Kev's Training Journal

Kev M

brianthebard wrote: »

IDIBISHDI !!!!!!! :P Happens to everyone at some stage I think.




(I did it because I saw hanley do it.)

HAHA, but hey, copying has worked quite successfully so far!!, and now to incorporate some scap rows because I'm sold on the idea of direct scap training now too btw.

brianthebard

Oh copying totally works dude, IDIBISHDI is the reason I do lat pulldowns and facepulls with pinched shoulder blades, and there's a couple of other things too I'm sure.

Hanley

brianthebard wrote: »

Oh copying totally works dude, IDIBISHDI is the reason I do lat pulldowns and facepulls with pinched shoulder blades, and there's a couple of other things too I'm sure.

Henceforth it shall be referred to in real life as "iddy-bish-dee".

Kev M

18.10.09
5/3/1 C2W3 Military '1' day

Military
40kgs x 6
40kgs x 6

47.5kgs x 5
55kgs x 3
60kgs x 11.. PR

50kgs 2 x 8

Flat Dumbell Press
20s x 15
37.5s 4 x 8

Barbell Skullcrushers
20kgs x 12
30kgs x 8
40kgs x 8 + 12 press close gripped

Tricep Pressdown w/ 1 arm across body
super light x 15,15,15,12 no rest

Rear delt machine
x 80 reps (4 x 20)



I think it'll be a long time before military needs to be reset. Last cycles' 1 day was 57.5 x 8.. so there was more weight and reps today. Go figure. I think it's largely to do with me only starting military pressing around the same time I started 5/3/1, so it's beginning to come together now. When I eventually go back to seated barbell press I hope to see improvements come on quickly.
Loving that rear delt machine atm. I'll go ahead and sound like a pussy by saying it's far better than bent over flys with the DBs.

cardio,shoot me

your doing annoyingly well!

Kev M

Neck Harness
chain x 20
w/ 2.5kgs x 40
w/ 5kgs x 100

Kev M

cardio,shoot me wrote: »

your doing annoyingly well!

Cheers, I've been a bit more fired up than usual recently, thinking of doing a meet in the not too distant future.

cardio,shoot me

Kev M wrote: »

Cheers, I've been a bit more fired up than usual recently, thinking of doing a meet in the not too distant future.

i really wanna do one! just go get in there and say i did it, my only real goal for the first one is to go 9 for 9

Kev M

19.10.09
5/3/1 C2W3 Deadlift '1' day + some heavier singles

Deadlift
70kgs x 6
70kgs x 6
100kgs x 5

120kgs x 5
137.5kgs x 3
152.5kgs x 1

170kgs x 1..PR
180kgs x 1..PR
190kgs x 1.. PR

SLDL
100kgs 4x6

DB rows
30kg DB x 12
42.5kg DB 3 x 10

Decline Abs
x 15
w/5kg on face 3 x 15

Oblique raises on hyper machine
x 20
w/ 10kg x 20


I decided during the day to leave the '1' set at 1, and see if I could get 170, and then maybe go for somewhat of a landmark for me at 180. I didn't think 190 would be on the cards but Hanley said it was and was right. Thank you sir. The old PR was 167.5 so that's a nice PR for me. After just 3 short days, the neck harness is paying big dividends .
Everything else felt good, DB rowing feels better than ever.

Kev M

cardio,shoot me wrote: »

i really wanna do one! just go get in there and say i did it, my only real goal for the first one is to go 9 for 9

Same as me really, I want to go 9/9 and have an official total to work from.

cardio,shoot me

Congratz dude! thats fcking massive!!!

i dont know why hanley thought that would piss me off, if you got like a massive amount of reps id be pissed! at least i know ill out rep you on my next one day :pac::pac::pac::pac:

Kev M

21.10.09
5/3/1 C2W3 Bench '1' day

Bench (all paused)
40kgs x 6
40kgs x 6
60kgs x 6
60kgs x 6

82.5kgs x 5
92.5kgs x 3
105kgs x 3

90kgs x about 8 i think

Dips
bw 60 reps (5 x 12)

Facepulls
4 x 15

HammerStrength Lat Pulldowns
80kgs 4 x 10


Good session. Decided to experiment with benching technique today, and also do pauses. Haven't done pauses with anything over 90kgs before so I'm happy enough with today's effort. The 105x3 set was cr^ppy due to experimental error. From now on I'll do paused bench every '1' day or maybe every other week, unless I think I won't be able for the reps in which case it'll be touch 'n go all the way.
The plan is to do some singles on squat and deadlift '1' days, alternating between cycles. I'm sure however that I'll regularly change this plan .

Kev M

22.10.09
5/3/1 C2W3 Squat '1' day

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

105kgs x 5
belt on
117.5kgs x 3
132.5kgs x 7

100kgs x 8,12

Leg Extensions
4 x 20

HammerStrength HamCurls
4 x 15-20

Adductor Superset
(3 x 15) + (3 x 15)

Abs bench
x 15
w/ 5kg on face 2 x 15



Tired session today. Glad to get through with a half respectable amount of reps, and then just kept the assistance stuff high reps.
Deload time now, I mightn't train at all next week depending on whether I'm home or not, a last minute drinking holiday down to the boglands seems to be on the cards for the start of the week, and then a wedding Friday-Sunday also down in the boglands. So I'll get no work done and I'll be broke, but should be fun.
Might just get in a hardcore arms and calves workout this Sunday.

Hanley

Squats are really coming along well dude!!

Kev M

23.10.09

Neck Harness
chain x 30
+ 2.5kgs x 50
+ 5kgs x 100

Kev M

25.10.09
Deloading

DB shoulder press
20kg DBs 4 x 10 -12

Bench (closer grip, about 1.5inches inside rings)
60kgs 4 x 12

Tricep Pressdown + Alternate DB curls superset
(4 x 12 @ 65) + (4 x 12 w/ 17.5kg DBs)

OH tricep ext. + Hammer curl across body superset
(very light 4 x 12) + (very light 4 x 12)

Facepulls
4 x 15

BB front raises
very light 4 x 12

DB shoulder press again
20kg DBs x 12,15

Rear Delt machine
3 x 15-20



Going for some light volume today, and having fun being a mediocre bodybuilder .

Kev M

Today
Total Cr^pness

Incline DB press
32.5kg DBs 4 x 8

Flat DB flyes
12.5kg DBs 4 x 12

Seated Cable Rows
60 x 12
75 3 x 12

Chest supported machine row
4 x 12

Rear Delt Machine
3 x 20

HammerStrength Bench
40kgs x 12,15 stretch

OH cable tricep ext. superset with barbell curls
(4 x 12) + (30kgs 4 x 12-15)

Closer Grip preacher machine
4 x 12-15

Parallel Grip lat pulldowns
67.5 5 x 10




Fairly aimless affair of a workout here, just getting blood moving. That actually took about 2 hours aswell.

I haven't checked my bw or % in ages, and tbh I don't care what it is right now. I've been told I look like I've put on some size recently, but I'd say I'm still kicking it at just under 100kgs. I have abs (in the morning ) so bodyfat % can't be too high. I think I could get up to a fat 105ish kgs fairly quickly if I went on a carb rampage from here til Xmas. Food for thought .

cardio,shoot me

Carb rampage.. awesome phrase :P

brianthebard

Just eat like its already christmas-plenty of birds, veg, potatoes and desserts! Tbh if you can see abs at all then another 5kgs is not going to make you 'fat'.

Kev M

Last few days have been messy. I did do some neck harness and skipping on Thursday night:
Skips x 200
Neck Harness: chain x 40, 2.5kgs x 50, 5kgs x 120.

The next week will be busy so C3 of 5/3/1 will be postponed for a little while. I'll try and get maybe 2 hardcore pump sessions in during the week, upper and lower (arms and calves ).

newby.204

; )

Kev M

newby.204 wrote: »

; )

If I stall on something I'll probably take a week or two away from it, then come back to it again, and going by how badly I failed on it I'd decide whether to drop the weight back down or not.

Kev M

5.11.09

Machine rows
52.5 x 30

Squats
20kgs x 12
40kgs 2 x 12
60kgs 2 x 12
80kgs 3 x 10

SLDL
60kgs 3 x 15

HS HamCurls
10kgs x loads
20kgs x loads

Skipping x 15mins

Neck Harness
chain x 40
2.5kgs x 40
5kgs x 100+


Feeling unfit but still pretty good. I'll start my C3 5/3/1 military this Saturday.
I want to get some bench PRs this cycle, because it's been progressing as fast as a retarded snail recently.

cardio,shoot me

Kev M wrote: »

5.11.09

I want to get some bench PRs this cycle, because it's been progressing as fast as a retarded snail recently.

maybe you should reset it:rolleyes:

Kev M

cardio,shoot me wrote: »

maybe you should reset it:rolleyes:

lol.... never!!

I might stop 5/3/1 bench altogether, but not for a while, I'll give it another cycle or two and see from there.

brianthebard

Sure do smolov, its what all the cool kids are doing.

Kev M

Today
5/3/1 C3W1 Military '5' day

5 mins crosstrainer

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

42.5kgs x 5
50kgs x 5
55kgs x 12

50kgs 2 x 10

CG bench (inch outside smooth)
20kgs x 12
60kgs x 8
90kgs 3 x 5

Front raises up to ceiling
10kgs x 20

Rear delt machine
2 x 20


Little bit sick the last few days and feeling drained, but really enjoyed training this evening. 55 x 12 was a pr last cycle, there's definitely more reps there now, maybe 15+.
Had some more stuff planned, but didn't realise the gym closed at 7 today, thought it was 8.

Kev M

brianthebard wrote: »

Sure do smolov, its what all the cool kids are doing.

I might very well do, but if I keep pushing squat and deads hard then adding in smolov bench could kill me.

newby.204

Kev M wrote: »

If I stall on something I'll probably take a week or two away from it, then come back to it again, and going by how badly I failed on it I'd decide whether to drop the weight back down or not.

cheers

Kev M

Tonight 9.11.09
5/3/1 C3W1 Deadlift '5' day

Deadlift
60kgs x 8
60kgs x 8
90kgs x 5

107.5kgs x 5
125kgs x 5
140kgs x 8

SLDL wider grips
60kgs 2 x 10
90kgs x 10

HS rows
2 x 20


Short session, nothing to write home about, feeling tired and under the weather but optimistic about trying to bench this week.

The Wendler seminar was badass. I'm very happy I went. He said "All I care about is lifting heavy weight, and my music". From there on in I was hooked like a school-girl listening to Zac Efron talk about High School Musical 4... I don't know.. I have no experience of this kind of seminar but I'd say it went really well, the two other guys Dan and Will had some very interesting insights also, and the gym they have has some very impressive equipment, nice bars etc. The word 'inspiring' comes to mind as mentioned in Kevpants' log.