Kev's Training Journal

Kev M

Strict Press
20kgs x 12
40kgs x 12
50kgs x 6
60kgs x 3
65kgs x 6,6

Dips
BW x 8
+ 10kgs on weight belt x 8,8,8

Seated laterals
7.5s x 12,12,12

Rear delts
7.5s x 12,15,15

Front raise
7.5s x 12,20

RG preachers
25kgs x 12,12,12

BB wrist curl
20kgs x 30

Vgrip pressdowns
2 x 30




Elbow and wrist has been at me the last 2 days, think i hurt them doing front squats... but they held together no problem tonight anyway.
Strict OH's were fine, strength is back up in them now. If sets of 5 go easy at 70kgs next week then I'll be right up near PR levels.
Dips weren't so bad, dropped a set to give the elbow a rest. Should be on for +15kgs next week, 3 x 6-8.
Most importantly though, it's taken 4 years, but I've finally mastered rear delt training.

Kev M

Deadlift
70kgs x 6,6
110kgs x 3,3
130kgs x 3
150kgs x 3
160kgs x 1
167.5kgs x 5,5

SLDL
110kgs x 5,5

Yates row
70kgs x 8,8,12

Lat Pulldown
worked up in 12s til I couldn't get 12

Decline abs
3 x 15

Seated calves
15kgs x 15
30kgs x 15
40kgs x 15



Concentrating on getting tighter on deads.. and lower.. and more arched.. Techneek.

Kev M

Bench
20kgs x 12
60kgs x 12
80kgs x 8
90kgs x 3
100kgs x 1
110kgs x 5,5... paused last rep

CG Bench
100kgs x 5,5

~30 degree incline DB's
25s x 8
35s x 8
40s x 8

OH tri ext.
25kgs x 10,10,10

Incline DB curls
17.5s x 12-8-4



Was in good form today. Pretty much murdered every set, apart from the curls - they were brutal.
Getting stronger at these low incline DBs.. actually doing them seems to do the trick, who'd have thought? Serious pec exercise they are. Superior to flats and high inclines for the chest, and I'd say that would apply to most people because it's an angle they just haven't pressed at much or at all...

Kev M

SQuat
20kgs x 12
60kgs x 12
80kgs x 6
100kgs x 5
120kgs x 3
135kgs x 1
145kgs x 1
152.5kgs x 3,3

Oly Squat
125kgs x 5,5... some paused

Front Squat
60kgs x 5
70kgs x 5
80kgs x 5
85kgs x 5
90kgs x 5.. handy PR

Ham Curls
plate35 x 15
plate65 x 15,15

Standing Calves
50kgs x 10
80kgs x 10,10

Ab machine
3/4stack x 12
stack x 10,12-6

Side Bends
30kgs x 15
40kgs x 15

Glute Machine
plate65 2 x 15 at both positions




That took a while, tired now. Squats - went as well as they could have really because warm-ups felt crap, 2nd set better than first @152.5. Depth is good, past parallel by ~3-4 inches. Stance is close enough, which gives me the good depth. I think maybe next week I'll go a bit wider and look for exactly parallel, unless I'm feeling very very good.

BW 103kgs first thing this morning.

Kev M

Strict Press
20kgs x ...
40kgs x 10
60kgs x 3
65kgs x 3
70kgs x 5,5

Dips
BW x 8
+ 5kgs on chain belt x 8
+ 15kgs on chain belt x 8,8... PR

Pec Dec
2 x 20

Side Laterals
7.5s x 12,12

Rear Laterals
7.5s x 12,25

Front Raises
7.5s x 12,12

Tri Pressdowns
plate40 x 20,20

Incline Hammers
17.5s x 12
straight into regular seated hammers
x 10





Yeah so.. when I strict pressed 84.5kg I had previously done 70 for sets of triples and the odd difficult set of 4-5. Todays sets went up pretty easy.. indicating I should be good for a PR soon, but won't rush it, will keep on working towards 'peaking'....
Dips.. not bad, first rep with 15 was a shock to the system but then grand.
Gonna probably cut back the assistance stuff now over the next 3-4 weeks, or at least keep the total sets low e.g. 2 instead of 4 for crap like laterals and curls.

Kev M

Deadlift
70kgs x 6,6
110kgs x 6
130kgs x 3
150kgs x 3
170kgs x 1
175kgs x 4,4

SLDL
120kgs x 5,5

Yates Row
70kgs x 12
80kgs x 12

Lat Pulldown
plate7 x 12
plate10 x 12
plate13 x 10
plate15 x 8
plate12 x 10

SG shrugs
70kgs x 20,20,20

Seated Calves
20kgs x 12
30kgs x 12
40kgs x 12

Decline abs
x 12
w/ 5kg over face x 12,12




Deadlifts are pretty much clean pulls right now, because I'm obsessing about form. And Goddamn they are slow and in two parts, meaning I'm probably getting carried away starting the pull too low...
I need to force myself to pull backwards more.

Kev M

Bench
115kgs x 5,5

CG bench
105kgs x 5,5

incline DB's ~30degrees
35s x 8
42.5s x 3... DB's were in bits, one handle bigger than the other, and the plates all shifted to the end, so I dropped em before killing myself, was gonna do about 8 but whatever.
37.5s x 12

Tri pressdowns
plate50 x 12,12,15

Rolling DB's
12.5s x 12,12,12

Incline curls
17.5s x 10,10,10

Preachers
30kgs x 12,13

Kev M

Squat
60kgs x 6,6
80kgs x 6
100kgs x 6
120kgs x 3
140kgs x 1
150kgs x 1
160kgs x 2

Oly squat
130kgs x 5,5

Front Squat
60kgs x 5
80kgs x 3
90kgs x 1
100kgs x 2... handy PR... like really handy
60kgs x 10

Ham Curl
plate70 x 12,12

Leg Ext.
plate13 x 12,15

Standing calves
40kgs x 12
80kgs x 12,12

Glute machine, both positions
2 x high reps

Side bends
22.5kg DB x 30 each side





All squat sets may have been 5kg heavier, as I used the big squat bar which I want to believe is 25kgs....
Wanted to front squat 100 for 5 but the bar just wanted to fall forward off me and when i pushed my elbows up hard my lat was cramping a bit, and since this was walked out of the mono and metal plates I really didn't want to drop it.

Kev M

Strict Press
20kgs x 10
40kgs x 10
60kgs x 5
65kgs x 3
70kgs x 1
75kgs x 5,5.... PR-ish levels

Dips
bw x 8,8
+ chain w/ 20kgs x 3-3... felt heavy
+ chain with 10kgs x 10
bw x 12

Seated side laterals
7.5 x 15,15,15

Rear delts
7.5s x 15,15

Seated front raise
7.5s x 15,15

Front Double Biceps curl w/ cables
plate20s x 12
plate25s x 12
plate30s x 12 - plate25s x 6

Tri pressdowns
plate30 x 20
plate50 x 20,20

That had no right to be a good session, but was... strict press PR WILL go soon.
Smashed my nuts cleaning the 70 up, basically went 'AWWWWWWWWWW" and pressed the rep shakey as hell. You have to learn to tuck...
Got my pump on with the other stuff. There's something tremendous about hitting front double bi's right in front of the mirror.

Kev M

Deadlift
60kgs x 6,6
100kgs x 3,3
140kgs x 3
160kgs x 1
170kgs x 1
182.5kgs x 3

SLDL
130kgs x 5,5

BB row, underhand grip
60kgs x 12
70kgs x 12
80kgs x 12,12

Parallel grip lat pulldowns
5 or 6 sets x 12

SG shrugs
60kgs x 20
70kgs x 20
felt crap so

DB shrug
32.5s x 20,25

Lying leg raises
3 x 15

Seated calves
10kgs x 12
35kgs x 12
45kgs x 12
35kgs x 12




Lower backs been fatigued the last few days, was considering not doing any deads this session, but decided to start anyway and felt okay so went ahead and did the prescribed reps without much bother.
Nothing to report on anything else, other than training my calves just makes them smaller, so I must now face the inevitable and just get the implants.

Kev M

Bench
20kgs x 12
60kgs x 10
80kgs x 6
90kgs x 3
100kgs x 1
110kgs x 1
120kgs x 4,4

CG bench
110kgs x 3,4

Low incline DB's
12.5s x 12
37.5s x 8
47.5s x 3... heavy, wrist wasn't happy, but good contol, slow as hell negatives...

Rolling DB's
12.5s x 12
15s x 12,12,10-4

Pressdowns
plate40 x 12
plate50 x 12
plate60 x 12
plate70 x 12,10-6

Incline DB curls
10s x 12
20s x 8,10,10-4

BB preachers
20kgs x 12
30kgs x 10
35kgs x 10-6
drop
30kgs x 6




Wrist and hand are in bits, had to use wraps very tight on every set, which is a pain because I've been happy not using them the last while, which is maybe why my wrist is now fcukd , hmmmm.
Anyway bench sets went pretty easy despite being paranoid about my wrist. Triceps felt the CG's straight away, was trying to hold the bar at the top for a while to get some time under tension, because the reps are so low.

Have to say I don't really like the low rep stuff right now.. Was happier doing the 10, 8 and 6 weeks.. So after this program finishes I'll probably just keep going with it except in 4 - 6 week runs of higher reps, that way it let's me focus more on bodybuilding while still being conscious of getting stronger...

Kev M

Squat
60kgs x 10,10
100kgs x 6
120kgs x 6
140kgs x 1
150kgs x 1
160kgs x 1
167.5kgs x 1
140kgs x 5,5

Front Squat
60kgs x 5
70kgs x 5,5,10

Leg Press
4 x highish reps

Standing calves

Leg ext.

Ham Curls

Adductors

Ab Machine





160 and 167.5 were fairly slow, wrist was not happy so had to go with a higher bar than usual and closer stance which got me some serious depth but also the tendency to go forward a bit. I'm also going to go ahead and believe all sets were 5kg heavier than listed, because da big bar.
Might get the knee wraps out next week.

Kev M

OH strict press
20kgs x 10
40kgs x 10
40kgs x 10
60kgs x 6
70kgs x 3
75kgs x 1
80kgs x 3,3... token PRs

Dips
BW 4 x 10

Side Laterals
7.5s x 15,15,15

Rear Delts
7.5s x 15,15

Parallel Grip machine press, grip about 5 inches in front of face, hits front delts hard
plate90 x 10,10,10

OH tri ext
20kgs x 12,12,12

RG EZ curl
20kgs x 12
25kgs x 12,15
30kgs x 12-8
drop
25kgs x 8

Cable Front double bi's
30s x 12,12-4





Wrist still no likey, wraps on tight.
80s went alright, 85 next week would be a small (0.5kg) PR.

Ass is in pieces from legs yesterday.

Kev M

Deadlift
70kgs x 10
110kgs x 5,5
150kgs x 3
170kgs x 1
190kgs x 3

SLDL
150kgs x 5,5

Row
70kgs x 10
80kgs x 10,10

Lat Pulldowns

Seated DB shrug
25s x 15,15,15

Seated Calves
25kgs x 12
45kgs x 15
25kgs x 30

Crunches
x 12,12,15

Kev M

Bench
20kgs x 20
60kgs x 10
80kgs x 6
100kgs x 3
110kgs x 1
125kgs x 2
130kgs x 3

CG Bench
115kgs x 3,3... paused last rep

Incline DB's, low incline
22.5s x 8
30s x 8
40s x 4
47.5s x 4
40s x 10, might have just been 8, but lets go with 10

Rolling DB tri ext.
12.5s x 12
15s x 10
12.5s x 10

Preacher BB
20kgs x 8
30kgs x 8
40kgs x 10-4-3
30kgs x 10

Incline DB curls
12.5s x 8-4-5-4




Benching was good, pretty much at PR level now, so I think it would be a good time to back off and do the 2 x 10 next week, then max the following week. A paused 140 and tng anything over 140 is what I want tbh...
CG's were fine.
The top set on inclines was heavy, but one rep more than last week. I find going very slow on the negatives at that incline really works the pectorals hard and makes your rack grow.

Wrist/hand is still in bits, wrapped super tight for everything til my hands went blue which was uncomfortable as hell but got me through the session no problem.

Kev M

Squat
20kgs x 10
60kgs x 10
80kgs x 6
100kgs x 3
120kgs x 3
140kgs x 3
150kgs x 1
160kgs x 1
170kgs x 1
182.5kgs x 1... PR
100kgs x 15,12

Leg Press
160kgs x 40

Standing Calves
90kgs x 12
100kgs x 12-4




Was planning on doing light reps today and maxing next week, but fcuk it just did it today instead. 182.5 was brutal, it's a patheticly small PR (2.5kg), slowest squat of my life, and I very nearly missed it, in truth 185 wouldn't have went. Definitely got depth, accidentally more depth than I'd planned in fact.
Feel pretty dead now like I could sleep for a week.

Kev M

Strict OH Press, previous PR was 84.5
20kgs x 12
40kgs x 6,6
60kgs x 6
70kgs x 3
80kgs x 1
85kgs x 1... PR
90kgs x 1... PR

Dips bw x 15,15

Machine Press
2 x 20

Wide grip tri pressdowns
2 x 20

Front double bi's cables
3 x 12 and ape**** rp'ing

RG curls
30kgs x many



Finally got 90, the pressing part was strong-ish, the clean/reverse-curl was dodgy as hell. That's actually a clean PR too... but then again it's not really a clean. I'd say another few kgs might have been there, but I'm happy to have got this.
The rest was fluff.

Da Za

That's a nice overhead press!

Parsley

nice job! what's the bodyweight lately?

Hanley

That's nice pressing!!

Did you see the vid of Grahamer cleaning and pressing a 374lb axle?!

Kev M

Lat pulldowns
4 x 12

Deadlift
140kgs x 10,10

chest supported row
3 x 15

Shrugs
70kgs x 25
sg
70kgs x 30



Takin' it easy :cool:.

Kev M

Parsley wrote: »

nice job! what's the bodyweight lately?

103.87kgs right now

Kev M

Hanley wrote: »

That's nice pressing!!

Did you see the vid of Grahamer cleaning and pressing a 374lb axle?!

Yeah, it's ridiculous, but I wouldn't expect anything less from him really!

Hanley

Kev M wrote: »

103.87kgs right now

RIGHT now? Or last time you checked?

Kev M

Hanley wrote: »

RIGHT now? Or last time you checked?

Right now, i have a scales beside me here . Keeps me busy

Kev M

Bench
20kgs x 20
60kgs x 10,10
80kgs x 10
90kgs x 10
100kgs x 10

CG Bench
90kgs x 10,10

Low incline DB's
32.5s x 10,10

Lying BB ext.
30kgs x 12,12,12

DB curls
15s x 12,12,12

Preachers
30kgs x 12
35kgs x 12
45kgs x 7-3... that felt heavy :mad:
drop
30kgs to absolute death




So that was the deload bench workout.
Regular bench was simples, this is the lightest 100 has ever felt, paused the last rep easy. A reps PR should go next week if nothing else!!
CG bench is a strange one, i really suck at reps at it. Like triples and doubles go a lot easier, but then the triceps fatigue and become the limiting factor for anything more even with relatively light weight. Higher rep cg's will be something to work on in the future anyway.

Kev M

Very close stance squat ATG
60kgs x 10,10,10
70kgs x 10,10
80kgs x 10,10,10.... many pauses

Front squat
70kgs x 11

Leg Press
160kgs x 20
200kgs x 20

HamCurls
3 x 12

Adductors
2 x 50

Standing Calves
one million




Deloaded.
Squatting like this is interesting. I'm in no way built for it, however it pumps the fcuk out of my quads, as opposed to usually just everything else except my quads. I really let my knees go forward which is never done normally. Only thing is anything over ~120 could kill me like this.

Kev M

Strict press
20kgs x 10,10
40kgs x 10,10
50kgs x 10,10

Dips
bw x 12,12

Lateral raises
7.5s x 12,12

Rear Delts
7.5s x 12,12

DB shrugs
20s x 30
32.5s x 25
37.5s x 25

Tri pressdowns
plate40 x 20,20

Seated incline DB curls
20s x 8,8,8

RG 21's
BB x 2 sets




Deloaded.

Kev M

Kev M wrote: »

A paused 140 and tng anything over 140 is what I want tbh...

Bench
20kgs x 20
60kgs x 10
80kgs x 6
100kgs x 3
110kgs x 1
125kgs x 1
140kgs x 1
150kgs x 1... PR
paused 140kgs x 1... PR
100kgs x 17... PR
drop
60kgs x 17

DB flies
15s x 12,12

Lying tri ext.
30kgs x 12,12

RG pressdown
3 x 15

Standing DB curls
3 x 12

Preachers
ape**** rest pausing 40kgs
30kgs x 15


That'll do pig.

Intended to video todays lifts, brought the camera and everything. However when mentally preparing myself/going to get my spotter I didn't want to be fiddling with a camera.


150 was slow but solid, felt quite heavy at the bottom, but form stayed very tight.
140 paused was actually pretty easy, very happy with this. Decided not to go for any more. That's for another time.
The strategy for the reps set was to bang through 12 fast, then hold the weight at the top and reset between reps. Worked quite well. Failed on 18.
Then it was necessary to drop to 60 to get the big pump that I've been deprived of these last 8 weeks of benching.
Had to lift off all sets myself, because random spotters can give terrible hand offs. Starting to think this might be the way forward though because it lets you be consistent with getting the weight out tight.

Hanley

Eh WHAAAAAAAAAT???! That's huge. Well done!!