Training still going well, I’ve been away for a few days but trained at a good gym (Muscleworks Bethnal Green - I’m staying in London).
I will update with training as logged in my paper log book shortly.
28th
AM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 2x3x170kg
Bench: 3x70kg, 2x100kg, 1x120kg, Mx122.5kg, 5x3x110kg
29th
Rest (Away and playing in a bridge congress all day… 11am until 7pm of cards is a hell of a lot… Lol)
30th
PM
Squat: 5x70kg, 2x3x110kg, 2x140kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg, Mx195kg, 3x2x170kg
Seated Press: w/u, 10x60kg, 8x80kg
S. Deadlift: 3x70kg, 2x110kg, 1x140kg, 1x170kg, 6x1x180kg, 2x2x170kg
Pulldown: 3x6
31st
Early PM
Squat: 5x60kg, 2x3x110kg, 1x140kg, 1x170kg, 1x180kg, 1x190kg, 3x2x180kg
OHP: 3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x95kg (PR!)
2x6 Pull-ups
Single-Arm Face Pulls: 4x6 e/a x full stack
DB Row: 2x12
Bench: 3x60kg, 8x3x100kg
1st
Rest (Travelling back).
So, after that brief distraction of going away, I’m ready to crank the intensity back up to full and hit PRs.
Early PM
Squat: 2x3x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x195kg, 1x200kg (PR!), 2x180kg, 1x180kg
Bench: 3x70kg, 1x100kg, 1x110kg, 1x122.5kg, Mx125kg, 3x1x120kg
Rows + DB Curls
Brilliant to hit 200kg without wraps at last. Very pleased.
3rd
Early PM
Squat: 2x3x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx195kg
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg
4th
AM
S. Deadlift: 3x70kg, 2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg (training PR), 3x1x180kg, 2x2x140kg
OHP: 1x70kg, 4x2x80kg, 3x3x70kg
Pull-up: 2x8
Snatch Grip High Pull: 3x15
PM
Plyometrics Session
5th
Early PM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx200kg, 3x2x182.5kg
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, Mx125kg, 4x1x120kg
DB Curls: 3 sets
Early PM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx195kg
PM
Bench: 3x70kg, 1x100kg, 1x110kg, 1x122.5kg, 1x125kg (=PR)
Inverted Rows - feet raised: 2x15
Plyometrics (stair jumps, acceleration sprints, etc.)
I feel like I’ve had a technique breakthrough on bench, altering my setup to set my traps tighter and focusing on leg drive and glute tension. Good. I think I was in need of something after a few poor bench sessions.
7th
PM
Squat: 4x60kg, 2x2x100kg, 1x140kg, 1x170kg, 1x190kg, 3x2x180kg
Chin-ups
OHP: 2x60kg, 2x80kg, 4x4x70kg
DB Row: 3x5x50kg e/a, 5x60kg e/a
8th
AM
S. Deadlift: 2x70kg, 2x1x110kg, 1x140kg, 1x170kg, 1x190kg, Mx200kg, 1x180kg, 3x1x170kg, 3x2x170kg
PM
Bench: 3x70kg, 1x100kg, 1x110kg, 1x122.5kg, 1x127.5kg (PR!), 3x1x120kg
3x10xinverted row w/ feet raised
9th
PM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg (=PR), Mx205kg
Bench: w/u, 4x2x110kg
10th
AM
2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, Mx200kg
PM
Rugby training (back after Christmas break)
PM2
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, Mx130kg, 2x2x120kg
Inverted Row feet raised: 5x10
DB Curls + Upper back stability
I will update with today and yesterday’s training when I have a chance.
Yesterday
PM
S. Deadlift: 3x70kg, 1x110kg, 1x140kg, 1x170kg, Mx190kg (bizarre), 4x2x180kg
OHP: 1x70kg, 4x3x80kg
Pullup: 2x8
Today
Early PM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg, 1x187.5kg, 2x180kg, 1x180kg
(Not sure why I let it tail off like that at the end - I have to make up for that tomorrow)
Bench: 3x70kg, 4x3x110kg (I’d lost focus a bit by this point and wanted to get some work done and come back for a maximum tomorrow)
Inverted Rows, alternate single arm, assisted: 3x16 (8 e/a)
I am pleased with my progress so far, but can’t help but think that I should be working harder and faster on back-offs. Time to re-focus and hit it hard in the morning; it will be squats at 6:45am then bench in the evening.
My bodyweight is currently at 90 +/- 0.5 kg, eating 4900kcal per day average (low day 4400, high day 5400). I’ve gained a pound or two in the last few weeks, after my weight dipping slightly before, and I think I’ll aim to compete next at ~ 93-94kg in the <100kg class. Not worth getting fat just to fill the weight class straight away, but also no need to limit strength by under-eating.
I’ve been busy so haven’t had time to post but have been training well, I’ll update from my log book in the morning. Bench is feeling very strong.
13th
AM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg
PM
Rugby
PM2
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, 1x130kg, 3x2x120kg
Inverted rows
14th
PM
Squat: 2x3x100kg, 1x140kg, 1x170kg, 1x190kg, 3x2x180kg, 1x180kg
Strict OHP: 4x2x70kg
Chin-ups + DB rows + DB curls
15th
AM
Squat: 2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg
PM
Rugby
PM2
Bench: 3x70kg, 1x 100kg, 110kg, 120kg, Mx130kg, 5x1x125kg
Plus upper back
16th
PM
Squat: 2x2x70kg, 110kg, 1x140kg, 1x170kg, 1x190kg, 1x195kg
Plus extras
17th
AM
Squat: 2x2x70kg, 110kg, 1x140kg, 170kg, 190kg, 195kg
PM
Rugby
18th
AM
Rugby
PM
Bench: 3x70kg, 1x100kg, 110kg, 120kg, 130kg, Mx135kg, 1x125kg, 3x1x120kg
Plus muscle snatches and inverted rows.
19th
AM
Squat: 2x2x70kg, 110kg, 1x140kg, 170kg, 190kg, 200kg, 3x3x170kg
PM
Squat: 2x70kg, 110kg, 140kg, 190kg, 200kg
OHP: 1x70kg, 4x80kg, 3x80kg, 2x4x80kg, 2x3x70kg
Plus extras.
20th
AM
Squat: 2x2x70kg, 110kg, 1x140kg, 1x170kg, 1x190kg, Mx200kg
PM
Bench: 3x70kg, 1x100kg, 110kg, 120kg, Mx130kg, 1x125kg, 4x1x120kg
Plus pinch grip curls and muscle snatches
21st
AM
Squat: 2x2x70kg, 110kg, 1x140kg, 170kg, 190kg, 195kg
PM
S. Deadlift: 2x70kg, 1x110kg, 1x150kg, 2x1x170kg, 4x1x180kg, 8x1x160kg
Heavy Pulldowns + light facepulls
Today
AM
Rugby
PM
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, Mx130kg, 2x1x125kg, 3x1x120kg
Hammer Curls + muscle snatches
Update coming up very shortly… Have been busy but training well, sessions logged on paper to be copied out.