Cougars In the Englands.

[cougarman]

Hello All.

After my back/shoulder problems a change of pace higher reps less weight.

15-20 rep sets.

Mondays
Bench
deadlifts
Shoulder press
Bicep

Thursday
Front squat (back problems)
seated rows/ dumbell rows
narrow pulldowns
Tricep
Wrist roler or other grip stuff.

Saturday events .

lets see how we get on. Dunster is back with us so things are looking good for the new year cardio is still going well . Fingers crossed U105kg BSM 2007 here i come.

[shawn]

Glad to hear your back in training Mike.

[cougarman]

Thursday 22nd Dec

Seated rows
50kg x 20
50kg x 20
55kg x 20
55kg x 20

Narrow grip front pull downs
4 sets of 40kg x 20

fore arms shot to fuck.

French press triceps
4 set 35kg x 20

Wrist roller

By now my forearms were shot only managed a single 20kg up and down.

[cougarman]

My new program.
Thank's to Nick for sorting me out what do you guys think.

Day one
Front Squat 5x5 for 4 weeks.5/4/3/2/1/ for 4 weeks.
Dead’s 3 weeks Reg 5x5/ 3 weeks SLDL 4x8 / 3 weeks rack pulls 5/3/3/2/1.
One of the following.
Lunges, Leg curls, Hypers, Good mornings 3x8-12.
Grip.
Abs, Leg raises, sit ups, Side bends, 3 sets.

Day two
Military press, Push press, Log press Db press CHOOSE ONE work hard.
Chins. 1, 2, 3, Ladders
Pressing, Board presses, Floor Presses, DB presses. 4x 8-12
Rows, Bar or DB 4x 8-12
Abs, Leg raises, sit ups, Side bends, 3 sets.
Include arms as and when Curls / tricep.

Day 3 events.
Concentrate on weaker events first and stronger events later in session.

[dunkster]

Looks like a good thorough program covering all the bases. I think that's what we lacked last year, the whole body program. I think our lack of upper back and leg stuff affected us. I reckon covering everything, structured like that, will increase all the other lifts we were doing. A buildings only as strong as it's supports.

[bigloz]

looks good mate. alot of the exericises are the same for me.

we need 2 remember that training is for training and comps are where we set the pbs.

make sure you work hard this year mate, the WCHQ has 2 kick ass ;D

[cougarman]

I will and we will. Ya baby.

[Steve Gardener]

That's what I wanna hear. We will need a trophy shelf, a big one!

[cougarman]

First day of new rprogram. well shit me if this is this hard what will the hard day be like.

Left my book @the unit but it went like this.

Push press.
5x60
5x80
5x90
5x100
5x105 this set was the hardest i have done for ages.

Chins not sure what i was ment to do so i did. 1 rep 2 reps 3 reps. i did this 3 times.

Board presses i use pin number 3 on the rack.
60 x 12
80 x 12 v hard
90 x6+4
90 x8+2 kin ell.

Bar bell rows not to sure about these so nice and steady.
40 x8
60 x8
60 x8
60 x8 will add more weight next time.

3 sets of leg raises 12 rep per set.

Finished just like i am.

[dunkster]

Looks like a good workout Was Greg following the same or did he do his usual?

[cougarman]

No he did some 20 rep squats.

[cougarman]

6th Jan

strange daytoday just not into it.

Log 1 clean 5 presses 80 kg

Log 1 clean 5 presses 80 kg

Log 1 clean 5 presses 90 kg

Log 1 clean 4 presses 100 kg

Filled the walk of pain with 80kg of sand.
3 sets of 35m hard hurt alot.

[Steve Gardener]

But you did them all. A little more weight and it'll be time for the stopwatch. It's never meant to feel easy - hence it's name.

[bigloz]

dont need a stopwatch for the walk of pain. its a distance event

your doing well mike. keep it up my strong shouldered friend

[cougarman]

Thursday 11th Jan

Push Press
2 x 5 60kg warm up sets
80x5
90 x5
90 x5
100 x5
107.5 x 1

Chins 1,2,3, 3 sets 30 second rest.

Floor press with 9" log.

50x12
70x12
90x12
95x8
95x5

Rows Dbell
32.5kg 4 sets 12reps

Leg raises on bench.
4 sets 12 reps.