Kev's Training Journal

Kev M

11.11.09
5/3/1 C3W1 Bench '5' day

Bench (closer grip - pinkies 1.5inches inside rings)
20kgs x 10
40kgs x 10
40kgs x 10
60kgs x 6

72.5kgs x 5
85kgs x 5
95kgs x 9.. closer grip PR

85kgs x 5
72.5kgs x 19.. some class of a high rep PR

Dips
3 x 12

Flat Bench DB flyes
10s x 12
12.5s x 12
15s 2 x 12

Facepulls
4 x 15

Vogelpohls
1 x 20

Straight Cable Curls
x 12
x 12
x 10 restpause 8,8

Hammers across body
12.5s 2 x 12


Good session. I'm benching with a closer grip now because Mr. Wendler said it's much better for staying injury free, which I've always known but sometimes you just need someone to say it loud and clear. The form felt solid, maybe a little bit of strength is being sacrificed, but it feels alot better than full-on wide grip.
I went back down through bench sets 2 (for 5 reps again) and 1 (ballsout) as also suggested at the seminar. Pumped as f***.

brianthebard

Dude Zack Efron? I don't think Wendler would approve. Nice benching though!

Kev M

12.11.09
5/3/1 C3W1 Squat '5' day

Squat
20kgs x 10
20kgs x 10
60kgs x 8
80kgs x 6

92.5kgs x 5
107.5kgs x 5
122.5kgs x 11.. PR (maybe 12 reps, counting went haywire)

107.5kgs x 5
92.5kgs x 15

Leg Ext.
4 x 12-20

HS Hamstring curls
4 x 12 - 20

Decline Ab Bench
x 15
w/ 5kg plate 3 x 15



Good session. Fairly lazy between sets, I'm sleep deprived, but the one important set of the day was good, I'll call it 11 reps so I can chase 12 another day.
I'm squatting with a high enough bar position these days. That's come about because when I start with it lower it seems to creep up onto my traps, it just feels like a much more natural position for me up high right now.

Kev M

14.11.09
5/3/1 C3W2 Military '3' day

5 mins crosstrainer warm-up

Military
20kgs x 12
40kgs x 6
40kgs x 6

45kgs x 3
55kgs x 3
60kgs x 12..PR

55kgs x 3
45kgs x 14

Lat Pulldowns
4 x 8-12 @ 75

Rear Delt machine
2 x 15
rest pause set @ 30: 12,8,6

One arm DB lying tricep ext.
10kg DB 3 x 12

Straightbar Tri pressdowns
4 x 10-12

Seated alternate DB curls
10s x 10
15s x 10
20s x 10
20s rest pause set x 10,8,10.... should have gone up to 22.5s for this set


Diet yesterday and today has been pathetic, so on that note I'm happy to get a nice military PR today. Last cycles' '1' day I got 60 x 11, so going forward rep by rep. Also today I was cleaning the barbell up off the floor, which takes a little out of me/my breath away etc..
The workrate/speed was high today aswell. I had very little rest between sets, especially the two military backdown sets which were basically drop sets from the set @ 60.. 45 x 14 was the toughest thing today..

Inspector Coptoor

60g x 12 is very good going

Kev M

Today

Neck Harness
chain x 40
+ 2.5kgs x 40
+ 5kgs x alot

It's a real therapeutic movement.
I ordered a foam roller and a pull-apart band to involve in my ghey at-home sessions. See what all the fuss is about foam rollers and stuff...

Kev M

17.11.09
5/3/1 C3W2 Deadlift '3' day

5 mins crosstrainer warmup

Deadlift
60kgs x 6
60kgs x 6
90kgs x 5

115kgs x 3
135kgs x 3
150kgs x 7.. easy PR

135kgs x 3
120kgs x 5... should have been 115 but no matter

DB rows
30kg DB x 12
50kg DB 3 x 7

Shrugs
60kgs x 15
90kgs x 15
110kgs x 12
140kgs x 12,15

Difficult ab decline bench
x 15
w/ 5kg 3 x 10.. dropping plate around rep 8


Solid enough day, didn't go totally ballsout on anything because I'll be training 3 days in a row now this week and want a decent benching performance tomorrow. Was suppose to deadlift yesterday but unfortunately my dog was in very bad shape and died, tbh I'm probably still in shock but it was his time, and he had a good long life.
I had a shot at the 50kg DB today for rows and it was okay, it was one of the rubber DBs which are more difficult to grip because the handle is half smooth and contoured, but the more difficult the better.
I mapped out the next few cycles of 5/3/1 and am realising that the '5' days will be what kill me. The '1' days are fine, '3' day's in the middle, but the '5' day (especially deadlift) will be a pain in the ass.

Kev M

18.11.09
5/3/1 C3W2 Bench '3' day

5 mins crosstrainer

Bench (closer grip)
20kgs x 12
40kgs x 8
60kgs x 8
60kgs x 6

80kgs x 3
90kgs x 3
100kgs x 8.. close grip PR, and ties wide grip PR

90kgs x 3
80kgs x 17

Incline Bench
20kgs x 12
40kgs 3 x 10
50kgs x 10
60kgs x 15

Flat DB flyes
7.5s x 12
15s x 12
20s 2 x 12

Facepulls
4 x 12-16

Lying barbell tricep ext.
20kgs x 12
30kgs 4 x 10

Seated alternate DB curls
15s x 12
20s x 10
25s rp set x 10,6,5
drop to 20s x 8

HS bench stretch sets
30kgs 2 x 12 + push-ups to failure



I'm wasting away, I need to eat and sleep.

kevpants

Kev M wrote: »

[Was suppose to deadlift yesterday but unfortunately my dog was in very bad shape and died, tbh I'm probably still in shock but it was his time, and he had a good long life.

Shit man that's terrible.

Kev M

kevpants wrote: »

Shit man that's terrible.

It wasn't a happy day that's for sure, but it's one of those inevitable things that, even though you know it's coming, you still can't believe.

Kev M

I'm bored as hell in college right now, with 2 hours to do absolutely nothing, and I'm noticing that my chest isn't experiencing any DOMS from yesterday. Now I'm worried that close-grip bench will fail to develop my chest properly... what a dilemma..
Also I don't think I'm gonna squat tonight, I'll do it Friday and then go straight into W3 on Saturday.
Having a gym in this college would make life so much easier.

Kev M

20.11.09
5/3/1 C3W2 Squat '3' day

Squat
60kgs x 8
60kgs x 8
80kgs x 3
90kgs x 3

100kgs x 3
115kgs x 3
130kgs x 7

115kgs x 3
100kgs x 7

Adductors superset
100 reps on each

HS legpress
80kgs x 12
110kgs x 12
140kgs x 12



Didn't want to train today, feeling like complete sh!t, only planned on doing my 3 reps and going home just so I'd have the right to move onto W3, probably could have pushed for another few reps easy enough if I really wanted to pass out.
HS legpress doesn't feel great, not much of a natural groove to push through.

itsallaboutheL

Kev M wrote: »

Adductors superset
100 reps on each

hehehe

narwog81

Kev M wrote: »

115kgs x 3

HS legpress
80kgs x 12
110kgs x 12
140kgs x 12



.

Should be lifting more than that! push it out.

Kev M

Early this morning
5/3/1 C3W3 Military '1' day

Military
20kgs x 12
40kgs x 8
40kgs x 8

50kgs x 5
55kgs x 3
62.5kgs x 10

55kgs x 3
50kgs x 10

Wide parallel grip lat pulldowns
45 x 12
75 x 12
82.5 3 x 10

Rear delt flyes chest supported on inc. bench
7.5s 4 x 15-20

Straightbar Tricep Pressdowns
75 4 x 10

Ab crunches
2 x 30



Ate right before going in and felt like getting sick the whole time, not very fun.
My cleaning technique is just disgraceful tbh, but on the flipside, never in my wildest dreams did I think I'd one day be reverse-grip curling 62.5kgs

Kev M

narwog81 wrote: »

Should be lifting more than that! push it out.

I dunno, I mean I get a really good deep burn when i use the light weights and lots of reps

Kev M

23.11.09
5/3/1 C3W3 Deadlift '1' day

Deadlift w/ poxy crap black bar w/ one side jangling away
72kgs x 6
72kgs x 6
102kgs x 2
102kgs x 2

127kgs x 5
142kgs x 3
159.5kgs x 5.. PR no hassle

GMs
40kgs 4 x 10

DB rows
22.5 x 12
32.5 x 10
50 x 7,7,10

Preacher Curl Machine (closer grip machine)
20 x 20
30 x 20
40 x 12
50 rp x 12,8,6

Absdomiser King-Pro Machine
35 x 30
40 x 30

Hanging leg raises on dec. abs bench
x15,20




Was tempted to have a go at 200 today but decided against it. 150 was my PR 6/7 months ago so hitting 159x5 now feels good, probably could have pulled another 2 reps but that would destroy me for the rest of the week. I've learned that it's okay to go close to failure on military and squat, complete failure on bench, and to steer clear of failure on deads. Doing this seems to let me recover efficiently. However, as I said on here before, very soon Deadlift '5' day is going to be a nightmare.
DB rows felt stronger than last week.
The Absodomizer is one of those machines where you sit upright and crush down a pad pushing into your lower chest. I like it.

Hanley

Kev M wrote: »

23.11.09

Preacher Curl Machine (closer grip machine)
20 x 20
30 x 20
40 x 12
50 rp x 12,8,6

Stolen much?? :D:D

Kev M

Hanley wrote: »

Stolen much?? :D:D

Imitation is the greatest form of complement!!

itsallaboutheL

Kev M wrote: »

Imitation is the greatest form of complement!!

sincerest form of flattery?

Kev M

itsallaboutheL wrote: »

sincerest form of flattery?

I have a terrible* sense of humour, nobody gets my jokes. Oh well

* by terrible, I really mean awesome :cool:

Kev M

25.11.09
5/3/1 C3W3 Bench '1' day + some singles

Bench (closer-grip)
22kgs x 12
22kgs x 12
62kgs x 8
62kgs x 8
82kgs x 3

87kgs x 5
97kgs x 3
107kgs x 1

117kgs x 1
122kgs x 1
127kgs x 1... PR
132kgs x 1... PR

97kgs x 3
87kgs x 10... didn't go ballsout here

Tricep pressdwn
45 x 12
60 x 12
75 x 12
82.5 x 12,16

Facepulls
52.5 x 15,15
60 x 15,20



I may now be a complete believer in close-grip benching, index finger about 1 inch from the smooth. And whoever said 5/3/1 is bad for bench doesn't know what they're on about . That's the first time I've been over 115 on the bench in 4+ months, and over 105 in the last 3 months. I went into the gym with the intention of working up to my old PR 125 and seeing from there if I could manage anything else. I also watched some of my Ryan Kennelly dvd last night which sort of had me psyched up all day LOL.
Wanted to do dips aswell but was short on time.
Don't know what to do with my bench training now, haven't been happy with the reps I've been managing tbh, but tonight's thrown an enexpected spanner in the works.

podge57

great pr, youve been hitting a lot lately. Not far off 3 plates now

Ive actually started using a closer grip too, I'm liking it so far

Inspector Coptoor

very nice bench PR.
good stuff.
I'm experimenting with a closer grip at the moment too

Kev M

Thanks guys, there's so much more power off the chest with the closer grip, only problem is then it feels like you're holding the bar a mile away from you at the top.

Kev M

podge57 wrote: »

Not far off 3 plates now

That's the dream :rolleyes:

one day

Kev M

Today
5/3/1 C3W3 Squat '1' day

Squat
62kgs x 8
62kgs x 8
82kgs x 4
102kgs x 4

109.5kgs x 5
124.5kgs x 3
139.5kgs x 6... 4 reps PR... could have got another few

152kgs x 1... PR
157kgs x 1... PR


Leg Press
4 x 12-15 worked up to about 280



Feeling good today, just had a nice 2 days rest and carb rampage.
My '1' set was good, I pre-decided to do no more than 6 reps, might have been able for 9/10. Then just wanted to feel some heavier weight out, and snag some little PRs in the process, both of which were moderately easy.. i.e. decent control/speed
Wanted to get some abs/calves/hamstings done but once again had no time.
Deload week now...

Kev M

Last Night

Foam Rolling for 15 minutes

That just hurt like hell.


Not gonna train much this week, I'll head up to the gym tonight and do some delts/back/arms and then probably nothing til the weekend. I seem to make my best gains when I do nothing, the training sabotages everything .
Going into C4 I'll be setting up a more strict dieting protocol also, which I haven't been doing this last year at all. Haven't really worked it out yet but I'm thinking 6 meals a day: 2 lean meat meals, 1 fatty meat meal, 1 egg meal, 2 shake meals. Life is fun :cool:

cardio,shoot me

Kev M wrote: »

25.11.09
5/3/1 C3W3 Bench '1' day + some singles

122kgs x 1
127kgs x 1... PR
132kgs x 1... PR

Holy balls how did i miss this!!!?!?!? serious going! thats mighty impressive, btw im really jealous, does everyone on this forum have to bench more than i squat??

Kev M

Tonight's deload workout

HS Lat Pulldown
40kgs x 10
40kgs x 10
80kgs x 10
80kgs x 10
100kgs x 10

Seated DB Shoulder Press
15s 2 x 10
25s 3 x 12

CG bench
60kgs x 15
80kgs x 10

CG bench paused
80kgs 2 x 5
60kgs x 10

Seated Alt DB curls
20s 3 x 8

Rolling DB extensions Kennelly style
12.5s x 10
15s 2 x 10