Saturday, 26 May, 2012
Bench Press - Cycle 3, Week 2
Time: 12:20pm-14:17pm
Gym Weight: 104.25kg clothed
Warm up: Band assisted stretching
2a) Behind The Neck Press
1x10 @ 45kg - PR
1x7 @ 47.5kg - PR
1x4 @ 50kg
2x3 @ 52.5kg - PR
2b) Chin Up
1x8 @ Bw
4x10 @ Bw
Dumbbell Row
3x8 @ 70kg 'bells
1x30 @ 50kg 'bells
Band Pull Apart
100 reps @ Mini Band
Tricep Pushdown
100 reps @ Medium Band
Sunday, 27 May, 2012
Squat - Cycle 3, Week 2
Time: 10:25am-12:25pm
Gym weight: 102.75kg
Warm up: Stretching (calves, piriformis), band assisted stretching (hips/obliques, cross legged hip stretch)
Squat
20kg x3
60kg x3
80kg x2
100kg x1
112.5kg x3
wrist wraps
130kg x3
chalk
145kg x11 - PR
Deadlift
chalk, no belt
1x2 @ 100kg
1x1 @ 140kg
4x10 @ 165kg
1x12 @ 165kg
Glute Ham Raise
2x10 @ Bw - these were very tough
Ab Wheel
5x15 @ Bw
Notes:
Very good session. 145kg x11 was hard but I’m really happy to get it. I’ll be doing glute ham raises every lower body session from here on out, they seem to help my knee and the fact that they were so tough means I should be doing them anyway.
Your definitely making the most of 531 so far, if I hit those sort of reps regularly it would have probably been more gainsy for me in general.
Wednesday, 30 May, 2012
Overhead Press - Cycle 3, Week 2
Time: 11:30am-13:15pm
Gym Weight: 102.2kg
Warm up: BTN Press, band assisted stretching (upper back, triceps, pecs, lats,
double over), band face pulls, band dislocates, band pull apart.
2a) Dumbbell Bench Press
3x4 @ 45kg - volume PR
2x3 @ 50kg - PR
2b) Chin Up
no straps
5x10 @ Bw
Dumbbell Row
straps
3x8 @ 70kg 'bells
no straps
1x30 @ 52.5kg 'bells - PR
Band Pull Apart
100 reps @ Mini Band
Band Pushdown
100 reps @ Medium Band
Notes:
Good session on paper, but it felt awful in reality. Failing a rep on the overhead press put me in a bad mood. OCD went a bit haywire afterwards. Suppose I should just be happy I tied a PR and set a few others. They’re PR’s for a reason.
Thursday, 31 May, 2012
Deadlift - Cycle 3, Week 2
Time: 11:40am-13:30pm
Gym Weight: 102.5kg
Warm up: Foam rolling (back), band assisted stretching, (hips/obliques, hamstrings, cross hips), stretching (piriformis, calves)
Deadlift
no belt
70kg x2
110kg x2
chalk
157.5kg x3
180kg x3
202.5kg x14 - PR
Squat
no belt or wrist wraps
4x10 @ 105kg
1x12 @ 105kg - last rep paused
Glute Ham Raise
2x10 @ Bw
Knees to Elbows
5x12 @ Bw
Friday, 2 June, 2012
Small Workout - Upper Body
Time: 9:20pm-9:40pm
Gym Weight: 104.75kg
1a) V-Bar Pushdown
5x20 @ 120lb
1b) barbell curl
5x20 @ 20kg
2a) DB Laterals
3x20 @ 10kg 'bells
2b) Face Pulls
3x20 @ 60lb
Saturday, 2 June, 2012
Bench Press - Cycle 3, Week 3
Time: 12:15pm-1:30pm
Gym Weight: 103.5kg
Warm up: Decided just to get straight into pressing
2a) Klokov Press
52.5kg x4 - PR
55kg x3 - PR
50kg x3x5 - Volume PR
45kg x8
40kg x2x12
2b) Ring Chin Ups
straps
5x10 @ Bw
3x8 @ Bw
Sunday, 3 June, 2012
Squat - Cycle 3, Week 3
Time: 12:15pm-2:15pm
Gym Weight:103.25kg
Warm up: 20 mins - Stretching (calves, piriformis), band assisted stretching (hips/obliques, cross legged hip stretch)
Squat
no belt
20kg x3
60kg x3
80kg x1
100kg x1
122.5kg x5
wrist wraps
137.5kg x3
155kg x9
Deadlift
no belt
60kg x2
100kg x2
140kg x1
4x10 @ 165kg
1x12 @ 165kg
Glute Ham Raise
2x10 @ Bw
Monday, 4 June, 2012
Small Workout #1
Time: 15:50-16:20
Gym Weight: 103.5kg
1a) Overhead Extension
3x20 @ 20kg
1b) Barbell Curl
3x20 @ 20kg
2a) Face Pulls
3x20 @ 60lb
2b) DB Laterals
3x20 @ 10kg 'bells
3a) Ab Wheel
3x12 @ Bw
3b) Side Bends
3x10 @ 28kg
Wednesday, 6 June, 2012
Behind The Neck Press - Cycle 3, Week 3
Time: 12:00-1:15
Gym Weight: 103.75kg
Warm up: BTN Press, band assisted stretching (upper back, triceps, pecs, lats, double over), band face pulls, band dislocates, band pull apart.
2a) Close Grip Bench Press
all reps paused
60kg x2
80kg x1
7x3 @ 100kg - these were really easy, need to up the weight next time
2b) Ring Chin Ups
5x10 @ Bw
2x8 @ Bw
Thursday, 7 June, 2012
Deadlift - Cycle 3, Week 3
Time: 10:40am-12:25pm
Gym Weight: 102.75kg
Warm up: The usual
Deadlift
no belt
60kg x3
100kg x3
140kg x1
chalk
167.5kg x5
190kg x3
212.5kg x10 - PR, this was tough, felt good though
Back Squat
sleeves, no belt
60kg x2
4x10 @ 105kg
1x12 @ 105kg - last rep paused
Glute Ham Raise
2x12 @ Bw
Notes:
Good session, happy with the PR. Squats were much easier than they have even this cycle.
Friday, 7 June, 2012
Small Workout #2
Time: 11:15am-12:00pm
1a) Face Pulls
3x20 @ 60lb
1b) DB Lateral
3x20 @ 10kg 'bells
2a) Incline Curls
3x20 @ 10kg 'bells
2b) Rope Pushdown
3x20 @ 80lb
3a) Hanging Leg Raises
3x12 @ Bw
3b) Side Bends
3x12 @ 28kg
Saturday, 8 June, 2012
Paused CGBP - Cycle 4, Week 1
Time: 11:40am-13:30pm
Gym Weight: 104.75kg
Warm Up: Band assisted stretching (lats, pecs, upper back, triceps), rolling triceps on bar, dislocates, pull aparts, face pulls
Paused CGBP
20kg x10
40kg x2x3
60kg x3
77.5kg x5
87.5kg x5
100kg x7 - PR
Klokov Press
1x4 @ 55kg - PR
1x3 @ 57.5kg - ties PR
2x6 @ 50kg
1x7 @ 50kg - PR
1x6 @ 50kg
1x7 @ 50kg
Chins on Rings
20x5 @ Bw
In other news, saw The Throne live last night.
Mind. Blown.
Good to have you back bro. T-Nation is a better place.
I see trainings been going very well. Good work. I’m going to have to start warming up as extensively as you on the regular.
Sunday, 9 June, 2012
Squat - Cycle 4, Week 1
Time: 11:45am-1pm
Gym Weight: 103.25kg
Warm up: Stretching (calves, piriformis), band assisted stretching (hamstrings, hips), band distraction (knees), leg curls.
Squat
20kg x3
60kg x3
100kg x1
110kg x5
125kg x5
142.5kg x13 - PR
Deadlift
1x2 @ 70kg
1x2 @ 110kg
1x1 @ 150kg
30x1 @ 200kg in 27:30 - Huge volume PR
Glute Ham Raise
2x12 @ Bw
Tough session, but had a lot of fun.
Do I see some C&P influence in here? I tried klokov press’s too and they felt great.
[quote]jake_j_m wrote:
Do I see some C&P influence in here? I tried klokov press’s too and they felt great. [/quote]
Yup, I’ve also been reading a lot of Lift-Run-Bang, which is where I got the idea for the small workouts.
Monday, 10 June, 2012
Small Workout #1 - Shoulders, Upper Back, Abs
Time: 12:30-13:00
Gym Weight: 103kg
1a) Incline Flies
3x15 @ 12.5kg 'bells
2a) Upright Row
3x15 @ 27.5kg
2b) DB Lateral
3x20 @ 7.5kg 'bells
3a) Ab Wheel
3x12 @ Bw
3b) Side Bends
3x12 @ 28kg