AM
Squat: 3x70kg, 3x110kg, 2x110kg, 2x2x140kg, 3x1x170kg, 2x2x140kg
PM
OH Press: 4x50kg, 2x60kg, 1x70kg, 3x1x75kg, 6,5,4,x60kg
Pullup: 4x5
Leg Curls: 4x12
Seated Press: Drop set from heavy
Pulldown: Drop set from heavy
Leg Ext.: Drop set from heavy
DB Curl: 1x15 e/a
Felt quite good today, will keep going carefully this week (no daily max.) but QL has recovered just about.
AM
Squat: 3x70kg, 3x110kg, 2x140kg, 1x140kg, 1x170kg, 2x1x180kg, 3x1x170kg
Bench: 3x70kg, 2x100kg, 1x110kg, 1x120kg, Mx122.5kg (slight spot at top, just about had it though), 1x112.5kg, 2x1x115kg
DB Row: 25 reps e/a
Feeling good, I think the bench will improve very shortly. I shall be starting deadlifts again this week at some point, and the squats will become maximal again too. Looking forward to some real progress and putting on a bit of weight as well.
I believe it is full steam ahead now with training. Today I had a rugby session in the PM (school team, training is 2-3 times per week and will be on top of lifting; this won’t be a problem as I’m used to it and it’s not that intense - at least compared to the under 18 ‘1st XV’ training) and I did not notice the QL.
Nutrition-wise, I think I shall begin having leucine with my drink for rugby to limit the down-regulation of mTOR caused by interval running and the rise in AMPk. I shall have the leucine with 40g vitargo and the other supps (citrulline malate, beta-alanine, creatine, N acetyl L-tyrosine, etc.) I have in my standard training shakes ‘peri-workout’ for my submaximal primer sessions as well, and stick with 80g Vit./40g peptopro + other supps for my main lifting sessions.
[OF COURSE, Biotest Plazma is a great alternative to this, and something I support when available with cost of shipping etc. in UK!].
I plan to cycle CHO and kcal intake across the week to allow some days of extra CHO and growth, with some slightly lower CHO/kcal days to keep fat gain under control. This means that, on some days, I may wish to limit peri-workout CHO to ~40g for the main session; on these days, I shall add 10g glycerol to my first shake with the aim of getting just as much water etc. into the muscles with lower CHO intake. Note that all days’ caloric intake is to meet/exceed maintenance level, some will simply be further into excess than others.
The only changes I have made to the mod. Bulgarian program are to add some speed pulls with every squat session and add a single set of high intensity assistance after the main lifting on a few days (i.e. 1 rest-pause set of hamstring curls after a session, nothing too extreme). I believe that the speed pulls will benefit the deadlift greatly as well as increasing general explosiveness and posterior chain strength (just as the olympic lifts in the weightlifting program did not prevent daily training, this should not either) and the minimalistic HIT assistance will help to build some extra muscle in a useful way (John Broz has said that he uses some assistance for younger/lighter lifters who would benefit from extra weight and general development).
AM
Squat: 3x60kg, 3x100kg, 3x130kg, 1x150kg
Bench: 6x50kg, 3x80kg, 2x3x90kg
PM
Squat: 3x60kg, 3x100kg, 1x140kg, 1x170kg, 1x180kg, Mx185kg, 3x100kg, 1x140kg, 1x170kg, 1x175kg, 2x1x170kg, 3x2x155kg
Speed Pulls (deadlifts back at last!): 3x100kg, 5x2x120kg
Chin-up Close Grip: 3x5
DB Row: 3x6x44kg each arm
Barbell Seated OHP: w/u, 3x4x60kg
Good day of training. Forgot knee sleeves so that could have affected confidence/support on squat max. Did submaximal OHP instead of bench max. as I was training at the college gym and 1. The benches are irritating 2. No one was available to spot. OHP is good, anyway, and hopefully I’ll get a better lift on bench next session.
Rugby today. Also did some squats with the bar. Sore after first DLs in two months yesterday, but didn’t affect me really.
Still sore this morning.
AM
Squat: 2x5x60kg, 2x3x110kg, 2x1x140kg
Deadlift: 2x70kg, 3x2x110kg
Bench: 3x50kg, 3x80kg, 3x90kg, 1x100kg
PM
Squat: 3x70kg, 2x110kg, 1x140kg, 1x170kg, 1x180kg, Mx185kg (Damn!), 2x160kg, 1x160kg, 2x140kg, 1x140kg (couldn’t move any more)
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg
Shoulder/upper back/elbow work with very light plates to finish off.
PM
Squat: 3x70kg, 2x1x110kg, 2x1x140kg, 1x170kg, 1x180kg, Mx185kg, 2x110kg, 1x140kg, 2x160kg, 1x160kg, 1x140kg
High Bar SQ: 3x5x110kg (had shoulder pain, so used the HB)
DB Row: 30 reps e/a
Early PM
(Semi-Sumo) Deadlifts: 2x2x70kg, 2x110kg, 1x140kg, 1x170kg, 2x1x180kg, 3x1x170kg, 3x2x160kg, 2x170kg, 1x170kg
Press: 3x60kg, 1x70kg, 1x80kg, 2x1x70kg, 3x5x60kg
DB Rows: (superset with last 3 sets of presses) 3x15 rest-pause (5 one arm, 5 other, etc. until 15 e/a).
Brilliant! Fantastic day at the squat rack!
AM
Squat: w/u with bar, 2x4x70kg, 2x2x110kg, 1x140kg, 1x180kg, 1x185kg (=Best), 1x190kg (PR!) - This went up really well, felt like another 10kg might have been possible, but a bit tired mentally and wanted to leave it there.
Bench: 3x70kg, 1x110kg, (Spot)x122.5kg (just lost it at the top), 2x2x110kg
Inverted Rows: 2x20 r-p
I am very pleased to hit 190kg for the first time, especially after just a week of full training. 200kg soon now, and hoping that the bench and deadlift will progress nicely as well.
AM
Squat: 2x3x70kg, 2,1, x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg (!)
Bench Dead Lockouts - from pins: 3x70kg, 2x100kg, 2x110kg, 3x1x115kg, 2x5x100kg
Gironda BB Curls: 12x30kg, 2x6x40kg
Pinch Grip Curls: 10kg plate, EDT-style (5 one arm, 5 other, etc. etc.) ~5x5 total e/a.
Pleased to get the 190kg on squat the second day in a row. Did lockouts instead of normal bench due to lack of spotter and not wanting to unrack without a hand-off. Hoping for a good session next time on bench after this, though - waiting for the breakthrough…
PM
Some quick (~25-30min) Rugby/GPP fitness work (very cold outside, so it had to be, lol).
AM
S.Sumo DL: 2x3x70kg, 2x110kg, 1x140kg, 1x170kg, 1x180kg, Mx190kg (felt tired), 1x140kg, 1x170kg, 1x180kg
OHP: 8x50kg, 4x1x70kg
20kg Plate Single-Arm Row in S.Sumo DL stance: 2x12 e/a
Stability Holds (like a flag, vertically with arm at around 90 degrees) with Sledgehammer: 4x20 sec. e/a
Felt tired today, but decent session overall. The sledgehammer holds are good for shoulder stability, grip, and biceps - a nice change to finish. Squats and bench in the morning.
AM
Squat: 2x3x70kg, 2x3x110kg, 1x140kg, 1x170kg, 1x180kg (was grinding them a bit so ended it here)
Bench: 3x70kg, 1x100kg, 1x110kg (shoulder sore, back sore, and had limited time, so left it here)
I felt very tired and stiff today, so just warmed up, got a few singles and left it. My back is especially tired, so I am considering a rest day (just squats with the bar and mobility, perhaps) tomorrow - I don’t want the QL to be re-injured. I might be ok though, so I’m not entirely sure yet.
AM
Squat: 2x3x70kg, 2x3x110kg, 1x140kg, 1x180kg, Mx190kg (This was ridiculous… I unracked the bar, and all the plates on the left side tipped to the end - I thought the collars were tight, clearly not - so I had to retake it. Of course I rushed it, and missed the lift), 2x2x170kg
Left it there due to lack of time and also to leave something for a PM session.
Rugby training, 1 hour.
PM
Squat (technique): 3x70kg, 3x3x110kg
Bench: 3x70kg, 2x100kg, 1x110kg, 1x120kg, 1x122.5kg, Mx125kg, 3x2x115kg
DB Strict Rows and Single Arm Raised Leg Inverted Rows, Superset: (First 3 sets tri-set with bench back-offs, others separate) 5 sets of: 5 right arm, 5 left arm, for each type of row.
PM
Squat: 3x70kg, 2x3x110kg, 1x140kg, 1x170kg (left it light due to tiredness, didn’t want to reinjure the back; hoping for some good squatting tomorrow)
Bench: 3x70kg, 3x100kg, 2x110kg, 1x115kg (Again, left it at slightly less than a full maximum, didn’t arch much either)
Lateral Raises: 1 set to failure
DB Curls: 15x15kg e/a, 2x10x20kg e/a, 3x5x15kg e/a strict and controlled (elbow on bench preacher-style)
My birthday tomorrow, so a nice max squat session in the morning! I think everything’s progressing fairly well at the moment, bench feeling better than it was last week.
1st Dec.
AM
Squat: 2x3x70kg, 2x2x110kg, 1x140kg, Add Wraps - 1x170kg, 1x180kg, 1x200kg (wrapped PR) - YouTube
OHP: 5x3x60kg
DB Rows: 2x15 e/a
Today
PM
Squat: 2x5x70kg, 2x3x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg (=PR, no wraps)
High Bar Squat: 20x70kg, 12x110kg (loosened hip up nicely, bit of variation)
Bench: 2x3x70kg, 1x100kg, 1x110kg, 1x120kg, 2x3x110kg
Yesterday
PM
Squat: 2x5x60kg, 2x3x100kg, 1x140kg, 1x170kg, 1x180kg, Mx190kg
DB Row: 2x12x44kg e/a
Build to 1 all-out set of: leg press, chin-ups, leg curls
OHP: 5x60kg, 2x4x65kg
Reverse DB Curls: 2x15+ x18kg e/a
AM
Squat: 2x4x70kg, 2x3x110kg, 1x140kg, 1x170kg
Bench: 3x6x60kg
PM
Bench: 3x70kg, 2x100kg, 1x110kg, 1x120kg, 1x122.5kg, 2+1x115kg, 6x100kg
DB Row: 2x15x40kg e/a
BB Bent-Over Power Curl: 3x12x60kg
PM
Squat: 2x3x70kg, 2x1x110kg, 1x140kg, 1x170kg, 1x180kg, Mx190kg, 7x1x150kg, 1x170kg
Not much else. Tired, but felt decent when lifting.
Yesterday
AM/Early PM
Overhead Press: 3x60kg, 3x70kg, 2x75kg, 2x80kg (rep PR), 6x2x70kg
Front Squat: 3x70kg, 3x90kg, 2x100kg
Squat: 2x3x100kg, 1x140kg, 1x170kg, 1x180kg
Upper Back / Mid Back “medley” ~ 25min.: -
DB rows w/ focus on scapular retraction; DB rows w/ focus on wide arc and lat stretch; single-arm pull-ups, with assistance on concentric and slow eccentric; semi-upright rows with 25kg plate; and single arm barbell row - 2 sets each arm.