Power, strength and going from chub to stud

[TinyTim]

Arghh. Turkish getups.

 

[Levstar]

Didn't hit squats yesterday in the end,
finger was swollen up so left it

Plan for rest of week

Today; bench/grappling
Fri; olympic lifting/judo
Sun; deads/bench

Will try to fit some cardio in on sat


Posted using TMuscle App

 

[Levstar]

bench/upper

BP

Bar x warmup
60 x3
80 x3
100 x3
115 x3
125 x3
135 x3, strong
120 x5 paused
100 x5 paused/wide

Incline DB BP

20 x5
30 x5
40 x5
45 x5
42.5 x5
42.5 x5

Skulls (paused)

20 x6
30 x6
30 x6
20 x15 no pause

Pressdown, 3 sets

KB renegade row

20 x10/10
24 x5/5
24 x5/5

Chins

BW x5
10 x5
10 x3
BW x3 wide pull-up

1 mile walk/jog/run

BW: 94.4kg

Comment

Really pleased with the bench, a bit more there for a triple- 137.5x3 maybe

150 for a single on the bench soon

No grappling tonight as finger still not 100%


Posted using TMuscle App

 

[Greedy Ben]

Good luck with this mate!

Any target BW/BF levels?
Will you be posting meals, I'm supposed to be on a diet and weigh the same as you, could do with some new ideas

 

[Levstar]

No set target body weight tbh, going to cut gradually and see where I end up

Strength and fitness/conditioning are more important than bodyfat levels, I'll be disappointed if I don't hit 12% as anyone could do that in 16 weeks!

Will post some meals up when I sort my diet out lol

Protein sources; eggs, chicken, steak, pro powder
Carbs: fruit, HBCD, lucozade, coco pops
Fats; eggs, almond butter, almonds

Trying to keep carbs mainly pre, intra and post

Before bed I take:

10-15g glut
5g BA
5g creatine
Ronnie Coleman sleep aid

Pre training I take

50g HBCD
10g 8:1:1 BCAA
5g creatine

Post I have a lucozade sport


Posted using TMuscle App

 

[Levstar]

DL

60 x3
100 x1
140 x1
160 x1
180 x1
200 x1
220 x1
242.5 x1 PB

Power clean

60 x3
70 x1
80 x1
90 x1
100 x1

KB getups
Standing ab crunch

Comment

Almost lost the 242.5 forward, form wasn't as sharp as usual. But If I can pull 242.5 on a bad day, then 250 has to be there soon on a decent bar


Posted using TMuscle App

 

[Levstar]

session was short today (50 mins) as have to help out the missus this afternoon!


Posted using TMuscle App

 

[Greedy Ben]

Well done on the pb mate!

 

[Levstar]

SQ/assist

Squat

Bar 2xwarmup
70 x5
90 x5
110 x5
130 x5
150 x5, more there 155 next

ATG Pause Sq (1 sec/no belt)

130 x1
140 x1
150 x1
160 x1 (vid to follow)

GM

70 x5
80 x5
90 x5
100 x5

Standing abs

60 x20
70 x15
80 x10, need 80 3x20

Box Jumps, 3x3

Heavy Bag, 3x3 mins 1 min rest

Worked on the jab/straight right combo, some front kicks, some clinch work (elbows/dirty boxing)

25 mins treadmill, 211 kcal

Comment

Squats coming on nicely, think 185 is there for a single (PB=200).

Defo want 200 in 16 weeks time @91kg



Posted using TMuscle App

 

[Levstar]

Leg shot

Posted using TMuscle App

 

[Levstar]

 

[Levstar]

BP/assist

ME BP (CGBP)

bar x warmup
60 x3
80 x3
100 x1
120 x1
130 x1
140 x1
142.5 x1 PB

Steep Incline bb BP

60 x5
80 x3
90 x3
100 x2, weak on these need 100x5

Rows

60 x5
80 x5
100 x5
120 x3, sloppy
100 x5

Tricep Ext from floor

20 x5
30 x5
40 x5
20+band x10

Comment

Pressing feeling strong, good PB today, think
145 is there close grip (use a shoulder width grip)

Sticking point is half way up so
going to introduce floor press and band press

Rows are getting stronger- 120x5 in good form
being the aim in this training cycle

BW: 95.7


Posted using TMuscle App

 

[Levstar]

Also to note going to focus on incline
pressing for a while over strict press as feel it has more carry over

Will incline BB once a week and incline DB once a week

16 week aims on inclines

100x5+ steep incline BB
50s x5+ low incline DB


Posted using TMuscle App

 

[Levstar]

Posted using TMuscle App

 

[TinyTim]

Ahahaha, you've got the same tongue out concentration face as me.
Anything more difficult than moving one hand at a time and that typical bloke expression comes out.
Classic.