GHOSTrun

18/11/11 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 14 140kg x 5 160kg x 1 140kg x 3 140kg x 3 140kg x 3 http://www.youtube.com/watch?v=rs4lR3LEaXU

Awesome man, I train at the PTC in Brisbane. I often go down to vic too

Don't know where he lives... Surely someone must know the guy or know someone who knows the guy? I think he used to own an R33?

So you are training at PTC?

I find it's good for helping me with consistancy. They say it takes 4 weeks to turn something into habbit, so this is a good way to get yourself into a solid routine.

There's a program called PPP (Progressive Poundage Program), link: http://ptcfrankston.com/progressivepoundageprogram.html It's designed to run for 11 weeks to reach a desired weight, for example I'm doing the 160kg squat program and the 105kg bench program. Normally you'd squat on a monday, bench on a wednesday and deadlift on a friday, train the lift once a week, following this program, i.e. week 1 you do week 1 of the program, week 2 you do week 2 etc, all the way up to week 11. For the first 6-8 weeks it's like 5 work sets per session and then in weeks 8-11 it bumps up to 6-7 work sets. I want to do more volume so I simply do the following weeks in the same session do get the volume. So if you look at my most recent bench session, the red is week 3 I think from memory (which is what I'm up to), then I also did week 4 (the blue) and week 5 (the purple, maxing out on the last 2 sets and an extra max set at 60kg). BP Bar x 10 40kg x 10 60kg x 10 72.5kg x 1 82.5kg x 5 75kg x 5 72.5kg x 5 72.5kg x 5 72.5kg x 2 85kg x 3 80kg x 5 72.5kg x 5 72.5kg x 5 75kg x 2 87.5kg x 3 82.5kg x 5 75kg x 9 75kg x 8 60kg x 14 In the big squat session I did a few weeks back, I did 5 weeks worth of PPP lifting. I don't follow the program strictly but use it more as a guide to the bare minium I want to be doing each week, and then do however more I feel like on the day. I've got 2 bulging discs in my lower back (no deadlifting for a while) and some days my back is great, others not so great, so it influences how I train, i.e. heavy, or more volume with a lighter weight etc. I enjoy lifting and don't do it for any set goal or competition, if I take it too seriously then it just becomes a chore, but that doesn't mean I don't train seriously when I'm in the gym, if that makes sense? Some notes on my training: I train Monday, Wednesday and Friday. Alternate between squats and bench press, and then do some assistance work after depending how I feel and how much time I've got as some sessions go well over an hour. What this means is one week I'll bench twice and squat once, the following week I'll squat twice and bench once, so it's good to give the body a rest like that whilst still training hard.

16/11/11 BP Bar x 10 40kg x 10 60kg x 10 72.5kg x 1 82.5kg x 5 75kg x 5 72.5kg x 5 72.5kg x 5 72.5kg x 2 85kg x 3 80kg x 5 72.5kg x 5 72.5kg x 5 75kg x 2 87.5kg x 3 82.5kg x 5 75kg x 9 75kg x 8 60kg x 14 Single arm KB rows 32kg x 10 32kg x 10 Front plate raises 25kg x 10 25kg x 10 Pullups 10, 5

14/11/11 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 120kg x 14 140kg x 4, started seeing stars then fell forward on the 5th rep. Interesting experience lol 140kg x 4 140kg x 5 140kg x 4 140kg x 4 145kg x 2 150kg x 1 20 Dips 5 Pullups

11/11/11 BP Bar x 10 40kg x 10 60kg x 10 80kg x 5 75kg x 5 72.5kg x 5 70kg x 5 70kg x 5 72.5kg x 1 82.5kg x 5 75kg x 5 72.5kg x 5 72.5kg x 5 72.5kg x 2 85kg x 3 80kg x 5 72.5kg x 5 72.5kg x 5 Pullups 10,9 Dips 12,8

damn, that annoys me that they wouldn't insure me then

^ Did Shannons insure you before your traffic history got 'colourful' or after? I wanted to go with Shannons but they wouldn't insure me due to traffic history (no at fault claims either!) <_< Currently with Just Cars, will be looking to switch to Shannons when I am eligible.

9/11/11 SQ Bar x 10 40kg x 10 70kg x 5 90kg x 5 115kg x 5 112.5kg x 5 107.5kg x 5 105kg x 5 105kg x 5 120kg x 5 115kg x 5 112.5kg x 5 107.5kg x 5 107.5kg x 5 112.5kg x 1 125kg x 5 115kg x 5 112.5kg x 5 112.5kg x 5 112.5kg x 2 127.5kg x 3 120kg x 5 112.5kg x 5 112.5kg x 5 115kg x 2 132.5kg x 3 125kg x 5 115kg x 5 115kg x 5 17 dips

7/11/11 BP Bar x 10 40kg x 10 60kg x 5 75kg x 5 72.5kg x 5 70kg x 5 67.5kg x 5 67.5kg x 5 80kg x 5 75kg x 5 72.5kg x 5 70kg x 5 70kg x 9 72.5kg x 1 82.5kg x 3 82.5kg x 2 75kg x 5 72.5kg x 5 72.5kg x 5 60kg x 10 (CG) One set of Tabata thrusters starting with 16kg dropping to lighter KB's as I fatigued and couldn't press any more 6 dips

overhead squats superman pushups weighted planks

2/11/11 SQ Bar x 10 40kg x 10 70kg x 5 90kg x 5 120kg x 12 145kg x 1 150kg x 1 152.5kg x 1 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 3 100kg x 15 MP 50kg x 8 50kg x 6

31/10/11 CGBP Bar x 10 40kg x 10 60kg x 5 80kg x 3 80kg x 4 80kg x 4 80kg x 5 80kg x 3 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 5 60kg x 9 60kg x 6 WG Pullups 10, 10

Mon/Wed/Fri, at the moment I alternate between squat and bench on those days, and if I have time/energy left do a bit of extra stuff such as rows, pullups, curls, etc

28/10/11 SQ Bar x 12 40kg x 10 70kg x 5 90kg x 3 120kg x 3 140kg x 2 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 130kg x 3 130kg x 3 130kg x 3 120kg x 7

26/10/11 CGBP Bar x 10 40kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 9 60kg x 4 Single Arm KB Rows 24kg x 12 24kg x 12 24kg x 12 Front Plate Raises 25kg x 12 25kg x 10 KB Swings 32kg x 15

24/10/11 SQ Bar x 15 40kg x 10 70kg x 5 90kg x 5 120kg x11 120kg x 9 120kg x 8 120kg x 7 120kg x 6 130kg x 2 130kg x 3 120kg x 5 Dips 14 MP 40kg x 9

21/10/11 CGBP bar x 20 40kg x 10 60kg x 10 70kg x 6 70kg x 8 70kg x 6 80kg x 3 60kg x 14 60kg x 12 60kg x 9 60kg x 8 60kg x 7 Single arm KB Rows 24kg x 20 24kg x 20

and the average Joe should be squatting not leg pressing, if they're lifting for health & wellbeing not bodybuilding...

19/10/11 SQ bar x 10 40kg x 10 70kg x 5 90kg x 5 120kg x 5 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 120kg x 5 120kg x 5 MP 40kg x 15 BB Curl 40kg x 15

When you get a date organised can you please PM me Chris I don't check these forums very often, thanks.

10/10/11 CGBP bar x 20 40kg x 12 60kg x 10 80kg x 5 80kg x 4 70kg x 6 60kg x 6 Seated Cable Rows 30kg x 30 30kg x 20