Get Swole or Die Mirin'

Training Training Logs
461

Friday, 6 July, 2012
Paused Close Grip Bench Press - Cycle 5, Week 2

  1. Paused Close Grip Bench Press
    20kg x10
    40kg x3
    60kg x3
    85kg x3
    95kg x3
    107.5kg x7 - PR

  2. Push Jerk
    20kg x3
    60kg x2
    70kg x2
    80kg x1
    92.5kg x2x2 - PR

  3. Military Press
    3x4 @ 62.5kg - PR

  4. Klokov Press
    paused on traps
    40kg x12 - PR
    40kg x2x10

Second session: 5:10pm-5:30pm

  1. Lat Pulldown
    5x20 @ 80kg

  2. Band Pull Apart
    50 reps @ Mini band

Notes:
Fun session, happy with my paused close grip progress. I’m also really enjoying overhead work at the moment, which should help it to actually move a bit.

462

Woke up today and could barely move, my hip/back had gotten much worse over the course of the night, went to the gym to try and alleviate some of it but didn’t really get much out of it, going to rest until Wednesday, and hopefully then I can do my 3 week for deadlift and squat on Thursday.

463

Take it easy brody. Does it feel tender, stiff, or both? Even if you feel good to go come Wednesday, exercise caution (no pun intended).

464

[quote]spar4tee wrote:
Take it easy brody. Does it feel tender, stiff, or both? Even if you feel good to go come Wednesday, exercise caution (no pun intended).[/quote]

Hip and SI area are sore and stiff, hip is a bit tender. Decided on Wednesday because that skips four sessions, two of which are lower body and then I can get back in for my Klokov press day with some push jerks, military and bench press too, nothing too hard on the lower back.

Also - lol’d.

465

Missed you today brah :cry: xoxox

466

Wednesday, 11 July, 2012
Klokov Press - Cycle 5, Week 2

Time: 7:00am-8:15am

Warm up: Band assisted stretching (lats, upper back, triceps), band dislocates

  1. Klokov Press
    paused
    20kg x2x5
    30kg x5
    40kg x3
    45kg x3
    52.5kg x8 - PR

  2. Push Jerk
    60kg x2
    70kg x2
    85kg x1
    2x2 @ 95kg - PR, had a lot left in the tank here

  3. Military Press
    paused
    3x5 @ 60kg - PR
    2x4 @ 60kg

  4. Paused Close Grip Bench Press
    60kg x3
    100kg x1
    115kg x1 - came up surprisingly fast, looks good for more PR’s soon

Session #2: 5:15pm-5:35pm

  1. V-Bar Lat Pulldown
    Pin #6 x20
    Pin #6 x15
    Pin #7x2x8

  2. Neutral Wide Grip Pulldown
    Pin #5 x2x20

  3. Band pull apart (externally rotated)
    50 reps @ mini band

  4. Crunches
    100 reps @ Bw

Notes:
First lifting I’ve done since last Friday, had a really good one. Definitely a +10%

467

Good sesh considering you’re harbouring an injury dawg.

468

Thursday, 10 July, 2012
Deadlift - Cycle 5, Week 2

Time: 7:00am-8:15am

  1. Deadlift
    60kg x3
    100kg x3
    140kg x1
    167.5kg x3
    192.5kg x3
    215kg x6 - PR

  2. High Bar Back Squat
    60kg x3
    80kg x2
    100kg x1
    125kg x1
    130kg x1
    140kg x1
    150kg x1 - PR

469

Friday, 13 July, 2012
Cycle 5, Week 3 - Paused Close Grip Bench Press

Time: 7:00-8:15

Gym Weight: 104kg (clothed)

Warm up: Klokov Press, military press

  1. Paused Close Grip Bench Press
    20kg x20
    60kg x2x5
    80kg x3
    90kg x5
    102kg x3
    115kg x4 - PR

  2. Push Jerk
    20kg x3
    40kg x2
    60kg x2
    70kg x1
    80kg x1
    90kg x3

  3. Military Press
    1x7 @ 60kg - PR
    1x5 @ 60kg
    3x4 @ 60kg

  4. Klokov Press
    1x10 @ 40kg
    2x8 @ 40kg

PM Session: 9:05pm-9:35pm

  1. Lat Pulldown
    Pin #4 x30
    Pin #6 x20
    Pin #8 x14
    Pin #10 x8

  2. Wide Grip Cable Row
    2x20 @ 70lb

  3. Band Pull Apart (internally rotated)
    50 reps @ mini band

  4. Crunches
    100 @ Bw

470

Saturday, 14 July, 2012
Small Workout #3 - Arms, Abs

Time: 10:25am-11:10am

  1. Fat Bar Curl
    10kg x30
    15kg x30
    20kg x25
    25kg x20
    30kg x2x12

  2. Rope Pushdown
    Pin #2 x30
    Pin #3 x30
    Pin #4 x25
    Pin #5 x20
    Pin #6 x15
    Pin #7 x12

  3. Hanging Leg Raises
    3x12 @ Bw

  4. Side Bends
    3x12 @ 28kg

471

Sunday, 15 July, 2012
Cycle 5, Week 3 - Front Squats, Deadlifts

Time: 10:30am-11:45am

Gym Weight: 104.5kg (clothed)

Warm up: leg extension, leg curl, band x-walk

  1. Front Squat
    no belt
    20kg x3
    40kg x3
    60kg x3
    80kg x1
    90kg x1
    95kg x5
    107.5kg x3
    120kg x3 - PR

  2. Deadlift
    no belt
    60kg x3
    100kg x2
    140kg x1
    180kg x1
    straps
    200kg x1
    220kg x1

  3. 3.75" Block Deadlift
    no belt
    60kg x2
    100kg x2
    140kg x1
    180kg x1
    straps
    200kg x4 - PR, all reps paused
    210kg x1
    220kg x1
    230kg x1 - PR

472

Monday, 16 July, 2012
Small Workout #1 - Chest, Shoulders, Upper Back, Abs

Time: 7:30am-8:15am

Gym Weight: 103.5kg (clothed)

1a) Incline Cable Flies
20lb x25
30lb x20
40lb x15
50lb x12

1b) Band Pull Apart (internally rotated)
4x15 @ Mini Band

2a) Dumbbell Lateral
3x20 @ 10kg

2b) Seated Dumbbell Press
1x12 @ 20kg
1x10 @ 20kg
1x13 @ 20kg

  1. Kettlebell Side Bend
    3x12 @ 28kg

  2. Crunch
    100 reps @ Bw

473

Good work on the consistent PRs. 'mirin the use of small workouts too.

474

Tuesday, 17 July 2012
Small Workout #2 - Legs

Time: 7:25am-8:10am

Gym Weight: 103.4kg

  1. Unilateral Leg Extension
    6x15 @ pin #6

  2. Leg press
    3x50 @ 120kg

4a) lying leg curl
3x12 @ Pin #9

4b) SLDL
3x20 @ 60kg

475

Wednesday, 18 July, 2012
Klokov Press - Cycle 5, Week 3

Time: 6:50am-8:05am

Warm up: Military press, Klokov press

  1. Klokov Press
    all reps paused, no belt
    20kg x2x5
    30kg x5
    40kg x1
    42.5kg x5
    50kg x3
    55kg x6 - PR

  2. Military Press
    all reps paused, no belt
    2x4 @ 65kg - PR
    3x3 @ 65kg

  3. Bench Press
    no belt, touch and go
    60kg x3
    100kg x1
    110kg x5
    2x4 @ 120kg - Volume PR

  4. Behind The Neck Push Press
    no belt
    20kg x3
    30kg x3
    40kg x3
    50kg x3
    60kg x2x5
    60kg x10 - Default PR, haven’t done these for reps before

PM Session: 5:40pm-6pm

  1. Lat Pulldown
    3x20 @ 80kg

  2. Cable Row
    2x15 @ 150

  3. Band Pull Apart (externally rotated)
    50 reps @ mini band