Duplicate of my Excel File

Sugar Free

Bench: 102.5 x 7, x 5, Fksake, 90 x 10
CG Bench: 90 x 4 x 5

Chins: 1 x 10, 3 x 8
Inc. Paused DB Press: 60 x 4 x 8

BB Shrugs: 110 x 3 x 15
Cable Row: Stack 9 x 3 x 15

Pushdowns: Stack 10 x 3 x 12
ss w/
EZ Curls:35 x 3 x 12


Bench strength just jumped off a cliff. Main thing seems to be control at the bottom. Consistently touching to low as well and pressing straight up instead of J. Just going to drop back the numbers and rebuild. Annoying after hitting 110 x 8 only 2 months ago, which itself came after working up to a heavy single.

Sugar Free

Done yesterday.

Bench: 100 x 6, 105 x 5, 100 x 6
CG Bench: 82.5 x 3 x 8, 1 x 6

Chins: 4 x 8, 1 x 6
BOR: 80 x 4 x 8

BB Shrugs: 115 x 3 x 12
Incline Pause DB Press: 60 x 3 x 10, 1 x 8

Triset:

EZ Curls: 40 x 3 x 8
DB Rolling Ext: 40 x 3 x 8
Lat. raises: 30 x 2 x 8, 25 x 1 x 8


GVT levels of DOMs from the last squatting session so just did upper again.
Bench was easy, 2-3 reps in the tank, just wanted to hit the numbers and not miss reps.

Sugar Free

Squat: 145 x 6, 147.5 x 6 , 145 x 6
Pause Squat: 110 x 4 x 8

Split Squats: 20 x 3 x 8
Crunches: 15 x 4 x 12


Semi-forgot/couldn't be arsed doing the leg curls. Still getting over a throat/chest infection (again) and was way more shattered than I should have been training today.

Sugar Free

DL: 140 x 3, 160 x 3 x 3
Paused DL: 100 x 4 x 5

SLDL: 100 x 4 x 8
Paused Calf Raises: 95 x 3 x 8

Hanging Leg Raises: 3 x 10


Reviewed log. Excluding today, I've DL'd 10 times in 16 months. And today was the first time in 4 months. Lol. So 160 x 3 x 3 beltless isn't appalling.
I was thinking/worrying about what to do for DL but all I have to do is do them with any regularity and they'll progress for a while. So that's the extent of the plan.

Paused DLs paused just below the knee.

I also completely forgot it's been a little over a year since I got injured and ten months since holding a glass of water made my arm quiver with effort. Very nice to still be pain and injury free.

Sugar Free

Bench: 102.5x 5, 107.5 x 4, 102.5 x 5
CG Bench: 85 x 2 x 10, 85 x 6 - 'wait, was it not supposed to be 75?'. 75 x 10

Chins: BW+5 x 2 x 8, BW x 1 x 8, x 7
CSR: 100 x 4 x 10

Incline Paused DB Bench: 60 x 3 x 10, 60 x 1 x 9
Lat. raises: 30 x 3 x 8, 20 x 1 x 15

DB Curl: 40 x 1 x 8, 35 x 3 x 8
Pushdowns: Stack 14 x 3 x 10


Bench was ok, 107.5 x 4 was the goal but easily would have had another rep in the bag except that my grip was slipping outwards each rep. The '75kg' CG felt really heavy and I was getting super pissed off that I was losing strength on it until I realised it was 85kg lol.

Alf Veedersane

All of the relief

Sugar Free

Squat: 150 x 3 x 5
Pause Squat: 100 x 4 x 10

Lying Leg Curls: Stack 10 x 3 x 10, 8 x 1 x 8
Crunches: 15 x 4 x 10
Planks: 2 x 45secs

Sugar Free

Bench: 110 x 2 x 3*, 107.5 x 4
CG Bench: 100 x 4 x 3

Chins: BW+5 x 4 x 6, BW x 2 x 8
CSR: 120 x 4 x 8

Incl. Pause DB Bench: 65 x 4 x 8

Rear Delt Raise:15 x 3 x 10
ss w/
Lateral raise: 25 x 3 x 8

Pushdowns: Stack 14 x 3 x 10
ss w/
DB Curls: 35 x 3 x 10


*The goal today was 107.5 x 4, 110 x 3, 107.5 x 4. I thought I had 107.5 on the bar for set 1 and it was a hard triple. So I thought to myself 'fk, I'll just have to do 107.5 x 3 x 3 and readjust my numbers'. I didn't sleep well last night and had been drinking and I thought this was a result of it. Turns out it was 110 the whole time lol and I only checked after the second set. I'm an idiot.

Sugar Free

DL: 150 x 3 x 5
Paused DL: 105 x 4 x 5

SLDL: 105 x 3 x 8

Standing Calf Raise: Der arrrrree no more weights x 2 x 12, 1 x 10
Decline sit ups: 10 x 3 x 10


So weak at paused DLs so it's probably a good thing I'm doing them.
I've no doubt I'm relying on quads more than I should ordinarily.

Sugar Free

DB Bench: 80 x 4 x 8
Cable Row: Stack 12 x 4 x 8

DB Front Raise: 20 x 4 x 12
BB Shrugs: 120 x 4 x 10

Rear Flyes: Umm, something x 4 x 10

Rolling Ext: 35 x 15, 14, 12
EZ Curl: 40 x 3 x 10


Just accessory stuff today, nothing to report.

Sugar Free

Done yesterday

Bench: 110 x 3, 115 x 2, 110 x 3
DB Bench: 80 x 14

Chins: BW+5 x 3 x 8, BW+5 x 1 x 6, BW x 10, BW x 8
Cable Row: Stack 10 x 4 x 12

Lat. Raises: 30 x 3 x 10

Rolling Ext: 35 x 3 x 12
ss w/
DB Curls: 35 x 3 x 12


Easily another rep, maybe 2 on the 115. Nearly back to September strength levels minus about 4kg BW so that's promising. Have to train again in three days time before travelling for Christmas so dropped the assistance stuff (CG + DB pressing).

I was also supposed to AMRAP 100kg on the bench but my shoulder felt a bit twingy when I started to so switched to DB's instead. Chins progressing well but that could down more to dropping bodyweight than strength gains.

Was supposed to squat heavy today but have a pounding drink related headache so will likely do it tomorrow instead.

Sugar Free

Squat: 160 x 2, 162.5 x 2, 160 x 2
Pause Squat: 130 x 4 x 3

Done two days ago, no time for anything else.
Was carb depleted and horribly tight so these were weaker than expected, was hoping to triple these. Another set of circumstances and I maybe could have. Might finally be feeling the impact of caloric deficit and lower body weight.

Sugar Free

Done yesterday

Bench: 102.5 x 8, 107.5 x 5, 102.5 x 7
CG Bench: 95 x 4 x 5

Chins: BW x 7 x 8
CSR: 130 x 4 x 8

BB Shrugs: 130 x 4 x 8
Paused Incl. DB Bench: 65 x 3 x 10, 65 x 1 x 8

Pushdowns: Stack 15 x 3 x 8
ss w/
DB Curls: 40 x 3 x 8


Really need to ask for a spot more, had the 6th and 8th rep respectively on bench if I have one. Still though, getting stronger while getting lighter so can't complain much.

CSR was probably a bit too heavy form-wise after all those chins.

Sugar Free

Bench: 105 x 6, 110 x 5, 105 x 6
CG Bench: 90 x 8, 90 x 7, 90 x 2 x 6

Chins: BW+10 x 4 x 6, BW x 10, 9
Wide Grip Cable Row: Stack 8 x 4 x 12

Paused Incl DB Bench: 65 x 2 x 10


Ran out of time as had to meet someone. Happy with the bench, had a rep in the tank on all.

Sugar Free

DL: 142.5 x 3 x 6
Pause DL: 110 x 4 x 5

Fin. SI is twingy so left the SLDLs. Will finish some calf and abs stuff tomorrow.

Sugar Free

DB Bench: 85 x 2 x 10, 85 x 1 x 8
DB Row: 37.5 x 3 x 12

Lateral Raise: 30 x 3 x 12
Rear Lateral Raise: 15 x 3 x 12

BB Shrugs: 132.5 x 4 x 10

Band Pushdowns: 30, 25, 20
EZ Curls: 30 x 2 x 20, 1 x 15


Abs were already fairly DOM-y so didn't do any direct work today as planned. Probably a good sign for beltless deadlifting.

Sugar Free

Squat: 170 x 2, 172.5 x 2, 170 x 2, 140 x 6 (with rep 3 and 4 paused), 140 x 8
Split Squats: 35 x 3 x 8 (right leg only)

Lying Leg Curl: Stack 8 x 3 x 10
Decline Sit-ups: 15 x 2 x 10, 15 x 1 x 8


Happy enough with the squats. Spotters getting within mm of the bar but I don't think they touched it so I'll take them as legit. Slight bit of hip shooting at the bottom but nothing I'm too worried about when I'm at ~95%.

All of the 170+ were beltless PRs. Not sure what it was previously, just that I've never done them before beltless.

First set of 140 was supposed to be x 8 but some bell end ended up standing right in front (hands on the rack in front of me almost) in the middle of the set. That threw off my balance a little so I had to pause reps 3 and 4.

Alf Veedersane

Sugar Free wrote: »

First set of 140 was supposed to be x 8 but some bell end ended up standing right in front (hands on the rack in front of me almost) in the middle of the set. That threw off my balance a little so I had to pause reps 3 and 4.

Had that once. Lad decides to stretch out his hamstring on the bar across the front of the squat rack.

Couldn't manage to get the words "what the actual fúck" out but I did manage to utter one unsavoury adjective as I ground out the last rep.

Some seriously good squatting there, fella

Sugar Free

Alf Veedersane wrote: »

Had that once. Lad decides to stretch out his hamstring on the bar across the front of the squat rack.

Couldn't manage to get the words "what the actual fúck" out but I did manage to utter one unsavoury adjective as I ground out the last rep.

Some seriously good squatting there, fella

I'll put it down to New Years resolution folks!

Sugar Free

Bench: 107.5 x 5, 112.5 x 4, 107.5 x 5
CG Bench: 85 x 3 x 10, 85 x 1 x 8

Chins: 10 x 6 (every minute except the last set where I didn't want to be the bell end blocking the view of someone else!)

Paused Incline DB Bench: 65 x 3 x 10
Machine Row: 65 x 4 x 10

Pushdowns: 160lbs x 3 x 10 (says the stack, it's never 160lbs of tension though)
ssw/
EZ Curl: 45 x 2 x 8, 45 x 1 x 7 (nearly went into full kettlebell swing mode)


Had to use a cage instead of the usual bench station so happy to hit the reps on the bench. More in me there for sure. Paused incline DB's are stalling. Got 3 x 10 but would have needed 8 reps on set 4 to progress and I hadn't a hope of getting that. I'll change it up for next session.

SI is still meh so I didn't want to put any load onto it with rows so used the inferior chest supported machine as my usual one was taken at the time.

Sugar Free

Upper Accessory

DB Bench: 80 x 2 x 12, 80 x 1 x 11
DB Row: 40 x 4 x 10

DB Front Raises: 25 x 4 x12
DB Rear Lateral Raises: 20 x 4 x 8

Dips: BW x 2 x 20, BW x 1 x 17
Band Pushdowns: 2 x 20

DB Curls: 35 x 2 x 15, 30 x 2 x 10


Was meant to DL today but got my hips and glutes dry needled to kingdom come the other day and they're still tender today so left it. SI feels a lot better for it though.

Sugar Free

DL: 140 x 3, 150 x 2, 165 x 3 x 3
Paused DL: 130 x 4 x 3

RDL: 130 x 4 x 5
BB Shrugs: 110 x 2 x 20


Video'd first couple of 165 sets. A little squaty and a little too far over the bar but no rounding either so not bad overall for beltless.

RDL's were heavy and entirely because I couldn't have been arsed unloading the the bar a bit. Then shrugs were light and entirely because I couldn't have been arsed doing any more dead lifting beyond 110kg.

Nice to do an entire session in the one spot with the one bar though. Simple.

ninamc

What's SI??? And how you finding the dry needling? My brother trying to convince me to get it done on my shoulder as I have a long-term niggle. But I is afraid

Sugar Free

ninamc wrote: »

What's SI??? And how you finding the dry needling? My brother trying to convince me to get it done on my shoulder as I have a long-term niggle. But I is afraid

SI = Sacroiliac (joint). Dry needling is fine. I've had it performed in several areas now. Glutes definitely tingle a bit more than elsewhere e.g. quads and upper back. It's very beneficial when the tightness is so deep that massage or your own soft tissue work can't sort out the problem.

No guarantee it'll fix your shoulder but there's nothing to be afraid of. I think the longest needle they use is only about 5cm. It's an uncomfortable sensation at first but you get used to it quickly.

COH

Sugar Free wrote: »

SI = Sacroiliac (joint). Dry needling is fine. I've had it performed in several areas now. Glutes definitely tingle a bit more than elsewhere e.g. quads and upper back. It's very beneficial when the tightness is so deep that massage or your own soft tissue work can't sort out the problem.

No guarantee it'll fix your shoulder but there's nothing to be afraid of. I think the longest needle they use is only about 5cm. It's an uncomfortable sensation at first but you get used to it quickly.

5cm? pfffffffft rookie....

10cm needles for me :cool: There is no better way to spend an hour than with your physio probing your hip flexors and QLs with a 10cm need in through your back and sides then sending an electrical currant through them

ninamc

Yeah, just went from being not afraid to being very afraid in the space of one post. B*stards Going to put my big girl pants on and make the appt. it's hindering any kind of overhead pressing movement I want to do.

Sugar Free

COH wrote: »

5cm? pfffffffft rookie....

10cm needles for me :cool: There is no better way to spend an hour than with your physio probing your hip flexors and QLs with a 10cm need in through your back and sides then sending an electrical currant through them

Maybe my arse isn't fat enough yet to require 10cm needles

Sugar Free

Bench: 100 x 5, 107.5 x 3, 115 x 3, 120 x 2, 125 x 2, 102.5 x 8
Chins: BW+10 x 4 x 7, BW x 2 x 10

DB Bench: 70 x 4 x 12
BOR: 55 x 4 x 15


Basically skipped ahead a week with bench in terms of the %. I was full of caffeine and felt strong despite my upper back being tired from DL'ing yesterday so just went for it. Not a rep PR (it's 127.5 x 2) but I was +100kg somewhere then instead of the ~95kg that I am now. Promising.

Chins continue to progress and have certainly contributed to the bench strength coming back. Ran out of time so skipped any arm stuff and just hammered out some light BORs in five minutes to get some horizontal rowing in.

Next bench has to be in four days due to work travel so will probably drop back intensity and volume ahead of a week where I may just get a pump session or two in. Then begin again at the end of January.

Sugar Free

Done yesterday.

Bench: 105 x 8, x 6, x 6
Chins: 4 x 10

BB Shrugs: 120 x 4 x 15
Seated DB OHP: 50 x 2 x 12, x 11

CSR: 100 x 4 x 12
Lat. Raises: 30 x 3 x 10

EZ Curls: 40 x 3 x 12
Rolling Ext. 30 x 12, x 8 x 8 (30X0 tempo)


Dropped the bench and chins volume as planned. OHP strength is laughable but never found it did much for my bench. Couple of work things got in the way of a couple of planned sessions.

Sugar Free

Squat: 150 x 6, x 5, x 5

DB Split Squats: 35 x 3 x 10
Crunches: 15 x 3 x 10

Fin. Had planned to do little volume. That said, the squats were harder than 150 should be and a couple were ugly. No energy today and had to drag myself down. Looking forward to my break.

Sugar Free

^^^

Seems I may have tore a quad during that. Flexed trailing leg in a stretched position while split squatting. Had a sports massage while I was away but it didn't focus on the area. Another trip to the physio it seems...

While away, maybe done on Wednesday

Bench: 100 x 3 x 10
Chins: 5 x 8

DB Bench: 48 x 3 x 12 (40X0)
T-Bar Row: 90 x 3 x 12

Pushdowns: 40 x 2 x 12
DB Curls: 36 x 3 x 12


Think that was it anyway. Found a gym to do that much. Squatting/deadlifting probably not realistic in it.

Sugar Free

^^^Did not tear quad

Squats: 140 x 2 x 8, 140 x 5 - DOMCity already
Bench: 100 x 3 x 5

Chins: 3 x 10
Arms: 3 x 10


Today was a just do something day. Took things relatively easy.
I'll do the same again later this week before going back normally.

ninamc

Good news bout the quad.

Sugar Free

Thanks, turns out just because you hear a tearing paper sound in your leg, followed by a stinging pain, doesn't mean it's torn! Although in fairness it didn't really bruise, so maybe a tad dramatic on my side...

Alf Veedersane

Sugar Free wrote: »

Thanks, turns out just because you hear a tearing paper sound in your leg, followed by a stinging pain, doesn't mean it's torn! Although in fairness it didn't really bruise, so maybe a tad dramatic on my side...

Your new gym bag

Sugar Free

Alf Veedersane wrote: »

Your new gym bag

Lol, for some reason that first appeared to me as DOM Queen, which I would have been more amenable to.

Bench: 100 x 6, 100 x 2 x 8, 90 x 11
Paused Floor Press: 100 x 4 x 5

Chins: 5 x 8

DB Bench: 60 x 3 x 15
ss w/
2-Handed DB Row: 60 x 3 x 10


All I had time for. Come to the realisation that any time off from bench means my technique needs a few sessions to come back. First set was woeful, next two were better.

Also realised that my floor press strength is terrible. Yes they after benching and yes they were paused but even still. Weak point found, though I put them in as I had already suspected the mid range. Which is the case for like 95% of raw benches.

Had meant to do another whole body session before jumping back into things but work.

Sugar Free

Niggly upper trap the past week - related to former neck injury - so took no chances and waited until now to train. All good now it seems. May be related to floor presses so I'll see how I feel after tomorrow.

Squat (belt): 140 x 3 x 10, 130 x 8
High Bar Squat: 100 x 3 x 10

Front Squat: 80 x 3 x 6
Decline Sit-ups: 10 x 3 x 12

More than fin. Squats were strong, forgot how nice it is to use a belt for them.
Most volume I've done in a while and as a result felt like absolute sh*t towards the end and after I got home.

Sugar Free

Bench: 105 x 3 x 5, 95 x 8
Paused Floor Press: 102.5 x 4 x 5

Chins: 6 x 8
DB Bench: 60 x 3 x 15, 1 x 12

Plate Loaded Row: 80 x 6 x 12

DB Curls: 35 x 3 x 10
Band PD: 2 x 25


Kept the bench relatively handy cus neck/upper trap. Otherwise fine.

arayess

Sugar Free wrote: »

Bench: 105 x 3 x 5, 95 x 8
Paused Floor Press: 102.5 x 4 x 5

Chins: 6 x 8
DB Bench: 60 x 3 x 15, 1 x 12

Plate Loaded Row: 80 x 6 x 12

DB Curls: 35 x 3 x 10
Band PD: 2 x 25


Kept the bench relatively handy cus neck/upper trap. Otherwise fine.

those DB weight x 2 or each Db individually?

Sugar Free

arayess wrote: »

those DB weight x 2 or each Db individually?

Combined weight unless I do the exercise unilaterally, e.g. with DB rows.
There'd be something seriously wrong with my BB bench if I could do more on DBs

arayess

Sugar Free wrote: »

Combined weight unless I do the exercise unilaterally, e.g. with DB rows.
There'd be something seriously wrong with my BB bench if I could do more on DBs

cool - i was just wondering .
looking good

Sugar Free

DL(belt): Worked up to 190 x 1, 140 x 5
Shrugs: 120 x 3 x 20

Pulled a 65 hour work week so had to condense training. Hoping to squat on Monday so didn't do much today.
190 was not pretty but at least it's 2x bw.

Sugar Free

Bench: 100 x 5, 110 x 3 x 5, 100 x 8
Pause Floor Press: 107.5 x 3 x 5

Chins: BW+10 x 4 x 6
Cable Row: Stack 10 x 6 x 10

DB Bench: 65 x 3 x 15

EZ Curls: 40 x 3 x 10
ss w/
DB Rolling Ext: 40 x 3 x 8


Solid enough on bench. Bit in the tank too which is good. It really is a consistency thing with bench for me. Leave it more than 7-10 days and there's a drop off. Purely technical.

Sugar Free

Sugar Free wrote: »

Hoping to squat on Monday so didn't do much today.

Well that was ambitious. Finally got around to it today.
Sometimes I almost wished I didn't care about what I do and just steamed off at 1600 every day to train but unfortunately I do. Anyway...

Squat (belt): 140 x 3, 150 x 2 x 8, 150 x 6, 135 x 8
High Bar Squat: 105 x 3 x 10
Front squat: 85 x 3 x 5

Lying Leg Curl: Stack 8 x 3 x 12
Crunches: 10 x 3 x 10 (30X0).


Maybe could have pushed the last 150 for 8 but knees were coming in and I was getting forward so stopped the ugliness. First two sets were all right and back off 135 was solid. Pretty sure all top sets are PR territory now. Hopefully 160-ish x 5 next week which even at 160 would be a PR.

BW staying constant at 94-95. Don't want to predict things too much as I can't guarantee the frequency at which I'll get to train but would love to stick up 200 at the end of this cycle.

Alf Veedersane

What's your PR? 180 or 190?

Sugar Free

Alf Veedersane wrote: »

What's your PR? 180 or 190?

190 with belt and knee wraps @ ~90kg years ago. 180 belt-less (done a few months ago) @ ~100kg. Not sure I have a record of a belted 1RM anywhere tbh.

Alf Veedersane

Sugar Free wrote: »

190 with belt and knee wraps @ ~90kg years ago. 180 belt-less (done a few months ago) @ ~100kg. Not sure I have a record of a belted 1RM anywhere tbh.

I looked back and saw the 180 was post GVT stuff but it didn't seem a PR.

Those numbers tonight are heading for 185-190 anyway.

Sugar Free

DB Bench: 85 x 4 x 8
Chins: 4 x 8
Incline DB Bench: 60 x 4 x 10

Cable Row: Stack 8 x 3 x 12
ss w/
Rope Pushdowns: Stack 11 x 3 x 8

DB Curls: 35 x 3 x 8


Done at 6 a.m. Gross. Just wanted to do something upper as I know it will be the weekend before I get to it again and my strength is always down when I train that early and on an empty stomach.

Sugar Free

Bench: 102.5 x 5, 112.5 x 2 x 5, 112.5 x 4, 102.5 x 7
Chins: BW x 9 x 7 (set every minute)

Incline Bench: 80 x 2 x 6, 80 x 2 x 5
ss w/
Cable Row: Stack 11 x 4 x 12

EZ Curls: 40 x 3 x 10
ss w/
Dips: 3 x 10


Only got in for the last hour so had to rush through everything after bench and chins. Dropped floor press as just didn't have time. Forgot to up the curls too, did 40 x 3 x 12 only a few weeks ago.

Bench was good. Spotter said I could have made the 5th rep on the last 112.5. I wasn't so sure and hate missing reps but maybe I should go for it every now and again when I've a spotter who I can trust. Back off set was a bit messy but I was mentally rushing through this session so this was the trade off. Better than not training!

Sugar Free

DL (Belt): 140 x 3, 150 x 3 x 5
Paused DL: 120 x 3 x 5

RDL: 100 x 3 x 8
Decline Sit-Ups: 15 x 4 x 12


12 hour turn around between last session and this. Lats were fried as a result and did not help things. Also changed paused DL from a general below the knee to specifically as close to the bottom as possible. Made things much harder.