Big T & MMW: To Keep Lean & Stay Mean ;)

Hell yeah man, that's impressive. You are making nice strides there, I remember when you couldn't do that, and now you are. Well done! What kinds of rep numbers do you get for pushups? I'm just curious, as I did them in my lifting routine, and pretty much went till failure...

Static Lunges
1 x 5 @ 110
1 x 5 @ 120
1 x 5 @ 130
1 x 5 @ 140
1 x 8 @ 100

Superset with

Pushups
1 x 20
1 x 16
3 x 12

Facepulls
1 x 5 @ 85
2 x 5 @ 100
2 x 5 @ 105
1 x 8 @ 90
 
Nice workout, have you ever thought about changing your workout style? Just wondering because i know you do a lot of 5x5!

BTW with the pushups your numbers are almost the same! Last time i got 25 reps on my first set! Then can't remember after that.
 
BigTomW said:
Nice workout, have you ever thought about changing your workout style? Just wondering because i know you do a lot of 5x5!

BTW with the pushups your numbers are almost the same! Last time i got 25 reps on my first set! Then can't remember after that.
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I have thought about it, but I never pull the trigger. Especially when I'm trying to shed bodyfat, it always seems and feels best to lift pretty heavy and do 5x5 or 4x6. I'm not a fan of anything much higher than 8 reps, but maybe I just haven't experimented enough?

Sweet, 25 is damn good for the first set. I didn't realize how pushups are pretty wicked and take a lot outta me. I ought to do them more often, I even feel my core being kinda sore from stabilizing.
 
Yesterday was ok.

I know i keep going on about it, but my squatting form still isn't there.

Both me and my mate want to squat below paralell but we were closely checking form and i realised i can't even get to paralell without my lower back rounding!

So we've researched and are going to do certain stretches daily in aid to help flexibility! In the mean time we will squat lightly to the deepest point we can go without lower back rounding!

The BB OH pressing has been made harder also, since now we are locking out!

Did some wide grip pullups, 5, 4, 3.
Did a set of Deadlifts and the prone bridges.

This 9 weeks of this programme is my foundation building for strength training. These 9 weeks im aiming for good form for everything, then i have a good base to get some poundage on!
 
Sundays workout:

Squats
I'm not going to put down weights till i get my form sorted. I did 5x5, low weight.

Flat Bench
5x5 (198lbs)

Buzzin with this! Bench is really increasing.

Did 3xF for inverted rows & pushups, then finished with the reverse crunches.
 
I've now decided on some short term goals: These are roughly within the next 3 months. Some i'm almost there with.

  • Be able to do 5x5 with 100kg (220lbs) on flat bench press.
  • Be able to squat below paralell without lower back rounding.
  • Be able to do 10 widegrip pullups.
  • Be able to do 5x5 with 70kg (154lbs) on OH Press

Realistically the hardest one will be squatting without the lower back rounding. It's the goal i want most, because without this happening i can't start increasing weight on them.
 
That would be kickass if you achieved all those goals! I'm sure you could do it. With the way you have been beasting out the bench, I think 220 is very realistic.

Have you played around with different leg stances? I noticed at one time that different footings would feel different when squatting. I have to have my legs a bit further out and toes pointed outwards a bit when I want to go ATG.

10 pullups!? Good luck with that one dude, I guess the best I did was 8 at one time.

You have always been pretty good at OH pressing, I bet you can achieve this one for sure. 154 pounds would crush me, haha.
 
I don't remember my last workout, ha. But over the weekend I did a lot of softball crap, playing on a team that starts next Friday, April 10th. Should be a lotta fun. Time has been limited lately since I just bought my house and have been doing lots of **** there.

Oh, and had a weird injury in my right shoulder (I'm a lefty). So that has been weird. I don't want to get too excited but I think it feels better today. Even my elbow was sore when I woke up this morning. ****ing injuries...seeems like theres always something wrong with me...
 
marko157 said:
that`s a pretty good time for a fat lad;)

i`m impressed buddy.

are you aiming to get that time down???
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Cheers manc lad ;)

Not really aiming for anything with my running, i'm basically doing it to burn calories and keep healthy!

But maybe a good idea would be to get my time down, therefore showing increase in fitness etc. You've gave me an idea there marko :D
 
Yesterday was an ok session. I just can't make my mind up what i want to do about the squatting problem. Yesterday i substituted them with 5x5 lunges but inbetween sets i did BW squats and i warmed up squatting with the bar only to try get technique.

I'm still doing the dynamic & static stretches daily in order to help the lack of hip mobility or whatever the f**king problem is!

BB Lunges
5x5 (88lbs)

BB OH Press
5x5 (126.5lbs)

Lowered the weight slightly because were now locking out which is much harder. Still was fairly easy though :D

Deadlifts
1x5 (264lbs)

Creeping up with good form. The weights no problem, but lifting it with good form and a rigid back is the hard part and the way for injury prevention.

Chinups
1x7
1x4
1x3

Still a lot better than i used to be.

Finished with Prone Bridges 3x30secs, these are a killer now that i know how to do them properly.
 
Also i might as well add, im cutting down on the carbs. I do eat a lot of carbs as well as my protein. My first step is evenings, all i have now is some meat & veg for my evening meal.

I'm excited about tomorrows session, 5x5 @ 203.5lbs on the flat bench! Will be a big achievement if i manage all 25 reps. Will Tom do it? Tune in Friday to find out! :D:D:D
 
BigTomW said:
Also i might as well add, im cutting down on the carbs. I do eat a lot of carbs as well as my protein. My first step is evenings, all i have now is some meat & veg for my evening meal.

I'm excited about tomorrows session, 5x5 @ 203.5lbs on the flat bench! Will be a big achievement if i manage all 25 reps. Will Tom do it? Tune in Friday to find out! :D:D:D
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Good luck with this Tom.

It`ll be a great acheivment for you man.

Get that pigeon chest working for you buddy:D

You going away this year??
 
marko157 said:
You going away this year??
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Cheers mate,

And well im off to Silverstone to watch F1 in mid June! 4 day camping weekend ;)

About going abroad, i don't know yet, might get a last minute deal. What about you?
 
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