25/11/10
5/3/1 Mesocycle 1, Wave 2
Presses:
20x2x8
40x2x5
50x3
55x3
62.5x9
(Estimated max: 81kg)
Pull-ups/Chin-ups:
12x5
Dips:
BW 10x5x8
EZ Bar Overhead Triceps Extensions:
38x3x10
27/11/10
5/3/1 Mesocycle 1, Wave 2
Deadlifts:
60x2x5
100x2x5
120x5
140x3
160x3
180x7
(Estimated max: 222kg)
Squats:
90x5x10
Ab Pulldowns:
4 sets
Reverse Hypers:
115x2x10
I couldn’t perform the five sets of 10 squats on Tuesday, so did them today after my deadlifts. Insane lower back pump.
I’ve been ill this week, which has meant that training has been crap and I haven’t been posting. Anyway…
01/12/10
5/3/1 Mesocycle 1, Wave 2
Bench Presses:
20x2x8
40x5
60x3
82.5x3
95x3
105x11
(Estimated max: 143kg)
Barbell Rows:
85x5x10
Close Grip Incline Bench Presses:
65x5x10
Barbell Curls:
42.5x3x10
I’m not sure the bars at my commercial gym actually weigh 20kg. If they do, then I have no explanation for my performance on the bench presses tonight.
04/12/10
5/3/1 Mesocycle 1, Wave 2
Squats:
20x2x5
60x2x5
80x3
100x3
115x3
132.5x3
147.5x7
(Estimated max: 182kg)
95x4x10
Glute/Ham Raises:
BW+5x3x12
Pikes:
BWx4x12
05/12/10
5/3/1 Mesocycle 1, Wave 3
Presses:
20x2x8
40x2x5
52.5x5
60x3
67.5x7
(Estimated max: 83kg)
Pull-ups/Chin-ups:
12x5
Standing Dumbbell Presses:
55lbx5x6
EZ Bar Overhead Triceps Extensions:
38x3x11
07/12/10
5/3/1 Mesocycle 1, Wave 3
Deadlifts:
60x2x5
100x2x3
130x3
150x5
170x3
190x4
(Estimated max: 215kg)
Stiff-legged Good Mornings:
70x5x10
Ab Pulldowns:
3 sets
Reverse Hypers:
115x3x12
Extremely uninspiring pulls.
09/12/10
5/3/1 Mesocycle 1, Wave 3
Bench Presses:
20x2x8
40x5
60x3
80x3
87.5x5
100x3
112.5x4
(Estimated max: 127.5kg)
Barbell Rows:
87.5x5x10
Close Grip Incline Bench Presses:
70x5x10
Barbell Curls:
45x3x10
That final set of bench presses was absolutely fucking awful, and confirmed my suspicion that last week’s heroics owed more to a light bar than a sudden improvement in my benching ability. Next cycle had better see an improvement.
12/12/10
5/3/1 Mesocycle 1, Wave 3
Squats:
20x2x5
60x5
80x3
100x3
125x5
140x3
157.5x9
(Estimated max: 205kg)
100x4x10
Glute/Ham Raises:
BW 10x3x10
Pikes:
BWx5x12
Awesome squats! Just awesome.
14/12/10
5/3/1 Mesocycle 1, Wave 4
Presses:
20x2x5
40x3x5
Deadlifts:
70x2x5
80x5
100x5
120x5
Stiff-legged Good Mornings:
75x3x10
Pull-ups:
BWx5x5
Landmines:
30x8
35x6
35x6
I’m streamlining my deload week into two sessions, so that I can get some rest in between rugby training and a game at the weekend.
16/12/10
5/3/1 Mesocycle 1, Wave 4
Bench Presses:
20x2x8
50x5
60x5
70x5
Squats:
20x2x5
60x5
80x5
100x5
HS Row Machine:
2.5 platesx12
3 platesx10
3.5 platesx10
3.5 platesx10
4 platesx8
Pallof Presses:
4 sets
18/12/10
5/3/1 Mesocycle 1, Wave 4
Deloading was driving me insane and I was desperate to get at the weights, so I trekked through the snow to the gym for a fairly pointless session involving vanity work for the abz and bis, and some shoulder prehab stuff. Oh, I did some cardio too.
21/12/10
5/3/1 Mesocycle 2, Wave 1
Presses:
20x2x8
40x5
47.5x5
55x5
62.5x9
(Estimated max: 81kg)
Pull-ups
BWx5x8
Chin-ups:
BWx5x6
Dips:
BWx12/12/12/11/10
I matched the reps I managed with 62.5kg from 3s week of the last cycle, so won’t complain too much about that. I read an article by Bill Starr recently about the press, in which he claimed that weighted dips were his favourite assistance exercise for the lift. Since he recommends getting strong enough to perform 4 sets of 20 with your own bodyweight before moving onto weighted dips, that will be one of my goals for the next few cycles. I’ll adopt a similar approach with pull-ups and chins, although I want to be able to get at least 1 set of 15 with my bodyweight before adding weight there…
23/12/10
5/3/1 Mesocycle 2, Wave 1
Deadlifts:
60x2x5
90x2x5
110x3
132.5x5
155x5
175x5
(Estimated max: 204kg)
Halting Deadlifts:
130x6
Shrugs:
60x5
100x5
140x5
180x5
200x5
220x3
Ab Pulldowns:
4 sets
Reverse Hypers:
4 sets
25/12/10
5/3/1 Mesocycle 2, Wave 1
Bench Presses:
20x2x8
40x5
60x5
80x5
90x5
102.5x8
(Estimated max: 130kg)
Barbell Rows:
90x3x10
80x10
70x10
Close Grip Incline Bench Presses:
72.5x4x10, 1x8
Barbell Curls:
3 sets
Christmas Day training did not turn out to be particularly memorable.
27/12/10
5/3/1 Mesocycle 2, Wave 1
Squats:
20x2x5
60x5
90x5
110x5
127.5x5
145x11
(Estimated max: 198kg)
90x3x10
Glute/Ham Raises:
BWx10
BW 5x10
BW 10x2x10
Pikes:
BWx4x12
I was very satisfied with my squatting today. All of the reps looked solid, and I probably had a couple more in the tank on my AMRAP set. As for the assistance, I did a few sets of squats sans belt (I don’t want to become too reliant on it) and then some GHRs and pikes.
29/12/10
5/3/1 Mesocycle 2, Wave 2
Presses:
20x2x8
40x2x5
50x3
57.5x3
65x8
(Estimated max: 82kg)
Pull-ups
BWx5x8
Chin-ups:
BWx1x8, 4x6
Dips:
BWx13/12/12/12/13
I did all of this, then ran some hills. Good session.
31/12/10
5/3/1 Mesocycle 2, Wave 2
Deadlifts:
60x2x5
100x5
120x3
145x3
165x3
185x3
(Estimated max: 203.5kg)
140x2x5
Shrugs:
60x5
100x5
140x5
180x5
200x5
220x5
Ab Pulldowns:
3 sets
Reverse Hypers:
3 sets
Once again, I only managed the prescribed reps for my deadlifts. On a positive note, I realise why this is. When I set up for my first rep of a set, my shins are vertical and a few inches from the bar; when I do sets for reps, I notice that my shins are forward of vertical and very close to the bar for all reps after the first. This means that my hips start lower, and as soon as I try to pull they shoot up, but my back is no longer arched tightly. Basically, this equates to my form being bollocks and my performance being utterly shite. It will be fixed next week.
02/01/11
5/3/1 Mesocycle 2, Wave 2
Bench Presses:
20x2x8
40x5
60x3
85x3
95x3
107.5x7
(Estimated max: 132.5kg)
Barbell Rows:
70x10
80x10
90x10
95x10
80x10
Close Grip Bench Presses:
80x5x10
Barbell Curls:
50x4x6
Pretty satisfied with all this.
04/01/11
5/3/1 Mesocycle 2, Wave 2
Squats:
20x2x5
60x5
80x5
100x3
120x3
135x3
152.5x5
(Estimated max: 178kg)
95x3x10
Glute/Ham Raises:
BWx12
BW 5x12
BW 10x12
BWx12
Pikes:
BWx4x12
After a hard rugby training session on the Monday night, I didn’t push the squats hard on Tuesday and settled for 5 reps on my final set. I’ll go for a PR next week.