IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Mon Aug 14, 2017 8:51 am 
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Sergeant Commanding
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1. Squat
50 kg x 5
60 kg x 5
70 kg x 5 x 2 sets
50 kg x 10

2. Bulgarian split squat
36 kg x 5 x 2 sets

3. SLDL
50 kg x 7 x 3 sets

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PostPosted: Fri Aug 18, 2017 8:06 am 
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Sergeant Commanding
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1. Chins:
BW x 6 x 3 sets

2. OA DB row:
25 kg x 5 x 3 sets
20 kg x 10

3. Dumbbell pullover
25 kg x 7 x 3 sets

4. Barbell curl
35 kg x 5 x 3 sets

5. Concentration curl:
7.5 kg x 10 x 2 sets

7. KB snatch:
22 kg x 5L/5R
Can't believe I was able to snatch 22 kg for 10 minutes.

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PostPosted: Sun Aug 20, 2017 5:23 am 
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Sergeant Commanding
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1. Incline Bench
50 kg x 5
60 kg x 5 x 2 sets

2. OA KB press
22 kg x 6 x 3 sets

3. Dumbbell lateral raise:
10 kg x 10

5. DB overhead triceps extension:
25 kg x 10
30 kg x 6 x 2 sets

6. Dips:
BW x 11 x 2 sets

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PostPosted: Wed Aug 23, 2017 2:30 am 
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Sergeant Commanding
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Last three days:

30 min stationary bike ride. HR - 120-150.

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PostPosted: Wed Aug 23, 2017 10:03 am 
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Sergeant Commanding
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1. Squat
50 kg x 5
60 kg x 5 x 3 sets

2. OA KB press
22 kg x 6 x 4 sets

3. OA DB rows
25 kg x 5 x 3 sets

4. OA DB bench press
20 kg x 5 x 2 sets

5. Biceps curls
32.5 kg x 5 x 2 sets

6. Overhead triceps extensions
25 kg x 8 x 3 sets

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PostPosted: Thu Aug 24, 2017 10:47 am 
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Sergeant Commanding
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1. Incline bench
50 kg x 5
60 kg x 5 x 2 sets

2. Squat
50 kg x 5
60 kg x 5 x 2 sets
65 kg x 5
70 kg x 3

3. Chins
BW x 10

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PostPosted: Fri Aug 25, 2017 9:41 am 
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Sergeant Commanding
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1. Squat
50 kg x 5
60 kg x 5 x 2 sets
70 kg x 3
75 kg x 2
65 kg x 3
65 kg x 5


2. OA KB press
20 kg x 5
22 kg x 5
24 kg x 3
25 kg x 2 x 2 sets
23 kg x 3 x 2 sets

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PostPosted: Mon Aug 28, 2017 1:57 am 
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45 minutes stationary bike ride. HR - 120 - 160/min

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PostPosted: Mon Aug 28, 2017 8:00 am 
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Sergeant Commanding
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1. Squat:
50 kg x 5
60 kg x 5
70 kg x 3
75 kg x 3
80 kg x 3
80 kg x 3
70 kg x 3 x 5 sets

2. Incline bench:
50 kg x 5
60 kg x 3
65 kg х 2
70 kg x 1
75 kg - fail
62.5 kg x 2 x 3 sets
60 kg x 3 x 3 sets

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PostPosted: Mon Aug 28, 2017 8:28 pm 
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Sergeant Commanding
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40 minutes stationary bike. HR - 120-130/min.

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PostPosted: Tue Aug 29, 2017 8:08 am 
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Sergeant Commanding
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1. KB snatch:
16 kg x 10
20 kg x 5
22 kg x 3 x 1 sets
24 kg x 3

2. OA KB press
16 kg x 5
20 kg x 5
24 kg x 3
26 kg x 2
27 kg x 3 singles
24 kg x 2

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PostPosted: Wed Aug 30, 2017 9:35 am 
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Sergeant Commanding
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1. Squat:
50 kg x 5
60 kg x 5
70 kg x 3
80 kg x 1
70 kg x 3 x 3 sets

2. Incline bench:
50 kg x 5
60 kg x 3
65 kg x 3 x 2 sets
60 kg x 3 x 3 sets

3. Dips:
BW x 10 x 2 sets

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PostPosted: Thu Aug 31, 2017 6:49 am 
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1. Squat:
50 kg x 5
60 kg x 5 x 2 sets

2. Incline bench:
55 kg x 5 x 2 sets

3. OA KB press:
20 kg x 5
24 kg x 5

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PostPosted: Fri Sep 01, 2017 6:55 am 
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1. Incline bench:
50 kg x 5
55 kg x 5
57.5 kg x 5 x 2 sets

2. Squat:
50 kg x 5
60 kg x 5
62.5 kg x 5 x 2 sets

3. OA KB press:
24 kg x 5 x 2 sets

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PostPosted: Wed Sep 06, 2017 5:25 am 
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And what do you know... On Monday I went to see the local Starting Strength coach. It doesn't matter if you believe in SS or not, with my technique pretty much any qualified help is useful. It's quite amazing how much difference little corrections in technique can make. Links to the videos of my deadlift and squat are below. I would appreciate feedback.

https://drive.google.com/open?id=0B_zsd ... 2RKZi1iQUE
https://drive.google.com/open?id=0B_zsd ... lh0bUFsc3M

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PostPosted: Wed Sep 06, 2017 8:34 am 
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And so it follows that I am going to stick to the SS program for now.

1. Squat:
20 kg x 5
50 kg x 5
70 kg x 5 x 3 sets

2. Bench press:
20 kg x 5
40 kg x 5
50 kg x 5 x 3 sets

3. Deadlift:
70 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Sat Sep 09, 2017 4:03 am 
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Sergeant Commanding
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1. Squat
20 kg x 10
50 kg x 5
72.5 kg x 5 x 3 sets

2. Military press
47.5 kg x 5 x 3 sets

3. Deadlift
75 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Mon Sep 11, 2017 9:16 am 
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Sergeant Commanding
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Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
75 kg x 5 x 3 sets

2. Bench press
20 kg x 10
40 kg x 5
55 kg x 5 x 3 sets

3. Deadlift
80 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Wed Sep 13, 2017 8:43 am 
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Sergeant Commanding
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Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
77.5 kg x 5 x 3 sets

2. Military press
20 kg x 10
30 kg x 5
40 kg x 5
50 kg x 5 x 3 sets

3. Deadlift
85 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Fri Sep 15, 2017 7:21 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 3
80 kg x 5 x 3 sets

2. Bench press
20 kg x 10
40 kg x 5
50 kg x 5
57.5 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
80 kg x 5
87.5 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Tue Sep 19, 2017 5:49 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 5
82.5 kg x 5 x 3 sets

2. Military press
20 kg x 10
30 kg x 5
40 kg x 5
51 kg x 4, 2

3. Deadlift
70 kg x 5
80 kg x 5
90 kg x 5

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Last edited by Sangoma on Sun Sep 24, 2017 4:39 am, edited 1 time in total.

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 Post subject: Re: Elite novice
PostPosted: Fri Sep 22, 2017 10:30 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 5
80 kg x 3
85 kg x 5 x 3 sets

2. Bench press
20 kg x 10
40 kg x 5
55 kg x 5
60 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
80 kg x 5
92.5 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Sun Sep 24, 2017 4:39 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5 - will call it light session

2. Military press
20 kg x 5
40 kg x 5
51 kg x 5, 4, 2

3. Deadlift
70 kg x 5
80 kg x 5
90 kg x 3
95 kg x 5

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 Post subject: Re: Elite novice
PostPosted: Mon Sep 25, 2017 8:12 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
87,5 kg x 5 x 3 sets

2. Bench press
20 kg x 10
50 kg x 5
62.5 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
85 kg x 3

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 Post subject: Re: Elite novice
PostPosted: Sun Oct 01, 2017 2:12 am 
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Sergeant Commanding
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Joined: Mon Oct 08, 2007 11:16 pm
Posts: 6351
1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 3
90 kg x 5 x 3 sets :rock:

2. Military press
20 kg x 5
40 kg x 5
51 kg x 5 x 3 sets :axe:

3. Deadlift
70 kg x 5
85 kg x 3
97.5 kg x 5

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