Half a tonne or bust! - Ausbb

Kyle Aaron · 26-09-2009, 09:10 PM

This is a continuation of my old gym journal. After struggling with bad back and reluctant physio, not getting the leg and back strength from machines and needing free weights, and now fit enough to handle some intensity, I have settled on a new routine.

Squats, bench, row, press and deadlift, 2x5 warmup sets with 50% and 75% top weight, and 3x5 work sets with top weight.

I will do this for 24 workouts, 3 times a week, and aim to have 5RM totals in the 5 exercises of over half a tonne, it's currently 330kg.

Quiet this arvo, everyone must be watching the footy. The gym was quiet, too!

Squats, 5x 30kg, 5x 45kg, 3x 5x 60kg
Bench press, 5x 35kg, 5x 52.5kg, 3x 5x 70kg
Bent over row, 5x 35kg, 5x 52.5kg, 3x 5x 70kg
Overhead press, 5x 20kg, 5x 30kg, 3x 5x 40kg
Deadlift, 5x 60kg, 5x 75kg, 3x 5x 90kg
Time, 1h05'

That wasn't easy, I was sweating! I think I can do that every session, but the total time will stretch out to 1h15'.

I will aim at adding 2.5kg a workout for squats and deadlifts, and 2.5kg a week for bench, rows and presses.

After the 24 workouts will be 12 workouts where I cut for my wedding, I want the pants to fit even if we have to take the shoulders out a bit

hyjak · 26-09-2009, 10:11 PM

are your goals a single set of 5 reps or 5x5? if its 1 set of 5 you might be pretty close to the row, bench and military goals already. are you going to do any cardio on the cut? are you counting cals on the bulk/cut or just going by feel?

Kyle Aaron · 26-09-2009, 10:50 PM

3 sets of 5 reps for each goal. Going from - for example - a press 1x5 of 50kg to 3x5 of 60kg ain't easy. Those extra sets make a difference, that's why I've dropped the weights a bit going into this.

On the cut, I think I'll up the cardio, not really because it's more effective than the weights, but because I'd like to improve my fitness. But I'll see when I get there.

For food, I just go by feel for bulk/cut, I'm never going to be a model so it's not crucial that I be 10.25% bodyfat or whatever.

katie · 26-09-2009, 11:51 PM

Gutsy workout! I wonder how you'll feel tomorrow!

Kyle Aaron · 27-09-2009, 04:34 PM

Today I woke early, as we had a new homestay student come from the airport, I'd had just six hours of sleep. Before I exercised regularly that was enough for me, nowadays I need eight

I had a dull ache and some stiffness in my lower back, not just immediately around the spine but across it. This mostly went away leaving only normal DOMS after a few minutes of stretching and when I went for a walk to the shops.

There's some DOMS in my pecs, tris and front delts, and also quads. I think that for the pecs it won't happen a lot in future, it's just that I've only benched every couple of weeks recently. The quads, well I squatted and deadlifted in one session, what can I expect.

The only thing that concerns me is the tris and front delts, between the bench and the press that's a lot of work for them. I don't mind doubling up on back and legs, they need it, but my tris and delts don't.

Still, I think this routine is quite doable. The old-time lifters used to recommend beginners doing 8-10 exercises with one set each in the first month, two in the second, and three in the third.

I think you could do a similar thing but with exercises instead of sets. Given the usual strength order in people is chest, back and then legs (except some women), and it should be the reverse... First month, deadlift and press and nothing else; second month, add squats; third month, add rows; fourth month, add bench. Do that for another two months, after that see what happens.

Well it's just a thought

I am tired, I definitely feel I need my rest day, I wasn't feeling that every time before.

Kyle Aaron · 28-09-2009, 06:57 PM

Squats, 5x 30kg, 5x 47.5kg, 3x 5x 62.5kg
Bench press, 5x 35kg, 5x 52.5kg, 3x 5x 72.5kg
Bent over row, 5x 35kg, 5x 52.5kg, 3x 5x 72.5kg
Overhead press, 5x 22.5kg, 5x 32.5kg, 3x 5x 42.5kg
Deadlift, 5x 60kg, 5x 75kg, 3x 5x 92.5kg
Time, 1h30'

I am so weak on those squats. I really have to concentrate on using both legs, not pushing mainly with my right and stronger leg.

That deadlift smashes my shins and knees every time

Workout was lengthy because I bumped into another Cert III student, they had her doing very thorough (and pointless) cleaning. I taught her a couple of exercises, since her class has no-one with gym experience.

permalink · 29-09-2009, 01:37 AM

so does the bra rub on ya shins and knees for deadys? i never used to have this problem if u can call it that, i guess its all part of the technique right! i dont mind it so much now its kinda like the thai boxers rubbing steel bars up and down there shins to deaden the nerves so they can strengthen there kicks i like this idea very much

Kyle Aaron · 29-09-2009, 09:44 AM

Yes, it does rub. I tend to get bumps on the shins, but the really painful part is just above the kneecap.

"Keep it close to the body!" said my trainer, so I did. I always do exactly what people more knowledgeable than me tell me to. Sometimes they mistake this for stupidity

Kyle Aaron · 30-09-2009, 08:20 PM

Squats, 5x 32.5kg, 5x 50kg, 3x 5x 65kg
Bench press, 5x 37.5kg, 5x 57.5kg, 2x 5x 75kg, 1x 4x 75kg
Bent over row, 5x 37.5kg, 5x 57.5kg, 3x 5x 75kg
Overhead press, 5x 22.5kg, 5x 32.5kg, 3x 5x 45kg
Deadlift, 5x 60kg, 5x 75kg, 3x 5x 95kg
Time, 1h30'

I felt those squats, I think I'm a little bit stronger in the movement - but not much. We'll see when I get back to 70+kg.

The bench, I think I was going to make the last rep, however unasked someone stepped in to "help"... if anyone else touches the bar, the rep doesn't count. I said, "Thanks, but that's what I had the rack there for." I was in the cage. Oh well. Same weight again next time for 3 sets of 5 good reps.

The deadlift feels quite different from just two weeks ago. I'm much more into the groove of it. I still get the chuck coming up on the last reps of the last set or two, though. I'm fairly confident with the exercise, though. I actually think it's good for my back - though I had to have done other exercises before coming to it, I couldn't have started in April with it.

The workout was a bit slow overall, the Cert III student on placement was there and chatty. I had to show her some exercise technique, her class has been taught literally none. Some may think it's the blind leading the blind, I prefer to flatter myself it's the strongly myopic leading the blind

Kyle Aaron · 02-10-2009, 06:11 PM

Squats, 5x 35kg, 5x 50kg, 3x 5x 67.5kg
Bench press, 5x 37.5kg, 5x 57.5kg, 3x 5x 75kg
Bent over row, 5x 40kg, 5x 57.5kg, 3x 5x 77.5kg
Overhead press, 5x 25kg, 5x 37.5kg, 3x 5x 47.5kg
Deadlift, 5x 60kg, 5x 75kg, 3x 5x 97.5kg
Time, 1h15'

A funny one today, I felt tired but made all the lifts.

26-09-2009, 09:10 PM	#1 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Half a tonne or bust! This is a continuation of my old gym journal. After struggling with bad back and reluctant physio, not getting the leg and back strength from machines and needing free weights, and now fit enough to handle some intensity, I have settled on a new routine. Squats, bench, row, press and deadlift, 2x5 warmup sets with 50% and 75% top weight, and 3x5 work sets with top weight. I will do this for 24 workouts, 3 times a week, and aim to have 5RM totals in the 5 exercises of over half a tonne, it's currently 330kg. Quiet this arvo, everyone must be watching the footy. The gym was quiet, too! Squats, 5x 30kg, 5x 45kg, 3x 5x 60kg Bench press, 5x 35kg, 5x 52.5kg, 3x 5x 70kg Bent over row, 5x 35kg, 5x 52.5kg, 3x 5x 70kg Overhead press, 5x 20kg, 5x 30kg, 3x 5x 40kg Deadlift, 5x 60kg, 5x 75kg, 3x 5x 90kg Time, 1h05' That wasn't easy, I was sweating! I think I can do that every session, but the total time will stretch out to 1h15'. I will aim at adding 2.5kg a workout for squats and deadlifts, and 2.5kg a week for bench, rows and presses. After the 24 workouts will be 12 workouts where I cut for my wedding, I want the pants to fit even if we have to take the shoulders out a bit __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

26-09-2009, 10:11 PM	#2 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,876	are your goals a single set of 5 reps or 5x5? if its 1 set of 5 you might be pretty close to the row, bench and military goals already. are you going to do any cardio on the cut? are you counting cals on the bulk/cut or just going by feel? __________________ Resident Reese's addict - powered by peanut butter cups

26-09-2009, 10:50 PM	#3 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	3 sets of 5 reps for each goal. Going from - for example - a press 1x5 of 50kg to 3x5 of 60kg ain't easy. Those extra sets make a difference, that's why I've dropped the weights a bit going into this. On the cut, I think I'll up the cardio, not really because it's more effective than the weights, but because I'd like to improve my fitness. But I'll see when I get there. For food, I just go by feel for bulk/cut, I'm never going to be a model so it's not crucial that I be 10.25% bodyfat or whatever. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

26-09-2009, 11:51 PM	#4 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	Gutsy workout! I wonder how you'll feel tomorrow! __________________ Rock climbing since 2005; running and resistance training since May 2009

27-09-2009, 04:34 PM	#5 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Today I woke early, as we had a new homestay student come from the airport, I'd had just six hours of sleep. Before I exercised regularly that was enough for me, nowadays I need eight I had a dull ache and some stiffness in my lower back, not just immediately around the spine but across it. This mostly went away leaving only normal DOMS after a few minutes of stretching and when I went for a walk to the shops. There's some DOMS in my pecs, tris and front delts, and also quads. I think that for the pecs it won't happen a lot in future, it's just that I've only benched every couple of weeks recently. The quads, well I squatted and deadlifted in one session, what can I expect. The only thing that concerns me is the tris and front delts, between the bench and the press that's a lot of work for them. I don't mind doubling up on back and legs, they need it, but my tris and delts don't. Still, I think this routine is quite doable. The old-time lifters used to recommend beginners doing 8-10 exercises with one set each in the first month, two in the second, and three in the third. I think you could do a similar thing but with exercises instead of sets. Given the usual strength order in people is chest, back and then legs (except some women), and it should be the reverse... First month, deadlift and press and nothing else; second month, add squats; third month, add rows; fourth month, add bench. Do that for another two months, after that see what happens. Well it's just a thought I am tired, I definitely feel I need my rest day, I wasn't feeling that every time before. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

28-09-2009, 06:57 PM	#6 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Squats, 5x 30kg, 5x 47.5kg, 3x 5x 62.5kg Bench press, 5x 35kg, 5x 52.5kg, 3x 5x 72.5kg Bent over row, 5x 35kg, 5x 52.5kg, 3x 5x 72.5kg Overhead press, 5x 22.5kg, 5x 32.5kg, 3x 5x 42.5kg Deadlift, 5x 60kg, 5x 75kg, 3x 5x 92.5kg Time, 1h30' I am so weak on those squats. I really have to concentrate on using both legs, not pushing mainly with my right and stronger leg. That deadlift smashes my shins and knees every time Workout was lengthy because I bumped into another Cert III student, they had her doing very thorough (and pointless) cleaning. I taught her a couple of exercises, since her class has no-one with gym experience. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

29-09-2009, 01:37 AM	#7 (permalink)
ChrisOX Guest Posts: n/a	so does the bra rub on ya shins and knees for deadys? i never used to have this problem if u can call it that, i guess its all part of the technique right! i dont mind it so much now its kinda like the thai boxers rubbing steel bars up and down there shins to deaden the nerves so they can strengthen there kicks i like this idea very much

29-09-2009, 09:44 AM	#8 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Yes, it does rub. I tend to get bumps on the shins, but the really painful part is just above the kneecap. "Keep it close to the body!" said my trainer, so I did. I always do exactly what people more knowledgeable than me tell me to. Sometimes they mistake this for stupidity __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE] Last edited by Kyle Aaron; 29-09-2009 at 10:10 AM.

30-09-2009, 08:20 PM	#9 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Squats, 5x 32.5kg, 5x 50kg, 3x 5x 65kg Bench press, 5x 37.5kg, 5x 57.5kg, 2x 5x 75kg, 1x 4x 75kg Bent over row, 5x 37.5kg, 5x 57.5kg, 3x 5x 75kg Overhead press, 5x 22.5kg, 5x 32.5kg, 3x 5x 45kg Deadlift, 5x 60kg, 5x 75kg, 3x 5x 95kg Time, 1h30' I felt those squats, I think I'm a little bit stronger in the movement - but not much. We'll see when I get back to 70+kg. The bench, I think I was going to make the last rep, however unasked someone stepped in to "help"... if anyone else touches the bar, the rep doesn't count. I said, "Thanks, but that's what I had the rack there for." I was in the cage. Oh well. Same weight again next time for 3 sets of 5 good reps. The deadlift feels quite different from just two weeks ago. I'm much more into the groove of it. I still get the chuck coming up on the last reps of the last set or two, though. I'm fairly confident with the exercise, though. I actually think it's good for my back - though I had to have done other exercises before coming to it, I couldn't have started in April with it. The workout was a bit slow overall, the Cert III student on placement was there and chatty. I had to show her some exercise technique, her class has been taught literally none. Some may think it's the blind leading the blind, I prefer to flatter myself it's the strongly myopic leading the blind __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

02-10-2009, 06:11 PM	#10 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Squats, 5x 35kg, 5x 50kg, 3x 5x 67.5kg Bench press, 5x 37.5kg, 5x 57.5kg, 3x 5x 75kg Bent over row, 5x 40kg, 5x 57.5kg, 3x 5x 77.5kg Overhead press, 5x 25kg, 5x 37.5kg, 3x 5x 47.5kg Deadlift, 5x 60kg, 5x 75kg, 3x 5x 97.5kg Time, 1h15' A funny one today, I felt tired but made all the lifts. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]