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### Stoaty Stylee - Project Speedos

Posted:

**Mon Jun 08, 2009 11:20 pm**
by **thestoatyone**

Aims: When I've got my shit together, I'm getting back into the powerlifting thing (I <3 deadlifts!). For the minute though, all I've got access to is some kettlebells, so I'm working on more reps of more challenging exercises to keep my strength ticking over...

Been rocking something like this for about a week now, it looks a bit like this:-

Monday 8th June

Swings 5x16kg (each side), 5x24 (each side), 5x32kg (each side)

Turkish Get-Ups - 24kg

4, 4, 5 (each side)

Bent Press - 32kg

3, 3, 3 (each side)

Clean and Jerk pyramid

11 x a pair of 16kg

8 x 24kg (each side)

5 x 32kg (each side)

8 x 24kg (each side)

11 x a pair of 16kg

Bent Over Rows

3 x 11 x pair of 16kg

some crunches

Posted:

**Tue Jun 09, 2009 2:15 pm**
by **thestoatyone**

Tuesday 9th June

Jog down t'park

tabbata sprint intervals

limp home

Posted:

**Wed Jun 10, 2009 8:22 pm**
by **thestoatyone**

Swings 5x16kg (each side), 5x24 (each side), 5x32kg (each side)

Turkish Get-Ups - 24kg

4, 5, 5 (each side)

Bent Press - 32kg

3, 3, 4 (each side)

Clean and Jerk pyramid

12 x a pair of 16kg

8 x 24kg (each side)

5 x 32kg (each side)

8 x 24kg (each side)

12 x a pair of 16kg

Bent Over Rows

3 x 12 x pair of 16kg

Seemed pretty tough...

Posted:

**Fri Jun 12, 2009 8:47 pm**
by **thestoatyone**

Swings 5x16kg (each side), 5x24 (each side), 5x32kg (each side)

Turkish Get-Ups - 24kg

5 (each side)

then feeling a bit brave I had a go with the 32kg 'bell;

2 x 2 (each side)

felt pretty strong on the first rep, bit wobbly on the way down on the second for both sets. Work to do, but stoked at getting it up there at all!

Bent Press - 32kg

3, 4, 4 (each side)

Bit grindy on the left for some reason. Meh.

Clean and Jerk pyramid

13 x a pair of 16kg

8 x 24kg (each side)

5 x 32kg (each side)

8 x 24kg (each side)

13 x a pair of 16kg

Bent Over Rows

3 x 13 x pair of 16kg

and some crunches.

Posted:

**Mon Jun 15, 2009 9:39 pm**
by **thestoatyone**

Swings 5x16kg (each side), 5x24 (each side), 5x32kg (each side)

Turkish Get-Ups - 32kg

3 x 2 (each side)

form seems smooth enough...

Bent Press - 32kg

4, 4, 4 (each side)

Still a bit grindy on the left for the first set then seemed to get better as I found the groove. Noice.

Clean and Jerk pyramid

14 x a pair of 16kg

8 x 24kg (each side)

5 x 32kg (each side)

8 x 24kg (each side)

14 x a pair of 16kg

Bent Over Rows

3 x 14 x pair of 16kg

Posted:

**Tue Jun 16, 2009 2:08 pm**
by **thestoatyone**

Tuesday 16th June

Jog down t'park

tabbata sprint intervals

hobble home

Posted:

**Wed Jun 17, 2009 7:57 pm**
by **thestoatyone**

Woo yeah! Finally got my squat rack back, the return to lifting properly can resume!

So straight back into it, I'm going to start with a stronglifts 5x5 type programme. With deference to the programmes' insistence on progressive increases, I'm starting at about 50% of my 1rm, in deference to the fact that I'm an impatient bugger, I'm increasing the weight by 2.5kg per set rather than per workout, starting the next workout 2.5kgs lighter than the last set of the workout before.

Goals in the long term are 120kg squat, 120kg bench and 160kg dead. In the short term 5x5 squat at 100kg, 5x5 floor press at 95kg and 5x5 dead at 120-130kg

should be do-able,

*hides crackpipe*

So here goes.

Squat
5x bar

5x 55kg

5x 57.5kg

5x 60kg

5x 62.5kg

5x 65kg

all nice and civilized, easy going so far...

Floor press (no bench yet)

5x 55kg

5x 57.5kg

5x 60kg

5x 62.5kg

5x 65kg

steady away...

underhand grip bent over row
5x 45kg

5x 47.5kg

5x 50kg

5x 52.5kg

5x 55kg

no problems so far...

press ups
recommendation is to failure, I stopped a little short to save myself for the floor press.

40

35

35

beautiful

Posted:

**Fri Jun 19, 2009 4:11 pm**
by **thestoatyone**

The fun continues...

Squat
5xbar

5x 62.5kg

5x 65kg

5x 67.5kg

5x 70kg

5x 72.5kg

All nice and deep, and not too grindy.

Deadlift
5x 70kg

5x 72.5kg

5x 75kg

5x 77.5kg

5x 80kg

I know the stronglifts program calls for one set, but I was enjoying myself...

Shoulder Press
5x bar

5x 35kg

5x 37.5kg

5x 40kg

5x 42.5kg

5x 45kg

Haven't done these for ages, always thought Bench + Bent over rows would do for shoulder development, so I was pleasantly surprised to scuttle quickly up to a weight I seem to remember struggling with a little before ditching the exercise completely. Still think I'm going to stall on this fairly soonish.

Scrunchy Chin-ups
8

8

7

I can't put me chin-up bar anywhere in the house (the in-laws are a bit precious about their door-frames) So i'm doing chins on the bar in the squat-rack. This necessitates curling my body up into a ball, surprisingly difficult to do! One of these days I'm going to move on to L-chins...

some crunches

Going good so far...

Posted:

**Mon Jun 22, 2009 5:19 pm**
by **thestoatyone**

Squat

5xbar

5x 70kg

5x 72.5kg

5x 75kg

5x 77.5kg

5x 80kg

Floor Press

5x 62.5kg

5x 65kg

5x 67.5kg

5x 70kg

5x 72.5kg

Underhand Grip Bent-Over Row

5x 52.5kg

5x 55kg

5x 57.5kg

5x 60kg

5x 62.5kg

Press Ups

36

36

36

Posted:

**Wed Jun 24, 2009 11:22 pm**
by **thestoatyone**

Squat

5x 77.5kg

5x 80kg

5x 82.5kg

5x 85kg

5x 87.5kg

Deadlift

5x 77.5kg

5x 80kg

5x 82.5kg

5x 85kg

5x 87.5kg

might actually drop this down to the one set once I've nailed 5x5 @ 100kg, back starting to grumble a little at this volume with the squats as well...

Shoulder Press

5x 42.5kg

5x 45kg

5x 47.5kg

5x 50kg

5x 52.5kg

Pretty damn grindy at the last set, stalling imminent I feel....

Scrunchy Chin-ups

8

8

8 (Just)

some bridges [/u][/b]

Posted:

**Thu Jun 25, 2009 12:57 am**
by **tal**

Hey nice log. And nice lifting too, look forward to seeing your progress.

I reckon your goals are achievable - what kind of timeframe are you hoping for to reach them?

Posted:

**Thu Jun 25, 2009 10:51 am**
by **thestoatyone**

Cheers dude. Think the interim goals should fall by the end of the year, and the long term goals by this time next year.

Hoping to get a bench when I can get a job, anyone know what the carry over to bench press is from floor press? Like, should I drop the weight by 10% when I get onto the bench?

Posted:

**Fri Jun 26, 2009 2:36 pm**
by **thestoatyone**

Squat

5x 85kg

5x 87.5kg

5x 90kg

5x 92.5kg

5x 95kg

and this is the point at which I'm going back onto the program. 5x5 @ 95kg for Monday, and progress at 2.5kg a sesh from there.

Floor Press

5x 70kg

5x 72.5kg

5x 75kg

5x 77.5kg

5x 80kg

Underhand Grip Bent-Over Row

5x 60kg

5x 62.5kg

5x 65kg

5x 67.5kg

5x 70kg

Press Ups

37

37

37[/u]

Posted:

**Fri Jun 26, 2009 2:42 pm**
by **Arbela**

[quote="thestoatyone"]Tuesday 9th June

Jog down t'park

tabbata sprint intervals

limp home

This killed me.

Posted:

**Fri Jun 26, 2009 2:47 pm**
by **SpugFab**

[quote="thestoatyone"]Hoping to get a bench when I can get a job, anyone know what the carry over to bench press is from floor press? Like, should I drop the weight by 10% when I get onto the bench?

Hard to say, depends how you've been doing floor press and where you are strong.

I suspect I can go a little heavier on bench than on floor press.

What's your max bench?