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Re: Work in progress

Postby Talyn » Tue Mar 13, 2012 9:19 pm

Lordmuppet wrote:you need to update your squat on the Strength table!


ohh yeah I forgot, thanks for the reminder!

-------

Tuesday, 13/3

Major DOMS from squatting on Saturday, walking is difficult.


Deadlifts
2x5 x 60kg, 5 x 80kg
5 x 100kg
5x3 x 120kg

Machine rows
3x10 x 25kg

Pulldowns, chin grip
3x15 x 30kg

Dips 2x5
Chins 2x3
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Re: Work in progress

Postby baldy » Wed Mar 14, 2012 7:22 am

Talyn wrote:
Major DOMS from squatting on Saturday, walking is difficult.

Yeah I already got DOMS from doing a few pullups, fearing the DOMS when I start squatting again. Tempted to be sensible and start with light session before I go balls to the wall.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Work in progress

Postby Talyn » Thu Mar 15, 2012 9:43 pm

baldy wrote:Yeah I already got DOMS from doing a few pullups, fearing the DOMS when I start squatting again. Tempted to be sensible and start with light session before I go balls to the wall.


Light sessions are for wimps.

----------------

Wednesday, 14/03

80 Pushups (8x10)

----------------

Thursday, 15/03

Squats
5 x 60kg, 5 x 80kg
5 x 100kg
4x3 x 110kg
5 x 110kg

squats were FAST tonight, meant to be 5x3 but did a couple more on the last set.

Strict press
2x5 x 30kg
2x5 x 35kg
2x3 x 40kg

Machine rows
3x12 x 20kg
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Re: Work in progress

Postby Talyn » Mon Mar 19, 2012 4:06 pm

So I've decided to run a squat program, expecting good results or my money back.

This is the template. Highlights will be the 5x5 x 110kg and the 3x3 x 122.5kg, which would be decent rep PB's.


Code: Select all
Russian squat routine for masters
Figures based on 130kg.

    Week      Monday      Thursday   
       1      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x3 x 105

       2      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x4 x 105

       3      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x5 x 105

       4      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x6 x 105

       5      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     5x5 x 110

       6      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105   4x4 x 117.5

       7      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105   3x3 x 122.5

       8      3 x 75       max out
              2 x 90       
           6x2 x 105   

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Re: Work in progress

Postby Talyn » Mon Mar 19, 2012 8:33 pm

Saturday, 17/3

Dips: 4x5
Chins: 10x3
Pushups: 5x10

-----------

Monday 19/3

Squat program: week 1, session 1
5 x 40kg, 5 x 60kg
3 x 75kg
2 x 90kg
6x2 x 105kg

Machine rows
2x10 x 25kg
10 x 27.5kg

DB bench
8 x 17.5kg
3x8 x 20kg

GHR
2x10
Last edited by Talyn on Mon Mar 26, 2012 9:17 am, edited 1 time in total.
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Re: Work in progress

Postby Lordmuppet » Mon Mar 19, 2012 8:59 pm

you are not starting a squat program, you are starting a Russian squat program :twisted:
JS - They think it will open the door to folk like LordMuppet campaigning for a threeway?
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Re: Work in progress

Postby Talyn » Mon Mar 19, 2012 9:11 pm

Lordmuppet wrote:you are not starting a squat program, you are starting a Russian squat program :twisted:


When I'm a broken sack of bones in about seven and a half weeks, I'll remember you said that.


;)
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Re: Work in progress

Postby baldy » Tue Mar 20, 2012 9:09 am

How did it feel?
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Work in progress

Postby Talyn » Tue Mar 20, 2012 9:37 am

baldy wrote:How did it feel?


It was fine, but it's only the first session.

I did ida's core routine this morning, felt like I was going to die.
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Re: Work in progress

Postby baldy » Tue Mar 20, 2012 6:40 pm

Talyn wrote:I did ida's core routine this morning, felt like I was going to die.

As I walked out the gym I remembered this and would have done it except I had just chugged down a protein shake. Feared core routine and 500ml of soya would not mix well.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Work in progress

Postby Talyn » Tue Mar 20, 2012 10:37 pm

baldy wrote:As I walked out the gym I remembered this and would have done it except I had just chugged down a protein shake. Feared core routine and 500ml of soya would not mix well.


I'm going to try it again tomorrow and see if it gets any easier.

-----------

Tuesday, 20/3

BW: 69kg

Chinups
50 reps total (5,4,3,2,1,2,3,4,5,4,3,2,1,2,3,6)

45 minutes stationary bike
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Re: Work in progress

Postby Talyn » Thu Mar 22, 2012 8:51 pm

Thursday, 22/3

Squat program: week 1, session 2
5 x 60kg
3 x 75kg
2 x 90kg
6x3 x 105kg

Good mornings
3x8 x 40kg

OH press
5 x 30kg
5 x 40kg
5 x 42.5kg
1 x 45kg

Pushups
6x10
Last edited by Talyn on Mon Mar 26, 2012 9:17 am, edited 1 time in total.
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Re: Work in progress

Postby Talyn » Sun Mar 25, 2012 9:43 am

Saturday, 24/3

BW: still 69kg

Chinups
73 total (12, 8, 7, 7, 8, 5, 5, 6, 5, 5, 5)

Pushups
112 total (6x12, 4x10)
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Work in progress

Postby Talyn » Mon Mar 26, 2012 6:12 pm

Monday, 26/3

Bad DOMS after all those chins on the weekend, feels good.

Squat program: week 2, session 1
5 x 60kg
3 x 75kg
2 x 90kg
6x2 x 105kg

Good mornings
3x8 x 40kg

OH press
5 x 30kg
3x5 x 35kg

DB rows
2x10 x 20kg
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Re: Work in progress

Postby baldy » Thu Mar 29, 2012 7:56 pm

Pinned?
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