yesterday:
orange band face pulls: 1 x 100!
these killed. again didnt do yellow band back exercise and regretted it later on.
Today; ME upper:
- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- BB tricep and lat rollin - killed
- Rotator exercise: 1 x 10
- Shoulder dislocations
- orange band shoulder ext n int distraction
push up to box pushup: 3 x 3
Floor press against double loubled yellow band ( ie same band, folded in half and around the bar):
- bar x 3 x 10 - 20
add bands
- 40 x 1 x 5
- 60 x 1 x 3
- 65 x 1 x 3
- 72.5 x 1 x 1
- 80 x 1 x 1
- 82.5 x 1 x 1 PR!
JM press:
Pullups: 3 x 11/4/5
than later on today (ran outa time in da gym):
-
yellow band tricep ext : 5 x 20
-
orange band vogelpohl rows: 3 x 10
-
yellow band hammer curl: 3 x 15/12/10
-
Orange band face pull: 1 x 105!
-
yellow band lower back exercise: 2 x 15
Floor press: Great PR for me, a big 2.5kg. 80 felt hard, was a grinder, so i took a little bit more rest and hit 82.5 fast. Was going to do an overload with the slingshot, but i simply did not have time. Left shoulder is still being a homosexual however this time i really focused on staying extremely tight.
JM press: Great way to end the cycle. I remember i couldnt even budge 80 on monday and now i 3s it. So that is cool. Next cycle i am not entirely 100% sure what i want to put in. Floor pressing or illegal wides or close grip incline.
Accessory work: Pull ups were good. Seeing as i didnt do vogelpohl rows before hand back was still kinda fresh. The accessory work at home was okay. Got a lot of blood flow into my arms which is good. Will be continuing to add in tricep pushdowns after upper body days and the day after as well, as part of a rehab/ prehab thing. However on days after itll just be 2 sets x 15 - 20. 105 face pulls destroyed me. least i know its working.
unto a ton of mobility work for my shoulders.
Today; DE lower:
- Farmers walks: 22.5 x 3 x 40 - 50
- Lots of upper n lower body cricket ball rollin
- BB hamstring and ankle rolling - insane
- Red band hip distraction
Kneeling jump to box jump:
Box squat unto foam:
- bar x 2 x 5 - 10
added yellow band
- bar x 1 x 5
- 40 x 1 x 5
- 55 x 9 x 2
Unracks:
- 100 x 10
- 120 x 10
- 145 x 10
Front squats:
- 50 x 6 - 8
- 55 x 6 - 8
- 60 x 4
Pull ups: 3 x 8/4/6
Ultra wide sumo pulls:
- 60 x 12
- 70 x 12
- 80 x 12 PR!
Red band standing abbs: 3 x 15
box squats: Really liking foam atm easier on the hips. Today i really focused on sitting on the box and straying upright instead of leaning over. When i was able to do this the lift was 1) harder 2) faster 3) felt a ton better. So this cycle ima be really focusing of sitting down and remaining upright because that is why i get pinned on 115. Again completely forgot about speed pulls.
Accessory: front squats sucked and to make it even worse my training partner beat me by 4 reps.
ultra wide sumos were amazing. Smashed my entire P chain & my groin and smashed a PR on them by 7 reps. Gonna up errything 5kg next week and see what happens.
more later
Today; DE upper:
- farmers walks: 25kg x 3 x 40 - 50
- Lots of upper body rollin
- BB tricep & lat rollin - vomited a lil
- Rotator exercise : 1 x 10
- Shoulder dislocates
- orange band should distraction: 20 sec ea
Push up to box push up: 3 x 3
Bench:
- bar x 3 x 10
- 30 x 1 x 5
add yellow band x 2
- 60 x 1 x 1 (too heavy)
- 50 x 9 x 3
Flat DB press: 12.5kg x 45
Close grip incline bench:
- bar x 1 x 10
- 30 x 1 x 10
- 40 x 1 x 7
- 42.5 x 1 x 6 - 8
Red + orange reverse band pulldown: 5 x 10 - 20
Pull ups: 3 x 9/5/7 + red band assisted pullup 1 x 7
Hammer curls: 3 x 10 - 12
Arnold press: 5 x 10 - 12*
Orange band shrug: 5 x 30*
*= supersetted
DE work: 60 was just too heavy. So dropped it back 10kg and it was good. Changed my grip n foot placement this time around. pinky is on the rings n feet are outfront. This was good, it was how i usually benched but changed it to close grip n feet in close. When i got tight i was more stable. Left shoulder was being gay until i really squeezed the bar as hard as i could. Changing my sets around a little bit. Main reason is because doing 15 sets when you got 2 people benchin with different weight takes so long. I am actually noticing i am more taxed from 9 than 15. Weird.
Accessory: Flat DB was great. beat training partner by 4 reps. Close grip was good as well, shoulder was being homo though, but thats because my elbow was flaring hardcore. Actually really enjoy this variation. The pulldown idea i got off joe defranco. Great exercise, i think it will teach me to engage my lats more during the eccentric (thinki thats it). Pull ups were great also, the over load with the band helped a ton, smashed my lats more than normal. Everything else was great really. Training partner won 2/7 accessory lifts. Day was mine.
Next cycle i am thinking about day 1 upper = tricep n back day 2 upper = back n shoulders to 1) shorten the workout. 2) so i can killmyself on the DE/ME movement. At the moment though everything is working.
Here is a sexy woman
they took down my sexy woman photo 
anyway… wont be able to go to the gym for 1 week and a bit due to holidays and me travelling to visit mum.
so here is what i did today + some of the orange band face pulls:
Orange band face pulls over the last few days: 1 x 120
today,
orange band face pull: 1 x 130
For some reason i was just unable to burn through 120 ( lack of dedication i suppose). Was happy about that.
Todays training:
- Jump to hop jump: 5 x 3 - 5
- Lunges: 5 x 20
- Ton of practice squats
- Yellow band back exercise: 2 x 15
- Red band standing goodmorning: 5 x 10
Jump to hop jumps killed me. Either that or my conditioning has really gone to shit. Which is more so my guess.
Basically at mums im just eating a ton of ugly foods to try and get as fat as possible in 1 week
Being down at my mums, the only training i was able to do was BW stuff. Still trained, but 3/4 of the shit i forget lolol. Anyway i used this time to do a bit of research into strength training and i have decided to change training philosophies from westside to bulgarian method (tweaked for powerlifting; john broz style).
The bulgarian method actually interests me a ton, 1) because it goes against everything ive read. Basically from what ive read you can do an exercise (ME) for more than 3 weeks you start to fail, become miserable and die. Over exagerated. But your progress starts to stall and you eventually go backwards. and 2) its unique.
Basically the method goes like this:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday:
- Back squat to a max
Tuesday, Thursday:
- Front squat to a max
(this would be higher but atm because i am not used to doing fronts theyll be 2x per week instead of 4x +)
Wednesday, Saturday:
- Bench press starting at 45% and ending with a max single over 3 weeks.
(again not what john reccomended however, i like DE benching so im going to continue & i dont believe ill be able to max on a bench 3x per week (even john has had doubts ) )
Friday:
- Olympic lifting technique work:
(my addition, id like to start doing these as main lifts one day and want to get technique work in, possibly find a coach)
Monday, Sunday:
- Speed pulls starting at 60% and ending at 85%
( only time im going to max on Deadlifts is in a powerlifting comp (hopefully i do one this year or the next)
Sunday:
- Light squats :50 - 100 reps
(my addition)
This will be extremely hard, yet great at the same time. Key is just to get into the gym and squat a max, no matter what that is. Placing Max’s as of current:
OLD squat max (15/04/2012): 112.5kg
OLD Bench max (15/04/2012): 100kg
OLD Deadlift max (15/04/2012): 140kg
lets see how much i add over 1 year.
Today’s work:
Broomstick squats: a baggillion reps
Month 1; Week 1; Day 1: (adaption)
Morning:
- Groin stretching @ 2 min ea side
Training:
- BW squat: 2 x 10
- Fire wheel hip exercise thing: 10 @ clockwise 10@ anti clockwise
- Leg swings: 10 infront, 10 to the side
- BB hamstring rolling
Squats:
- Bar x 2 x 5
- 50kg x 1 x 3
- 60kg x 2 x 2
- 70kg x 1 x 1
- 80kg x 1 x 1
- 90kg x 8 x 1 (80% of box 1rm)
Total number of lifts: 25
Cleans:
- Bar x 1 x 3
- 35kg x 2 x 1
- 40kg x 10 x 1
Total number of lifts: 15
Warm up routine has changed significantly and tbh i actually feel a lot stronger this way. As long as i can get my hip flexors warm then i am usually good.
Was meant to do speed pulls today @ 60% but the only guy that knows how to do a clean was working today so i decided to do cleans instead. Everything is pretty solid tbh. I am gonna need some new shoes though. First 40kg set i lost my balance.
least the woman is remotely interesting.
more training:
- 30min walk
- orange band face pulls: 1 x 100
- Yellow band Goodmorning: 2 x 30
- Ton of upper body cricket ball rolling
- Lower mobility work
Going to continue doing the face pulls. Today i really focused on squeezing at the end and holding for 1 - 2 seconds. Was extremely hard. Really just wanted to get some blood flow.
After the squats today i felt great, no leg soreness nothing. About a few hours after training boom, mass doms. Tomorrows gonna be fun.
Month 1; Week 1; Day 2: (Adaption)
Morning:
Training:
- BW squats: 2 x 10
- Moutain clibers: 12 reps
- Fire hydrans: 12 reps clockwise
- Groiners: 12 reps
Back squat:
- Bar x 2 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 7 x 1
Total lifts = 28
5 - 10min rest
Front squat:
- Bar x 2 x 3
- 40kg x 1 x 3
- 50kg x 1 x 2
- 60kg x 1 x 1
- 65kg x 5 x 1
Total lifts: 17
note: Went into the gym feeling a little slack, came out feeling 110%. SUPRISINGLY squatting was easy, although some of the reps were ugly. Really need someone there to keep telling me chest up and to look up, the ugly reps were cause by me looking down or parallel. Front squats were good, i do however have a limited ROM in my right shoulder compared to my left. It will adapt over time + some mobility work.
Bring on tomorrow.
extra work:
- BW squats: 2 x 10 - 20
- Broomstick snatch: 3 x some
- Yellow band hamstring curl: 3 x 30
- Yellow band leg extension: 3 x 30
- Orange band face pulls: 1 x 105
Done. Recovery workout (hopefully). My legs are fried.
Month 1; Week 1; Day 3:
Morning:
- Groin stretch @ 2min ea side
- Ext hip stretch @ 30 sec ea side
- Thigh cricket ball rollin
Training:
- BW squat: 2 x 10
- Lower back thing: 12 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- static hip stretch: 15 sec ea side
Squats:
- bar x 2 x 5
- 50kg x 2 x 3
- 60kg x 2 x 2
- 70kg x 2 x 2
- 80kg x 1 x 1
- 90kg x 4 x 1
total lifts: 28
5 - 10 min rest
Bench press:
- bar x 2 x 10
- 40kg x 2 x 5
- 45kg x 5 x 3
- 50kg x 3 x 3
total lifts: 54
5 - 10 min rest
Clean & jerk:
- bar x 6 x 1
- 40kg x 3 x 1
- 50kg x 1 x 1 (no jerk)
- 50kg x 1 x 1 (jerk) - PR
total lifts: 11
Notes: Today is probably the hardest day as i have to go to uni early and train after. But no excuses. I went in, took a little longer to get warmed up, usually i am sweating by the time ive finished my mobility drill. 50kg felt a little off, guess im just getting tired. 90kg was way slower than yesterday. Just getting tired/calourie defect. NEED to start drinking 3L of milk a day again, just to get some extra cals. Benching was okay. Was actually staying really tight and pressing really quick. However i didnt have enough rest time between squats and benching. Cleans were great, apart from one set of 40 where i lost my balance. Still trying to get used to pulling off the floor and it seems a little better, although im catching it way too high, from what i can see anyway.
bring on the next day.
Training (2):
- BW squat: 12 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Fire hydrain: 12 reps clockwise, 12 reps anticlockwise
Squats:
- bar x 3 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 9 x 1
Total lifts = 38
Notes: I had a ton of energy this afternoon and decided to go in and squat. Everything was telling me to go home but i loaded the bar up and squatted. This was really to prove to myself that i could do it. Mission successful. Tomorrow = More squats.
Month 1; Week 1; Day 4:
morning:
- groin stretch @ 1min ea side
Training:
- BW squat : 2 x 10
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Fire hydrains: 12 reps clockwise, 10 anitclockwise
- Ext hip stretch: 15 sec
Squats:
- Bar x 3 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 4 x 1
Total lifts: 33
5 - 15 min break
Front squats:
- Bar x 3 x 5
- 40kg x 3 x 3
- 50kg x 1 x 2
- 60kg x 1 x 1
- 65kg x 5 x 1
total lifts: 23
Notes: Form was sucking today on back squats. Was tilting and favouring my right side. More mobility work needs to be done at home, especially ext hip. Other than that, everything was pretty easy. Front squats made me feel 100x better. Nothing much to say really, getting more and more exhausted and man am i looking forward to sunday.
Month 1; Week 1; Day 5:
Morning:
- Ext hip stretch @ 1 min ea side
- Groin stretch @ 2 min ea side
Training:
- BW squat: 12 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Back thing: 12 reps
- Fire hydrain: 12 reps clockwise, 6 anti clockwise
Squats:
- bar x 2 x 5
- 50kg x 1 x 3
- 60kg x 1 x 2
- 70kg x 2 x 2
- 80kg x 1 x 1
- 90kg x 5 x 1
Total lifts = 25
10 - 15min break
Clean & jerk:
- Bar x 4 x 3
- 40kg x 3 x 2
- 50kg x 1 x 1
- 55kg x 1 x 1 - PR
- bar x 5 x 3
total lifts = 35
5 min break
Barbell bicep curl:
Total lifts = 45
Box snatch (top end of the lift):
Total lifts= 9
Notes: Squats felt amazing today. Found an awesome bar position, it was basically 1mm above how i usually do it and it keeps me a ton more upright. Am still favouring my right leg, but they felt a lot more solid than yesterday. Was getting into way better positions. Insanely happy about the clean and jerk. Hopefully on wednesday i can get 60kg (going to a private facility and i think it has bumpers). The bicep work was because my right elbow was playing up a bit, doing it relieved all the pain. Im gonna make every friday, whatever i want day (after back squats).
im having a miss prestin phase atm.
Month 1; week 1; day 6:
Morning:
- Ext hip stretch @ 1 min ea side
- Groin opener @ 1 min ea side
Training:
- BW squats : 12 reps
- Mountain climbers: 12 reps
- Groiners : 8 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Lower back thing: 12 reps
Squats:
- Bar x 3 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 2 x 1
- 90kg x 1 x 3 -PR!
10 - 15 min break:
- red band hip distraction
- cricket ball quad rollin
- BB ankle & calf rollin - This made the pain in my knees go away completely
Speed pulls @ 60% of 1rm (hook grip, clean stance):
- Bar x 3 x 5 - 10
- 60kg x 1 x 2
- 70kg x 1 x 2
- 85kg x 10 x 1
Notes: Squatting sucked today. Everything felt insanely light and felt fast but i just couldnt find my magic spot. 90kg x 3 sucked also, not because it was heavy but because my form was trash and on the 3rd rep i twisted something cronic. If my form was solid i would of had 5 - 10 easy. BTW, im not gonna grind through reps with shitty form with this method. I decided during my break to do some mobility work and man i found the source of my left knee pain. Had a huge knot in my calf, once that was gone pain was no more. Deadlifts felt pretty good to be honest, nothing really to say about them.
This week ive learnt two things. 1) When im squatting i need to focus on pushing my heels into the ground harder, this keeps the bar behind my knees by a mile. (today the bar was extremely close if not over my knee). 2) I need to keep my chest up and look at the ceiling. This is the main reason for form break downs, but its hard when i have no other option but to squat infront of a mirror. Hopefully on wednesday ill be able to correct this issue. Going to focus on this tomorrow when im doing some rep work.
Very awesome! I am on my own made up program where I bascially squat every day and so far it’s been fantastic. Will be following along with your progress for sure!
[quote]Spock81 wrote:
Very awesome! I am on my own made up program where I bascially squat every day and so far it’s been fantastic. Will be following along with your progress for sure! [/quote]
hey spock
I love it to be honest. I dunno why more people dont do what we do ( maybe we crazy?). Thanks for coming along.
month 1; week 1; day 7:
Morning:
- nothing, woke up late, woke up tired, couldnt be bothered doing any mobility stuff.
Training:
- BW squats: 20 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anticlockwise
Squats:
- bar x 4 x 5
- 50kg x 10 x 3
Total lifts = 50
Bench:
- bar x 3 x 5
- 45kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 1
- 80kg x 1 x 1
(add slingshot)
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
Total lifts: 28
Notes: Today is basically my rest day (in terms of squats). Just come in and get some blood flow and reinforce technique. I did this pretty successfully, favored my right leg a little less. From set 4 onwards at 50kg i decided to pause each rep at the bottom, good little addition, will continue to do. Benches were half decent. Ive never had good form. My left shoulder is a giant homo and keeps coming loose, becomes extremely evident in the slingshot. If i cant fix my form issues then ill most likely drop it and add in cleans. But still happy i got 105, i may continue to do these or switch to speed benching again or Front squats. Front squats always make me feel good.
Video of this weeks highlights (kinda):
Going to check your log more often bro
