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Dr. Cranium

Liam and Hollys training log

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Liam post before and after photos, must be pretty cool seeing the change!

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I'm about 5'9 or so.

 

I have the before pics, i will take some photos on the 12th of this month and post them up, photos from last year, feb,march and april.

 

At about the highest BF id want to be at, hopefully upping my training to 4 days per week might help.

 

Todays session:

 

Close Grip Bench:

90X5

90X5

90X5

90X5

90X5

Pause Box Squats:

120X2

132.5X2 (1.5XBW)

132.5X2

132.5X2

135.2X2

 

Clean and Jerk:

80X1

87.5X1

87.5X1

82.5X1

82.5X1

82.5X1

 

Wasnt feeling these today.

 

Deadlifts:

Warmups

140X10

160X6

170X4

180X3

200X2 (PB)

205X1 (PB)

 

That was an easy PB even after all those sets, I'm shooting for 220kg at the end of this program, going to start at 180X3X3.

 

Total now 695kg.

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My weight is 87kg, i plan no being no heavier than 90kg from here on in.

 

200 is 2.25XBW at 90kg, if i reach that before the end of the year that will be awesome, before bash is would be out of this world, but unlikely.

 

oh ok. yeah good stuff man, dont be shy post up some pictures mate. my goals are pretty much identical to yours. Look forward to hearing how you go in the coming months.

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After much consideration, im going to start doing the 3 lift cycles that markos has posted up with assistance work, doing cleans and jerks from a rack on one day aswell.

 

Day one:

Squat program.

Lunges.

Box Jumps.

SLDL.

 

Day two:

Bench Program

Speed work with bands.

Lockouts.

Dips.

 

Day three:

Deadlift program

Rack pulls

BB Rows

UDLS

Shrugs.

 

Have set the squat at 190kg, deadlift at 230kg and the bench at 130kg.

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WTF man your getting hyyuuugeee and jacked and tanned and shit.

 

Keep it up ill be hanging out for some pics. You almost weigh what i weigh

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Todays session:

BW:88.12

 

Started the squat, dead, bench cycle today.

 

Squat is set at 200, dead at 240 and bench at 130, a little ambitous, but im giving it a shot.

 

Squats:

155X5

150X5

145X5

 

Lunges:

50X5

50X5

50X5

 

SLDL

135X5

135X5

135X5

 

DB Stepups:

30X5

30X5

 

Hollys session:

 

Circuit:

10kg db, clean and press, row and single db chest press.

10 reps, 5 times through without a breal.

 

Db lunges:

25kgX5X5

 

Ab stuff

Edited by Dr. Cranium

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Did you reduce the weights on squats on each set to account for the assistance training?

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Have also started squatting out wider than shoulder width, low bar powerlifting style.

 

No blocks under my heels either.

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Todays session:

BW:89.6

 

CG Bench:

95X5 PB

90X5

87.5X5

 

Speed Bench with bands:

60kg+ Red Bands.

3,3,3,3,3

 

Lockouts:

140X3,2,2,1,1

 

Dips:

BWX10

+10kgX5

+10kgX6

 

Hollys session:

Complex: squats, stepups, situps, db snatches, burpees.

5 reps

10 reps

15 reps

20 reps

 

Walking lunges X10kgXa million.

Non-stop.

Edited by Dr. Cranium

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Have made a few changes to my diet, have ditched the baked beans and added 50-100g of almonds.

 

Am having 1/2 a chicken breast in my eggs instead :D.

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Todays workout:

BW:89.9kg

 

Deadlifts:

167.5X5

160X5

155X5

I was so fatigued from monday still, this was very hard!

 

Rack Pulls:

3 singles @ 220

 

BB Row:

70X5

70X5

70X5

 

Was going to shrug but i was absolutely shagged lol.

 

Post workout meal:

650g lamb leg, 500g rice and 2 corn cobs.

 

Hollys session:

Squats:

30X10

30X10

 

SLDL:

30X10

35X10

 

DB Row:

15X10

15X10

 

Calf raises:

20kgX10

20kgX10

 

Ab stuff.

35X10

Edited by Dr. Cranium

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I've had 5 days off training, but now ive got to train 3 days in a row again, not looking forward to it, have not eaten very well due to work and uni commitments, ive eaten 6 blueberry muffins today though :D.

 

Get to squat 150X5 tomorrow, yay, not.

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Todays session:

BW: 91.8

 

Squats:

155X3,2

 

SLDL:

145X5,5,5

 

Comments: What can i say, 150kgs felt like 300kg today,my mindset wasnt right either. I have decided to drop the final squat goal down to 180, if i can make a 10kg gain in 9 weeks, ill be stoked, my nutrition and sleep has suffered over the last week due to uni and work commitments, and wont be changing in the coming weeks. I'm going to head to a more calorie controlled diet that will have me at about 3000 calories.

Edited by Dr. Cranium

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Has this affected your weight? Dont quit on me now. :)

 

 

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Didnt thnk i had a chance the way u were going a few weeks ago.

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Yeh the fairytale run had to end sooner or later, after this week uni settles down a bit and ill go back to working 15 hours a week.

 

 

Todays session:

 

CG Bench:

97.5X5

92.5X5

87.5X5

 

Lockouts:

142.5X2,1,2

 

Dips:

+10kg

8,8

 

Week two passed for the bench :D.

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I am so freakin pissed off right now lol, i didn't go to the gym today because i spent it doing an assignment i thought was due tomorrow, i got an email from my tutor, its not due until monday. aaaaaaaaaahhhhhhhhhh

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Todays session:

Have decided to start the progressive poundage again, with lower weights this time though.

 

Squats NO NO NO style.

 

singles up to 170X1, miss

 

Deadlifts:

up to 210kg PB

 

CG Bench:

115kgX1 PB

 

stoked to finally hit 115. going to start the squat and deadlift programs again, going up in 10kg increments, 175kg for squat and 222.5 for deadlift.

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Come on Liam. Find the time and find the calories!

 

Nice work on the PB's

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Thanks nick, starting next week it will be all good, this week has been retarted.

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Breathing Squats 1 x 20

Bench press 2 x 8

Stiff leg deadlift 2 x 8

Chins 2 max or lat pulldowns until you can chin

Military press 2 x 8

BB curl 2 x 8

Dips 2 x 8

 

Starting this today.

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Todays session:

 

Bench:

90X8

90X5

 

ATG breathing squats:

120X7 Felt something funny in my knee. bitched out basically.

 

Chins:

6,5

 

SMP:

40X8

40X8

Was ment to do 3 sets, oh well.

 

SLDL

100X8

100X8

 

Dips:

BWX8,10

 

BB Curl:

20X8

20X8

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Second session on the skinny guy routine.

 

ATG breathing squats:

120X19 (getting there)

 

Bench:

90X8

90X8

 

booyah, get too move up next week.

 

SLDL:

102.5X8

102.5X8

 

Chins:

6,5

 

Dips:

+15kg 6,6

 

Curls:

22.5X8

22.5X8

 

SMP:

42.5X8

42.5X8

 

enjoying this routine, ill be stoked too hit 120X20 atg, am going to stay with this for a while once i get through this next month or so.

Edited by Dr. Cranium

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Long time between innings.

 

BW:83.1

 

Squats:

120X2,3,3,3

130X3,3,2

 

Clean and Jerk:

60X2,2,2

70X2,2

 

CG Bench:

90X4,4,4

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Todays session:

New goals starting from today, will explain in a post later.

 

 

Power Snatches:

50X 2,2,2,2,2

 

Clean and Jerk:

80X1,1,1

85X1,1,1

 

Overhead Squats:

60X3,3

 

Back Squats:

up to 130 for five singles.

 

Slowly getting back into it, getting my appetite back finally.

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Looks great, any reason your doing a lower rep program ? (apart from the o/h squat)

 

 

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I like olympic lifting, thats pretty much it, i simply wont recover from doing high rep workouts with the amount of cardio im about to start doing.

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