5/11/08
A) Deadlift 5X5,5,5,4,4 92.5kgs
B1) Overhead Press 5X5 40kgs
B2) Chins 5X7 BW
C1) Dips 2X8 BW+5kgs
C2) Face pulls 2X10 30kgs
2 words to sum up today: grueling and rewarding. Still learning the feel of face pulls.
12/11/08
A) Deadlift 5X5,5,5,4.5,5 92.5kgs
B1) Overhead Press 5X5,4,4,4,3 42.5kgs
B2) Chins 5X5 BW+5kgs
Was sick and had 3 exams beforehand. Will reduce volume on deadlifts (4X5 to start)to get the most out of my current setup.
14/11/08
A) Deadlift 5X5 95kgs
B1) Overhead Press 2X4 42.5kgs
1X4 40kgs
B2) Chins 3X5,5,4 BW+5kgs
Still recovering from sickness, not enough sleep and not enough food (went to gym on empty stomach).Don’t know why i rocked the deadlifts so much though, not that I am complaining.
EDIT: I think I really have deadlift form down now.
19/11/08
A) Deadlift 5X5,5,5,4,4 95kgs
B) Chins 5X5,5,5,4,4 BW+6.25kgs
C) Face Pulls 2X12 60lbs
Moved onto new Push (With squats)/Pull (With DLs) template. Felt pretty tired today, grip is still weak in all pulls.
21/11/08
A) Back Squats 3 50kgs
2X3 55kgs
3 60kgs
B) Overhead Press 4X4,3,3,2 42.5kgs
5 40kgs
C) Dips 2X7,6 BW+7.5kgs
Started squatting today, I really should not have neglected this lift. Need to buy new shoes for squatting and not use my runners.
26/11/08
A) Deadlift 5X5,5,5,4,4 97.5kgs
B) Chins 5X5,5,4,4,4 BW+6.25kgs
C) Face Pulls 12 60lbs
8 50lbs
Need lighter weight on face pull for more ROM, will use lower reps also: probably 8.
28/11/08
A) Back Squats 5 50kgs
5 55kgs
5 60kgs
3 65kgs
B) Overhead Press 5X5,4,4,4,3 42.5kgs
C) Dips 2X7 BW+7.5kgs
3/12/08
A) Deadlift 5X5,4,4,3,3 100kgs!!!
B) Chins 5X5,5,5,4,4 BW+6.25kgs
C) Face Pulls 2X10,9 50lbs
Damn happy I got the 100kgs, it can only get better from here on in (knock on wood).
10/12/08
A) Back Squats 3X5, 60kgs
B) Overhead Press 5X5,4,4,3,3 42.5kgs
C) Dips 2X8,5 BW+7.5kgs
12/12/08
A) Deadlift 5X5,4,3,2,2 100kgs!!!
B) Chins 5X5,5,5,4,4 BW+7.5kgs
C) Face Pulls 2X12 50lbs
Had big DOMS from last squat sesh in hams and inner thighs. This made the deads pretty hard and it was humid also, I think I might buy chalk. Chins felt good, might up weight again next sesh.
15/12/08
A) Back Squats 3X5, 62.5kgs
B) Overhead Press 4X5,4,3,3 42.5kgs
1X3 @ 40kgs
C) Dips 2X8,7 BW+7.5kgs
Overhead Press is still stalled out, I might switch it out for a similar exercise.
17/12/08
A) Deadlift 5X5,5,4,4,3 100kgs!!!
B) Chins 5X5,5,4,4,3 BW+8.75kgs
C) Face Pulls 2X10 60lbs
Weight stack on cable machine had been lubricated 2 days ago so face pulls were quite easy, everything else felt pretty good.
I will add some hyperextensions (high reps, probably unweighted) before and after deadlifts from now on.
20/12/08
A) Back Squats 3X5, 65kgs
B) Push Press 4X5,6,6,6 45kgs
C) Dips 2X7,6 BW+7.5kgs
Will up dips and i think I may change Push Presses to something else.
22/12/08
A) Deadlift 5X5,5,5,3,4 100kgs!!!
B) Chins 5X5,4,4,3,3 BW+8.75kgs
C) Face Pulls 2X12,9 60lbs
Left hand grip is weaker than right, quite substantially also.
29/12/08
A) Back Squats 3X5,4,4, 67.5kgs
B) DB Seated Press 3X8,6,6 15kgs ea.
C) Dips 2X6,5 BW+10kgs
Squats were crap, will clean up form. Dips felt good, as the triceps pump I get from them is crazy.
31/12/08
A) Deadlift 3X5,5,4 102.5kgs
B) Hyperextensions
1X20 BW
1X10 BW+10kgs
C) Chins 3X5 BW+8.75kgs
D) Face Pulls 2X12 60lbs
Lower volume was good on core lifts (ie. Chins/Deads), Hypers felt good though I will use a lot more weight next time. Won’t be able to workout for next 3 weeks, dues to going overseas, crossing my fingers I don’t lose much strength/muscle (not much to lose though). Will move on to a similar Push/Pull split with same core exercises and set-reps, but more assistance: hypers, high-rep DB rows etc.
25/1/09
A) Deadlift 3X5,4,4 102.5kgs
B) Hyperextensions
1X20 BW
1X15 BW+10kgs
C) Chins 3X5 BW+8.75kgs
D) DB Rows 1X20 17.5kgs
Totally fucked, but in a good way. Happy not much strength was lost, I will up Chins next time, and maybe DBrows. Moved Face Pulls to Push day.
EDIT: New goal for Deadlift is 140kgs for 5. For a few reasons: it is more than double my starting weight in the lift, it will probably be double BW when I pull it and the fact it is 3 plates a side.
29/1/08
A) Back Squats 2X5,4 65kgs
B) DB Seated Press 3X5,5,4 17.5kgs ea.
C) Dips 2X6,5 BW+10kgs
D) Face Pulls 2X12 60lbs
Temperature was 43.5degrees Celsius (110 Fahrenheit) today, gym has aircon though. I think i will try a low-bar squat next time.
2/2/09
A) Deadlift 3X5,5,4 102.5kgs
B) Hyperextensions
1X20 BW
1X22 BW+10kgs
C) Chins 3X5,4,4 BW+10kgs
D) DB Rows 1X20 17.5kgs
Will up Deadlifts(probably), Hyperextensions and DB rows. DB rows were a lot better today as I felt them in my back a lot more than last time. Nearly reached failure on hyperextensions today, which I don’t really want to do.
5/2/09
A) Back Squats 4 67.5kgs
B) DB Seated Press 3X7,5,5 17.5kgs ea.
C) DB Shrugs 22 20kgs ea.
D) Dips 2X7,5 BW+10kgs
Squats are crap, will move into medium rep range (8-12). Could not feel shrugs at all, maybe need more weight, sets and use a ‘power’ shrug movement. Forgot to do facepulls,hopeless.