7/1/14
Deadlift
110kgx5
127.5kgx5
145kgx8
Power cleans from hang 70kg
3/3/3/3/3
Squats 100kg
10/10/10/10/10
Kettlebell swings 20kg
40s/35s/30s/30s/30s (all sets done with 30s rest)
Finally hit all the reps on squats! That felt good. Kettlebell swings were much harder then I thought today, maybe its to do with all the hip hinging movements in this session… anyway feels good to get some conditioning back into the mix. And hit 174lbs today, heaviest I’ve come in at
9/1/14
Bench press
75kgx5
85kgx5
100kgx8
OHP 45kg
10/10/9/8/7
Parallel Barbell rows 60kg
10/10/10/10/10
Barbell curls 40kg
10/10/10
Superset w. Dips - bw 15kg
10/10/10
10/1/14
Squats
105kgx5
120kgx5
135kgx8
Deadlift 105kg
10/10/10/10/10
Calf raises 92.5kg
15/15/15/15/15
Kettlebell swings 20kg
40s/40s/35s/30s/30s
13/1/14
Cycle 5 week 2
OHP
55kgx3
62.5kgx3
70kgx3
Incline bench press 62.5kg
10/10/10/10/10
Pull ups bw+10kg
8/8/6/6/5
Skullcrushers 42.5kg
8/8/6
Superset w. Barbell curls 42.5kg
7/7/6
Hitting the reps on my last set of OHP is starting to become a problem. I can make the minimum numbers but cant seem to push the reps further, will probably have to reset a few cycles. Was super strict with form on arms today, as i filmed my sets last week, and was suprised how loose my form got towards the end of a set,so hoping hitting the target muscles as much as possible will promote more growth
14/1/14
Deadlifts
120kgx3
135kgx3
152.5kgx5
Power Cleans 72.5kg
3/3/3/3/3
Squats 102.5kg
10/10/10/10/10
Was going to do some cardio but was really pressed for time. Overall was a good session, happy with squats and power cleans, Deadlifts felt a bit crap but still pulled 5 decent reps.
15/1/14
Bench press
85kgx3
95kgx3
105kgx5
OHP 45kg
10/10/9/7/7
Parallel row 65kg
10/10/10/10/10
Barbell curls 42.5kg
8/7/6
Superset w. Dips bw 20kg
10/8/8
Had minimal rest periods today due to training partner working in between my sets. Left bicep felt a bit funny when benching, but stretched it and was fine after. The faster pace of the workout meant we got so much work volume done in a small time period, sweating buckets in the middle of winter in a cold garage proved that. All in all, a good session though i feel my strength is starting to stall a little bit
17/1/14
Squats
112.5kgx3
127.5kgx3
145kgx5 new rep PR with that weight
More squats (pyramided)
80kg x 12
90kg x 12
100kg x 12
110kg x 9
120kg x 6
Romanian Deadlifts (Pyramided)
80kg x 10
85kg x 10
90kg x 8
95kg x 8
100kg x 6
Calf raises - 95kg (straight sets)
15/15/12/12/12
Had a huge overall of the assistance work, it was high volume anyway, but ive gone for a more bodybuilding approach, with a lot of pyramid sets and high reps. the leg session today was brutally good, happy with the numbers I put up, and the pump in my quads was mad!
Though id post up my new split so its easily to see:
Day 1 - shoulders/ tris
OHP 5/3/1
OHP 5x12-6 (pyramided)
lateral plate raises 5x12 (straight sets)
Dips 4x12-6 (pyramided)
Day 2 - back
Deadlift 5/3/1
weighted pull ups 4x10 (straight sets)
Parallel rows 5x12-6 (pyramided)
T-bar rows 5x10 (straight sets)
Day 3 - chest/ bi’s
Bench press 5/3/1
Incline bench press 5x12-6 (pyramided)
incline flies 5x12 (straight sets)
Barbell curls 4x12-6 (pyramided)
Day 4 - legs
squat 5/3/1
squat 5x12-6 (pyramided)
Romanian deadlift 5x10 (pyramided)
calf raises 5x15 (straight sets)
20/1/14
Cycle 5 week 3
Shoulders/Triceps
OHP
57.5kgx5
65kgx3
72.5kgx1
OHP (Pyramided)
35kgx12
40kgx12
45kgx10
50kgx6
55kgx5
Lateral raises 10kg
12/12/12/12/12
Dips (pyramided)
BW +10kgx15
BW +15kgx12
BW+ 20kgx10
Skullcrushers 40kg
12/8/7
21/1/14
Back
Deadlift
127.5kgx5
145kgx3
162.5kgx4 !!! Heaviest I’ve ever pulled and got 4 reps!
Power cleans
65kg x3
70kg x3
75kg x3
80kg x1
85kg x0
didnt get any reps done with 85kg, couldnt get it up high enough to catch it
Parallel rows
55kg x12
60kg x12
65kg x10
70kg x7
75kgx 7
Pullups/chin ups -bw 10kg
6/6/6/5
Probably going to change the power cleans for t-bar rows if I’m looking for maximum hypertrophy. This week is mostly about experimenting, trying to find out how the exercises best fit together and what does/doesnt work
23/1/14
Chest/bi’s
Bench press
85kgx5
97.5kgx3
110kgx4
Another new weight and rep PR
Incline bench press
60kgx12
65kgx12
70kgx9
75kgx6
80kgx6
Incline flies 15kg
12/12/10/10/10
Barbell curls
30kgx12
35kgx10
40kgx7
45kgx5
First time doing heavy(ish) incline work for a while so happy with the reps there. Was really focusing on bringing it to my mid chest and working the upper pecs. I’ve found out I love pyramiding sets aswell, good combo of volume and weight
25/1/14
Legs
Squats
120kgx5
135kgx3
152.5kgx4 new rep and weight record!
More Squats
80kgx12
90kgx12
100kgx12
110kgx10
120kgx6
Romanian Deadlift
80kgx10
85kgx10
90kgx8
95kgx7
100kgx6
Calf Raises 95kg
15/15/15/12/12
Damn good leg work out today. Im loving squatting at the moment, just feel so solid and the numbers are going up fairly easily. Happy to hit 152.2kg for that many reps. Getting the hang on sitting back into my romanian deadlifts, really feel it in my hamstrings. Weight is hovering around 172lb now, but my strength is still going up, plus im getting more protein in my diet due to being able to afford decent supplements
27/1/14
Cycle 6 week 1
Shoulders/tri’s
5/3/1 OHP
50kgx5
57.5kgx5
65kgx6
OHP
35kgx12
40kgx12
45kgx10
50kgx7
55kgx5
Lateral raises 10kg
12/12/12/12/12
Dips
BW 10kg x12
BW 15kg x12
BW 20kg x11
BW 25kg x8
Keeping the TM the same on OHP for a few cycles, til i can comfortably get more reps in. Overall a good morning session. hit a new rep PR on the last set of 5/3/1 press. Weighted in at 174lbs aswell.
Sitting around 174lbs, picture taken after my shoulder session today, apologies for the small picture size. I feel like my shoulders have come on leaps and bounds in the last 3-4 months
28/1/14
Back
Deadlift
112.5kgx5
130kgx5
147.5kgx6
Pullups - BW 10kg
8/7/6/6/5
Parallel rows
55kg x12
60kg x12
65kg x10
70kg x8
75kg x7
T-bar rows - 2 plates
10/10/10/10/10
30/1/14
Chest/bi’s
Bench press
77.5kgx5
87.5kgx5
100kgx9 new rep pr
Incline bench press
60kg x12
65kg x12
70kg x10
75kg x7
80kg x4
Incline flies 15kg
12/12/12/12/12
Barbell curls
30kg x12
35kg x12
40kg x7
45kg x5
1/2/14
Legs
Squats
107.5kg x5
125kg x5
140kg x5
more squatzzz
80kg x12
90kg x12
100kg x12
110kg x8
120kg x6
I had to cut the workout short, was pressed for time and felt like absolute crap due to little sleep. Big disappointment but ill make up for it next week
3/2/14
Cycle 6 week 2
5/3/1 OHP
55kgx3
62.5kgx3
70kgx3
OHP
35kg x12
40kg x12
45kg x10
50kg x 8
55kg x5
Lateral raises 15kg
12/10/8/8/8
Dips
BW 15kg x12
BW 20kg x12
BW 25kg x9
BW 30kg x5
Came in light today at 170lbs, no idea what caused that. anyway ive decided on a weekly weigh in now, mostly to stop my ocd with the scales. so every monday from now on ill record my weight and put it in the log aswell. Also been thinking about rest pausing or cluster setting the 5/3/1 sets of OHP to break through this damn plateau ive hit.
4/2/14
Weekly weight in: 173lbs
Back
Deadlift
122.5kg x3
140kg x3
157.5kg x6 new rep PR
Pull ups bw 10kg
8/7/6/5/5
Parallel rows
60kg x12
65kg x12
70kg x10
75kg x8
80kg x5
Tbar rows - 3 plates (60kg)
8/8/8/8/8
All in all, a good day for me, experimented with having a closer stance on the deadlifts, and it really works well for me. Need to find a better way to keep the other end of the bar anchored during my T bar rows, gets really annoying when it moves. im currently putting a weight plate on the end and jamming it in place with more plates (all the corners of the garage are taken up, so cant just pop it in a corner). weekly weight in was today this week, but it will be on mondays normally. Hoping to start seeing it creep up again
6/2/14
Chest/bi’s
Bench press
82.5kg x3
95kg x3
105kg x6 New rep PR at that weight
Incline bench press
60kg x12
65kg x12
70kg x10
75kg x7
80kg x6
Incline flies 15kg
12/12/12/12/12
Barbell curls
30kg x12
35kg x10
40kg x6
45kg x4
Happy with the bench rep PR, definitely feeling very strong and solid under the bar. Tried some new things with curls aswell, i let my wrists bend back while curling, kind of looked like how spider man shooting a web ( best way to describe it ) but it was all biceps! plus i shortened the rest periods to make it a bit more intense, hence the drop in reps, but the pump i got was mad. I’m trying hard to bring up my arms, so if any one has any tips on how to get stubborn arms to grow, let me know id greatly appreciate it