27 white lights

[Talyn]

Saturday, 20/03 - BGWLC

As I've finished my current cycle I just did a bit of whatever today, mainly though I didn't want to go too hard as Tuesday is going to be rough.

Squat
3x5 - 70kg

Good mornings
3x3 - 50kg

OH press
3 - 35kg
1 - 40kg
1 - 45kg
1 - 50kg (equal pb)
f - 52.5kg

1 arm machine rows
1x8 - 20kg
2x8 - 25kg

Glute-ham raises
3x10

[Talyn]

Tuesday, 23/03 - BGWLC

Max out day today to get some numbers for my new program.

Squat
Singles at:
90kg
100kg
110kg
120kg
125kg - PB

...so happy with the squats tonight, even if everything else was meh...

Bench
Singles at:
60kg
65kg
70kg
75kg fail
75kg made with assistance

Deadlift
Singles at:
100kg
110kg
120kg
130kg
140kg fail
140kg with assistance
140kg without assistance

...it appears the problem I have having with deadlifts is the start. After the first crap-out on 140kg I was told to really attack the bar at the start and power through it, and it worked.

Totally ruined now. Food time.

[Andrewc]

Nice squat

How do you get assistance with a deadlift?

[JP]

squat pbs are the sweeeetest pbs around

Good work!

[Talyn]

Nice squat

squat pbs are the sweeeetest pbs around

Good work!

Thanks! Felt so goooood. More to come

How do you get assistance with a deadlift?

Well, as you'd imagine it really. A guy at each end lifting the bar at the very start, till I had it about 5cm off the ground.

[Talyn]

Thursday, 25/03 - BGWLC

Really light & quick sesh, as instructed. Felt a bit sore from the other day so it will prolly do me good.

Squat
3x5 - 70kg

Good mornings
3x3 - 40kg

Glute-ham raises
3x5

DB bench
3x10 - 10kg

[Andrewc]

How do you get assistance with a deadlift?

Well, as you'd imagine it really. A guy at each end lifting the bar at the very start, till I had it about 5cm off the ground.

Actually it seemed a little too obvious to me haha.

[Talyn]

Saturday, 27/03 - BGWLC

Super quick session as there was a benching comp on and it ran late. There were some beasts on display, good motivation.

Squat
5x5 - 90kg

Bench
4x3 - 60kg
1x5 - 60kg

Registered for GBPF. Ordered a giant box of protein bars and a buzz belt.

Weighed in at 78kg this morning. Either the scales or the creatine are lying to me.

[Talyn]

Monday, 29/03 - BGWLC

Bench
3x5, 1x3 - 60kg
1 x 65kg
1 x 70kg assisted

DB incline bench
15kg: 10, 7, 5

Seated OH press
8 x 25kg
3 x 30kg
1 x 35kg

Squat
4x5 - 60kg

Apparently my squats are too deep, and because of that I have trouble bouncing back up and my chest caves. Plus it is stopping me from going as heavy as I could do. So I worked on trying to stop the drop about 10cm higher, felt wierd and high but apparently it was still well below parallel.

Light stuff again later this week, then going heavy again next week.

[Talyn]

Thursday, 01/04 - BGWLC

Decided against light stuff.

Squat
10x2 - 100kg

Glute-ham raises
3x8

[Talyn]

My secret weapon for bulking, hot off the plane

[mangomagic]

My secret weapon for bulking, hot off the plane

Nice, although I imagine that all of those raspberry ruffles and knickerbocker glory's help too I also really want to get my hands on some of that crispy seaweed we had at that chinese place, soooooooooo good.

[Talyn]

Tuesday, 06/04 - BGWLC

Box squat
10x2 - 50kg, this was meant to be 45kg + chains but someone knicked them.

Deadlift
6x1 - 100kg

Good mornings
3x5 - 50kg

Glute-ham raises
3x10

Band pullthroughs
3x8

Decline situps
3x10

[Talyn]

Thursday 08/04 - BGWLC

Bench
6x3 - 35kg + chains, varying grips

DB bench
4x5 - 20kg

Seated press
5x5 - 30kg

Machine rows
3x10 - 25kg each side

Tricep pulldowns / skull crushers / curlz

Decline situps
1x10 - bw
2x10 - bw +10kg

-----

The routine I am on at the moment goes basically speed squat / speed bench / max squat / max bench / repeat. I am going to be missing a bunch of sessions over the next few weeks so will try and follow it as best I can. Apparently I am up for 5x5 at 100kg on Saturday, which I am kinda dreading, but I have the buzz belt so results are guaranteed

[Talyn]

Saturday, 10/04 - BGWLC

Squat
5x5 - 90kg

I thought it was going to be 100 today but Martin called it at 90. Didn't mind at all.

Concentric good mornings
3x3 - 60kg

Glute-ham raises
3x8

Band pullthroughs
3x10

Situps
1x10 - bw +10kg
2x10 - bw +15kg