Make sure you are eating when you get to the base mesocycle. You will need everything to get through it. Bring sugary stuff to munch on, or drink when you lift. Think gatorade, fruit, sweets that are basically just dextrose and food dye (gets the type of sugar that you need while reducing the chances of upsetting your stomach). I know that probably sounds silly, but it’ll help a lot with your endurance. Just don’t overdo the sugar, take it in as you need it. My metabolism is a horrifying furnace, and I typically shoot for around 50 carbs before/during training.
Careful with the fruit though, it can upset your stomach if you eat it while training. Fruit seems better as a pre-workout thing.
edit: And don’t do what I did. I tweaked my adductor the night before the very last training day of the base meso (as in week 3, day 4) doing something completely unrelated , and I decided to try to finish it. A tweak became a pull, and a 30 pound weaker squat when I was finally able to squat again without pain.
First time squatting with my hands on the bar in a while, didn’t hold as narrow as I usually would and I didn’t push into the bar with my arms.
Close Grip Bench Press
20kgs x5
30kgs x5
40kgs x5x10
First time benching in a while. Did my first painless push up the day before and I figured I’d go easy. Benching was painless except for some slight discomfort.
Apparently I can’t quote on the laptop. Go figure.
Anyway, wider grip and not pushing into the bar are probably two of the most important ways to improve your squat, or at least such has been my own experience.
It puts your wrists and elbows under way more strain than necessary. At most pull the bar down while pulling your elbows into your sides. I usually try to keep my arms past the elbows completely relaxed and just pull my elbows in until I pass 180 kg, and then I do squeeze the bar and pull it down for that little bit extra.
Alright guys, first off… Happy New Year everyone and secondly, I’ll be moving all my logging for the next 6 months over to
I may or may not come back to this log after the friendly competition/challenge thing, time will tell. See y’all there and I highly encourage y’all to join in the challenge cause why the heck not.
Seated Dumbbell Shoulder Press
16kgs x3x8, FSL and 7 pull ups after each set
Close Grip Bench Press
50kgs x16,12,12,10
Deadlift
60kgs x3
77.5kgs x5
90kgs x5
105kgs x5
130kgs x3, +23% joker set, did everything double overhand, wasn’t a good day, grip was bad and just feeling a lil tired overall
Bench
trying a slightly wider grip
20kgs x10
30kgs x6
42.5kgs x3
47.5kgs x3
55kgs x16, 3+ set, the wider grip threw me off balance quite a fair bit
65kgs x3, +18% joker set, went back to my usual grip , set looks mostly ok other than the fact that my feet kept slipping, apparently the water leaks into the ground at that part of the gym when it’s raining
70kgs x3, +27% joker set, moved a shit ton better probably because I was losses cause some fucker moved in on my bench in the 1 minute it took me to go get my water bottle
75kgs x3
80kgs x3
Incline Dumbbell Bench
22kgs x8, FSL and 7 pull ups after set
20kgs x2x8, dropped the weight, figured going a bit lighter might be better since my form was all over the place, 7 pull up after each set as usual
Time is 10:40AM, took quite some time between the FSL sets to help spot a friend
Dips
13,12,15,10
T-Bar Row
no barbells to row with
empty for a bunch
20kgs x10
30kgs x10
40kgs x10
50kgs x7
60kgs x10
70kgs x5
Tricep Rope Pushdowns
40lbs x30+20,25,25
at 3:40PM Squats
warmed up with the bar a bunch
60kgs x3
80kgs x3
92.5kgs x3
102.5kgs x3, supposed 3+ set
120kgs x1
150kgs for 30 seconds, squat walkouts
180kgs for 30 seconds, squat walkouts
200kgs for 30 seconds, squat unrack
90kgs x2, squat to get a feel of things
Canoe
Paddled 7:15AM to 9:25AM, very half assed, simply wasn’t feeling it
entered gym at 12:30PM
##5/3/1 Twice A Week C3W3
Press
had to press in the short squat rack so I did them kneeling down…
20kgs x10
37.5kgs x5
42.5kgs x3
47.5kgs x5, 1+ set
55kgs x1, +15% joker set
57.5kgs x1, +21% joker set, this has be some sort of PR since this is basically a different variation
60kgs x1, +26% joker set, I’ve literally no idea how I got this considering I haven’t been able to get this while standing for a while
Deadlift
90kgs x5
102.5kgs x3
115kgs x1, 1 set
130kgs x1,
150kgs x2x0, don’t know what’s the problem, maybe it’s fatigue, maybe it’s my grip, either ways, can’t get it
Bench
20kgs x10
30kgs x3
40kgs x5
47.5kgs x5
52.5kgs x15, 5+ set, could’ve done more but bar was uneven due to bad loading
70kgs x5, +33% joker set
75kgs x5, +42% joker set
Incline Dumbbell Bench
20kgs x3x8, FSL and 8 pull ups after every set
Dips
10,10,10,20
Machine Row
100lbs x2x15,
130lbs x2x10
Squat
60kgs x3
77.5kgs x5
90kgs x5
102.5kgs x5, top set
Basically copied and pasted everything from my notes in my phone since that’s where I log my stuff while I train, will standardize the format and stuff when I’ve the time. I might have missed out some days of paddling, not entirely sure.
Close Grip Bench Press
50kgs x2x10, feeling awfully tired, especially in right tricep, decided to stop since i be paddling later too
Deadlift
60kgs x3
82.5kgs x5
95kgs x5
107.5kgs x5
Canoe
3:30PM - 5PM, held A frame on land cause lighting alert/rain
Paddled 5PM - 6PM, slightly more productive Pull Ups
did them after paddling
x5x8,x5x5
Cues to remember for paddling
Set up A frame, rotate
No splash, stab
Arms straight pull
Hip twist, paddle out
drastically cut short my workout cause I was feeling extra shitty, could be the fact that my eye still ain’t 100% and will randomly spasm and shit from time to time