24/06/13
Medium rep squats
Mob stuff
-Couch stretch - I’ve been lazy/merciful on this. Really pushed it this time.
-Glute/external rotator stretch - this made a huge difference to my squats today
-Post. chain floss
Beltless squat
Ramped to…
264x5
Band GMs
3x10
Leg curls
3x10
Standing cable abs
4x10
Same mob stuff again to finish.
Hungrynate has given me a strategy for high frequency squattahs. Watch this space for gainzzzz.
25/06/13
Pressing
Bench press
220x5,4
220x5 is a PR at this bodyweight. My best when I was considerably heavier was 220x7, I believe.
OHP
(132x5)x2
Just tired from lack of food today.
Pec deck
3x10
Tricep pushdowns
3x20
Hell of a pump, for some reason lol
Cable hammer curls
3x15
Ooh, new veins.
Mob stuff
a) Adductor/medial chain smash
b) “10 minute squat test” with band to support neutral lower spine
Test/retest comparison was surprisingly pronounced.
Good session. Lower calories means less energy, so I’m keeping intensity high but cutting down volume. Strength is still there.
26/06/13
Mob shit - focusing on glutes and external rotators, plus hip extension and flexion.
Front squat
220x1
242x2 - ties a PR
leg curls
3x10
Abs
3x10
Band GMs (pause at bottom)
3x12
Loads more mob shit.
Happy with this. Hitting lower back and abs frequently is really helping my squats.
27/06/13
Mob stuff - hip extension and upper body band distraction
Pullups (BWx6)x3
Bench
198x1 - fast
242x2 - fucked up my second rep by being tentative when lowering. Still made it to lockout. Need to be more confident with the weight. Anything >220 feels heavy in my hands right now, but the strength is there.
pec deck
3x8
Tricep pushdowns
3x10 drop set for AMAP
OHP
132x1
154x2 - this felt far too heavy, but that’s to be expected with the assistance beforehand.
Neutral lat pulldown
3x6-8
I got gassed really early today - just felt like my muscles ran out of fuel. Glad I’ve got a scheduled refeed on Saturday.
Trained at a different gym today. Too many naked old men in the changing room, and full-housers hogging the equipment, but I got my squats done.
I actually saw a 300 pound man walk around like he owned the place and then struggle to do partial range of motion dips with 200lbs of assistance from the machine… lolwut
/coolstory
03/07/13
Mob shit including the ultra scary super couch stretch.
#Squats
220x2
264x1
287x4 - Rep PR
#Assistance
-Cable rows 3x10
-Standing abs 3x20
-Band GMs 3x10
Attempted some leg curls, but the machine was too awful to even set up properly.
Stretched and left the gym before I caught the ghey…
[quote]Consul wrote:
Trained at a different gym today. Too many naked old men in the changing room, and full-housers hogging the equipment, but I got my squats done.
I actually saw a 300 pound man walk around like he owned the place and then struggle to do partial range of motion dips with 200lbs of assistance from the machine…
Stretched and left the gym before I caught the ghey…[/quote]
Lolol
15/07/13
Machine seated row
5x10
Bench
Ramped to 231x2, but the bench was literally useless. Difficult to explain, but I could get zero leg drive etc. Will go to another gym to bench.
OHP
132x5
143x3
154x1
143x3
132x5
Chins
BWx7,7,4
Hammer curls
2xAMAP
Lateral raises
3x10
Not bad, but I’m really feeling the weight loss. My body feels much less stable than before when pressing overhead.
17/07/13
Calves and arms
Calf press
Ramping sets of ten until top weight…
3x10 hold at stretch and squeeze at the top.
30 second stretch hold after.
Rope hammer curl
3x8
Tricep pushdown (rope)
3x12
Flexing between sets seems to increase my tricep pump.
Cable reverse grip curl
3x10
Fun session - got a great pump. I will make this a weekly session to give my arms and calves some more stimulus.
Conditioning 20/07/13
Six rounds
lololol pressups
[quote]xjusticex2013x wrote:
lololol pressups[/quote]
Secret to elite gains
[quote]Consul wrote:
[quote]xjusticex2013x wrote:
lololol pressups[/quote]
Secret to elite gains
[/quote]
all kindsa gaihnzz
26/07/13
Still having problems with my lungs - I’m thinking it’s asthma flaring up, as I have no other infective symptoms. Anyway…
Front squats (60s rest)
(143x10)x5
Hard on the quads - harder on the lungs. Had to rack it mid-set in the latter sets, as I was having trouble breathing and forgot my inhaler lol. Got the reps anyway.
Incline bench
132x5
154x5
165x5
First time pressing has felt easy in a while.
Reverse lunges 3x8 p.s.
Ab machine 4x8
DB RDLs 3x10
DB shrugs 3x20
This was harder than it should have been, due to my breathing problems - getting through it took a bit of grit.
Couple of sessions were done, but not logged.
Today
30/07/13
Tried fasted morning training (obviously with BCAAs). I enjoyed having the gym to myself, and performance was solid.
General warm up, couch stretch, shoulder traction.
External rotation drill, hamstring floss, groin opner with 20kg plate.
Squat
209x3
238x3
269x3
Nice, quick, deep squats.
Lat pulldown 6x10-15
Lat raises 4x10
Cable pushdown/cable curl superset 3x10-12
Increased focus on hip external rotators/glutes and adductor mobility is making my squatting much smoother and stronger.
Bodyweight was 90kg after training (fasted). 90.2kg last week. Waist is still 35 inches. I do look better than last week, which is positive.
Weighed in at 88.8kg this morning, with a 34 inch waist. Funny how fat loss can come in spurts.
03/08/13
OHP
49kgx3x10
90s rest
Deadlift, beltless
120kgx3
137x3
154x3
All reps double overhand, apart from latter reps of set three.
3a) Lat pulldown 6x8-10
3b) Lateral raises 4x8-10
4a) Tricep pushdown 3x10-15
4b) Cable curl 3x10
05/0813
Bench
65kgx5
70x3
76x1
81x8 - left a couple in the tank
Squat, beltless
101kgx5
115x3
128x1 - Nice and easy.
Lat pulldown 3x8
Machine row 3x8
Lateral raises 4x8-10
a) Tricep pushdown 3x12-15
b) Cable curl 3x12-15
06/08/13
Front squat
65kgx5
70x3
76x1
81x6 - screwed up and bar started to roll off right delt.
Incline bench
67kgx5
76x3
86x1 - hard, but not maximal.
Walking lunges 3x8 p.s.
DB stiff leg deadlifts 4x10 with pause at bottom
Shrugs 3x20
Standing Cable Abs 4x10
I rumble rolled my upper back today with a 20kg plate on my chest - that was awesome.
08/08/13
OHP
43kgx5
47x3
50x1
54x10 - Noice.
Deadlift (beltless and DOH until last set)
128kgx5
145x3
163x1 - easy
Lat pulldown 3x8-10 (big squeeze at the end of pull)
Seated row 3x8-10 (big squeeze)
Lateral raises 4x8-12
Arm superset 3x10-15
Notes:
-Used lax ball and rumble roller to smash glutes, hamstrings and upper back before deadlift. Seemed to make more difference to mobility than stretching (though I did couch stretch).
-Rest times between assistance sets and exercises were in the 30s range.