Backlogged training

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!

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.

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 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.

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.

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

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.

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.

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

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.

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

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.

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

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! 

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

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!

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.

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

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.

Shoulders + Back + Arms

Shoulders 4th April 2014

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.

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

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.