24th June 2014 Squat & Deadlift
Squat
187.5kg * 4 * 3
167.5 * 4 * 3
Knee pain was more intense today, about an 8. Calf pain was lesser, about 5.5. Squatted narrower than usual today.
Deadlift
220kg * 1 * 10
1 min rest. Hips still higher than I'd like, but speed was decent.
GHR
BW * 10 * 4
21st June 2014 Squat & Deadlift
Squat
worked up to 225kg * 2 (PR)
185kg * 2 * 3
Yay for the PR. Felt pretty good and not super tough too.
Stiff legged deads
170kg * 5 * 3
BB row
80kg * 10 * 3
Lying TRX leg curl
BW * 10 * 3
super brutal lol
Been deloading my bench for the past 2 micro cycles so tmr i'm gonna be back on it!
Tuesday, June 24, 2014
Wednesday, June 18, 2014
Squat + Deadlift 18 june 2014
Squat
Worked up to 200kg * 1
Paused Squat (3s)
160kg * 6 * 3
Working more on the low bar technique. Knee pain is about 6.5 and calf pain is about 7.5, so I guess the rehab work is working.
Deficit Deads (2")
180kg * 2 * 5
190kg * 2 * 2
200kg * 2 * 1
230kg * 1
All deads were done for speed. 230kg was a little slow though. Also worked on a lower hip position as well as lower back integrity. Trying to marry my squatting and deadlifting.
GHR
BW * 8 * 3
Had a bench session two days back but it was so terrible, I don't think I wanna recall anything from it. Technique was off and I had to grind up my fatigue single after the work sets. Set a minor bench daddy PR (160kg * 5) but it was seesawing all over the place and basically felt and looked terrible. Will hone technique even more the coming session.
Worked up to 200kg * 1
Paused Squat (3s)
160kg * 6 * 3
Working more on the low bar technique. Knee pain is about 6.5 and calf pain is about 7.5, so I guess the rehab work is working.
Deficit Deads (2")
180kg * 2 * 5
190kg * 2 * 2
200kg * 2 * 1
230kg * 1
All deads were done for speed. 230kg was a little slow though. Also worked on a lower hip position as well as lower back integrity. Trying to marry my squatting and deadlifting.
GHR
BW * 8 * 3
Had a bench session two days back but it was so terrible, I don't think I wanna recall anything from it. Technique was off and I had to grind up my fatigue single after the work sets. Set a minor bench daddy PR (160kg * 5) but it was seesawing all over the place and basically felt and looked terrible. Will hone technique even more the coming session.
Saturday, June 14, 2014
Backlogged trainings
Squat & Deadlift 11th June 2014
Squat (paused 2s)
160kg * 5 * 5
The knee pain in the bottom position is still about an 8/10, and the calf pain is about a 7.5/10, so squatting heavy is out of the cards for the time being. Figured I'll focus on the volume and continue dialing in technique while i sort this out. Probably will play around with longer pauses.
Deficit Deadlift (2")
worked up to 230kg * 1
200kg * 5 * 2
170kg * 3 * 6
Kept working on the speed today. 230 went up fairly fast, but not exactly a speedy rep, so cut it there.
GHR
BW * 10 * 4
Bentover Rows Deadstop
60kg * 10 * 5
Cable Rows
4 sets of 15
Bench 13th June 2014
Bench (paused 3s)
125kg * 2, 2, 2
135kg * 2, 2, 2
142.5kg * 1, 1
Bench daddy Close grip
145kg * 3, 3, 3, 3
140kg * 5, 5
Close grip to foam (paused 1s)
90kg * 10 * 2
Tricep pushdowns
3 sets of 15
DB french press
3 sets of 12
DB curls
3 sets of 15
Lateral raises
3 sets of 15
Forgot to record down about 2 weeks worth of training, but in general, squat intensity has been scaled down to accomodate the injuries. Bench has been consistent, but my general work set ranges aren't very varied, only the length of pauses. Lightening the intensity on the squats while I try to sort out the calf and knee issues, as well as the shoulder issues from the benching. As of now, probably will squat and bench once every 3 days whilst simultaneously doing aggressive rehab for the injuries (which will just consist of mostly just stretching and drills). Really starting to feel like an old man. On the bright side, these injuries are all old injuries, so at least I know exactly what I'm dealing with.
Squat (paused 2s)
160kg * 5 * 5
The knee pain in the bottom position is still about an 8/10, and the calf pain is about a 7.5/10, so squatting heavy is out of the cards for the time being. Figured I'll focus on the volume and continue dialing in technique while i sort this out. Probably will play around with longer pauses.
Deficit Deadlift (2")
worked up to 230kg * 1
200kg * 5 * 2
170kg * 3 * 6
Kept working on the speed today. 230 went up fairly fast, but not exactly a speedy rep, so cut it there.
GHR
BW * 10 * 4
Bentover Rows Deadstop
60kg * 10 * 5
Cable Rows
4 sets of 15
Bench 13th June 2014
Bench (paused 3s)
125kg * 2, 2, 2
135kg * 2, 2, 2
142.5kg * 1, 1
Bench daddy Close grip
145kg * 3, 3, 3, 3
140kg * 5, 5
Close grip to foam (paused 1s)
90kg * 10 * 2
Tricep pushdowns
3 sets of 15
DB french press
3 sets of 12
DB curls
3 sets of 15
Lateral raises
3 sets of 15
Forgot to record down about 2 weeks worth of training, but in general, squat intensity has been scaled down to accomodate the injuries. Bench has been consistent, but my general work set ranges aren't very varied, only the length of pauses. Lightening the intensity on the squats while I try to sort out the calf and knee issues, as well as the shoulder issues from the benching. As of now, probably will squat and bench once every 3 days whilst simultaneously doing aggressive rehab for the injuries (which will just consist of mostly just stretching and drills). Really starting to feel like an old man. On the bright side, these injuries are all old injuries, so at least I know exactly what I'm dealing with.
Monday, June 2, 2014
Squat Trainings
Squat 30th May 2014
High Box Squat (inch above parallel)
worked up to 250kg * 3
Left upper arm tendons started inflamming up and really bothered my racking position, so I stopped the squatting there since I couldn't hold the bar well.
GHR
BW * 10 * 5
Squat 31st May 2014
No hand Squat
worked up to 150kg * 1
Just messing around, but I couldn't hold the bar cos the inflammation in the upper arm got worse. Did a shit ton of rehab work for it after. Also, I kinda wrenched my knee whilst rushing down some steps, so there is some pain in the knee joint, again likely due to inflammation of the ligament. This really isn't my year, so much shit happening to me dammit.
GHR
BW * 12 * 3
Squat 2nd June 2014
Squat
worked up to 190kg * 1
170 * 3 * 5
160 * 12 * 3
Had to go light today, since my knee is still bothering me. Focused more on the volume today. The arm inflammation has gone down, so that's one lesser thing to worry about. Calves are still nervy, but slightly better, so I think all the work i'm putting into releasing them everyday is working.
GHR
BW * 10 * 8
Shitload of stretching after. Just a couple minor setbacks, but am working them hard to get myself back up to speed. Still unsatisfied with the speed of my previous PR single, so next goal would be to move that much quicker.
High Box Squat (inch above parallel)
worked up to 250kg * 3
Left upper arm tendons started inflamming up and really bothered my racking position, so I stopped the squatting there since I couldn't hold the bar well.
GHR
BW * 10 * 5
Squat 31st May 2014
No hand Squat
worked up to 150kg * 1
Just messing around, but I couldn't hold the bar cos the inflammation in the upper arm got worse. Did a shit ton of rehab work for it after. Also, I kinda wrenched my knee whilst rushing down some steps, so there is some pain in the knee joint, again likely due to inflammation of the ligament. This really isn't my year, so much shit happening to me dammit.
GHR
BW * 12 * 3
Squat 2nd June 2014
Squat
worked up to 190kg * 1
170 * 3 * 5
160 * 12 * 3
Had to go light today, since my knee is still bothering me. Focused more on the volume today. The arm inflammation has gone down, so that's one lesser thing to worry about. Calves are still nervy, but slightly better, so I think all the work i'm putting into releasing them everyday is working.
GHR
BW * 10 * 8
Shitload of stretching after. Just a couple minor setbacks, but am working them hard to get myself back up to speed. Still unsatisfied with the speed of my previous PR single, so next goal would be to move that much quicker.
Thursday, May 29, 2014
Backlogged Trainings
Squat 26th May 2014
Squat
worked up to 210kg * 1
200kg * 4 * 5
150kg * 4 * 5 (paused)
GHR
BW * 10 * `4
27th May 2014
Paused Bench (2s)
117.5kg * 3, 3
127.5kg * 3, 3
137.5kg * 1
Cable Rows
10 sets of 10
Tricep pushdowns
4 sets of 15
29th May 2014
Did double sessions today.
AM Session
Squat
Worked up to 230kg * 1 (PR)
150kg * 5 * 4 (Super narrow stance)
The narrow stance squats were done with the feet about 10 inches part.
GHR
5kg * 8 * 5
PM Session
Paused Bench (3s)
115kg * 2, 2, 2
122.5kg * 2, 2, 2
130kg * 2, 2, 2
137.5kg * 1
140kg * 1
Preacher bicep curls
3 sets of 20
Rolling DB tricep extensions
3 sets of 10
Pushdowns
2 sets of 15
Cable curls
2 sets of 15
Band pullaparts
100 reps
As of now, my calves are still rather painful, especially in the bottom of the squat when I'm trying to get a nice bounce out of the hole. Am doing quite a fair amount of stretching and mashing to get it sorted out, but it seems to be pretty stubborn. Probably will keep off going too heavy in the squats for the next few weeks. Bench today was pretty easy. 140kg flew up fairly fast despite the fatigue. I paused all the weights for 3s instead of doing comp pauses for the last singles. Shoulder position seems to be better, but the old labrum injury in the left shoulder is starting to act up a little due to the frequent benching.
Squat
worked up to 210kg * 1
200kg * 4 * 5
150kg * 4 * 5 (paused)
GHR
BW * 10 * `4
27th May 2014
Paused Bench (2s)
117.5kg * 3, 3
127.5kg * 3, 3
137.5kg * 1
Cable Rows
10 sets of 10
Tricep pushdowns
4 sets of 15
29th May 2014
Did double sessions today.
AM Session
Squat
Worked up to 230kg * 1 (PR)
150kg * 5 * 4 (Super narrow stance)
The narrow stance squats were done with the feet about 10 inches part.
GHR
5kg * 8 * 5
PM Session
Paused Bench (3s)
115kg * 2, 2, 2
122.5kg * 2, 2, 2
130kg * 2, 2, 2
137.5kg * 1
140kg * 1
Preacher bicep curls
3 sets of 20
Rolling DB tricep extensions
3 sets of 10
Pushdowns
2 sets of 15
Cable curls
2 sets of 15
Band pullaparts
100 reps
As of now, my calves are still rather painful, especially in the bottom of the squat when I'm trying to get a nice bounce out of the hole. Am doing quite a fair amount of stretching and mashing to get it sorted out, but it seems to be pretty stubborn. Probably will keep off going too heavy in the squats for the next few weeks. Bench today was pretty easy. 140kg flew up fairly fast despite the fatigue. I paused all the weights for 3s instead of doing comp pauses for the last singles. Shoulder position seems to be better, but the old labrum injury in the left shoulder is starting to act up a little due to the frequent benching.
Sunday, May 25, 2014
Backlogged trainings
Bench 20th May 2014
Pause Bench (5s)
115kg * 3, 5, 3
125kg * 3, 5, 3
135kg * 1 (comp pause)
Lat pulldowns
4 sets of 12
Tricep Extensions
3 sets of 15
Pushdowns
3 sets of 15
Band pullaparts
100 reps
Pause Bench (5s)
115kg * 3, 5, 3
125kg * 3, 5, 3
135kg * 1 (comp pause)
Lat pulldowns
4 sets of 12
Tricep Extensions
3 sets of 15
Pushdowns
3 sets of 15
Band pullaparts
100 reps
Squat 22nd May 2014
Squat
worked up to 220kg * 1 * 2 (PR)
160 * 3 * 4
140 * 6 * 4
GHR
4 sets of 10
Calves are still painful, but very happy with the PRs.
Squat
worked up to 220kg * 1 * 2 (PR)
160 * 3 * 4
140 * 6 * 4
GHR
4 sets of 10
Calves are still painful, but very happy with the PRs.
Bench 23rd May 2014
Paused Bench (3s)
120kg * 2
125kg * 3
130kg * 2
135kg * 1 (comp pause)
137.5kg * 1 (comp pause)
DB row
50kg * 12 * 3
Cable row
2 sets of 15
Tricep DB extension
18kg * 10 * 2
Pushdowns with rope
2 sets of 15
Band pullaparts
100 reps
Squat + Bench 25th May 2014
Squat
180kg * 2 * 4
170kg * 2 * 4
170kg * 11
Pause Bench (5s)
105kg * 3, 5, 3
115kg * 3, 5, 3
125kg * 3, 3, 3, 2
137.5kg * 1 (comp pause)
Calves are still painful so the squats were done with a slower eccentric, and I tried to work on the speed. The rep set wasn't as bad as I thought. I think I probably had 2 more reps in the tank. Pause benches on the other hand, were incredibly tough today. The fatigue really set in and today I wasn't able to relax the right areas properly, so I realized my arms were pretty tensed for most of the sets. By the time I got to the 125kg series, I had to break it down to 4 sets instead of 3. Very inefficient benching today.
Squat + Bench 25th May 2014
Squat
180kg * 2 * 4
170kg * 2 * 4
170kg * 11
Pause Bench (5s)
105kg * 3, 5, 3
115kg * 3, 5, 3
125kg * 3, 3, 3, 2
137.5kg * 1 (comp pause)
Calves are still painful so the squats were done with a slower eccentric, and I tried to work on the speed. The rep set wasn't as bad as I thought. I think I probably had 2 more reps in the tank. Pause benches on the other hand, were incredibly tough today. The fatigue really set in and today I wasn't able to relax the right areas properly, so I realized my arms were pretty tensed for most of the sets. By the time I got to the 125kg series, I had to break it down to 4 sets instead of 3. Very inefficient benching today.
Monday, May 19, 2014
Backlogged Trainings
Bench 15th May 2014
Paused Bench (5s)
117.5kg * 3
122.5kg * 5
127.5kg * 3
132.5kg * 1 (comp pause)
Cable Rows
4 sets of 12
Lat pulldowns
4 sets of 12
Squat 16th May 2014
Squat (narrow stance)
worked up to 180kg * 1
140kg * 8 * 5
GHR
BW * 10 * 3
Both my calves have a nerve entrapment so getting in the hole is incredibly painful. Stuck with narrow stance since I had to use a light weight and get some volume in. Hopefully I'll fix this soon so I get back to squatting some heavy weight.
Bench 18th May 2014
Paused Bench (3s)
117.5kg * 2, 3, 2
125kg * 2, 3, 2
132.5kg * 1 (comp pause)
135kg * 1 (comp pause)
Rolling Tricep extensions
4 sets of 10
Cable rows
4 sets of 12
Push downs
2 sets of AMRAP
Bicep curls
2 sets of 20
Squat 19th May 2014
Squat
worked up to 200kg * 1
160kg * 3 * 5
Still feeling the horrible pain in the calves. Got some ART done by Chee Chong which relieved it a little, but still hurt incredibly when I was in the hole. Still doing what I can squat wise.
Front Squat
100kg * 5 * 3
GHR
BW * 10 * 3
Wednesday, May 14, 2014
Squat + deadlift 14th May 2014
Squat
140 * 4 * 5
Played around with my stance to figure out how to get more power out of the hole. These were mostly speed and technique lifts since the weight was so light.
Deadlift
worked up to 250kg * 1
190kg * 5
These were done in oly shoes. Tried to engage more leg drive.
Deficit Deadlift
170kg * 3 * 5
Front squats (3 second pause)
100kg * 4 * 4
Overall, good session today. Happy with the deadlift. Can be considered a PR since it moved much faster than I've ever moved 250kg.
140 * 4 * 5
Played around with my stance to figure out how to get more power out of the hole. These were mostly speed and technique lifts since the weight was so light.
Deadlift
worked up to 250kg * 1
190kg * 5
These were done in oly shoes. Tried to engage more leg drive.
Deficit Deadlift
170kg * 3 * 5
Front squats (3 second pause)
100kg * 4 * 4
Overall, good session today. Happy with the deadlift. Can be considered a PR since it moved much faster than I've ever moved 250kg.
Tuesday, May 13, 2014
Backlogged Trainings
Bench 8th May 2014
Bench (2s Pause)
115kg * 3
120kg * 5
125kg * 3
130kg * 1 (regular)
Tricep rolling extensions
16kg * 15 * 4
1 min rest
Lateral Raises
3 sets of 12
Front Raises
3 sets of 12
Rear Raises
3 sets of 12
Bicep curls
100 reps with short bar
Bench 11th May 2014
Bench (pause 5s)
100kg * 2, 3, 2
110kg * 2, 3, 2
120kg * 2, 3, 2
130kg * 1 (comp style)
132.5kg * 1 (comp style)
Machine row
4 sets of 12
Pulldowns
4 sets of 12
Squat 12th May 2014
Squat
200kg * 2 * 4
200kg * 1 (attempted pause, but came back up almost immediately)
160kg * 2 * 4
Played around with my stance abit. Pretty shit squat session, really slow out of the hole cause of the pain in my calves. Am stretching more to hopefully alleviate this issue.
Front squat
worked up to 160kg * 1
120kg * 3 * 3
100kg * 5 * 5
Tried to really move the 100kg as fast as I could. Haven't frontsquatted in a a while, so it was pleasant to hit 160kg without bowling over. This seemed more forgiving on the calves than back squats.
Bench 13th May 2014
Bench (pause 3s)
102.5kg * 2, 3, 2
112.5kg * 2, 3, 2
122.5kg * 2, 3, 2
132.5kg * 1 (comp style)
Still working on the pausing, but everything is moving really smooth and well.
Machine row
4 sets of 12
Pulldowns
4 sets of 12
Bench (2s Pause)
115kg * 3
120kg * 5
125kg * 3
130kg * 1 (regular)
Tricep rolling extensions
16kg * 15 * 4
1 min rest
Lateral Raises
3 sets of 12
Front Raises
3 sets of 12
Rear Raises
3 sets of 12
Bicep curls
100 reps with short bar
Bench 11th May 2014
Bench (pause 5s)
100kg * 2, 3, 2
110kg * 2, 3, 2
120kg * 2, 3, 2
130kg * 1 (comp style)
132.5kg * 1 (comp style)
Machine row
4 sets of 12
Pulldowns
4 sets of 12
Squat 12th May 2014
Squat
200kg * 2 * 4
200kg * 1 (attempted pause, but came back up almost immediately)
160kg * 2 * 4
Played around with my stance abit. Pretty shit squat session, really slow out of the hole cause of the pain in my calves. Am stretching more to hopefully alleviate this issue.
Front squat
worked up to 160kg * 1
120kg * 3 * 3
100kg * 5 * 5
Tried to really move the 100kg as fast as I could. Haven't frontsquatted in a a while, so it was pleasant to hit 160kg without bowling over. This seemed more forgiving on the calves than back squats.
Bench 13th May 2014
Bench (pause 3s)
102.5kg * 2, 3, 2
112.5kg * 2, 3, 2
122.5kg * 2, 3, 2
132.5kg * 1 (comp style)
Still working on the pausing, but everything is moving really smooth and well.
Machine row
4 sets of 12
Pulldowns
4 sets of 12
Wednesday, May 7, 2014
Backlogged Trainings
Bench 4th May 2014
Bench (3s pause)
110kg * 3, 5, 3
117.5kg * 3, 5, 3
125kg * 1
127.5kg * 1
Still increasing cautiously on the bench since I'm relatively new to the technique.
Squat + Deadlift 6th May 2014
Squat (high bar)
Worked up to 180kg * 5
120kg * 6 * 4
Deadlift
worked up to 190kg * 3
210kg * 1
230kg * 1
242kg * 1
160kg * 3 * 5
242kg is a post injury PR for me. Was pretty snappy and I liked how it moved. Think I'm gradually getting the hang of the increasing acceleration idea. I alternated between pausing the reps off the floor and regular reps for the speed sets.
GHR
BW * 10 * 4
Shrugs
3 sets of 12
Standing ab crunch
3 sets of 12
Overall decent session with the PR, but my left calf really is bothering me because it's incredibly tight and pressing on a nerve. Shall get Aldrin to help me needle it tmr.
Bench 7th May 2014
Bench (5s pause)
112.5kg * 2, 3, 2
120kg * 2, 3, 2
127.5kg * 1
130kg * 1
Despite the fatigue from the pausing, 130kg flew up like cake. I think I'm getting the hang of this pausing thing. Starting to get more comfortable with resting the barbell on my chest, and relaxing the arms.
Machine row
4 sets of 12
Lat pulldowns
4 sets of 12
Training seems to be going well, but i'm still trying to figure out the nutrition side. Lionel recommended dropping the fat and replacing those calories with carbs instead. Adjusted my macros at the beginning of the week, so we shall see whether there's any diff in 2 weeks time. So far so good, since my cals are still at 3800-3900.
Bench (3s pause)
110kg * 3, 5, 3
117.5kg * 3, 5, 3
125kg * 1
127.5kg * 1
Still increasing cautiously on the bench since I'm relatively new to the technique.
Squat + Deadlift 6th May 2014
Squat (high bar)
Worked up to 180kg * 5
120kg * 6 * 4
Deadlift
worked up to 190kg * 3
210kg * 1
230kg * 1
242kg * 1
160kg * 3 * 5
242kg is a post injury PR for me. Was pretty snappy and I liked how it moved. Think I'm gradually getting the hang of the increasing acceleration idea. I alternated between pausing the reps off the floor and regular reps for the speed sets.
GHR
BW * 10 * 4
Shrugs
3 sets of 12
Standing ab crunch
3 sets of 12
Overall decent session with the PR, but my left calf really is bothering me because it's incredibly tight and pressing on a nerve. Shall get Aldrin to help me needle it tmr.
Bench 7th May 2014
Bench (5s pause)
112.5kg * 2, 3, 2
120kg * 2, 3, 2
127.5kg * 1
130kg * 1
Despite the fatigue from the pausing, 130kg flew up like cake. I think I'm getting the hang of this pausing thing. Starting to get more comfortable with resting the barbell on my chest, and relaxing the arms.
Machine row
4 sets of 12
Lat pulldowns
4 sets of 12
Training seems to be going well, but i'm still trying to figure out the nutrition side. Lionel recommended dropping the fat and replacing those calories with carbs instead. Adjusted my macros at the beginning of the week, so we shall see whether there's any diff in 2 weeks time. So far so good, since my cals are still at 3800-3900.
Tuesday, May 6, 2014
Squat 3rd May 2014
Squat
Worked up to 210kg * 3 (PR)
145kg *3 * 5
Pretty easy, RPE was about a 9 or slightly less. Can feel the groove getting more solid but my hips were still rising fast. Bar path was all over the place though.
GHR
BW * 10 * 4
Split squats
3 sets of 20
Standing Abs
3 sets of 12
Worked up to 210kg * 3 (PR)
145kg *3 * 5
Pretty easy, RPE was about a 9 or slightly less. Can feel the groove getting more solid but my hips were still rising fast. Bar path was all over the place though.
GHR
BW * 10 * 4
Split squats
3 sets of 20
Standing Abs
3 sets of 12
Friday, May 2, 2014
Backlogged Trainings and Holiday
*Warning: Long post ahead*
Legs 23rd April 2014
Squat
Worked up to 210kg * 2
120kg * 5 * 5
Deadlift
180kg * 3 * 5
200kg * 1
210kg * 1
220kg * 5
Hamstring Curls
3 sets of 12
Standing Abs
3 sets of 12
Pretty happy with the top squat set. That is an all time PR for me. I paused between the first and second rep for almost 15 secs trying to think if I should take a second rep. Ended up with a slower second rep but not too shabby still. On to better squats! Also pretty happy with the Deadlift top set. My est is approx 260kg now, which puts me back to my pre injury strength levels. Pretty happy with this session given that I was on holiday and spent the past 4 days before this particular session hiking up 5 different mountains.
Bench 25th April 2014
Bench
worked up to 130kg * 1
105kg * 8 * 5
worked back up to 140kg * 2 (feet up)
Incline Bench
60kg * 28/15/10
DB press
25kg * 15 * 3
Lateral Raises
10kg * 20 * 3
Nothing too spectacular here but am happy since I hit all targets. Prob will count the 140kg * 2 as a feet up PR, since these moved much faster than I've ever felt them move.
Squat 28th April 2014
Squat
worked up to 125kg * 5 * 5
Deadlift
worked up to 170kg * 5
160kg * 3 * 5
GHR
BW * 10 * 4
Single leg press
4 sets of 20
Standing Abs
4 sets of 12
Bench 29th April 2014
Bench (3s pause)
90kg * 3, 5, 3
100kg * 3, 5, 3
110kg * 3, 5, 3
120kg * 1 (comp pause)
Brought my training max down as I shifted my grip out and changed up my technique to incorporate the russian advised style of benching. Also learning how to pause effectively. Will see how the increased frequency and technique changes affect my bench. I use a metronome placed below my head to ensure I stick to the pause timings. Much more accurate than having a person count or counting on my own.
Machine Row
4 sets of 12
Lat pulldowns
4 sets of 12
Bench 1st May 2014
Bench (5s pause)
105kg * 2
110kg * 3
115kg * 2
120kg * 1 (comp pause)
125kg * 1 (comp pause)
Lateral Raise/Front Raise/Rear Delt flyes
10kg * 12 * 3
Each exercise was 12 reps, done one after the other.
Rolling Tricep extensions
14kg * 15 * 3
Probably will up the intensity on this and see how it affects the regular benching.
Preacher DB curls
10kg * 20 * 3
Have transitioned into my strength building phase. Things are more settled in my life now and I'm able to increase my training frequency for the lifts how I'd like to, hence the decision to start benching 3x and squatting 2x a week.
For the benching, as mentioned, i tweaked my bench technique so that I could more effectively pause, since I realized I always lose a lot of strength when I pause for longer periods. Shifted my grip out as my pec is better now, but approaching it cautiously lest I reinjure it.
For squats, I have added in another squat session per week. I am planning to alternate between intensity and volume. Will also be doing high bar on volume days and low bar on intensity days, but the training max used to calculate for both days are based on my low bar max. Will also be doing my deadlifting after my volume squat days so that I get used to pulling fatigued.
So those are the few simple changes that I've made that will carry me into the next 12 weeks of training. Hopefully we'll see some good gains from it!
Legs 23rd April 2014
Squat
Worked up to 210kg * 2
120kg * 5 * 5
Deadlift
180kg * 3 * 5
200kg * 1
210kg * 1
220kg * 5
Hamstring Curls
3 sets of 12
Standing Abs
3 sets of 12
Pretty happy with the top squat set. That is an all time PR for me. I paused between the first and second rep for almost 15 secs trying to think if I should take a second rep. Ended up with a slower second rep but not too shabby still. On to better squats! Also pretty happy with the Deadlift top set. My est is approx 260kg now, which puts me back to my pre injury strength levels. Pretty happy with this session given that I was on holiday and spent the past 4 days before this particular session hiking up 5 different mountains.
Bench 25th April 2014
Bench
worked up to 130kg * 1
105kg * 8 * 5
worked back up to 140kg * 2 (feet up)
Incline Bench
60kg * 28/15/10
DB press
25kg * 15 * 3
Lateral Raises
10kg * 20 * 3
Nothing too spectacular here but am happy since I hit all targets. Prob will count the 140kg * 2 as a feet up PR, since these moved much faster than I've ever felt them move.
Squat 28th April 2014
Squat
worked up to 125kg * 5 * 5
Deadlift
worked up to 170kg * 5
160kg * 3 * 5
GHR
BW * 10 * 4
Single leg press
4 sets of 20
Standing Abs
4 sets of 12
Bench 29th April 2014
Bench (3s pause)
90kg * 3, 5, 3
100kg * 3, 5, 3
110kg * 3, 5, 3
120kg * 1 (comp pause)
Brought my training max down as I shifted my grip out and changed up my technique to incorporate the russian advised style of benching. Also learning how to pause effectively. Will see how the increased frequency and technique changes affect my bench. I use a metronome placed below my head to ensure I stick to the pause timings. Much more accurate than having a person count or counting on my own.
Machine Row
4 sets of 12
Lat pulldowns
4 sets of 12
Bench 1st May 2014
Bench (5s pause)
105kg * 2
110kg * 3
115kg * 2
120kg * 1 (comp pause)
125kg * 1 (comp pause)
Lateral Raise/Front Raise/Rear Delt flyes
10kg * 12 * 3
Each exercise was 12 reps, done one after the other.
Rolling Tricep extensions
14kg * 15 * 3
Probably will up the intensity on this and see how it affects the regular benching.
Preacher DB curls
10kg * 20 * 3
Have transitioned into my strength building phase. Things are more settled in my life now and I'm able to increase my training frequency for the lifts how I'd like to, hence the decision to start benching 3x and squatting 2x a week.
For the benching, as mentioned, i tweaked my bench technique so that I could more effectively pause, since I realized I always lose a lot of strength when I pause for longer periods. Shifted my grip out as my pec is better now, but approaching it cautiously lest I reinjure it.
For squats, I have added in another squat session per week. I am planning to alternate between intensity and volume. Will also be doing high bar on volume days and low bar on intensity days, but the training max used to calculate for both days are based on my low bar max. Will also be doing my deadlifting after my volume squat days so that I get used to pulling fatigued.
So those are the few simple changes that I've made that will carry me into the next 12 weeks of training. Hopefully we'll see some good gains from it!
Wednesday, April 16, 2014
16th April 2014 Legs
Paused high bar squats (atg)
Started at 60kg * 3, worked up to 180kg * 1 (PR)
pauses were 4s. Pretty happy with today top single.
Low Bar
120kg * 5 * 5
finished in 8 mins. First set felt weird, but subsequent sets got better. Might start upping the weight since these all moved very fast. Didn't take a video for everything, but the last set felt the same as the first. Speed work is really tiring though...
Paused Deadlifts (off the floor)
170kg * 3 * 5
Did these on a suggestion from Bryan. Paused these a couple inches off the floor (between midshin and knee level). Pause wasn't very long, only about 1.5s. These really challenged me to maintain my lower back integrity, and my abs were really feeling it.
GHR
BW * 10 * 5
Lunges
20kg * 20 * 3
Started at 60kg * 3, worked up to 180kg * 1 (PR)
pauses were 4s. Pretty happy with today top single.
Low Bar
120kg * 5 * 5
finished in 8 mins. First set felt weird, but subsequent sets got better. Might start upping the weight since these all moved very fast. Didn't take a video for everything, but the last set felt the same as the first. Speed work is really tiring though...
Paused Deadlifts (off the floor)
170kg * 3 * 5
Did these on a suggestion from Bryan. Paused these a couple inches off the floor (between midshin and knee level). Pause wasn't very long, only about 1.5s. These really challenged me to maintain my lower back integrity, and my abs were really feeling it.
GHR
BW * 10 * 5
Lunges
20kg * 20 * 3
Tuesday, April 15, 2014
15th April 2014 Chest + Shoulders
Close Grip Bench
Worked up to 130kg * 1
140kg * 1
150kg * 1
160kg * 1 (PR paused)
105kg * 8 * 5
BTN press
50kg * 10
60kg * 10 * 3
50kg * 10
Lateral raises
10kg * 20 * 5
Cable flyes
5 sets of 15
Bench PR! Yay! Paused the worksets longer than usual, and these were still tough but better than last week's. Pretty happy with Base building results thus far! Look it up, it's by Paul Carter!
Sunday, April 13, 2014
12th April 2014 Back
BB row deadstop
worked up to 120kg * 5 * 5
Weighted pull ups
20kg * 5 * 3
Lat pulldowns
105kg * 12 * 5
Machine rows
5 sets of 12
Did a long hold during each contraction.
Shrugs
60kg * 12
Did 5 second holds at the top.
worked up to 120kg * 5 * 5
Weighted pull ups
20kg * 5 * 3
Lat pulldowns
105kg * 12 * 5
Machine rows
5 sets of 12
Did a long hold during each contraction.
Shrugs
60kg * 12
Did 5 second holds at the top.
Friday, April 11, 2014
Bench + Shoulders
9th April 2014 Bench
Close grip bench
worked up to 130kg * 1
105kg * 8 * 5
All reps were paused and moved as explosively as possible. This was more tiring than I expected.
Incline bench
60kg * 25/15/10
DB Incline Bench
35kg * 10 * 3
Cable flyes
3 sets of 15
11th April 2014 Shoulders
BTN press
worked up to 100kg * 1 (PR)
70kg * 12
50kg * 20
DB press
30kg * 12 * 5
Standing laterals
10kg * 20 * 5
Band pull aparts
4 sets of 30 reps
Close grip bench
worked up to 130kg * 1
105kg * 8 * 5
All reps were paused and moved as explosively as possible. This was more tiring than I expected.
Incline bench
60kg * 25/15/10
DB Incline Bench
35kg * 10 * 3
Cable flyes
3 sets of 15
11th April 2014 Shoulders
BTN press
worked up to 100kg * 1 (PR)
70kg * 12
50kg * 20
DB press
30kg * 12 * 5
Standing laterals
10kg * 20 * 5
Band pull aparts
4 sets of 30 reps
Tuesday, April 8, 2014
Legs 8th April 2014
High Bar ATG pause squats (3s)
started from 60kg * 3 and worked up to 180kg * 1, and 190kg * 0 (10kg increments)
120kg * 5 * 5
The 5 * 5 were done in 10 mins and the I took note of the speed from the first rep of the first set to the last rep of the last set. The differential was 30%. When I can reduce this down to 10%, I will bring the weight up. The speed work is way more tiring than I expected.
Deadlift (speed)
160kg * 3 * 8
did these in oly shoes so it was much tougher. Kept feeling like I was being thrown forward.
Single leg leg press
75kg * 20 * 3
GHR
BW * 10 * 5
Am currently transitioning from my mass-building phase into the strength phase, so have started grouping my deads and squats together on the same day. Still feeling sick and my whole respiratory system seems clogged up with phlegm which is super disgusting. Can't breathe properly and can't expel the phlegm either. Arghhhh
Anyway, inspired by Abelov, I decided to try the high bar atg pause squat. I tried 3 sec pauses, but I believe the 170kg and 180kg were probably only 2 secs at best. Shouldn't have attempted 190kg, so lesson learnt. The fail point was really high though, so I figured it's really my shitty quads. Also thinking of including weighted hip bridges (or hip thrusters) to help with my glute strength.
started from 60kg * 3 and worked up to 180kg * 1, and 190kg * 0 (10kg increments)
120kg * 5 * 5
The 5 * 5 were done in 10 mins and the I took note of the speed from the first rep of the first set to the last rep of the last set. The differential was 30%. When I can reduce this down to 10%, I will bring the weight up. The speed work is way more tiring than I expected.
Deadlift (speed)
160kg * 3 * 8
did these in oly shoes so it was much tougher. Kept feeling like I was being thrown forward.
Single leg leg press
75kg * 20 * 3
GHR
BW * 10 * 5
Am currently transitioning from my mass-building phase into the strength phase, so have started grouping my deads and squats together on the same day. Still feeling sick and my whole respiratory system seems clogged up with phlegm which is super disgusting. Can't breathe properly and can't expel the phlegm either. Arghhhh
Anyway, inspired by Abelov, I decided to try the high bar atg pause squat. I tried 3 sec pauses, but I believe the 170kg and 180kg were probably only 2 secs at best. Shouldn't have attempted 190kg, so lesson learnt. The fail point was really high though, so I figured it's really my shitty quads. Also thinking of including weighted hip bridges (or hip thrusters) to help with my glute strength.
Sunday, April 6, 2014
Shoulders + Back + Arms
Shoulders 4th April 2014
DB press
30kg * 10 * 4 (last set 18)
Lateral raises Seated
12.5kg * 15 * alot
Rear delts
89kg * 12 * 3
Still feeling feverish and coughing like a madman, so couldn't really push very well. Still managed to best last week's numbers on the worksets for the main lift so am happy with that.
Back 5th April 2014
Lat pulldown
Worked up to the stack * 8 * 3
Straight bar cable row
8 sets of 12
Cable Shrugs
4 sets of 12
Done with 5 sec squeeze at the top.
Neutral grip pulldown
2 sets of 15
Still feverish and coughing, but slightly better. Felt a headache coming on after the lat pulldowns so I lightened up the weight after. Had to use my condo gym today, so everything was done with cables. Was as controlled as I could, but didn't count tempos on anything except the shrugs.
Arms 6th April 2014
BB curl
BTN press
worked up to 90kg * 1
70kg * 12
50kg * 15
DB press
30kg * 10 * 4 (last set 18)
Lateral raises Seated
12.5kg * 15 * alot
Rear delts
89kg * 12 * 3
Still feeling feverish and coughing like a madman, so couldn't really push very well. Still managed to best last week's numbers on the worksets for the main lift so am happy with that.
Back 5th April 2014
Lat pulldown
Worked up to the stack * 8 * 3
Straight bar cable row
8 sets of 12
Cable Shrugs
4 sets of 12
Done with 5 sec squeeze at the top.
Neutral grip pulldown
2 sets of 15
Still feverish and coughing, but slightly better. Felt a headache coming on after the lat pulldowns so I lightened up the weight after. Had to use my condo gym today, so everything was done with cables. Was as controlled as I could, but didn't count tempos on anything except the shrugs.
Arms 6th April 2014
BB curl
worked up to 50kg * 10 * 2
40kg * 10 * 3
Preacher DB curl
10kg * 10 * 3
Did a 51X1 tempo on these and died. Not easy at all....
Hammer curls
24kg * 10 * 3
Close grip bench
worked up to 130kg * 1
110kg * 8
Fatigue singles
140kg * 1
150kg * 1 (PR paused and much faster than last week's)
155kg * 1 (PR tng)
80kg * 17 (feet up)
DB tricep extensions lying
10kg * 20 * 3
Pushdowns
3 sets of 20
Much better today. Just phlegmy but not coughing as much. Headache is almost entirely gone and fever is non existent. Managed a PR with the 155kg; I thought I paused it, but it double bounced, so I'm just counting it as a tough and go. Shall try it again next week if I feel good enough for it. Was happy with 150kg today, because it was paused and moved much faster than last week.
40kg * 10 * 3
Preacher DB curl
10kg * 10 * 3
Did a 51X1 tempo on these and died. Not easy at all....
Hammer curls
24kg * 10 * 3
Close grip bench
worked up to 130kg * 1
110kg * 8
Fatigue singles
140kg * 1
150kg * 1 (PR paused and much faster than last week's)
155kg * 1 (PR tng)
80kg * 17 (feet up)
DB tricep extensions lying
10kg * 20 * 3
Pushdowns
3 sets of 20
Much better today. Just phlegmy but not coughing as much. Headache is almost entirely gone and fever is non existent. Managed a PR with the 155kg; I thought I paused it, but it double bounced, so I'm just counting it as a tough and go. Shall try it again next week if I feel good enough for it. Was happy with 150kg today, because it was paused and moved much faster than last week.
Thursday, April 3, 2014
1st April 2014 Chest
Incline Bench
worked up to 115kg * 1
100kg * 12 (PR)
70kg * 18
Haven't repped out on the incline bench for a while. Happy with the work set, still had a 2-3 reps left in the tank.
Incline DB
40kg * 10 * 5
This was easier than last week, but I didn't time the rests.
Banded Chest press machine
3 sets of 15
DB flyes
15kg * 15 * 3
worked up to 115kg * 1
100kg * 12 (PR)
70kg * 18
Haven't repped out on the incline bench for a while. Happy with the work set, still had a 2-3 reps left in the tank.
Incline DB
40kg * 10 * 5
This was easier than last week, but I didn't time the rests.
Banded Chest press machine
3 sets of 15
DB flyes
15kg * 15 * 3
Monday, March 31, 2014
31st March 2014 Legs
SSB squat
worked up to 200kg * 1
180kg * 2
120kg * 5 * 5
SSB good morning
100kg * 10 * 3
Seated Leg Curl
75kg * 10 * 3
Had a fever today and wasn't feeling so great. Top single felt heavy on the SSB squat, and the bar felt kinda flimsy for some reason. Worked on speed with the 5*5 and finished it in 8 mins. The pounding in my head kept getting worse, so cut the workout shorter than expected.
worked up to 200kg * 1
180kg * 2
120kg * 5 * 5
SSB good morning
100kg * 10 * 3
Seated Leg Curl
75kg * 10 * 3
Had a fever today and wasn't feeling so great. Top single felt heavy on the SSB squat, and the bar felt kinda flimsy for some reason. Worked on speed with the 5*5 and finished it in 8 mins. The pounding in my head kept getting worse, so cut the workout shorter than expected.
Sunday, March 30, 2014
Shoulder session + Arms session
28th March 2014 Shoulders
BTN press
worked up to 95kg * 1
65kg * 12
50kg * 15
Rest time was about 1 min.
DB press
30kg * 10 * 5
Rest time was about 2 mins. Had to rest more cos I think I might have pushed the rest time a little too much on the main lift.
Single arm Side raise
20kg * 12 * 4
Standing Lateral raises
15kg * 15 * 4
Rear Delt machine
47kg * 40 * 3
30th March 2014 Arms
BB curls
worked up to 50kg * 8a
back off sets of 10 reps @45, 40, 35, 30 (kg)
Single arm hammers
24kg * 10 * 4
Cable Preacher
4 sets of 15
Close grip bench
worked up to 120kg * 1
112.5kg * 10
105kg * 10
130kg * 1
140kg * 1
150kg * 1 (PR)
100kg * 10 (feet up)
80kg * 15 (feet up)
Felt pretty in the groove today after the worksets, so decided to chase some fatigue singles. New PR at 150kg, intention was to pause, but bar was not completely motionless. Weight went up fairly smoothly too, though it felt a tad grindy. Vid is on my instagram @twainteo. Haven't close gripped in two weeksish so this was a pleasant surprise.
Tricep pushdowns (straight bar)
3 sets of 20
BTN press
worked up to 95kg * 1
65kg * 12
50kg * 15
Rest time was about 1 min.
DB press
30kg * 10 * 5
Rest time was about 2 mins. Had to rest more cos I think I might have pushed the rest time a little too much on the main lift.
Single arm Side raise
20kg * 12 * 4
Standing Lateral raises
15kg * 15 * 4
Rear Delt machine
47kg * 40 * 3
30th March 2014 Arms
BB curls
worked up to 50kg * 8a
back off sets of 10 reps @45, 40, 35, 30 (kg)
Single arm hammers
24kg * 10 * 4
Cable Preacher
4 sets of 15
Close grip bench
worked up to 120kg * 1
112.5kg * 10
105kg * 10
130kg * 1
140kg * 1
150kg * 1 (PR)
100kg * 10 (feet up)
80kg * 15 (feet up)
Felt pretty in the groove today after the worksets, so decided to chase some fatigue singles. New PR at 150kg, intention was to pause, but bar was not completely motionless. Weight went up fairly smoothly too, though it felt a tad grindy. Vid is on my instagram @twainteo. Haven't close gripped in two weeksish so this was a pleasant surprise.
Tricep pushdowns (straight bar)
3 sets of 20
Wednesday, March 26, 2014
Super backlogged sessions (long post)
20th March 2014 Shoulders
BTN press
worked up to 95kg * 1
65kg * 12
45kg * 20
DB Shoulder press
30kg * 10 * 5
Lateral raises
14kg * 12 * 6
Band Pullaparts
4 sets of 25
22nd March 2014 Back
Lat pulldowns
worked up to 3 sets of 8 with the stack
Cable one arm rows
4 sets of 12
Cable straight bar
4 sets of 12
Wide grip pulldowns
4 sets of 20
Didn't squat or deadlift last week as my back was acting up quite a bit. So spent more time rolling and stretching instead.
24th March 2014 Chest
Incline bench
worked up to 115kg * 1
95kg * 15/1/1 (lol)
70kg * 17
Incline DB press
40kg * 10 * 5
Incline DB flyes
16kg * 15 * 4
25th March 2014 Squats
High bar squats
worked up to 207.5kg * 1 (PR)
attempted 220kg * 1 (but no depth)
140 * 5
135 * 8 * 4
Called it a day there cos it was really late and I decided I'd do another real legs session the next day.
26th March 2014 Legs
Seated Leg curls
45kg * 20 * 3
SSB Good mornings
worked in sets of 5 reps, 10kg increments, from 80kg, till 150kg * 5
160kg * 8 (PR)
SSB pause Squats
120 * 8 * 3
The pause was just about a second and a half. Counted these myself so they probably aren't as accurate.
Single leg press
70kg * 15 * 3
Slight pause at bottom of each rep.
Seated Leg curls
65kg * 12 * 3
No lunges today because the pause squats really did a number on my quads.. especially the VMO. SSB squats seem to be a good alternative to high bar, and not as awkward for me, but I think I will try to do some high bar work as often as I can so that I don't need an SSB all the time. Pretty happy with the good mornings. The last rep still looked pretty nice and fast to lockout, but decided to leave some in the tank.
Finally getting a little bit of free time this week. Gonna try to rest up as much as i can (SLEEP!). Diet is going along pretty well, I think I'm actually leaning out in some areas, but I weighed in at 98.5kg today on an empty stomach. Weird.. but in a good way. Macros are still 360/360/140 (C/P/F).
BTN press
worked up to 95kg * 1
65kg * 12
45kg * 20
DB Shoulder press
30kg * 10 * 5
Lateral raises
14kg * 12 * 6
Band Pullaparts
4 sets of 25
22nd March 2014 Back
Lat pulldowns
worked up to 3 sets of 8 with the stack
Cable one arm rows
4 sets of 12
Cable straight bar
4 sets of 12
Wide grip pulldowns
4 sets of 20
Didn't squat or deadlift last week as my back was acting up quite a bit. So spent more time rolling and stretching instead.
24th March 2014 Chest
Incline bench
worked up to 115kg * 1
95kg * 15/1/1 (lol)
70kg * 17
Incline DB press
40kg * 10 * 5
Incline DB flyes
16kg * 15 * 4
25th March 2014 Squats
High bar squats
worked up to 207.5kg * 1 (PR)
attempted 220kg * 1 (but no depth)
140 * 5
135 * 8 * 4
Called it a day there cos it was really late and I decided I'd do another real legs session the next day.
26th March 2014 Legs
Seated Leg curls
45kg * 20 * 3
SSB Good mornings
worked in sets of 5 reps, 10kg increments, from 80kg, till 150kg * 5
160kg * 8 (PR)
SSB pause Squats
120 * 8 * 3
The pause was just about a second and a half. Counted these myself so they probably aren't as accurate.
Single leg press
70kg * 15 * 3
Slight pause at bottom of each rep.
Seated Leg curls
65kg * 12 * 3
No lunges today because the pause squats really did a number on my quads.. especially the VMO. SSB squats seem to be a good alternative to high bar, and not as awkward for me, but I think I will try to do some high bar work as often as I can so that I don't need an SSB all the time. Pretty happy with the good mornings. The last rep still looked pretty nice and fast to lockout, but decided to leave some in the tank.
Finally getting a little bit of free time this week. Gonna try to rest up as much as i can (SLEEP!). Diet is going along pretty well, I think I'm actually leaning out in some areas, but I weighed in at 98.5kg today on an empty stomach. Weird.. but in a good way. Macros are still 360/360/140 (C/P/F).
Tuesday, March 18, 2014
18th March 2014 Chest
Incline Bench
worked up to 115kg * 1
95kg * 10/3/3 (rest pause 15 seconds)
65kg * 15
Really pushed the rest time on these (30 to 45s), so my pressing reps really suffered. Was aiming for 20 with the last set, but totally died at 15 reps. I think I should try to do this in 15 mins instead of the 10 that I did it in, so there's just enough time to recover, but not too long such that I'm resting too much.
DB incline bench
38kg * 10 * 5 (3rd set was only 9)
Harder than expected, especially since I was actually pretty gassed from incline before this. By the 4th and 5th set, my rest time was something like 1.5 to 2 mins.
Flyes
3 sets of 15
Band pull aparts
100 reps
Push day has been divided into seperate chest and shoulders day, mainly because i'm so busy with work, it's hard to find more than an hour to actually train, so I figure this would work better for the moment. Sets and reps still follow the same template, with an overwarmup followed by rep sets and then some volume work. If I have the chance to do a push day, I will still do it, but for the time being, this seems to work better. Managed to get everything done in about 35 to 40 mins.
worked up to 115kg * 1
95kg * 10/3/3 (rest pause 15 seconds)
65kg * 15
Really pushed the rest time on these (30 to 45s), so my pressing reps really suffered. Was aiming for 20 with the last set, but totally died at 15 reps. I think I should try to do this in 15 mins instead of the 10 that I did it in, so there's just enough time to recover, but not too long such that I'm resting too much.
DB incline bench
38kg * 10 * 5 (3rd set was only 9)
Harder than expected, especially since I was actually pretty gassed from incline before this. By the 4th and 5th set, my rest time was something like 1.5 to 2 mins.
Flyes
3 sets of 15
Band pull aparts
100 reps
Push day has been divided into seperate chest and shoulders day, mainly because i'm so busy with work, it's hard to find more than an hour to actually train, so I figure this would work better for the moment. Sets and reps still follow the same template, with an overwarmup followed by rep sets and then some volume work. If I have the chance to do a push day, I will still do it, but for the time being, this seems to work better. Managed to get everything done in about 35 to 40 mins.
Friday, March 14, 2014
Squat session + backlogged Shoulder session
13th March 2014
BTN press
worked up to 80kg * 1
62.5kg * 10
42.5kg * 20
These were incredibly light. 80kg moved really fast so I'm considering pushing up the single to 85kg, and try to achieve the same speed. The bar is lowered till it is below the bottom of my ears and pressing is done seated without a back support. The 10 rep workset was also really easy, could easily get 5 more reps. I think I might have started the weights a little too conservatively.
DB press
28kg * 10 * 5
Single arm laterals
worked up to 20kg * 12 * 3
Single arm cable laterals
3 sets of 20 reps
14th March 2014
Session 1
Squat
Worked up to 190kg * 1
Session 2
Front Squat
Worked up to 150kg * 1 (this was ugly as shit, I can't stay upright enough)
Session 3
Squat
Worked up to 200kg * 1
SSB squat
worked up to 120kg * 5 * 5
SSB good mornings (arched back)
worked up to 120kg * 5
Single leg leg press
50kg * 20 * 2
Seated Leg curl
75kg * 12 * 2
Before anyone thinks i'm going full bulgarian or anything, the reason I did 3 'sessions' today, was because I kept getting interrupted by work. After working up in my squat initially, I had to tend to a client for an hourish. After that, I returned to the bar and tried to get my session in again, but my next client came just after I finished working up in my front squats. Thwarted twice but not down for the count, I decided to get in a third session at 10pm, this time with no distractions. It's already bad enough I pushed my leg training to today, but i'll be damned if I don't get in my accessories haha Good mornings felt really good and fast. Tried to replicate my deadlift as much as possible. Used the SSB since my shoulders were still stiff even after hitting the overwarmup on the squat. My glutes and QL were feeling really tight today though. Anyway, time to catch some Zs!!
BTN press
worked up to 80kg * 1
62.5kg * 10
42.5kg * 20
These were incredibly light. 80kg moved really fast so I'm considering pushing up the single to 85kg, and try to achieve the same speed. The bar is lowered till it is below the bottom of my ears and pressing is done seated without a back support. The 10 rep workset was also really easy, could easily get 5 more reps. I think I might have started the weights a little too conservatively.
DB press
28kg * 10 * 5
Single arm laterals
worked up to 20kg * 12 * 3
Single arm cable laterals
3 sets of 20 reps
14th March 2014
Session 1
Squat
Worked up to 190kg * 1
Session 2
Front Squat
Worked up to 150kg * 1 (this was ugly as shit, I can't stay upright enough)
Session 3
Squat
Worked up to 200kg * 1
SSB squat
worked up to 120kg * 5 * 5
SSB good mornings (arched back)
worked up to 120kg * 5
Single leg leg press
50kg * 20 * 2
Seated Leg curl
75kg * 12 * 2
Before anyone thinks i'm going full bulgarian or anything, the reason I did 3 'sessions' today, was because I kept getting interrupted by work. After working up in my squat initially, I had to tend to a client for an hourish. After that, I returned to the bar and tried to get my session in again, but my next client came just after I finished working up in my front squats. Thwarted twice but not down for the count, I decided to get in a third session at 10pm, this time with no distractions. It's already bad enough I pushed my leg training to today, but i'll be damned if I don't get in my accessories haha Good mornings felt really good and fast. Tried to replicate my deadlift as much as possible. Used the SSB since my shoulders were still stiff even after hitting the overwarmup on the squat. My glutes and QL were feeling really tight today though. Anyway, time to catch some Zs!!
Tuesday, March 11, 2014
11th March Squat + Chest session + Backlogged session
9th March 2014 Arms
BB Curl
worked up to 45kg * 8 * 3
Hammer curls
22kg * 10 * 4
Preacher curls
10kg * 12 * 4
Close Grip Bench
Worked up to 140kg * 1
105kg * 10
70kg * 20
Rope pushdowns
4 sets of 20
11th March 2014 Squat + Chest session
Squat
worked up to 205kg * 1 * 2 (first one was high)
*super long break cos I had to work till 10pm*
Incline Bench
worked up to 115kg * 1
95kg * 10
62.5kg * 20
Incline DB press
36kg * 10 * 5
Incline DB flyes
20kg * 12 * 4
Was supposed to train legs today, but was training at ziklag in the afternoon when I had to run some errands and attend to an impromptu client midway through my work ups. Came back and continued working up again till I hit the singles, but just after I finished, my client came. So had to work all the way till 10 before I could train again. Decided that I would just do my push training instead, but was super buggered so ended up just doing 'chest'. Figured I'll save the shoulder training for thursday. So will probably have to train legs tmr instead. Life happens, but you gotta work around it and make the best of it. Happy with the speed on the 205kg. First attempt cut so high, you might have thought I was on pot. Buried the second attempt though, and I have the butt wink on video to prove it lol. Squat has been improving so i'm happy with that, but still not able to sit well. Ziklag's incline really makes it much harder to squat so definitely looking forward to squatting at SMU tmr. Also, now that i've achieved my goal prematurely of crossing 200kg beltless, I think I will start belting up and working my belt into my training so I can see if it's all it's hyped up to be.
BB Curl
worked up to 45kg * 8 * 3
Hammer curls
22kg * 10 * 4
Preacher curls
10kg * 12 * 4
Close Grip Bench
Worked up to 140kg * 1
105kg * 10
70kg * 20
Rope pushdowns
4 sets of 20
11th March 2014 Squat + Chest session
Squat
worked up to 205kg * 1 * 2 (first one was high)
*super long break cos I had to work till 10pm*
Incline Bench
worked up to 115kg * 1
95kg * 10
62.5kg * 20
Incline DB press
36kg * 10 * 5
Incline DB flyes
20kg * 12 * 4
Was supposed to train legs today, but was training at ziklag in the afternoon when I had to run some errands and attend to an impromptu client midway through my work ups. Came back and continued working up again till I hit the singles, but just after I finished, my client came. So had to work all the way till 10 before I could train again. Decided that I would just do my push training instead, but was super buggered so ended up just doing 'chest'. Figured I'll save the shoulder training for thursday. So will probably have to train legs tmr instead. Life happens, but you gotta work around it and make the best of it. Happy with the speed on the 205kg. First attempt cut so high, you might have thought I was on pot. Buried the second attempt though, and I have the butt wink on video to prove it lol. Squat has been improving so i'm happy with that, but still not able to sit well. Ziklag's incline really makes it much harder to squat so definitely looking forward to squatting at SMU tmr. Also, now that i've achieved my goal prematurely of crossing 200kg beltless, I think I will start belting up and working my belt into my training so I can see if it's all it's hyped up to be.
Friday, March 7, 2014
7th March 2014 Pull
Pullups
BW * 10 * 5
Deadstop rows
worked up to 100kg * 8 * 3
Weighted pull ups
20kg * 5 * 5
Deadlifts
worked up to 190kg * 5
then singles
197.5
205
212.5 (straps)
217.5 (straps)
222.5 (straps) (hit target)
160 * 2 * 5 (fastest 1.09 m/s) Speed pulls
Shrugs
120kg * 10 * 4
Lat pulldowns
105kg * 10
95 * 10 * 2
65 * 15 * 3
My hams hate me. So do my forearms. Felt really crappy today, but just told myself to just keep concentrating on the next set, and I made it through today's training. Hit the target of 222.5kg. Still need to work on my tightness and keeping the lower back integrity.
BW * 10 * 5
Deadstop rows
worked up to 100kg * 8 * 3
Weighted pull ups
20kg * 5 * 5
Deadlifts
worked up to 190kg * 5
then singles
197.5
205
212.5 (straps)
217.5 (straps)
222.5 (straps) (hit target)
160 * 2 * 5 (fastest 1.09 m/s) Speed pulls
Shrugs
120kg * 10 * 4
Lat pulldowns
105kg * 10
95 * 10 * 2
65 * 15 * 3
My hams hate me. So do my forearms. Felt really crappy today, but just told myself to just keep concentrating on the next set, and I made it through today's training. Hit the target of 222.5kg. Still need to work on my tightness and keeping the lower back integrity.
Tuesday, March 4, 2014
Push and Leg sessions
03/03/02014 Push
Incline Bench
Worked up to 130kg * 1
95kg * 10
60kg *20
Incline DB Bench
32kg * 10 * 5
BTN press
Worked up to 52.5kg * 8 * 2
DB shoulder press
22kg * 10 * 5
04/03/2014 Legs
Squat
Worked up to 195kg * 1
147.5kg * 5
132.5kg * 10
120kg * 20
Good Mornings
90kg * 12 * 4
Single Leg press
50kg * 20 * 3
Lunges
40kg * 20 * 3
Leg Curls
75kg * 12 * 3
Worked on opening up the hips and sitting down more. Work ups in the squat were easy and all moved rather fast, although I still suspect I am not accelerating to the top, since I get a pretty strong rebound out of the bottom. Didn't have my tripod today so couldn't video as there was no one around to help me take a vid. 120 * 20 sucked cos I am absolute shit at high rep squats. I feel better about this though, because it was done rep by rep, rather than trying to rush through it as I usually do with high rep squats. Lunges sucked too. I'm convinced they were invented by satan.
Incline Bench
Worked up to 130kg * 1
95kg * 10
60kg *20
Incline DB Bench
32kg * 10 * 5
BTN press
Worked up to 52.5kg * 8 * 2
DB shoulder press
22kg * 10 * 5
04/03/2014 Legs
Squat
Worked up to 195kg * 1
147.5kg * 5
132.5kg * 10
120kg * 20
Good Mornings
90kg * 12 * 4
Single Leg press
50kg * 20 * 3
Lunges
40kg * 20 * 3
Leg Curls
75kg * 12 * 3
Worked on opening up the hips and sitting down more. Work ups in the squat were easy and all moved rather fast, although I still suspect I am not accelerating to the top, since I get a pretty strong rebound out of the bottom. Didn't have my tripod today so couldn't video as there was no one around to help me take a vid. 120 * 20 sucked cos I am absolute shit at high rep squats. I feel better about this though, because it was done rep by rep, rather than trying to rush through it as I usually do with high rep squats. Lunges sucked too. I'm convinced they were invented by satan.
Sunday, March 2, 2014
1st March 2014 Backlogged trainings
Monday, 24th February 2014 Push
BTN press
Worked up to 80kg * 1, then 62.5kg * 8, then 42.5kg * 20
Shoulder DB press
25kg * 10 * 5
Incline bench
80kg * 8 * 2
85kg * 8
Incline DB press
26kg * 10 * 5
Tuesday, 25th February 2014 Legs
Squat
Worked up to 190kg * 1, then 140kg * 5, then 125kg * 8
Stiff legged Deadlift
110kg * 8 * 3
Leg press
4 plates * 20 * 4
Lunges
30kg * 4 walks
Friday, 28th February 2014 Pull
Pull ups
BW * 10 * 5
Deadstop BB rows
worked up to 90kg * 8 * 4
Weighted pull ups
20kg * 5 * 5
Deadlift
worked up to 180 * 5
Shrugs
90kg * 20 * 3
Lat pulldowns
75kg * 20 * 3
Saturday, 1st March 2014 Arms
BB curl
worked up to 40kg * 10 * 3
Hammer curls
22.5kg * 10 * 3
Single arm BB curl
12.5kg* 10 * 4
Close grip bench
worked up to 120kg * 1, then 105kg * 9, then 60kg * 20
Tricep pushdowns
4 sets of 20
My training now is very bodybuildingish. Getting in some rep work for the main lifts, but utilizing Paul Carter's 54321 over warmup template. This basically means I work up to a very comfortable and fast single, before delving into the rep work. Kinda liking the mass building phase, since previously I was a frequency junkie, so this is a nice change. Also, the volume in each workout is kicking my ass so I hope that'll help me bring my training condition up. Planning to run this phase for about 6 weeks more, then reevaluate and decide if I will start into the base building method or stretch out the mass phase a little longer.
BTN press
Worked up to 80kg * 1, then 62.5kg * 8, then 42.5kg * 20
Shoulder DB press
25kg * 10 * 5
Incline bench
80kg * 8 * 2
85kg * 8
Incline DB press
26kg * 10 * 5
Tuesday, 25th February 2014 Legs
Squat
Worked up to 190kg * 1, then 140kg * 5, then 125kg * 8
Stiff legged Deadlift
110kg * 8 * 3
Leg press
4 plates * 20 * 4
Lunges
30kg * 4 walks
Friday, 28th February 2014 Pull
Pull ups
BW * 10 * 5
Deadstop BB rows
worked up to 90kg * 8 * 4
Weighted pull ups
20kg * 5 * 5
Deadlift
worked up to 180 * 5
Shrugs
90kg * 20 * 3
Lat pulldowns
75kg * 20 * 3
Saturday, 1st March 2014 Arms
BB curl
worked up to 40kg * 10 * 3
Hammer curls
22.5kg * 10 * 3
Single arm BB curl
12.5kg* 10 * 4
Close grip bench
worked up to 120kg * 1, then 105kg * 9, then 60kg * 20
Tricep pushdowns
4 sets of 20
My training now is very bodybuildingish. Getting in some rep work for the main lifts, but utilizing Paul Carter's 54321 over warmup template. This basically means I work up to a very comfortable and fast single, before delving into the rep work. Kinda liking the mass building phase, since previously I was a frequency junkie, so this is a nice change. Also, the volume in each workout is kicking my ass so I hope that'll help me bring my training condition up. Planning to run this phase for about 6 weeks more, then reevaluate and decide if I will start into the base building method or stretch out the mass phase a little longer.
Saturday, February 22, 2014
22nd February 2014 Squat + Arms
Squat
worked up to 180kg * 3 (RPE 8.5)
Progress PR. Left my tripod at home so didn't manage to film this. 3rd rep had a fair bit of lean. At an RPE 8.5 that wouldn't guarantee 5 reps, hence the decision to stop. Total time taken to work up to this set was 16 mins, since I took a fair bit of rest.
BB curl
Worked up to 40kg * 10 * 3
DB preacher
12kg* 10 * 4
Hammers
22kg * 10 * 4
Close grip bench (one on smooth)
worked up to 105kg * 8, then 65kg * 20
Straight bar pushdown
4 sets of 20 reps
The 65 for 20 reps was harder than expected. Total training time was about 40 mins. Yes the mass building phase has an arms day. Hopefully bigger arms will mean more support in my bench.
worked up to 180kg * 3 (RPE 8.5)
Progress PR. Left my tripod at home so didn't manage to film this. 3rd rep had a fair bit of lean. At an RPE 8.5 that wouldn't guarantee 5 reps, hence the decision to stop. Total time taken to work up to this set was 16 mins, since I took a fair bit of rest.
BB curl
Worked up to 40kg * 10 * 3
DB preacher
12kg* 10 * 4
Hammers
22kg * 10 * 4
Close grip bench (one on smooth)
worked up to 105kg * 8, then 65kg * 20
Straight bar pushdown
4 sets of 20 reps
The 65 for 20 reps was harder than expected. Total training time was about 40 mins. Yes the mass building phase has an arms day. Hopefully bigger arms will mean more support in my bench.
Friday, February 21, 2014
17th February 2014 Squat, 18th February 2014 Push, 20th February 2014 Pull
17th February 2014
Squat
worked up to 155kg * 5 * 5, then 180kg * 1
Did 3 or 4 back off sets of 140kg * 5
18th February 2014
Incline bench
worked up to 95kg * 8, then 60kg * 20
DB incline
30kg * 10 * 5
BTN press
50kg * 8 * 2
DB press
20kg * 10 * 5
20th February 2014
Pull ups
BW * 10 * 6
Deadstop rows
80kg * 8 * 4
Weighted Pull ups
20kg * 5 * 5
Deadlifts
worked up to 170kg * 5
DB Shrugs
34kg * 20 * 3
Pull downs
3 sets of 8 (can't remember the weight)
Had to change my training to fit my schedule. Currently on a course so I'm not getting much sleep and my recovery isn't on point, so decided to do a mass building phase before transitioning back into strength. Still will go heavy on the compound movements, but in the higher rep ranges of 5 - 10.
Squat
worked up to 155kg * 5 * 5, then 180kg * 1
Did 3 or 4 back off sets of 140kg * 5
18th February 2014
Incline bench
worked up to 95kg * 8, then 60kg * 20
DB incline
30kg * 10 * 5
BTN press
50kg * 8 * 2
DB press
20kg * 10 * 5
20th February 2014
Pull ups
BW * 10 * 6
Deadstop rows
80kg * 8 * 4
Weighted Pull ups
20kg * 5 * 5
Deadlifts
worked up to 170kg * 5
DB Shrugs
34kg * 20 * 3
Pull downs
3 sets of 8 (can't remember the weight)
Had to change my training to fit my schedule. Currently on a course so I'm not getting much sleep and my recovery isn't on point, so decided to do a mass building phase before transitioning back into strength. Still will go heavy on the compound movements, but in the higher rep ranges of 5 - 10.
Friday, February 14, 2014
Backlogged sessions + 14th February 2014 Speed Squat
10th February 2014 Heavy Squat
Squat
worked up to 150kg * 5 * 5, then worked up to 160kg * 3, then 140kg * 5 * 3
Paused Squat (5s)
100kg * 5 * 2
GHR Abs
3 sets of 15
11th February 2014 Heavy Bench
Paused Close grip bench (2 on smooth, 3s pause)
worked up to 120kg * 3 * 6
Touch and go Close grip
100kg * 5 * 3
110kg * 5
BTN Press
50kg * 10 * 3
JM press
60kg * 8 * 3
Tricep pushdowns
4 sets of 15
Bentover rows
4 sets of 12
14th February 2014 Speed Squat
Box Squat (1second pause)
worked up to 110kg * 2 * 10
worked up to 170kg * 2
Hamstring curl machine
45kg * 20 * 3
Standing Ab crunch
3 sets of 15
Back starting to tighten up a little. Need to stretch more. Squats didn't feel super comfortable today even though everything moved pretty fast, except the 170s. Getting them moving after the pause felt tougher than they looked.
Squat
worked up to 150kg * 5 * 5, then worked up to 160kg * 3, then 140kg * 5 * 3
Paused Squat (5s)
100kg * 5 * 2
GHR Abs
3 sets of 15
11th February 2014 Heavy Bench
Paused Close grip bench (2 on smooth, 3s pause)
worked up to 120kg * 3 * 6
Touch and go Close grip
100kg * 5 * 3
110kg * 5
BTN Press
50kg * 10 * 3
JM press
60kg * 8 * 3
Tricep pushdowns
4 sets of 15
Bentover rows
4 sets of 12
14th February 2014 Speed Squat
Box Squat (1second pause)
worked up to 110kg * 2 * 10
worked up to 170kg * 2
Hamstring curl machine
45kg * 20 * 3
Standing Ab crunch
3 sets of 15
Back starting to tighten up a little. Need to stretch more. Squats didn't feel super comfortable today even though everything moved pretty fast, except the 170s. Getting them moving after the pause felt tougher than they looked.
Saturday, February 8, 2014
8th February 2014 Speed Bench
Close grip speed bench (2-4 fingers on the smooth)
worked up to 90kg * 3 * 8
Still working on the acceleration and basic set up. I find that I can stay tighter with my legs in front, feet flat, knee lower than hip position. Still have to use a super close grip due to the pec strain. As a result, the bar path is much longer than it should be, but that gives me more time to work in the acceleration. Some sets still feel a little cruisy but overall, am starting to get more comfortable with the set up and execution. Rest time was 30s between sets.
Press
worked up to 70kg * 5 * 4
Every rep was from a pause. Rest time was 1 min between sets. Also focused on accelerating and bringing my head thru.
Neutral Grip DB Incline Bench
20kg * 15 * 4
Just to get some blood into the chest, to help with the recovery.
DB shrugs
30kg * 12 * 4
5 second holds at the top of each rep.
Rope pushdown
3 sets of 20
Pull ups
3 sets of 20
Rest time for all accessories are 1 min.
worked up to 90kg * 3 * 8
Still working on the acceleration and basic set up. I find that I can stay tighter with my legs in front, feet flat, knee lower than hip position. Still have to use a super close grip due to the pec strain. As a result, the bar path is much longer than it should be, but that gives me more time to work in the acceleration. Some sets still feel a little cruisy but overall, am starting to get more comfortable with the set up and execution. Rest time was 30s between sets.
Press
worked up to 70kg * 5 * 4
Every rep was from a pause. Rest time was 1 min between sets. Also focused on accelerating and bringing my head thru.
Neutral Grip DB Incline Bench
20kg * 15 * 4
Just to get some blood into the chest, to help with the recovery.
DB shrugs
30kg * 12 * 4
5 second holds at the top of each rep.
Rope pushdown
3 sets of 20
Pull ups
3 sets of 20
Rest time for all accessories are 1 min.
Thursday, February 6, 2014
February 6th 2014 Speed Squat + Heavy Pull
Box Squat (Parallel)
worked up to 100kg * 2 * 12 (30 seconds rest)
then worked up to 150kg * 2 (RPE 8)
Squats felt pretty good today, weight was light and moving fast, so kept trying to practice my acceleration and make the weight 'jump' off my traps as much as possible. Working up to a heavier double after that just to feel some heavier weight. Focused on pausing and holding the weight on the box, and using the glutes to power it out of the hole.
Rack Pulls (3" below knee) (RPE 9)
100kg * 2
130 * 2
160 * 2
180 * 2
200 * 2
220 * 1
232 * 1
3 inches below the knee is roughly the same as a 4" block pull for me, but I prefer pulling off the rack because I always find it much harder to start the pull. Target for today was 500# and hence it was somewhat of a little triumph to be holding more than 500# in my hands again post injury. It's been 18 weeks since my injury which is the fastest I've come back from this similar injury, the previous time taking me about 24 weeks. Back position on the 232 felt comfortable enough, but felt like it was near limit so stopped. Could bring the hips through easily, which for me is a tell tale sign my back integrity was still ok.
Front squats
60 * 10 * 2
Just some light front squat work, but my hips were tightening up from the pulling, so stopped here and moved on to stretching, since I couldn't open them enough to really get the butt sitting down.
All in all, a good session. Did some flossing with the bands for my ankle, calves, quads and hips, but not very thoroughly, just enough to allow me to get into good squatting position. I find it's much faster than rolling and stretching though, but the effects are temporal. Toe is still fractured and still swollen but the bruising has gone down. Didn't have to think much about it while squatting today though; maybe it's the amino energy(?).
Tuesday, February 4, 2014
Backlogged sessions + 4th February 2014 Heavy benching session
Squat session 29th Jan 2014
Worked up to 135 * 5 * 5
Trap bar deadlifts
200 * 10
GHR abs
20 * 10 * 3
Press session 30th Jan 2014
Worked up to 80 * 3
Speed Bench (Super Close grip)
100 * 4 * 6
Accessories included cable rows, pull ups, pulldowns, band pull aparts
Squat session 31st Jan 2014
Worked up to 140 * 3 * 5, then up to 155 * 3
Trap bar deadlifts
140 * 3 * 6
GHR abs
20 * 10 * 3
Squat session 3rd Feb 2014
Worked up to 140 * 5 * 5
Worksets were all done in 10 mins. I was thoroughly shagged out after and took a half hour nap.
Heavy Bench 4th Feb 2014
Close grip pause bench
115 * 4 * 5, 110 * 4
Pec still feeling strained and weak at the bottom.Still working on technique, so keeping the weights relatively light. Still having problems accelerating to the top.
Foam press Close grip pause bench
worked up to 110 * 2 * 3
Couldn't get the triceps to lock out the weight fast. Total cruising... something I need to work on.
Speed Bench Close Grip
90 * 3 * 4
BTN press
40 * 10
42.5 * 10
45 * 10
47.5 * 10
50 * 10
Pullups
BW * 20 * 4
These were tougher than I imagined. Was swinging some, but not exactly kipping since I have no coordination to do that at all. hahaha
Little toe is still fractured, and as a result, I can't squat in my reebok's. Have been working on getting my flexibility up even more so I can get into a better squat position since I'll be squatting barefoot for a while till my toe heals up. Pec strain bruising has almost entirely disappeared, but it still feels alot of stress if I use any other grip other than close grip (one to two fingers on the smooth). Please heal up..... My luck has truly been shit thus far into the new year lol Let's hope we can turn this around! Grind on!!
Worked up to 135 * 5 * 5
Trap bar deadlifts
200 * 10
GHR abs
20 * 10 * 3
Press session 30th Jan 2014
Worked up to 80 * 3
Speed Bench (Super Close grip)
100 * 4 * 6
Accessories included cable rows, pull ups, pulldowns, band pull aparts
Squat session 31st Jan 2014
Worked up to 140 * 3 * 5, then up to 155 * 3
Trap bar deadlifts
140 * 3 * 6
GHR abs
20 * 10 * 3
Squat session 3rd Feb 2014
Worked up to 140 * 5 * 5
Worksets were all done in 10 mins. I was thoroughly shagged out after and took a half hour nap.
Heavy Bench 4th Feb 2014
Close grip pause bench
115 * 4 * 5, 110 * 4
Pec still feeling strained and weak at the bottom.Still working on technique, so keeping the weights relatively light. Still having problems accelerating to the top.
Foam press Close grip pause bench
worked up to 110 * 2 * 3
Couldn't get the triceps to lock out the weight fast. Total cruising... something I need to work on.
Speed Bench Close Grip
90 * 3 * 4
BTN press
40 * 10
42.5 * 10
45 * 10
47.5 * 10
50 * 10
Pullups
BW * 20 * 4
These were tougher than I imagined. Was swinging some, but not exactly kipping since I have no coordination to do that at all. hahaha
Little toe is still fractured, and as a result, I can't squat in my reebok's. Have been working on getting my flexibility up even more so I can get into a better squat position since I'll be squatting barefoot for a while till my toe heals up. Pec strain bruising has almost entirely disappeared, but it still feels alot of stress if I use any other grip other than close grip (one to two fingers on the smooth). Please heal up..... My luck has truly been shit thus far into the new year lol Let's hope we can turn this around! Grind on!!
Tuesday, January 28, 2014
Heavy Bench 28th January 2014
Bench (paused)
Bar * 10, 10
60kg * 5
80 * 5
90 * 5
100 * 5 (strained my right pec here)
Close Grip (paused)
110kg * 3, 3, 3
105 * 3, 3, 3
Was experimenting with different grips today, and ended up straining my pec. Doesn't seem THAT bad, but it's purplish blackish bruised and swollen, plus tender to the touch. I don't think it's torn off, but just a bad strain. Switched to close grip after that to take some pressure off it, but felt really weak cos of the pain. Probably should have stopped but still managed to continue my training somehow.
Close grip (touch and go)
100kg * 4, 4, 4, 4, 4, 3
Tried to go as fast as I could with these, working on pushing as fast as I could, but couldn't finish the reps well cause of the pec pain, so these ended up pretty slow.
BTN press
40kg * 10 * 3
Yates rows
80kg * 10 * 3
I supersetted the BTN pressing and rows, using a close grip. Surprisingly, the pec didn't hurt much during the BTN pressing. Rest time was about 1 min.
Called it a day there and came back. Ran the pec under some cold water and just spammed a shitload of fish oils plus some cal mag to hopefully help recover this fast. Probably have to adjust my pressing to close grips for the next few weeks.
Bar * 10, 10
60kg * 5
80 * 5
90 * 5
100 * 5 (strained my right pec here)
Close Grip (paused)
110kg * 3, 3, 3
105 * 3, 3, 3
Was experimenting with different grips today, and ended up straining my pec. Doesn't seem THAT bad, but it's purplish blackish bruised and swollen, plus tender to the touch. I don't think it's torn off, but just a bad strain. Switched to close grip after that to take some pressure off it, but felt really weak cos of the pain. Probably should have stopped but still managed to continue my training somehow.
Close grip (touch and go)
100kg * 4, 4, 4, 4, 4, 3
Tried to go as fast as I could with these, working on pushing as fast as I could, but couldn't finish the reps well cause of the pec pain, so these ended up pretty slow.
BTN press
40kg * 10 * 3
Yates rows
80kg * 10 * 3
I supersetted the BTN pressing and rows, using a close grip. Surprisingly, the pec didn't hurt much during the BTN pressing. Rest time was about 1 min.
Called it a day there and came back. Ran the pec under some cold water and just spammed a shitload of fish oils plus some cal mag to hopefully help recover this fast. Probably have to adjust my pressing to close grips for the next few weeks.
Monday, January 27, 2014
27th January 2014 On the road back...
I realize I have neglected this space for quite a while, but I have good reasons. For whoever is still reading this, I have been focusing alot on my rehab, even 'skipping' out on my pressing training due to work commitments and rehab taking priority. Also, I travelled quite a bit during dec to early Jan since my gf was in town.
Anyway, I'm back to training proper and slowly regaining some strength. Long road, but worth the challenge yeah! Just to recap, I tore up my right lumbar, and various other muscles in my sacral area in early October. After extensive rehab (and needling by Aldrin, plus massages from my fellow colleagues), I started back into squatting in early dec, although it was only once to twice a week, and starting out at an extremely high box (851 squats as I call them hehe). Majority of the rehab was mainly just rolling and stretching, with activation drills. By 22nd December, my range of motion had improved such that I managed to box squat to depth. I started squatting proper (without a box, to depth) in the first week of January.
So far my poundage and progression have been based off a linear progression. What I did was set a goal for end feb (180kg * 5) and work backwards. I started off in early jan at 80kg * 5 * 5, and added 5kg each session. I also took this opportunity to try and address my 'lazy lifting', focusing on blasting the weights thru to the top. For the initial stages, I've been squatting 3 times a week, with the exception of the 10th to 16th of Jan, when I was away in Boracay with the gf. The next phase will arrive when I hit 160 * 5 * 5, then I might change the sessions to a Heavy, speed, and volume session, depending on how the 160 goes.
Diet wise, I lowered my calories during my rehab phase, as I didn't require as much, and as a result, I lost some weight, dropping down to 92kg at my lowest. Have started eating more again, and my weight is now back up to 95kg on an empty stomach. Not really gonna count calories, just mentally guesstimate and make sure I get enough protein for the day.
Today's training is listed below.
Squat
worked up to 130kg * 5 * 5
Played with high bar for the first 3 sets, but found that I couldn't accelerate as well. I slowed down towards the top (cruised). Switched back to low bar for the last two sets, and while slower out of the hole, I could accelerate towards the top. The first 3 sets had me feeling relatively tired, but the low bar sets actually made me feel a bit more ramped up. the work sets were done within 12 mins.
Rack pulls (4 inches below knee)
worked up to 190kg * 3 * 3
Decided to do rack pulls because I was lazy to set up the bar on the ground (it's been a long day). The bar feels heavy off the rack, almost as though it's stuck to the rack, but once it got moving, it seemed to jumped straight up to lockout. Decently happy with this, considering that I could barely bend over and reach my mid shins without pain just about 4 weeks back. Did feel like I could have gotten tighter off the rack though, probably will have to record these to review them.
Dead stop rows
60kg * 10 * 3
Pull down Abs
3 sets of 12
Currently, the training plan is as follows:
Mon - Squat & DL movement
Tues - Heavy bench
Wed - Squat & DL movement
Thurs - Rep bench session
Fri - Squat & DL movement
Sat - Heavy Press
Sun - Off day
The DL movements will be constantly rotated between rack pulls (1"- 4" below knees), block pulls (3" - 6" blocks), trap bar(high), trap bar(low), speed pulls from the floor (regular & sumo), regulating between intensity and volume schemes.
The heavy bench session will not necessarily be heavy (high intensity), but may include higher rep work based off the est max. The rep bench session is merely a recovery workout with 4 to 5 sets of light benching.
The sun off day is there in case I need to shift a training a day later or so; basically a buffer day to allow some flexibility in my schedule.
Simple layout, but certainly not easy. Whoever said the road to recovery was easy?
Anyway, I'm back to training proper and slowly regaining some strength. Long road, but worth the challenge yeah! Just to recap, I tore up my right lumbar, and various other muscles in my sacral area in early October. After extensive rehab (and needling by Aldrin, plus massages from my fellow colleagues), I started back into squatting in early dec, although it was only once to twice a week, and starting out at an extremely high box (851 squats as I call them hehe). Majority of the rehab was mainly just rolling and stretching, with activation drills. By 22nd December, my range of motion had improved such that I managed to box squat to depth. I started squatting proper (without a box, to depth) in the first week of January.
So far my poundage and progression have been based off a linear progression. What I did was set a goal for end feb (180kg * 5) and work backwards. I started off in early jan at 80kg * 5 * 5, and added 5kg each session. I also took this opportunity to try and address my 'lazy lifting', focusing on blasting the weights thru to the top. For the initial stages, I've been squatting 3 times a week, with the exception of the 10th to 16th of Jan, when I was away in Boracay with the gf. The next phase will arrive when I hit 160 * 5 * 5, then I might change the sessions to a Heavy, speed, and volume session, depending on how the 160 goes.
Diet wise, I lowered my calories during my rehab phase, as I didn't require as much, and as a result, I lost some weight, dropping down to 92kg at my lowest. Have started eating more again, and my weight is now back up to 95kg on an empty stomach. Not really gonna count calories, just mentally guesstimate and make sure I get enough protein for the day.
Today's training is listed below.
Squat
worked up to 130kg * 5 * 5
Played with high bar for the first 3 sets, but found that I couldn't accelerate as well. I slowed down towards the top (cruised). Switched back to low bar for the last two sets, and while slower out of the hole, I could accelerate towards the top. The first 3 sets had me feeling relatively tired, but the low bar sets actually made me feel a bit more ramped up. the work sets were done within 12 mins.
Rack pulls (4 inches below knee)
worked up to 190kg * 3 * 3
Decided to do rack pulls because I was lazy to set up the bar on the ground (it's been a long day). The bar feels heavy off the rack, almost as though it's stuck to the rack, but once it got moving, it seemed to jumped straight up to lockout. Decently happy with this, considering that I could barely bend over and reach my mid shins without pain just about 4 weeks back. Did feel like I could have gotten tighter off the rack though, probably will have to record these to review them.
Dead stop rows
60kg * 10 * 3
Pull down Abs
3 sets of 12
Currently, the training plan is as follows:
Mon - Squat & DL movement
Tues - Heavy bench
Wed - Squat & DL movement
Thurs - Rep bench session
Fri - Squat & DL movement
Sat - Heavy Press
Sun - Off day
The DL movements will be constantly rotated between rack pulls (1"- 4" below knees), block pulls (3" - 6" blocks), trap bar(high), trap bar(low), speed pulls from the floor (regular & sumo), regulating between intensity and volume schemes.
The heavy bench session will not necessarily be heavy (high intensity), but may include higher rep work based off the est max. The rep bench session is merely a recovery workout with 4 to 5 sets of light benching.
The sun off day is there in case I need to shift a training a day later or so; basically a buffer day to allow some flexibility in my schedule.
Simple layout, but certainly not easy. Whoever said the road to recovery was easy?
Subscribe to:
Posts (Atom)