Tuesday 22.10.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
1a.Squat Jump
4x3
1b.Back Squat
111x2
111x2
89.5x7
1c.Decline Situps
x12
x11
1d.Plank
x28 seconds
x20 seconds
2a.Snatch-Grip Stiff-Leg Rack Pull
96x6
96x6
96x6
2b.One Leg Calf Raises
x9 per leg
x7 per leg
3.Leg Curls
47x12
47x10
Got access to a trap bar?
Or perhaps just do RDLs?
Lots of options for the hip hinge. Don’t get stuck in ‘must conventional deadlift’ mindset.
One of my absolute favorites are soft knee DB RDLs. Basically a SLDL with slight knee bend. Awesome movement. Talk about sore hammies!
Yeah my gym got a trap bar recently, so think I’ll give that a try for a bit. I’ve never been injured doing deads, but I do have a thoracic problem from when I used to do strongman, so better not tempt fate!
The trap bar actually came in because I asked the manager to try and get a safety squat bar. He later told me that he got the trap bar instead as it’d get more use…no one uses it 
Wednesday 30.10.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 96kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
105x1
105x1
105x1
85x8
.
1b.Prone Ez-Bar Row
52.5x9
52.5x8
52.5x8
2a.Face Pull
18.25x12
18.25x11.5
2b.Dips
+25kgx5
+25kgx4
2c.Machine Lateral Raise
29x12
29x12
3.Hammer Curls (using Beast Grips)
8sx15
8sx12 - 10 seconds rest - x1
4.DB Static Holds (using Beast Grips)
22sx25 seconds
20sx25 seconds
Summary - Felt strong today, mainly due to the 4kg of bloating from massively overeating due to a chest infection.
Thursday 25.10.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
10sx3
15sx3
20sx3
1b.Deadlift
166x1
166x1
166x1
135x8
2.Split Squats
9kg per hand x5 per leg
9kg per hand x5 per leg
9kg per hand x4 per leg
3.Machine Calf Raise
45x11
45x10
4.Side Plank Bend straight into Side Plank
+2.5kgx12 per side, then 12 second Side Plank per side
+2.5kgx10 per side, then 10 second Side Plank per side
5.Unilateral Leg Extension
21x12 per leg
21x10 per leg
Summary - Deads felt better. Did them in my socks and it helped with spreading my feet a bit and the setup in general. Suprised it made much difference, as the shoes I usually pull in have a thin sole.
Saturday 02.11.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 93.3kg this morning (down from 103.8kg on 10.07.19)
1a.Military Press
71.5x1
71.5x1
71.5x1
60x7
1b.Pullups
Bodyweight x3
Bodyweight x3
Bodyweight x3
Bodyweight x2
Bodyweight x2
Bodyweight x2
2a.Incline BB Bench
76.5x5
76.5x5
76.5x5
2b.DB Shrugs
20sx13
20sx13
3a.Machine Preacher Curl
29x10
29x10
3b.Pushdowns
21x12
21x12
Sunday 03.11.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
1a.Squat Jump
4x3
1b.Back Squat
115x1
115x1
115x1
92.5x7
1c.Decline Situps
x12
x12
1d.Plank
x28 seconds
x21 seconds
2a.Snatch-Grip Stiff-Leg Rack Pull
95x5
95x5
95x5
Made a mistake on these and should have been using 97.5…
2b.One Leg Calf Raises
x9 per leg
x6+3+1+1 per leg
3.Leg Curls
47x12
47x11
Tuesday 05.11.19 - Upper A, Bench Focus Deload
Work sets listed only
All weights in KG’s
Weighed in at 93.2kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
Worked up to a triple at 85kg
.
1b.Prone Ez-Bar Row
37.5x6
37.5x6
37.5x6
2a.Face Pull
14.7x8
14.7x8
2b.Dips
x4
x4
2c.Machine Lateral Raise
27x8
27x8
3.Hammer Curls (using Beast Grips)
6sx8
6sx8
4.DB Static Holds (using Beast Grips)
20sx15
20sx15
Summary - Was very irritable yesterday and struggled to sleep. Think a week of heavy singles along with whatever illness I’ve had has taken it’s toll (as well as being in a calorie deficit), so being sensible and taking a deload week. First time doing a proper, planned deload, and I felt weak as piss on everything so think it’s overdue. Think I need to dial it back a bit on the main lift. Went for a triple at 80%, but might just go for an easier double.
Wednesday 06.11.19 - Lower A, Deadlift Focus Deload
Work sets listed only
All weights in KG’s
1a.Deadlift
worked up to 140x1
1b.Split Squats
BWx3 per leg
BWx3 per leg
BWx3 per leg
2.Machine Calf Raise
40x6
40x6
3.Side Plank Bend straight into Side Plank
x6 per side, then 6 second Side Plank per side
x6 per side, then 6 second Side Plank per side
5.Unilateral Leg Extension
18x6 per leg
18x6 per leg
Friday 08.11.19 - Upper B, Overhead Focus Deload
Work sets listed only
All weights in KG’s
Weighed in at 92kg this morning (down from 103.8kg on 10.07.19)
1a.Military Press
Worked up to 60x3
This felt so heavy! Usually get 7 or 8 out with this weight but this was a struggle.
1b.Pullups
Bodyweight x1
Bodyweight x1
Bodyweight x1
Bodyweight x1
2a.Incline BB Bench
50x5
50x5
50x5
2b.DB Shrugs
18sx6
18sx6
3a.Machine Preacher Curl
27x6
27x6
3b.Pushdowns
19x6
19x6
Sunday 03.11.19 - Lower B, Squat Focus Deload
Work sets listed only
All weights in KG’s
1.Back Squat
Worked up to 80kgx3 then 90kgx1
2.Snatch-Grip Stiff-Leg Rack Pull
60x5
60x5
60x5
3a.Decline Situps
x6
x6
3b.Plank
x10 seconds
x10 seconds
4.One Leg Calf Raises
x4 per leg
x4 per leg
5.Leg Curls
47x6
47x6
Did some light technique work on high bar squats and front pin squats, as I’ll be using them in my next wave of training. Going to switch to movements that actually hit what’s needed with a lighter weight, instead of taxing myself and putting myself at risk, with movements that I enjoy, but seem either make no progress with, or put me at risk of injury (basically flat bench, low bar squat and deadlift).
After that I did 45 minutes incline walking on the treadmill. I’ve enjoyed this deload week, it’s nice to not feel exhausted after each session. Definitely a lesson learned.
Monday 1.11.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.6kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
105x1
105x1
Awful!
.
1b.Prone Ez-Bar Row
57.5x6
57.5x6
57.5x4
2a.Face Pull
21x10
21x5
2b.Dips
+30kgx3
Bodyweightx8
2c.Chinups
x2
x1
x1
2c.Prone DB Lateral Raise
4sx12
4sx10
3.Hammer Curls (using Beast Grips)
10sx10
10sx8
4.DB Static Holds (using Beast Grips)
22sx30 seconds
22sx20 seconds
Summary - Terrible session. Was planning on 112.5 max on bench, but 105 was sloppy and uneven as hell. I felt fresher coming in from a deload, but don’t think it’s done me any good strength-wise deloading while in a calorie deficit. Bench felt awful as usual, so think my primary chest lift is going to be be dips from now on, as they feel much more natural. Also think I’m going to add some extra volume for chest, as it feels like it gives in before my triceps on the press.
Really can’t wait for the beginning of next month to start bulking. I’m still between 25 and 30 per cent bodyfat, but I really don’t mind. I’ve been dieting a while and progress is stagnating. I also think a lot of my stomach size is due to digestion issues caused by all the medication I take for my heart. Going to try some digestive enzymes and probiotics to try and bring it down.
Tuesday 12.11.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
5sx3
5sx3
5sx3
1b.Deadlift
170x1
180xfail
140x7
170 went up easy enough, but 180 wouldn’t budge at all.
2.Front Squats
30x5
40x5
30x5
Weak quads!
3.Split Squats
x8 per leg
x6 per leg
3.Machine Calf Raise
40x12
40x11
4.Side Plank Bend straight into Side Plank
x12 + 12 seconds
x12 + 12 seconds
Did some incline walking today, 40 minutes total.
Afterwards I decided to figure out my awkward as f@ck bench. It seems that a closer grip (thumbs just touching smooth) feels more stable on flat. I used to bench with a wide grip, but always struggled with it since having my chest cracked open.
I tried some low-incline after than, with a similarly close-grip…wow.
First time I’ve felt my chest working in a while, and started feeling fatigue at only 50kg, which shows that my chest is definitely a weak factor in my pressing. Definitely going to focus on this as a main lift. The top middle my chest tired out very easily, so I’ve obviously neglected this by not doing any dumbell pressing ore work at this angle.
Every time I bench I’m reminded of this line from Letterkenny…
Thursday 14.11.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.8kg this morning (down from 103.8kg on 10.07.19)
1a.Military Press
55x5
followed up with 6 singles with 2 minutes rest between
1b.Pullups
Bodyweightx3
followed up with 3 singles with 2 minutes rest between
2a.Incline DB Bench (palms facing)
16sx10
16sx10
16sx10
2b.DB Shrugs
20sx12
20sx10
=22 total reps
3a.Cable Curl
x16
x15
=30 total reps
3b.Pushdowns
21x18
21x15
=31 total reps
4.Pinch Grip Holds
5kg olympic plate in each hand x 30 seconds
5kg olympic plate in each hand x 30 seconds
Summary - For the next few weeks of the cut, I’ll be adding extra volume to the main lifts in a kind of cluster fashion, akin to the GZCL General Gainz method (silly name, good ideas). Basically start with a RM, then follow up with mini sets. It means I’m spending less time near failure, more time practicing the main lifts and if I’m stuck at the same weight for a few weeks, I can at least reduce rest periods between follow-up sets to increase density.
All accessory work is just done for reps, only increasing weight when I’ve hot 30 total reps in 2 sets.
Had some work done on my Alien and Predator sleeve yesterday. Some biomech stuff to fill gaps between the main images. Sore as hell!
Friday 15.11.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
1a.Squat Jump
4x3
1b.Back Squat
90x3
followed up with six singles, with 2 minutes between
2a.SLDL
70x6
followed up with 4 sets of 3, with 1 minute rest between
2b.One Leg Calf Raises
x6 per leg
x5 per leg
x4 per leg
3a.Decline Situps
x16
x12
3b.Plank
x10 seconds
x10 seconds
4.Leg Curls
39x16
39x10
Saturday 16.11.19 - Conditioning
Plan today was to try Simple & Sinister, after seeing it in the journal of @IronOne
Kettlebell Swings
5 sets of 10 with 12kg, 1 minute rest between
Started practicing the turksish getup, but to be honest I wasn’t into it at all. I wanted some higher paced conditioning work, so moved onto…
Barbell Complex
All done with 40kg
Hang Clean x5
Front Squat x5
Push Press x5
SLDL x5
Bent Over Row x5
Pushups x5
Pullupx1
Did this for 2 circuits, and my heart and lungs felt like they were on fire. This is definitely something I need to stick with!
Practiced some light Hang Muscle-Snatch with the bar which felt really good. Gonna start doing them first on my overhead day.
Finished with some incline walking on the treadmill.
Summary - This was a nice change from my usual steady state cardio. I only managed half what I usually do on the treadmill due to the burning in my lungs, so I’m planning to do treadmill first next time and the complex after.
The TGU is a magical move man, don’t give up on it so fast. Total body strengthener. It will take several weeks to get proficient in the move, but once you do it’s like riding a bicycle.
Love these types of metcon sessions. Good stuff.
