In season size program

[prop]

Hi, I’m not a trainer just figured id post my weeks training on Ash’s inseason size program.

Monday AM Chest Back
Notes: Trained at Home, Grip and biceps still a bit tired from saturdays game.

Bench Press 112.5kg x 5,3 110kg x 5,5,5
supersetted with
Weighted Chins 125 kg x 5,2 124x 3 123×2 121 x 4 ( Would have dropped more weight off but i was confusing my pound weights with my kilo weights)

Incline Bench Press 92.5 kg x 4,3 (changed to incline db because i wasnt happy with the stabibility of my bench press on incline setting) 31.6kg x 12,10,6

didnt superset because of a lack of plates to share

BB Row 120 x 0 strange this was rather conservative i thought, suppose just tired, 100x 4,4 110 x 4,4 105 x4,4

BTW do not have a bacon and egg breakfast before trying this, lol

[prop]

Hammer Low row 110kg 4×6
s/s
DB Flat Bench 37.5kg x 6,6,4 35×6

Incline Db Press 25kgx 12 22.5 2×12
s/s
hammer high row 100kg 3×12

pushups 12,10,9
s/s
inverted row 8,7,5

good session, gonna be sore tomorrow

[prop]

Hey, please reply if you see anything wrong like a low weight on one exercise compaired with another

[prop]

Notes: Not that sore, dunno if its the BCAAs I started using or what
Deadlifts were crap, was expecting to do 200×4, i guess i havent done them for a while but i ended up using a weight i can RDL for the same reps !? Anybody have any ideas why? mabey just one of those days…

Deadlifts upto 120×6, 150×5, 180×1 (really struggled), 160×4 (easy),4

low box squats 145 5×5 ( interesting how much difference a few inches in height makes, my best of a 35cm box is 205kg)

Goodmorning 95 4×6 (fairly comfortable)

split squat back foot elevated ( whats a power sprinter?) 25kg dbs 3×8

pulldown abs 40kg 3×12
s/s
cabel side bends 40kg 3×12

Very disappointed with the deadlifts, have to get these back up

[ashley]

Power sprinter is like a forge power runner go to http://www.powerrunner.com for a look, my take on the depth factor on squats is that 2.5 cms equals about 10kg approximately, as to your DeadLifts it may well be a groove factor getting back into a good solid starting position, there is an interesting article on T-Nation this morning about stance width are you too wide or too narrow, well worth a read, why don’t you try a sumo stance and compare your strength results with your normal stance and then go narrow and see which gives you the best result for your body size, cheer, ash

[ashley]

@prop 1385 wrote:

Hey, please reply if you see anything wrong like a low weight on one exercise compaired with another

I would say Prop that your pressing numbers a re way down in comparison
to your pulling numbers, I would expect more like 50kg for 6 on DB Flat
Bench and 35 kg on the inclines, ash

[prop]

@ashley 1391 wrote:

I would say Prop that your pressing numbers a re way down in comparison
to your pulling numbers, I would expect more like 50kg for 6 on DB Flat
Bench and 35 kg on the inclines, ash

Yeah, i’ve always bin a bit weaker an bench than other exercises, guess ill have to get to work on it!

[prop]

Military Press( the bradford seemed the hurt my shoulder a bit, should be fine for next week tho) 75kg x 4,3,3 70 x4,4,2

Seated DB Press 25kg x6,6,5,4

3 way shoulder raise 20kg front, 15 side and back 3×8

See saw press s/s db upright row 15kg 2×12

Good session first couple sets on db press felt really easy

[prop]

Close grip bench press 90kg 4×6
s/s
BB Curl 42.5 kg 4×6

DB Extension 17kg x 10,9,8
s/s
Db curls 17kg x 12,10,10

Felt good, felt the curls in my forearms more than anything, felt i can go a fair bit heavier on the cg bench press. With the dbs i was stronger than i thought, rather than go heavier, i decided to just go for reps because I was training at home and it takes an age to change the weights

[prop]

Power clean 3×5 at 60% 72.5 kg x5,5,5
Low box squat 112.5 x5,5 100x 5
Bench press 3×5 @ 60% 82.5 x5,5,5
Seated db ext rotation 13kg 2×12
s/s
scap push up 2×20

Misjudged the height of the box squatactual height was 33cm so with a 1rm of 45 cm of 210 1rm of 33cm is about 162 meaning 60% is 97.5kg

Whilst warming up i messed about with stance for deadlift, definatly felt strongest with hip width stance and shoulder width grip, used this stance with power cleans, but with hands a bit wider, felt great

Added a bit of shoulder work because i felt like ive neglected it for a while

otherwise good,

Feeling pretty good, have a game on saturday, so it should be interesting to see if im fully recovered for it

Cheers

[prop]

Hi ash, quick few questions, would doing some tabata intervals on a rower at the end of sessions or would this be overkill, if not what days would this be suited to?

Am i right in keeping rest periods to 60 sec?

How do the weights on arms and shoulder day look?

Thanks heaps

[ashley]

All look very solid Prop I am sure you will reap the rewards from this sort of training over time, so stay with it, no worries with the Tabata intervals straight after a weights session, better then than coming back, time frame is great so keep it going, ash

[prop]

Played well on saturday, fully recovered and felt fresh

[prop]

Bench 115kg 5×5
s/s
Chins 125.5kg x 5,4 123×4, 121×4,4

Bent over row 110kg 6×4

Had a bit longer breaks about 75 sec on the rows cause i felt a bit dizzy, i’m a bit sick

Bench was easy first few sets, grip let chins down
Ash, Is it okay to do the Incline bb bench in the pm because i can only train at home in the am due to uni/work and i do not trust my incline setting with any sort of weight, if not what exercise could i do instead?

cheers

[ashley]

Sure thing prop no worries at all with adjusting th eprogram to suit
your individual needs, ash

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