[quote]xjusticex2013x wrote:
Maybe I should start shrugging…[/quote]
I’m winning at something!! by default
Wed 6th Feb
Bodyweight: 82.5kg - a bit bloated from too much salt n carbs
Squat
75kg x5
87.5kg x4
102.5kg x3
112.5kg x2
120kg x1
132.5kg x1
135kg x1 - all fast and strong
Pause squats
105kg 2x3
100kg x10 - decided to add a 10-repper to the end of my squat sessions, because why the hell not.
Decline weighted situps
+14kg, x20, x15, x10
Solid day.
Thu 7th Feb
Impromptu training session:
BTN press
lots of reps
Curls
some
Cardio
5 mins flat out
Friday 8th Feb
Dips
BW 3 x some
+10kg x some
+20kg x8
+30kg x5
+40kg x5
+30kg x14 - 1 rep PR, but a grinder. Maybe the light pressing yesterday affected my performance. Oh well, still a PR.
Rows
85kg 3xF
Shrugs
100kg x some
120kg x some
140kg x10
160kg x10
180kg x10
190kg x15 - fuark
Seated BTN press
40kg, x12, x10, x10. I didn’t notice much difference between seated and standing BTN in terms of strength, though perhaps my setup was a bit weird.
Abs
3xF
Pretty average session, got everything in so solid overall.
[quote]Dave-P wrote:
[quote]xjusticex2013x wrote:
Maybe I should start shrugging…[/quote]
I’m winning at something!! by default[/quote]
Pretty sure that you’re way better overall at calisthenics lol.
I’m back after having a week out due to unrelated issues.
20th Feb
Bodyweight: too light
Squat
75kg x5
87.5kg x4
102.5kg x3
112.5kg x2
132.5kg x1
135kg x1
140kg x1 - all really sloppy, slow, weak reps
120kg x 6 - shite
Pause squats
112.5kg x3 - shite
All in all a crap day today. Most likely due to not having squatted in 2 weeks, I simply couldn’t get the groove on any reps. Though I didn’t miss a rep, so that’s good. -10% session today.
Monday 25th Feb
OHP
50kg x3
55kg x3
60kg x3
65kg x1 - push press
55kg x10 - 4 strict, 6 push
Chins
+15kg x14, x3, x2 - initial set is 1 rep PR, though no PR on total reps
Shrugs
100kg x10
140kg x10
160kg x10
Another bad day today, simply have no energy. My eating has definitely slacked these last few days, need to get back to proper eating again.
Decided to cut this session short and just hit the important stuff.
Whatever. This shit won’t mean a thing in time. Keep trucking. It comes back as fast as it leaves.
[quote]xjusticex2013x wrote:
Whatever. This shit won’t mean a thing in time. Keep trucking. It comes back as fast as it leaves.[/quote]
Cheers man, just playing the long game
Sunday 3rd March
Woke up this morning after two nights of absurdly good sleep, ready to slay the day.
After approx half an hour of unnecessary walking to find the gym was closed, I managed to make it to another gym on campus, just as my caffeine peak was leaving.
Oly semi-pause squats
107.5kg, 3x3 - felt very strong and fast
Deadlifts
90kg x5
110kg x4
122.5kg x3
140kg x2
150kg x1
155kg x1
157.5kg x1 - all pretty decent reps considering the bar is fat and greasy.
132.5kg 2x3 - not amazing
Called it a day here, and cue another half hour of walking because the bus drivers are bellends.
Monday 4th March
So I decided I want to start benching again, seeing as my OHP has finally stalled out after the ridiculous gains I made on it. So today was mainly dedicated to re-learning how to bench with my new strengths and leverages. I eventually settled on a fairly close grip, with a tight arch. I think that the close grip is strongest because of the extra tricep strength from dips, and the fact that my OHPs were done close grip. So for whatever reason, wide grip sucks balls for me. My grip is about a thumb’s length plus an inch or so from smooth, so fairly tight.
Anyway,
70kg tons and tons of triples
80kg lots more triples
90kg 2 or 3 x 2 or 3
100kg x1
105kg x1 - oh look, I’ve just matched my all time competition PR, in the gym, after not benching for 5 months, close grip, after dieting, and re-learning technique as i go along. Stalled a bit halfway up but definitely not as bad as some of the shit I’ve grinded on the bench. I can really feel the groove I’ve made from the tricep and shoulder strength.
Chins
+15kg, x15, x4, x3 - 1 rep PR on first set, 2 rep PR in overall reps (21)
Shrugs
100kg x10
140kg x20
150kg x20
160kg x20
Ended it here. Got plenty of benching work in.
Oh, and the head coach said (paraphrasing here) that I have the best squatting shape in the whole university. So that’s pretty fuckin’ neato.
All in all, top day today. Looking forward to benching more again and watching my bench fly up as I dial in technique.
Wed 6th March
Bodyweight - still too light. Gotta get my eating dialled in. Don’t want to bulk again as I’m enjoying my newfound facial aesthetics from being lean (sick of the bulk face) but need more food.
Squats
80kg x5
92.5kg x4
110kg x3
120kg x2 - all these were outrageously strong and fast - even the 120kg double was jumping off my back
125kg x1
132.5kg x1 - slow. wtf?
140kg x miss - what the fuck. No sloppy form here, it was simply too heavy. My leg and back soreness is still very strong from Sunday’s session, and I’ve eaten terribly today, so that’s probably why. But still, only 140kg? That’s the first programmed squat rep I’ve missed since I can remember.
Pause squats
105kg x5 - not great
10 rep squat - 105kg - this was better. 5kg over my last 10 repper.
Decline situps
+18kg, x15, x12, x10 - good.
Weird day today, the warmups were absolutely on fire but my top set blew. I think i might be slowing down in the hole too much on the heavier reps.
Saturday 9th March
Olympic squat
112.5kg 2x3 - strong
Deadlift
87.5kg x5
105kg x4
122.5kg x3
140kg x2
155kg x1
157.5kg x1
162.5kg x1 - I had my mate film these sets, and I notice that the bar moves so much faster than it feels.
140kg 2x3
Decent day.
Monday 11th March
Starting the Strong-15 cycle for bench
Bench
47.5kg x5
55kg x4
65kg x3
72.5kg x2
75kg x1
80kg x1
85kg x1 - all laughably light. Such is life at the start of a training cycle. Just getting technique sorted
67.5kg x AMAP - 14 reps, left one or two in the tank. No huge strain here.
Chins
BW x some
+15kg x16, x4, x3 - 1 rep PR
Shrugs
100kg x10
140kg x15
160kg x15
180kg x10 + hold
DB Incline - 350 method
15, 8, 6 - no PR
Rear delts
Saturday 16th March
Dips
+20kg x6
+30kg x5
+40kg x5 - weaker than normal
+30kg x10 - no PR here, not sure why it wasn’t so good, but hey, can’t expect PRs every day
Rows - oh boy I went pretty hard on these
50kg x20
80kg xF
90kg xF
100kg 3xF
90kg xF
80kg xF
50kg xF - all sets to proper static failure. I love this machine
Shrugs
100kg x10
140kg x10
160kg x10
BTN Presses
Short rest periods and pretty low weight as my shoulders were burning like hell for some reason, weights not worth logging and I can’t remember them
Decline situps
+10kg x10
+15kg x10
+20kg x10 - no rest between sets.
Good day today, made up for the lack of dipping PRs.
Sunday 17th March
Olympic squats
100kg x3
110kg x3
120kg x3 - I think this is a PR
Deadlifts - shit form. Sorting this ASAP
75kg x5
92.5kg x4
110kg x3
130kg x2
147.5kg x1
157.5kg x1
167.5kg x1
Monday 18th March
Wanted to try a pre-workout supplement again so I went and bought two pouches of Grenade 50 cal. Took just over one serving before this session and I have never been so buzzing before a session.
Bench
47.5kg x5
55kg x4
65kg x3
72.5kg x2
75kg x1
80kg x1
87.5kg x1 - all felt like empty bars, then again it should do, this is ridiculously light
70kg x AMAP - 15 reps, pretty decent
Chins
+15kg x15, x3, x2 - no PR
Deadlifts - working on form
So many reps of 80kg. So, so many. The cues of levering myself under the bar, and pulling back, are really helping. Still got to focus on packing my neck and getting my whole back tight before I pull though.
Shrugs
100kg x15
120kg x12
140kg x12
160kg x12
170kg x12
Curls 5x10
Great session today, could have gone on forever.
Wed 20th March
Squats
100kg 3x5
Coach broke down my squat form and said that I squat too narrow, so I’m now working on building adductor flexibility and strength to widen my stance a bit and use more glutes.
Loads of light wide stance squats, adductor work and lateral lunges.
Deadlifts
80kg loads of reps
100kg loads of reps
New technique is getting better.
Friday 22nd March
Speed benches w/ bands
Did loads working up to a double at 52.5kg + bands, at an RPE of 9 or something. We were all doing Mike Tuscherers training so I’m gonna read up on it a bit more.
3 board press
worked up to 105kg x3 (probably a PR) then 4 or 5 sets of 3 with 100kg
JM Press
some x some
Cool day today, tried some new stuff.
Monday 25th March
Deadlifts
130kg loads and loads of reps, technique at 6-7/10
Bench
70kg x6
80kg x5
85kg x4
90kg x3
95kg x1 + 1 assisted
80kg x 7
Friday 29th March
High (2-3 inches above parallel) box squat w/ heavy chains, probably 20kg each
100kg x5
110kg x5
120kg x5 - fuark
Free squat w/ same heavy chains
90kg x10 - widening my stance a bit
Banded bench
50kg x5, x3, x3 - these were pretty much 5 and 3RMs, so these bands are heavy as fuck, probably 20kg at the top
2 board press
90kg x5
Strong session today, pre-workout stims kicked in nicely. Bit of nausea though after squatting, probably due to the 10 repper and the pre-WO combined.