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I don't know what I'm doing but I know what I've done
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Thursday 24/12/2015
A) Bench
67.5kg x 3 x 8
67.5kg x 12
CGBP
62.5kg x 3 x 8
62.5kg x 9
C1) Face Pulls
4 x 14
C2) Cuban Press
5kgs x 4 x 8
D1) Wide-Grip Plate-loaded Rows
(90s rest)
117.5kg x 3 x 12
117.5kg x 14
D2) DB Front Raises (neutral grip)
8kgs x 3 x 10
8kgs x 13
The bench didn't feel quite as strong as normal bit I knew it probably wouldn't with the training pile-up the last few daysand my tricepsfeeling tired. I hit the target on the AMRAP set despite my left hip cramping after a couple of reps so had to leave left leg loose. Saw out the 4 sets of CGBP so that was decent.
The cuban press was a killer with a 5s eccentric. Stayed on 5kg DBs to get the movement right but it's not like I'd be jumping too high anyway. Been trying to add a bit more shoulder work in so it was good to try it out.0 -
Saturday 26/12/2015
A1) Front Squats
75kg x 4 x 8
75kg x 10
A2) Trap Bar Shrugs
105kg x 5 x 12 Deadlift
150kg x 4 x 3
C1) GHRs
4 x 20
C2) BB Rows
67.5kg x 3 x 10
67.5kg x 12
D1) Decline Sit Ups
(90-120s rest)
+22.5kg x 5 x 15
D2) Reverse Flys
7.5kg x 5 x 11
Was comfortable enough with the front squats and given that the previous best (sets/reps) at 75 was 4x5, 1x6 so pretty happy with today's numbers.
Last rep of 2nd set of DLs was a bit loose but satisfied with them overall. Not perfect but improving.0 -
Monday 28/12/2015
A) Squats
102.5kg x 3 x 8
102.5kg x 15 NG Pull Ups
6 mins, AMRAP: 50
C1) RDLs
90-120s rest)
90kg x 5 x 10
C2) Lateral Raises
10kg x 4 x 10
10kg x 13
D1) EZ Bar Curls
30kg x 4 x 13
D2) DB Front Raises (neutral grip)
9kg x 4 x 10 e/s
Squats just weren't consistent enough today. Depth was ok but only just. That said, it was all much improved for last set which was by far and away the best. Last 5/6 reps were awful cos I had pins and needles in both forearms and could barely feel the bar in my hands.15 had been the target so I kept going. Probably had another 2 reps anyway but it would be too much of a risk of losing the bat from my hands cos I couldn't feel it properly.
Made the 50 pull ups! That was all that was in the tank.
Ok session. Would feel much better if squats hadn't been so inconsistent for the first 3 sets.0 -
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Just boggling at the idea of being able for 50 pull ups
It's just sets of 5 til I can't do 5 anymore and then try sets of 3. Then it was singles. So you accummulate more than you think you might have. That's how I found it the first time I did them against the clock.
And they're with a neutral grip rather than proper pull ups which makes it easier.0 -
Tuesday 29/12/2015
A) Bench
70kg x 3 x 8
70kg x 11 CGBP
65kg x 3 x 8
65kg x 9
C1) Skullcrushers
32.5kg x 4 x 10
C2) DB Single Arm Rows
35kg x 3 x 10 e/s
35kg x 12 e/s
D1) Wide-Grip Plate-loaded Rows
(90s rest)
120kg x 3 x 10
120kg x 11
D2) Cuban Press
6kgs x 4 x 8
Benching was fine. Shoulder felt a little funky from lying on it all night but it was fine once I put it out of my head and loosened up. The 11 is probably a rep PR. Low percentage but I know it's a decent pointer. CGBP felt strong as well.
The burn off those Cuban presses!
All in all, that went better than I expected this morning.0 -
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Sunday 3/1/2016
A1) Front Squats
76kg x 4 x 8
76kg x 10
A2) Plate Shrugs
25kgs each hand x 5 x 12 Deadlift
160kg x 3 x 3
C1) DB OHPs
(90-120s rest)
20kg x 5 x 10
C2) Seated Hamstring Curls
87.5kg x 4 x 15
87.5kg x 19
D1) Decline Sit Ups
+22.5kg x 3 x 15
D2) BB Rows
70kg x 3 x 10
Was supposed to train Friday and today but midweek was spent with my head down the jacks so couldn't train Friday. Brought DB OHPs into today's session.
The 1st couple of sets of front squats felt heavier than expected but was ok by 3rd set. Felt alright overall. Will be moving them to after DLs for next while cos my quads felt tired on DLs.
First set of DLs my hips were starting way too high. Second was better but it'd be hard not to be. Found it hard to try and focus on my setup today for whatever reason. Just couldn't.
Had to cut D's short because time.
Everything either felt tired or heavy today. Heavier than it should anyway. Couldn't concentrate. These days happen I suppose. Onwards and upwards.0 -
Tuesday 5/1/2016
A) Pull Ups
90s rest)
8, 8, 8, 8.7 Squats
107.5kg x 3 x 8
107.5kg x 14
C1) RDLs
90-120s rest)
92.5kg x 4 x 10
C2) Lateral Raises
10kg x 3 x 12
10kg x 13
D1) Skullcrushers
32.5kg x 3 x 10
32.5kg x 12
D2) DB Single arm Rows
35kg x 3 x 10 e/s
35kg x 11 e/s
Kept rest between sets of (proper) pull ups shorter than usual so happy enough to get the numbers I did.
Squats were better than last week but it still felt shy of good. Something just felt a touch off but not too far off, to be fair. Felt better towards the latter sets.
Was supposed to be sets of 12 on skulls. Brain fart. Did think the last few reps on each set felt much easier than the last day.
Anyway. Saul Goodman0 -
Thursday 7/1/2016
A) Bench
72.5kg x 3 x 8
72.5kg x 8 CGBP
65kg x 4 x 8
C1) EZ Bar Curls
30kg x 3 x 12
30kg x 13
C2) DB Front Raises
9kg e/s x 4 x 10
D) Face Pulls
4 x 12
E) Wide-Grip Plate-loaded Rows
120kg x 4 x 12
The benching felt sh*tty from the off and it didn't help that the first set and a half was a bit messy. Bar moved about a bit and it took more out of me to get those first 3 sets done. Last rep took an eternity to lock out. Disappointing to make that much harder than it needed to be
Decided to drop the CGBP from 67.5kg to 65kg as a result to at least make 4x8. Wise decision. Only just made it.
I dif cross my mind to just leave at that stage but stubbornness.
I was supposed to be going in the morning but frankly I need the sleep more right now than the split squats and OHPs.
Lovely sleep...0 -
Sunday 10/1/2016
A) Deadlift
170kg x 3 x 1 Front Squat
75kg x 4 x 8
75kg x 10
C1) DB OHP
(90s rest)
20kg x 5 x 10
C2) Seated Hamstring Curls
90kg x 5 x 15
D1) Russian Twists
+25kg x 4 x 20/20
D2) Barbell Rows
70kg x 4 x 10
E1) RDLs
92.5kgkg x 4 x 10
E2) Upright Rows
30kg x 4 x 10
Staying in bed on Friday morning was undoubtedly the right decision. Even got to sleep for all of those 45 minutes I wouldn't have had. Bonus!
DLs were fine but 150 felt heavy. Had to work on not doubting being able to make the 170 because I haven't gone that heavy since June or so. But it felt better than the 150. All 3 were smooth enough reps.
Dropped back to 75 from 76 on front squats because I was doing them after the DLs and wasn't sure how much that would have taken from front squats. Got harder earlier alright but pretty happy to get the 4x8,1x10 at 75.
DB OHPs were meant to be later in the session but didn't check and didn't think and started into them. They were a struggle. I won't forget again.
Pretty satisfied with that.0 -
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Sunday 17/1/2016
A) Front Squat
77.5kg x 4 x 8
77.5kg x 10 Bench
75kg x 3 x 6
75kg x 7
C) Deadlift
150kg x 3 x 3
D) Paused Bench (2s pause)
60kg x 4 x 8
I had to rejig training this past week but then Littl'un got pretty sick so today was first time I got a chance since Monday. Will hopefully rerun what I was supposed to do this coming week so today was just a mash-up of the main lift stuff that I didn't get to do.
The front squats felt better than I expected. Felt really strong. A volume PR at 77.5...as it was at 76 a couple of weeks ago and at 75 the week before that. They're feeling good. Form is holding up right through too...well, except for last 2 reps of last set today when the lats just tired and elbows dropped.
Knew that lats and triceps might be a bit more tired going into benching but not a biggie today. Expected to struggle to complete the last set of 6 so was happy to get 7. Hopefully improve when I go at it properly new week.
DLs didn't look as bad as I thought but not happy with them. In hindsight they were a bit rushed.
Gave a good 2s pause on paused bench. Oh how they burned0 -
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Monday 18/1/2016
A) Pull Ups
9, 9, 10, 9 DB Single arm Rows
35kg x 4 x 10 e/s
C) Squats
112.5kg x 3 x 6
112.5kg x 11
D) Paused Squats (2s pause)
85kg x 4 x 8
E) Cable Overhead Tricep Extension
4 x 15
Hadn’t intended to train until tomorrow but opportunity knocked and with the way things have been lately, I took it in case I might not get to tomorrow.
All the racks were in use when I went in so what I had intended to do became a little fragmented but I got through most of what I wanted to do – except I ended up having to do cable tricep extensions instead of skullcrushers.
Felt a bit leggy during the day from the deadlifts and front squats on Sunday and thought it might affect the squats but it didn’t. Squats felt better in the latter sets.
Paused squats really burned. I shortened rests to 90s because was running short on time. I really like them…despite the inferno in my quads. Made sure to go as deep as possible so that I could use them to try build strength out of the hole. Also, they should be good for improving my position at the bottom of the squat.0 -
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Saturday 24/1/2016
A) Deadlift
150kg x 3 x 3 Front Squat
77.5kg x 5 x 8
C) Rack Pulls (4" below knee)
125kg x 5 x 8
D) DB OHP
20kg x 4 x 10
20kg x 12
E) Wide-Grip Plate-loaded Rows
120kg x 5 x 10
DLs were alright. Improving. Worked on trying to get hips lower and keep tension in the bar. Sometimes the two don't happen together so making a conscious effort to make sure they did.
Front squats were hard enough from the start...well, compared to when I did them first last week. Lats were starting to flag for the last set so had to really work hard to keep elbows up. Happy enough to get it done going after the DLs.
I think it might be the first time I knocked out more than 10 OHPs with the 20s. On the last of 5 sets anyway.
Gym was way busier than I expected before midday and ended up not having the space/time to finish what I wanted to do but got pretty much all the main exercises. Except had to do the plate-loaded instead of BB rows.
Solid session.0 -
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Wednesday 27/1/2016
A) Bench
76kg x 3 x 6
76kg x 7 Paused Bench (2s pause)
62.5kg x 4 x 8
C1) Close- Grip Plate-loaded Seated Rows
115kg x 4 x 12
C2) Face Pull
(90s rest)
4 x 13
D) Incline Bench
50kg x 8
52.5kg x 3 x 8
E) Pec Deck Flyes
4 x 12
Bench was fine, which was nice after last week's DOMS débàcle. Bar path was solid enough from the start. It's getting more consistently right.
Paused bench burns.
Incline bench was grand except for the fixed incline bench being poxy.0 -
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Saturday 24/1/2016
A) Deadlift
160kg x 3 x 2 Front Squat
78.5kg x 5 x 8
C) Rack Pulls (4" below knee)
127.5kg x 4 x 8
D) Shrugs
40kg DBs x 20
45kg DBs x 4 x 15
E) NG Pull Ups
+10kg x 5 x 5
First set of DLs was ok but then I tried to shorten the rime I spent getting into position once I had my hands on the bar and just ended p not getting my hips low enough. I'm not getting the lats going enough either. Annoying AF.
Front squats were heavy from the off but kept form tight enough apart from maybe 2 reps so happy enough with how it went. Sets of 6 next week so will probably go for 82.5!and see how that feels. Should be grand so I'll know for the week after anyway.
Something started to fell a bit sore inside my scap on the left side during 1st set of rack pulls. Said I'd see if it got better and I thought it had but the 4th set was a slog and it was a distraction so some sloppy reps so I stopped there.
Wasn't too bad but dropped the rows. Was fine during pull ups.0 -
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