Sat 30th March
Deadlifts
120kg x some
140kg x3
150kg x3 - solid strong triple
130kg x5 - again, strong and easy
Kroc rows
45kg x30
55kg x15
Form getting better?
[quote]xjusticex2013x wrote:
Form getting better?[/quote]
Yeah, getting much better now. Levering myself under the bar and pulling backwards has clicked for me and it feels much stronger now. But holy shit, my shins won’t stop bleeding lol
Mon 1st April
Squats
100kg x5
110kg x5
120kg x3
125kg x3
130kg x3 - good set
Oly squat
110kg x5
Bench - 3 sec pauses
60kg x10
70kg x6
80kg x5
85kg x4 - failed on 5th rep
90kg x2
Deadlifts
120kg x lots - lower back is still fatigued from saturday pulls so didn’t go very heavy
Stiff leg pulls
80kg 2x12
Thursday 11th April
Just over 18 weeks out from my next competition, the Nationals on August 17th. I’m thinking about these next 18 weeks in terms of programming as I want to hit some good PRs for once.
Paused Bench
60kg x10
70kg x5
75kg x5
80kg x6
85kg x3
90kg x2
80kg x5
70kg x6 - huge pump
DB Incline bench
25kg x12
30kg x9, to failure
Chins
5x10
Curls
5x10
Friday 12th April
High box squat w/ heavy chains
100kg x5
110kg x5
120kg x3
130kg x2 - max double
Deadlifts
120kg x5
130kg x5
140kg x5
150kg x4
160kg x1
Sunday 14th April
OHP
50kg 3x8
Weighted decline situps
some x some
Pullups 5x10
Shrugs
120kg x20
140kg 2x20
Tues 16th April
Feeling kinda crappy today so decided to do a lighter session and just concentrate on bar speed and making the reps as easy and fast as possible.
Squat
100kg x3
105kg x3
110kg x3
115kg x3 - these were all really fast and easy, especially happy with this last set
Paused bench
60kg x5
65kg x3
70kg x3
75kg x3
80kg x3
Set a competition date - 17th August, will be in the 83kg class again, which puts me at about 17 weeks out now.
I’m going to run a cycle of big-15 the next 6 weeks, then run strong-15 for all three into the meet to hit some tasty PRs.
I’ve altered the normal layout of the big-15 so I’m training 4 times a week with one small session, instead of 6 times a week with three small sessions. 4th day will be an arm, ab + trap day.
Mon 22 April
Bench
85kg x1
77.5kg x AMAP - 12 reps
50% set - 6 reps
Chins
x16, x9, x9, x7, x7
DB Incline press
26kg, 2x12
Weighted decline situps
3x12
Felt really faint and kinda depersonalised at the end of this. Really weird shit.
Just ordered a tub of Craze pre-workout which should be here tomorrow, i’m excited to start using a pre-workout regularly.
Going to program lighter than my true max for this cycle, I want to concentrate more on vicious bar speed and making every rep really easy. Should help recovery and tighten up my form, especially important on my deadlifts. Sick and tired of this deadlift plateau, I am going to hit a PR this time.
Nice. Looking forward to how the Big 15 treats you this time around.
[quote]Ravenous_ wrote:
Nice. Looking forward to how the Big 15 treats you this time around.[/quote]
Cheers man, so am I. Looking forward to seeing if the lighter programming will allow me to recover more and ultimately get stronger, compared to just blasting away every week.
Bought a tub of Craze pre-workout, holy fuck it’s amazing. Took 1.5 scoops and felt like a machine.
Tues 23rd April
Calves on leg press
7.5 plates, 3x12
Squat
125kg x1 - effortless
105kg x AMAP - 15 reps, really strong, 1-2 in tank
50% set - 7 reps, had 1-2 more in the tank but didn’t push it. Recovery in the minute between was really quick
SLDLs
100kg, 4x10. Ugh, I need work on these bad. I will hit these hard in this coming cycle, need hamstrings.
Side lunges
loads x loads
Stretching
Great day today.
So god damn sore from that leg day. Haven’t trained calves in ages, and just three sets has crippled me. Bad sign.
Fri 26th April
OHP
60kg x1
55kg x AMAP - 11 reps
50% set - 4 reps
Rows
90kg, 5x10
Weighted dips, focus on the muscle
+10kg, 2xF
Abs
3xF
Pretty standard day today, no big highlights, but a solid session.
Sunday 28th April
Extra stuff session
Shrugs - slower, focusing on contraction and squeeze
100kg x some
120kg xF
130kg xF
140kg xF
120kg 3xF - got cut short on the 4th set by a mid-back spasm, which hurt when I shrugged.
1-arm preacher curls on bench - slow, squeezing bicep as hard as possible all the way through each rep, 4-5 sec eccentric. short rest periods. (I think this is Mountain Dog style). Vicious
10kg 4x6 - 6 reps was complete failure for this weight and technique. Holy fuck did I have a monstrous pump though
Tricep pushdowns - exactly the same technique as curls
15 plates, 4x6 - Most brutal tricep pump I’ve probably ever had
Abs - again, almost the same technique as arms
+5kg, 3xF
And a shitload of foam rolling between each exercise to work out the back spasm. It’s feeling a little better now.
I liked this arm session, looking forward to seeing what it’ll do for me.
Monday 29th April
Leg day
Took 2 scoops of Craze pre-workout, it made this feel too easy, like I did half a workout. Had to restrain myself from wrecking my legs and being unable to recover for another leg day on Friday. Felt like I was cheating TBH lol
Calf raise on leg press
6 plates, 3x12
Olympic squat, beltless
110kg x1 - stupid light
95kg x AMAP - 15 reps. Had 20+ in me if I went balls out but I held back a bit.
50% set - 8 reps. Again, had probably 4 more reps in the tank, but left it here. Plenty of stimulation whilst being within my recovery abilities for Friday. Feels like I’ve programmed too light, but I’m aware that’s just my ego talking. Reminding myself that I’m supposed to program light and make everything feel really easy this cycle. Plenty of room to grow into here.
SLDLs - focusing on big hammie stretch and contraction, plus really tight arched back
80kg 4x10 + 1x15 - nice ham stretch and pump here. Felt much more controlled than last week’s reps with 100kg. Ego out the door and focusing on the muscle again.
Lateral lunges
Lots x lots - I’m liking these for hip and adductor flexibility. I just keep doing reps until everything feels nice, warm, fluid and loose, then do a bunch more.
As I mentioned, felt almost too easy today. Maybe 2 scoops of Craze is overkill for lower volume work. I don’t want to build a tolerance to this.
Wed 1st May
Upper #1
Bench
85kg x1 - completely effortless as usual
77.5kg x AMAP - 14 reps, +2 rep PR from last week
50% set - 5 reps. +1 total rep PR, 19 reps
Chins, short rest
x12, x12, x8, x8, x10
DB Incline bench
26kg, 3xF - x14, x8, x9
Weighted decline situps
+5kg, 3xF
1-arm Preacher curls, MD-style
10kg, 2x6 (failure)
Stretching
Another solid day today.
Friday 3rd May
Hungover as fuck today, but drank a Monster and 1.5 scoops of Craze and dragged my ass to the gym.
Leg day
Calves on leg press
7 plates, 3x12
Squat
125kg x1
105kg x AMAP - 17 reps, 2 rep PR. Solid, had another few in me. Really strong, felt like I was a piston with perfect technique just slamming out reps.
50% set - 8 reps - 1 rep PR. Total rep PR +3 reps.
SLDLs, short-ish rest periods
85kg, 6x10. Good sets, good stretch, good MMC, good everything. But fuck, that lower back pump.
Lateral lunges
5x20 - These feel better every session I do them. Gotta be doing some good.
Another great session. I am enjoying the lighter programming as I find it much easier to recover each week. I think part of the reason I failed the big-15 first time round was that I was going absolutely balls out on these widowmakers every time and it wrecked my recovery. Now, they feel taxing but accomplishable and I look forward to hitting new PRs each week.
I think 1.5 scoops of Craze is my sweet spot for lower body days.
Sat 4th May
Other stuff session
Shrugs
100kg x10
110kg x10
120kg x10
130kg x10
140kg x20
130kg 3x20 - focus on muscle again
Mountain Dog style 1-arm preacher curls
10kg, x7, x6, x6, x6
supersetted with
Mountain Dog style tricep pushdowns
15 plates 4x6 - jesus this superset was painful, no rest between exercises
Front squat holds (for abs)
130kg, 4 or 5 sets. This was great
Trap bar carries
100kg 3x50m.
Yet another solid session. Is it possible to have a bad session with Craze?
Mon 6th May
Meant to be pressing today, but the gym was shut due to bank holiday. So did sprints instead,
12 x 40m
Tues 7th May
Lots of band stuff to warm up
OHP
60kg x1
55kg x12 - matched PR I believe
50% set - 4 reps - total rep PR +1
50kg x6
40kg x10 - obnoxious delt pump
Cable rows
6xF - this was a heavy ass machine, I only used 8 plates of the whole stack. Lots of MMC and squeeze
DB Incline bench - I finally found my pecs! These were again purely MMC and constant tension, I wasn’t even counting reps
22kg (yep, only 22kg) 5xF
Front squat holds
140kg, 5 x fuck
Solid day again.
Wed 8th May
Leg day
Calves on leg press
8.5 plates, 3x12
Olympic squat
110kg x1 - completely effortless
95kg x AMAP - 18 reps, 3 rep PR
50% set - 9 reps, 1 rep PR. Total rep PR + 4. Strong here
SLDLs
85kg, 6x10 - I’m already noticing strength increases on these.
Lateral Lunges
6x20
Good tough day today, will be sore tomorrow.
lol I feel like you update this log then immediately go to doing maths, Davert.