

    Hey All,

    First training log! Will try to keep up to date regularly. Just started training towards what I hope to be my first powerlifting comp on Nov 21.

    I am based in NZ and am about 81 kilos (178lbs) & 173cm (5'8).

    Current training has been a day for each of the three lifts (2 for last few weeks on squat and bench, but stopping now) and a day on shoulders also. SO aiming for 4 training days a week

    Looking forward to keeping you up to date!
    My aims for the comp are 230kg Dead, 200kg Squat & 130kg Bench.

    Currently at 210kg Dead, unsure on Squat (maybe 170) and bench 115kg.

    Post again soon!!
    Last edited by HJP; 08-27-2010 at 10:30 PM.

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  3. #2
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Right time for first entry... (I use DB for dumbell exercises and BB for barbell) and brackets around a number means assisted reps
    Only going to record my working sets, not warm ups

    Shoulders Day


    Saturday 28/8

    DB Shoulder Press
    28kg's (62lb) * 4(1)
    28kg's (62lb) * 4(1)
    28kg's (62lb) * 4(1)

    BB Shoulder Press
    (both presses were seated)
    50kg (110lb) * 5
    50kg (110lb) * 4(1)
    50kg (110lb) * 4(1)
    50kg (110lb) * 3(2)

    Shrugs
    90kg (198lb) *8
    100kg (220lb) *7
    100kg (220lb) *7

    DB Shrugs (Did in between shrug sets)
    32kg's (70lb) *6
    32kg's (70lb) *6
    32kg's (70lb) *8

    Upright BB row
    40kg (88lb) *8
    40kg (88lb) *8
    40kg (88lb) *8

    Side Lateral Raise, DB's
    (did very slowly, inbetween Upright Row sets)
    6kg's (13lb)*8
    6kg's (13lb)*9
    6kg's (13lb)*8

    Finished with some rotater cuff exercises.

    Well there it is my first log entry! Plenty more to come!

  4. #3
    Wannabebig Member shane church's Avatar
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    Hey man glad to see you took my advice and got on here!!!!!

    after you get a few posts we will start to go over some stuff

    shane
    Last edited by shane church; 08-28-2010 at 07:22 AM.

  5. #4
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Monday 30/8/10 - Remember only recording work sets

    Bench Day (first day doing 5 work sets on bench press)

    Bench Press
    105kg (231lbs) * 3
    105kg (231lbs) * 2 (1)
    100kg (220lbs) * 4 (last rep had ugly form)
    100kg (220lbs) * 3
    100kg (220lbs) * 3

    Close Grip Bench Press (only second week doing this exercise, focussing on form, was tough again)
    60kg (132lbs) * 8
    60kg (132lbs) * 8
    60kg (132lbs) * 8

    DB Incline Bench Press
    32kg's (70lbs) * 6
    28kg's (61lbs) * 8 (Someone else using the 30's)
    28kg's (61lbs) * 6 (felt rather weak by this stage, form was abit slack, and weight lower than last week! Not happy!)

    Overhead Cable Tricep Extension
    54kg (119lbs) * 10
    54kg (119lbs) * 10
    54kg (119lbs) * 9

    Felt exhausted after this workout, those five heavy sets on bench must have taken it out of me!

    Going to change training days to:
    Mon: Bench
    Tues: Squats
    Wed: Rest
    Thurs: Deadlifts
    Fri: Shoulders
    Sat: Rest
    Sund: Rest
    Last edited by HJP; 08-29-2010 at 07:12 PM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  6. #5
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Tuesday 31st August Work sets only again...

    Squat Day

    Squats (focusing on going just deeper than parallel)
    165kg (363lbs) * 3
    165kg (363lbs) * 2
    160kg (352lbs) * 2
    155kg (341lbs) * 3 (Did 3 sets of 6 reps plyometric box jumps - onto box, off and jump - between sets)

    Goodmornings
    60kg (132lbs) * 8 (first time doing goodmornings for awhile, started here to check technique)
    90kg (198lbs) * 6
    90kg (198lbs) * 6
    90kg (198lbs) * 8

    Smith Machine Squat (With feet placed far in front of bar to hit ham's and glutes)
    110kg (242lbs) * 10
    120kg (265lbs) * 6 (hit bottom and fell off bar, couldn't get it back up so just stopped and called it a set)
    120kg (265lbs) * 8 (better set, moved safety lower so I wouldn't hit it when getting deep)

    Finished with 1 superset on machines.
    Consisted of heavy lying leg curls straight to a fatigue set of seated leg curls then set of 12 leg extension.
    Did lying leg curls 60kg (132lbs) * 8, seated leg curls 68kg (149lbs) * 15 & leg extensions 124kg (273lbs) * 12

    Happy with that day, heaviest squats I have done and good technique too!
    Last edited by HJP; 09-01-2010 at 05:25 PM. Reason: Had wrong day written down!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  7. #6
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Should let you know my age is 21, don't know if I have put that anywhere! Cheers!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  8. #7
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thursday 2nd September (Spring in NZ now!)

    Deadlift Day

    Deadlift (will include my warmup sets for this! No belt, just chalk haha)
    60kg (132lbs) * 8
    60kg (132lbs) * 8
    100kg (220lbs) *5
    140kg (308lbs) * 4
    180kg (396lbs) *1
    200kg (440lbs) *1 (felt good!!)
    220kg (485lbs) *1 (PB, three weeks ago 200kg was hard for one, but been working hard!)

    Tried 230kg (507lbs) but couldn't move it (thought I'd try as feeling good! Stoked with my 220kg though!)

    180kg (396lbs) * 1 (just to focus on form again, as used lower back quite abit more than hammies and glutes at 220kg)

    T-Bar Row (Weight excludes weight of machine handle etc)
    45kg (99lbs) * 10
    45kg (99lbs) * 9
    45kg (99lbs) * 8

    Wide Grip Pull Downs
    66kg (145lbs) * 10
    66kg (145lbs) * 8
    66kg (145lbs) * 8

    Incline Sit ups - with plate
    10kg (22lbs) * 10
    10kg (22lbs) * 10
    10kg (22lbs) * 10

    Back Extensions with BB
    24.5kg (54lbs) * 10
    24.5kg (54lbs) * 10
    24.5kg (54lbs) * 9 (slipped down the pad so couldn't get the 10th)

    Overall just stoked with the 220kg deadlift!
    NZ record for my weight class and junior is 267.5kg, maybe a goal of 270kg before the next 2 years (still under 24 till then) are out?

    Think I will now go down in weight I am pulling for a few weeks and focus on form and speed, as have been going after PB's for the last few weeks!
    Last edited by HJP; 09-03-2010 at 12:46 AM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  9. #8
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Friday 3rd September

    Shoulders Day

    DB Shoulder Press
    28kg's (61lbs) * 6
    30kg's (66lbs) * 4(1)
    30kg's (66lbs) * 3(2)
    28kg's (61lbs) * 4(1)
    28kg's (61lbs) * 6(1) - probably not quite low enough on a couple of reps but felt good & kept pushing hard

    Incline BB Bench Press - Thought I would try it on shoulders day
    60kg (132lbs) * 8
    60kg (132lbs) * 8
    60kg (132lbs) * 5(1) - really felt it in this set

    BB Shrugs
    100kg (220lbs) * 10
    100kg (220lbs) * 10
    100kg (220lbs) * 10

    DB Shrugs - did inbetween BB shrug sets!
    32kg's (70lbs) * 8
    32kg's (70lbs) * 8
    32kg's (70lbs) * 8

    Upright Rows

    40kg (88lbs) * 8
    40kg (88lbs) * 8
    40kg (88lbs) * 8

    Side Lat Raise with DB's - done super slowly inbetween upright row sets
    6kg 's (13lbs) *8
    6kg 's (13lbs) *10
    6kg 's (13lbs) *10

    In afternoon on Thursday (2nd Sept) did some rotator cuff stuff to help strengthen shoulder joint.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  10. #9
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Monday 6th September - Snow boarded in the weekend, so a tad sore in shoulders (fell a lot lol)

    Bench Day

    Bench Press
    105kg (231lbs) * 3
    105kg (231lbs) * 4
    105kg (231lbs) * 3
    100kg (220lbs) * 3(1)
    100kg (220lbs) * 3(1)

    Close Grip Bench Press
    60kg (132lbs) * 10
    65kg (143lbs) * 10
    65kg (143lbs) * 10

    Incline DB Bench Press
    30kg's (66lbs) * 12
    30kg's (66lbs) * 11
    30kg's (66lbs) * 8

    Overhead Cable Tricep Extension
    60kg (132lbs) * 10
    60kg (132lbs) * 8
    60kg (132lbs) * 7

    Happy with the day, better than last weeks Bench day so can't complain, especially after the weekend learning to snowboard!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  11. #10
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Tuesday 7th September 2010

    Squat Day

    Squats
    165kg (363lbs) * 4
    165kg (363lbs) * 4
    165kg (363lbs) * 4
    165kg (363lbs) * 4 (the last rep's form was a tad off, didn't quite get deep enough)
    (performed 6 reps of box jumps, on box then off & hit floor and jump, in between each set, 4 sets total)

    Goodmornings
    90kg (198lbs) * 8
    90kg (198lbs) * 8
    90kg (198lbs) * 8

    Smith Machine Squat - Feet placed far forward
    120kg (265lbs) * 10
    120kg (265lbs) * 10
    120kg (265lbs) * 10

    Lying Hamstring Curls
    60kg (132lbs) * 8
    60kg (132lbs) * 8

    Happy with the day, better weight than last week and felt well worked after! Feeling more confident under the heavier weight now too.

    Hoping to start to add some more cardio (in order to get body fat a bit lower), used to be a sprinter so will chuck some hill sprints and the like in there, any other ideas?
    Last edited by HJP; 09-06-2010 at 08:32 PM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  12. #11
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thursday 9th September

    Deadlift Day

    Deadlift (Only work sets from now on for Deadlift)
    180kg (396lbs) * 1
    200kg (440lbs) * 1
    200kg (440lbs) * 1
    180kg (396lbs) * 1
    180kg (396lbs) * 1
    180kg (396lbs) * 2
    180kg (396lbs) * 2 (Really tried to focus on technique today, sitting back and getting shoulders behind the bar)

    Raised Deadlifts (Feet raised off floor about an inch an a bit - three mats from my gym)
    140kg (308lbs) * 6
    140kg (308lbs) * 6
    140kg (308lbs) * 6
    140kg (308lbs) * 6

    T-Bar Row (weight below is only the added weight)
    50kg (110lbs) * 10
    50kg (110lbs) * 8
    50kg (110lbs) * 7

    Seated Row
    72kg (158lbs) * 10
    78kg (171lbs) * 10
    78kg (171lbs) * 10

    Cable Weighted Crunch (first time doing this exercise)
    66kg (145lbs) * 10
    66kg (145lbs) * 10
    66kg (145lbs) * 12
    66kg (145lbs) * 12

    Weighted Incline Crunches (same exercise as situps from last week,but I crunch not situp)
    10kg (22lbs) * 12
    10kg (22lbs) * 12
    10kg (22lbs) * 8
    No Added Weight * 12

    Finished with some rotator cuff exercises on the cables.

    Good session. Deadlift technique feeling a bit better, still plenty to work on with it though!
    Also the Redbull promo people came and gave free Redbull so can't complain about that!
    Last edited by HJP; 09-08-2010 at 08:55 PM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  13. #12
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Friday 10th September

    Shoulder Day

    DB Shoulder Press
    30kg's (66lbs) *4
    30kg's (66lbs) *4
    30kg's (66lbs) *4
    30kg's (66lbs) *3 (Had no spotter today!)

    DB Incline Bench Press
    28kg's (61lbs) * 10 (tried 32's like Im going up to on bench day but shoulders couldn't stabilise the weight!)
    28kg's (61lbs) * 10
    28kg's (61lbs) * 10

    Shoulder Press Machine - really dislike these but thought I'd do it today
    32kg (70lbs) * 12
    25kg (55lbs) * 11
    25kg (55lbs) * 11

    Side Lateral Raises with DB's
    - Done slowly in between sets on shoulder machine
    9kg (19lbs) * 8
    9kg (19lbs) * 8
    7kg (15lbs) * 8

    Ok day but was a bit rushed!

    On Monday (13th i think) I am involved in a high intensity sport simulation experiment for uni and so I cannot train 48hrs either side of this. This is repeated again the following Monday (20th)!
    This means I will not be doing weights training again till Wednesday next week!
    I will do some sprints or cardio tomorrow but won't record that on here!

    So until next Wednesday I hope you all train hard!
    Last edited by HJP; 09-10-2010 at 12:55 AM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  14. #13
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Wednesday 15th September

    Bench Day

    Bench Press
    100kg (220lbs) * 4
    110kg (242lbs) * 1
    120kg (264lbs) fail - thought I'd give it a crack! Tried 117.5k after too but failed too, gutted!
    100kg (220lbs) * 4

    JM Press Tried it for the first time, was good!
    60kg (132lbs) * 4 - over estimated a tad haha
    40kg (88lbs) * 10
    40kg (88lbs) * 10
    40kg (88lbs) * 8

    Tris (DBs with elbows out) - again new exercise! Wanted to try it! This an JM press felt good!
    12.5kg's (27lbs) * 8
    12.5kg's (27lbs) * 10
    15kg's (33kg) * 10
    15kg's (33kg) * 10

    Flat DBs Flies
    18kg's (40lbs) * 8
    18kg's (40lbs) * 8
    18kg's (40lbs) * 8

    O/H Tri Ext - done in-between flies sets!
    54kg (119lbs) * 10
    54kg (119lbs) * 10
    54kg (119lbs) * 10

    Felt good after the few days away from gym! The experiment was real hard work cardio wise, gunna be tough next week for that too!
    Last edited by HJP; 09-15-2010 at 03:19 AM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  15. #14
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thursday 16th September

    Deadlift Day

    Deadlift
    180kg (396lbs) * 1
    200kg (440lbs) * 1
    210kg (462lbs) * 1
    230kg (507lbs) * 0
    230kg (507lbs) * 0 (both fails were to above the knee but couldn't lock out, thought I would get it on this second attempt but still couldn't quite lock out)

    T-Bar Row
    50kg (110lbs) * 10
    50kg (110lbs) * 10
    50kg (110lbs) * 8

    Seated Row
    78kg (171lbs) * 10
    78kg (171lbs) * 10
    78kg (171lbs) * 10

    Finished with some rotator cuff exercises.

    Didn't get as much done as hoped for as had limited time!

    I really thought I would get that second 230 attempt but there is always next week and I managed to get it off the floor this time so that is a good edge mentally. Technique also felt better after last weeks drop of weight and focus on technique. Looking forward to next weeks deadlift session now!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  16. #15
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Friday 17th September

    Squat Day - Discovered this was a bad move considering Deadlifts were performed yesterday, made it hard on to keep lower back under control and get depth.

    Squats (warmed up before including a 140kg (308lbs) * 5, was feeling it by this already!)
    160kg (352lbs) * 3 (as mentioned struggled with lower back and hence depth so stopped at 3)
    140kg (308lbs) * 5 (dropped weight so I could complete with good form)
    140kg (308lbs) * 8
    140kg (308lbs) * 8

    Performed 3 Sets of 6 reps of box jumps in between the 4 squat sets

    Good Mornings
    60kg (132lbs) * 15
    70kg (154lbs) * 15
    70kg (154lbs) * 15
    70kg (154lbs) * 20 (went for higher reps today so that I could keep control and form better)

    Finished with 6 sets of differing ab/core work

    Again a shorter day, limited for time, but just happy to get in and out today.

    Was hard on the back (and the body being earlier in the morning!) and wouldn't do squats after deads again but given the circumstances there wasn't too much choice this week as can't do legs on Saturday as I didn't do that last weekend before the trial which I have again next Monday night (which involves a lot of running!)
    Last edited by HJP; 09-16-2010 at 05:01 PM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  17. #16
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Saturday 18th September

    Shoulder Day

    DB Shoulder Press
    30kg's (66lbs) * 5 (1)
    30kg's (66lbs) * 5 (1)
    30kg's (66lbs) * 5 (1)
    32kg's (70lbs) * 2(2)
    32kg's (70lbs) * 2(2)

    Incline Bench
    60kg (132lbs) * 12
    70kg (154lbs) * 7(1)
    65kg (143lbs) * 8
    60kg (132lbs) * 8(1)

    Tri's (Elbows out)
    16kg's (35lbs) * 12
    16kg's (35lbs) * 12
    16kg's (35lbs) * 12

    DB Side Lat Raise (Done slowly and inbetween tri sets)
    6kg's (13lbs) * 8
    6kg's (13lbs) * 8
    6kg's (13lbs) * 8

    Good day overall, bit random but felt like doing some tris!

    Final week of experiment so can train normally once I am back into it on Wednesday night! Looking forward to it!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  18. #17
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Wednesday 22nd September

    Bench Day

    Band Bench Press - first time! Used pink band doubled under squat rack.
    40kg (88lbs) * 6
    60kg (132lbs) * 3
    60kg (132lbs) * 5
    60kg (132lbs) * 5
    60kg (132lbs) * 3 - bands felt good! Different! Tried to move fast!

    JM Press
    40kg (88lbs) *8
    40kg (88lbs) *8
    40kg (88lbs) *8 - tris were stuffed from band bench presses!

    Flat DB Flies - done in-between sets of JM Prese
    18kg's (40lbs) * 8
    18kg's (40lbs) * 8
    18kg's (40lbs) * 8

    O/H Tri Ext (cable)
    54kg (119lbs) * 10
    54kg (119lbs) * 10
    54kg (119lbs) * 10

    Short and sharp session! Finished the simulation experiment now so can try get back into a good routine again now!

    First time using bands today! Borrowed off a mate an really enjoyed them! Hopefully get some of my own some day soon!!

    Looking forward to deadlifting tomorrow! Here's hoping the body feels great too!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  19. #18
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Thursday 23rd September

    Deadlift Day - Was really hoping to feel good today but ended up that I didn't! lol

    Deadlift (only work sets as usual)
    180kg (396lbs) * 2
    210kg (462lbs) * 1
    220kg (485lbs) * 0 (really annoyed as I have got this weight before and was planning on trying 230 again!)
    190kg (418lbs) * 1
    190kg (418lbs) * 1

    Deadlift with single pink band - placed under feet and over bar on either side, inside hands.
    60kg (132lbs) * 10 - only listing the weight of bar excluding band tension.
    100kg (220lbs) * 8
    120kg (264lbs) * 8
    120kg (264lbs) * 8 - these felt good for locking out which has been my sticking point lately.

    T Bar Row
    50kg (110lbs) * 8
    50kg (110lbs) * 7
    40kg (88lbs) * 10 - weights less than last week but went hard as I could

    Back Extension - barbell on upper back
    24.5kg (54lbs) * 10
    24.5kg (54lbs) * 12
    24.5kg (54lbs) * 10

    Reverse Bench
    Body Weight * 10 (narrow grip)
    Body Weight * 10 (wide grip)
    Body Weight * 7 (narrow grip)

    Gutted I wasn't feeling great today, really wanted that 230kg but I think I should spend afew weeks on technique and lower weights for reps, give the CNS a break and sort out my form and hips/glutes.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  20. #19
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Friday 24th September

    Shoulder Press Day

    DB Shoulder Press - Seated
    32kg's (70lbs) * 3 (1)
    32kg's (70lbs) * 4 (1)
    32kg's (70lbs) * 3 (1)
    30kg's (66lbs) * 4 (1)

    Military Press - Standing
    50kg (110lbs) * 4
    40kg (88lbs) * 8
    40kg (88lbs) * 8
    40kg (88lbs) * 8

    DB Side Lat Raise - Slow and controlled. Did these and tris straight after each set of the other
    6kg's (13lbs) * 10
    6kg's (13lbs) * 10
    6kg's (13lbs) * 10
    6kg's (13lbs) * 10

    DB Tri's (bending elbows, rocking elbows back before locking out, don't know the name!)
    14kg's (30lbs) * 8
    10kg's (22lbs) * 12
    10kg's (22lbs) * 12
    10kg's (22lbs) * 12

    Finished by doing Ab Ripper X

    Overall happy with the day, standing military press will become a stable for a while from now on! Really hard but enjoyed it.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  21. #20
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Saturday 25th September (My little sister got married today!)

    Squat Day - rushed due to wedding!!

    Squats
    160kg (352lbs) * 3
    160kg (352lbs) * 3
    160kg (352lbs) * 3
    160kg (352lbs) * 3

    Box Jumps four sets of six

    Good Mornings
    70kg (154lbs) * 15
    70kg (154lbs) * 15
    70kg (154lbs) * 15

    Quick short sharp session! May drop weight next week to work on form and stuff like with Deads too!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  22. #21
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Beginning of 5/3/1

    Right, I have decided that in order to avoid overtraining and to get a good training structure I will follow a program. After doing some research and looking around at what is simple yet effective (and also what looks like a program I will respond to well) I have decided to try Wendlers 5/3/1.

    I have the basic idea of it from reading around on the net so will start off going off that but I am going to get the eBook once I have put some money on the debit credit card, so hopefully later this week. I think getting the full book will be really helpful in knowing the full ideas behind it and how to structure assistance work more appropriately.

    So the main idea I am using (for each lift) is as follows: The last set is all out.

    Week One = 5 reps at 75%, 80% and 85% of 1RM
    Week Two = 3 reps at 80%, 85% and 90% of 1RM
    Week Three = 5 reps at 75%, 3 reps at 85%, 1+ reps at 95% of 1RM
    Week Four = 5 reps at 60%, 65% and 70% of 1RM

    I know your meant to start at 90% of 1RM as 1RM value but for Bench, Squat and Military Press I am using actual 1RM (as at the highest percentages I have been able to do more than the allocated reps) but for deadlift I have taken 10kg of my max.

    So 1RM's I am using are... Bench 115kg, Squat 180kg, Deadlift 210kg and Military Press 70kg

    Right today I did Bench Day...

    Bench Press
    87.5kg (192lbs) * 5
    92.5kg (203lbs) * 5
    97.5kg (214lbs) * 7

    Incline DB Press
    34kg's (74lbs) * 10
    34kg's (74lbs) * 10
    34kg's (74lbs) * 10

    Tris (Elbows out)
    16kg's (35lbs) *15
    16kg's (35lbs) *15
    16kg's (35lbs) *15

    Decline BB Bench
    60kg (132lbs) * 12 (shoulder felt abit off, made grip narrower)
    60kg (132lbs) * 20 (lost shoulder pain)
    60kg (132lbs) * 15

    Incline Cruches
    +10kg (22lbs) * 12
    +10kg (22lbs) * 12
    +15kg (33lbs) * 12

    First day so happy with how it went. Looking forward to continuing on with this program and getting the eBook!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  23. #22
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Tuesday 28th September

    Squat Day

    Squats (Week One, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages)
    135kg (297lbs) * 5
    145kg (319lbs) * 5
    152.5kg (336lbs) * 7, PR with good form, some of the best form of late in squats.

    Box Jumps 3 Sets of 6 reps, getting good height upon hitting the ground after leaving box. Done inbetween squat sets.

    Goodmornings
    70kg (154lbs) * 15
    70kg (154lbs) * 15
    70kg (154lbs) * 15

    Again rushed for time, really need to try to get a good bit of assistance work in on squat day with a few more exercises! But it had to be done in-between helping with first year labs so only had 35minutes but well used. Got in and got some work done with a PR for reps (i.e. using a 1RM calculator) on the squat which actually felt relatively comfortable so I'm pretty happy!

    Will likely do some rotator cuff stuff later today and maybe some cardio/sprints tomorrow.

    Any feedback on training would be appreciated! Cheers
    Last edited by HJP; 09-27-2010 at 07:46 PM.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  24. #23
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Wednesday 29th September

    Standing Military Press Day

    Week One, First Cycle of 5/3/1, weights to nearest 2.5kg of percentages

    Standing Military Press
    52.5kg (115lbs) * 5
    55kg (121lbs) * 5
    60kg (132lbs) * 4
    (The military press was an estimated 1RM as haven't done fresh before, will lower estimated 1RM to 65kg for weeks here on in)

    Shrugs - lowered weight to get better form an higher reps.
    90kg (198lbs) * 12
    90kg (198lbs) * 12
    90kg (198lbs) * 11
    90kg (198lbs) * 10

    Dips
    BW * 15
    BW * 15
    BW * 12
    BW * 12 (once I can crank out 20's I will add weight)

    Incline BB Bench
    50kg (110lbs) * 10
    50kg (110lbs) * 10
    50kg (110lbs) * 10

    Reverse Flies - Performed in after each set of Incline Bench
    10kg (22lbs) * 12
    10kg (22lbs) * 12
    10kg (22lbs) * 12

    Good session. Gutted about the fail on the Military Press but will lower 1RM using for %'s to 65kg and that should fix the problems. Being a new exercise I should make gains quicker anyway but I don't want to overestimate myself on it.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #24
    Garage Lifter
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    Any reason why you didn't want to take 10% off of your lifts at the beginning? Just curious
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  26. #25
    Goals (kg) 272.5/165/305 HJP's Avatar
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    The 5 or 3 reps (at highest %'s) for most of the lifts looked like it'd be way too easy if I did that. Even at the prescribed high %'s of actual 1RM I have done more than 5 or 3 previously.

    Military press was just a estimate. Iv dropped that abit now.

    I know it says not to be all ego but yeh. I'll see how it goes!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

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