Update:
Bench: worked up to a single at 100 - easy
regular assistance
Squat:
60 x 5
60 x 5
60 x 5
100 x 1
115 x 5
130 x 3
145 x 1 easy
did some abs
done.
Wednesday 28 December - Deadlift (Deload)
Pulled a few sets at 2 plates
Did some leg raises, light good mornings, face pulls and chins.
weight today before breakfast: 101kg
Friday 30 December - Squat Deload
Squat
5 sets 5 @ 60kg
1 set 3 @ 100kg
1 set 20 @ 100kg
Abs : 10 sets 10 hanging leg raises
Monday 2 January - Press (3)
Press (supersetted w/ pullups)
bar x 10
30 x 10
40 x 3
45 x 3
50 x 3
55 x 3
45 x 15
DB press 5 sets 10
Curls 5 sets 10 @ 40kg
Side + rear raise superset 5 sets 10 @ 12kg
Tuesday 3 January - Deadlift (3)
Agile 8
Deadlift
60 x 5
60 x 5
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3
170 x 3
190 x 3
Good Mornings 4 sets 10 @ 100kg
Bent Rows 4 sets 10 @ 100kg
Hamstring curls 4 sets 10
Hanging abs 5 sets 12
Wednesday 4 jan
Stretching:
-piriformis/glute
-Psoas
-hamstrings
Hockey ball:
T spine
Shrugs - 2 sets light
band pull aparts - 4 sets
Saturday 7 Jan
Squat:
up to 140 for 3
30 total reps at 100 (13;10;7)
usual assistance
Monday 9 Jan
Press:
up to 50 for 5
usual assistance
Tuesday 10 Jan
Deadlift:
up to 185 for 5
usual assistance
Wed 11 Jan
mobility work for hips, hamstrings, upper back
band pullaparts, face pulls + DB cleans
THursday 12 Jan - Bench (5)
Bench
40 x 5
40 x 5
50 x 5
60 x 5
70 x 5
75 x 5
85 x 5
95 x 5
70 x 16
Pullups
DB Bench 4 sets 10 @ 42kg, 1 set 20 reps with slingshot
Machine row 5 sets 12 @ 40 a side
face pulls 100 total reps w/ green band
pushdowns 100 total reps w/ green band
Finally getting close to where i’d like to be with the main work on bench, everything’s still very easy. Put the slingshot on for the last set of DB Bench because my shoulders were feeling a bit beat up.
Friday 13 january - Squat (5) [SHIT]
Some stretching
Squat
60 x 1
60 x 1
80 x 1
80 x 1
100 x 1
110 x 1
110 x 5
125 x 5
140 x 5 [PILE OF SHIT]
RDL 5 sets 10
Abs 5 sets 10
Today was a bit awful.
My squat is worse (slower, more shaky, weaker) than it was in July last year.
This is not good. I looked at some videos of my squat now and back on July and have noticed a few things:
-my stance is narrower now, with my feet pointed out more. not sure where this came from.
-my knees shoot forward in the hole, never happened before.
-I definitely don’t feel as comfortable under the bar now.
-I’m not starting by pushing my hips back.
With this in mind I think I need to spend more time under the bar getting my squat back to where it was (and more). It’s unacceptable for me to be this weak and shitty. Therefore I’m going to do BBB assistance and push my main work. When I was pushing the main work I was doing better, I want to spend more time getting my technique better - hence the rep work.
I’m considering squatting BBB assistance on the Deadlift day too to get even more extra technique work in.
This is a problem I’m going to attack aggressively and these seem like the appropriate measures to achieve this.
I will be attacking my mobility work aggressively also as this is something that is worse now than it was in the summer.
My squat will no longer be an issue soon.
Sunday 16 January - Mobility + extra work
band distracted shoulder stretch, external rotation.
Pec stretch (contract relax)
lat stretch
posterior capsule stretch
Band pull aparts 100 total reps
Green band pushdowns 100 total reps
Green band face pulls 50 total reps
piriformis stretch
Hamstring stretching
Psoas stretching
Shoulders felt good after this, so did my hips.
Monday 16th January - Press (5/3/1)
Press
bar x a few
30 x 5
30 x 5
40 x 5
40 x 3
50 x 3
60 x 10
5 sets @ 50kg for assistance (10;10;10;8;9)
Pullups
sets done in between all main press sets
5 sets 10 + 10kg
Tuesday 17 January - Deadlift (5/3/1)
Agile 8
Deadlift
60 x 5
60 x 5
100 x 3
120 x 3
140 x 3
160 x 5
180 x 3
200 x 6 Rep PR
Squat 5 sets 10 @ 92.5kg (for ease of loading as we were working in with someone training press)
Hanging abs 5 sets 12
Weight after training: 104.5kg
Very pleased with tonight’s training: PR on deadlift; assistance felt good - think squatting on deadlift day will help; bodyweight back to a near all time high (leaner this time round too + stronger on DL)
Food today:
Meal 1: 8:20AM
Banana
2 Crumpets w/ peanut butter
Shake (milk, 2 scoops whey, 1 scoop waxy maize + 5g fish oil)
Snacks: 11:00AM
a lot of fridge cake
Energy drinks
Meal 2: 4:30PM
1 Chicken breast + chorizo + cheese + EVOO + Tomatoes
Cornbread
Shake (milk, 2 scoops whey, 1 scoop waxy maize, 5g fish oil + 1 pack Angel Delight mix)
More energy drink
Meal 3: 8:00PM
Chicken and vegetables
potatoes
Pineapple upside down cake
[wouldn’t be able to stomach a shake so didn’t have it]
Meal 4: 2:00AM
Steak
Cornbread
Kettle Chips
Pepsi Max
Pudding…(4 scoops whey, 2 scoops waxy maize, 1 pack angel delight mix + milk) - to make up for the missed shake earlier
N.B. it’s now 1:56 AM and I’m eating my last meal of the day because I had to skip lunch to do school work. Getting organised will solve this and mean I.can.sleep.
Wednesday 18 January - Mobility + extra work
Mobility:
Hockey ball on piriformis/area
hamstring PNF stretching
glute stretching
Psoas stretching
extra work
Hanging abs 5 sets 12
band pull aparts 100 total reps
green band face pulls 3 sets 20
green band pushdowns 100 total reps
Thursday 19th January - Bench (5/3/1)
Mobility for hips + upper back
Bench
bar x 10
40 x 5
40 x 5
50 x 5
50 x 5
60 x 3
70 x 3
85 x 5
95 x 3
105 x 7 got pinned on 8
80 x 10 x 5 sets
Kroc rows 5 sets 10: 40kg; 50; 55; 60; 65
[Extra Work]
band pull aparts 100 total reps
band face pulls 100 total reps
band pushdowns 100 total reps
Friday 20 January - Squat (5/3/1)
Supple leopard work
Squat
60 x 3 x a few sets
80 x 3
100 x 3
100 x 3 (belt on)
110 x 5
125 x 3
140 x 10 PR
100 x 10 x 5 sets
Hamstring curls 5 sets 10 (35 a side)
Really good tonight. didn’t feel too good coming in to train but still got 10 (PR) squat felt better and looks like how it used to. A BIG improvement on last week’s shitscapade. SI Joint still screaming though. Ice. Eat Stretch. No Problem.
This week:
I beens deloading…
Press 55ish for 3 sets 10
pullups
Deadlift: up to 120 for 5
Squat: 100 for 5 sets 10
Abs
Bench: 80 for 5 sets 10
Kroc rows + pullups
Monday 30th January - Press (3)
Pullups 5 sets 10 ish
Press
bar for a few
30 x 10
40 x 10
45 x 3
50 x 3
55 x 3 (forgot that this was my top set)
60 x 11
50 x 10 x 5 sets
Pullups 5 sets 10 (+10kg)
*After main training did…
Band Pushdowns + Band Face Pulls + Pull Aparts
Tuesday 31 January - Deadlift (3)
Mobility work
Deadlift
60 x 3 x a few sets
100 x 3
120 x 3
140 x 3
160 x 3
180 x 3
200 x 8 PR
Squat
5 sets 10 @ 110kg
Hanging Abs
5 sets 10
Weight today: 104.5 kg
Wednesday 1 February - Extra Work
DB Rear raises 8 sets 12
Pull ups 5 sets 10
Curls 4 sets 6