All this with the disclaimer of this is power lifting training. This is specifically training for strength, not to put on size, tone or to lose weight (though having some muscle helps lose weight because you use more energy). Edit - Also with the disclaimer of I am not actually any good at this shit with how to do it and that weight is really really nothing special. It is just a personal goal that is much happy time.
1. I don't really do much cardio during weight sessions. I do like 500 metres on a rower (so like 4 minutes because lol@myendurance). My cardio is normally separate during bootcamps or my boxing session. Otherwise I walk a lot more than I ever used to now that I moved a few months ago. Walk to work (20 minutes), walk to the gym from home (40 minutes). My starting BMI would be like 52, now would be 32 which still says I am obese. I still have a chunk of body fat on me that I would like to drop off, but it is hard to do while still aiming to increase strength, so blargh.
That said, usual complaints about BMI goes here, it still says I am obese, let alone overweight. I would be wicked shredded at mid 70 kgs.
1.5 around 140kg when I started training. 92kg this afternoon after having a mad large curry for dinner the previous night with 3 servings of Naan. I float around 90-92.
2. Bench 20kg (the bar), probably after doing some light Dumbbell bench. Deadlifts I started a few months into training (lots of general fitness stuff to address), but I started repping at like 60kg. This was well after I started doing back squats. I started those at 20kg too. And THOSE were started after I had been killing it on a leg press for a couple of months. Technique super super super important in all these lifts. Started at light weight to train the body to do it properly both for form and to make sure you get the most work you can out of it.
3. I bench twice a week (one assistance dumbbell work), deadlift once a week and squat another. There is other ways to do this obviously. There is a bunch of assistance stuff on each of these days other than those exercises. In a good week I go to 2 or 3 bootcamps also (sometimes flow into one from assistance bench) and I do boxing for cardio another day of the week.
4. Well I work in to a time frame to try and get conditioned for 1 rep max. So one week when I am doing like 60 kg bench for 6 reps, the next I might do 70 kg for 5 or whatever. When I was starting off though and had technique pretty right? Not sure if this is optimal, but we went up 2.5 or 5 kilos when I started to get 10 reps at a weight. Sometimes it was only a couple of weeks, sometimes it was longer.
For me last PB of 95 to the 100 now? 4 months. but I should have been able to do it in April, but choked.
5.
Here is one of me flexing
