Harken

Training Training Logs
41

Cycle 6 - Week 3

Thursday_22/07/10__Deadlift

Finally at a gym for deadlift day
so was determined to go heavy (for me :x)

[ Deadlift ]
Warmup
132 x 5
176 x 3
220 x 3
264 x 3
308 x 3 * 2 Rep PR*
330 x 1
352 x 1 PR

264 x 5 * 2 Rep PR* Semi Sumo
264 x 5 Semi Sumo
264 x 5 Semi Sumo
264 x 5 Conv
264 x 5 Conv

[ Dumbell Row ]
94 x 5
94 x 5
94 x 5
94 x 5
94 x 8

That was awesome. Most suprising part
was that I doubled overhand gripped everything
except the PR, mayhaps the DB rows are helping
grip strength.

Form feels good, plan to get back to a 5/3/1
progression for DL again~

42

Cycle 6 - Week 3

Monday_26/07/10__Dbell Bench

all free benches were taken so I had to
warm up with barbell bench

[ Barbell Bench ]
Warmup
132 x 5
176 x 5
198 x 5
132 x 5

[ Dumbell Bench ]
66 x 5
88 x 5
99 x 2 D:
99 x 2 D:!

got mad at this point and tried to ramp back up

88 x 3
94 x 3
99 x 2
99 x 1

[ Incline Dumbell ]
83 x 5
83 x 5
83 x 5

[ Cable Flies ]
[2] x 10
[4] x 6
[3] x 8
[3] x 8

That was bad, thankfully that doesnt
happen often.

43

Cycle 6 - Week 3

Wednesday_28/07/10_Squat

[ Squat ]
132 x 20
132 x 20
132 x 20
132 x 20
132 x 30

Getting a squat rack and more
weight for garage very soon :~>

44

Cycle 7 - Week 1

Friday__30/07/10__Press

[ Overhead Press ]
Warmup
110 x 5
121 x 5
138 x 5
149 x 5
160 x 2
160 x 2
160 x 2
160 x 2
160 x 1

132 x 5
132 x 5
132 x 5

[ Dips ]
BW x 15
BW x 10
BW x 10
BW x 8

[ One Arm Press ]
66 x 3
66 x 3
66 x 3

BW x 5 Rope Chinups between following sets

143 x 5
138 x 5
138 x 5
138 x 5
138 x 5
138 x 5

[ One Arm Standing Press ]
50 x 10
50 x 7
50 x 5

So it turns out upon weighing the bar
at home I hadn’t been lifting as much
as I’d thought, something like -3.5kg D:

This explains why I didnt get near the required
reps for MP, probably going to repeat this cycle
for it.

Otherwise a good session, and pimped out home gym
so I’m a full time garage workout-er now.

45

Cycle 7 - Week 1

Friday_30/07/10__Deadlift

[ Deadlift ]
Warmup
146 x 5
190 x 5
234 x 5
256 x 5
267 x 5
278 x 5 Rep PR

300 x 1
300 x 1

Some more ramping down

[ Rope Chins ]
BW x 5
aggravating my elbow tendon :"<

[ Dumbbell Row ]
92 x 5
92 x 6
92 x 7
92 x 8 Rep PR
92 x 10 Rep PR

Working out at home is great! Chalk ftw.
Apparently my deadlift form is still
unsightly, everything felt solid though
so i’ll play it by ear.

46

Monday_02/08/2010

Just got back from Melbourne for birthday
treats, got a quick lift in before bed.

[ Barbell Bench ]

146 x 5
190 x 5
212 x 2
223 x 1 PR
234 x 0
234 x 0

It’s about time I can bench 100kg, that was
getting embarrassing. Failed on the others
because of form. Probs replace DB bench
with barbell for main lift in 531 now.

47

Cycle 7 - Week 1

Tuesday_03/08/10__Bench

[ Barbell Bench ]
Warmup
146 x 5
157 x 5
190 x 5
201 x 7 Rep PR

[ Incline Dumbell Bench ]
55 x 5
83 x 8
92 x 4
92 x 3
83 x 6

[ Dips ]
BW x 10
BW x 10
BW x 10
BW x 8
BW x 7

Do love home gym, going to try
to do dips a lot til I reach
3x20xBW as per Bill Starr article ;o

48

Cycle 7 - Week 1

Wednesday_05/08/10_Squat

[ Squat ]
Warmup
146 x 5
168 x 5
190 x 5
212 x 5
223 x 5 PR
234 x 5 PR
234 x 5
234 x 5
234 x 5
234 x 6 Rep PR

Haven’t been able to squat with
decent weight for a long time so glad
numbers are up. Still far too low
though.

49

Thursday_06/08/10

Not a scheduled workout but seeing
as I was at home and legs weren’t trashed
I practiced front squats.

Lots of sets of 5 working up to 190lb which
is a (sad) PR. Probably going to do some
form of squatting every day now, legs need
work capacity asap.

50
51

Cycle 7 - Week 2

Friday__06/08/10__Press

Wasn’t planning to lift today but got bored.
This was after 100 dips in the morning which
may have hurt pressin somewhat

[ Overhead Press ]
Warmup
102 x 5
124 x 5
146 x 3
157 x 2
168 x 1 PR
174 x 0
174 x 0
157 x 2

[ Savickas Press ]
First time trying these, everything’s a PR!
102 x 5
113 x 5
124 x 5
135 x 4
146 x 0, couldn’t get off pins

[ Overhead Press ]
146 x 2
146 x 2
102 x 7
102 x 7
102 x 6
102 x 6

[ Dips ]
BW x 10
BW x 10
BW x 10

That was a pretty monster session by my standards.
Everything felt heavy from the start, pure stubbornness
got me the PR which was great, subsequent attempts were
optimistic D:

Savickas presses are excellent. Going to try for one more
press pr next week then recalc 531 totals because these
current ones have me beat~

52

Cycle 7 - Week 2

Sunday_08/08/10__Deadlift

[ Deadlift ]
Warmup
146 x 5
190 x 5
212 x 3
245 x 3
267 x 3
289 x 5 Rep PR

245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

[ Dumbell Row ]
92 x 6
103 x 5 Rep PR
114 x 5 PR
114 x 6 Rep PR >_>
114 x 5
114 x 5
Straps On
114 x 6
114 x 6

Being a tad looser on dumbell row form
to hit more weight. Trying to feel lat
stretch before starting the row is great
also. Onwards~

53

Cycle 7 - Week 2

Tuesday_10/08/10__Bench

[ Barbell Bench ]
Warmup
146 x 5
162 x 5
184 x 3
195 x 3
206 x 5 Rep PR

[ Incline Dumbell Bench ]
70 x 5
81 x 7
81 x 7
81 x 7
81 x 6
81 x 5

[ Push ups and Dips ]
Many

54

Cycle 7 - Week 2

Thursday_12/08/10_Squat

[ Squat ]
Warmup
146 x 5
190 x 5
190 x 3
211 x 3

234 x 5
245 x 5 PR
245 x 5
234 x 5
234 x 5

190 x 8
190 x 8

[ Leg Extension ]
30kg x Stupid amount until I wanted to vom

I use wide stance squat so my quads never
really get worked, extensions are excellent!

55

Cycle 7 - Week 3

Saturday__14/08/10__Press

Today was just looking for a
new PR to use for redoing 531
plan.

[ Overhead Press ]
Warmup
102 x 5
124 x 5
135 x 5
146 x 3
157 x 2
168 x 0
168 x 0 : \

So that wasn’t happening today. Cut losses
and dropped weight back down.

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

[ Savickas Press ]
Wasn’t happening

[ Dips ]
BW x 10
BW x 10
BW x 10
BW x 8
BW x 7

Press is a very temperamental lift…
Good time to drop back down to do
some higher rep work. Deload needed
I think.

56

Cycle 7 - Week 3

Sunday_15/08/10__Deadlift

[ Deadlift ]
Warmup
146 x 5
190 x 5
234 x 3
256 x 5
278 x 3
300 x 5 Rep PR

267 x 3
267 x 3
267 x 3
267 x 3
267 x 3

[ Dumbell Row ]
92 x 13 Rep PR
92 x 10
92 x 7
92 x 5

[ Rope Chinups ]
BW x 5, 9 sets between other lifts

Tentatively adding chins back since
tendon troubles, felt ok today. Good
session! Onwards~

57

Cycle 7 - Week 3

Wednesday_18/08/10__Bench

[ Barbell Bench ]
Warmup
146 x 8
168 x 5
190 x 5
201 x 3
212 x 3 Rep PR

212 x 2
212 x 1
212 x 1
212 x 1

[ Incline Dumbell Bench ]
81 x 8
81 x 7
81 x 7
81 x 5

[ Incline Flyes ]
22 x 10
22 x 10
22 x 10

[ Push ups and Dips ]
Many

I miss dumbells as main movement :<
Bench feels unnatural, like I cant
transfer all my strength into the lift
or something, odd~

58

Cycle 7 - Week 3

Thursday_19/08/10_Squat

[ Squat ]
Warmup
146 x 10
168 x 5
190 x 5
212 x 5
234 x 5

256 x 5 PR
256 x 5
256 x 5
256 x 5

[ Walking lunging up a giant path next to my house ]
1x wanting to kill self

[ Leg Extension ]
88 x 15
88 x 15
66 x 50
66 x 50
66 x 50

[ Front Squats ]
*Between extensions
146 x 8
146 x 7
146 x 6
146 x 6

Squats getting stronger every week
which is pleasing. Going to just
add weight every week ala starting
strength til I crap out.

Strange thing - been totally crashing
and falling asleep at about 6pm all
week. Coincidentally my protein powder
ran out on Monday… Had no idea protein
intake affected energy so much D:

Either way, deload time! It’s been a while~

59

Cycle 8 - Week 1

Sunday__29/08/10__Press

Deload was pretty much that, did just
about nothing for the week except some
silliness with high volume deads, but
otherwise some much needed rest.

[ Overhead Press ]
Warmup
58 x 10
80 x 5
102 x 5
113 x 5
124 x 5
146 x 4

I fuckt up, was only supposed to max
at 124 this week >_< Was wondering
why 5 reps seemed impossible

[ Behind Neck Press ]
102 x 5
102 x 5
102 x 5
102 x 5
102 x 5

First time with these so went light,
felt ok

[ Savickas Press ]
102 x 5
113 x 5
113 x 5
135 x 3
135 x 4
135 x 3
135 x 3

[ Dips ]
BW x 10
22 x 8
22 x 9
44 x 6
BW x 5

[ Side Lateral Raises ]
Between dip sets to
see how they felt

Trained with brother so made up for the longer
rest periods with high volume, excellent return
to lifting.

My plan since February was always to follow 5/3/1
through, eat for recovery (and then some), then diet
through Oct/Nov. I’ll be sticking to this so am
going to train harder while I still have the pleasure
of carbs :~>

60

Cycle 8 - Week 1

Tuesday_31/08/10__Deadlift

[ Deadlift ]
Warmup
146 x 5
190 x 5
245 x 5
267 x 5
289 x 8 Rep PR 3 {TNG}
289 x 4

[ Semi Sumo Deadlift ]
289 x 5 PR 22lb 4rep
289 x 5
289 x 5
289 x 5
289 x 5

[ Dumbell Row ]
92 x 10
92 x 8
92 x 8
92 x 6
92 x 5
92 x 5
92 x 5

[ Rope Chinups ]
BW x 5
22 x 5
BW x 5
BW x 5

[ Barbell Shrugs ]
(first timer)
190 x 12
190 x 15
190 x 15
190 x 10

That was like second time ever doing
sumo and it felt really good. I had no
chance doing that volume with conv stance.

Onwards~