Respare - Con's 2016 Challenge

Discussion in 'Con's 2016 Challenge: Sponsored by Protein Dynamix' started by respare, Feb 2, 2016.

  1. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Decided to make a log seeing as I posted in the original challenge thread.

    A bit about me
    Currently 22 and in my second year of university studying sports science with the hope of working with elite athletes.

    My physique is currently DYEL status, I'll post pics later.

    Main goal at the moment is to get in best possible condition for my first holiday in years which is a little under 19 weeks away.

    Main reason I believe my results this far have been sub par is due to my diet, this is something I really need to fix.

    ---
    Con's 2016 Challenge has kindly been sponsored by Protein Dynamix who are giving away prizes to the top 3. Please show your support by visiting their website.

    [​IMG]
    ---
     
    Last edited by a moderator: Mar 20, 2016
    #1
    Jon87, mal and Con like this.
  2. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Upper session today, worked up to a 80kg paused bench for 2 singles (about 20 seconds rest between).

    Followed by some Inc db bench, lat pull downs, tbar rows and some arm work
     
    #2
    Con likes this.
  3. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Okay, to.this week I've only trained 2 days so far, on Tuesday was the upper day (post above) and then a quick lower session on Wednesday. This only consisted of working upto a top set of squats for 3 reps @ 70kg and then 3x10 calf raises. Next week will be better. I might try and get a quick lower session tomorrow as well
     
    #3
    ukmb likes this.
  4. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Training is taking a bit of a back bench this week. I have 2 exams and need to finish off a group project.
     
    #4
  5. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    A number of years ago i injured my right shoulder, it has only been the past 6 months or so that it has started to feel normal again. I mainly attribute this to the volume of face pulls i have been doing as a rehabilitation method.

    So anyway, my shoulder has flared up these last couple of days and I believe i have pin pointed a couple of reasons why.
    1) not doing any external rotation/rear delt work
    2) constant internal rotation of my right shoulder - this is due to posture whilst studying

    To remedy this is have just bought a pair of resistance bands which i plan on using to do a lot of band pull aparts, face pulls, and other pre/rehab movements with.


    In other news, i have been fortunate enough to shadow the S&C interns at my uni. Hopefully this will build up some contacts and improve my chances of getting on the internship myself next year.
    Inspired by today's S&C session i decided to do some hang cleans for the first time in a while. worked up to a measly 50kgx3, technique needs work but it was fun nether the less
     
    #5
    Jon87, Lonerism and Con like this.
  6. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Squats and Ohp today, followed by a superset of cgbp and underhand grip rows.

    Bought some light resistance bands from myprotein (red ones), been using them for shoulder mobility and a load of band pull aparts throughout the day and during training. So far I've done about 150 reps, I'm aiming for 100 a day plus an extra 50-100 during training
     
    #6
  7. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Training has been up and down recently, been busy with uni, work and exams.

    Today's session consisted of chins, front squats, deadlift and cgbp.
     
    #7
  8. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    i'll try and update more frequently from now on.Just started running the candito intermediate strength routine.

    current 1rm's (from 2 weeks ago)

    squat - 90kg - worst lift purely because i hated squatting
    bench 95kg
    sumo deadlift - 125kg - 2nd time ive ever tried sumo and it feels a lot more comfortable then conventional
    OHP 55kg

    overall i'm pleased with my results, i was expecting my lifts to be around 85, 85, 110 (B,S,D)


    mondays 25th april workout consisted of
    squat 72.5kg - 4x6
    deadlift 100kg 2x6
    plus accessory work which for the day was just some planks and hanging leg raises



    tuesday 26th april workout consisted of
    bench 45kg x 10, 65kg x 10, 72.5kg x 8,6
    db row 28kg x 10, 30kg x 10, 32kg x 8,6
    seated db press 16kg x 12, 18kg x 12, 20kg x 10, 22kg x 8
    close grip lat pull down - dc style 59kg x 8,4,2



    current body weight = 158lbs
     
    #8
    ryhardcastle likes this.
  9. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Thursday 28th april

    just a repeat workout of tuesdays, this time focusing on better form, was short on time so only did thew bench work and lat pull downs

    bench - 47.rkg x 10. 65kg x 10, 72.5kg x 8, 6
    close grip lat pul downs - 61kg x 16 total reps
     
    #9
  10. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Saturday 30th April
    Squat 65kg 4x8
    Sumo deadlift 2x8


    Sunday 1st may
    Bench 75kg x 9
    + row, Ohp & pull up circuit

    Missed a fair bit.of volume from not being able to do my accessories but i had to go.to work early
     
    #10
    TinyTim likes this.
  11. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Monday 2nd may

    was meant to be squat session but legs were stiff so swapped it to a bench session

    bench 70kg x 10, 72.5kg x 8, 77.5kg x 7
    db row 32kg x 10, 8, 8
    seated db press 20kg x 10, 22kg x 8, 24kg x 6
    close grip lat pull down - dc style 64kg x 15 total reps
    machine preacher curls
     
    #11
    TinyTim likes this.
  12. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Tuesday 3rd may

    Squat 72.5kg x 10, 75kg x 3,3,3,3,3
    RDL 60kg x 8,8,8
    Leg extensions 2 sets to failure
     
    #12
    TinyTim likes this.
  13. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Wednesday 4th April

    Weighed in at 159.6lbs this morning.

    No weight training, just a 3km run with the girlfriend. Plan is to do a half marathon in October.
     
    #13
    TinyTim likes this.
  14. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Thursday 5th may

    Bench 70kg x 10, 72.5kg x 8, 77.5kg x8
    Deb row 34kg x 10, 8, 8
    Seated db press 22kgx 10, 24kg x 8, 26kg x 4
    Close grip lat pull down dc style 66kg x 15 total reps
    Biceps and triceps cable work 2 sets each


    Went and watch the new captain America civil war film today, probably the best marvel film so far after guardians of the Galaxy.
     
    #14
    TinyTim likes this.
  15. respare

    respare Full Member

    Messages:
    232
    Likes Received:
    149
    Friday 6th may
    fucked my lower back.

    Squats 75kg x 7, 70kg x1

    Was meant to be 5 triples at 70kg and deadlifts.

    Set up on all warm up sets felt off. Hamstrings were tight from Tuesdays session still. The 75kg didn't feel too bad but was slower than normal, dropped down to the 70kg sets and after the first rep I could tell something was up. Drove home and back pain is getting worse. Taken 2 ibrufen and some deep heat applied to the area. Hope it's nothing too serious.
     
    #15
    TinyTim likes this.