The Plan

[buzz]

Instinctive training - i'm curious how far it will take you.

2.5kg further than you by the strength weekend j/k friendly superhero buddy! Who knows, think it's ok as long as I have the sense not to go over 90% of max for more than 3 weeks at a time (which I will), do some volume sessions (which I won't), and listen to my body (lalalalalalalala)....

[Kryptonite V]

Instinctive training - i'm curious how far it will take you.

2.5kg further than you by the strength weekend j/k friendly superhero buddy! Who knows, think it's ok as long as I have the sense not to go over 90% of max for more than 3 weeks at a time (which I will), do some volume sessions (which I won't), and listen to my body (lalalalalalalala)....

It seems we have more in common than our dietary choices and good looks

[buzz]

Ok, time for a plan (see, my instinct was to only train by instinct for just less than a week ) Want to see how it is knowing what the plan is going into the session, might give a bit more focus and push me a bit more to nail the goals. Not sure what day I'll do what on, but will aim to knock the stuff off week by week. Will probably train 4 days a week where time/energy allows, and throw in stuff not on the basic list like lemon, rows, abs, other random assistance etc. At first glance it will seem that volume is very low - that's because it is Of course, I will do back off sets of like 6-12 reps after this stuff, but didn't list it. Aim - get stronger.


Wk1

Squats – 3x1x145
15” deadlifts – 2x2x175
push press – 2x5x75
front squats – 3x2x95
CG bench – 2x5x92.5
Incline log – 2x5x80
Stones – 80, 100, 115

Wk2

Squats – 2x5x132.5
Deadlifts – 3x2x160
Push press – 2x2x85
Front squats – 3x2x100
CG bench – 1x107.5, 2x2x102.5
Incline log – 3x2x85
Stones – 80, 80, 100, 115

Wk3

Squats – 2x3x140
18” deadlifts – 5x1x200
push press – 3x3x82.5
front squats – 3x2x105
CG bench – 3x3x100
Incline log – 2x8x75
Stones – 80, 100, 100, 115

Wk4

Squats – 3x1x150
15”deadlifts – 5x2x170
push press – 3x1x90
front squats – 5x1x110
CG bench – 2x5x95
Incline log – 2x5x82.5
Stones – 100, 100, 100, 115

Wk5 - beach

Wk6

Squats – 2x5x135
Deadlifts – 3x1x180
Push press – 2x5x80
Front squats – 3x2x110
CG bench – 3x1x110
Incline log – 2x2x90
Stones – 100, 100, 115, 115

Wk7

Squats – 3x3x142.5
18”deadlifts – 5x2x180
push press – 2x2x90
front squats – 2x5x90
CG bench – 2x3x105
Incline log – 3x8x75
Stones – 100, 115, 115, 115

[JP]

Aim - get stronger.

this far the plan is solid.

Then got a bit too complex for me, but we have started placing bets on how many, if any, weeks you will stick to the plan

[buzz]

Aim - get stronger.

this far the plan is solid.

Then got a bit too complex for me, but we have started placing bets on how many, if any, weeks you will stick to the plan

Hmm, I was going to say a week and a half, but actually deviated a wee bit from it today - day 1

Push press
w/up w/bar
5x50
4x60
2x70
5x75 - plan was 2 sets at this weight, but was too easy really. Foolishly took Jono's advice and went;
4x80 - tough reps, but solid enough, 5 would have been nice, but first one just took a wee bit much out of the tri's to nail the 5. 4th was a grinder.
7x70 - good set, failed on 8th.

Squats
6x60
3x100
1x130 - not that easy. wasn't that hopeful of much at this point.
1x140 - tough, but as good as the 130.
1x145 - fucking nasty. slow, slow, grinding rep. felt like my face might explode. lesson - don't push the squats back up to quick, softly softly catchee monkey...
12x60

15" deads (landie tyres)
1x100
1x140
2x2x175 - comfy - used hook grip, and both doubles easy enough.

[ninearms]

So, first exercise of the first session of the first week and you've already failed to lift what you planned...Off to the glue factory I reckon.

[buzz]

So, first exercise of the first session of the first week and you've already failed to lift what you planned...Off to the glue factory I reckon.

Is that the special glue factory where they inject you with test and feed you dbol for breakfast to get you back up to full strength? Yeah, good plan!

[Kryptonite V]

Aim - get stronger.

this far the plan is solid.

Then got a bit too complex for me, but we have started placing bets on how many, if any, weeks you will stick to the plan

Hmm, I was going to say a week and a half, but actually deviated a wee bit from it today - day 1

I'm proud of the 12 reps of squats. Seriously.

[buzz]

I'm proud of the 12 reps of squats. Seriously.

Thanks man, though you know I really should have done 20 if it wasn't for the inflamation in the 'you know where' place

Tonight - hitting the unit 4 times a week these days. Hunger for pizza and returned-strength is equally strong!

CG bench
w/up w/bar
8x50
5x70
2x85
2x4x92.5 - not great, but 2nd set better than first, just out of the groove a bit still for some reason. Wasn't driving through the heels/legs on first set, and speed off the chest is pish. Still improving though, so can't complain.

DB overhead press (all each hand)
5x30
2x40
1x45 all good reps, and happy to make them all pretty strongly. Maybe more in there, but was happy to leave it at that just now. Decent considering I haven't done them for a couple of months.

Strict press
9x50
3x65

Planks
2x1min

[puppydog]

Planks
2x1min

awwww, did Spug's dig about "some people" training the abs hit home?

[buzz]

awwww, did Spug's dig about "some people" training the abs hit home?

Nah, man, my instinct is to go against everything Spug says, it's just that i've got a beach holiday coming up and want to have 'the pack' on the go to look good for the lucky ladiezz...

[ralst]

DB overhead press (all each hand)
5x30
2x40
1x45 all good reps, and happy to make them all pretty strongly. Maybe more in there, but was happy to leave it at that just now. Decent considering I haven't done them for a couple of months.

Are these strict presses, or using leg drive? Either way, nice lifting

[buzz]

Are these strict presses, or using leg drive? Either way, nice lifting

Not strict man, plenty legs! But thanks. If I didn't use legs I guess it'd be way less. I find with the DB overheads it either snaps right up, like it's nothing, or comes crashing back down

[The Duke]

I find with the DB overheads it either snaps right up, like it's nothing, or comes crashing back down

Yeah, aint that weird? Sometimes you shoulder the weight, push, and fuck all happens!!! It just sits there!!!! Try it again (sometimes with another 5kg!) and bang, up it goes no problem.

[buzz]

Yeah, aint that weird? Sometimes you shoulder the weight, push, and fuck all happens!!! It just sits there!!!! Try it again (sometimes with another 5kg!) and bang, up it goes no problem.

Aye, my theory (don't want to let this one loose, as it's about the only lift I have JP (or used to at least) on ) - mainly down to tension in the arm, and the path of the bell. Extra clothes help, as it means you can hold it in against/on top of the shoulder without pain, and can get an extra few mm's of height, which can make a difference. Have to commit to the fucker, and throw the body/head under the bell. If it goes out to the side it ends up being some sort of weird twisted arnold press or some shit = fail, if it stay's central in line with the body, and the triceps fire through = nailed.