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Day 4

I can't train today, I'll catch my late friday and saturday!!!
 
Day 4

Strength still going up

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 66 lbs

Power cleans - 5X5 at 88 lbs, 110 lbs, 133 lbs, 133 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3??8 at 82.67 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 30.8 lbs each dumbbell
 
Day 5

Hi there, crazy week!!! I had to change the day of my training but I did it!

Strength still increasing!

Deadlift 5x5 at 242 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 198 lbs

Front Squat 3x8 at 143 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 132 lbs
 
Back pain

This is evening my back hurts a little maybe because of last training whith the deadlift.

Does anyone experienced that???

It's not that bad but still.... So for today rest I'll go to the gym tommorrow.
 
Week 5

No more back pain, this training was hard!!!!!

Day 1

First day:

Rack pulls 5x5 at 265 lbs

BO rows 3x8 at 154 lbs

One-arm dumbbell 3x12 at 70.4bs

Barbell bench 5x5 at 198 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Barbell Bench 3x8 at 57.2 lbs

Standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 242 lbs

Abs, 3x8 weighted at 35.2 lbs
 
Day 2


Squats 5x5 at 259.6 lbs

Front squat 3x8 at 149.6 lbs

Walking lunges 3x10-12 steps on each leg at 105.6 lbs

GHRS 3x8 at 44 lbs

Biceps 3x8 at 48.4 lbs each biceps with dumbells

Abdos 3x20 unweighted
 
Glad your back pain went - you're getting strong!
 
Day 4

I HATE POWERCLEAN!!!!!!!!!!

Strength still going up but I think I'm going to reach my maximum soon.
I'll post some picture tomorrow

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 66 lbs

Power cleans - 5X5 at 110 lbs, 121 lbs, 132 lbs, 143 lbs, 132 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3??8 at 82.67 lbs

Arnold press 3X8 at 35.2 lbs each dumbbell

lateral raises - 3x8 at 30.86 lbs each dumbbell

Abdominos
 
Why the hate? What happened?
 
Day 5

Hi Marianne, this training was really hard and I increased the weight for powerclean.... and this is the exercise I really don't like, to no say I hate but anyway I did it and I will do it this week. Strength still going up.

Here are my stats for the day:


Deadlift 5x5 at 253.53 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 209 lbs

Front Squat 3x8 at 154 lbs

Dips 3x8

Close grip Barbell bench 3x8 at 132 lbs

Abdos
 
I love the day 1, I don't know why but barbell bench is really exiting!!!!


DAY 1

Rack pulls 5x5 at 297 lb

BO rows 3x8 at 176 lbs

One-arm dumbbell 3x12 at 66 lbs

Barbell bench 5x5 at 198.41 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Dumbbell bench 3x8 at 66 lbs for each dumbbell

Optional standing calves, one leg at a time, 3x10, 3-second pause at the bottom of each rep at 264 lbs

Optional abs, 3x20 weighted at 39 lbs
 
Strength still going up, no more back pain at all since the last time, my weight gain has resumed. I begin to be big and I like that!!!!

After all I eat to bulk, cutting is going to be hard!!! ;-)

Day 2


Squats 5x5 at 264 lbs

Front squat 3x8 at 154 lbs

Walking lunges 3x10-12 steps on each leg at 110 lbs

GHRS 3x8 at 44 lbs


Biceps 3x8 at 48.5 lbs each biceps with dumbells

Abdos 3x20 unweighted
 
Hi m11, yes I did I increased my calories at 4000 - 4100 , my weight has resumed to go up, I think I'll be at 100kg sunday. Which is cool!

DID I TELL YOU THAT I REALLY HATE POWERCLEAN!!!!!!!!!!!!????
Anyway here is my training for today:

Day 4

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 55 lbs

Power cleans - 5X5 at 110 lbs, 121 lbs, 133 lbs, 133 lbs, 133 lbs

clean-and-press 2X2 at 70.4 lbs each arm

Olympic bar corner press - 3??8 at 88 lbs (just the scale I don't add in the total weight the bar)

Arnold press 3X8 at 39.68 lbs each dumbbell

lateral raises - 3x8 at 31 lbs each dumbbell
 
I learned it with the video you showed me lol!! YouTube - Weightlifting for Rugby Fitness - The Powerclean

How many weight do you lift when you do Powerclean??

Here is my stats :

Day 5

Deadlift 5x5 at 264 lbs

GHR 3x8 at 44 lbs

Leg curl 3x12 at 209 lbs

Front Squat 3x8 at 176 lbs

Dips 3x8 (Bodyweight)

Close grip Barbell bench 3x8 at 132 lbs

Abdominos 3x20( Bodyweight)
 
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REST too for today

The increase of my calories work. I was this morning at 99.5 kg. My goal is 105kg before cut
 
I sent you that?
Anyway, google 'starting strength wikia'. There are some pretty good videos available. Do you have the Starting Stength book?
 
Oh yes!!!

You gave me that link at the beginning of my bulking period. By the way is it necessary when you have internet to buy the book????
 
Last edited:
Week 7

Ok m11 I will buy it. Here is my stats for yesterday. Cold is here in France, I'm feeling weird today, maybe a little bit sick due to the climat change.... I'll see if I can train tonight. This morning I weighted 99.9 KG:ohyeah:


DAY 1

Rack pulls 5x5 at 308 lbs

BO rows 3x8 at 176 lbs

One-arm dumbbell 3x12 at 70 lbs

Barbell bench 4x5 at 198.41 lbs, 220 lbs, 209 lbs , 209 lbs

Dumbbell bench 3x8 at 66 lbs for each dumbbell

Incline Dumbbell bench 3x8 at 57 lbs for each dumbbell


Optional abs, 3x20
 
You've added about 40 pounds to your rack pull and bench press. On top of that, you've added almost 70 pounds to your squat. You'll see that those number will shoot up even faster after you read through Starting Strength.

Keep up the great work :clapping:
 
Day 2


Thanx for being supportive m11!!!!
Good training today!! I increased all my weights!!!!

But tonight I have been a bad boy with my diet... I have been invited with some friends in traditional french restaurant where we eat the most delicious " charcuterie" pork cookery....

It was just for tonight.... but it was good!!!

Squats 5x5 at 286 lbs

Front squat 3x8 at 176 lbs

Walking lunges 3x10-12 steps on each leg at 133 lbs

GHRS 3x8 at 66 lbs

Biceps 3x8 at 53 lbs each biceps with dumbells

Abdos 3x20 unweighted
 
Day 4

Weighted chins 5x5 weighted at 33 lbs

Unweighted chins 3x8

hammerstrength pulldowns 3x12 at 60 lbs

Power cleans - 5X5 at 133 lbs

clean-and-press 2X2 at 66 lbs each arm


Arnold press 3X8 at 39.68 lbs each dumbbell

lateral raises - 3x8 at 35.2 lbs each dumbbell

Abdominos unweighted
 
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