robc1985
Competitor
Wish I only needed 7 hours. Less than 9 and im goosed
-
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Power, strength and going from chub to stud
- Thread starter Levstar
- Start date
Levstar
Top Contributor
Heavy OHP/arms
Strict BB military press (no leg drive)
Bar x warmup
40 x5
60 x3
70 x3
80 x3
90 x3
95 x2, 95x3 next for PB
Standing DB OHP (neutral grip)
15s x5
20s x5
25s x5
30s x5
35s x5
EZ tricep extension (not inc bar weight)
10 x6
20 x6
30 x6
40 x5
35 x7
30 x10
Pressdown
4/5 sets up to 85kg x6
EZ Preacher (not inc bar weight)
10 x6
20 x6
30 x6
35 x6
Comment
OHP feeling strong. 100x2 is all time rep PB but was at 100kg+ bw. Will get that soon @6-7kg lighter
Arms were just... arms. Need to work on curling strength, want to be up to 45+ on the EZ preachers
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Strict BB military press (no leg drive)
Bar x warmup
40 x5
60 x3
70 x3
80 x3
90 x3
95 x2, 95x3 next for PB
Standing DB OHP (neutral grip)
15s x5
20s x5
25s x5
30s x5
35s x5
EZ tricep extension (not inc bar weight)
10 x6
20 x6
30 x6
40 x5
35 x7
30 x10
Pressdown
4/5 sets up to 85kg x6
EZ Preacher (not inc bar weight)
10 x6
20 x6
30 x6
35 x6
Comment
OHP feeling strong. 100x2 is all time rep PB but was at 100kg+ bw. Will get that soon @6-7kg lighter
Arms were just... arms. Need to work on curling strength, want to be up to 45+ on the EZ preachers
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Nearly forgot about that one, usually accompanied by incessant pacing for me. Hope things continue to go well for you!
Levstar
Top Contributor
SQ/BP
Oly SQ (high bar/no belt/ATG)
bar x warmup
60 x3
80 x2
100 x2
120 x1
135 x1
150 x1
160 x1, more there just working technique
Bench Press
Bar x warmup
60 x3
80 x2
100 x1
120 x1
130 x1
140 x1
150 x1, PB and milestone reached
Bent Row
60 x5
80 x5
100 x5
110 x5
115 x5
Toe Press
80 x8
120 x8
140 x8
160 x8
BW: 93.0kg
Comment;
Very pleased with bench. When I was doing PL competitively my best was 120ish @90kg... So it's come along nicely
150 is a big milestone for me, especially as I'm the lightest I've been since 2007
Not sure on what direction to take now.
Do I cut down to a nice lean base then grow?
Do I aim to get substantially stronger and lean grow to 100kg (over next 6-7 months)
Unsure but pleased with how recent training is going
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Oly SQ (high bar/no belt/ATG)
bar x warmup
60 x3
80 x2
100 x2
120 x1
135 x1
150 x1
160 x1, more there just working technique
Bench Press
Bar x warmup
60 x3
80 x2
100 x1
120 x1
130 x1
140 x1
150 x1, PB and milestone reached
Bent Row
60 x5
80 x5
100 x5
110 x5
115 x5
Toe Press
80 x8
120 x8
140 x8
160 x8
BW: 93.0kg
Comment;
Very pleased with bench. When I was doing PL competitively my best was 120ish @90kg... So it's come along nicely
150 is a big milestone for me, especially as I'm the lightest I've been since 2007
Not sure on what direction to take now.
Do I cut down to a nice lean base then grow?
Do I aim to get substantially stronger and lean grow to 100kg (over next 6-7 months)
Unsure but pleased with how recent training is going
Posted using TMuscle App
Levstar
Top Contributor
One more session this week, no deads as the 250 took it's toll and need a break from them
Going to go for a strict OHP PB this week, 102.5 at least
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Going to go for a strict OHP PB this week, 102.5 at least
Posted using TMuscle App
Levstar
Top Contributor
OHP/DL vary
OHP
Bar x warmup
40 x3
60 x2
75 x1
85 x1
95 x1
102.5 miss (think I peaked last Sun!)
92.5 x1
Trap Bar DL (no belt)
60 x3
100 x3
140 x3
160 x3
180 x3
200 x3, comfortable enough
Chins
BW x5
+10 x3
+15 x3
+20 x3
+25 x3
Curls (m/c)
4/5 sets up to 40x6
BW: 92.8kg
Comment:
An ok session. Thought the 102.5 would go but mind not committed today
Chins saved the day, wasn't long ago I was struggling with body weight so +25 for reps is good progress
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OHP
Bar x warmup
40 x3
60 x2
75 x1
85 x1
95 x1
102.5 miss (think I peaked last Sun!)
92.5 x1
Trap Bar DL (no belt)
60 x3
100 x3
140 x3
160 x3
180 x3
200 x3, comfortable enough
Chins
BW x5
+10 x3
+15 x3
+20 x3
+25 x3
Curls (m/c)
4/5 sets up to 40x6
BW: 92.8kg
Comment:
An ok session. Thought the 102.5 would go but mind not committed today
Chins saved the day, wasn't long ago I was struggling with body weight so +25 for reps is good progress
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Levstar
Top Contributor
Few pics from today
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Posted using TMuscle App
Levstar
Top Contributor
Posted using TMuscle App
Levstar
Top Contributor
Posted using TMuscle App
Levstar
Top Contributor
Review of transformation so far...
Start weight: 95kg, current; 93kg
Deadlift: 220x3 - 250x1
BP: 132.5x3 - 150x1
OHP: 95x1 - 100x1
Start/Current
Start weight: 95kg, current; 93kg
Deadlift: 220x3 - 250x1
BP: 132.5x3 - 150x1
OHP: 95x1 - 100x1
Start/Current
Last edited:
Levstar
Top Contributor
Training has been going well, strength peaked a week or so back with the 250 DL and 150 BP.
Squatted a deep 170x3 recently which is only 10k off all time PB.
Going to start training with higher volume hoping to add 2kg's or so of lean muscle before the end of the transformation period is up.
Will probably end up at 95kg (same as when transformation started lol)
Waist is down 1.5" from start though and strength up a fair bit too.
Squatted a deep 170x3 recently which is only 10k off all time PB.
Going to start training with higher volume hoping to add 2kg's or so of lean muscle before the end of the transformation period is up.
Will probably end up at 95kg (same as when transformation started lol)
Waist is down 1.5" from start though and strength up a fair bit too.
Levstar
Top Contributor
Today was feeling generally lethargic and run down, did a bit of a deload... Diet has been so so, feeling hungry all the time.
DL,
70 x3
110 x3
140 x2
170 x1
190 x1
210 x1
230 x1 (92%) bar very slippery. Easy rep
Pendlay Rows
70 x5
90 x5
90 x5
90 x5, same grip width as bench
Decline abs
BW x15
+10 x10
+15 x10
+20 x10
Standing abs
40 x10
60 x10
70 x10
Comment
Just feeling quite burnt out at the mo.
Not bad for a deload session... Bar had next to no knurling and hard to hold onto. No psyching up for the 230- was comfortable
BW: 92.2k
BF: 17/18%
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DL,
70 x3
110 x3
140 x2
170 x1
190 x1
210 x1
230 x1 (92%) bar very slippery. Easy rep
Pendlay Rows
70 x5
90 x5
90 x5
90 x5, same grip width as bench
Decline abs
BW x15
+10 x10
+15 x10
+20 x10
Standing abs
40 x10
60 x10
70 x10
Comment
Just feeling quite burnt out at the mo.
Not bad for a deload session... Bar had next to no knurling and hard to hold onto. No psyching up for the 230- was comfortable
BW: 92.2k
BF: 17/18%
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Levstar
Top Contributor
Looking at myself probably have another 10kg or so to drop, would be around 82.5k or 83k then.
When I started training I was maybe 75k so this is slightly depressing lol...
Medium term 91k/200lb in good nick, strong and fit would suit my goals nicely.
When I started training I was maybe 75k so this is slightly depressing lol...
Medium term 91k/200lb in good nick, strong and fit would suit my goals nicely.
robc1985
Competitor
Wish I could do 230 on a good day haha. good work
Levstar
Top Contributor
haha @robc1985, you'll be overtaking me soon the way you're going!!
Woke up with some of the tastiest DOMS in rhomboid/trap region I've felt for ages. Must be the Pendlay rows, did them a lot stricter and had less rest between sets.
Feeling really tired and run down recently and today- I think this comes down to a few things
Trained heavy four days in a row
Busy at work (I have a physical job)
Sleep not amazing
Haven't been eating enough
Taking today off, back to it Tues night all being well.
Posted using TMuscle App
Woke up with some of the tastiest DOMS in rhomboid/trap region I've felt for ages. Must be the Pendlay rows, did them a lot stricter and had less rest between sets.
Feeling really tired and run down recently and today- I think this comes down to a few things
Trained heavy four days in a row
Busy at work (I have a physical job)
Sleep not amazing
Haven't been eating enough
Taking today off, back to it Tues night all being well.
Posted using TMuscle App