Duplicate of my Excel File

Sugar Free

Thought I would start a log here now that my circumstances have changed and I once again have time to put a structured plan in place. Last couple of years were a combination of university in the evenings and living out of a suitcase and a hotel room for a portion of most weeks so training suffered.

Short-term plan (6 weeks) is to simply not miss any sessions, regain some muscle, work capacity (hence the strict rest periods) and add 2.5kg-5kg a week then test the main lifts finising up with roughly:

Squat: 150
Bench: 115
Deadlift: 170

Then I'll spend the next 8 weeks being more strength focused with the aim of finishing up before Christmas with roughly:

Squat: 180
Bench: 130
Deadlift: 200

This would roughly put me back to where I was about 1.5-2 years ago (numbers were probably a bit higher then but I don't have 1RM records from that time and I'd rather err on the conservative side.)

Sugar Free

Starting from Week 2...other weeks were scribbles.

Week 2 D1

Got to the gym with about an hour 'till closing so had to rush it a little.

Squat (120 sec rest period): 112.5 x 5 x 8
GM (60 sec rest period): 52.5 x 5 x 10

Hanging Leg Raises: 3 x 10
30X0

If I was using my old rest periods (i.e. however long it takes not to be gassed) I could easily have another 10kg on the bar.
The strict timings are humbling and good for keeping the ego down.

Sugar Free

Week 2 D2
(All 60 sec rest periods unless otherwise stated)

Bench (90 sec rest): 75 x 4 x 8, 75 x 1 x 4.
Wide Grip Cable Row: Stack 8 x 5 x 10

Incline Bench: 50 x 5 x 10
Machine Row: 90 x 5 x 10

Alphabets*: 10kg plate x 1, 5kg plate x 2
DB Curls: 30 x 4 x 8 - (30X0)

Rolling Extensions: 30 x 4 x 10 - (30X0)
Band Pushdown: Blue x 1 x 20, 2 x 30


Triceps just gave up on the 5th set of bench. Already looking like I could do with some floor pressing. May change it in.
*I've always done my version of these which basically just look like wonky plate raises. No idea until recently that they may mean something else. Meh.

Had wanted to do some Pendlays or DB Rows instead of all machine rowing but benches/racks were busy and my back was dommy from squats and GM's the day before.

Sugar Free

Week 2 D3
(All rest periods 60 sec unless otherwise stated)

Deadlift (120 sec rest): 130 x 5 x 5
Shrugs: 110 x 5 x 10 - (30X0)

Planks: 45 sec x 3
Overhead Plate Crunches: 10 x 3 x 12 - (30X0)

I had wanted to do another accessory like pull-throughs or split squats but the place was super busy.
DL was supposed to be only be 3 x 5 but I was feeling good and want to keep the volume up on them a litte, especially as I'm not squatting heavy.

Sugar Free

Week 2 D4

(All 90 sec rest)

DB Bench: 60 x 5 x 12
Chins: 5 x 5

OH Press: 40 x 5 x 10
Machine Row: 100 x 5 x 10


(All 60 sec res)

Lat raises: 20 x 3 x 10 - (30X0)
ss/w
Facepulls: Stack 6 x 3 x 15 - (30X0)

Rope Pushdowns: Stack 5 x 3 x 15 - (30X0)
ss/w
DB Curls: 30 x 3 x 10 - (30X0)


This was done at 6am as had to travel abroad with work - standard. Decent session considering lack of sleep.

May push out the Bench in D1 of next week to 120 sec rest periods in line with the other days. Plan is to add 2.5kg to squat and bench and 2.5kg-5kg to DL.

Alf Veedersane

Sugar Free wrote: »

The strict timings are humbling and good for keeping the ego down.

Ain't that the truth.

Sugar Free

Week 3 D1

(All 60 sec rest unless otherwise stated)

Squat (120 sec rest): 115 x 5 x 8
GM: 55 x 5 x 8

Split Squats: 15 x 3 x 10

Planks: 45 sec x 4
Hanging Leg Raise: 4 x 10

Squats were tough but good. GM's were not great.
Hungry.

Sugar Free

Week 3 D2

(All rest periods 60 secs unless otherwise stated)
(Non-bench all 30X0)

Bench (120 sec)): 77.5 x 5 x 8
DB Row w/ mix of grips: 30 x 5 x 10

Incline Bench: 52.5 x 5 x 10
PLLPD: 70 x 5 x 10

Trap 3 Raise: 5 x 3 x 10
Lat Raises: 20 x 3 x 10

Rolling Ext: 30 x 3 x 12
ss w/
DB Curls: 30 x 3 x 12


Not sure I can count the bench as progress as I simply upped the rest period to recover better. We'll see in the coming weeks. It was strong though (though clearly strong is a poor choice of words when it's 77.5kg lol) with good setup.

PLLPD = plate loaded lat pull down thing.

Sugar Free

Week 3 D3

No training today, I think I slightly tore my quad lol.

Small amount of bruising above the right knee, tender to touch, muscle feels balled up when I press it and any stretching of the quad (even kicking my heel back) feels very twinge-y.

No idea how I did that, squatting was completely fine. No big deal either though, I'll stretch it out over the next few days and should still be good to squat at the end of the week.

Sugar Free

Week 3 D4

(All 90 sec rest)

DB Bench: 65 x 2 x 8, too easy. 65 x 4 x 10, better.
Chins*: 4 x 6, 1 x 5

Machine Row: 100 x 5 x 12
OHP: 45 x 2 x 10, 45 x 3 x 8

WGBBFR: 15 x 3 x 10 - (30X0)
ss /w
DB Curl: 35 x 3 x 8 - (30X0)

Band Pushdowns: Blue x 3 x 20 (30X0)


Had to rush as needed to be somewhere. As a result I went straight to rows after chins where normally I alternate pressing and rowing/chins.
Still, more weight/reps on everything so good stuff.

* I hate debates over what are chins or pullups, I always mean palms facing out.
WGBBFR = Wide Grip Barbell Front Raises

Sugar Free

Week 4 D1

(120 sec rest)
Squat: 120 x 5 x 8

(60 sec rest)
GM: 60 x 5 x 8
Hanging Leg Raises: 3 x 12


Done. Mad rush to be somewhere at 11 today so had to get in as soon as the place opened, get home, shower, eat etc. Would have liked to do more ab volume but got the main stuff done.

Squats were ok, kicking forward a little on the last set but other wise fine. I had planned to do 117.5 kg this week but I have an intense dislike of having to put 5, 2.5 and 1.25 kg plates on at the same time. #OCD.

Also was not supposed to do 60kg for GM's but was too lazy/rushed to take them off the bar.

Sugar Free

Week 4 D2

Bench (120 sec): 80 x 5 x 8
Pendlays (90 sec): 60 x 5 x 8

(60 secs)
Incline Bench: 55 x 5 x 10
WGCR: Stack 8 x 5 x 10

(All 90 secs)

Facepulls: Stack 6 x 3 x 10 - (3010)
ss /w
WGBBFR: 15 x 3 x 12 - (30X0)

Rope Pushdowns: Stack 8 x 3 x 12 - (30X0)
ss /w
BB Curls: 40 x 3 x 8 - (30X0)

Band Pushdowns: Blue x 2 x 20


Bench was solid, will add 2.5kg to that and inclines next without too much difficulty. Also saw a NABBA pro nearly get decapitated doing incline benching due to a spotter who couldn't spot.

Sugar Free

Week 4 D3

DL (120 sec): 140 x 3 x 5

(All 60 sec rest)

Front Squat: 50 x 5 x 8
Pullthroughs: Stack 10 x 3 x 10

Planks: 3 x 45 secs
Shrugs: 120 x 4 x 10


I'm such a sh*t deadlifter lol. Still, after skipping last week and making a 10kg jump it's not too bad.

Front squats were easy, just wanted to ease them back in. Had to chop the depth a bit though on the way to ATG as I could feel the arse winking. More mobility needed.

Also forgot a towel and the gym was a sauna so I was pumping sweat. Apologies to my fellow gym goers.

Sugar Free

Week 4 D4

(90 sec rest)

DB Bench: 70 x 4 x 10, 70 x 1 x 7
Chins: 5 x 6
OHP: 45 x 4 x 10, 45 x 1 x 7

Trap 3 Raise: 5 x 3 x 12 - (30X0)
Lat Raise: 25 x 4 x 8

DB Curl: 35 x 3 x 10 - (30X0)
ss w/
Rolling Ext: 35 x 3 x 10 - (30X0)


Completely forgot to do a form of rowing, balls. Traps are in bits now from deads/shrugs yesterday and further stuff today.

Two more weeks then I'll look to test. Looking at where I am now and how I feel about the lifts, I reckon squat will be 150 easy, probably closer to 160, bench probably 110 rather than 115 and DL probably about right at 170.

Sugar Free

Week 5 D1

Squat (120 secs): 122.5 x 5 x 8
GM: 62.5 x 5 x 8

That was all. Will have to change around training days as I'm rushing to get this one done as I have to be back to my place by 1015 at the latest and gym only opens at 0900.

Anyway, squats were good. Slightly more lower back pump than I would have liked but not to worry. Only one week left, looking forward to moving away from all high rep stuff lol.

Sugar Free

Week 5 D2

(All 90 secs)

Bench: 82.5 x 5 x 8
Pendlays: 65 x 5 x 8

(All 60 secs)

Incline DB Bench: 50 x 5 x 12
WGCR: Stack 9 x 5 x 8

(All 90 secs)

Facepulls: Stack 7 x 3 x 12 - 30X0
ss w/
WGBBFR: 20 x 3 x 8 - 30X0

Pushdowns: Stack 9 x 3 x 15 - 30X0
ss w/
DB Curls: 35 x 2 x 12 - 30X0, 35 x 1 x 12


0600 training today, bleh. Place was stupidly busy by 0645 so couldn't incline bb bench. Last set of curls was non-tempo, too f*cked.

Sugar Free

Week 5 D3

DL (120 secs): 140 x 5 x 5
Front Squat (60 secs): 60 x 8 x 6

Done, in a rush. Again. Deadlifts were tough and I could feel my lack of hams/abs f*cking things up on the last couple sets.

I think I may have to shift focus in the next phase of training to focus on these weak points. Snatch grip DL's, RDL's, GHR's, decent volume etc. rather than ramping up straight DL intensity.

Still just bringing back front squats for now, the weight was barely enough to get a pump going but it'll do.

Need more time for training!

Sugar Free

Week 5 D4

(All 90 secs)

DB Bench: 70 x 3 x 12, 70 x 2 x 10
Chins: 3 x 7, 2 x 6
OH Press: 45 x 3 x 12, 45 x 2 x 7

(All 60 sec)

Chest Supported Row: 80 x 3 x 15, 80 x 2 x 12

Trap 3: 5 x 4 x 10
ss w/
Lat Raises: 25 x 3 x 10

Incline Rolling Ext: 35 x 2 x 12
DB Curl: 35 x 2 x 12


Back was fried from DL'ing the day before but has a great dommy feel today. DB bench continues to be strong but highlights how my bb bench, incline bench and OH press is rubbish in comparison. Will gather my thoughts on this after the end of week 6.

Big fall off on reps for OH presses but still +3 compared to last week.
Looking forward to changing things up after next week. Only so far this most basic form of progression can continue to work.

Sugar Free

Week 6 D1...the run in

(120 sec)
Squat: 125 x 5 x 8

(60 sec)
GM: 65 x 5 x 8
Split Squat: 16 x 3 x 10

Planks: 3 x 60 second holds


Felt like absolute sh*t yesterday and today, possibly have some type of megamix of meningitis, ebola and a headcold. Managed to drag myself down and spent about an hour rolling, stretching, mobilising. Mostly because the meningitis part of my disease had me stiff and achy all over but partially to convince myself to actually train.

Squats felt very heavy but were actually quite strong in the end. Looking forward to testing.

Sugar Free

Week 6 D2...delayed

(120 sec)
Bench: 85 x 5 x 8

(90 sec)
Pendlays: 70 x 5 x 8

(All 60 sec)

Incline Bench: 60 x 5 x 10
WGCR: Stack 9 x 5 x 10

Facepulls: Stack 7 x 3 x 15 - (30X0)
ss w/
WGBBFR: 20 x 2 x 12, 20 x 1 x 10 - (30X0)

BB Curls: 40 x 3 x 12
ss w/
Rope Pushdowns: Stack 8 x 2 x 15

Band Pushdowns: Blue x 2 x 20


Puuuuuump. There's starting to be a mismatch between my size and the numbers I'm putting up i.e. the numbers are sh*tty and it looks like I should be capable of more (imo ha). Also since when did Tuesday at 0600 become national bench day? All the benches (for barbells) were in use as were the cages. Meant I had to rush things at the end.

Finally, while I was there, Irish Rugby legend Denis Hickie was...curling in the squat rack! Only briefly though.

Sugar Free

Week 6 D3/D4

(120 sec)

DL: 140 x 4 x 3, 150 x 2 x 3

(All 90 sec)

Chins: 3 x 8, 2 x 6
Fr Squat: 70 x 4 x 6

DB Bench: 70 x 3 x 12
Rope Pushdowns: Stack 10 x 2 x 10
DB Curls: 30 x 2 x 15


Mess of a week with work so had to combine days 3 and 4 into some bastardised whole body session.
But that's the 6 weeks done. I'm confident that aside from some rushed sessions, consistently hitting the sessions will see me hit/get near the project numbers for this cycle.

Some stats:

- Planned sessions: 23
- Completed sessions: 21.5*
*counting today as half a missed session as I had to combine two sessions.


Even ahead of testing next week, a few things I've decided:

- My deadlift is sh*t and (big surprise) I blame my hams and abs for this.
- I have no upper pecs. Literally none. I wish to change this.

- So going to hit DL day with some combination of snatch grips, RDL's and some knee flexion exercise (all TBD)
- Change main bench exercise to incline press and do some decent volume/tempo work on other upper pec things.
- This should leave me free to squat heavier as that's going quite well.

Busy few weekends ahead with birthdays and holidays so may have to do a couple of 'tide me over' weeks before I start into the next cycle properly in mid-November.

Alf Veedersane

What are the targets for testing?

Sugar Free

Alf Veedersane wrote: »

What are the targets for testing?

From the first post:

Squat: 150
Bench: 115
Deadlift: 170

I reckon squat will be a bit higher, bench a bit lower, DL about right.

Alf Veedersane

Sugar Free wrote: »

From the first post:

Squat: 150
Bench: 115
Deadlift: 170

I reckon squat will be a bit higher, bench a bit lower, DL about right.

Ah. Wasn't sure if you might have reassessed and changed numbers in the meantime.

Sugar Free

Testing

Squat: 120 x 3; 130 x 1, 140 x 1, 150 x 1, 160 x 1, 165 x 1


No other work as need to DL on Thursday.

Honestly that last squat I could maybe have tripled lol. Seriously, 180 wasn't off the cards but had to leg it.

No idea how all that submax stuff translated to that semi-1rm but I won't complain.

Sugar Free

Testing II

Bench: Warm-ups blah blah, 100 x 1, 110 x 1, 115 x 1, 120 x 1

Chins: 1 x 10
OHP: 45 x 2 x 15

Rolling Ext: 35 x 3 x 15
BB Curl: 45 x 3 x 8


So yeah, handy enough one. Not as easy as yesterday, 122.5 was a safe bet, 125 not as much. Have to test DL tomorrow so didn't want to wreck my back with rows etc. so just stoked the fires of the gunshow...

Sugar Free

Testing

DL: 185 x 1

Home.


So, looking back:

Forecast
Squat: 150
Bench: 115
Deadlift: 170

Actuals
Squat: 165 (+15 with plenty of room to spare)
Bench: 120 (+5 with a little room to spare)
Deadlift: 185 (+15 with >little, <plenty of room to spare


So a good re-introduction. Decent bit of muscle put back on. Next 8 weeks will be more strength focused for squat and bench, DL will be more weakness targeting.

Almost finished programming the load progressions (it's basic linear, nothing fancy) with DL day still TBD. Will probably move front squat to squat day, replace GM's with something lesser due to what I'll be doing on DL day. Keep split squats and abs.

DL day will probably focus on snatch grips, followed by RDL and GHR for assistance. More abs.
Main bench day I'll go heavier but reduce the volume on any other pressing exercise. Usual rows, upper back, guns combo.

Second bench day I'll focus on incline, moderate wieght, higher volume (~8 sets of pressing, ~4 sets flyes) with some or all of it being tempo. Eating will just be continuing to hit 250g protein a day, ideally 300g on training days. The rest I won't worry about once I don't go nuts on sh*te.


Would like to target the following:

Squat: 190 (ambitious)
Bench: 130
DL: 205

Sugar Free

New Program

Week 1 D1


(All 3010 tempo)

Incline Bench: 50 x 4 x 8
Incline DB Bench: 40 x 4 x 8
Incline Flyes: 20 x 4 x 8

---

Chins: 3 x 8, 3 x 6
CSR: 80 x 6 x 12
Trap 3 Raise: 7.5 x 3 x 12

Dips: 2 x 12, 1 x 16
BB Curls: 45 x 2 x 10, 45 x 1 x 8


Pretty conservative numbers to start with. It actually looked like I had a chest by the time I was done with those three.

Sugar Free

Week 1 D2

Squat: 130 x 3 x 8, 140 x 2 x 5
Front Sq: 60 x 3 x 8

BB Lunge: 30 x 3 x 8

Plank: 3 x 60 secs
Crunch: 5 x 3 x 12 (4010 tempo)


In hindsight that was a bit of a tough first squat day. Turns out I was running the % off a 170 max not 165. Oops.

The 130's gassed me and left the 140's fugly. Things went a bit orange and starry on the last set so rep 4 (I think) turned into a loooong paused squat.

Sugar Free

Week 1 D3

Bench: 90 x 3 x 8, 100 x 2 x 3
OH Press: 50 x 4 x 8

DB Row: 37.5 x 4 x 12
WGCR: Stack 8 x 6 x 12

Facepulls: Stack 6 x 3 x 12
Rope Pushdowns: Stack 9 x 3 x 12

BB Curls: 45 x 3 x 10


Done. Lots of rowing. Lots of pump.

Sugar Free

Training was and will be somewhat haphazard due to evening work functions, early work starts and long-haul travel over the last week and this coming week. Bleh.

Week 2 D1

(All 3010 tempo)

Incline Bench: 52.5 x 5 x 8
Incline DB: 45 x 5 x 8

---

Chins: 4 x 8, 1 x 7
VGCR: Stack 10 x 5 x 10

Dips: 3 x 15
DB Curls: 35 x 2 x 10, 35 x 1 9 (30X0)

Lat Raises: 25 x 3 x 12
Band Pushdowns: Blue x 2 x 20


Forgot I was supposed to only do 4 sets each of bb and db inclines so dropped the flyes once I realised. As usual had to chop and change a few things due to the crazy busyness of the place at 0600. Training in a busy place like that is both a blessing and a curse.

Last upper training before travel and no training for the guts of a week so naturally had to ensure the arms and shoulders were pumped lol. Travel destination calls for decent dress a lot of the time so I can trot out my various double breasted and linen ensembles at last :pac:

Sugar Free

So starting off from week 1 again as I spent the last couple of weeks working a lot and then swanning around the middle east.


Week 1 D1


(All 3010 tempo)

Incline Bench: 50 x 4 x 8
Incline DB Bench: 45 x 4 x 8
Incline Flyes: 20 x 4 x 8

---

Chins: 6 x 6
CSR: 90 x 4 x 12
BOR: 60 x 4 x 10

Facepull: Stack 9 x 3 x 12
Dips: 3 x 8 (30X0 tempo)
DB Curls: 30 x 3 x 10 (30X0 tempo)

Band PD: Blue x 2 x 20

Sugar Free

Week 1 D2

Squat: 125 x 3 x 8, 135 x 2 x 5
Fr Squat: 60 x 4 x 8
Split Sq: 30 x 3 x 10


Left it there as felt like I was going to vomit. Not from the monster volume obviously lol but felt very full and queasy so ab work could have potentially been disastrous.

Sugar Free

Injured for last three weeks nearly. Not training related (neurological).
Unknown recovery time. Zero training possible. Ghey.

Sugar Free

ETA for return to training - middle of January.
Waiting for MRI results to get to doctor.

Sugar Free

Friday 20th

Trained for the first time in almost 100 days.

Bench: Pathetic x 3 x 12
Unilateral stuff x 10 x 10-15


No pain any more but very significant atrophy on my left arm and still some signal loss (I reckon) meant that 7.5kg DB curls were genuinely challenging for moderate reps.

Lots of unilateral stuff for the upcoming upper sessions to build the left side back up.

Still can't back squat or straight bar deadlift so will front squat and trap bar DL instead. Might throw in some plate-loaded leg presses too as I don't see my front squat ability being initially good enough to use numbers that could stimulate growth/strength.

Sugar Free

Consultant says 'go'. No surgery required, I just have the spine of a professional rugby player to manage instead. Suppose that's a win. Can squat/dl again but will need to be very cautious.

Left bicep, teres and infraspinatus could take up to one year to get back to full control and strength which is a bummer but what can you do.

Should probably start recording numbers again as a result...

16th
I trained upper, can't remember much

21st
I trained upper, can't remember much

25th

Bench: 90 x 5 x 3
3 sec Negative Chins: 5 x 3

Seated OH DB Press: 35 x 4 x 10 - (30X0)
Cable Row: 80 x 4 x 10

Lateral Raises: 15 x 3 x 10 - (30X0)
Prone Ext. Rot. Thing: 5 x 3 x 8

Pushdowns: Stack 7 x 3 x 10 - (30X0)
DB Curls: 25 x 3 x 12


Very little going on with the left side on the negative chins. Torso immediately jolts to the right as my good side takes over most of the load. Not sure it's worth even continuing with these until it strengthens further but I'll give a few more tries to see what type of progress there is.

Same story with the curls. Left bicep can't handle more than 12.5kg bells. Right bicep is bored.

Sugar Free

27th

Squat: 100 x 3 x 10
SLDL: 60 x 4 x 10

Split Squat: 15 x 1 x 10
Plank: 3 x 60sec


First time squatting since the injury over 4 months ago. Didn't push it and my legs just gave up by the time I got to the split squats.

Still though, got through it pain free which means the world.

Sugar Free

30th

(All 90 sec)

DB Press: 55 x 4 x 12 - (30X0)
Unilateral Machine PD: 40 x 2 x 10, 30 x 2 x 10 - (30X0)
Incline DB Press: 40 x 4 x 12 - (30X0)

(All 60 sec)

BOR: 50 x 6 x 10
Prone Upper Back Complex - 4 positions x 10 sec holds x 3

Front Raises: 10 x 3 x 10 - (30X0)
ss w/
Band Pull Aparts: 3 x 10

Seated DB Extensions: 20 x 3 x 15
DB Curls: 25 x 4 x 10

Run - 2.5km

Sugar Free

2nd

Running was a bad idea earlier in the week. Calf doms bad. Meant to train lower but couldn't hack it. Off tomorrow anyway so not much difference, will train then.

Bench: 70 x 3 x 10, 70 x 1 x 9
3 sec Negative Chins: 3 x 4, 2 x 3

Seated DB Press: 40 x 3 x 10, 40 x 1 x 8 - (30X0)
Cable Row: 80 x 4 x 12

Prone Ext Rot: 5 x 3 x 10
Lateral Raise: 16 x 3 x 12 - (30X0)

DB Curls: 25 x 2 x 15, 25 x 1 x 12
Rope Pushdowns: Stack 7 x 3 x 12 - (30X0)


Had to use the sh*t bench where the lowest rack hooks are way high. Would have been confident going for rep 10 on the bench if it had of been the non-sh*t bench.

Chins were better, less wonky. Upper back stuff and curls better. Slowly but surely the strength is returning to the nerve damaged areas. That said, I've been in a caloric deficit for about 4 weeks with another 2 to go in order to lower BF but soon I really need to up the eating to support the hypertrophy of said damaged areas.

I'm also wondering when the lack of carbs will start kicking in on my numbers. Call it n00b progress for now.

Sugar Free

3rd

DL: 120 x 3 x 5
Front Sq: 60 x 5 x 8

Planks: 60s x 2

Not much time but hadn't planned to do much anyway as it was my first time back deadlifting. Have to change my set up so that I avoid C-spine extension (i.e. eye to the ground) so really need to video it to see how it looks elsewhere.

Sugar Free

5th

DB Press: 60 x 4 x 8 - (30X0)
Unilateral Machine PD: 45 x 4 x 10

Incline DB Press: 45 x 4 x 10 - (30X0)
BOR: 50 x 6 x 12

PUBC (4 positions) 2.5 x 15sec x 3

Front Raises: 15 x 3 x 10 - (30X0)
ss w/
Band Pull Aparts: 3 x 10

Dips: 3 x 15
ss w/
DB Curls: 30 x 3 x 8

Band PD: 2 x 20

Sugar Free

6th

Squat: 100 x 3 x 12
SLDL: 65 x 5 x 8

Plank 2 x 70sec
Ab Wheel: 2 x 10

High reps nearly killed me, so much breath, not enough air.

Sugar Free

7th

Run - 3K.

I don't consider this training just wanted to get out into the sun and move.
Almost certainly harming my legs' recovery too but f*ck it, it was too glorious out.

Sugar Free

8th

Bench: 82.5 x 3 x 8, 82.5 x 1 x 6
Seated DB Press: 40 x 2 x 12, 40 x 9, 40 x 8 - (30X0)

CSR: 70 x 6 x 10 - (30X0)
DB Row: 22.5 x 4 x 10 - (30X0)

Prone Ext Rot: 5 x 3 x 12
Lateral Raise: 20 x 3 x 15

Rope Pushdowns: Stack 8 x 2 x 12, Stack 7 x 1 x 12 - (30X0)
BB Curls: 30 x 4 x 10


Bench was supposed to be for 6's so that was good. Did 3 actual chins today. Body angle was less sideways but still not straight. Improving slowly.

Dropped the negative chins as the impact of my torso immediately slewing off to the side was wrecking my shoulder. As long as it keeps strengthening through other unilateral and regular back work then it'll get there eventually. If not, I'll have to find someone who knows how to rehab this type of stuff but I'm hopeful.

BB seems better for curls and the weakened bicep. The forced supination it causes seems to make the damaged muscle contract a lot better. Will run with these for a few weeks.

Getting hungry consistently too due to deficit. Looking forward to eating again at some point in the next month.

Sugar Free

11th

Squat: 110 x 4 x 8
DL: 100 x 3 x 6

Don't normally train on Saturdays but had to because of other stuff. Also had to run off early so ehh, basically just did the two most 'bang for your buck' lower exercises and then fecked off.

Also wore the wrong type of boxers today (cotton non-stretch instead of those fitted jobs that stretch) so at the bottom of about rep 4, they exploded open.
Quick racking of the bar to check it was just the boxers and not the actual shorts then back to it.

Will do abs tomorrow.

Sugar Free

12th

DB Press: 60 x 5 x 10 - (30X0)
Incl DB Press: 45 x 5 x 12 - (30X0)

Unilateral PD: 45 x 4 x 15
Cable Row: 73 x 3 x 12

PUBC (3 positions): 2.5 x 2 x 20sec

BB Curl: 35 x 4 x 8
PD: 25 x 3 x 15 - (30X)

Sh*t session. Had to train in a different gym. Crowded even on Sunday morning (more a function of its size than the number of people). Also had to be somewhere so had to cut things short. Also realised forgot abs. Bleh.

Still getting stronger though despite dropping lbs. Strange.

Sugar Free

14th

Squat: 100 x 8, 120 x 3 x 8, 100 x 8
SLDL: 65 x 4 x 10

Plank: 3 x 70 sec
ss w/
OH Crunch: 8 x 3 x 10

Squats weren't even that hard tbh. Not sure what's happening but I can only surmise that the extra stretching is getting me into better positions. Have to remind myself not to go too nuts too quick so my spine doesn't give any grief!

I will need to increase the volume in general sooner rather than later but I'll happily take the progress and healthy body for now.

Also not enjoying the new hybrid bar positions but it will just take more getting used to. Full high bar isn't an option due to the load being right on the damaged vertebrae and low bar is tougher on the back in general.

Dying of a cold as well so I was glad to force myself down to train in the first place!

Alf Veedersane

I'd say it must be hard to temper the enthusiasm for pushing hard when it's feeling good!

Good work fella. Fair play.

Sugar Free

Cheers Alf

Sugar Free

15th

Bench: 80 x 6, 100 x 5 x 3, 80 x 13
Chins: 4 x 5

Seated OH DB Press: 45 x 2 x 10, 45 x 1 x 8, 45 x 1 x 7 - (30X0)
CSR: 75 x 6 x 10 - (30X0)

Prone Ext. Rot: 5 x 5 x 15

Triset of:

BB Curl: 30 x 3 x 12
Dips: 3 x 15
Lat. Raise: 20 x 12, 10, 8

Bench was fine, kept 1-2 reps in the tank for each 100kg set.
I'm still sliding off the side on chins but the strength is much better.

Injury became a concern after the ext. rotations. Think it's to do with my head position during that exercise - holding it steady over the end of the top of the bench, rather than resting it face down on the top of the bench. Not too concerned, it's very tight but doesn't feel like the horrific nerve pain it was before. Physio later to loosen it up hopefully but will probably have to give training a miss tomorrow.

Business trip from Sunday on so next few updates will just be whatever crap they have in the hotel gyms.