CGBP
30kg x 8
40kg x 8
48kg 3x8 ( last rep of the 3rd set was hard took 90 seconds rest between sets )
CGBP ( SS )
48KG 1X8 1x7
Deadlifts
60kg x 5
80kg x 5
100kg x 5
126kg x 5
138kg x 5
BB Curls ( 21s )
20kg x 3
R Laterals with band
3x20
[quote]OTHSteve wrote:
[quote]tredaway wrote:
[quote]OTHSteve wrote:
I’m noticing an alarming prolonged lack of squats in your program! i prescribe more squats. Deadlifts are almost as awesome as squats, but they beat you up a lot more, harder to recover from.[/quote]
Yeah I’m not able to get to the gym at the moment so having to train at home hence no squats…but it could be worse at least it’s not bench only :-)[/quote]
I totally understand, my gym at work didn’t have a squat rack, so I was having to just front squat or squat whatever I could clean or clean+jerk, whenever I couldn’t make it to town. That wasn’t nearly close to what I needed, but I just did a lot of reps, which was better than nothing. My squat rack is the best home improvement investment I’ve ever made.[/quote]
I’m jealous I would love to have my own power rack but I haven’t got the space or funds oh well one day I might win the lottery 
Well I managed to catch the dreaded man flu, as it was I was supposed to have a deload week anyway so if your gonna have man flu then deload week is the time to have it.
just did a few sets of bench with 66kg x 1 being my top set followed by close grip bench with my reactive slingshot 50kg x 11
Finished off with some snatch grip deadlifts with 86kg x 8 for my top set.
B70
30kg x10 ( warm up )
36kg x8 ( warm up )
45kg x8
51kg x6
56kg x4
60kg x3
63kg x2
65kg x2 ( should have been 1, next week i’ll stick to the scheduled reps only )
56kg x6 ( should have been 4 )
Reactive slingshot
60kg x8
Band pull aparts 1x20
Chins
8kg 3x5
Side Laterals
8kg x10
8kg x9
8kg x8
[quote]tredaway wrote:
[quote]OTHSteve wrote:
[quote]tredaway wrote:
[quote]OTHSteve wrote:
I’m noticing an alarming prolonged lack of squats in your program! i prescribe more squats. Deadlifts are almost as awesome as squats, but they beat you up a lot more, harder to recover from.[/quote]
Yeah I’m not able to get to the gym at the moment so having to train at home hence no squats…but it could be worse at least it’s not bench only :-)[/quote]
I totally understand, my gym at work didn’t have a squat rack, so I was having to just front squat or squat whatever I could clean or clean+jerk, whenever I couldn’t make it to town. That wasn’t nearly close to what I needed, but I just did a lot of reps, which was better than nothing. My squat rack is the best home improvement investment I’ve ever made.[/quote]
I’m jealous I would love to have my own power rack but I haven’t got the space or funds oh well one day I might win the lottery
[/quote]
I’ve been training with just a squat stand for about a year now and honestly, I don’t see it as a major issue for me. They’re pretty cheap too, so I would seriously consider it as an investment.
[quote]tredaway wrote:
All weights in kilos
No squats for a second week but I’m sure i’ll cope 
CGBP
40kg 3x10
RGCGBP
36kg 3x10
Band pull aparts 1x30
Deadlifts
60kg x 6
80kg x 5
100kg x 5
110kg x 5
126kg x 5
136kg x5 ( I have a wendler 5/3/1 app on my mobile which has a 1 rep max calculator which predicted 136kg x 5 = a 1 rep max of 160kg so as it’s my last session I couldn’t resist it )
snatch grip
92kg 2x 6
B Curls 26kg x10 26kg x8 26kg x5 26kg x2
R Laterals 8kg 2x12
Well as you can see I’ve neglected Squats on this cycle my reason is that I would like to concentrate on my bench which I would rather do at home rather than the gym but as I can do Deadlifts at home I’ve kept them up.
The way I’ve been advised to improve my bench is to do 3 weeks Buckeye, de-load followed by 3 weeks working on which ever rep range proves to be the weakest and if all rep ranges are even to do something like 1 week 5’s 2nd week 3’s and the last week 2’s followed by a de-load, i’ll probably incorporate my slingshot during these weeks also.
Then repeat but starting the Buckeye from week 2 so its kind of 2 steps backwards to take 1 step forward.
[/quote]
Good work here man, a note of warning on rep max calculators though, they seem to be very, very inaccurate when it comes to deadlifts. I’ve been humbled many times trying to move a weight my 1RM calculator thought I would smoke. The first time this came home to me, I literally knocked 60kg off what I thought I could deadlift for 1.
[quote]dagill2 wrote:
[quote]tredaway wrote:
All weights in kilos
No squats for a second week but I’m sure i’ll cope
CGBP
40kg 3x10
RGCGBP
36kg 3x10
Band pull aparts 1x30
Deadlifts
60kg x 6
80kg x 5
100kg x 5
110kg x 5
126kg x 5
136kg x5 ( I have a wendler 5/3/1 app on my mobile which has a 1 rep max calculator which predicted 136kg x 5 = a 1 rep max of 160kg so as it’s my last session I couldn’t resist it )
snatch grip
92kg 2x 6
B Curls 26kg x10 26kg x8 26kg x5 26kg x2
R Laterals 8kg 2x12
Well as you can see I’ve neglected Squats on this cycle my reason is that I would like to concentrate on my bench which I would rather do at home rather than the gym but as I can do Deadlifts at home I’ve kept them up.
The way I’ve been advised to improve my bench is to do 3 weeks Buckeye, de-load followed by 3 weeks working on which ever rep range proves to be the weakest and if all rep ranges are even to do something like 1 week 5’s 2nd week 3’s and the last week 2’s followed by a de-load, i’ll probably incorporate my slingshot during these weeks also.
Then repeat but starting the Buckeye from week 2 so its kind of 2 steps backwards to take 1 step forward.
[/quote]
Good work here man, a note of warning on rep max calculators though, they seem to be very, very inaccurate when it comes to deadlifts. I’ve been humbled many times trying to move a weight my 1RM calculator thought I would smoke. The first time this came home to me, I literally knocked 60kg off what I thought I could deadlift for 1.[/quote]
I know what you mean regards one rep max calculators but I have pulled 160kg before so I reckon I’m somewhere near that sort of number again even if it’s not exact
CGBP
30kg x 8
40kg x 8
48kg 3x8 ( last rep of the 3rd set was hard took 90 seconds rest between sets )
CGBP ( SS )
48kg 2X8
46kg 1x6
Deadlifts
60kg x 5
80kg x 5
100kg x 5
126kg x 5
136kg x 5
BB Curls
26kg 3x10
26kg 1x6
R Laterals
8kg 3x12
Took around 90 seconds rest between sets on all exercises today apart from deadlifts so may increase the rest periods to 2 minutes next session
07/11/15 ( weight 63.3kg )
Work sets only ( all weights in Kilos )
All done in the house
B72.5
30kg x10 ( warm up )
40kg x8 ( warm up )
47kg x8
53kg x6
58kg x4
61kg x3
65kg x2
67kg x2 ( should have been 1 )
58kg x6 ( should have been 4 )
Slingshot
60kg x9
60kg x6
Rested roughly 2 1/2 minutes between sets as I did judo the night before and it made a big difference today
Chins
9kg 4x5 ( felt good so did an extra set )
R Laterals
8kg 4x12
I went on the judo mat last night for the first time in about 5 years to partner my son as he was lacking a decent training partner so I gave myself a little extra rest between sets and the result was that I had a much better workout than I was expecting…amazing what a bit of extra rest can do
CGBP
30kg x 8
40kg x 8
50kg 3x8 ( last rep of the 3rd set was hard )
CGBP ( SS )
50kg x 8
48kg x 8
46kg x 8
Deadlifts
60kg x 5
80kg x 5
100kg x 5
126kg x 5
138kg x 5
BB Curls ( 21’s )
20kg x 3
14/11/15 ( weight 63.3kg )
Work sets only ( all weights in Kilos )
All done in the house
B75
30kg x10 ( warm up )
40kg x8 ( warm up )
48kg x8
54kg x6
60kg x4
63kg x3
67kg x2
69kg x2 ( should have been 1 )
60kg x5 ( should have been 4 )
Slingshot
60kg x9
60kg x6
Rested roughly 2 minutes between sets and took 3 minutes before the top set of 69kg I paused both reps but had to grind the last rep.
Chins
10kg 3x5
R Laterals
8kg 3x12
Felt a little off today but overall not to bad.
finished work early today so trained a day early
CGBP
30kg x 8
40kg x 8
50kg 3x8 ( last rep of the 3rd set was hard )
CGBP ( SS )
50kg x 8
48kg 2x 8
Deadlifts
60kg x 5
80kg x 5
100kg x 5
126kg x 5
140kg x 5 ( I think this maybe a rep PR )
BB Curls ( 21’s )
26kg followed by 26kg 2x7
Dude, it kills me to see you go without being able to squat for this long… I want to buy a power rack and mail it to you! Deadlifts and bench are progressing nicely, though.
Oh, I meant to mention to you, I just got done re-reading ‘Dinosaur Training’ again. It’s a good read to get you motivated, and I think it was in the back of my mind when I decided to hit heavy singles last week. It also makes me want to get a keg and make a sandbag.
[quote]OTHSteve wrote:
Dude, it kills me to see you go without being able to squat for this long… I want to buy a power rack and mail it to you! Deadlifts and bench are progressing nicely, though.
Oh, I meant to mention to you, I just got done re-reading ‘Dinosaur Training’ again. It’s a good read to get you motivated, and I think it was in the back of my mind when I decided to hit heavy singles last week. It also makes me want to get a keg and make a sandbag.[/quote]
My new years resolution will be to get back to the gym once a week to squat again
Well that’s another de-load week done which consisted of some benching, chin ups and snatch grip deadlifts.
28/11/15 weighed 63kg
Bench ( 3’s )
30kg x 10
40kg x 8
46kg x 3
50kg x 3
56kg x 3
60kg x 3
66kg x 3 ( TnG last rep )
64kg x 3
64kg x 3 ( TnG last rep )
SS ( reactive slingshot )
60kg 3x6
Chins
9kg 3 x 5
S Laterals
8kg 3 x 12
Overall not really sure how to rate todays workout, I pause the 3 rep sets on bench even though I did touch and go on two of the last reps on two of the sets.
For side laterals I thought I would try some cheat laterals so the first set was done strict to warm up and I then used some body momentum for the last 2 sets.
Had a bit of a mess about week which went as follows
Monday 30/11/15
Chin ups 10kg 10 x 3
Tuesday 1/12/15
CGBP 54kg 10 x 3
WGUR ( wide grip upright rows )
26kg x 10
30kg 5 x 5
S laterals 8kg 3 x 10 ( cheated on last set )
Thursday 3/12/15
Deadlifts
60 x 5
80 x 5
100 x 5
126 x 5
138 x 5
WGUR
26kg x 10
36kg 4 x 6
S laterals
8kg 2 x 10
R laterals
8kg 2 x 15
This week I’ve done more of the same really :
Highlights
Bench
62kg 10x3
Chins ups
11kg 10x3
WGUR
38kg 10x3
Press
26kg x10
36kg x8
38kg x6
S laterals
8kg 3x10
R laterals
8kg 3x15
Deadlifts
60kg x5
80kg x5
100kg x5
126kg x5
140kg x5
Obviously these sessions were spaced out through out the week I also did a BB curls 10x3 session but can’t remember what weight I used as curls are not really a priority.
Another week of using one lift/ body part a day although it’s been mainly every other day so here are the highlights as such :
Chins
12kg 10x3 I felt these on my elbows today possibly because I used a regular overhand grip during my warm up sets.
Bent over rows
46kg 2x10 1x8
Bench
63kg 10x3 started with paused rep and switched to touch & go after about 4 sets…this was quite tough today
Slingshot
60kg 2x6
BB Curls
26kgx8
38kgx3
36kg 3x3
WGUR ( wide grip upright rows )
26kg x10
40kg 10x3
Press
26kg 1x10
38kg 1x8 1x6 1x5
S Laterals
8kg 2x10
R Laterals
8kg 3x15
Deadlifts
60kg x5
80kg x5
100kg x5
126kg x5
142kg x 5 ( this was a rep PR for me )
I’ll probably just do a regular bench session followed by some bent over rows then take a deload over Christmas before starting a new cycle of some kind in the new year which will most likely be some good old fashioned abbreviated 5x5 linear progression Dino training to start the year off on a good foot
21/12/15
Probably my last session now until after the new year as I’m due a de-load.
Bent over rows ( done with straps )
40kg 1x8
46kg 1x8
50kg 1x8
Reverse grip rows
56kg 1x6
60kg 2x5
Bench ( all reps touch and go )
30kg x8
40kg x5
50kg x3
56kg x1
60kg x10
66kg x1
72kg x1
75kg x1
SS ( sling shot )
66kg x6
64kg x6
60kg x6
Chins (neutral grip )
bodyweight only 3x8
Pleased with the bench today as this is the first time I’ve tried to get 10 reps with 60kg since I was in my twenties and after all the time I’ve had off after severe tennis elbow 75kg wasn’t bad either.
I also had a rep PR on my deadlift so all in all not a bad way to finish
30/12/15
Had a quick session just to keep me ticking over before I start a fresh in the new year.
Bench
30kg x 10
36kg x 8
40kg x 8
46kg x 6
50kg x 6
56kg x 5
60kg x 5
CGBP ( with slingshot )
50kg x 10
Deadlifts
60kg x 6
80kg x 5
100kg x 5
130kg x 5
Bent over rows ( with straps )
46kg 2 x 10
The top sets of both bench and deadlifts felt hard today but at least I’ve done something