Kev's Training Journal

Kev M

5/3/1
C3W3 Bench 1 day


Bench
20kgs x 12
50kgs x 8
70kgs x 8
85kgs x 5
95kgs x 3
105kgs x 10.. PR by about 2-3 reps


DB bench
35kg DB's x 8,8,8,10


DB flyes
15kg DB's x 10,10,10,15


Dips
bw x 8,8,8,12


BB skullcrushers
20kgs x 10
30kgs x 10
40kgs 4 x 8


RG OH tricep ext.
plate45 3 x 12

straight into

Straightbar cable pressdowns
sort of rest-paused
plate45 x 20,12,12,12





Benchin was fine, the top set felt pretty solid, I think the most I've previously done @105kgs was 7 reps.
DB bench was easy as hell, felt lighter than last week, don't know what's goin on there, body might just be getting used to the movement again.
Flyes were strange, last week the 17.5s were too heavy to really isolate the chest, then the 15s today were just too light to feel at all. Felt like a waste of time doing them really...
Dips because someone in the 'how to increase bench' thread said to do dips, and sounded convincing about it.. + I haven't done em in ages.
Skullcrushers were easier than last week too. I should probably note that they're more like nosebreakers than skullcrushers, because I don't let my shoulders rotate too far back for safety purposes.
Ran the tri's to death with the cable stuff....

And now, to once again dread having to squat tomorrow. Required reps is all I need

Hanley

Telling ya... skull crushers on the floor is where it's at. Sooooo much nicer on your shoulders.

kevpants

Hanley wrote: »

Sumo in general's a load of sh!te raw!!

Your convo pull's been coming on great. There's no harm pulling sumo for a while to get hip strength up because your conventional pull won't drop off that much, but ultimately I think you should be looking to pull convo. It's the same path myself and Kevpants went down actually... Same with Brutusthebarber!

Yeah you won't be stronger max effort with sumo's raw, even thugh you might be if you used a rep calculator. Heavy weight just moves too slow with them.

I think they might suit the 5/3/1 ok. My take on it is they would be good to do loads of volume on because your hips would be benefiting and your lower back wouldn't be hurt as easy. If you combined high volume sumos with heavy rack pulls and maybe speed pulls into some kind of formuls you could end up with pockets overflowing with win.

Kev M

5/3/1
C3W3 Squat 1 day


Squat
22kgs x 8
62kgs x 8
82kgs x 5
102kgs x 2
109.5kgs x 5
light belt on
124.5kgs x 3
heavy belt on
139.5kgs x 3
paused 139.5kgs x 3
62kgs x 15
close stance oly style
62kgs x 20


Leg Extension
plate45 x 12
plate65 x 12
plate75 x 12
plate85 x 12
drop
plate55 x 12
drop
plate35 x 10


Leg Press (steeper machine)
90kgs x 12
120kgs x 12
150kgs x 12
180kgs x 12


HS Ham curls
15kgs x 20
25kgs x 15
35kgs x 15,15
25kgs x 20


Adductors supersets
3 sets up to
plate60 x 20 on adductor machine
plate67.5 x 20 on glute machine


Ab pulldowns
plate75 x 12
plate97.5 x 12,12
plate105 x 12... PR
plate97.5 x 6
plate75 x 12


Side bends
30kg DB x 12,12,12


Leg raises
x 12,12,12


Calf raise in leg press
90kgs x 50,30,40





Squats form was pretty awful, upper back was sore, really was transferring power everywhere except the bar, not much to say about them other than they were just cr^p..
Went on a bit of a light weight volume rampage then.

Diets been pretty good, I'd say bw will be about 101kgs or just under in the morning.... getting leaner... and weaker

Kev M

kevpants wrote: »

Yeah you won't be stronger max effort with sumo's raw, even thugh you might be if you used a rep calculator. Heavy weight just moves too slow with them.

I think they might suit the 5/3/1 ok. My take on it is they would be good to do loads of volume on because your hips would be benefiting and your lower back wouldn't be hurt as easy. If you combined high volume sumos with heavy rack pulls and maybe speed pulls into some kind of formuls you could end up with pockets overflowing with win.

That's kind of what I was thinking except just did rack pulls. I think i'd be too crippled to contemplate speed pulls after sumos and rack pulls.
The other thing I was thinkin was alternating rack pulls and deficit speed pulls every other week, or of course just going back to conventional deads.

brianthebard

Could I just add to what kevpants and hanley said that box squats with a wide stance might be useful for sumos, and speed pulls are probably completely necessary based on how hard it can be to break the ground. On the other hand once you get it off the ground there's usually no problem. My very limited experience suggests sumos need a lot more direct/targeted assistance work than conventional pulls.

Kev M

Deloading

Fat bar military - 50kgs
Lateral raises - 7.5kb DB's
Incline Bench - 60kgs
Lat Pulldown
Fat bar push press - 70kgs
Facepulls
Curls

All light and easy. Kind of 4 x 10 on everything except push press.



Trained with the boardsies out in Raw last night, awesome gym. Good to meet people from here and finally put some faces to names! And of course thanks to COH for hooking us up with somewhere to train!, and Hanley for starting the beers thread in the first place.


Gonna deload for the next few days, not gonna take a full week, light deads tomorrow, then probably go back heavy on Wednesday.

Hanley

How'd ya end up last night? I bailed at some stage between the hours of 2 and 3. Don't even know if I said goodbye to anyone!!

Kev M

Hanley wrote: »

How'd ya end up last night? I bailed at some stage between the hours of 2 and 3. Don't even know if I said goodbye to anyone!!

We were there til about half 3 I think, sobered up fairly well by the time I got home, and still hungover as **** now... getting old is no fun

Kev M

Deloading


HS pulldown
30kgs x 12
70kgs 2 x 12

Speed pulls
102kgs 5 x 3

SLDL
52kgs 3 x 12

Vogelpohl pulldowns
plate45 x 20
plate60 x 20,20

Cable hammers
plate45 x 12,12,12

Machine preachers
plate25 x 12,12




Schedule is a complete mess atm. Early starts in the morning and finishing fairly late too... gonna be difficult making time to train.. or I'll just start taking off classes.. either which way I'll get back into this on Wednesday.

Kev M

Benchin, Chest n Tri's


Paused Bench
worked up to
100kgs x 3
110kgs x 1
120kgs x 1
130kgs x 1... PR
135kgs x 1... PR


DB bench
37.5kg DB's 4 x 8


DB flyes
17.5kg DB's x 10,10,12,12


Nosebreakers
30kgs x 10
40kgs x 8,8,8


Seated tri pressdown machine
2 x 12... don't like this machine


Rope pressdowns
plate37.5 4 x 12

superset with

Facepulls
plate37.5 x 12,12,12,20



Very tired goin into this, my old friend the insomnia is back to say hello again, so didn't have high hopes for a good session, which it actually definitely was.
Benchin is feeling good, pauses were good, zero complaints here. Next week will either go for 140+ paused or actually start some sort of a calculated plan.
DB bench is feeling strong, fairly confident about moving up through the 40s without much hassle.
Flyes were good today, 17.5s felt like the right weights to be using.
Triceps and elbows feeling good.

Kev M

Squat
60kgs x 12
80kgs x 12
100kgs x 6,6,10

Leg Ext. superset w/ Lying Hamcurls
3 x 12 + 3 x 12




Only had about half an hour to train. New college timetable is fcukd. Lab from 9-12, then again 5-7... So tried to get to the gym in between, which involves a 50min bus ride home from town, making food, driving to gym, realising I have no time, driving home, shower, more food, back to the bus stop and back into town.
And squatting hurt my shoulder today, similar to the one arm DB press sort of pain, had planned to go all out with 125kgs, but no point in risking it on a day where I didn't warm up properly or anything.. This is still technically deload time anyway, no worries.

grimloch

Bring a tupperware container with your lunch and polish it off after your morning lab then get the bus out directly?

You've a 5 hour gap surely you can do better than that mess of activities you just described.

Kev M

grimloch wrote: »

Bring a tupperware container with your lunch and polish it off after your morning lab then get the bus out directly?

You've a 5 hour gap surely you can do better than that mess of activities you just described.

Haha give me a chance only got the timetable today!
And yeah you're right, tupperware container will probably be the way forward!

Kev M

Military
27kgs x 10,10
42kgs x 5,5
47kgs x 5
52kgs x 5
62kgs x 10

Incline Bench
35kgs x 12
75kgs x 8,8
70kgs x 8,8,8

DB laterals
7.5kg DB's x 12,12
12.5kg DB's x 12,12

Rear Delt machine
plate25 x 12,12
plate30 x 12,12

DB shrugs
30kg DB's x 20,20,15

Seated DB press
17.5kg DB's x 10
25kg DB's x 8,8,8
17.5kg DB's x 15

Straightbar Facepulls
2 x 20



Tired session, pressing still feels pretty strong, nothing today was really close to failure, apart from the rear delt machine.
Time to go see Cyrus now. John C Reilly is win in everything.

Kev M

Lat Pulldowns
plate52.5 3 x 15

Deadlift
70kgs x 6
120kgs 3 x 3
140kgs 10 x 3
120kgs 3 x 3

Cable Rows
plate60 x 12
plate75 x 12
plate85 x 12

DB alternate curls
17.5s 4 x 10

DB hammers
17.5s 4 x 10

Wrist curls on bench
30kgs x 20,15

Kpipe curls
light DB's and BB 2 x 20

Hyperextension
x 12
w/ 10kgs x 12,12,12

Decline bench situps
3 x 20

HS lat pulldowns
60kgs 2 x 20... stretch



Just working on form on deads now really. Did all sets today beltless. Got good results a few months ago from just doing triples and increasing the weight/dropping a set or two every week, so why not just do that again.

Kev M

Chest n Tri's

Paused Bench
22kgs x 12
52kgs x 10
82kgs x 6
92kgs x 2
102kgs x 2
112kgs x 5,5
touch n go 92kgs x 10

DB bench
35s 4 x 8

DB flyes
17.5s 4 x 10

Dips
bw 2 x 10 1 x 12

Straightbar pressdowns
plate45 x 12
plate50 x 12
plate57.5 x 12
plate65 x 10,10
drop
plate50 x 8

BB ext. on floor
35kgs x 8,8,8

Rev Grip pressdowns
plate35 4 x 12



Head wasn't really in this one today. Form on the bench was pretty bad, wasn't keeping much 'tightness', bar path wasn't consistent, actually got flat backed a few times. Did the backdown set touch n go to hammer some form out, that set was pretty bad too .
Good fun sesh nonetheless!

Kev M

Legs

Squat
35kgs x 12
60kgs x 8
80kgs x 8
90kgs x 5
100kgs 5 x 5

Leg Press (balck machine)
150kgs x 12
210kgs 4 x 10, 1 x 12

Leg Ext.
plate55 4 x 12

Ham Curls
plate42 3 x 12

Kev M

Military (cleaned from floor)
42kgs x 8
52kgs x 5
62kgs x 5
67kgs x 5,5
62kgs x 5,5

BTN push press
42kgs x 1
52kgs x 1
62kgs x 1

Incline Bench
20kgs x 12
60kgs x 8
70kgs x 8
80kgs x 7,7
70kgs x 8,8

DB laterals
12.5s 3 x 12
drop
5s repped out very strict

Rear delt machine
plate30 3 x 12

Seated DB press
22.5s x 8
27.5s x 8,6,2
22.5s x 8


Good session. I'm sort of very wary about injuring my shoulders, so am going for more volume atm as opposed to trying to move weight. It's feeling good so far.
Military was fine.
Tried some btn press for the first time, might keep these in in future, thing is I'll only be happy doing singles out of the rack, because there's no way I'm dropping it down on my back, I'll take the back of my head off.
Laterals and rear delts are a good ghey pump, the set with the 5s was killer, really burned, had me walking around like I was carrying two suitcases. The lightest set of the day, and the best!

Kev M

Back n Bi's

Deadlift, no belt
60kgs x 3
110kgs x 3
150kgs 8 x 3.... coulda been 9 x 3, lost count
110kgs x 3
standing on 15kg plates
110kgs 3 x 3

Seated cable rows
worked up to
plate85 x 10
plate100 x 10,10... PR

Medium Grip palms facing lat pulldowns
plate52.5 x 8
plate67.5 x 8
plate82.5 x 8,8,8
drop
plate60 x 12

Hammer Curls
17.5s x 10,10,12

BB preachers
20kgs x 12
25kgs x 12
30kgs x 8,8
drop
20kgs x 15

BB wrist curls on bench
30kgs x 20,20



Good session. Deads were hit and miss, some felt great and the form seemed to die on others. Just concentrating on arching more, getting down lower. It's a work in progress.
Deads from the slight deficit felt good, defo keeping these in for a while.
Everythin else was fine and dandy, just trying to build a body as ya do like..

Kev M

Chest

Bench
50kgs x 10
60kgs 2 x 10
80kgs x 5
90kgs x 5
100kgs x 5
paused 100kgs 2 x 5

DB bench
25s x 8
35s x 8
42.5s x 7,6

PecDec
3 x 20

Straightbar Tri pressdowns
plate45 x 20
plate52.5 x 20
plate60 x 12
plate67.5 x 15,12




Seriously tired today, going off about 2 hours sleep last night, went for a planned 45min power nap at 6, ended up about half 8, so got to the gym pretty late and hadn't much time.
Solid enough session, although fairly short. Took some very long pauses on the bench, felt good, DB presses wasa bit disappointing, missed the last rep on the last set, was doing slow negatives which definitely contributed.

Might do that CF max lift event on Saturday, if I can still sign up this late. Go for the experience and do some seriously conservative lifting. If I'm doing it I won't push legs too hard tomorrow.

Kev M

Lat pulldowns
Squats
Military
Leg Ext.
Deadlift
HamCurls
Abs



Signed up for the CF Total tomorrow. Not too sure what to open with, haven't squatted heavy or pulled a heavy conv dead in aaages. Taking easy openers would probs be the smart thing. Lets see what happens!

COH

Good luck tomorrow horsebox!

Kev M

CF Total

Squats
135kg
145kg
155kg

Strict Military
50kgs
60kgs
70kg

Deadlift
150kg
175kg
190kg


Squat isn't in a good place right now. Have been doing low bar wide stance with lightish weights the last while, and was conscious of not reaching parallel today. So went high bar, closer stance, and just tried to bury them. Felt pretty slow tbh, need to get back into that technique over the next while.
OH pressing was okay, definitely more weight there.
Deads were fine, probably the easiest 190 I've pulled to date.

Went in to go 9 for 9 with pretty much dead cert weights. If I do it again in December the only dead certs will be the openers..

Well done to L and Hanley for moving some heavy weights, and to Hanley's friend who I believe hit some good PRs. And thanks to the CFI guys who put the whole thing together. Good way to spend a Saturday morning!

itsallaboutheL

you could have added 40kg to all your lifts, and still doubled the press!

Kev M

Today

Squats
BTN push press
BB rows
Curls
Neck harness


All light weights, 2 sets, 10 reps, keeps me healthy.

Kev M

itsallaboutheL wrote: »

you could have added 40kg to all your lifts, and still doubled the press!

HAHAAHA.. hell no. Squat was properly cr^p. Might of had some more on deads and press but not alot.

Kev M

Shoulders

Military (cleaned off floor)
42kgs x 10
52kgs x 5
62kgs x 3,3,2,2,2
67kgs x 2,2,2,2

BTNpushpress
52kgs x 2
62kgs x 2,2,1,1,1,2,1,1

Military (from rack)
72kgs x 1,1,2,3,2,2

Side Laterals
10kg plates x 10,10,10,12

Rear delt machine
plate30 x 12,12
plate35 x 10,10
plate30 x 12

Seated DB press
17.5s x 10
30s x 7,4,4,4



The military stuff there isn't exactly accurate, but pretty close, sorta lost count of sets. Just going for volume with a 85-90%ish weight.
Plate raises were harder than expected, had big plans to use the 15s... not gonna happen for a while.
DB's at the end are just to ensure that my delts are in fact properly overtrained

Kev M

Back n Bi's

Lat pulldowns wide grip
plate52.5 x 12,12
plate 67.5 x 12,12

Assisted pullup, neutral grip
3 x 8

Deadlift
62kgs x 5
102kgs x 3
142kgs x 2
light belt on
162kgs 6 x 1
slight deficit (stand on 15s)
142kgs 4 x 2

BB row
102kgs x 10
82kgs x 10,12,20

BB curl
42kgs x 8,8,8,12

Hammers
17.5s x 8,8,15

Good sesh, bombed through it fast.

Kev M

Not particularly motivated to train bench right now. 1. because it's not in this next CFT, so it would make sense to put some attention on the oh press. and 2. because I'm pretty happy with it's progress this year, I mean the next weight to aim at would be 150 tng or 140-145ish paused, and I'm in no rush to go on that pursuit... after xmas!

Chest

Bench
52kgs x 10
72kgs x 6
92kgs x 3
paused102kgs x 3
paused112kgs x 1
paused122kgs x 1,1,2

DB bench
35s 4 x 10

DB flies
17.5s 3 x 10 1 x 12

OH cable tri ext.
plate40 x 12
plate45 x 12
plate60 x 12
plate67.5 3 x 10

Chest pulls
plate60 2 x 20

Assisted pullup
x 7,6




Everything was pretty easy in this sesh, nothing to report.
Gonna try box squat tomorrow or Saturday (if i end up staying up all poxy night now getting sh!t ready for tomorrow)..