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Re: Starting lifts

Postby baldy » Wed Apr 11, 2012 2:52 pm

Konstantin wrote:have been called a 'strong c**t' and 'bench press monster' already so I'm hoping there's a few prejudices to disturb. Other than a few people drinking milk during/after workout there's been little reason to bring up the topic.

Are you 'out' in your gym?

Yeah at current gym I am out, but not really a big deal cos ninearms was also there. Our coach is really old school and doesn't even know what vegan is. The rest of the guys in the gym are very cool about it, if someone comes in talking about whey protein they always shoot them down before I even need to.

Normally comes up when you bring a chocolate soya milk to training. :) Good to build up a reputation then drop the bomb just to totally confuse peoples ideas of vegans.
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Re: Starting lifts

Postby Konstantin » Sat Apr 14, 2012 6:18 pm

This is turning into a target. I burned a CD of traning music for the gym but unfortuntely Promoe and Earth Crisis wouldn't go on it.

Mon Apr 9

3x10 COC1, 10s hold each hand. Left 10 resp reverse.

Tues

Sq: 3x5x50, 3x5x72.5, 3x5x77.5
BP: 110 x 2 (pb), 5x5x90
Floor press: 30kg; 11,9
Dead: 8x110
Pull down 3x10: 65,70,65

Wed
COC1 3x10
2x10s hold (each)
left 10 rep reverse

Thurs
squat jumps - about 20.

Fri
Sq: 5x40, 3x5x72.5, 3x5x77.5
BP: 5x70, 5x5x90, 3x3x97.5
Floor press: 30kg; 3x8
Dead: 10x110
Pull down 3x10: 65,70,70

Farmers
112kg
2x37m

Sat
Pull ups 216
COC1. 3x10 and 10 reverse left hand.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Talyn » Sat Apr 14, 2012 6:23 pm

Konstantin wrote:Sat
Pull ups 216


:shock:

How many sets did that take you?

I've had a mini-goal for a while now of wanting to do 100 chinups in a single day, but 216 pullups is crazy. That's some great conditioning you've got!

Edited to add: The chinup table has you down with a best of 15 for one set. Surely you could beat that?
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Re: Starting lifts

Postby Konstantin » Sat Apr 14, 2012 7:33 pm

It took me about 90 minutes. I wanted to watch IPL (20 over cricket) but wanted to train too. So I watched the cricket and did 1 pull up each over, one for each run scored, and three for each wicket. There were a lot of 1s and 2s and the biggest set was 6. I haven't done hardly any chins ups for ages.

If you do very small sets, judging by your log you could do 100 chins in a day. If you did sets of 3s and 5s with enough recovery time you'd be suprised how many you could do. Try 2/min and see how long you can do it. Gets boring so have something else going on.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Konstantin » Sat Apr 21, 2012 9:30 pm

Mon 16

Squat
3x5x72.5kg, 3x5x77.5
Feels hard, I'm considering a) sticking with it, or b) doing some lower weight higher rep for a bit.

Floor press
2x10x30, 6x35

Bench
5x70, 5x5x92.5, 3x3x95

Lat Pulls
2x10x70, 10x65

Dead
8x115

Wed
Skullcrusher 24kg
10, 12, 11, 10, 10
I feel these in my triceps big time.

Pull ups, 10 sets, 60 total
Goblet squat, 10kg 3x15

Fri

I finally got some suitable shoes, I've been lifting in running shoes until now.
3x5x72.5kg, 3x5x77.5

Bench
5x5x92.5, 3x3x97.5

Floor press
35kg: 7,7,5

Seated rows
10x80, 10 x90, 10x95

Lat Pulls
2x10x70, 10x65

Dead
8x115
Damn my grip, kept going!

Sat
Pull ups, 150
COC1, 6x5, 1x5 reverse grip, 10 sec hold. 2 x 5 left hand
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby Konstantin » Sun Apr 29, 2012 3:53 pm

Mon 23

Squat
5x 50, 3x5x72.5kg, 3x5x80

Bench
5x5x92.5, 3x3x97.5

Lat Pulls
3x10x70

Floor press 35kg dumbells
8, 8, 7

Dead
130 (pb). 140 (pb). 8 x 130. Grip was a big problem.

Seated row
10x90, 10x95, 2x5x80 slow

tuesday
30kg farmer holds
5kg plate pinches, 2 x 60s each hand
COC1 holds 3 x 13s

Wed
Pull ups +10kg: 40
Med ball overs (still with +10kg), 3x15
COC1 3x15secs, 2 x 17 secs.

Fri

Squat
5x 50, 3x5x75kg, 3x5x82.5

Floor press 35kg dumbells
8,9,11,9: ggrrrrhhhH! and raar!

Lat pull downs 3x10x70

Bench
5x5x92.5, 3x3x100

Dead (oly bar)
2x140, 5x 130

Lazy weekend. Sorry.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: I can bench, I wanna squat too

Postby Konstantin » Sat May 05, 2012 11:01 am

Mon 30

Squat
2x5x 50, 3x5x75kg, 3x5x82.5

Bench
5x5x92.5, 3x3x100
(Ha ha! My 1RM target for end of the year was 100!)

Floor press 35kg dumbells
9,9,8, 8

Lat Pulls
3x10x70

Dead
15x105

Seated row
2x5x80
2x5x90

Wed
Skullcrusher 24kg: 16,18
30kg 3x10

Goblet Squat
2x15x10kg
15x15kg

Pull Up +15kg
20

COC1
5 each warm up
Holds
2x15secs
1x20secs each hand

Thurs
Tried for closed not parallel.
2x10s hold
5 closed each hand


Fri

Squat
5x 50, 3x5x77.5kg, 3x5x85
feeling OK on squat, tim for a 1rm pb attempt next week.

Floor press 35kg dumbells
11,10,9

Bench
5x5x97.5, 3x3x100

Lat pull downs 3x10x70

Dead
15x105
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: I can bench, I wanna squat too

Postby Konstantin » Sun May 13, 2012 9:16 am

Tues 8

Squat - PB week (was 90)
90, 100, 110. Failed at 120 and 115.

Bench
5x5x97.5, 3x3x100

Floor press 40kg dumbells
4,4

Dead
12 x 112.5

Lat Pulls
3x10x70

Seated row
2x5x90

Thurs
Pull up +10kg
51

Skullcrusher 30kg: 10,10,10,10,9


COC1
5 each warm up
Holds, 3x10secs
10 reps

Fri

Squat
5x 50, 3x5x77.5kg, 3x5x85

Floor press 40kg dumbells
6,8,6,8

Bench
5x5x97.5, 3x3x100

Lat pull downs 3x10x70

Dead
12x115

Sun

30kg skullcrushers, 5x 10
Small bits with COC1.

I've got a target in mind now, 5 x bw total.
To get this I need 130kg BP, 130 squat, 165 deadlift. This doesn't include any bw gain in the meantime.

I'm still not out at the gym. A few of us compared triceps on Friday and mine were agreed to be of a good standard. Maybe I should have come out then.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sat May 19, 2012 9:29 am

Mon 14

Squat
5x50
3x5x77.5
3x5x85

Bench
5x5x97.5, 3x3x100

Floor press 40kg dumbells
6,5,5

Low Row

2x5x85
2x5x90

Lat 3x10x70

Dead
10 x 120



Wed
Pull up +15kg
90

Thurs
COC1
5x10s holds each hand


Fri

Squat
5x 50, 3x5x80kg, 3x5x87.5

Floor press dumbells
35kg: 6
40kg: 7,8,8,9

Bench
5x5x97.5, 3x3x100

Lat pull downs 3x10x70

Dead
6x110
9x115

Sat

Skullcrushers 30kg
4x10, 1x5
COC1 holds.
tricep dips (sitting)

Sun
Pull ups +15kg
100. Form went towards the end.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Starting lifts

Postby thestoatyone » Sun May 20, 2012 6:35 pm

Konstantin wrote:It took me about 90 minutes. I wanted to watch IPL (20 over cricket) but wanted to train too. So I watched the cricket and did 1 pull up each over, one for each run scored, and three for each wicket. There were a lot of 1s and 2s and the biggest set was 6. I haven't done hardly any chins ups for ages.

If you do very small sets, judging by your log you could do 100 chins in a day. If you did sets of 3s and 5s with enough recovery time you'd be suprised how many you could do. Try 2/min and see how long you can do it. Gets boring so have something else going on.


What an ace idea!
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Re: Target 5 x bw

Postby thestoatyone » Sun May 20, 2012 6:37 pm

Blimey, strong too! Good work here Pap!
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Re: Target 5 x bw

Postby Konstantin » Tue May 22, 2012 11:25 am

Thanks Stoaty, trying to keep it interesting while chasing hard work.

Off to my friends funeral now. He used to take the speed sessions at running club, he passed away last weekend.
:(

I remember him stepping out into the road to take this picture of me that ended up front page of the club newsletter: http://www.veganfitness.net/viewtopic.php?f=8&t=16086&start=225 among so many other things.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby Konstantin » Sat Jun 02, 2012 8:21 am

Mon 21

Squat
5x50
3x5x80
3x5x85

Bench
3x3x100
5x5x97.5

Dead 8 x 127.5

Lat 3x10x70

Time to de-load

Fri

Squat
3x5x40kg, 3x5x50

Floor press dumbells
20kg: 6, 10, 10, 10

Bench
5x5x50, 5x5x60

Lat pull downs 3x10x45

Dead
15x60

Sat

Run 2.6miles. Slow.

Another pink dumbell week:

Squat
3x5x40
3x5x50

Floor Press 20kg
4 x 10

Bench Press
5x5x50
5x5x60

Lat
3x10x45

Low row
4x5x50

Deadlift
15x60kg

Friday June 1

Squat
3x5x40
3x5x50

Floor Press 20kg
4 x 10

Bench Press
5x5x50
5x5x60

Lat
3x10x45

Low row
6x5x50

Deadlift
15x60kg

Sat
3.7 mile run
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Target 5 x bw

Postby gabrielxxx » Sat Jun 02, 2012 10:23 am

Nice benching, man. Did you always have an easy time benching or did you focus on it a lot?
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Re: Target 5 x bw

Postby Lordmuppet » Sat Jun 02, 2012 10:52 am

if we could put your torso on my legs we would have a decent powerlifter :)
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