Red Beards Gym Junkie Rebirth.

Am working at a gym now so I had better start working my butt off again to look the part.Â Have been back training seriously for two weeks.Â Am on a 12 week crusade to regain previous PBs. 
 
[b]This week. (WK2)[/b] 
 
Monday:Â Deep BB Squat 140kgs 3X5.Â Followed by Leg Ext,Leg Curl, Calf and ABs. 
 
Wedneday:Â Bench Press 120kgs 3X5.Â Followed by Flyes, DB SMP, Close Grip and ABs. 
 
Friday:Â Deadlifts 160kgs 2X5, 170 KGs 1X3Â Followed by Chins, Rows and Curls. No ABs. 
 
No cardio whatsoever this week.Â Too tired! 
 
[b]Goals by Week 12.[/b] 
 
Bench 140 kgs @ 5 reps 
Deep Squat 160 kgs @ 5 reps (Perfect technique 90 deg) 
Deadlift 200kgs @ 5 reps. 
 
Need to get bodyweight closer to the tonne again.

Good luck Bro. Sound like a active man. The coaching must help you a lot with the sprinting.Â :nta

BartMan

well done RB, was watchting that programme on 20/20 Thursday night and thought, "there's Red Beard"Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':lol:' />(OK, that's plain nasty - apologies in advance). 
 
Should be a good contest between you and Cyril on the bench press front - although pound for pound at the moment you would have it over the 139kg behometh!!

[quote name='BartMan'] 
well done RB, was watchting that programme on 20/20 Thursday night and thought, "there's Red Beard"Â Â <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':lol:' />(OK, that's plain nasty - apologies in advance). 
 
Should be a good contest between you and Cyril on the bench press front - although pound for pound at the moment you would have it over the 139kg behometh!! 
 
 
[/quote] 
I may have it on power to weight but Im interested to see how much will Cyrill bench when he really cranks it up after a few more weeks?

BartMan

yeah RB, he is flying at the moment - mind boggling when you see him with 3 20kg plates on each side, sucks.Â Think that'll be my target for this year - 140kg - previous best 137.5, at the moment might be able to crank out a single at 120-125.

MN5

[quote name='Red Beard'] 
Am working at a gym now so I had better start working my butt off again to look the part.Â Have been back training seriously for two weeks.Â Am on a 12 week crusade to regain previous PBs. 
 
[b]This week. (WK2)[/b] 
 
Monday:Â Deep BB Squat 140kgs 3X5.Â Followed by Leg Ext,Leg Curl, Calf and ABs. 
 
Wedneday:Â Bench Press 120kgs 3X5.Â Followed by Flyes, DB SMP, Close Grip and ABs. 
 
Friday:Â Deadlifts 160kgs 2X5, 170 KGs 1X3Â Followed by Chins, Rows and Curls. No ABs. 
 
No cardio whatsoever this week.Â Too tired! 
 
[b]Goals by Week 12.[/b] 
 
Bench 140 kgs @ 5 reps 
Deep Squat 160 kgs @ 5 reps (Perfect technique 90 deg) 
Deadlift 200kgs @ 5 reps. 
 
Need to get bodyweight closer to the tonne again. 
 
[/quote] 
 
Thats some big lifting there RB well done. Did deadlifts the other night for the first time in ages, partially thanks to the grippers alluded to in the grip strength thread I was able to do a lot better than I have done previously but deadlifts are farkin brutal, whole body was trembling and I was seeing stars by the end of it !!

[b]Monday[/b]Â Week Three 
 
[b]Squat 140kgs (2X5),Â 150kgs (1X5) 
CG LPDÂ 91 kgs (5X8) 
Bench 100kgs (1X5), 120kgs (2X5)[/b] 
 
No abs yet again! 
 
Am getting reasonably serious about doing some cardio tomorrow.

BartMan

[quote]Am getting reasonably serious about doing some cardio tomorrow.[/quote]Â Gotta love frontrowers :happy: 
 
Throw in the abs at the end of your cardio session - I'll crack out 50 sit ups at the end of each rowing session - just roll onto the floor and start sitting - a habit now, otherwise would never do them either!

[b]Tuesday[/b] 
 
[b]Cardio.[/b] 
 
Yes I actually did some. 
 
40 minute jog with RB Junior 'the pace car' riding alongside on his bike.

Milk

Is that at Big Keith's gym RB?

[quote name='Milk'] 
Is that at Big Keith's gym RB? 
[/quote] 
Yep.Â I actually work there in the evenings a few nights a week.Â Hence thes udden push to get cracking tino some respectable sort of shape!

Milk

Ha, yeah it is funny when you get nutrition or exercise advice from someone who clearly doesn't use it. However, I'm sure you look like you know what you're doing. 
 
Another possible career change on the cards?

[quote name='Milk'] 
Ha, yeah it is funny when you get nutrition or exercise advice from someone who clearly doesn't use it. However, I'm sure you look like you know what you're doing. 
 
Another possible career change on the cards? 
[/quote] 
I need the extra hours because Ive just bought a house.

Wednesday. 
 
Warm Up: Row. 
 
Stand BB Press 60/5 70/5 80/5 80/5 85/5 
Seated Calf Raises and Stand BB Curls. 
 
No Abs. 
 
Managed to pinch a nerve in my neck/trap.Â Old scrummaging wear and tear (from having to play loosehead) rearing its ugly head again.

Thursday 
 
[b]MORE CARDIO[/b] 
30 minutes.Â Running programme on treadmill.Â Nothing too intense just finding my feet again (literally). 
 
Followed by ABs and even a stretch or three.

Friday 
 
[b]Weights[/b] 
 
Squats (80% of Mondays top weight) 5X5 
 
Bench Press 100(5) 120(5) 130(2) 
 
DeadliftsÂ 100(5)Â 140(5) 160(5) 180(3) 
 
Followed by half an hour of one one one scrum practice with a wily old Swamp Fox prop in the fitness class room. 
 
Awesome session!

Fullermorg

Good lifting there Red. 
 
Thinking of incorporating dead lifts into my routine now, but never had any instruction in how to do them so a bit nervous of fucking my back up.

Go to [url="http://www.rugbysmart.co.nz"]www.rugbysmart.co.nz[/url] and log onto the inseason training programme.Â Click on the video clip for BB Squat/Deadlifts on one of the weights days and you will get a vid of squat and then deadlift technique

Like RB says - that is a good site. 
 
Also, start out with really light weights to make sure your technique is good. Get side-on to the mirror and make sure it looks like the video from 1st rep to last, because when you're farking tired you'll bend your back and then you WILL fuck it up! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />

Fullermorg

Cheers Gents!

MN5

Busting out a few deadlifts of my own and followed the mirror advice and found my technique was getting a bit sloppy by the final few reps, mirror certainly helped me straighten things out ( pun intended )

Absolutely essential. If you have to drop weight to make sure you go right from first to last, then do it. If you find you can do your usual number of reaps easily with the lower weight, its simple enough to increase your reps <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> 
 
I'm using only about 30kg because that's all I have available, but I do sets of 20-25. I'm mighty shaky by the end of 2 sets of that I can tell you <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />

[b]Wednesday[/b] 
 
5pm 
[b] 
Chest/Shoulders/Triceps/ABs[/b] 
 
Bench 3X5 120kgs.Â Cable Flys, DB SMP, TPD, 3X20 Swiss Crunch.Â

Thursday 
 
Squat 140(5), 150(5), 160(3), 140(5) plus leg ext, ham curls, calves and crunches. 
 
Trained like a dog, need to warm up, sleep and eat better.Â The burgers and rum overdose of the weekend are still affecting with the body.Â

Saturday 
 
Weights. 
 
Full Body Circuit 
 
Squat, Bench, Chins, DB SMP, Crunches.Â 3 sets per ex of 10 to 20 reps

Sunday 
 
Cardio 
 
30 minute running programme on Treadmill.

Wednesday 
 
Weights. 
 
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), Cable Flyes, DB SMP, Close Grip Bench 
 
Even warmed with 10 minutes cardio before weights, how about that!

[quote name='Red Beard'] 
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), [/quote] 
 
:nta Interesting progression that - I assume you did to failure, but was backing up with the 120x5 part of the plan? Or did you not rest long enough on the upward leg?

Yeah the 120 on the way up was just a warmup for the 130. The last three sets were to failure.Â Felt my right eye vessels about to burst again.

I get that feeling in the top of my head when trying to leg press too much :nta Burst it once and will never do it again. Sadist bloody personal trainer

Friday 
10 Mins Cardio Warm Up 
 
Hi Pulls 2X5, Power Cleans 5/4/3, Chins 4X6, BB Curls 3X8, Abs 120 
 
Followed by a Protein Shake and massive feed of extremely rare steak at Lone Star.

[b]Sunday[/b] 
 
Treadmill:Â BFLÂ Running Programme 20 minutes. 
 
[b]Monday[/b] 
 
Weights 
 
Squat 140kgs 3X5 Leg Ext, Leg Curl, Calf Raises 80 Crunches.

[b]Tuesday[/b] 
 
Treadmill.Â BFL Running Programme 20 minutes. 
 
 
[b]Wenerei[/b] 
 
Bench 120kgs 3X6 DB Flys, Stand BB Press, TPD

Fullermorg

What is TPD Beardie?

[quote name='Fullermorg'] 
What is TPD Beardie? 
[/quote] 
Cable Tri Push Downs

[b]Sunday[/b] 
 
Weights 
 
UB Circuit : DB Bench, Chins, DB SMP, BB Curls, CG Bench, TPD, Crunches

[b]Monday[/b] 
 
Treadmill BFL Intervals. 20 minutes

[b]Sunday[/b] 
 
Deadlifts, Chins, LPD, Bench, SMP, Core 
 
This is a strength session is for aspiring NZ fireman.Â My bro in law wants to join up and im doing the training with him.

[b]Tuesday[/b] 
[b]UB Weights[/b] 
 
Chins, SMP, Seated Row, DB Bench, Guns, TPD, Prone/Side Bridges, Med Ball Crunch

BartMan

You'd be seeing some decent results now RB - getting back to your BFL shape again...??

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Red Beards Gym Junkie Rebirth.