Shit bench session
nothing to report
standing pulldown abs
40kgx2setsx12reps-PR
Showed a fella Deffecite pulls so worked up to an easy 160kgx1-PR used a shit tiny belt, might as well not have one on lol
Today I shouldnt have even set foot into the gym as I have had 4 hours sleep this weekend and diet has been crap. Ran out of supplements this weekend so Il be putting a large order together in 3-4 weeks, as cash is tight at the moment. Waiting for the girlfriend to come over with 2ltrs of milk.
Today I shall stuff my face and sleep lots lol
Deadlift week 2
Deficite pulls (6inch platform- 1inch higher than normal)
80kgx3
100kgx3
120kgx1
147.5kgx2-PR
120kgx6setsx3reps-PR
Stiff leg deads s/s seated rows
110kgx3setsx8reps-PR s/s 110kgx3setsx8reps
was only ment to use 102.5kg on seated rows but didnt check the stack before I did it.
I nearly puked 3 times and actualy did once, it was made clear I should go home and miss the last superset using goodmornings and underhand pulldowns
Im feeling beat up now eating my way through a whole roast chicken in sandwiches and a large meat feast pizza washed down with 2ltrs of whole fat milk
good times!
Iv started running 5/3/1 for CG bench to make sure I get the work they need and dont kill them for anything else
Week1-5day
CG bench
50kgx6
60kgx6
67.5kgx5
72.5kgx5
77.5kgx7-PR-more left but was happy here
DB seated shoulder press (per db)
25kgx6
30kgx9-PR+4 reps was easy!
BB curls
35kgx5
45kgx2setsx5reps-PR+5kg+1set
Left it there back felt tight and sore near the spine on my upper back.
Happpy here may use the 32.5kg dumbells next week!
At the moment Im maintaining 77kg bodyweight for another 2 weeks before I have some more money to invest in supplements and extra food.Would be able to sooner but its my girlfriends 20th so its wiped out any spair cash I would have.
Back at Uni on monday! cant wait at all!
Bench Press
50kgx6
60kgx6
70kgx4
80kgx2
95kgx1
87.5kgx5-PR-was due to do two sets but the last rep on this set was a serious grind. I didnt have a spotter so my options were drop it on me or hang in there. Took forever
DB incline bench(per db)
30kgx6
35kgx4-PR-first rep took ages and nearly fell off the bench, If i get it up easier next time I should be good for 6+reps
BB curls
40kgx5
47.5kgx3-PR-Going to turn these into cheat curls and hopefully build up towards 55kgx5+
Cut the rest short as I had to train today instead of yesterday. I also have deadlifts tomorrow so I cut it short.
I should be putting my supplement order in friday or tuesday at the latest! Cant wait!
Deadlift cycle week 3
All deadlifts are still beltless
6inch deficite pulls
100kgx3
120kgx1
140kgx1
157.5kgx2-PR-easy enough
130kgx6x3-PR
Seated rows
117.5kgx3setsx8reps-only one plate left on the stack!
Stiff leg deadlifts
120kgx3-stopped here hands are too chewed up couldnt even open them for half an hour after I left the gym. Dont know whats going on with them at the moment!
Upper Assistance
CG bench press (3rep week)
50kgx6
60kgx6
72.5kg3
77.5kgx3
82.5kgx3-PR-another 2-3 in tank
super setted with pull ups
5setsx5reps-easy!-PR
DB seated shoulder press(per db)
25kgx5
32.5kgx4-PR-miss grooved last rep and nearly took my head off-another 2 in tank maybe
Seated db curls(per db)
17.5kgx2x8-PR
super setted with red woody band press downs
x20reps
x30reps-baseline PR
enjoyed today alot and was only in the gym maybe 30mins max.
Finished my first week back at uni on a different course and Im loving it! Im now doing BSc Sport and exercise applied exercise science. When I finish this I want to do a masters in strength and conditioning. Fingers crossed!
Bench Press
50kgx10
60kgx8
70kgx3
80kgx2
90kgx3setsx2reps-PR
I tried arching today and it was easier to press to say the least weights felt light as hell
Db inclines
30kgx5
35kgx4-was easier but couldnt hit a 5th-GRRRRRR
Pull ups
bodyweightx4setsx6reps-PR
BB curl
40kgx5
47.5kgx2setsx3reps
V press downs
65kgx6
80kgx6-easy enough
Had to dash due in uni in an hour and a quater!
got some mroe supplements yesterday!
The weight gainer tastes orite but the creatine tastes like crap!
Deadlift Day
Deficite pulls (6inch platform)
100kgx3
120kgx2
140kgx1
170kgx1-PR-upped the weight by 2.5kg and it was light enough but I got light headed and dizzy for some reason
140kgx5setsx3reps-PR
Seated rows
125kg(stack)x3setsx8reps-PR
Close grip bench press week3 5/3/1 cycle 1
50kgx10
60kgx6
70kgx5
77.5kgx3
85kgx4-PR-easy as hell
super setted with
pullups
5setsx7reps-PR
Got my arch sorted on the last set of cg press and it made the world of difference! I could have got another 2 if I had pushed my self!
Going to skip deload week and hit another cycle as Im feeling fresh still
Db shoulder press(per db)
25kgx5
30kgx2setsx6reps-PR
Seated db curls
20kgx8-PR
20kgx4-lost motivation
super setted with
red woody band push tricep extensions
x35-PR
x45-PR
Good session!
Will be starting squatting again next week as knee feels good!
Feeling bigger and stronger recently and I like it! 80kg should fall in the next month or so!
Bench
50kgx6
60kgx6
70kgx3
80kgx2
95kgx2setsx2reps-PR
95kgx3-PR
All the 95kg sets were super setted with pull ups
2setx5reps
1setx7reps
DB incline bench(per db)
25kgx5
30kgxs5
35kgx6-PR
BB curls
30kgx6
40kgx2setsx6reps-PR
super setted with
V bar press downs
65kgx6
80kgx2setsx6reps-PR
Only had a shake before I hit the gym and the gym was ice cold! Appart from feelinf alittle sluggish and strugglng to warm up on the bench Im happy with todays session! Off to uni in abit there has been a mess up with what course Im on and what year Im in! Its gunna be fun sorting that out!
deload on deadlifts
nothing to write about but still got the work in. Need to get more volume in on assistance work
5/3/1 cycle 2 week 1
Close grip bench
50kgx10
60kgx10
72.5kgx5
77.5kgx5
82,5kgx5-PR
super setted with pull ups
4setsx8reps-PR
Db shoulder press(per db)
25kgx5
32.5kgx2setsx6reps-Huge PR think I got like 4 reps on this last time!
Seated db curls(per db)
20kgx2setsx8reps-PR-I think?
red woody band press downs
x40reps
x50reps-PR
Realy enjoyed today!
This week has been soo stress full so it was nice to kick my own arse!
Bench press
50kgx15-PR-sad but I dont go for high reps
60kgx10
70kgx5
80kgx3
90kgx3
100kgx2-PR?
100kgx1
85kgx4
super setted with
Pullups
2setsx10reps-PR
1setx7reps
Incline db press(per db)
30kgx5
37.5kgx6-PR-easy
BB curls
30kgx6
42.5kgx2setsx6reps-PR-easy
super setted with
v bar press downs
65kgx6
87.5kgx2setsx5reps-PR-was burnt out and may drop there for something else
May work on higher reps for abit on bench press for some more easy PR’s. I think Im becoming a PR-whore and I like it!
Deadlift week 6
Deficite pulls(6inch platform)
100kgx3
120kgx3
140kgx1
157.5kgx2-easy as pie
130kgx3setsx3reps
Sumo stiff leg deads
100kgx3setsx5reps-baseline PR
Seated rows
102.5kgx5
125kgx10-PR-easy
125kgx6
Underhand pulldowns
102.5kgx2setsx5reps-PR
was running on fumes by now so missed good mornings and headed to the shop for doughnuts
Week 2 Cycle 2 5/3/1
Close grip bench
50kgx15-PR
60kgx15-PR
72.5kgx5-thought it was week 1
82.5kgx3
87.4kgx4-PR-last rep was hard to lock out- 5 next time!
Pull ups
2setsx9reps
1setx15reps-PR+3reps could maybe get 20 in a week or two
DB shoulder press(per db)
27.5kgx5
35kgxfail-staled half way up and held there for about 10secs
35kgx5-PR-had help putting them in position, this saveed enough energy to make a good set
DB seated curls(per db)
22.5kgx6
17.5kgx8
super setted with
Band press downs(red woody band)
x50
x70-PR+15reps!
I keep making good progress, lets hope I can keep it up!
A few quick notes:
- I have trained three times in 3 days and by body feels beat up
*I will be squatting on friday to try out the knee
*Going for an MRI scan on my knee today to see the damage and if I need an opperation on it
*On Def pulls yesterday I focused on squeezing my glutes near lock out and it made such a difference when locking out each rep!
Without any further ado Im off to scoff
8 doughnuts
1 large cheese pizza
1 bannana weight gain shake
1ltr of lucazade
I hope to eat all this in less than 40mins! BRING ON THE BLOAT!
SQUAT DAY!!!
Power cleans
50kgx3
60kgx3
72.5kgx3-PR?
77.5kgx1-just missed the second didnt try catching it properly
Squats(knee wraps on all sets)
60kgx3
80kgx3
100kgx3
-Parralel box in-
120kgx1
140kgx1-easy as pie!
I was only planning on hitting 90kg for a few reps so I was pleased with how easy this was!
Not trained much lately hit a few PR’s but havent worked out what time and when I can train yet.
I think Im going to use 5/3/1 with a couple of assistance exercises but with abit of volume so Im not totaly missing out.
Today
Military Press
40kgx10
50kgx5
60kgx2
65kgx1-Equals PR
50kgx8-PR
Neutral grip db bench
27.5kgx10
35kgx10
40kgx6-PR
V handle pulldowns
65kgx10
80kgx3setsx10reps-PR
Next time I think I may throw in a few sets of curls and maybe some light tricep work?
Squats tomorrow!
Wendler 5/3/1 Cycle 1
Military press
52.5kgx8-PR
T-bar rows
50kgx4setsx10reps-PR
That was it
Im going to do 4sets of 10reps for military press after I have done my working sets. I will also do some gun show work, Il pick two exercises such as barbel curls and close grip bench and do 3sets of 10 for each.
I like the simplicity of it to be honest and the little time it takes!
deadlifts
100kgx3
120kgx1
135kgx5-PR-easy
145kgx3-PR-easy
Rack pulls 3inch below knee
140kgx5-PR-easy
Will add weight to each of the PR sets each week. Will also add in goodmornings I think