Two Hundred Pounds To Freedom

Been there done that

Wednesday 30/5/2012

Postby Jords » Wed May 30, 2012 3:06 am

- Press: 77.5/171 x 2 (PR), 60/130 x 10
- Weighted Chin: 50/110 x 3(PR), 27.5/60 x 9
- Squat: 152.5/336 x 3

http://www.youtube.com/watch?v=5RfKeHjt ... e=youtu.be

What do you do when you’ve got the flu, the chips are down and your resolve and self-belief have been tested?

First you load the bar with over your bodyweight and press a double, hitting an all time PR in the process.
Secondly you load up the belt with 110lbs and bang out a 3 weighted chins, smashing your previous best.
Thirdly, you load the bar with twice your bodyweight and squat an easy triple.

And finally, you humbly recognise the meagreness of today’s achievements, consolidate your progress and move onto bigger and better things, pillaging and plundering along the way.

Oh, and gain some fucking weight so you’re no longer 168lbs.
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Re: Two Hundred Pounds To Freedom

Postby Jords » Fri Jun 01, 2012 3:56 am

- Squat: 120/264 x 5, 130/286 x 5, 140/308 x 5
- Dip: BW x 5 x 10
- Pull Up: 50 total
- Bi/Tri: 1 x 15
- Ab Circuit

I got a programming consultation with Andy Baker from Kingwood Strength & Conditioning, so I should be starting a new set up on Monday at this stage. The plan is to train my ass off, gain 15lbs of quality mass, put 40lbs on my lifts and enter my first meet early next year in the 183lb weight class.
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Re: Two Hundred Pounds To Freedom

Postby eleukoa » Fri Jun 01, 2012 11:00 am

You are finished with 5/3/1 then?
eleukoa
 
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Monday 4/6/2012

Postby Jords » Mon Jun 04, 2012 4:47 am

- Bench: 90/198 x 5 x 5
- Squat: 120/264 x 5 x 5
- DB Row: 42/92 x 3 x 10, 37/81 x 2 x 10
- Bi/Tri: 3 x 10
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

So Andy Baker designed me a heavy-light-medium set up. The first 6 weeks are a high volume loading phase, hitting 5x5 PRs in the 6th week, followed by a week deload, then 5 weeks of triples and doubles and new maxes in the 12th week. Feeling pretty pumped about it.

Today was fairly light and easy, but it’s gonna get heavy and hard quickly. My left hip flexor is giving me a bit of grief, so let’s hope that doesn’t derail my squat progress before I even get started.

eleukoa wrote:You are finished with 5/3/1 then?


For now, yes. I ran 4 cycles and didn't really put more than a couple lbs on my lifts. I felt I was spinning my wheels pretty badly, so something needed to change.
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Wednesday 6/6/2012

Postby Jords » Wed Jun 06, 2012 1:37 am

- Squat: 96/211 x 5 x 5
- Press: 62/136 x 5 x 5
- Deadlift: 165/364 x 5
- RDL: 70/154 x 2 x 10
- Ab Circuit
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Friday 8/6/2012

Postby Jords » Fri Jun 08, 2012 12:47 am

- Squat: 108/238 x 5 x 5
- Incline: 75/165 x 5 x 5
- Weighted Chin: 31/68 x 8
- Triceps: 2 x 10
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Monday 11/6/2012

Postby Jords » Mon Jun 11, 2012 1:13 am

- Bench: 92.5/204 x 5 x 5
- Squat: 125/275 x 5 x 5
- DB Row: 42/92 x 5 x 10
- Curls and Abs
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Wednesday 13/6/2012

Postby Jords » Wed Jun 13, 2012 1:39 am

- Squat: 100/220 x 5 x 5
- Press: 64/141 x 5 x 5
- Deadlift: 170/375 x 5
- Neck & Abs
- Conditioning: KB Swing/Jump Rope for 10:00
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Friday 15/6/2012

Postby Jords » Fri Jun 15, 2012 3:05 am

- Incline: 77/170 x 5 x 5
- Squat: 112.5/248 x 5 x 5
- Weighted Chin: 43/95 x 5, 20.5/45 x 9
- Triceps, Abs & Neck
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

Monday 18/6/2012

Postby Jords » Mon Jun 18, 2012 2:16 am

- Squat: 130/286 x 5 x 5
- Bench: 95/209 x 5 x 5
- DB Row: 42/92 x 3 x 10
- Biceps, Abs & Neck

Left hip quite painful today. I really don't want to have to stop squatting.
Jords
 
Posts: 580
Joined: Sun Oct 31, 2010 4:05 pm
Location: Australia

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