Baileys Big 3

Discussion in 'Training Logs' started by bailey, Jul 23, 2018.

  1. bailey

    bailey Full Member

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    W17 S2 bench

    Bench 1rm
    85kg - new pb
    Went for 90, almost, but needed a touch from spotter.

    Inc fly's
    15kg - 12, 17.5kg 12/12

    Oh Tri ext
    30kg 3x12

    Tri pd
    36kg 3x12

    Single arm cable bi curls
    14kg 2x15

    Tris fried after that, felt good!

    hitting triceps hard over the next 2 months as a priority to get bench up.

    A 9 week training phase will be started next week with Liam based off this week's 1rms.

    I am confident that I'll hit my 1rm targets after this next 9 weeks.

    @LittleLiam

    Today's food...
    Oats and whey
    Chicken wrap
    Protein bar
    Baked potato tuna
    Shake
    Chicken and rice
     
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  2. JB

    JB KFC Sponsored Athlete Top Contributor

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    got a weight in mind for the bench then 110-115kg
     
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  3. bailey

    bailey Full Member

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    100kg is my initial goal after this next phase. But plan to keep trying to build from that.

    Goals for next phase 1rms
    B: 100kg
    S: 140kg
    D: 160kg
    Anything more than these numbers is a huge bonus.
     
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  4. LittleLiam

    LittleLiam Competitor

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    5-8%
     
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  5. Greedy Ben

    Greedy Ben Top Contributor

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    Well done on the pb! 4 plates will soon come and go!
     
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  6. bailey

    bailey Full Member

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    W17 S3 deadlift 1rm

    Squats....
    125kg x1 **pb**

    Deadlifts
    150kg x1 **pb**
    160kg x1 **pb**

    BB sldl
    70kg 3x10

    BB row
    50kg x20

    Glute bridge
    50kg 3x15

    @LittleLiam

    :thumb:
     
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  7. LittleLiam

    LittleLiam Competitor

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    Well done mate
     
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  8. Greedy Ben

    Greedy Ben Top Contributor

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    Well done on the pb's!
     
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  9. Sjundea

    Sjundea Top Contributor

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    Good to see the PBs. Keep it up!
     
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  10. bailey

    bailey Full Member

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    This week is a prep week before starting Liams 9 week program

    Squats (RxS)
    2x4 @ 85
    2x4 @ 90
    2x2 @ 97.5

    Seated ham curls
    43kg 15x3

    Hang knee raise
    15x3

    Rev hyper
    15x3

    @LittleLiam
     
  11. bailey

    bailey Full Member

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    Had a very busy week in and out of work meaning I only managed to train once this week - thankfully this doesn't happen often.

    This upcoming week will be week 1 of 9 of Liam's program.

    Training days are looking good for
    Sat - squats
    Tue - bench
    Thu - deadlift
    Fri - accessory bench day
     
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  12. bailey

    bailey Full Member

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    W1 S1 squats

    Squats (r X s)
    3x8 @ 90kg moved really well. All done beltless.

    Back ext
    +10kg 12x3

    Ham curl
    43kg 15x3

    Hang knee raise
    15x3

    Rev hyper
    15x2

    @LittleLiam

    Am weight: 86.5
    Physique: ready for winter :rofl:

    Today's food
    50g oats 50g whey handful of frozen fruit
    Steak burger roll and salad
    Doughnut
    Sirloin steak, potato wedges and broccoli
    Toasted bagel and turkey bacon
    50g whey tablespoon pb
     
  13. bailey

    bailey Full Member

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    W1S2 bench

    Bench
    62.5kg 6x8

    Inc fly's
    17.5kg 10x3

    Oh Tri ext
    30kg 10x3

    Tri push down
    36kg 12x3

    Single arm cable curl
    14kg 15x2

    @LittleLiam

    Today's food
    3200cals

    245 p 65f 375c
     
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  14. bailey

    bailey Full Member

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    W1S3 deadlifts

    Deadlifts
    115kg 2x10

    BB row
    50kg 23

    BB sldl
    70kg 10x3

    BB glute bridge
    60kg 15x3

    Cable row
    15x3

    @LittleLiam

    Session felt good. Volume surprisingly wasn't an issue... This is will no doubt set in more as the weeks go on and weights go up.

    Accessory day will be either tomorrow or Friday and that will be a solid first week of the program done.
     
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  15. bailey

    bailey Full Member

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    Week 1, Accessory day.... Went higher volume lower weight.

    Cgbp
    50kg 10x5

    DB chest press
    20s - 10x4

    Tate press
    7.5s - 10x3

    Seated face pulls
    30kg - 15x3

    Machine shoulder press
    20kg - 15x3

    Db hammer curls
    10s - 15x3

    Ez curl
    +10kg - 2 sets of 21s

    Felt pumped up after all that. Really enjoyed it.

    Think I'll focus on adding a bit weight on the cgbp but keep the rest of the workout pretty similar for this block.

    @LittleLiam
     
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