[mungos]

Age: 29 - 30
Height: 182cm
Weight: 90 - 95kg?

Returned to training after 2 years lay-off. I have been training for a 6 months now.

Goals: To improve my relative and absolute strength and get my 6-pack back if possible.
Training equipment: Bench, barbells and some weights, pullups are done on a shed rafter.

Current PR's (29/12/07):

Bench 135kg
ATG Squat: 153kg x 3
Deadlift DOH: 153kg x 6
SOHP: 95kg
PP: 100kg x 3
Clean: 95kg
OHS: 90kg
Pullups: 14
ZDL: 153kg

Current routine 4-5 day split:
Wednesday: Bench, BOR or pullups
Thursday: Squat
Friday: OHP
Saturday: OHS, pullups, cleans, whatever
Sunday: Deadlift, curls.
Monday and tuesday off till July.

[mungos]

Today:

Clean and SOHP:
8 x 50 kg
5 x 70 kg
5 x 5 x 80kg (belt) PR - 2nd time doing 5 x 5 on these to find my max. I won't be attempting volume PR for a while.

Pullups:
14,11,10
I am taking first set as my PR. I will never beat my 20 rep from before as I gained weight rapidly. Pullups are feeling easy after OHP, I will try them again on the same day.


Ab. wheel roll-outs:
From toes x 3 - stuck on 3 for a while now.

[Zerocrew1984]

about time. i need to watch your bench workout secrets!

[mungos]

Haha no secrets, just newbie gains.

[finnegan]

Awesome. Been waiting for this one.

[mungos]

30/12/07 - Sunday

Abs and lats sore from yesterday.
Decided to go for Zercher instead of conventional deadlift, it's been two-ish months since last zercher session.

Zercher deadlift (old PR 137kg):

80kg x 1
100kg x 1
125kg x 1
145kg x 1
153kg x 1 - 16kg PR

Nearly quit last lift, mentally and physically tough zerchers are.
Ab. soreness gone.

Plank hold

3 x bw x 45sec (stolen from Tayon's log)

Curls:

8 X 20kg + bar
8 x 35kg + bar
5 x 45kg + bar

BORs: forgot to do them this week.

100kg x 5 - Started each rep in Pendeley style and last few ended in Yates position.

Lower back is fried, decided to call it a day.
Pleased with workout.

[MatterOverMind]

Good stuff. I think I'm about due for another go at ZDLs.

[mungos]

Monday 31/12/07

Bench press:

80kg x 8
100kg x 6
120kg x 5 x 5, 5kg PR

narrow grip:

108kg x 4

Here is the video of the 5th set. Feel free to criticize my routine -I am open to any suggestions.

[mungos]

ATG Back squat:

80kg x 8
100kg x 4
120kg x 2
143kg x 1
153kg x 5, 2 reps PR

Front squat:

80kg x 5
100kg x 3
120kg x 1
145kg x 1, 7kg PR
145kg x 1 (belt)

Front squats induce lots of stress on wrists, elbows and shoulders.
front squats - wrist exercise?

[mungos]

3/01/08 - thursday

OHS:

50kg x 8
70kg x 10, 4 reps PR
90kg x 2, 1 rep PR

PP:

90kg x 1
100kg x 1
105kg x 1, 5kg PR
110kg x 0,0

Switch from SOHP to push press from now on.

Pullups:

Bw x 10