Kev's Training Journal

Kev M

Shoulders

Strict press (cleaned off floor)
42kgs x 8,8
62kgs 10 x 5

Incline bench
62kgs x 8,8
72kgs x 8,8
62kgs paused x 8

HS lateral machine
20kgs 2 x 10

Side laterals
10kg plates 3 x 12

Rear delt machine
plate20 x 12
plate30 x 12
plate35 x 12,12

btn pushpress
62kgs 5 x 1




Been a bit sick over the weekend, no appetite, not gonna be training very hard the next week or two, then put together 5-6 week plan to lead up to the cft.
Everything was fine today, shoulders are actually feeling ridiculously healty right now, so must be doing something right.... or just not lifting heavy enough..

itsallaboutheL

If you don't press 8million kg at the CF yoke i'm going to slap you

Kev M

itsallaboutheL wrote: »

If you don't press 8million kg at the CF yoke i'm going to slap you

72.5, will be a competition pr

Kev M

Fappin about

HS lat pulldown
90kgs 4 x 8

Squat
62kgs x 8,8,8
87kgs x 5,5,5
97kgs x 5,5
107kgs x 5,5

Deficit Deadlift off 15s
62kgs x 5,5
112kgs x 3,3
152kgs x 1
162kgs x 1
172kgs x 1
belt on
182kgs x 1
belt off
152kgs x 3,3

BB curls
42kgs x 8
47kgs x 8,8
42kgs x 10

Hammers
17.5s x 15

Kev M

HamCurls
3 x 12

Front squat
40kgs x 6,6
50kgs x 6,6,6

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

Box Squat
60kgs x 10

HS bench
40kgs x 8
60kgs x 8
80kgs x 6
100kgs x 6
110kgs x 6
100kgs x 7
drop
80kgs x 8

Dips s/s assisted neutral grip chins
x 8,10,12 and 3 x 8

OH cable tri's
plate30 x 12
plate45 x 12
plate60 x 12
plate75 x 12

Kev M

Badly Hungover and contemplating Smolov Jnr

Strict Press
54.5kgs 6 x 6

Squat (beltless)
107kgs 6 x 6

Assisted kneeling neutral grip chins
plate45 6 x 6

Hamcurls s/s Leg Ext.
3 x 12 3 x 12 light



Press was fine. Thinking about smolov jnr-ing it. Should probably use the elbow sleeves to save my joints in this cold weather and high volume.
Squats were crap as per usual as of late. Actually think I have a mental block about committing to them, because they hurt my shoulder a few months back, and seemed to just go to sh!t since then... It's like I don't wanna drive my chest up because I'm afraid I'll hurt my shoulder again. Thinking about smolov jnr-ing the squat too - but I'll probably pussy out of that idea, absolutely shamelessly . If I do it it could be a good idea to get the knee sleeves back out too..
Assisted-kneeling-neutral-grip-chins: As hardcore as it gets really. This sort of mimics the strict press in a reverse motion, and stretches my lats good, a change from the lat pulldown machine, and who knows, maybe I'll even try and do actual chins after a few weeks in this contraption.

BW was 102.46kgs this morning.

Kev M

Deadlift day

Assisted neutral grip kneeling pullup
plate67.5 x 12
plate45 x 6,6,6

Squat
22kgs x 8
62kgs x 8
82kgs x 6
102kgs x 6

Deadlift
62kgs x 6
112kgs x 3,3
132kgs x 3
152kgs x 2
167kgs x 1
belt on
182kgs x 1
belt off
112kgs x 3,3

BB row
62kgs x 12
72kgs x 12
82kgs x 12,12

BB curl
22kgs x 8
32kgs x 8
42kgs x 8
52kgs x 6.. bent
42kgs x 8,8

Hammers
17.5s x 8
20s x 8
22.5s x 8
20s x 8
17.5s x 8




No bother. Training 3 days a week now, because an internet based powerlifter told me to. Fcuk smolov!! ;) :pac:
OH press day on thursday.

Kev M

Strict Press Day

Strict Press (cleaned off floor)
22kgs x 10
42kgs x 10
52kgs x 6
62kgs x 3
67kgs 4 x 3

Incline Bench
67kgs x 6
72kgs x 6
77kgs x 6
82kgs x 6
72kgs x 10

DB laterals
7.5s 2 x 12
10s 2 x 12

Rear Delt machine
plate25 x 12
plate30 x 12
plate35 x 12,12

Seated DB press
17.5s x 8
22.5s x 8
25s 3 x 8

Side bends
20kg DB x 12
30kg DB 2 x 12

Ab pulldowns
plate67.5 x 12
plate82.5 x 12
plate97.5 2 x 12



Only supposed to do a single at 67kgs on strict press, but went ahead and sabotaged the program by doing 4 triples. No worries.
Everything else pretty easy, increase some weights for next week.

Kev M

Assistance (Jersey Shore) Day

Leg ext. s/s Lying HamCurl
plate52.5 3 x 15 s/s plate32.5 3 x 15

Donkey calves
3 x 15

Seated Calves
3 x 15

Facepulls
plate52.5 3 x 12

Upright row
32kgs 3 x 12

Bench press machine
light weight x 20

CG bench
52kgs x 8
72kgs x 8
82kgs x 6
92kgs paused 2 x 5

BB tri ext.
32kgs 3 x 8

Vgrip pressdowns
worked up to
plate67.5 2 x 12

some pecdec





That felt pretty good.
Tried some things i haven't done in ages. Might start doing that machine bench a bit more, i know it's fairly ghey, but it pumps me up like crazy.
Being careful not to pull my shoulders too high on the up rows, concentrating more on pulling the traps back.
Eating way too many doughnuts this week.. big power belly.. still have abs.. they just stick out GH gut style...

Gonna get out the bondage gear (neck harness) tonight, 7kgs for 100 reps.

Kev M

Assisted kneeling neutral grip chins
plate60 2 x 8
plate45 x 8
plate37.5 x 8.... PR lol

Squat
20kgs x 12
60kgs x 10
80kgs x 6
100kgs x 3
light belt on
120kgs x 3
heavy belt on
130kgs x 1
140kgs x 1,1,3

Deficit Deads (off 2 15s, about 3 inches) beltless
SLDL 60kgs x 12
60kgs x 3
100kgs x 3
120kgs x 3
130kgs x 3
140kgs x 3
150kgs x 3

BB rows
60kgs x 10
80kgs x 9,12,12

HyperExtension
x 12,12,15




As heavy as I've squatted in the gym in a good while, felt okay, it's a work in progress.
That's the biggest deficit I've pulled from, and it was hard to get down that low and keep any decent form, so hopefully these will bring up technique and power off the floor.
Rows and hypers were good.
Forgot to go to the gunshow today.. will do some later in the week.
Mightn't be able to train again til friday, but am doing 3 days a week so it'll be no problem to get in another 2 sessions fri-sun.

Hanley

Jez you went up to 150kg from that deficit? NICE!

Kev M

Assisted kneeling neutral grip chins
plate60 x 8,8
plate45 x 8
plate37.5 x 8

Strict press (cleaned off floor)
22kgs x 10
42kgs x 10
52kgs x 6
62kgs x 3
67kgs x 3
69.5kgs 3 x 3

Incline Bench
62kgs 2 x 8
82kgs x 6
92kgs x 4
82kgs 2 x 6

DB laterals
10s x 8
15s 3 x 8

Cable rear delt flies
plate10s 2 x 12
plate15s x 8
plate10s x 12

EZ preachers
20kgs x 12
35kgs 3 x 10

BTN pushpress
42kgs x 1,1
52kgs x 1,1
62kgs x 1,1

RG BB curls
22kgs 4 x 12



Seriously tired session, not in the mood for it at all, but anyway, got it done.
Strict press is coming on well, felt really easy today. Provided I can add 2.5kgs every week til this CFT, that'll put me at 77.5kgs a week out... So a predicted opener will probably be 70-75, 2nd attempt 80.. But will see how it goes from now til then..
Incline bench was grand, for some reason I feel an urge to do 100kgs on it, so that's just become a mini'goal.
Other stuff was fine, still doing light btn press, because I like to.

Kev M

Assistance DAy

Leg extension s/s Lying Hamcurl
plate25 x 20 plate20 x 20
plate50 x 15 plate32.5 x 15
plate60 x 15 plate40 x 15
plate70 x 20 plate40 x 15

Upright row
22kgs x 12
32kgs x 12
37kgs x 12
37kgs x 20

Bench, close-ish grip, pinky a little inside rings
52kgs x 8
62kgs x 8
72kgs x 8
82kgs x 8
92kgs x 8

Tri pressdowns
plate45 x 12
plate52.5 x 12
plate67.5 x 12
plate75 x 12,8

Machine Bench
plate52.5 x 20
plate75 x 10
plate90 x 8
plate112.5 x 8
plate127.5 x 8
plate135 x 8

Seated Ab pulldown machine
plate20 x 20
plate40 x 30




Good sesh, weekend off, White Wizard tomorrow, happy days.

Kev M

Lat pulldown
up to
plate75 2 x 8

Squat
60kgs x 5,5
80kgs x 5
100kgs x 5,5

Deadlift
60kgs x 3
110kgs x 3
150kgs x 1
belt
175kgs x 1
190kgs x 1
195kgs x 1
170kgs x 1,1

BB row
60kgs x 10
80kgs x 8,8
90kgs x 10,10

BB curl
20kgs x 12
40kgs x 8
45kgs x 8
50kgs x 8,6

Hammer preachers
20kgs x 12
25kgs x 12
30kgs x 10
35kgs x 10,8

Vgrip pulldowns
up to
plate82.5 x 10
drop
plate67.5 x 10



All in all pretty happy with this. Terrible weekend for sleep and food, so historically speaking i'd usually have a terrible monday in the gym, but this wasn't necessarily the case.
Form on deads was godawful, going forward on all of them today, like even the light sets. May get some deadlift slippers, because going back to the shoes hasn't done me any favours.
Light squats, were light, will go 150ish next monday, 160ish in 3 weeks.. if that goes well i should be in line for a pr at the cft.
BB rows are probably stronger than ever right now, could 'peak' here soon, so might swap them for db or cable rows.
Vgrip hit gunz hard at the end. Pre-exhausting.. all the pros do it.

Kev M

Kneeling assisted neutral grip pullup
plate60 2 x 10
plate45 x 10

Strict press (cleaned from floor)
20kgs x 20
40kgs x 10
50kgs x 6
60kgs x 5
70kgs x many triples

Incline Bench
22kgs x 12
52kgs x 8
82kgs x 4
92kgs x 4
102kgs x 2... handy pr
82kgs x 10... handy pr, paused last 2

DB laterals
10s 4 x 12

Rear delt machine
plate20 x 12
plate25 x 10
plate30 x 10
plate35 x 10,10

Standing DB press
20s 4 x 12




Felt good. Probably did about 7 triples @ 70... wasn't really counting. **** bar, bent to bits, kept trying to roll mid press which was a pain.
Assistance stuff was fine and dandy. Inclines felt pretty strong, don't know if I could get many reps @ 102 but the 2 felt fine. Think I did 90 x 6 a few months ago, so don't know if 82 x 10 beats that, but whatever it's a pr of recent times anyway.

Easy assistance day Friday, then the weekend off. Feel like I'm getting stronger/bigger. God damn I love 3 days a week!

Kev M

Assistance stuff

Leg Ext.
plate20 x 20
plate35 x 20
plate55 x 15
plate70 x 15
plate75 x 20... probable PR

Lying Ham Curls
plate20 x 15
plate30 x 15
plate40 x 15
plate47.5 x 10
drop
plate40 x 10

donkey calves
plate60 x 20
plate120 x 20
plate160 x 30

Upright Rows
22kgs x 12
32kgs x 12
42kgs x 12
52kgs x 12... not easy, jumped the last few
42kgs x 12

DB bench
20s x 15
27.5s x 15
32.5s 3 x 15

Machine Bench
plate45 x 8
plate75 x 8
plate105 x 8
plate127.5 x 8
plate142.5 x 8

Straightbar tri pressdown
plate30 x 20
plate35 x 20
plate40 x 20
plate45 x 20.... these first four sets done non-stop
plate52.5 x 12
plate60 x 12
plate67.5 x 12
plate75 x 12
plate67.5 x 12

OH RG tri ext.
plate30 x 12
plate35 x 12
plate40 x 12
plate45 x 12

Kev M

Adductors supersets
very light

Leg Ext.
very light

Assisted Kneeling Neutral Grip Chins
plate60 2 x 10
plate45 2 x 8

Squat
22kgs x 8
62kgs x 8
92kgs x 5
112kgs x 3
132kgs x 1
142kgs x 1
152kgs x 1,1
142kgs x 5

Deadlift, w/15kg plates, off 25kg plates
82kgs x 3
112kgs x 3
142kgs x 1
152kgs x 1
162kgs x 1
162kgs x 3
162kgs x 3.. touch n go
142kgs x 3

BB row
52kgs x 8
82kgs x 8,8,10,20

BB curl
22kgs x 8
32kgs x 8
42kgs x 8
52kgs x 8... PR.. 2 reps on last week
47kgs x 8
42kgs x 10

RG EZ preachers
20kgs x 12
25kgs 3 x 12

Vgrip lat pulldowns
plate60 x 10
plate75 x 8
plate82.5 x 8,10
drop
plate60 to failure

Hypers
bw x 12
w/5kg plate at face x 12,12,12



Easier than two weeks ago, and more weight too, so good sesh.
Squat was fine, still tend to drift forward on some reps but getting better.
Deficit deads were fairly low, knuckles were hitting my feet when I pulled the bar in close. All these up to the 160 triple were good, but then they went to sh!t. I'll be happy with another 10-15kg for a single on these next time.
Kept BB rows a bit lighter today, and just did a high rep set because it felt like the thing to do.
Getting better at curling, which is really all I care about. Hope to get 60kgs for a few soon.

Kev M

Lat pulldowns
light 4 x 8

Strict OH press (cleaned off floor)
20kgs x 10
40kgs x 10
50kgs x 6
60kgs x 4
70kgs x 1
75kgs x 1,3,3,3

Incline Bench
60kgs x 8
70kgs x 6
80kgs x 6
90kgs x 2
100kgs x 4... PR
80kgs x 14... PR

DB laterals
10s x 12,12,12,20

Rear Delt machine
plate30 3 x 15

Standing DB press, paused
22.5s x 8,8,8,10



Pretty tired, just went to do what I need to do, took the assistance stuff easy.
happy with the incline benching, should be good for another rep or two with 100 next time.

Inspector Coptoor

You're probably gonna smoke me in the squat and press but I'm gonna try to beat you in The deadlift!

Nice oh pressing and Inc benching.

brianthebard

**** that's nice incline pressing, especially after the shoulder press.

Kev M

Liam Henners257 wrote: »

You're probably gonna smoke me in the squat and press but I'm gonna try to beat you in The deadlift!

Nice oh pressing and Inc benching.

Cheers! We'll see. I just want to hit good PRs on the 3 lifts in the next few weeks, in the gym or in a perfect world on the day of the CFT. My best strict press is 80 so I reckon that's there now. Squat and Deadlift remain to be seen!

What do you hope to pull again?? (Just so I have a target )

Inspector Coptoor

well, i got 195 for a triple tonight so 195 will prob be my opener.
then 210 and if I get that, 220.

Kev M

Lying Hamcurl s/s leg ext.
plate40 3 x 15 worked up to plate80 x 20..PR

upright row
20kg x 12
30kg x 12
40kg x 12
50kg x 12
45kg x 12

DB bench
15s x 15
27.5s x 15
35s x 12
42.5s x 10,12... possibly PR

DB flies
10s x 15
15s x 15,15

Tri pressdown w/ straightbar
plate67.5 x 12
plate75 x 12
plate82.5 x 12

OH rope ext.
plate45 x 8
plate37.5 x 8



Feeling stronger on the leg ext, weaker on the hamcurls, last set of 15 was tough.
It would seem that not benching has not hurt my pressing power at all, or just that the OH work has improved it, any which way I can't ever remember 42.5kg DB's being that easy.
Upright rows @50kg were tough enough once again, afraid to go heavier because mightn't get the 12 reps. Chance it next week.
No time to do abs or calves, so in that respect this workout was an absolute waste of time

Kev M

Liam Henners257 wrote: »

well, i got 195 for a triple tonight so 195 will prob be my opener.
then 210 and if I get that, 220.

Nice. Don't think I'll be getting near 220, will probably try 205 on Monday (which would be a small PR in itself!) and if that goes well then probably something like 190-205-? at the CFT...

Kev M

Lat pulldown
plate45 2 x 30

Leg Ext
plate20 2 x 30

Deadlift
62kgs x 10
112kgs x 6
152kgs x 3
belt on
172kgs x 1
192kgs x 1
207kgs x 1.... PR
182kgs x 3
172kgs x 5

BB row
62kgs x 10
72kgs x 10
82kgs x 10
92kgs x 10,12

Squat
62kgs x 5,5
82kgs x 5
92kgs x 5
102kgs x 5

BB curl
32kgs x 8
42kgs x 6
52kgs x 6
57kgs x 6...PR
52kgs x 8

Seated incline DB Hammer curls
17.5s 3 x 10

DB side bends
20kg DB x 12
30kg DB x 12
37.5kg DB x 12
42.5kg DB x 12




Happy with that.
Definitely on to curl 60 next week

Inspector Coptoor

nice deadlifting Kev.
It's ON

Kev M

Strict press, cleaned from floor
22kgs x 12
42kgs x 10
62kgs x 6
72kgs x 1

Strict press, from rack
wrist wraps on
72kgs x 1
77kgs x 1
82kgs x 1... PR by 2kg :rolleyes:
67kgs x 7 + 3pp

Incline DB press
17.5s x 12
25s x 12
30s x 10
35s x 10
42.5s x 6,6

DB laterals
6s x 12
10s x 10
12.5s x 10,10,12

Facepulls
plate35 x 20
plate45 x 12
plate52.5 x 12,12,12,15




Worst session I've had in ages. Gym was packed, and only three bars, so took a while to get one, and then (can't believe I'm gonna complain about this) every few minutes two guys were asking me to hand them up DB's one for shoulder press and the other for inclines, weights they could easily handle but needed them given right up to shoulder height at their lockout, then they need me to spot their 12 p!ss easy reps with absolutely no spot necessary, meanwhile other guys are moving in on my bar even though there's a belt on it... Normally wouldn't mind but was struggling to find any form on OH presses, and go heavy enough, and kept getting interrupted repeatedly to give about 6 or 7 absolutely pointless spots... Or maybe I'm just being ignorant again, might have to ask for the opinion of the Annoying Gym Behaviour crew.
OH presses were fugly as fcuk, hit myself in the face with 77 and 82, stalled the bar in the process both times, and just about managed to press them out.

Hanley

I dunno what's going on with the other two bars, but if I go in there tomorrow and there isn't one waiting for me to squat on, there'll be hell to pay.

Kev M

Parallel grip Lat Pulldowns
plate52.5 x 10
plate60 x 10
plate75 x 10
plate82.5 x 10
plate90 x 10

HamCurls s/s Leg Extension
plate32.5 x 15 - plate55 x 15
plate40 x 15 - plate75 x 15
plate47.5 x 15 - plate90 x 15

Upright Row
25kgs x 12
35kgs x 12
45kgs x 12,12

DB bench
25s x 10
35s x 10
42.5s x 8
wrist wraps on
50s x 8... PR
50s x 6

Machine Bench
plate52.5 x 12
plate75 x 8
plate112.5 x 8
plate135 x 8
plate150 x 12... PR

StraightBar Tri pressdowns
plate45 x 12
plate60 x 12
plate67.5 x 12
plate75 x 12
plate82.5 x 12
plate90 x 12... PR

Standing OH BB tri ext.
22kgs x 12
32kgs x 10
37kgs x 10
42kgs x 10
47kgs x 9
42kgs x 10



Good pump session.
Leg supersets were pretty easy, best they've felt over the last few weeks.
Went a bit ligther on upright rows just to try keep the form stricter, felt good.
Wanted to go to 45s for DB presses but couldn't get them or 47s, so 50s it was, heaviest DB's I've ever used for pressing and was happy to be able to throw them up.
Machine Bench was very strong, paused most reps, could have got 15+ at 150. Good gains on this in the last 3 years, more than doubled the weight and reps lol.
Tricep stuff was good, token pressdown PR, and OH ext.s were interesting - 47 was pretty heavy, may have kicked up the last few reps.

102.8kgs BW right now.

Kev M

Adductors superset
light 2 x 30

Leg ext
light 2 x 30

Lat pulldowns, w/ parallel grip bar
plate52.5 x 10,10
plate67.5 x 10
plate75 x 10
plate82.5 x 10

Squat
22kgs x 10
62kgs x 10,10
82kgs x 5
102kgs x 5
belt on
122kgs x 3
142kgs x 1
152kgs x 1
162kgs x 1
172kgs x 1... PR
142kgs x 8

Deadlift, deficit off 25s, beltless
62kgs x 10
102kgs x 3
132kgs x 3
162kgs x 1
182kgs x 1,1
162kgs x 5

EZ bar preachers, ~3 second down, pause, explosive up
25kgs x 10
30kgs 3 x 10

Hammer barbell preachers, ~3 second down, pause, explosive up
20kgs 3 x 15

Front double bicep cable curls, ~3 second down, pause, explosive up
plate15s x 15,15
plate20s x 15




That's the last heavy squats done now. The plan at the beginning of this cycle was to get up to 160 today, then go 150 - 160 - 170ish at the cft. Might up them numbers slightly depending how i feel.
The 162 felt pretty good, solid rep. The 172 I went too narrow and went forward, and really had no spring out of the bottom at all, but once the bar got moving I could finish it fairly strongly.
142 x 8 was done without a spotter, and might of gone for 9 or 10 for a PR if I had one, but 8 is fine, more than last time so going in the right direction.
Only used a small deficit today and it felt pretty good, 180s came up well, 162 felt super light, could have repped out a good few more.
Took it easy on the gunz and didn't do rows because I'm tired.

Only OH press on wednesday and that's pretty much it til the cft.
BW (body fat) is coming down, 101kgs now, diet's been okay and I've been walking alot so just leaning out a little bit.