06/01/11
5/3/1 Mesocycle 2, Wave 3
Presses:
20x2x8
40x2x5
55x5
62.5x3
70x6
(Estimated max: 84kg) (PR)
Pull-ups:
BWx58 (spread across 8 sets)
Dips:
BWx61 (spread across 5 sets)
08/01/11
5/3/1 Mesocycle 2, Wave 3
Deadlifts:
60x2x5
100x5
120x3
140x3
155x5
175x3
195x3
(Estimated max: 214.5kg)
140x2x5
Shrugs:
60x5
100x5
140x5
180x5
210x5
225x5
Ab Wheel Rollouts:
3 sets
Reverse Hypers:
3 sets
I do not like pulling for reps. At all.
11/01/11
5/3/1 Mesocycle 2, Wave 3
Bench Presses:
20x2x8
40x5
60x3
80x3
90x5
102.5x3
115x3
(Estimated max: 126.5kg)
Barbell Rows:
70x10
80x10
90x10
95x10
80x10
Close Grip Bench Presses:
80x5x10
Barbell Curls:
50x3x6
Massively disappointing AMRAP set. It felt slow and I wasn’t comfortable with my groove.
13/01/11
5/3/1 Mesocycle 2, Wave 3
Squats:
20x2x5
60x5
80x5
100x3
120x3
127.5x5
145x3
162.5x5
(Estimated max: 189.5kg)
100x3x10
Glute/Ham Raises:
BWx3x12
Pikes:
3 sets
16/01/11
5/3/1 Mesocycle 2, Wave 4
Presses:
20x2x5
40x3x5
Deadlifts:
60x2x5
80x5
100x5
120x5
Lat Pulldowns:
4 sets
Face Pulls:
4 sets
18/01/11
5/3/1 Mesocycle 2, Wave 4
Bench Presses:
20x2x8
50x5
60x5
70x5
Dips:
BWx3x12
HS Row Machine:
4 sets
Scarecrows:
2 sets
20/01/11
5/3/1 Mesocycle 2, Wave 4
Squats:
20x2x5
60x5
80x5
100x5
Glute/Ham Raises:
BWx3x15
Pikes:
BWx4x8
23/01/11
5/3/1 Mesocycle 3, Wave 1
Presses:
20x2x8
40x2x5
50x5
57.5x5
65x8
(Estimated max: 82kg)
60x2x5
Pull-ups:
BWx57 (spread across 8 sets)
Dips:
BWx50 (spread across 4 sets)
25/01/11
5/3/1 Mesocycle 3, Wave 1
Power Cleans:
50x2x5
60x3
70x3
80x3
90x3
Deadlifts:
100x5
120x3
140x5
160x5
177.5x4
(Estimated max: 201kg)
Good Mornings:
75x3x10
Ab Pulldowns:
120lbx3x12
Reverse Hypers:
125x3x10
Very, very disappointed with the deadlifts. Not even making the prescribed reps was poor; I just lacked any intensity today.
27/01/11
5/3/1 Mesocycle 3, Wave 1
Bench Presses:
20x2x8
(Added doubled mini bands)
20x2x5
40x5
60x3
(Removed bands)
80x5
92.5x5
105x8
(Estimated max: 133kg)
Pull-ups:
Lots
Dumbbell Bench Presses:
85lbx4x8
One-Arm Dumbbell Rows:
50x12
55x10
60x10
60x12
I experimented today with using bands on my warm-ups because I’ve been feeling that my benching recently has been sluggish, and I haven’t been as tight as I should. It worked, because I got a strong set of 8 (left at least 1 in the tank) despite having an injured knee which limited the amount of leg drive I could really use. More on that in a moment.
The dumbbell benching felt very strange (pretty sure I haven’t done any for a year) so will be doing that more regularly in future.
Injury update: We were getting some scrummaging practice in at rugby training on Wednesday, and I was working with a much shorter guy than myself (I’m 6’3’‘ish and this guy was probably 5’7/8’'). He got underneath me, I took a step back to reset my body position and a stud got caught in the turf. My left knee buckled, and I went down straight away.
Apparently it’s only an MCL sprain (left knee this time) and the physio treatment ensured that I have been put in a good place in terms of a fast recovery. I’ll see how squats go today…
30/01/11
5/3/1 Mesocycle 3, Wave 1
Squats:
20x2x5
60x5
80x5
100x3
115x5
132.5x5
150x8
(Estimated max: 190kg)
100x3x10
Glute/Ham Raises:
3 sets
Face Pulls:
3 sets
I decided to start squatting and see how my knee would hold up, and it went surprisingly well. I was a little cautious, and probably cut a couple of my reps on the AMRAP set a couple of inches high, but left some in the tank so am very satisfied with the day’s work!
31/01/11
5/3/1 Mesocycle 3, Wave 2
Presses:
20x2x8
40x2x5
52.5x3
60x3
67.5x7?
(Estimated max: 83kg)
60x2x5
Pull-ups:
BWx53 (spread across 8 sets)
Dips:
BWx10
BW 5x23 (spread across 3 sets)
I’m not sure whether I got 6 or 7 reps on the AMRAP set! Think it was 7, but had no video or training partner to confirm it.
02/02/11
5/3/1 Mesocycle 3, Wave 2
Power Cleans:
50x2x5
60x3
70x3
80x3
95x3
Deadlifts:
100x5
130x3
150x3
170x3
190x4
(Estimated max: 215kg)
Good Mornings:
77.5x3x10
Ab Pulldowns:
125lbx3x12
Reverse Hypers:
125x3x10
Much more satisfied with the deadlifts today.
03/02/11
5/3/1 Mesocycle 3, Wave 2
Bench Presses:
20x2x8
(Added doubled mini bands)
20x2x5
40x5
60x3
(Removed bands)
85x3
100x3
110x7
(Estimated max: 135.5kg) (PR)
Pull-ups:
Lots
Dumbbell Bench Presses:
80lbx10
85lbx10
90lbx9
95lbx7
One-Arm Dumbbell Rows:
50x12
55x10
60x10
65x10
05/02/11
5/3/1 Mesocycle 3, Wave 2
Squats:
20x2x5
60x5
80x5
100x3
122.5x3
140x3
157.5x7
(Estimated max: 194kg)
100x3x10
Glute/Ham Raises:
BWx12
BW+10x2x12
Pikes:
BWx4x8
Very satisfied with these squats. I was much more confident with the knee today, and buried the squats a little deeper than last week. Good session.
07/02/11
5/3/1 Mesocycle 3, Wave 3
Presses:
20x2x8
40x2x5
50x5
57.5x5
65x3
72.5x4
(Estimated max: 82kg)
Pull-ups:
BWx60 (spread across 8 sets)
Dips:
BWx53 (spread across 4 sets)
I was pretty damn disappointed with my pressing tonight. I didn’t feel particularly strong, and don’t seem to be making too much progress on the presses. I’ll cut the two heavyish back-off sets of 5 after my AMRAP set next cycle and see if that improves the situation.
09/02/11
5/3/1 Mesocycle 3, Wave 3
Power Cleans:
50x2x5
60x3
70x3
80x3
90x3
100x3
Deadlifts:
120x3
140x3
160x5
180x3
200x3
(Estimated max: 220kg)
Good Mornings:
80x3x10
Ab Pulldowns:
130lbx3x10
Reverse Hypers:
125x3 sets
Well, well, well. My deadlift isn’t utterly wank after all.
11/02/11
5/3/1 Mesocycle 3, Wave 3
Bench Presses:
20x2x8
(Added doubled mini bands)
20x5
40x5
60x3
(Removed bands)
80x3
92.5x5
105x3
117.5x4
(Estimated max: 133kg)
Pull-ups:
BWx5x8
Dumbbell Bench Presses:
80lbx12
85lbx10
90lbx9
95lbx8
One-Arm Dumbbell Rows:
50x12
55x10
60x10
65x10
So-so. I would have liked 5 on the AMRAP set but this will do for now.
13/02/11
5/3/1 Mesocycle 3, Wave 3
Squats:
20x2x5
60x5
80x5
100x3
115x3
132.5x5
150x3
167.5x5
(Estimated max: 195.5kg)
Front Box Squats:
60x8
70x3x8
Pikes:
BWx4x8
Glute/Ham Raises:
BWx12
BW 10x12
BW 15x9
BOOM! Cycle done, PR for 5 reps, and a great training session on my 23rd birthday!