Monday 10 April - Press (5/3/1)
Press
bar x 10
40 x 5
50 x 3
60 x 5
65 x 3
70 x 6
Bench press
worked up to…
100 x 10 Close grip
100 x 10 Close grip
100 x 10 Wide
100 x 4 (failed)
70 x 20
Pullups
supersetted in between every press set + did about 5 sets after
DONE.
Ran out of time today, as the gym was closing early. Really pleased with swapping bench in as assistance after press, it helps everything not be so monotonous. Went too heavy on the assistance, next time will be lighter.
10 April - Deadlift (5/3/1)
limited stretching
Deadlift:
60 x 5
60 x 5
100 x 3
140 x 1
180 x 5
195 x 3
215 x 5 (failed on the 6th at lockout) PR
Squat:
up to…
130 x 10
130 x 10
130 x 10
Plank + 20kg 3 sets 30secs
Done. The assistance is too heavy, my focus at the moment is not to push the assistance work but I haven’t been getting through it all, it seems to be where most of my energy is going. This seems fucking stupid. I will drop back the assistance probably to 120ish. This will also stop me cutting all of the squats so damn high.
Thursday 12 April - Bench (5/3/1)
Bench
bar x 10
40 x 5
60 x 5
70 x 3
80 x 3
95 x 5
105 x 3
115 x 7 PR
Press
worked up to 3 sets 10 @ 55 + 1 set 10 @ 45
Some pullups
Shut it down there, my shoulder (left) was getting all pissy.
Saturday 14 April - Squat (5/3/1)
Squat:
bar x 10
60 x 5
60 x 5
80 x 3
100 x 3
120 x 5
140 x 3
155 x 7
Deadlifts
120 x 10 x 3 sets
Very busy day in the gym today, two of the team are getting ready for a meet so I was wrapping knees, giving hand outs on bench, shouting commands, filming, spotting etc etc. This made training considerably difficult. I got in a decent amount of work, but nothing to write home about. Conditioning tomorrow.
Ran hills on Monday: 12 x Bastard Hill
Tuesday: Walked to & from the gym w/ KB in backpack (1hr total walking)
Deadlift: worked up to 140 x 3
Abs: 6 sets
Monday 23 April - Press (3)
Mobility work
Press:
bar x 10
30 x 5
40 x 5
50 x 3
60 x 3
65 x 11 Huge PR
Bench:
worked up to 3 sets 10 @ 90kg; 1 set 10 @ 95; 1 set 10 @ 100
Pullups done before press, during warm ups & after bench.
face pulls 5 sets supersetted w/ pullups
band pull aparts 10 sets.
pushdowns (green) supersetted w/ curls (50)
Tuesday 24 April - Deadlift (3)
Mobility
Deadlift
60 x 5
60 x 5
100 x 3
140 x 3
165 x 3
195 x 3
215 x 5
Squat
60 x 10
80 x 3
100 x 10
120 x 10
120 x 10
120 x 10
130 x 10
Done.
still Squatting very high, need to address this problem. Pleased with the deadlift even though it’s only matching a PR.
Will do abs + yoke @ home tonight.
Video of press yesterday:
This week…
Monday 30th April - Squat (5/3/1) & Press (5)
20mins stretching
Squat:
60 x 10
60 x 10
100 x 5
120 x 5
140 x 3
155 x 14 PR (hit depth on every one too, as far as I could tell)
Leg raises 3 sets
Press:
bar x 10
30 x 10
40 x 5
50 x 5
55 x 5
60 x 5
Bench: worked up to 4 sets 10 @ 90 and 1 set 10 @ 100
Pullups: supersetted with all pressing
Curls: 4 x 6
Face Pulls: 5 sets green band
Pushdowns: 5 sets green band
Band Pullaparts: loads
Tuesday 1 May - Deadlift (5)
Deadlift:
60 x 5
100 x 5
140 x 5
155 x 5
175 x 5
195 x 5*
Squat:
60 x 10
80 x 5
100 x 10 (no belt)
100 x 10 (no belt)
120 x 10 (added belt)
120 x 10
130 x 10 (hit depth on every set)
Thursday 3 May - Bench (5)
warmed up with pullups, band dislocates & pullaparts
Bench
bar x 10 x 2 sets
50 x 5
60 x 5
70 x 5
90 x 5
100 x 5
110 x 5
Press:
worked up to 3 sets 10 @ 60 and 2 sets 10 @ 50
Pullups: superset with press
Curls: 4 x 6
Band pushdowns: 5 sets
Face pulls: 5 sets
Pullaparts: superset w/ all pressing
Threw discus yesterday, but didn’t particularly feel any effect from it today. Also realised I was going too heavy on deadlift week after week at some point on tuesday. I’ve been doing 92.5% (3 week); 90% (5); 95% (5/3/1) instead of the 90%; 85%; 95% called for in the book.
Thursday 3 May - Bench (5)
warmed up with pullups, band dislocates & pullaparts
Bench
bar x 10 x 2 sets
50 x 5
60 x 5
70 x 5
90 x 5
100 x 5
110 x 5
Press:
worked up to 3 sets 10 @ 60 and 2 sets 10 @ 50
Pullups: superset with press
Curls: 4 x 6
Band pushdowns: 5 sets
Face pulls: 5 sets
Pullaparts: superset w/ all pressing
Threw discus yesterday, but didn’t particularly feel any effect from it today. Also realised I was going too heavy on deadlift week after week at some point on tuesday. I’ve been doing 92.5% (3 week); 90% (5); 95% (5/3/1) instead of the 90%; 85%; 95% called for in the book.
Monday 7 May - Squat + Press (5) (5/3/1)
*threw discus on saturday so ended up squatting on monday
Squat
60 x 10
80 x 5
100 x 5
120 x 5
135 x 5
150 x 5
Press
bar x 10
30 x 10
40 x 5
50 x 5
60 x 5
65 x 3
70 x 6
Bench: worked up to 90 x 10 x 3 sets; 100 x 10 x 2 sets
face pulls
pushdowns
pullups
Tuesday 8 May - Deadlift (5/3/1)
Mobility work
Deadlift
60 x 5
60 x 5
100 x 5
140 x 3
180 x 5
200 x 3
220 x 3 PR (reset each rep)
Squat:
worked up to 2 sets 10 x 100 (no belt)
10 x 120 (added belt)
10 x 130
10 x 140
very pleased with this session, need to sort out my very rounded over back.
Conditioning:
100 kettlebell swings on monday
8 x 150m sprints on wednesday afternoon
250 kettlebell swings on wednesday evening + leg raises, side bends & mobility work.
Wednesday 10 May - Bench (5/3/1)
Band pull aparts, dislocates, hip stretching.
Supine Barbell Press
bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 3
90 x 3
100 x 5
110 x 3
117.5 x 7 PR
Pullups: did them
Press: 4 sets 10 @ 50, 1 set 10 @ 60
Pushdowns: 5 sets 20
Kroc rows: 1 set 10 @ 50, 4 sets 10 @ 60
DB Cleans s/s Face Pulls. 3 sets 10 on each.
Conditioning tonight.
3 Weeks training. None of written down until now.
If memory serves…
Low bar barbell back squat to above parallel: 160 x 8 (5/3/1) PR
[Deload]
Barbell Military Press to the front: 70 x 7
Barbell Conventional Deadlift (reset): 215 x 3 PR
Supine Barbell Press with arse off bench: 115 x 9 PR
Low bar barbell back squat to above parallel: 160 x 10 PR
Barbell Military press to the front: 65 x 5
Barbell Conventional Deadlift (reset): 205 x 3 (missed minimum of 5)
Highlights from assistance:
Kroc rows: 65kg x 21 (maybe?)
Squat 140 x 10 x 2 sets
Pullups: 3 reps + 28kg
Slingshot Bench: 110 x 20, 120 x 10.
Conditioning: half arsed RE days spent conditioning, over arsed when done. Did far too much conditioning on Sunday after squatting, this pissed off my shoulder and fucked me up for deadlifting on tuesday. Need a better plan.
thoughts:
-Arse coming off the bench a bit, but has since been solved (fingers crossed) with the cue to drive the knees out.)
Video:
Update.
Was out in Gibraltar last week so training was very disrupted.
Friday 8th June: Upper Body
DB Bench: 40kg 2 sets max reps (20ish)
Smith Machine seated press: worked up to 3 sets 5 @ 80kg
Kroc Rows: 40kg x 40reps
Band Pull Aparts
Some Row machine 5 sets
Pushdowns
Saturday 9th June: Lower Body
Stiff Legged Deads: up to 3x5 @ 140kg + mini band
Hamstring Curls: 5 sets
Shrugs: 3 sets
Band Pull Aparts
Row Machine
Monday 11th June: Upper Body
Incline DB Bench: 40kg 2 sets max reps (11 then 6)
Standing DB Press
Pull Aparts
Bent Row: 5 sets 10
[training was very disrupted on this day, some guy couldn’t help but give me tips every 2 minutes… elbows out on DB Bench, only train chest today etc etc]
Thursday 14th June: Bench (5/3/1)
Bench
bar x 20
40 x 10
60 x 5
70 x 3
80 x 3
90 x 1
100 x 5
110 x 3
120 x 4. Failed on the 5th, need to stop failing reps on the bench. 4 is good though: PR. It’s not the 6 i wanted though.
Assistance-
Press 1 set 10 @ 50 (someone took the rack while i was away)
Chins
DB Bench 2 sets max reps @ 50 (1 set 11, 1 set 3)
Bar pushups 5 sets, some of them weighted, some bodyweight, 1 or 2 sets to failure.
Pushdowns 5 sets (green band is too easy now)
Curls 3 sets
Lat Pulls 3 sets max reps
Very little thought went into training today. Just trained what I felt like training. Not a bad day, not a great day either.
Some thoughts…
Bodyweight: now at around 108. This isn’t a bad thing, I’ll be heading off on holiday at the end of June with the family. Would like not to be a sack of shit for this. I’ve got my goals for the end of the year and these goals will need me to gain a lot of weight. I don’t want to start on that quest from already being fat and out of shape. If I want to bench 160 by the end of the year I’ll need to have a completely focussed, planned attack.
Strength: I’ve hit my goals on bench to allow me to get a shirt in August. Squat is as strong as it’s ever been, deadlift’s stalled and my gut’s now started getting in the way of getting into a good position, press is at its strongest ever. I’m still not strong enough on squat to allow me to buy a suit at the same time as the shirt, so I’ll need to keep getting stronger on this.
Condtitioning: still a pile of shit
Mobility: (See conditioning)#
Where I’m at with assistance: Boring But Big really has lived up to its name. Not a bad thing at all, but a change would be welcome for a short period of time to allow me to come back to it fresh in the latter part of the year in the final push for the goals.
Food: recently there’s been no intention to anything with food. Eat enough, try to eat protein. Haven’t had shakes or milk or anything like that consistently in ages.
With all of this in mind, I’ll be doing an all out attack on conditioning until August 20th. That’ll be two cycles. My focus for this time will be conditioning (every day) and mobility, main work will be a far higher priority than assistance, food will be a focus. I’ll still push the reps on the top sets and I’ll still be emphasising Squat and bench over press and deadlift. In short, it’s time to get shredded. Getting a shirt when I’m a little lighter will allow it to get tighter as I get more used to it, this is a good thing.
The rules for these 2 cycles:
Bodyweight: will not drop below 100
Main work will always be the highest priority (above conditioning).
Conditioning will be done everyday. KB Swings, snatches + cleans will be the core of the work given that the operation on my toes is next week - running’s a shit idea with this happening.
Mobility: 1 Mwod/day; warm up before every session.
Food: Carb backload on non-training days; eat lots of clean food on training days - carbs are fine on these days but it’ll be rice, fruit, potatoes, bread, pasta etc; no candies at any point; no calories in any drink unless it’s milk or a shake; 4 pints milk on training days; fish oil every day.
Assistance:
Press
DB Bench: 2 sets max reps
Chins (supersetted w/ pressing)
Lat Pulls 5 sets 10
Curls
DB Cleans
Deadlift
5 x 10 squat (going no heavier than 120? Maybe no belt? Maybe pause? leaving a lot in the tank for squat day)
Side Bends
Bench
DB Incline: 2 sets max reps
Bar Push ups 3 sets weighted
Chins (supersetted w/ pressing)
Kroc Rows
Pushdowns 5 x 10
Squat
5 x 10 squat (going no heavier than 130)
Planks
The view is to start back on Boring But Big after these two cycles, drinking 4 shakes a day, eating big but properly etc. This seems like a good investment to make in the long run to be stronger. Now is the time to have a different focus so that come August I can go for the goals with more violence.
The goals for the end of the year:
Press: (depends on if it’s still a main move after having a shirt) if it is a main move then 90. If not, then 65 x 10 on assistance.
Deadlift: 250
Bench: 160 and 120 x 10
Squat: 240 in Zulus and 180 x 10
Bodyweight: 120
Update.
Was out in Gibraltar last week so training was very disrupted.
Friday 8th June: Upper Body
DB Bench: 40kg 2 sets max reps (20ish)
Smith Machine seated press: worked up to 3 sets 5 @ 80kg
Kroc Rows: 40kg x 40reps
Band Pull Aparts
Some Row machine 5 sets
Pushdowns
Saturday 9th June: Lower Body
Stiff Legged Deads: up to 3x5 @ 140kg + mini band
Hamstring Curls: 5 sets
Shrugs: 3 sets
Band Pull Aparts
Row Machine
Monday 11th June: Upper Body
Incline DB Bench: 40kg 2 sets max reps (11 then 6)
Standing DB Press
Pull Aparts
Bent Row: 5 sets 10
[training was very disrupted on this day, some guy couldn’t help but give me tips every 2 minutes… elbows out on DB Bench, only train chest today etc etc]
Thursday 14th June: Bench (5/3/1)
Bench
bar x 20
40 x 10
60 x 5
70 x 3
80 x 3
90 x 1
100 x 5
110 x 3
120 x 4. Failed on the 5th, need to stop failing reps on the bench. 4 is good though: PR. It’s not the 6 i wanted though.
Assistance-
Press 1 set 10 @ 50 (someone took the rack while i was away)
Chins
DB Bench 2 sets max reps @ 50 (1 set 11, 1 set 3)
Bar pushups 5 sets, some of them weighted, some bodyweight, 1 or 2 sets to failure.
Pushdowns 5 sets (green band is too easy now)
Curls 3 sets
Lat Pulls 3 sets max reps
Very little thought went into training today. Just trained what I felt like training. Not a bad day, not a great day either.
Some thoughts…
Bodyweight: now at around 108. This isn’t a bad thing, I’ll be heading off on holiday at the end of June with the family. Would like not to be a sack of shit for this. I’ve got my goals for the end of the year and these goals will need me to gain a lot of weight. I don’t want to start on that quest from already being fat and out of shape. If I want to bench 160 by the end of the year I’ll need to have a completely focussed, planned attack.
Strength: I’ve hit my goals on bench to allow me to get a shirt in August. Squat is as strong as it’s ever been, deadlift’s stalled and my gut’s now started getting in the way of getting into a good position, press is at its strongest ever. I’m still not strong enough on squat to allow me to buy a suit at the same time as the shirt, so I’ll need to keep getting stronger on this.
Condtitioning: still a pile of shit
Mobility: (See conditioning)#
Where I’m at with assistance: Boring But Big really has lived up to its name. Not a bad thing at all, but a change would be welcome for a short period of time to allow me to come back to it fresh in the latter part of the year in the final push for the goals.
Food: recently there’s been no intention to anything with food. Eat enough, try to eat protein. Haven’t had shakes or milk or anything like that consistently in ages.
With all of this in mind, I’ll be doing an all out attack on conditioning until August 20th. That’ll be two cycles. My focus for this time will be conditioning (every day) and mobility, main work will be a far higher priority than assistance, food will be a focus. I’ll still push the reps on the top sets and I’ll still be emphasising Squat and bench over press and deadlift. In short, it’s time to get shredded. Getting a shirt when I’m a little lighter will allow it to get tighter as I get more used to it, this is a good thing.
The rules for these 2 cycles:
Bodyweight: will not drop below 100
Main work will always be the highest priority (above conditioning).
Conditioning will be done everyday. KB Swings, snatches + cleans will be the core of the work given that the operation on my toes is next week - running’s a shit idea with this happening.
Mobility: 1 Mwod/day; warm up before every session.
Food: Carb backload on non-training days; eat lots of clean food on training days - carbs are fine on these days but it’ll be rice, fruit, potatoes, bread, pasta etc; no candies at any point; no calories in any drink unless it’s milk or a shake; 4 pints milk on training days; fish oil every day.
Assistance:
Press
DB Bench: 2 sets max reps
Chins (supersetted w/ pressing)
Lat Pulls 5 sets 10
Curls
DB Cleans
Deadlift
5 x 10 squat (going no heavier than 120? Maybe no belt? Maybe pause? leaving a lot in the tank for squat day)
Side Bends
Bench
DB Incline: 2 sets max reps
Bar Push ups 3 sets weighted
Chins (supersetted w/ pressing)
Kroc Rows
Pushdowns 5 x 10
Squat
5 x 10 squat (going no heavier than 130)
Planks
The view is to start back on Boring But Big after these two cycles, drinking 4 shakes a day, eating big but properly etc. This seems like a good investment to make in the long run to be stronger. Now is the time to have a different focus so that come August I can go for the goals with more violence.
The goals for the end of the year:
Press: (depends on if it’s still a main move after having a shirt) if it is a main move then 90. If not, then 65 x 10 on assistance.
Deadlift: 250
Bench: 160 and 120 x 10
Squat: 240 in Zulus and 180 x 10
Bodyweight: 120
Update.
Was out in Gibraltar last week so training was very disrupted.
Friday 8th June: Upper Body
DB Bench: 40kg 2 sets max reps (20ish)
Smith Machine seated press: worked up to 3 sets 5 @ 80kg
Kroc Rows: 40kg x 40reps
Band Pull Aparts
Some Row machine 5 sets
Pushdowns
Saturday 9th June: Lower Body
Stiff Legged Deads: up to 3x5 @ 140kg + mini band
Hamstring Curls: 5 sets
Shrugs: 3 sets
Band Pull Aparts
Row Machine
Monday 11th June: Upper Body
Incline DB Bench: 40kg 2 sets max reps (11 then 6)
Standing DB Press
Pull Aparts
Bent Row: 5 sets 10
[training was very disrupted on this day, some guy couldn’t help but give me tips every 2 minutes… elbows out on DB Bench, only train chest today etc etc]
Thursday 14th June: Bench (5/3/1)
Bench
bar x 20
40 x 10
60 x 5
70 x 3
80 x 3
90 x 1
100 x 5
110 x 3
120 x 4. Failed on the 5th, need to stop failing reps on the bench. 4 is good though: PR. It’s not the 6 i wanted though.
Assistance-
Press 1 set 10 @ 50 (someone took the rack while i was away)
Chins
DB Bench 2 sets max reps @ 50 (1 set 11, 1 set 3)
Bar pushups 5 sets, some of them weighted, some bodyweight, 1 or 2 sets to failure.
Pushdowns 5 sets (green band is too easy now)
Curls 3 sets
Lat Pulls 3 sets max reps
Very little thought went into training today. Just trained what I felt like training. Not a bad day, not a great day either.
Some thoughts…
Bodyweight: now at around 108. This isn’t a bad thing, I’ll be heading off on holiday at the end of June with the family. Would like not to be a sack of shit for this. I’ve got my goals for the end of the year and these goals will need me to gain a lot of weight. I don’t want to start on that quest from already being fat and out of shape. If I want to bench 160 by the end of the year I’ll need to have a completely focussed, planned attack.
Strength: I’ve hit my goals on bench to allow me to get a shirt in August. Squat is as strong as it’s ever been, deadlift’s stalled and my gut’s now started getting in the way of getting into a good position, press is at its strongest ever. I’m still not strong enough on squat to allow me to buy a suit at the same time as the shirt, so I’ll need to keep getting stronger on this.
Condtitioning: still a pile of shit
Mobility: (See conditioning)#
Where I’m at with assistance: Boring But Big really has lived up to its name. Not a bad thing at all, but a change would be welcome for a short period of time to allow me to come back to it fresh in the latter part of the year in the final push for the goals.
Food: recently there’s been no intention to anything with food. Eat enough, try to eat protein. Haven’t had shakes or milk or anything like that consistently in ages.
With all of this in mind, I’ll be doing an all out attack on conditioning until August 20th. That’ll be two cycles. My focus for this time will be conditioning (every day) and mobility, main work will be a far higher priority than assistance, food will be a focus. I’ll still push the reps on the top sets and I’ll still be emphasising Squat and bench over press and deadlift. In short, it’s time to get shredded. Getting a shirt when I’m a little lighter will allow it to get tighter as I get more used to it, this is a good thing.
The rules for these 2 cycles:
Bodyweight: will not drop below 100
Main work will always be the highest priority (above conditioning).
Conditioning will be done everyday. KB Swings, snatches + cleans will be the core of the work given that the operation on my toes is next week - running’s a shit idea with this happening.
Mobility: 1 Mwod/day; warm up before every session.
Food: Carb backload on non-training days; eat lots of clean food on training days - carbs are fine on these days but it’ll be rice, fruit, potatoes, bread, pasta etc; no candies at any point; no calories in any drink unless it’s milk or a shake; 4 pints milk on training days; fish oil every day.
Assistance:
Press
DB Bench: 2 sets max reps
Chins (supersetted w/ pressing)
Lat Pulls 5 sets 10
Curls
DB Cleans
Deadlift
5 x 10 squat (going no heavier than 120? Maybe no belt? Maybe pause? leaving a lot in the tank for squat day)
Side Bends
Bench
DB Incline: 2 sets max reps
Bar Push ups 3 sets weighted
Chins (supersetted w/ pressing)
Kroc Rows
Pushdowns 5 x 10
Squat
5 x 10 squat (going no heavier than 130)
Planks
The view is to start back on Boring But Big after these two cycles, drinking 4 shakes a day, eating big but properly etc. This seems like a good investment to make in the long run to be stronger. Now is the time to have a different focus so that come August I can go for the goals with more violence.
The goals for the end of the year:
Press: (depends on if it’s still a main move after having a shirt) if it is a main move then 90. If not, then 65 x 10 on assistance.
Deadlift: 250
Bench: 160 and 120 x 10
Squat: 240 in Zulus and 180 x 10
Bodyweight: 120