Kev's Training Journal

Kev M

Shoulders n Bi's

Reverse seated machine press
plate45 x 12
plate60 x 12
plate75 x 12,12

Military press
50kgs x 10,10,10

superset with

rear delt raises
5kg plates x 20,20,30

Reverse seated machine press
plate60 x 15

Seated alternate DB curls
15s x 10
22.5s x 8,8

BB preachers
25kgs x 12,12,12

Cable rope hammers
30 x 12
45 x 12,12



Taking a short break from smolov, prolonging week 3 til friday (supposed to start today). I hear it's okay to do this. Reason being I just want to avoid killing my upper back. My technique has come on a bit recently, and as a result my upper back is in bits. Not necessarily in a bad way.
Today's workout was really good. Reverse seated press was awesome, really got alot of blood into the delts like I've never felt before. A guy was telling me that machine was crap the proper way round because it turns into an extreme incline bench, when you get into the seat AC slater style then the weight almost goes behind you and really isolates your delts.

Kev M

Smolov jr bench W4D1

Bench
20kgs x 12,12
50kgs x 12
70kgs x 8
80kgs x 6
90kgs x 6,6,6
92.5kgs x 6
95kgs x 6,10

Lat Pulldowns

Tricep Extensions

Facepulls

EZ bar curls

Seated DB curls

Abs




Trained in Trinity college gym this morning. Not nearly as bad as I expected. Good quality power racks and bars + plenty of weight. The benches aren't great though, they're not as wide as what I'm accustomed to and are very low down, which was a pain.
Benching was good, lat and shoulder both felt great. Was supposed to be 92.5 6x6, but getting the 1.25s was impossible for a while, so I did what I did. Felt strong, definitely could have gone over 10 reps on the last set but held back, 3 more bench sessions left.
The rest was messing around with friends working in light stuff. One of the guys with us got sick doing bent over rows mid-set, and banged out another few reps... Maybe the funniest thing I've ever seen in a gym

Kev M

Smolov jr benchin W3D2

Bench
20kgs x 12
60kgs x 8
80kgs x 6
90kgs x 5
97.5kgs 6 x 5 1 x 8

Facepulls
high reps

Seated cable rows
plate75 x 15,20

Incline bench
40kgs x 12,12,15



Easiest day of this bench cycle so far. Things seem to be clicking now and I feel very strong under the weight. Had a lot more in me on the last set and definitely would have been good for a reps pr had i wanted it. Easier said than done I know, but I'm confident about it.
Really just went by feel on the upper back work, and right now I like higher reps.
Incline bench was a good stretch.

Kev M

Leg Day

Squat
22kgs x 12
62kgs x 12
82kgs x 8
102kgs x 6
122kgs x 4
142kgs x 4
122kgs x 4,4,4

Leg Press
90kgs x 12
140kgs x 12
190kgs x 12,12
210kgs x 12

GoodMornings
20kgs x 12
40kgs x 12,12
50kgs x 12,12

HamCurls lying
32.5 x 12,12
40 x 12,12

Adductors superset 3x20 + 3x20

Leg extensions, single leg
5 x 10




Gotta get this squat moving up again soon. I remember doing goodmornings seemed to work wonders, so let's give that a shot.
Also got to start putting a bigger effort into the squat sets, get some bloodshot eyes and lightheadedness going - really been missing it lately.
Leg pressing was savage - buried all the reps and felt everything working.

Kev M

Smolov jr bench W3D3 + some back + gunshow

Bench (supersetted in some light lat pulldowns close grip)
20kgs x 12
50kgs x 10
60kgs x 8
80kgs x 8
90kgs x 4
102.5kgs 7 x 4, 1 x 6

HS row
40kgs x 12
60kgs x 12
80kgs x 12,12

HS pulldowns
80kgs x 10,12,12

Machine preachers (white)
4 x 12

Reverse grip ez bar curls
20kgs x 12,15,15

Alternate DB curls
20kg DBs x 8,10
drop
12.5kg DBs x 10



Terrible benchin today. Bad setup - the bar was uneven in the rack which caused my right side to come out more from the get go unracking it, and my upper back was sliding on the bench a bit when i gave leg drive - bit of a disaster really. It was no wonder my right side of upper back wasn't happy unracking it. Strength felt a little bit down, and some of the middle sets were tough, but as per usual the last set was easy.
Back stuff was light but got a good stretch and pump.
Gunshow was great fun.

Kev M

Conditioning + OH press session

Punchbag clean and press x 10
25kg DBs farmers walk for 75m
Punchbag clean and press x 10
Wheel carry for 75m
Punchbag clean and press x 10

Punchbag thrusters x 10
25kg DBs farmers walk for 75m
Punchbag thrusters x 10
Wheel carry for 75m
Punchbag thrusters x 10

12kg DB one arm swing x 10
Punchbag thrusters x 10

12kg DB one arm swing x 10
Punchbag thrusters x 10

One arm OH DB press
23kgs x 6 each arm
23kgs x 6 each arm
33kgs x 6 each arm
38kgs x 2 each arm
43kgs x 1 each arm
43kgs x 4 each arm PR
33kgs x 12 each arm

Barbell walk
50kgs for 75m



Good session. Managed to get my heart rate up for some time, and also get a little weights PR so all good.
The punchbag was more of a balance issue than anything because it's not an ultra heavy bag.
The wheel is off a jeep and has a tyre on it aswell, once again it's not very heavy, but really pumped the lower back carrying at speed.
Farmers walk was probably too light to even be considered a farmers walk, but hey, moving at speed it fried my traps.

Definitely more fun than hill sprints!!!

Kev M

Smolov jr bench w3d4

Bench
20kgs x 20
50kgs x 8
80kgs x 6
100kgs x 6
107.5kgs 10 x 3

Cable OH tri extensions
light 2 x 20

PecDec
plate35 x 20,20

Light facepulls

Light rear delt raises w/ 5kg plates



That was a rough session, never gonna miss a rep, but shoulders and triceps are just beat the fcuk up. Probably shouldn't have done the DB pressing last night... Still alive though so I guess I win :rolleyes:.
I got a lift out for about 3 of the 10 sets, and that made a considersble difference.
Something that's very apparent to me now is that my technique isn't consistent. If I hit a good groove on a set today then the weight would fly, like I'd feel like I could go for 8+ reps.. but on some sets I was folding forward, not getting the bar in the right path, letting a shoulder come out, and feeling like I couldn't manage 5 reps..

itsallaboutheL

Kev M wrote: »

but shoulders and triceps are just beat the fcuk up. Probably shouldn't have done the DB pressing last night... Still alive though so I guess I win :rolleyes:.

What did i fookin tell ya!

itsallaboutheL

Is that baby smolov finished?

Kev M

itsallaboutheL wrote: »

Is that baby smolov finished?

Yes sir. Tough enough it was.

Kev M

Chest n Tri's

Bench
22kgs x 20
52kgs x 8
72kgs x 6
82kgs x 6
92kgs x 3
102kgs x 2
112kgs x 1
122kgs x 1
132kgs x 1
142kgs x 1.... 10kgs PR
102kgs x 14... 3 reps PR

Incline bench
22kgs x 12
52kgs x 12
72kgs 4 x 10

PecDec
plate35 x 12,15,20

Pushups on knuckles, on blue mat
3 x 15

Straightbar Tricep pressdowns
plate45 x 12
57.5 x 10
65 x 12,12,15

Rev. grip OH tri. cable ext
45 x 12
50 x 12,12
straight to pressdowns as above
50 x 15




Well, smolov jr bench would appear to work. Every set went smoothly, and I may have been good for a little more, but getting over the 140 mark is all I wanted. It's been a long time coming, and I'm very happy to have finally done it .
I was riding on a bit of a high after that bench and everything else was easy. The reps PR was a good set, good speed on all reps and probably could have pushed for another one or 2 but form was starting to go out the window so I stopped (I was also nearly having a heart attack ).
Incline benching was easy, it's usually terrible for me after flat benching, but I guess being in a positive state of mind goes a long way..
And now to feel like a g!mp squatting tomorrow...:D

itsallaboutheL

Benching more than you squat is where it's at these days don'tcha know

Kev M

itsallaboutheL wrote: »

Benching more than you squat is where it's at these days don'tcha know

Fo sho. It's also much more fun.

Kev M

Squat
32kgs x 10
62kgs x 10
82kgs x 6
102kgs x 6
122kgs x 4
132kgs x 4
142kgs x 5
102kgs x 12


Really pushed for time so this is all I got done.
Went with a wide stance today just to try it out. Form was really rock solid, but speed seemed to suffer. This is probably a worthwhile sacrifice if it means my form will be improved. Couldn't get below parallel for the first few sets, but 142 definitely got me there.
It's okay that this was a quick session, because yesterday took alot of of me.

Kev M

OH Pressing Day

Push press (cleaning bar on 1st rep)
50kgs 2 x 8
60kgs x 6
70kgs x 6
80kgs x 3
80kgs x 6

DB OH press (each arm)
22.5kg DB x 8
30kg DB x 8
37.5kg DB x 6
40kg DB 4 x 4

Machine shoulder press (facing into seat)
plate45 x 12
plate67 x 10
plate75 3 x 10

Giant-set
5kg plates lateral raises x 10,12,12,12
32.5kg DB shrugs x 12,12,15,15
5kg plates rear delt flyes x 12,12,12,20



Good session.
Push press was easy, hardest part was cleaning the bar up - my clean seriously sucks. Form actually was pretty crap on the press part too, but the weight didn't make me suffer for it, so hopefully as form comes together I'll be good for 100kgs.
DB pressing was okay. My left side was much better than my right. This is weird because I'm right handed and am always stronger on my right side on everything - except this... Weight was easy anyway.
MAchine press sitting backwards is a great movement, really makes the shoulders and upper back work.

Got some pills in a little transparent bag from predator nutrition, free with my protein. All it said on the bag was Pre-workout: take red and orange pills before training with water... I was tired today so I took my free mystery pills... They were either very good, or I had the biggest placebo experience of my life, bouncing off the walls I was, and 'focus' was seriously turned on. Presumably they were just caffeine/geranium/beta-alanine.. I like ALRI WTF pumped, and Supplement factory's NRG is good too, but this stuff was WAAY stronger.. Must e-mail em and ask for more

Bodyweight is pretty high right now, 16st9lbs this morning, probably gonna push close to 17st tonight after my 21inch pizza challenge. Still have abs in the morning so it's okay.

brianthebard

Kev M wrote: »

DB pressing was okay. My left side was much better than my right. This is weird because I'm right handed and am always stronger on my right side on everything - except this... Weight was easy anyway.

I found that before too, I think it was because on my strong/dominant side I didn't lean over at all which made it slightly harder, wheras with my other arm I leaned to the side slightly and I think this had an effect, watch yourself in a mirror next time if you can.

Bodyweight is pretty high right now, 16st9lbs this morning, probably gonna push close to 17st tonight after my 21inch pizza challenge. Still have abs in the morning so it's okay.

Hate you. that's gas about the pills, worst promotional technique ever.

Kev M

brianthebard wrote: »

I found that before too, I think it was because on my strong/dominant side I didn't lean over at all which made it slightly harder, wheras with my other arm I leaned to the side slightly and I think this had an effect, watch yourself in a mirror next time if you can

Yeah that could be it right there. Good call!!

cardio,shoot me

care to send me some pills :P

Kev M

Back n Bi's

Lat pulldowns
52.5 x 12,12,12

Deadlift
60kgs x 3,3
110kgs x 3
140kgs x 3
160kgs x 1
180kgs x 1
200kgs x 1.... 8kgs PR
180kgs x 2
140kgs x 8

DB row
17.5kg DB x 12
45kg DB x 10
50kg DB x 7
45kg DB x 10

Vgrip pulldowns
60 x 12
75 x 8,8
60 x 12

DB curls
17.5kg DB's x 10
22.5kg DB's x 6,6,6

Preacher machine
plate25 x 12,12,12,12

Hammers
17.5kg DB's x 10,10,10

Hanging lat stretch - 30 seconds




Happy enough with that session. Haven't been deadlifting lately, only once or twice in the last 2 months, and only went up to 150 when I did. So it was nice to pull an easy enough PR today.
The rest was just going through the necessary motions. High volume gunshow being at the forefront

Kev M

cardio,shoot me wrote: »

care to send me some pills :P

only if you've got the $$$$$. Mystery pills don't come cheap

itsallaboutheL

Kev M wrote: »

200kgs x 1.... 8kgs PR

You absolute ****er!!

How?

Kev M

itsallaboutheL wrote: »

You absolute ****er!!

How?

Ahh it's been there for a while now tbh. I'm just a very conservative deadlifter... Have to look after my CNS and all...

Kev M

Meh

Standing calves
plate105 2 x 50

Squat
50kgs 3 x 10

OH press
50kgs 2 x 10

Facepulls
plate40 x 20

Ab pulldowns
plate90 x 12
plate97.5 3 x 12

Seated calves
plate30 2 x 50

Leg extension
plate 20 3 x 12





Getting blood moving + Wanted to try out an epiphany I had regarding squat form + I was bored at home this evening....
From now on I'm gonna squat super wide stance. I'll be weaker this way for a while, but I think it suits my build better, and will be good in the long run... it's a plan.

Hanley

Great deadlifting. That's been coming a while!! Probably good for 220kg knowing you.

Kev M

Chest n Tri's

Paused Bench
22kgs x 12
62kgs x 8
82kgs x 8
92kgs x 3
102kgs x 3
112kgs x 3
122kgs x 5...PR

Paused Incline Dumbells
35kg DB's 3 x 8

Paused flat DB flyes
12.5kg DB's x 10
17.5kg DB's 2 x 12

Paused Dips
x 12,8,10

Paused Straightbar Tri pressdowns
plate75 3 x 12

Paused OH ez bar tri ext.
20kgs x 12
25kgs x 12,12,12



Good session pausing everything. Goal was to pause 120 for a double. My previous best paused bench was 112.5 x 3, and my best touch and go with 120 was 3 reps.. so to pause 122 for 5 is a good PR for me. Dude spotting me said I'd be able for a 140+ pause, I think that could be a bit optimistic but will take all the ego boosting I can get .
DB press and flyes were good, just trying to build a chest here.
Haven't done dips in ages, pausing them was actually good, really worked the tri's hard.
Tri pressdowns felt good paused too, and did OH extensions because they could tie in as assistance for OH press.

Kev M

Hanley wrote: »

Great deadlifting. That's been coming a while!! Probably good for 220kg knowing you.

Cheers! Would have been a huge deal to me a year ago, but it seems like everyone in TF is pulling in the high 200s and two or three 300+ guys now... Gotta catch up :rolleyes:

Kev M

Legs

Squat
22kgs x 12
52kgs x 8
82kgs x 6
102kgs x 4
122kgs x 3
132kgs x 3
142kgs x 2
152kgs x 2
162kgs x 2.... PR

Paused Leg Press
90kgs x 10
140kgs x 10
170kgs x 10
210kgs x 10,10,12

Goodmornings
42kgs x 10,10,10,12




Think I know how to squat now... only took about 2 years of practice. Wide-stance is best for me, speed is reduced, but I'm consistently slow and solid through all the sets. I actually think I paused a lot of the reps.
Old PR was 157.5kgs.. so theres +4.5kgs and another rep for good measure. Actually got the camera on the phone out and attempted to record this set, but forgot it cuts off after 30 seconds, so I just had the 30 seconds of me getting set up. Depth felt good on both reps anyway.. next time I try for any PRs I'll bring a proper camera. Was tempted to just keep going up with singles, but hadn't got a spotter so just quit while I was ahead. And tbh if I do a squat program soon I don't really want to base it on anything heavier than 162

Kev M

OH Pressing Day

OH BB press
22kgs x 12
42kgs x 6
52kgs x 6
62kgs x 4
72kgs x 4
82kgs x 1
92kgs x 1.... 10kg PR

OH DB press
32.5kg DB 6 x 6 each arm

Machine shoulder press
60 x 12
75 x 12
82.5 x 12,12,15

Lateral raises
5kg DB 2 x 15
7.5kg DB 2 x 15

Facepulls
45 x 12
60 x 15,15,20

Vogelpohl pulldowns
60 x 20,20




Form-wise, that was awful... really technique-less affair, much worse than last week.. I'd say because I got about 3 hours sleep and also shoulders were very tired for some reason today, maybe still fatigued from benching last tuesday... On the plus side though, was able to muscle up an easy enough PR, and would be confident to hit 100kgs+ on a better day.
My immediate reaction to today's session is that I should do lighter presses for a while to really nail in the form, I think even loads of sets @ 60kgs on the BB OH press would be enough to see me make good progress strength wise, so that's probably what I'll do... no need to kill my shoulders with all this ME type stuff...

itsallaboutheL

Here fuck off you big wanker!!!


Savage lifting lately man

Kev M

Back n Bi's

Lat pulldowns
plate75 x 12

Speedy Deadlift
60kgs x 12
110kgs x 3
130kgs x 3
140kgs 5 x 3
150kgs x 1

HS rows
40kgs x 12,12,12
50kgs x 12,12

Smith machine shrugs
50kgs x 20,20
60kgs x 20
70kgs x 20
80kgs x 20

EZ bar curls
25kgs x 12
35kgs 3 x 12

Seated DB curls
17.5s 3 x 8

Machine preachers
3 x 12

Reverse grip ez curls
20kgs 3 x 12



Took it pretty easy.. Hurt my shoulder, front delt region, climbing over a big wall in the early hours of Saturday morning.. Pain in the ass because pressing strength feels really stronger than ever right now, and i'm gonna have to deload the pressing movements for a week or two. So no more PRs for a while...
Deads were super easy, 140 never felt lighter, think I'll just keep increasing the weight every week and work in triples.
Kept the rest light and high enough reps, reinforcing form and whatnot.