Witty log title

2.1.5

Bench
Paused
90 x7

Pendlays
75 2x10
80 x8
85 x6

Press
52.5 2x12
55 x10
57.5 x8
60 x4

Pull Ups
+12.5kg 2x5, 1x8
BW 1x10

Roll outs from knee +10kg vest 3x5
Pull aparts x hundreds

Tired and hungry.

2.2.1

Squat
127.5 x10
130 4x3, 1x5 ... 60s between sets

SLDL
120 3x8

Front Squat
97.5 2x5, 1x8

GHR
BW 4x10

45 Degree (?) Back Extensions
BW 4x12

Everything felt light as a feather. Could have kept going with the squats. Back in Raw too, so 'tis nice to have a bit of a selection of equipment again. Just realised I forgot my creatine when moving ... I won't wither away in a week or two without it, right? ... RIGHT? Unless there's somewhere I can pick up a small amount very cheaply in Dublin. Very cheaply.

Did some roll-outs. Plan from now on is to do them pretty much every night (except nights before squats and deads) before bed. Won't bother logging them, and there's no set/rep scheme... just going to do some every night. Could be a great idea, could be awful. We shall see.

2.2.2

Bench
All paused
82.5 x10
87.5 x8
92.5 x6

Pendlays
75 x10
80 2x8

Press
55 x10
57.5 x8
60 x6

Pull Ups
+13.75 2x5, 1x7
BW x10, x5

Cable rows
Face pulls

2.2.3

Squat
130 x10
125 10x3 ... 60s between sets

SLDL
120 x8
110 x8
100 x8

No strength, hamstrings are still bollocksed from the GHRs on Monday.

Front Squat
100 3x5

GHR
BW 5x10

Sweatiest session of my life ... had 4 cups of coffee this morning and think I may have kinda overdone it. Was sweating like a tinker with a mortgage. And thanks to COH for the baptism of fire. Never spotted a squat in my life and had to spot one set of his 200kg x5 ... nobody died so it was a great success as far as I'm concerned.

2.2.4

Bench
All paused
82.5 x10
87.5 x8
92.5 x7

Pendlays
75 x10
80 x8
82.5 x8

Press
55 x10
57.5 x8
60 x8

Pull Ups
+15kg 2x5, 1x7

Plate-loaded row x lots
Back extensions - BW 3x15

2.2.5

Bench
All paused
87.5 x9

Pendlays
77.5 x10
82.5 x8
85 x8

Press
57.5 x10
60 x8
62.5 x6

then a little extra...

65 x5 ... PB
67.5 x4 ... PB
70 x3 ... PB
72.5 x2 ... PB
75 x2 ... PB
77.5 xF

Had at least one rep to spare on all sets bar 75 x2 and the fail obviously. Fairly delighted with that considering I benched and pressed less than 24 hours ago and benched earlier in the session too. 77.5 was so close ... I can smell 80 x1 before Christmas.

Pull Ups
+16.25kg 2x5, 1x7

Face pulls - pin8 6x12
Pull aparts x 250

Can't beat the rare days when you leave the gym with a smile on your face.

2.3.1

Squat
137.5 3x6

Conv. DL
150 2x3

Front Squat
102.5 3x5

GHR
BW 3x8

Squats felt ugly as hell. Deadlift setup felt great but heavy as hell. Third day in a row so can't really complain I guess.

2.3.2

Bench
All paused
95 3x6

Pendlays
85 3x6

Press
60 x6
62.5 x6
65 x6

Pull Ups
+17.5kg 2x5, 1x7
BW x12, 10, 8

Face pulls - pin8 8x12

Meant to squat Friday but I might just do it tomorrow to hell. Aim is to hit 140 for 10 or die tryin'.

gvn

gvn wrote: »

Meant to squat Friday but I might just do it tomorrow to hell. Aim is to hit 140 for 10 or die tryin'.

The best laid schemes of mice and men...

Woke up with a head cold. Will try to kill it with vit c and lemsip... might be good to go by tomorrow.

Still bravely battling ebola manflu a cold. Half tempted to squat today but probably best to leave it until this clears up. Damn it.

2.3.3

Squat
140 xF ... well that doesn't bode well
140 x7

SLDL
130 x8

Front Squat
105 2x5, 1x6

GHR
BW 5x12

Really disappointed with the squats. Wanted to get 10. Programme calls for 4-6 so I'm still on track I guess. They were ugly as hell too... knees were tracking inwards far too much. Still have a whiff of ebola, and I've been fairly sick the past 3 days so can't beat myself up over it too much really.

2.3.4

Bench
All paused
97.5 2x6, 1x5

Pendlays
85 x6
87.5 2x6

Press
65 x6
62.5 2x6

Pull Ups
+18.75kg 2x5, 1x7
BW x12

Rear delts x lots

Probably squat tomorrow morning to make up for the days lost to manflu.

2.4.1

Squat
142.5 x3
145 x3
147.5 x3
140 x4

SLDL
135 2x6

Front Squat
107.5 3x5

Lost the will to live at this stage, let alone the will to do GHRs. Front squats were about as tough as tough could be... Spent 90 minutes rolling and on mobility, was stiff as a board. Tired now.

2.4.2

Bench
All paused
92.5 x3
97.5 x3
102.5 x3

Pendlays
80 2x10
85 x8
90 x6

Press
55 2x12
57.5 x10
60 x8

Pull Ups
+20kg 2x5, 1x6
BW x12

Felt a bit flat and weak during that. Was gonna squat and deadlift tomorrow but I'll probably do that Saturday now instead. Looking forward to the weekend, it sees lots of PBs: 152.5 for 2+ on the squat, 162.5 for 2+ deadlift, and 107.5 for 2+ bench. Hoping to hit triples or maybe even a set of 4 on them all...

500 pull aparts while cooking dinner. Multi-tasking at its best.

Decided I'm going to take part in a power lifting competition... I've my training planned out until the 19th of December and I'm not going to test anything between now and then, so hopefully there'll be some kind of competition in early January that I can put up a miserable total in.

COH

gvn wrote: »

500 pull aparts while cooking dinner. Multi-tasking at its best.

Decided I'm going to take part in a power lifting competition... I've my training planned out until the 19th of December and I'm not going to test anything between now and then, so hopefully there'll be some kind of competition in early January that I can put up a miserable total in.

I THINK next comps are feb/march?

COH

COH wrote: »

I THINK next comps are feb/march?

The kind of comps any eejit like me could do?

If so that'd be perfect. Might be able to squeeze in a cycle of smolov and/or run a proper deadlift programme after christmas.

COH

gvn wrote: »

The kind of comps any eejit like me could do?

If so that'd be perfect. Might be able to squeeze in a cycle of smolov and/or run a proper deadlift programme after christmas.

All comps are the type of comps anyone can do!

COH

COH wrote: »

All comps are the type of comps anyone can do!

Intredasting.

I guess it's just a matter of getting the first one out of the way. As soon as the sign ups are open for those comps I'll put my name down... really want to commit to it to give me something to work towards.

2.4.3

Squat
147.5 x3
152.5 x2

Conv. DL
155 x3
162.5 x1

Front Squat
110 3x5

Squat
100 2x10, 1x20 ... 120s between sets

Got all of the required reps but it still all felt fairly shíte.

Threw in some extra back squats at the end because why not. Kind of redeemed the session because the 40th rep felt faster than the first, and it literally felt like I had an empty bar on my back—they felt and looked that fast and easy. Could have kept going. Tuesday is my last back squat day of the cycle so will aim for 100 x30+ for the lols. I've accepted that I'll never have a strong conventional deadlift because 1) if being tall wasn't bad enough, 2) by back is just so fúcking long that my leverages will never be good. I'll stay going until Christmas with it then probably change over to sumo and never look back. Time to eat a chicken or two.

Alf Veedersane

gvn wrote: »

Threw in some extra back squats at the end because why not.

Sometimes it's better to not go back and do more just because you can when you're following a program.

Sometimes it's fine but I've just found that not straying from what's prescribed, when you're doing AMRAP on top sets, helps you recover better for the next session.

Good work though.

Alf Veedersane

Alf Veedersane wrote: »

Sometimes it's better to not go back and do more just because you can when you're following a program.

Sometimes it's fine but I've just found that not straying from what's prescribed, when you're doing AMRAP on top sets, helps you recover better for the next session.

Good work though.

Yep, I agree. But given that the programme is almost over and I've only one squat day left to do next week (on Tuesday or Wednesday) it probably won't make too much of a difference. My one criticism of Candito's programme is that for the last 2 or even 3 weeks the volume really drops off. Intensity goes up all right, but the volume drops a little bit too much for me. But then again I know feck all about all of this so who am I to criticise.

Alf Veedersane

gvn wrote: »

Yep, I agree. But given that the programme is almost over and I've only one squat day left to do next week (on Tuesday or Wednesday) it probably won't make too much of a difference. My one criticism of Candito's programme is that for the last 2 or even 3 weeks the volume really drops off. Intensity goes up all right, but the volume drops a little bit too much for me. But then again I know feck all about all of this so who am I to criticise.

To be fair, I always did the same. But I noticed the difference when I stopped*.



* COH told me to stop doing it.

Alf Veedersane

Alf Veedersane wrote: »

To be fair, I always did the same. But I noticed the difference when I stopped*.



* COH told me to stop doing it.

Yeah it's not very sensible.

But I'm a firm believer in throwing sense out the window on rare occasions and just doing something a lil mad. Keeps me sane.

2.4.4

Bench
All paused
97.5 x3
102.5 x4
107.5 x1

Pendlays
80 2x10
85 x8, x6

Press
55 2x12
57.5 x10
60 x8

Pull Ups
+21.25kg 3x5
BW x10

Rear delts x a few
Pull aparts x even less

Happy to have gotten through that given how completely fúckered I am from yesterday. Took me 3 attempts to get out of bed this morning and 30 minutes before I was physically able to put a pair of pants on.

Disappointed not to have gone for the double let alone the triple at 107.5 on the bench. Was completely goosed by the time the top set came. On the plus side some guy told me my bench set up was "beautiful" and then proceeded to bench 3 plates + chains, so that's something.

Going to sit at the kitchen table for the rest of the evening and just eat. First up, 12x tubs of kids fromage frais.

2.5.1

Squat
150 x1

Front Squat
112.5 3x5

Squat
100 x25 ... easy

GHR
BW 5x12

Lesson well and truly learned. Was programmed to hit 155 x1-4 but that just wasn't happening. Worked up and down between 120 and 150 a load of times and only managed to hit 150 x1. Some things you can only learn through experience, and I've now learned such a lession: keep to the fúcking programme. Since I didn't hit my squat numbers, and since I won't be squatting again until next Monday, I threw in a bit more volume and hit 100 x25 fairly easily. I think if I was reasonably fresh and had someone shouting at me to motivate me I'd hit 100 x40. 100 x50 would be cool.

Another place I fúcked up with the programme is the front squats. I'm going to include them next cycle (which starts next Monday), but I'll taper the volume down towards the end of the cycle; I'll probably just use the same percentages as is used in the back squats.

Final upper day on Thursday then deadlifts and just deadlifts Saturday, then a nice light week next week. Looking forward to about 3 weeks of no "heavy" squatting.

Alf Veedersane

For a small fee, I will record myself shouting motivational slogos/encouragement/abuse (circle as required) on DVD, mp3, mini disc or cassette.

8-track option no longer available.

Right. Front squat progression for the next 5 weeks. I like maths. Putting this here for my own reference.

Week 1
Day 1 = 105 4x6
Day 2 = 107.5 4x6
Total volume = 5100kg/48 reps

Week 2
Day 1 = 110 3x5
Day 2 = 112.5 3x5
Total volume = 3337.5kg/30 reps

Week 3
Day 1 = 115 3x4
Day 2 = 117.5 2x4
Total volume = 2320kg/20 reps

Week 4
Day 1 = 117.5 x3, 120 x3, 122.5 x3
Day 2 = 122.5 x3, 125 x1-2
Total volume = 1697.5kg/14 reps

Week 5
Day 1 = 127.5 x1-4
Day 2 = 130 x1-4
Total volume = 1030kg/8 reps

No idea if that'll be effective or if it's a total waste of time. Volume is tapering down, intensity tapering up.

2.5.2

Bench
All paused
110 x1

Made a balls of the first rep. Really should have doubled it... Still, heaviest I've gone in about 5 months and it felt good so no complaints.

Pendlay
85 x8
87.5 2x6

Press
62.5 x8
65 2x6

Pull Ups
+22.5kg 3x5

Rear delts
Face pulls
Pull aparts

Weight is spot on 93kg according to raw's scales. Can't seem to gain much weight. Kinda strange.