500+ pull, 05:xx mile

Cheers man. I have played around with Smolov jnr before-- it worked really well for my zercher squat. Thanks for reminding me, maybe I should take a run at it with my bench press. What are your goals bro?



Nice man. I was bulking up to about 190lbs, then kinda lost motivation & fell back to 180lbs which is probably my natural weight. I reckon if I focus more on middle distance running I can reach my goals, but it's tricky since I enjoy strength training a lot more.

I do lurk WSB, I'm long FNMA (+ preferreds) & I'm shorting SNAP. How are your bets going m8?
bankrupted myself shorting TSLA
 
bankrupted myself shorting TSLA

Hahahahaha, jesus. You def belong on WSB. Don't worry man, when Trump/Mnuchin fail to stop the NWS again this quarter I'll be right there with you. I'm in FNMA @ 03.80, FREJP @ 13.00, & they're going down ...
 
Cheers man. I have played around with Smolov jnr before-- it worked really well for my zercher squat. Thanks for reminding me, maybe I should take a run at it with my bench press. What are your goals bro?

Right now I'm trying to get back to my numbers that I had when I was a fat 225lbs/100kilo sob.
405 on dead and squat and 315 on the bench. All for reps, didn't max out.
Then life happend..
Now I'm weighing 77kilo and like to keep my weight there.

Conditioning wise ; 5K under 20mins.
1mile under 5min
Having a really hard time putting together a program tho..

What helped my bench alot was repping 225 for 15. Once I got that I added 5lbs.

You inspired me to open a log myself and stop being lazy haha.
All the best bro,
 
Right now I'm trying to get back to my numbers that I had when I was a fat 225lbs/100kilo sob.
405 on dead and squat and 315 on the bench. All for reps, didn't max out.
Then life happend..
Now I'm weighing 77kilo and like to keep my weight there.

Conditioning wise ; 5K under 20mins.
1mile under 5min
Having a really hard time putting together a program tho..

What helped my bench alot was repping 225 for 15. Once I got that I added 5lbs.

You inspired me to open a log myself and stop being lazy haha.
All the best bro,

Cheers man. I like your goals, I ran a 5km recently & could only manage ~23 mins. I'd like that to be closer to 20ish as well. Strong bench btw.

Lazy recently, but I did a bit over the past few days.

[1/7/17]

Deadlift [Conventional]
60x5
80x3, 100x3, 120x3, 140x3, 160x3
170x5
140x3x2 [Sumo] - Took an ever so slightly wider stance & grip. These flew up like nothing was on the bar, felt really good.

BTN Press
Barxvarious
30x5
40x5x4

[2/7/17]

Jog 40 mins
 
I've lost a bunch of weight + strength over the past 6 weeks or so. This session felt awful but I'm really glad I got it done. Going to start logging again- training goes out the window when I don't.

[8/9/17]

Bench Press
Barx8
50x8
60x5
80x3
90x2x7

Pull-Ups
x8x3

Pulldowns
43x8x3
 
[9/9/17]

Deadlift (Sumo)
60x5, 100x5, 120x5
140x3
160x3
140x3x2

Seated BTN Press
40x8x3

Upright Cable Rows
64x10x3

Hammer Curls
15sx10x3

CG Bench Press
40x10x3
 
[11/9/17]

Bench Press
40x10
60x5, 70x5
80x5x5

Zercher Lift [Conventional Stance]
70x5
90x3
100x3x3

Wow, these were a lot harder in the conventional stance with my arms outside my legs. It felt like I was learning the movement all over again.

Hip Thrust
100x10x3
 
[13/9/17]

LISS 30 mins

[15/9/17]

DB Incline Press
30sx10x3

Seated BTN Press
40x8x3

Pallof Press
40x10x3

Leg Raises
x12x3

[16/9/17]

Plyo
Various- tuck jumps, vertical jumps, single leg broad jump, knee to feet jump
30m sprintx8

[18/9/17]

Bench
50x5, 60x5
70x3, 80x3
92.5x2x7

Pull-ups
x8x3

Pulldowns
47x10x3

Seated Row
47x10x3
 
Last edited:
[19/9/17]

Deadlift (Sumo)
60x10
80x6, 100x6
120x3, 140x3, 160x3
170x3
140x3

Seated BTN Press
Barx8
30x5
40x3, 50x3
55x2
60x1
Barx8

Hammers
16sx9x3

Upright Cable Rows
28x10x3
 
[20/9/17]

LISS 35 mins

[21/9/17]

Box Squat
60x8
80x5, 100x5
120x3
130x3
100x8

Bench Press

Barx8
50x5, 60x5, 72.5x5
82.5x5x5

Zercher Squat (Sumo)
60x5, 100x5
120x3
140x3x2

Hip Thrust
140x8x3
 
[24/9/17]

Plyo

Various- tuck jumps, vertical jumps, single leg broad jump, knee to feet jump
30m sprintx5

[25/9/17]

Seated BTN Press
30x8, 30x5
40x8x3

Lateral Raises
7sx10x3

CG Bench Press
40x8
50x8
60x8

Zercher Lift (Sumo stance)
60x5
100x3, 120x3, 140x3
160x2
 
[26/9/17]

Bench Press
Barx8, 50x8
60x3, 70x3, 80x3
90x2
95x2x6

Pull-Ups
x8, x9, x8

Pulldowns

47x10x3

Low Row
57x10x3
 
[27/9/17]

LISS 30 mins

[28/9/17]

Deadlift (Sumo)
60x6, 80x6, 100x6
120x3, 140x3, 160x3
175x3 pretty easy, starting to feel strong again- at least compared to a month ago.

Seated BTN Press
Barx5, 30x5
40x3, 50x3
60x1
62.5x1
Barx10

Seated DB Shoulder Press
15sx5, 20sx5
27.5sx5x2

Upright Cable Row
64x10x3

Hammer Curls
15sx10x3
 
I've been slack with logging but still training pretty consistently. Pulled 200kg conventionally the other day, so nearly back to full strength.

[7/10/17]

Bench Press
Barx10
40x10x3
50x3, 60x3, 70x3, 80x3
90x2
97.5x2x5
60x10

Pull-Ups
BWx10x3

Pulldowns
57x10x3

Low Rows
57x10x3

[8/10/17]

LISS 30 mins
 
[9/10/17]

Seated BTN Press
Barx8x3
30x5x2
40x3, 50x3
60x1
65xF

Back Box Squat

60x8x3
100x5
120x3, 130x3, 140x3
150x3

Hammers
10sx10x2
15sx10x2

Cable Upright Rows
Variousx10x4
 
[10/10/17]

Bench Press
Barx8
40x8x3
50x3, 60x3, 70x3
82.5x5x5

Deadlift [Sumo]
60x8x4
100x3, 120x3, 140x3, 160x3
180x3
 
[12/10/17]

Incline DB Press
12.5sx10x2
20sx10
32.5sx8x4

Seated BTN Press
Barx8x2
30x8
40x8x4

Leg Raises
x15x3

CG Bench
40x8
50x8
60x8
 
[14/10/17]

Plyo various jumps
LISS 30 mins

[15/10/17]

Bench Press
12.5sx8x2 (db warm up)
50x3, 60x3, 70x3, 80x3
90x2
100x2x7

Pulldowns
51x10x5

Low Rows
51x10x3

Pullups
x5x3
 
[16/10/17]

Deadlift (conventional)
60x6x3
100x3x2
120x3, 140x3
160x2
170x2x5

Seated BTN Press
20x10x3
40x5x3

Cable Upright Row
25x10x3
 
[17/10/17]

Bench Press (speed)
14sx8x2 (db warm-up)
50x10x8

Box Squat (speed)
60x8x2
100x8x3

Zercher Squat (from floor, speed)
100x8x3

Squats were a little heavy to really just bang out, dropping to 90kg next time.
 
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