Average Joe to...

Training Training Logs
41

21/01/15 - Deadlift

Warmup

Box jumps:
3 x 10 @ 30"

Deadlift (5/3/1 cycle 8 week 3):
60 x 5
75 x 5
90 x 3
110 x 5
125 x 3
140 x 4

s/s

Pullups (varying grip):
7, 7, 6, 6, 6

RDL (3 x 8-12):
70 x 12, 12, 12

Pendlay Row (3 x 8-12):
60 x 10, 10, 9

My deadlift feels as though it has regressed slightly in terms of strength. I’ve changed my stance and grip width though, and I feel as though form is more solid, so we shall see. Switched to hook grip for RDL and Pendlay Row, and will be doing the same for deadlift from next cycle. which could be interesting. Will up the weight for RDL next week.
Feel exhausted after that session, big refuel needed I think.

42

22/01/15 - Press

AM weight: 93.2kg

Shoulder warmup

OH Press (5x5):
bar x 5
30 x 5
35 x 3
40 x 1
45 x 5, 5, 4, 4, 4

s/s

Band Pullaparts:
5 x 15

Dips:
6, 6, 6, 6, 6

s/s

RDF (5 x 15-25):
8kg x 25, 20, 21, 20, 21

An extra 2 reps on OH Press in total, which is real progress. Supersetting them with band pullaparts after reading an article on shoulder training by Joe DeFranco. Dips progressing nicely and a good feel with the RDFs.

43

23/01/15 - Squat

Warmup

Front Squat (5x5):
40 x 5
50 x 5 (3 second pause)
60 x 3
70 x 2
80 x 5, 5, 5, 5, 5

s/s

Pullups (varying grip):
7, 7, 7, 6, 6

Rack pulls (just below knee) s/s shrugs (x number of rack pulls immediately into the same number of shrugs):
60 x 3
100 x 3
120 x 3, 3, 3

Kroc Row:
36 x 15, 13

Cable shoulder triple threat:
3 x 10

Finding front squats really tough at the moment, no idea why, no failed reps though so can’t complain too much. Threw in the rack pulls and shrugs as I felt like doing some more heavy lifting, enjoyed them, might keep them in for now.
Grip was shot for the Kroc rows, went with a hook grip in the end. Hook grip for the rack pulls as well, don’t want to resort to using straps for anything.

44

26/01/15 - Squat

AM Weight: 94.2 kg

Warmup

Front Squat (5x5):
Bar x 5
45 x 5 (3 second pause)
55 x 5 (3 second pause)
65 x 3
75 x 3
85 x 5, 5, 5, 5, 5

s/s

Pullups (varying grip):
7, 7, 7, 7, 6

Snatch grip high pull from blocks:
60 x 5
70 x 5, 5, 5

Cable shoulder work:
3 x 10 for each movement

Solid session, I am now doing more pullups per session than ever before, a simple linear progression seems to be working really well for me at the moment. Snatch pulls are feeling more comfortable.
Weight is up 1 kg from Thursday, went to an all-you-can-eat Chinese restaurant on Saturday, might have something to do with it! Also saw
‘Ex Machina’ on Saturday, thoroughly enjoyable, if a little dark, a nice twist on the ‘Turing test’ about the learning capabilities of AI.

45

27/01/15 - Bench

Warmup

Med ball slams:
12kg x 10, 10, 10
s/s
Pushups:
10, 10, 10

Bench (5/3/1 cycle 8 deload):
30 x 5
35 x 5
42.5 x 5

s/s

Band pullaparts:
5 x 15

CGBP (3 x 8-12):
47.5 x 12, 12, 9

Dips:
7, 6, 6, 6, 6

Tabata rowing on the Concept2:
10 x 0:20 on/0:10 off
1:47.5/500m
1145m total

Wasn’t going to deload this week, but I’m glad I did, have to remember I’m training long-term. Assistance work was good, threw in the conditioning as I realised it only adds 5 minutes to my session and my intention to get back to the gym in the evening is so far proving impossible due to work commitments. Will try and do a couple of tabata-style sessions per week and see how it goes.

46

28/01/15 - Deadlift

Warmup

Box jumps:
3 x 10 @30"

Deadlift (5/3/1 cycle 8 deload):
60 x 5
75 x 5
90 x 5

s/s

Pullups (varying grip):
7, 7, 7, 7, 6 (+2)

RDL (3 x 8-12)
75 x 12, 12, 12

Pendlay Row (3 x 8-12):
60 x 12, 11, 10

Today was the first time since starting the progression system for pullups that I’ve had to break up any of the sets. I think it was mainly due to the fact that by the last set of pullups, I had done 3 sets of deadlift, 2 of RDL and 4 of pullups. My grip was ok but my forearms were so pumped I just couldn’t drag myself to the top of the bar. Reps will therefore remain the same on Friday. Slowly getting there with the Pendlay row, trying to be strict with form and not use any leg drive or momentum to help pull the bar. RDLs fine, will up the weight next week.

47

29/01/15 - OH Press

AM Weight: 93.8kg

Warmup

OH Press (5x5):
bar x 5
30 x 5
35 x 3
40 x 1
45 x 5, 5, 5, 5, 5 (rep PR)

s/s

Band pullaparts:
15, 15, 15, 15, 15

Dips:
7, 7, 6, 6, 6

s/s

RDF (5 x 15-25)
8kg x 25, 25, 25, 25, 25

So finally I have completed 5x5 at 45kg for the OH Press. It has been slow progress, but today just felt good. A couple of difficult reps, but no failures, no re-sets, no cheating. I will push the weight to 47.5kg next week and start again. OH pressing is such a weak point of mine, my 1RM has been 50kg for a year now, but added focus to these sessions, combined with additional shoulder work throughout the week and proper fuelling for the session has made a massive difference.

One of my biggest goals this year is to press in excess of 50kg for reps. A minor task for some, massive for me. Looks like I might actually get there at some point!

48

Also, my weight has gone from an average of 91.7kg at the end of November to an average of 94kg at the end of January. Slow, consistent weight gain is what I’m looking for, as I need to minimise fat accrual (I have too much already!) This is in line with my goals of increasing strength and muscle mass. At this stage, as long as my lifting numbers keep going up, I’m happy.

If I can keep at this level of gaining around 1kg per month, I should hopefully be at around 100kg bodyweight in 6 months, at which point I can re-assess and see if I need to change things around to drop some fat. Historically, I’ve always switched between wanting to gain muscle and lose fat, which has inevitably resulted in neither. This is the first time that I’ve been really consistent with my training and nutrition, and it’s great to start seeing results.

49

30/01/15 - Squat

Warmup

Front Squats (5x5):
bar x 7
40 x 5 (3 second pause, explode up)
50 x 5 (3 second pause, explode up)
62.5 x 3
75 x 3
87.5 x 5, 5, 5, 5, 5

s/s

Pullups (varying grip):
7, 7, 7, 7, 7

Kroc Rows (2 x max):
36kg x 20, 14

Cable shoulder work:
3 x 10 per exercise

Hamstrings were feeling it from RDLs on Wednesday, lower back was feeling it from pressing yesterday, I was feeling exhausted from a poor night’s sleep. I think the only thing I had going for me was my peri-workout drink. Still, no failed reps so can’t complain. Front squats are just feeling such a struggle at the moment, will do some foam rolling and lacross ball rolling this weekend, see if that will help. Started wearing my knee sleeves again today; not because of the weight , but just to help keep my knees warm and healthy. They certainly feel better to squat in.
Pullups are back on track and I really enjoyed the rows, never got that many reps before. The 36kg dumbbell is the heaviest they do at my gym, so all I can do is add reps and sets as and when.

50

01/01/15

Conditioning:
11km mountain bike ride. My first time on a bike for nearly 6 years. I have more power than before, but I’m also a lot heavier. Some of the hills were a struggle, but overall I loved being back out.

51

02/02/15 - Squat

AM Weight: 94.7kg

Warmup

Front Squat (5x5):
bar x 7
40 x 5
50 x 5 (3 second hold)
60 x 5 (3 second hold)
70 x 3
80 x 1
90 x 5, 5, 5, 5, 5 (belt + sleeves)

s/s

Pullups (varying grip):
8, 7, 7, 7, 7

Rack pulls (just below knee):
100 x 3
120 x 3
140 x 3, 3, 3

s/s

Barbell shrugs:
120 x 3
140 x 3, 3, 3

Didn’t feel like I ‘owned’ the squats, so will maintain the weight for Friday. Will push the rack pulls to 3x5, then 3x8, before increasing the weight. I’m struggling with front squats earlier than I would have thought, but maybe I’m just expecting too much.

52

03/02/15 - Bench

Warmup

Med ball slams:
12kg x 10, 10, 10

s/s Pushups:
10, 10

Bench (5/3/1 Cycle 9 Week 1):
30 x 5
32.5 x 5
40 x 3
47.5 x 5
55 x 5
62.5 x 11 (+3 rep PR)

s/s

Band pullaparts:
15, 15, 15, 15, 15, 15

CGBP (3 x 8-12):
47.5 x 12, 12, 12

Dips:
7, 7, 7, 6, 6

Decent session, not too much to say about it. Have switched to a false grip with bench, didn’t notice it being any more difficult, and got a rep PR. Will up the weight for CGBP next session. January resolution gym-goers are making the place much busier at 6:45 am than I would like, so much so that I had to wait 10 minutes for a free rack, but nothing that I can do about it. The dream of the home gym will continue.

53

04/02/15 - Deadlift

Warmup

Box jumps: 3 x 5 @35"

Deadlift (5/3/1 Cycle 9 Week 1):
60 x 5
72.5 x 5
85 x 3
100 x 5
115 x 5
130 x 6 (belt)

s/s

Pullups (varying grip):
8, 8, 7, 7, 7

RDL (3 x 8-12):
77.5 x 12, 12, 12

Pendlay Row (3 x 8-12):
60 x 12, 12, 12

Went hook grip for everything except pullups. Trying to get more used to it. Numbers down on the 5+ set because of that, and I think the belt actually hindered rather than helped. Got a hell of a forearm, hamstring and lower back pump from the RDLs, glad to finally complete 3x12 for the rows as well. I think that on my final working set of deadlift, I will stick with hook grip as long as possible, then switch to mixed grip if I feel I still have reps in me. This will only be until I’m properly used to the hook grip, so maybe for the next 3-4 weeks. Will up the weight on RDLs and rows next time out.

54

05/02/15 - OH Press

AM Weight: 95.0 kg

Warmup

OH Press (5x5):
bar x 5
30 x 5
35 x 3
42.5 x 1
47.5 x 4, 2, 3, 2, 2

s/s

Band pullaparts:
15, 15, 15, 15, 15

Dips:
7, 7, 7, 7, 6

s/s

RDF (5 x 15-25):
10kg x 21, 18, 17, 17, 17

Increased the weight on OH Press, and immediately felt the difference. Having gone through this at 45kg though, I’m not too disheartened. Dips felt good and I’m really starting to feel the RDFs.

I have realsied that I am deeply unhappy with the way I look. In the last 6-8 months I have got a lot stronger, and gained an appreciable amount of muscle, but overall I actually feel fat. I saw myself in the mirror in work yesterday, relaxed pose, profile view, and was shocked by how much I saw my belly protuding over my belt. I am lucky enough to have a very honest girlfriend who gave me her opinion of my physical changes over the last year, and it was pretty much bang-on with how I was feeling.

Work and other commitments mean that getting to the gym is going to be nearly impossible for the next month, so I am going to put myself on a very strict food regimen, and do Dan John’s 10,000 kettlebell swing challenge. My problem recently has been a severe lack of any conditioning work, and this should hopefully kick-start me into a better lifting/conditioning balance. I have a 24kg kettlebell at home, along with an Olympic bar and 45kg of plates, so I should be able to do plenty in the next month to not lose too much in the way of strength, but hopefully shed some fat and improve my conditioning.

I have one more lifting session tomorrow, so will go all out for that, recover over the weekend and start next week with renewed purpose and a clear short-term goal.

55

06/02/15 - Squat

Warmup

Front Squat (5x5):
bar x 5
42.5 x 5
52.5 x 5 (3 second pause)
62.5 x 3
72.5 x 3
82.5 x 1
92.5 x 5, 5, 5, 5, 5 (belt + sleeves)

s/s

Pullups (varying grip):
8, 8, 8, 7, 7

Snatch grip high pull from blocks:
60 x 5
80 x 5, 5, 5, 5

Machine shoulder work:
15, 15, 10 per exercise, each arm

So, my last gym session for the next month or so, and I think it went quite well. Squats were good, pullups good, loving the snatch pulls. really enjoyed the session. Hopefully I will come back in a month’s time a little bit leaner, better conditioned and even more focused.

I’m already bracing myself for the pain of the 10,000 swings!