Power, strength and going from chub to stud

[Levstar]

@righty lol

The missus bollocks me for it!


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[Levstar]

OHP/upper

BB Strict OHP (no leg drive)

Bar x warmup
40 x3
60 x3
80 x1
90 x1
100 x1= match PB

Push Press

60 x3
70 x3
80 x3
90 x3
100 x3, PB

Hang Powerclean

60 x3
60 x3
60 x3
70 x3
80 x2
90 x1

Scarecrows
Sled Pull (up to 100k)
Curls

15 mins cardio

BW: 95.1kg

Comment:

Everything feeling strong today.

Have OHP 100 before but that was at 7kg's heavier

Push Press was strong but need to work on driving head through at lockout




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[Levstar]

Diet has been very 'loose' recently, sticking to any sort of diet has always been a huge challenge for me

All I do is try to get 200g's protein/day and limit the junk.

I will increase this to 250g's from next week, and limit carbs to pre/intra

Got a whole load of new supplements arriving soon- looking forward to trying out Kre-akalyn, ALRI lean dreams and the new Warrior Intra workout- should be ace mixed with HBCD and interested to see if the crea nitrate intra has any effect

Seem to be noticing quite a big difference from
the creatine/beta alanine combo, seem to be able to keep strength and explosiveness a lot more over a long heavy session

found a gym in Birmingham that I'm going to try out once a week- has loads of stuff that I want to try like bands, chains, rope climb etc

Will be adding in more conditioning stuff from next week- much prefer this to traditional cardio

Few ideas I have

• burpees/sit-up/pressup with weighted vest

• TRX pressup super set with TRX row

• high rep lunges for time (ie 5 mins straight)

• farmers walks (both heavy and light)

• hitting the tyre with the sledge hammer

• heavy bag for 5x3 min rounds

• Rope climbs

• high rep kettle bell snatches and cleans

• barbell complexes

• prowler pull superset prowler push for rounds (ie 5x2 mins with 1 mins rest)

also hope to hit the boxing club a couple of times a week to make sure my technique is
good for the streetz and the heavy bag lol


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[Levstar]

Meeting up with a mate on the weekend, doing a mock push/pull meet

Think 150 bench is there and 250 pull provided I'm not a complete pussy haha

Training this week will be slightly less than normal, just going to work on paused squats for speed, some heavy GM's and calves/abs tomorrow

From next week just figuring out a plan TBH, will change things up slightly and try to have some idea of periodisation rather than somewhat instinctual training


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[Levstar]

Squat/Deload DL

Squat

Bar 2x warmup
60 x3
80 x3
100 x1
120 x1
140 x1, belt on
160 x1
172.5 x1 *see video
180 x1, comfortable- more there

DL (deload as maxing on Sat)

60 x3
100 x1
120 x1
140 x1
160 x1
180 x1 (70%ish)

Chins

BW x3
+10 x5
+10 x5
BW x4 (wide overhand)
20 x2 (10 sec negatives only)

Prowler Push

100k x30m
100k x20m
100k x10m

Comment;

Heaviest squat in about a year

Had the pegs wrong and banged into them on the walkout which put me off a little

172.5 was fast- think I could have tripled this weight on a good day. Guess my single is 185-190 ish with a build up

Thanks to @righty for the negatives on chins idea

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[Levstar]

 

[Levstar]

Found a good article on prowler training, going to be doing some prowler work a few times a week.

http://www.jimwendler.com/2012/10/3-prowler-workouts/

 

[Levstar]

Cardio day

5 mins brisk walk warmup
1 mile run medium effort- 7 mins 37 sec
20 mins fast paced walk

Heavy bag

3 mins/2 mins/2 mins

Just a bit of cardio, tomorrow is the big day lifting wise- hoping for a decent pull and bench

Cheeky back pic in the sunbed

BW is down to 93.6kg but that may be because I haven't eaten much today

Carbing up today for tomorrow's session



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[welshguy84]

Good luck with this mate


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[Levstar]

DL/Bench test day

DL

60 x3
100 x1
140 x1
160 x1
190 x1
210 x1
225 x1
245 x1 PB (vid to follow)- used TPB was v good

Bench

60 x3
80 x3
100 x1
120 x1
130 x1
140 x1
145 x1 PB (on eleiko bar was awesome)

GHR 4x5, 1x8

Comment

Very pleased with how things are going

Deads were strong but had to work on the 245. Maybe 247.5 on another day and without a long drive prior (met mate in London and trained straight after 2.5 hr drive)

Bench felt heavy today, but then again 145 is a PB so it should lol. Doesn't seem to be much if any difference between my close grip and my normal grip. My normal grip is a medium grip so not hugely surprising

Going to drop all close grip work and focus more on wide grip pauses, dumbell work and more lats. Shoulders are strong enough but will keep hammering the strict OHP because I love them

Tris can never be too strong so will continue with heavy dips and more extensions

Looking and feeling a lot trimmer.

Very short term goal is 91kg, between 93-94 ATM (I am tall with a fairly wide frame so actually carry very little muscle respective to my lifts)

Great to use the Texas power bar and the Eleiko, could have used a deadlift bar but decided against it


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[jj1981]

Well done mate

 

[Levstar]

Little bit jerky at the bottom, going to address this. Otherwise happy with form

 

[Levstar]

Need to work on taking the slack out of the bar before initiating pull- the TPB had a lot more flex in it than standard gym bars.

I try to flex my triceps before pulling but have never 'got' how to take the slack out the bar before the pull. Only find this an issue above 220kg

Also trained @physical Culture Putney- highly highly recommended if you live near London.

 

[Levstar]

Did some training of sorts on Monday but it was pure bollocks- no pump, no focus,
no aggression

Decided to give myself some rest until Saturday- will be trying something new if the plan works!

Getting comments already about body changes - mainly from women 'you're looking much more solid/toned'.

Diet has been poor protein intake wise due to being away with work training


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[Levstar]

Bench/upper

Bench Press

Bar x warmup
60 x5
80 x5
100 x3
120 x3
130 x3
137.5 x3
130 x3

steep incline BB BP

bar x warmup
60 x5
80 x3
90 x3
95 x3 (medium grip)

One arm DB clean&press

20 x5
25 x3
30 x2
35 x1
42.5 x3 right only

Extensions from floor

10 x5
20 x5
30 x5
40 x5
42.5 x5, form a bit sloppy on last rep

Machine Curls x3

Comments:

BW: 93.7k

I have repped 140kg before but that was at a much higher BW- around 10kg heavier, so bench is coming on nicely

150+ soon, and 160+ this year

Incline bench are a bitch, struggle
with these a little just can't find groove

Saw something on another board of the '100lb'
club which is a one hand overhead clean and press with 100lb dumbell. Hit 42,5x3
right hand but could only clean with left

want BW down to 91kg ish over next 3-4wk


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