2nd Dec
Oly Pause squat cycle
60kg x5
80kg x5
90kg x3
97.5kg 3x3
110kg x1
Deadlifts
120kg x3
140kg x3
150kg x1
160kg x1
Shorter session today, but did what I needed to do.
3rd Dec
OHP
40kg 2x5
50kg x5
55kg x5
60kg x5 - solid set, press is getting stronger
50kg x12 - matched PR, form got a little too sloppy near the end so last rep was a real grinder
Strict chins
16 (PR! holy shit), 9, 8, 8, 9
DB incline bench
22kg, 3x12-15
Rear delts
6kg DBs, 3xF
Wed 5th Dec
Strong-15 squat cycle
72.5kg x5
85kg x4
97.5kg x3
110kg x2
127.5kg x1
130kg x1
135kg x1 - possibly the fastest, strongest rep of 135kg I’ve ever done. Pause squats are really kicking in.
Pause squats
110kg, 1x3 - 5 second pause. I’m making the pause longer and longer on these, as I’m getting stronger on these faster than the program thinks. lol
Front squats
80kg x5
90kg x5
100kg 3x3 - again, getting noticeably stronger on these
Leg press
light weight x20, just to get some blood flowing around.
Another good strong session today, my squatting seems to be paying off, especially the pause squats. I felt really strong out of the hole on my squats today.
Friday 7th Dec
Upper body
Dips
BW 3x10
+10kg x10
+15kg x10
+20kg x15 (3 rep PR), x11, x10
+10kg x12
Row machine
70kg x20
80kg 2xF
70kg 3xF
Shrugs w straps
100kg, 3x20
Lateral raises
5kg DBs, 3xF
Strict curlz
10kg DB, 3xF
Surprised with the huge dipping PR, I didn’t realise I was making so much progress on them. Great session all in all.
Sunday 9th Dec
Paused oly squat cycle
80kg x5
100kg x3
107.5kg 3x3 - really strong, these are improving nicely
Deadlifts
100kg x3
120kg x3
140kg x3
150kg x3
155kg x3
160kg x3 - last rep could have been better, but feeling strong today
Band hamstring curls
3x some
Another good session, didn’t expect this as I got absolutely wrecked last night.
Monday 10th Dec
Upper body
OHP
55kg x5
62.5kg x5 - PR
50kg x12.5 - stalled bad halfway up on the last rep, then my quad cramped, so I dumped it. Almost a PR
Chins
x16, x8, x9, x6, x8
DB Incline press
24kg DBs, 3xF - really good sets
Rear delt flyes
6kg DBs, 3xF
Strict curlz
10kg DB, 3xF
Happy with the pressing PR.
What does your current split look like?
[quote]xjusticex2013x wrote:
What does your current split look like?[/quote]
Monday - Upper body session 1 (push, pull, 2-3 accessories)
Wednesday - Strong-15 squat cycle
Friday - upper body session 2 (push, pull, 2-3 accessories
Sunday - olympic paused squat cycle + deadlifts
Wed 12th Dec
Strong-15 Squat cycle
Warm-ups weren’t feeling fantastic, i just felt a little off in general.
77.5kg x5
90kg x4
105kg x3
117.5kg x2
120kg x1
127.5kg x1
135kg x1 - pretty decent rep, considering how poor my earlier ones were
Pause squat
100kg 1x5
Front squat
80kg x5
90kg x5
95kg x3
100kg x3
[quote]Dave-P wrote:
[quote]xjusticex2013x wrote:
What does your current split look like?[/quote]
Monday - Upper body session 1 (push, pull, 2-3 accessories)
Wednesday - Strong-15 squat cycle
Friday - upper body session 2 (push, pull, 2-3 accessories
Sunday - olympic paused squat cycle + deadlifts
[/quote]
What about your bench?
[quote]xjusticex2013x wrote:
[quote]Dave-P wrote:
[quote]xjusticex2013x wrote:
What does your current split look like?[/quote]
Monday - Upper body session 1 (push, pull, 2-3 accessories)
Wednesday - Strong-15 squat cycle
Friday - upper body session 2 (push, pull, 2-3 accessories
Sunday - olympic paused squat cycle + deadlifts
[/quote]
What about your bench?[/quote]
Not benching in this training cycle, I’m hammering weighted dips and OHP to see if that will bring it up. But next cycle i will be benching.
Friday 14th Dec
Dips
BW 3x10
+10kg x10
+15kg x10
+20kg x16 (PR), x9, x10
+10kg x10
Row machine
70kg xF
80kg 4xF
Shrugs
3x20, 110kg
Lateral raises
5kg DBs, 3xF. Gonna up the weight on these soon.
Strict curlz
3xF, 10kg. Again, should up the weight soon.
Monday 17th Dec
Oly pause squat cycle - final week
80kg x5
100kg x3
107.5kg x3
115kg x3 - PR, and cycle goal achieved.
Pleased with my progress on these, hopefully they will carry over to my PL squat.
Wed 19th Dec
OHP
50kg x5
55kg x3
60kg x3
65kg x3 - PR, easy set
50kg x15 - 3 rep PR, nice.
I decided to wear my belt on the top sets to see if it really added stability - it seems to really work.
Chins
x17, x9, x8, x8, x8
DB incline press
15kg DBs x some
25kg DBs, 3xF
Rear delt flyes
7kg DBs, 3xF
Strict curlz
12kg, 3xF
Great session today, really pleased with my OHP’ing.
Friday 21st Dec
Squat - Strong-15 cycle
80kg x5
90kg x4
105kg x3
117.5kg x2
125kg x1
137.5kg x1 - so fucking fast
140kg x1 - smoked it
Pause squats
107.5kg 1x5
Squats with chains, not sure of chain weight
70kg x5
110kg x3
120kg x3
125kg x3
130kg x3
Deficit deadlifts with chains
125kg 3x3
Good session again.
7th January 2013
First session of the new year, and I have slightly tweaked my upper body program.
I realised I got a bit too fat on my last training cycle, and reached about 194lbs at between 15-18% body fat. So before I embark on another full-on mass gaining phase, I’m going to drop around 20lbs to get down to about 172lbs at roughly 10% bodyfat.
For the most part, my training will remain the same, with some dietary tweaks to put me at between 2500-3000 calories a day, which should have me dropping at 1.5lbs a week or so. I’m aiming to maintain my strength or increase it as much as possible this cycle, so I don’t lose my gains.
Anyway:
Hanging leg raises
x20, x15, x15
OH Press
50kg x5
55kg x3
60kg x3
65kg x2
55kg x9 - bumped my drop-set up 5kg as I reached 15 reps at 50kg. Didn’t push this set too hard, as I want some room to grow. Maybe 2 reps in the tank.
Shrugs - I want to build my traps more as they are lagging
120kg rest-pause (15 deep breaths between sets)
x25, x12, x11
Chins
+10kg rest-pause
x10, x3, x2.5 (lol)
DB incline press - 350 method (try to hit 50 reps in three sets)
22kg DBs - x22, x12, x8 - 42 reps total. Will stick at this until I hit 50 reps, then bump the weight.
Rear delts - 3-100 method (similar to 350 but hit 100 reps instead)
5kg DBs - x50, x30, x20. Reached 100 reps on this, so I went too light.
Lat & pec stretching.
Tough session today, but I was very surprised at how fast I got through it, about an hour in total.
As you might see, I’ve been reading a bit of DoggCrapp stuff which fits well with the training philosophy I’m gradually developing.
Been reading up some LRB I see. Your OHP is pretty impressive compared to your bench. Did you feel the pause squat cycle helped out your squat much?
[quote]Ravenous_ wrote:
Been reading up some LRB I see. Your OHP is pretty impressive compared to your bench. Did you feel the pause squat cycle helped out your squat much?[/quote]
Yeah, I’m reading more and more and I just seem to agree with what he is saying.
Thanks bro, I’ve pretty much entirely replaced benching with pressing since I love it so much. I’m hoping that my OHP and my dips will carry over to when I start benching properly for a meet again lol.
The pause squat cycle definitely helped for quad strength (I was doing them olympic high-bar style), and the low bar pause squats were great for power out of the hole. I got some cool glute pumps and it really taxes your abs.
Wed 9th January
Bodyweight - 86.3kg. Dropped about four more pounds since monday, mostly water. Definitely tightening up in the abs though, now all this water is gone.
Restarted Strong-15 squat cycle with +5kg onto all three attempts. My squat layout will be pretty much identical to the previous cycle.
70kg x5
80kg x4
95kg x3
105kg x2
110kg x1
115kg x1
122.5kg x3 - supposed to be for a single but it was light so I hit a nice triple
Pause squats
90kg 2x5
Hanging leg raises
4xF
Pulldown Abs
stack, 4x lots
Getting serious about my ab training now, it has to be done. I will do a couple sets to warm up on my upper body days, and hit them hard at the end of my lower body days, so 4 times a week.
Friday 11th Jan
Got some Yohimbine HCl to help get rid of some of the more stubborn fat on my pecs and abs.
Morning: 200mg caffeine + 20mg Yohimbine
45 mins fasted cardio on stationary bike, about 165bpm on average
Afternoon:
Leg Raises, 3xF
Weighted dips
BW 2x10
+10kg x10
+20kg x8
+30kg x5 - easy, just an over-warmup set
+20kg x17.9 - 1 rep PR, not even joking with the 0.9 there. I was about an inch from locking out but stalled for about 8 seconds at the top. Gutted
Shrugs
120kg Rest-pause: x27, x15, x12 (54 reps total, +6 rep PR)
Chest supported row
70kg x15
80kg x15
85kg x15
Lateral raises
7.5kg DBs, 3xF
Pec and lat stretching to finish.
Now that I’m cutting, I’ve dropped the volume a bit on my upper body days. I’m only doing one top set on my dips, instead of 3xF. Similarly only doing 3 sets of 15 on rows, instead of 5xF.
Sunday 13th Jan
Bodyweight: 85.5kg
Oly pause squat cycle - new target of 125kg for a triple
82.5kg, 8x3
Deadlifts - Strong 15 cycle
65kg x5
80kg x4
95kg x3
115kg x2
127.5kg x1
135kg x1
140kg x1
112.5kg 3x3
Barbell ab rollouts
Leg Raises
Pulldown abs
Got remarkably hammered last night and felt like toasted shit all day. Not a fantastic workout by any means but luckily it was a light session, as both cycles started otday.
Monday 14th Jan
200mg caffeine + 20mg Yohimbine HCl
OHP
67.5kg x2 - nice solid double, PR
55kg x11 - 2 rep PR. Can’t believe how my OHP is moving
Chins
BW 2x6
+10kg rest pause - x11, x4, x2 - 17 reps, 2 rep PR
Shrugs
100kg x10
120kg x10
140kg x20
DB Incline bench
22.5kg DBs, 350 method - x19, x13, x9 - 41 reps, no PR
Rear delts
7.5kg DBs
x30, x20, x20
30 mins steady state cardio on bike, about 160bpm average.
Soon you’ll be OHP’ing your bench. And you should give Paul’s 100 rep stuff a try. Gives you a craaazzy pump, and it’s like WD-40 for your joints. Probably not the best for size though.
[quote]Ravenous_ wrote:
Soon you’ll be OHP’ing your bench. And you should give Paul’s 100 rep stuff a try. Gives you a craaazzy pump, and it’s like WD-40 for your joints. Probably not the best for size though.[/quote]
Yeah, I really should try the 100 rep stuff. I have tried reaching 100 reps in 3 sets, like his 350 method (3100 if you will lol). I’ve only done it for rear delts though. It has put some size on them to be fair.
Tuesday 15th Jan
200mg caffeine + 20mg Yohimbine HCl
60 mins fasted cardio, about 150bpm average. My cardio is getting better, this was at the same intensity as my first cardio session, but I was averaging about 20bpm less lol. Definitely a good sign.
The yohimbine really makes my heart beat like a steam train though. I’m sure I could do that cardio at like 140bpm without it.