I like this log, seeing things in KGs makes me feel very comfortable 
Big weights being thrown around in here as-per-usual, keep it up!
@Daze: Thanks, I’ll check out your log
@Evan: Means a lot coming from yourself, wish my pressing strength was a little closer but as I was saying once the poundages start to stagnate it is exciting times for back training with eccentrics focus and training it a little more like CT might reccommend these days. I’ll make sure to keep up the effort
@phlegms: ha, I knew eventually my politically correct/neutral log would gain fans. It’s partly for my ease of comparison to other American-based logs though. I will keep it up.
Shoulders & Traps (kg/lb)
BB Push Press
60/132 x 6 - 70/154 x 5 - 80/176 x 1.5 PR < Last two sets as heavy/heavier then I’ve done before but first time in months. My shoulder strength is seriously laughable.
Standing BTN Push Press (Mariusz Pudzianowski style)
60/132 x 6 < called it there, these are a serious collar bone hazard if your aims slightly off as mine clearly is… lol.
HS/Plate-loaded Shoulder Press
2pps x 10 - 2 1/2 pps x 6 < called it, left rotator cuff and/or front delt was hurting bad
Seated DB Laterals
14/31s x 10 - 16/35s x 10 - 18/40s x 8 PR
Cable Laterals (per side)
3.75/8.25 x 12 - 5/11 x 12 (set 2 pr) - 6.25/13.75 x 8 PR
Reverse delt flyes on inc. Bench
12/26s x 14 PR, 11, 11 overall volume/weight PR… stick with these till I get like 15 p/set
“Waiting-for-power-rack Seated Military DB: Weak Edition”
20/44s x 20
Deadstop BB Shrug
140/308 x 10 - 150/330 x 10 - 160/352 x 6 PR
Dumbbell Shrug W/3 second hold
38/83s x 8 - 40/88s x 8 - 46/101s x 5 PR
Leg Raise - 12, 13, 14, 12 < decent volume, not sure if pr
Cable Crunch - 32.5/72 x 8 - 35/77 x 8 - 37.5/83 x 8 PR - 40/88 x 6 PR
^ Overall a pretty good session considering I had a little shoulder pain… HOWEVER I’ve still not found my ‘golden movement’ for shoulders, stagnating badly/generally hated DB Military, not sure how I feel about push press yet. After failing to rep 80kg I then see a guy with a very similar sized upper body to myself comfortably handle over 100kg/220lb for singles on seated high incline BB press and go on to use the 38/83s for sets for high incline military pressing… geeze I should probably run a shoulder spec. or something
I know what you mean about the BTN push presses. I watched some really strong guys do it on youtube and they always seem in to catch on their traps with a dip like in a power clean.
Behind the neck stuff is very much a mixed bag. I don’t like strict pressing BTN, but on the other hand I love doing behind the neck racks jerks to work on jerk technique.
@spar: for sure that’s what I was trying to do… and when it works it feels fine… on my set out of 6 reps only two landed “painfully”… I’m sure it could be improved. Feels like you have to have great shoulder health/mobility to hit them really hard though.
@phlegms: Yeah, as I said above, I feel it does require mobility and shoulder health… it’s got some potential but I’m not sure if it will offer better progression then any of: push press, seated bb military or even smith military for myself.
a couple of back to back killer sessions… Killin it Jake
Putting in great work here man, its good motivation to be reading.
@greg: thanks man, I’m trying my best to progress in at least some way every session. that’s the name of the game right?
@oregand: thanks, thinking that anything i’m doing is partly motivating others is a pretty sweet thought
Just now:
Quads & Calves (kg/lb)
Squats
115/253 x 6 - 130/286 x 5 - 142.5/314 x 2 < these felt good form wise but strength is still pretty low
Front Squat
80/176 x 3 - 90/198 x 3 - 100/220 x 1 < for whatever reason, strength was low on these again (considering I’ve done a 259lb single…)
Leg Press
6pps x 8 - 7pps x 8 - 8pps x 4 < recent PRs/PR for sequencing… pretty random after the not so strong squatting
Leg Extension
72.5/160 x 10 - 77.5/171 x 10 (set 2 pr) - 82.5/182 (Stack) x 8 - 1 leg extensions - 37.5/83 x 7
DC-Quad-Stretch x FORGOT TO DO
Standing angled Calf raise - HS/Plate-Loaded
2pps x 6 - 2 1/2 pps x 6 - 3pps x 3
DB Seated Calf Raise (dbs on knees, box in front of feet)
50/110s x 14, 15, 10 < overall volume and feel/contraction PR, these felt great today
Also forgot to stretch calves… oops.
^ Mixed bag of training… lower back was a non-issue because I didn’t do this the day after back/rack pulls this week… so this split is staying but for whatever reason my squatting strength is pretty random week to week.
I’m trying to think of better sequencing for weight progressions again… think I’m focusing on bringing my (back) squat up strength wise so might stick leg press second again and do fronts at the end w/ light weight and high reps. If anyone has suggestions for sequencing/exercise selection go ahead and reccommend… I don’t have a hack squat and theres nowhere to do walking lunges so I pretty much do “everything I can” for quads every quad day at the moment…
It’s all good really though because my quads are growing along w/ everything else despite the lowish strength…
Have you thought about to adding another set to your squats so that you have more time to work up?
[quote]spar4tee wrote:
Have you thought about to adding another set to your squats so that you have more time to work up?[/quote]
In numbers terms do you mean add another set in between my 130kg and 142.5 set? I am working up with triples/doubles/singles before my first work set then just doing them as listed from then. I’m happy to do a set or two more for back squat in general if I drop the front squats down to “pump status” for after squats/leg press
[quote]jake_j_m wrote:
[quote]spar4tee wrote:
Have you thought about to adding another set to your squats so that you have more time to work up?[/quote]
In numbers terms do you mean add another set in between my 130kg and 142.5 set? I am working up with triples/doubles/singles before my first work set then just doing them as listed from then. I’m happy to do a set or two more for back squat in general if I drop the front squats down to “pump status” for after squats/leg press[/quote]
Okay I didn’t know you worked up prior to your work sets. What size jumps are you usually comfortable with? You go up 60lbs over the course of two sets (about 30 for each) how you would feel about 60 over the course of three sets (about 20 for each). You’d get more volume and probably feel stronger by your top set.
Def. looks like some strong squatting to me! Your log entry has reminded me I need more unilateral leg work, might switch to single leg hammy curls for a few weeks.
@spar: Yeah, I do a pretty extensive warmup in terms of singles/doubles etc. all the way up to close to my working weight… at least on days where I’m doing a bench/squat/dead variation anyway. I will try it something like that way next week and see how it goes.
@phlegms: Not so sure about “strong” yet but (unfortunately) 3 plate squatting is still “impressive” in my uni gym enviroment… I probably need to train with powerlifters if I want to really bring this up fast but all the serious ones have graduated as far as I know. Still can’t decide if I prefer medium/wide powerlifting stance or slightly closer olympic style. Re the single leg work: I don’t really do much of it, I do like the feel of single leg extensions though!
Tris & Bi’s (kg/lb)
CGBP
75/165 x 8 - 82.5/182 x 8 (slow last rep) - 90/198 x 3 < they felt pretty good “feel” wise, but need to get stronger on them, much stronger
Cross-body Hammer Curls
26/57s x 8 (set 1 pr) - 28/62s x 8 (set 2 pr) - 30/66s x 8 PR - 32/70s x 6 PR
^ felt good to use the 70s… my reps on the left arm weren’t even too bad form wise. Problem is by the time I’m doing right arm my grip is seriously giving out so form takes a hit even though it’s my stronger arm
As in I do all my reps left arm whilst holding onto other DB in right, switch body positions and start on the right. I need that counterbalance with the other DB or it just doesn’t feel right. Don’t know how to fix this issue really though chalking up n’ eryting’… refuse to wear straps for arm/forearm work… takes the point away
Dips
BW x 8 - +12.5/2 x 8 (set 2 pr) - +25/55 x 2 PR < obviously hitting too low reps here but was tired of using the same weight on these…
Preacher DB Curls (per side)
14/31s x 10 - 16/35s x 10 (set 2 pr) - 18/40s x 5 PR < working it up 1 rep a week or so… lol
EZ-Skull/pullover combo (PJRs I think?)
EZ Bar + 30/66 x 10 - + 35/77 x 8 - +40/88/1PPS x 3 < triceps were clearly a little bit fatigued today from shoulders/push pressing a couple days back, this was obvious by here
Alt. DB Curl
18/40s x 10 (set 1 sequencing pr) - 20/44 x 6 (recent pr/sequencing pr)
DB Hammer Curl
24/53s x 10 (set 1 pr) - 26/57s x 7 (set 2 pr) - 28/62s x 9 PR < loose last set, as in last few reps w/ hands against db weights rather then in middle. Grip issue AGAIN
DC Bicep stretch x some
OH Tricep extensions (rope)
20/44 x 12 - 25/55 x 12 - 30/66 x 8
Reverse/medial Extensions (straight bar)
25/55 x 12 - 30/66 x 9 PR
Straight Bar Pushdowns
45/99 x 1 “pr”… - drop set - 35/77 x 5
dc-tri stretch x some
^ Last set was a little pointless. Overall a pretty good arm day though. Got ma’ pump on
Oh and cool stuff: the biggest/best supps company in the UK had a little stand going in my gym so I nabbed some extra pre-workout protein and post-workout protein bars samples. It’s because they are are putting a vending machine in the gym from 2 weeks time. So protein bars/protein etc. in a vendor… it’s a bodybuilding dream come true. Wish Biotest would become a proper globalised company (which admittedly, like no supps company is) as I want MAG-10/Anaconda vendor plz (or at least just Biotest supps as a realistic financial choice)
Chasing you on the close grip buddy, don’t let up or I’ll pass you! Tonne of volume on the arm stuff, definitely sounds like its working for you.
I’ll assume that vendor was MP was it? Let me know how the samples turn out, I’d be interested in picking up some with my next order. On a similar note, what would you recommend for a pre-workout supp? I’ve never used anything before but I’d be interested to see what I might get out of one.
Haha close-grip should stay pretty high since I’ve got 100kg x 2 + 1 forced rep as a pr if I remember right. Just wasn’t too strong this week… yeah I’m loving my arm days !
Re the vendor: sure was. Tried various protein bars, all tasted similar(ish) to me but all awesome… I personally use Total MRP (choc mint) and mybar oats&whey (choc peanut) which both taste amazing for nutrition at work.
My peri-workout is literally:
Immediately Pre- 30g protein (from whey conc.) 40g carb (dextrose). 10g creatine
During- 30g protein (from whey conc.) 40g carb (dextrose).
Post (within 5 mins of finishing) - 40g protein (from whey conc.) 80g carb (dextrose). 10g creatine
^ Probably a dextrose overkill… eventually may consider dropping some and seeing if I drop fat but it’s a hard experiment to call…
But I do also very often have 400mg-1g of caffiene before I set off for the gym… should probably start measuring it more accurately again…
[quote]jake_j_m wrote:
Haha close-grip should stay pretty high since I’ve got 100kg x 2 + 1 forced rep as a pr if I remember right. Just wasn’t too strong this week… yeah I’m loving my arm days !
Re the vendor: sure was. Tried various protein bars, all tasted similar(ish) to me but all awesome… I personally use Total MRP (choc mint) and mybar oats&whey (choc peanut) which both taste amazing for nutrition at work.
My peri-workout is literally:
Immediately Pre- 30g protein (from whey conc.) 40g carb (dextrose). 10g creatine
During- 30g protein (from whey conc.) 40g carb (dextrose).
Post (within 5 mins of finishing) - 40g protein (from whey conc.) 80g carb (dextrose). 10g creatine
^ Probably a dextrose overkill… eventually may consider dropping some and seeing if I drop fat but it’s a hard experiment to call…
But I do also very often have 400mg-1g of caffiene before I set off for the gym… should probably start measuring it more accurately again… [/quote]
I’ve had some of the MP protein bars before and they were pretty tasty, but very expensive (what with the exchange rate/shipping). Your peri workout stuff looks pretty smart. Mine is painfully dumb in comparison, usually I’ll have an espresso and eat a banana 40 mins or so beforehand (if I remember)… I should probably get some sort of structured regiment going.
They don’t work out expensive at all for me, however, I usually spend enough for free shipping and either way shippings not too bad. Didn’t think because you were in Ireland. I’d recommend getting a little more structure going even if it’s just a bit of post-workout sugary cereal and whey before and after… I like to capitalise on the time period from a muscle building and recovery perspective, but also (and mostly) for convenience… if you get a great pre and post-workout meal in you will have most of the same effect. I just like easy calories when they help towards my goals.