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  • #23473
    prop
    Guest

    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

    #25029
    prop
    Guest

    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

    #25030
    prop
    Guest

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

    #25031
    prop
    Guest

    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

    #25023
    ashley
    Guest

    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

    #25024
    ashley
    Guest

    @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

    #25032
    prop
    Guest

    @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!

    #25033
    prop
    Guest

    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

    #25034
    prop
    Guest

    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

    #25035
    prop
    Guest

    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

    #25036
    prop
    Guest

    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

    #25025
    ashley
    Guest

    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

    #25037
    prop
    Guest

    Played well on saturday, fully recovered and felt fresh

    #25038
    prop
    Guest

    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

    #25026
    ashley
    Guest

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

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