Man, this is humbling. This new format has had a couple of people contacting me about past threads. I really appreciate you taking a look at them brother!
Thanks for dropping by Alpha, really appreciate the content you put out for us.
22/1/16
Decided to do some push ups before heading off to bed.
Slingshot Push Ups 30,30,22
Band Pull Aparts 20,20,20
Rest is approx 30 seconds between each set.
@Benanything I think you’re growing up just fine. From where I sit you’ve come a fair way already.
@MarkKO, don’t worry bout me haha, I’m sure I’m just having a phase and a little rambling won’t hurt.
23/1/16
Deadlift 60kgs x5
Deadlift 100kgs x3
Deadlift 140kgs x1
Deadlift 160kgs x1
Deadlift 170kgs x2x0
Semi Conventional Sumo Deadlift 170kgs x1
RESTED 15 MINS
FAILED CIRCUIT ATTEMPT, WANTED 5, GOT 2
Deadlift 140kgs x3
Neutral Grip Pull Ups x5
1 HOUR LATER
Bench 35kgs x20
Bench 55kgs x10
Bench 65kgs x5
Bench 75kgs x2
Bench 55kgs x2x5
Bench 75kgs x2
BENCH DONE WITH LITTLE TO NO REST
Abs Crunch Machine x50
SUPERSET
Row Machine x20
DID IT TWICE
WALKED TREADMILL HIGHEST INCLINE 5 MINS, WALKED FLAT ANOTHER 5 MINS
My Thoughts, Reflections, Personal Feedback:
I should probably think of a new way of writing my training logs soon. My endurance is not where I want it to be and hell, my level of fitness just ain’t there in general. Will hit it hard once my push pull is over, ain’t even looking forward to the push pull to be honest but oh wells.
25/1/16
Semi Conventional Sumo Deadlift 60kgs x5
Semi Conventional Sumo Deadlift 80kgs x3
Semi Conventional Sumo Deadlift 100kgs x2
Semi Conventional Sumo Deadlift 140kgs x1
Semi Conventional Sumo Deadlift 160kgs x1
Semi Conventional Sumo Deadlift 180kgs x1
Semi Conventional Sumo Deadlift 180kgs x2x0
15 MINUTES LATER
Farmer’s Walk 60kgs x10m
Farmer’s Walk 80kgs x10m
Farmer’s Walk 100kgs x10m
1 HOUR LATER
Bench 20kgs x5
Bench 40kgs x5
Bench 60kgs x3
Bench 70kgs x2
Bench 80kgs x1
Bench 90kgs x2x1
180kgs deadlift
Farmer’s Walk, 100kgs per hand
Well, at least I’m somewhat close for the Farmer’s Walk, just 5-10m more.
27/1/16
Farmers Walk 60kgs x10m back and forth
Farmers Walk 70kgs x10m back and forth
Farmers Walk 80kgs x10m back and forth
Farmers Walk 90kgs x10m
Farmers Walk 100kgs, can’t even pick it up.
EDIT: All weights be per hand.
29/1/16
Squats 20kgs x10
Squats 60kgs x5
Squats 80kgs x3
Squats 100kgs x5x2
All high bar ass to grass
Weighing in tomorrow. Spent some time in the sauna. Currently 75.5kgs, competing U75, I’m should be able to make weight.
PUSH PULL MEET WRITE UP
Finished the Push Pull Meet with a 90kgs bench and a 180kgs deadlift. Competed under U75kgs and weighed in at 74.6kgs, 24 hours weight in.
My 3 attempts were as follows
BENCH - 80,90,100x
DEADLIFT - 165,180,190x (hitched)
Overall, I would say it was a pretty fun experience. Can’t say I was too serious about it so… Yeah. Didn’t get to record my 1st/3rd bench attempts so oh wells. Oh and we arrived to the meet late so the warm ups for bench were pretty fucked up.
BENCH WARM UP - 50kgs x1, 70kgs x1
DEADLIFT WARM UP - 60kgs x5, 80kgs x3, 100kgs x2, 130kgs x1, 150kgs x1
2nd attempt bench - 90kgs
1st attempt deadlift - 165kgs
2nd attempt deadlift - 180kgs
3rd attempt deadlift - 190kgs, red lighted, hitched
Now that I’ve gotten this out of the way, time to get back on the saddle, or rather get on a new saddle? The next post should somewhat clear things up.
BOUT DAMN TIME I GET MY SHIT TOGETHER
Alrighty, I would very much like to think of this as the 2nd chapter in my training log. Been on here for slightly over a year, picked up tons of new knowledge. Time to well… Get my shit together. First off, I’ll be condensing my training days from 6 days to 3/4 days a week depending on how free I am. Gotta hit the books more.
Each training session should be somewhere along the lines of…
- 531 sets as main strength work.
- Back off sets for volume.
- Secondary lift of the day.
- Accessory/skill work(if i still have the energy for it, will see how it goes), usually in the form of the olympic lifts/strongman, depending on what’s available to me. If I ain’t got no “fancy” equipment, I’ll probably just do a barbell circuit or something like that.
- Conditioning, could be strongman work or could be bodyweight type stuff, again, depending on equipment available to me.
- Cardio.
The 3/4 days would go something along the lines of…
Day 1 - Deadlift 531 / Secondary Bench (smolov jr, 3 weeks spread out over 12 weeks)
Day 2 - Squat 531/Press 531
Day 3 - Bench 531 / Secondary Squat (20 rep squats, 6 weeks spread out over 18 weeks)
Day 4 - OPTIONAL (Just follow along with the Day 1-2-3 order or accessories)
I only mentioned the first 3 aspects of the training session cause the other 3 will vary from session to session.
I am not exactly sure how much access I’ll have to strongman equipment/bumper plates(for the oly lifts) but tentatively speaking, I should be able to use them every Monday/Wednesday so that should be days 1/2.
Goals as of right now are somewhere along the lines of the whole Stronger, Faster, Bigger mindset. Yes, they’re in that order for a specific reason. Will be trying to eat relatively cleaner and actually putting effort into taking care of my body. Can’t out train a bad diet after all. I’ll be adding fish oil pills into my diet, been reading up on them and all I can say is I’ve only heard good things bout them. That and my joints do hurt at times and I’m pretty sure that ain’t supposed to happen to a young 18 year old. However, I ain’t too sure on how many pills should I take a day. I’ve read some of the training logs here and some people can go up to 12 pills a day, ain’t that even a tad bit crazy?
Oh and I’m looking forward to doing more strongman events if possible. Right now, I’m currently looking at the upcoming Singapore Strongman Series, I’ll probably be participating under the novice category as this will be my first official type strongman competition and such. The first event should be a push-pull event, Log Press and Axle Tire Deadlift. Strongman rules. 3 attempts for max weight. Will see how it goes and update it on the training log.
Lastly, I’ll be changing the way I log my training in the hopes of making them easier to view and such. I’ll also be adding in a quote for every training session cause hey, why not? At least that’s one thing that’s good about the new forums, it’s easier to come up with fancy looking posts? Oh and the whole me being automatically logged in is pretty cool too.
1/2/16
CYCLE 1, 5+ Week
“The starting point of all achievement is desire.” - Napoleon Hill
Quasi Conventional Sumo Deadlift
65kgs x5
77.5kgs x5
90kgs x3
107.5kgs x5
ADDED STRAPS
125kgs x5
ADDED BELT
140kgs x5
The deadlifts felt pretty dreadful to be honest, I guess the push pull took a bigger toll on me than I thought.
Close Grip Bench Press
20kgs x5
30kgs x5
40kgs x5
50kgs x3
62.5kgs 6x6
PAUSED EVERYTHING BUT THE LAST 3 SETS
2 Chin Ups between every set
It was way harder than I thought it would be, decided not to pause the last 3 sets cause I was getting pretty fatigued.
Snatch
20kgs x5
30kgs x3
40kgs x8x1
2 Chin Ups between every set
Well, I still can’t snatch for shit. The 30kgs snatches were somehow harder than the 40kgs, probably because I was trying to do them in succession.
Conditioning
12kgs Kettlebell, 20 swings
5 Push Ups
5 Chin Ups
3 ROUNDS DONE
Wanted to get 5 rounds and 10 push ups instead but my chest/arms were already wobbly from the close grip bench and sets of chins between all the previously mentioned exercises.
Cardio
15 minute slow jog(?)
Jogged 800m, walked 400m, jogged 400m
Well, jogging sucks ass. I’ll hopefully get used to this… Eventually.
Originally I had planned for a tougher workout which involved back off sets for the deadlift supersetted with the bench but I decided that might actually kill me. As for conditioning, I initially planned for some tire flips with farmers and chins but I couldn’t use the tires for the time being so I improvised. The jogging… Well, it sucks. I initially wanted to jog for 30 mins but nah, my knees were hurting and shit. Haven’t actually jogged in a long time so that’s that. Will get back in the hang of things. All of the above things, except for the cardio was done under 2 hours so I would say that it was a fairly high intensity workout? I guess I’m just trying to channel my inner Alpha?
BONUS
After my training, went to grab lunch and about and hour after that, randomly came up with a circuit of sorts for my pals. Decided to join them in one of the face off challenges I made up, randomly might I add.
MOVED 20kgs x2, 10kgs x2, 5kgs x2 (all bumper platees) from 1 end to another end, 15m apart. I moved the 2 20kgs plates at the same time and the rest in the next trip.
50 swings with the 12kgs kettlebell.
Did this in about 1min50secs. That was kinda fun but my glutes and lower back was pretty sore from the kettlebell swings.
EDIT: I keep editing the post so it’ll show up pretty. Oh and I added in the deadlift video too.
3/2/16
CYCLE 1, 5+ Week
“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.” - Ralph Waldo Emerson
Squat
60kgs x5
70kgs x5
80kgs x3
95kgs x5
110kgs x5
125kgs x5
All done without belt/knee sleeves
2 Chin Ups between each set
Depth was possibly sketchy for the last set and my legs were hella worn out by the time I reached 110kgs x5. Decided to not push the last set. Overall, I can’t say I’m too happy with my squats for today but I’ll take what I can get.
Press
25kgs x5
27.5kgs x5
32.5kgs x3
40kgs x5
45kgs x5
50kgs x5
Press w/ Leg Drive
50kgs x5x5
2 Chin Ups between each set
Originally wanted to call the “Press w/ Leg Drive” a push press but I realized that as I got more tired, I was doing it more like a push jerk. Press with Leg Drive it is. Weight generally felt pretty decent, probably could’ve done a heavier weight for the 5x5.
Clean & Jerk
20kgs x5
40kgs x5
65kgs x8x1
2 Chin Ups between each set
2 HOURS LATER
Had to demonstrate some strongman type movement(tire flips and farmer’s walk) to first timers.
Conditioning
180kgs Tire, 5 Flips
Farmer’s Walk, 60kgs per hand, 15m
12kg Kettlebell, 30 swings
2 ROUNDS DONE IN 5 MINUTES
Round 1 done in 1 minutes 30 seconds
Felt completely gassed and my lower back was hella aching so I decided to call it a day.
Cardio
Nope, no cardio for today. I know, I’m disappointed in myself too.
5/2/16
CYCLE 1, 5+ Week
He that fights and runs away, May turn and fight another day; But he that is in battle slain, Will never rise to fight again." - Tacitus
Bench
20kgs x5
32.5kgs x5
40kgs x5
45kgs x3
52.5kgs x5
62.5kgs x5
70kgs x7
paused all reps
Reactive Slingshot Bench
70kgs x4x5
80kgs x5
3 Chin Ups between each set
Squat
60kgs x5
80kgs x5
105kgs x20(?)
all done beltless, high bar
Was supposed to get the 105kgs in 1 set of 20 but that obviously didn’t happen. Reracked it multiple times, stayed in the power cage the whole time though so I guess it semi counts.
Originally had more planned out for today’s workout but I figured there’s no point killing myself today, I’m supposed to head down to one of the local strongman clubs to try out the log press(school doesn’t have one) so I wouldn’t wanna tire myself out too much. Would’ve kept that into account if I didn’t just find out about it this morning.
6/2/16
STRONGMAN EVENTS DAY
“Only those who dare to fail greatly can ever achieve greatly.” - Robert F. Kennedy
Trained with a log for the first time. Managed to clean 90kgs. Clean and Pressed 80kgs. Damn, it’s harder than it looks. Definitely something interesting and I’m looking forward to doing more of it. Log keeps cutting into my forearms, gangsta wraps around the forearm seems to remedy the problem. Elbow sleeves(?) should help me press more weight when it comes to competition? Will research more into it in the future. Just gotta get my technique down, log is going all over the place.
9/2/16
CYCLE 1, 1+ Week
"I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’ " - Muhammad Ali
Cheesy but hey, it’s kinda true ain’t it?
Deadlift Off The Pins (Knee Level, 2PSMG)
65kgs x5
82.5kgs x5
100kgs x3
125kgs x5
140kgs x3
added straps
added belt
160kgs x1
removed belt
180kgs x1
added belt
200kgs x0
200kgs x1
2 Chin Ups between every set
Failed the 200kgs the first time cause well, pulling from the pins is still kinda new to be, my torso keeps going over the bar. Pin level might be a tad bit too high, will bring a measuring tape the next time.
Close Grip Bench Press
20kgs x5
40kgs x5
60kgs x3
62.5kgs 7x5
Used wrist wraps for the last 4 sets
PAUSED EVERYTHING BUT THE LAST 4 SETS
2 Chin Ups between every set
Didn’t really do much else, gym was closing up early. Kinda hard to train considering it’s Chinese New Year(think of it as the Christmas season where everything’s close).
@Benanything holy shit I’ve missed stuff! Awesome work on your push/pull. I’ve only had a skim of your log v2 but it looks good. I miss how I don’t get notifications when you post.
11/2/16
CYCLE 1, 1+ Week
“If it’s stupid but it works, it ain’t stupid.”
I heard it somewhere, thought it was appropriate.
Squat
added sleeves
60kgs x5
75kgs x5
87.5kgs x3
110kgs x5
added belt
125kgs x3
140kgs x5
140kgs x1
Depth was sketchy for the last 3 reps of the 140kgs but I’m fine with it, it’s training, I know for a fact that I can sink it deep enough when I have to. That’s what the 140kgs single was for.
2 Chin Ups between each set
Press
25kgs x5
30kgs x5
35kgs x3
45kgs x5
50kgs x3
added wrist wraps
57.5kgs x1
2 Chin Ups between each set
Deadlift Off The Pins (Below Knee, 1PPG)
added straps
100kgs x6
140kgs x6
180kgs x4
140kgs x5
140kgs x10
Working on hinging on my hips more instead of purely using my legs. I’ll consider this my skill work since this is somewhat like the axle tire deadlift I have coming up in April.
2 Chin Ups between each set
Conditioning
10kgs Kettlebell
50 swings in 1min30secs
30secs rest
50 swings in 1min15secs
Lower back was fried for like 5 minutes after. Kettlebells man, I’m starting to like them.
Cardio
Walked On The Treadmill, 30 minutes, 20 Incline/4.5 Speed, travelled 2.26km.
Talk about mental toughness, this is probably one of the few actual cardio sessions I’ve had since 2014.
@MarkKO
Thanks for dropping my mate! No worries, I’m sure you’ll be getting notifications from now onwards now that you’ve commented since the new change in format. Oh and speaking of which, I recall you had a background in kettlebell sports, do you have any advise/tips on it and how would you suggest I add it into my training for conditioning purpose/what not?