ShapeFit.com

[katiesuarez]

What is wrong with your right leg?

What are ring pushups?

[swanso5]

not sure what's wrong with the right ankle...just got restriction there...i've rolled it 1000 times at basketball so i'm pretty sure i have a shit load of scar tissue in there that needs to be broken up

gymnastic push ups are like these but i had my feet on a bench and 50pds strapped to me...i've done over 100pds before...best chest exercie bar none for mine

http://www.youtube.com/watch?v=CPIfBrA6HMM

[swanso5]

thu training / food

lower warm ups

front squat @ 60kgs
pistol 3 x 6 @ bw full range of motion (right leg is way shitter than left, some restriction in ankle i can't seem to get rid of)
stiff leg deadlift @ 70kgs x 8 / prone brace lateral walk and mountain climbers x 30 x 2 sets

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g mince
3 - 1/2 banana, 50g mince
4 - 1/2 apple, 50g turkey
5 - 1/2 apple, 50g turjey
6 - tuna, veg
7 - steak, veg

training

8 - whey, bubbles, milk, sugar
9 - sausages, bread x 3
10 - chook, veg
11 - fish, veg

fri training / food

upper body warm ups

pull ups @ 7.5kgs / single arm shoulder press 22.5kgs x 3 sets
chest supported db rows @ 30kgs / ring push up @ 22.5kgs x 3 sets

1 - weetbix, milk, sugar
2 - banana, 100g turkey
3 - apple, mince
4 - steak, veg

training

5 - whey, bubbles, milk, suagr
6 - sausages, bread x 2, veg
7 - tuna, veg
8 - chook, mash, veg, chocolate
9 - fish, veg

[Christopheel]

Ring Push Ups looks awesome. I will give'em a try.

[swanso5]

sat food

1 - weetbix, milk, sugar
2 - sausages, bread x 3, beer
3 - chicken, veg, beer
4 - chicken, veg, beer
5 - mince, veg
6 - chicken peices, chips, beer
7 - chicken fillets, 6 nuggest (kfc)

shit a lot of chicken....

sun food

1 - weetbix, milk, sugar
2 - chook, veg
3 - steak, veg
4 - fish, veg

mon training/food

Today I have started Eric Cressey's 16 Week Manual...it has 4 stages...1 -foundation...2 - build...3 - growth...4 - peak

lower body warm ups

Box Squat 5 x 4 @ 100kgs
Speed Deads 8 x 2 @ 50%
walking lunges 4 x 8 @ 50kgs
* ran out of time for core stuff but i'll do it today

1 - weetbix, mix, milk, sugar
2 - 1/2 nana, 50g chook mince
3 - 1/2 nanan, 50g chook mince
4 - apple, 100g turkey
5 - tuna, veg
6 - steak, veg

train

8 - whey, bubbles, milk, sugar
9 - toast x 2, sausages, bread x 2, veg
9 - chook, veg
10 - fish, veg

[Boss Man]

Chook that's a type of Steak isn't it, or is it Fish? It's not really a British thing.

[swanso5]

regular old chicken

[katiesuarez]

Speed deads? I don’t like the sound of that. If they are what I think they are, it seems risky. Aren’t you liable to slip a disc?

[swanso5]

you reset on the floor btw each one for a quick second...you only need to explode up then you can control down so totally safe...first time i did them a while back i did them with full on speed and yes it did twinge the back but since i've been doing them properly, no problem

[swanso5]

tue food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - tuna, veg
6 - steak, veg
7 - kfc chicken fillets, bread x 2
8 - sausages, veg
9 - chook, veg
10 - fish, veg

wed training food

upper body warm ups

bench 5 x 4 @ 92.5kgs
low incline db press @ 30kgs / medium grip seated row 3 x 10 @ 130pds (10, 9, 7 for bench)
trap raise @ db with no wt / side lying external rotation @ db with no wt / side hold 3 x 12 / 30secs for hold

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, steak
5 - chicken, veg

train

6 - whey, rice bubbles, milk, sugar, cake ice cream (130g carbs)
7 - sausages, veg
8 - tuna, veg
9 - chook, veg
10 - fish, veg, cake ice cream 55g carbs)

thu food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, cooked mince meat
4 - 1/2 banana, 50g turkey
5 - tuna, veg
6 - chicken, veg
7 - sausages, veg, cake ice cream
8 - steak, veg
9 - fish, veg

fri training / food

lower body warm ups

front squat 4 x 6 @ 67.5kgs
knee ht rack pull 4 x 6 @ 120kgs
bulgarian split squat 3 x 6 @ 37.5kgs
pull through @ 60pd / decline reverse crunch 3 x 10/12

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, steak
5 - chook, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - 1/2 bbq chicken, chips
9 - fish, veg

sat training / food

upper body warm ups

single arm shoulder press @ 31.5kgs / chins @ 27.5kgs 4 x 6...decreased chins wt to 25kgs after 1st set
ring push up @ 22.5kgs / single arm row @ 45kgs 3 x 12 / 8

1 - weetbix, milk, sugar
2 - apple, steak, veg

train

3 - whey, rice bubbles, milk, sugar
4 - chicken sandwitch, veg, beer
5 - chicken, veg, beer
6 - fish, chips, beer
7 - beef burger, chips (sml)

sun food

1 - weetbix, milk, sugar
2 - tuna, veg
3 - chicken, veg
4 - roast lamb, spuds, veg, chocolate bickies
5 - cooked kangaroo minced meat, veg

mon training / food

lower body warm ups

Box Squat 4 x 4 @ 102.5kgs
Speed Deads 8 x 2 @ 55% / 82.5kgs
walking lunges 3 x 8 @ 51kgs
* ran out of time for core stuff again

1 - weetbix, mix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nanan, 50g turkey
4 - apple, roo mince
5 - tuna, veg

train

6 - whey, bubbles, milk, sugar
7 - roast lamb, spuds, veg
8 - chicken, veg
9 - fish, veg

tue food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, roast lamb
4 - 1/2 banana, 50g turkey

cardio - rower 3min warm up / 1min hard and 2mins easy...treadmill 3mins easy then 7mins at medium int...1st cardio in 100yrs for me, trying out the fat loss one from my article

5 - chicken tenderloins, chips
6 - roo mince, veg
7 - sausages, veg
8 - chicken, veg
9 - fish, veg

[swanso5]

wed training food

upper body warm ups

bench 4 x 4 @ 93.5kgs
low incline db press @ 30kgs / medium grip seated row @ 140pds 3 x 9
trap raise @ 2kgs x 12 / side lying external rotation @ 2kgs x 12 / side hold x 30secs x 3 cycles

1 - weetbix, milk, sugar
2 - 1/2 apple, 50g mince
3 - 1/2 banana, 50g turkey
4 - 1/2 nana, 50g turkey
5 - 1/2 apple, mince
6 - chicken, veg
7 - steak, veg

train

8 - whey, rice bubbles, milk, sugar, cake ice cream (130g carbs)
9 - sausages, veg
10 - tuna, veg
11 - fish, veg
10 - fish, veg, cake ice cream 55g carbs)

thu training / food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, mince
5 - tuna, veg

trian - 5 x 50m sprints

7 - whey, rice bubbles, milk, sugar
8 - chook, veg, chocolate
9 - fish, veg

fri training / food

lower body warm ups

front squat 4 x 6 @ 70kgs
knee ht rack pull 3 x 6 @ 122kgs
bulgarian split squat 3 x 5 @ 40kgs
pull through @ 65pds x 10 / decline toe to sky x 12 x 3 cycles

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, steak
5 - tuna, veg
6 - chook, veg

train

7 - whey, rice bubbles, milk, sugar
8 - 1/2 bbq chicken, chips

sat training / food

upper body warm ups

single arm shoulder press @ 32.5kgs / chins @ 26kgs 4 x 6 and 3 x 6 for chins...
ring push up @ 25kgs / single arm row @ 46kgs 3 x 10 / 8
kneeling single arm cable external rotation 3 x 12 @ 10pds / side hold 3 x 35secs

1 - weetbix, milk, sugar
2 - apple, steak
3 - tuna, veg
4 - steak, veg

train

5 - whey, rice bubbles, milk, sugar
6 - chicken schnitzel burgers x 2, chips, veg
7 - fish, veg

sun training / food

inverted row x 10 / lesnar things x 10 each side / push up x 10 / low step toe taps x 10 each side x 5 cycles in 10mins

1 - weetbix, milk, sugar
2 - mince, veg
3 - steak, veg
4 - 1/4 chook, veg, gravy

train

5 - roast pork, potatoies, veg, cake, cream (130g carbs)
roast lamb, spuds, veg, chocolate bickies

mon training / food

lower body warm ups

Box Squat 8 x 3 @ 103.5kgs
Speed Deads 10 x 2 @ 60% / 90kgs
walking lunges 4 x 8 @ 52kgs
* ran out of time for core stuff again

1 - weetbix, mix, milk, sugar
2 - nana, 100g turkey
3 - 1/2 apple, 50g mince
4 - 1/2 apple, tuna, veg
5 - chook, veg

train

6 - whey, cake, ice cream
7 - kfc fillets x 4, toast x 2, veg
8 - roast pork, veg

tue training / food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 apple, pork, potatoe
4 - 1/2 banana, 50g turkey
5 - 1/2 apple, pork, potatoe
6 - tuna, veg
7 - steak, veg

train - 6 x 50m

8 - whey, rice bubbles, milk, sugar
9 - sausages, veh
10 - fish, veg

wed training food

upper body warm ups

bench 8 x 3 @ 93.5kgs
low incline db press @ 30.5kgs / medium grip seated row @ 150pds 3 x 10
trap raise @ 2.5kgs x 12 / side lying external rotation @ 2.5kgs x 12 / side hold x 40secs x 3 cycles

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg

train

6 - whey, rice bubbles, milk, sugar
9 - sausages, bread x 2, veg
10 - steak, veg
11 - chook, veg
10 - kfc fillets x 2, veg

thu food

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, mince
4 - 1/2 banana, 50g turkey
5 - 1/4 chook, chips
6 - tuna, veg
7 - chook, veg
8 - steak, veg
9 - mince, veg

fri training / food

lower body warm ups

front squat 6 x 6 @ 72.5kgs
knee ht rack pull 4 x 6 @ 125kgs

had to break up into 2 sessions about 3hrs apar

bulgarian split squat 4 x 6 @ 41kgs
pull through @ 70pds x 10 / decline toe to sky @ 1kg x 12 x 3 cycles

1 - weetbix, milk, sugar
2 - banana, 100g turkey
3 - chook, veg
4 - steak, veg
5 - chicken tenderloins

train

6 - whey, rice bubbles, milk, sugar
7 - ham, tomatoe and cheese sandwich

train 2

8 - 1/4 chicken, chips, veg
9 - steak, veg

[swanso5]

Ok, I knew I wouldn’t keep this up but I’m making amends now.

I’ve just co me off Eric Cressey’s Max Strength Manual which is a 4 block, 16 week program.

Here is a quick rundown of it w/ each phase being 4 weeks long following this intensity/volume progression:

Week 1 – high
Week 2 – medium
Week 3 – very high
Week 4 – easy/deload

I’ve put in a top wt after each exercise which will have been used in week 3 obviously

Phase 1: Foundation – this was as surprisingly tough phase.

Day 1
Box Squat 5 x 4 / 4 x / 8 x 3 / 3 x easy…103.5kgs
Speed Deadlifts 8 x 2 @ 50% / 55% / 10 x 2 @ 60% / 3 x 2 @ 65%
Walking Lunge 4 x 8 / 3 x / 4 x / 2 x easy
Reverse Crunch s/s Prone Ab Brace 3 x 12 / 30secs

Day 3
Bench same as BS above…93.5kgs
Low Incline DB Press paired with Medium Grip Seated Row 3 x 10 / x 9 / x 10 / 2 x 10 easy…31.5kgs / 150pds
Trap Raise / Side Lying External Rotation / Side Ab Brace 3 x 12 / 12 / 30secs

Day 5
Front Squat 4 x 6 / 4 x / 6 x / 3 x easy…72.5kgs
Knee Height Rack Pull 4 x 6 / 3 x / 5 x / 2 x easy…125kgs
Bulgarian Split Squat 3 x 6 / 3 x 5 / 4 x 6 / 2 x easy…41kgs
Pull Through paired w/ Hip Ups 3 x 10 / 12 (2 x 10 deload week for PT)

Day 6
Single Arm Shoulder Press paired w/ Chin Ups 4 x 6 / 4 x , 3 x / 6 x / 4 x / 3 x…32.5kgs / 27.5kgs (chins done on the clothes line at home!!!)
Gymnastic Ring Push Up paired w/ Single Arm Row (w/ BB and wt on 1 end) 3 x 10, 8 / x 12, 7 / 4 x 10, 4 x 8 / 3 x 8, 7…27.5kgs / 47.5kgs
* there was also Kneeling Cable External Rotations paired with Side Ab Braces but I only did them 1 week

Phase 2: Build – uses cluster sets which is rest/pause for the old school out there to allow for maxi mail wts to be used for mass gains so where it says (4 x 2) x 5 you do 4 sets of 2 reps with 10secs btw sets then rest 1 – 2mins for 5 cycles using a wt that allows all reps to be reached where I used a 5 rep wt or thereabouts.

Day 1
Front S quat (4 x 2) x 5 / (5 x 1) x 5 / (4 x 1) x 6 / omit…80kgs
Step Up 3 x 8 / x 6 / 4 x 8 / 2 x 6 easy…45kgs
Gymnastic Ring Roll Out paired w/ Glute Ham Raise 3 x 10, 8 / 2 x / 3 x / 2 x easy…5kgs for GHR
Pistol 2 x 10…5kgs

Day 3
Incline Press paired w/ Chin Ups same as FS above…72kgs / 30kgs
DB Bench Press paired w/ Head Supported DB Row 3 x 8 / x 6 / x 8 / 2 x 6 easy…35kgs / 27kgs
* there was also Cable Backhands paired w/ Zottman Curls but I didn’t do them

Day 5
Stand Long Jump 5 x 5 / 5 x / 6 x / omit…should have measured them but I didn’t
Elevated Deadlifts (off 1 – 2”mats) 5 x 5 / 4 x / 5 x /2 x easy…121kgs
Reverse Lunge 3 x 6 / 3 x / 4 x / 3 x easy…55kgs
* there was also Pallof Presses but I didn’t do them

Day 6
Speed Bench Presses 10 x 3 @ 40% / 8 x @ 45% / 10 x @ 50% / 5 x 3 @ 55% then 1RM test…52.5kgs and forgot 1RM test
Close Grip Bench Press paired w/ Chest Supported Row 4 x 5 / 3 x / 5 x / 2 x easy…88.5kgs / 75kgs
Inverted Row paired w/ Scapula Push Up 3 x 10 / 12…17.5kgs
* I actually paired Chest Row w/ Push Up then Close Press w/ Inv Row for equipment reasons

Phase 3: Growth –uses the stage set system where you do heavy parameters for strength then do some back of sets with higher reps for added vol…THESE ARE NOT DROP SETS!!!!!

Day 1
Snatch Grip Deadlifts 3 x 3, 2 x 5 / 4 x 2, 2 x 4 x 2 weeks then Front Squat 4 x 3, 2 x 5 / 2 x 2, 1 x 4 easy x 2 weeks paired w/ Seated 90 Hip stretch x 15secs...105kgs / 80kgs
Speed Deadlifts 8 x 1 @ 60% / @ 65% / 10 x 1 @ 70% / omit…105kgs
Walking Lunge 3 x 7, 1 x 10 x 3 weeks, 2 x 7, 1 x 10 x 1 week…50kgs
* there was also Dragon Flags paired w/ Suitcase Deads but I didn’t do them

Day 3
Floor Press 3 x 3, 2 x 5 / 4 x 2, 2 x 4 x 2 weeks then Low Incline BB Press 4 x 3, 2 x 5 / 2 x 2, 1 x 4 easy x 2 weeks…100kgs / 80kgs
Band Resisted Push Up paired w/ Supinated Grip Cable Row 3 x 7, 1 x 10 x 3 weeks, 2 x 7, 1 x 10 easy…155pds for SR
Face Pull / Vertical Band Pull Apart 3 x 10 / 12…79pds for FP

Day 5
Medium Stance Speed Squats 10 x 2 @ 70% / 8 x 55% / 10 x @ 60% / 5 x 2 @ 55% then 2 x 2 heavy…72kgs / forgot heavy sets
Knee Height Rack Pull 3 x 5, 2 x 7 / 2 x 5, 1 x 7 / 3 x 5, 2 x 7, 2 x 5, 1 x 7 easy paired w/ Ankle Mobilisations…135kgs
Deficit Reverse Lunges same as RP above but 1 x 7 back off sets week 3…52.5kgs
* there was also Cable Twists paired with Bulgarian Split Squat Hold but I didn’t do them

Day 6
Speed Pin Press 10 x 3 @ 50% / 8 x @ 55% / 10 x @ 60% / 5 x 3 @ 55% then 2 x 2 heavy…66kgs / forgot heavy sets again
DB Chest Supported Rows w/ wts pushed together paired w/ DB Push Press same as RP above…40kgs / 30kgs
Straight Arm Pulldown paired w/ Bodyweight Tricep Extension 3 x 12 / 2 x 10…62pds / 7kgs

Phase 4: Peak – uses singles above 90% for strength which is easily the best way to gain it so where I have 7 x 1 @ +90% you would work up to a new personal best for the day then perform 7 single rep sets at about 90 – 92% of that wt. If you done some reps already during warm up sets for new PR then count them in the 7 x 1 and do what is left.

Day 1
Anderson Front Squat 7 x 1 @ 90% / 5 x x 2 weeks then do Sumo Deadlifts 9 x and omit week 4…80kgs / 110kgs (never done these before)
Speed Deadlifts 8 x 1 @ 60% / @ 65% / @ 70% / omit…105kgs
Reverse Lunge 4 x 8 / 3 x / 4 x / 2 x easy…57.5kgs
Pallof Press 3 x 8…120pds

Day 3
Close Grip Incline Press 7 x 1 @ +90% / 5 x x 2 weeks then 2 Board Bench Press 9 x 1…75kgs / 92.5kgs
Decline Close Grip Bench Press paired w/ Chest Supported Row 4 x 8 / 3 x / 4 x…77.5kgs for both
Wall Slide paired w/ Hammer Curl 3 x 12 / x 12, 9, 10…20kgs

Day 5
Speed Box Squat 10 x 2 @ 50% / 8 x @ 55% then 2 x 2 heavy / 12 x @ 60%...75kgs / 115kgs
Glute Ham Raise 4 x 5 / 3 x / 4 x …
Dynamic Lunge 3 x 6 / x 5 / 4 x 6…
Pistol 3 x 10…

Day 6
Speed Bench Press 10 x 3 @ 50% / 8 x @ 55% then 2 x 2 heavy / 10 x 3@ 60%...105kgs
Close Grip Floor Press paired w/ Pull Up 4 x 5, 2 x 7 / 3 x 5, 1 x 7 / 4 x 5, 1 x 7…no back off sets for PU…90kgs / 10kgs
Single Arm Row paired w/ 1 Medicine Ball Feet Elevated Push Up and Elevated Roll Out 3 x 10 / 2 x / 3 x and 3 x 12 for RO…51kgs / 10kgs

Week 4 for this phase was 2 workouts done early in the week combining some exercises from each lower/upper day performed in typical deload fashion (light and easy) with 3 days off btw last session and test day fri and sat

Results

I didn’t actually test the main lifts right before it as it said as I had tested a few weeks earlier so I basically went off those numbers for speed % sets.

Deadlift 1RM (fri) – failed half way up at 160kgs…I actually ran out of room to put any more wts on so tied some db’s to the bar which I think may have increased the “pull” on the bar once they (db’s and chains) fully left the ground. Decreased to 152kgs and did 2 x 1 (I video taped them and 1 wasn’t right technique wise) and I could have got 155kgs safely in the end but didn’t try. This is up from 144kgs from last test about 15 weeks ago. I don’t include the bar but that’s another 9kg for you numbers geeks. I had really geared myself to get 160 in week leading up to this and wasn’t happy I didn’t get it although I didn’t think I’d run out of bar room.

Box Squat 1RM (fri) – back was sore from lifting boxes in the warehouse thu and after Deads test so got to 120kgs x 1 the stopped. To give my back some relief I only do maybe a ¾ squat now and before anyone jumps on me as to the grass style) if you’re squatting low to be “tough” but are getting lumbar flexion before you reach it then I’ll be laughing at you from the window of the back surgery room in the future. Anyway to get the right depth I had to take the bar off the pins then step on a small step then after the rep step off the small step and put the bar back off the pins = not real safe, so I called it a day at 120. Up from 115 tested earlier in the program and 103 from week 1.

Stand Long Jump Test (fri) – should have done this 1st when I was fresh but forgot. Was preety burnt by now but gave it a crack anyway but back didn’t really like the landings of each (taped therm also…hopefully I can post them). Reached 250cms on my best jump but I’ve got 291cms before which I’m pretty sure I’ve measured correctly. Will try again in next program sometime to find out for sure.

Bench 1RM (sat) – geared up for 115kgs for a single but didn’t put the other 5kg on the other side of the bar so I tested with uneven wt distribution which was fucked as I used a shitload of energy to stop the bar from falling on my right side. Tested w/ even wt like you should and couldn’t quite lock out 115kgs (1”max from doing so) which I think I could have gotten if I hadn’t fucked up the 1st attempt so 112.5 x 1 it is.Up from 110 pre program. I find it hard to increase Bench for some reason although I’d rather my Deads go up than this.

Push Up x F Test (sat) – just for fun I got 50 in a row. My endurance sucks complete arse.

Chin Up 3RM Test (sat) – done 2 and ¾ reps w/ 40kgs attached to me up from 35 for 3 pre program. Not a lot of Chin/Pull Uppíng in this program though, no where near as much as the Off Season Manual anyway.

Chin Up @ bw to F Test (sat) – again for fun I got 12. No army for me again this year.

Stand Long JHump Test

All up a very worthwhile program. Body looks better even though I ate the same. Testimonials have had some gain plenty of mass but I only gained 2 – 3kgs if that but I don’t eat (and can’t afford to) to bulk up which will decrease my relative strength too which I don’t want.

Any feedback welcome.