Life at the bottom of the food chain

Training Training Logs
121

Coan bench week 10

Bench
Bar x some
40kg x 5
60kg x 4
75kg x 2
Coan sets
85kg x 2 - first rep got out of the groove and touched too high
85kg x 2 - much better set, wish I’d got this one on video

Cgbp
75kg x 2 x 2

Incline bench
72.5kg x 2 x 2

Db bench - moving down the incline each set til I hit flat
26s (including handle) x 3 x 12

No sprints or triceps this week either cos I’m just too busy getting ready to go visit the girlfriend at uni and working. If I can use the uni gym while shes in  lectures, I’ll probably do some bike intervals and vanity stuff.

Edit: video was a white box

122

No gym stuff at all while away with the girlfriend - major withdrawal. Had a good time though.

Henriques front squat week 3/back

Neutral grip chins
BW x 8 x 1 - Explode, 3s hold, 3s negative

Front squat
Bar x some
40kg x some
60kg x 5
Henriques sets
80kg x 2
85kg x 2
92.5kg x 2
97.5kg x 2 - most weight ever repped - could’ve been 3 or 4 more
Paused back off set - 3 count
90kg x 2

Upper back started feeling weirdly sore, so I decided against rowing.
No block pulls either - saving glutes/hams for Monday.

Assisted pullups
Black and blue bands x 5
Black band x 5
Blue band x 5 - PR
Black band x 5
Black and blue bands x 5
The black band’s on it’s way out, so it’s good that I can use the blue band on it’s own now.

Having gone easier today, I’m expecting squats on Monday to fly up.

After working the afternoon, I’ve come home and noticed that my lats are already sorer than they’ve been in a very long time. Weird - I hardly did anything compared to normal back volumes. I’m really going to focus on the pullups on back day, and do rows and other stuff afterwards

123

Henriques squat cycle 2 week 4

Squat
Bar x some
60kg x 5
80kg x 3
92.5kg x 3

Henriques sets
105kg x 5
115kg x 4 - 1 rep PR
125kg x 3 - 1 rep PR

Week 4 is definitely the hardest. Lol at a PR on a warm up set.

Paused back off sets - 2 count
110kg x 2 x 2

I felt a lot more in control of my forward lean today - last rep of the top set wanted to be a good morning, but I just slowed down, told my chest to go up and back, and nailed it.

45 degree hyper
BW x 10
Black band x 3 x 10
Final set drop to BW x 20-

Ss/ lying leg raises
4 x 25

124

[quote]MaazerSmiit wrote:
Lol at a PR on a warm up set.
[/quote]
I’d say that’s a pretty good sign you’re getting stronger. Good job.

125

Chins/biceps

Chins
BW x 3 x 3
Blue band assisted x 3 x 3

Db curls
21s x 8
X8
X7
X7

Hammer curls
Same dumbbells x 3 x 15
Last reps a bit cheaty

Pretty sure I went too heavy and didn’t focus on the biceps enough. Depending on soreness tomorrow, I’m either gonna use the same weights next week and try to be stricter - if that means fewer reps then I’ll do fewer reps, or just lower the weight. My ego favours option 1, cos I’m a douche like that

Reverse curls
30kg x 12
Straight into
Straight bar curls
30kg x 20

126

It’d been more than a week since I last benched - and today sucked ass at first.

Coan bench week 11

Bench
Bar x some
40kg x 5
60kg x 4
72.5kg x 2
82.5kg x 1

Coan sets
90kg x 2 - my lower back cramped after rep 1 - had to shuffle my legs about and lost some tightness. Second rep was slow.
90kg x 1 - fuck - I gave up once the second rep started to slow down.
90kg x 2 - Best set. First rep flew up, I shouted a load of obscenities at the bar, then did an even better second rep. Best PR I’ve ever done.

Cgbp
80kg x 2 x 2 - two easy PR sets

Incline bench
75kg x 2 x 2 - PRs, not as easy

Db incline
31s x 2 x 8

Db flat
31s x 1 x 8

Lying kb extensions on floor with pause
40kg x 3 x 3

Kb overhead extensions
24kg x 3 x 10

Kb swings
24kg x 100 - punishing my lower back for cramping up earlier.

Lie on floor dying
1 x 2 minutes

127

Set 1: - YouTube

128

Hamstrings were still sore from the swings, even after a ton of foam rolling yesterday. I have no idea how people are supposed to do them every day and still be able to work 100% on squats/deads. Maybe I’m just being a wuss.

Henriques front squat week 4/back

Neutral chins
BW x 5 x 2 - 3 count hold and 3 count eccentric on second reps

Ss/Kb swings
40kg x 5 x 3 - not sure how to program heavier swings - for now they should do fine to fire up my legs before squatting. Seemed to loosen me up a bit as well.

Front squat
Bar x some
40kg x 8
60kg x 5

Henriques sets
80kg x 5
87.5kg x 4
95kg x 3 - old PR - flew up

RDLs
80kg x 8
100kg x 2 x 5 - easy reps.
80kg x 2 x 10
Didn’t feel like heavy rack pulls, and I haven’t done these in a while. Got a very nice stretch from them.

Ss/Assisted pullups
Blue and red bands x 5
Blue band x 2 x 5 - PR
Blue and red bands x 2 x 5

Kroc row with kettlebell
Left: 40kg x 20
24kg x 15
Right: 40kg x 20
24kg x 15
Performed as a dropse on each arm. The 40s handle is huge, so it was definitely a grip exercise.

129

Accessory Push day

Seated db shoulder press
10s x 10
20s x 5
26s x 3 x 3 - at my crappy (as in, no barbells, dumbbells up to 26s) school gym I think I got the 26s for a set of 5 once. I plan to work up to 3 x 5 over the next few weeks.
After last set, drop to:
20s x 5
10s x 12

Paused bench
40kg x 8
55kg x 3 x 8 - wide, regular, narrow grips
Paused every rep. Tried to be as fast as possible off the chest, but decelerate enough to keep tightness.

Heavy delt swings
26s x 3 x 20
I watched zraw do these on his prep thread and realised my rom was too small, so I’ve cut the reps down and started focusing on quality contractions.

Ss/French press
30kg x 3 x 8

130

Henriques squat cycle 2 week 4

Squat
Bar x some
60kg x 5
80kg x 3
92.5kg x 3

Henriques sets 
105kg x 2
112.5kg x 2
120kg x 2
130kg x 2 - PR - really smooth

Paused back off sets - 3 count
120kg x3 x 1 - I’m really fast out of the hole now - bar slows down when thighs are about 45° above parallel and I feel my hamstrings take the strain. Next cycle’s assistance will focus on hamstring focused hip extension - RDLs on back day, GMs after squats, kb swings etc

45 degree hyper
BW x 10
Black band x 10
Black band, 10kg x 10

Dropset: Black band, 10kg x 10
Drop plate x 10
Drop band x 15

Ss/ lying leg raises
4kg x 4 x 25

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132

Been visiting my girlfriend for our anniversary for a few days. She bought me Dan Austin and Bryan Mann’s Powerlifting book, cos she’s awesome and supportive even though she enjoys physical exertion about as much as your average log.
Anyway, read that on the flight back, then got into the garage.

Coan bench week 12

Bench
Bar x some
40kg x 5
60kg x 5
70kg x 2
80kg x 1
87.5kg x 1 - all these warmups felt awesome, which was a massive psych up - I was ready to kill the top set.
Coan set
95kg x 1 - PR - weird rep, think I touched too high and my elbows flared. PR is a PR though.

Extra PR attempt
100kg x F - I never had this. After spending a few minutes failing to set up, I then only just unracked it, and managed to hold it at the chest for a few seconds before getting crushed. Was a nicely controlled negative though.

Summoned inside for tea and informed that microwaving it later would ruin it. Most moody I’ve ever been about food.

AGAIN!
100kg x F - whatever the lift is where you roll the bar over your abs, sit up, and lift the bar off yourself before you crush your testicles, I should compete in it.

Cgbp
85kg x 1 - easy

Incline
80kg x 1 - easy - I thought I cut the ROM too short (I don’t touch the chest), so

80kg x 1 - still easy

Db bench - working down the inclines til I hit flat for the final two sets
31s x 3 x 5
31s x 10

I’m gutted about missing two plates, but hey, Coan got me 10kg on my bench. Give me six weeks, and I’ll have it and change.

Planning next cycle. Want to:
-cut some blubber (maybe 3-4 kilos over the 6 weeks)
-mainly work on my upper body lifts (namely chins, bench, ohp)
-lighten the load a little on squats and really perfect low bar position while sorting out my tight hamstrings with SMR, stretching, and getting a good stretch on RDLs and GMs

Geared to fat loss - 2500 - 3000kcal on training days, 2000 - 2300kcal on off days. Probably some sort of primitive carb cycling. Cardio 3x a week.
May include pictures.

Monday - Heavy swings
Squat - Henriques again with a deflated max
Unilateral movement - preferably sled drag for some cardio
Hammie movement - GMs to start
Abs
When I feel a bit looser in the back of the leg department I’ll replace GMs with a leg curl movement.

Tuesday - chins and biceps if/when I feel like it. This will be counted as a non training day for diet purposes.

Wednesday - Bench - Running the Henriques program. Paused back off sets.
Heavy triceps movement - Cgbp, hqfoam press, reverse bands. Rotate movements every two weeks.
Db inclines and stuff
Lighter triceps stuff
Sprints or swings for cardio

Heavy triceps stuff because back when I was doing ws4sb my triceps were huge - maxed out on board presses and reverse bands every week. Did sod all for my bench, but big arms are cool.

Friday - Back
Power cleans - want to see what I can hit, and what they’ll do for my traps, so I’m entitled to an opinion whenever that argument comes up.
Then focus on pullups for reps - start assisted if needs be.
Row stuff
Hammy stuff - RDLs to start
Prehabby stuff
Cardio swings/rows thing.

Saturday: Push assistance
Ohp variations
Light bench plus other shoulder stuff

Deloading upper body now. Got another week of Henriques front and back squat, then I might take another easy week before getting everything started.

133
134

Low on time - woke up late and had work soon, so supersetted stuff and cut Kroc rows and pulls.

Henriques front squat week 5/back/hams

Neutral chins
BW x 6 x 2 - 3 count hold and 3 count eccentric on second reps

Ss/Kb swings
40kg x 6 x 3

Front squat
Bar x some
40kg x 8
60kg x 5

Henriques sets
80kg x 2
87.5kg x 2
92.5kg x 2
100kg x 2 - easy 1 rep PR

Paused back off sets - 3 count
90kg x 3 x 1

Ss/Assisted pullups
Blue and red bands x 5
Blue band x 5
Red band x 5 - PR
Blue band x 5
Blue and red bands x 5
Threw these sets in-between the last 5 non paused sets

135

Low on time - woke up late and had work soon, so supersetted stuff and cut Kroc rows and pulls.

Henriques front squat week 5/back/hams

Neutral chins
BW x 6 x 2 - 3 count hold and 3 count eccentric on second reps

Ss/Kb swings
40kg x 6 x 3

Front squat
Bar x some
40kg x 8
60kg x 5

Henriques sets
80kg x 2
87.5kg x 2
92.5kg x 2
100kg x 2 - easy 1 rep PR

Paused back off sets - 3 count
90kg x 3 x 1

Ss/Assisted pullups
Blue and red bands x 5
Blue band x 5
Red band x 5 - PR
Blue band x 5
Blue and red bands x 5
Threw these sets in-between the last 5 non paused sets

136

Note: I’ve been informed that she’s taken up swimming, so I retract Thursday’s statement about logs

137

I’ve been feeling really shitty for a few days and had a massive headache all through this session despite drinking what felt like an Olympic swimming pool.

Henriques squat cycle 2 week 4

Kb swings
24kg x 2 x 3
40kg x 3 x 3

Squat
60kg x 5
80kg x 3
92.5kg x 3

Henriques sets
105kg x 2
112.5kg x 1
120kg x 8 - Something like a 6 rep PR - coulda been a few more, but form felt like it was going to shit and the bar was sliding a bit (synthetic t shirt) so I called it. Looking at the vid, aside from the hips rising a bit early later on, it actually looked ok. Lower back was pumped up.

Good mornings
60kg x 15, 12, 10, 15 - stretchy

Ss/ Ab stuff
4 x 30ish

Not a great workout, and I’m looking forward to a week off next week. Gonna keep upper body easy this week, kill front squats on friday, then deload. Max squat is now predicted at around 150kg, so I’ll use a 140kg max on my next cycle.

138

“Deload” bench

Bench
Bar x some
40kg x 5
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x F - still not there, but it felt better in my hands this time.

Dog walk

Bench 60kg x 20 - easy 8 rep PR.

I’ll deload next week. I’m too detached from training at the moment - didn’t psyche myself up for that lift, and barely felt disappointed after failing it. It takes me ages to bring up the effort to go out to the garage, and yesterday I couldn’t even be bothered to do a few chinups.
Also have tightness and soreness in the upper back where I pulled something squatting, and an old ACJ injury from rugby has been bothering me all week. Need a week off - just one more back workout to go.

Ps, not power cleaning on back day. My most awesome training period ever was when I ran Henriques’ squat and deadlift at the same time, so that’s what I’ll do, with the addition of Henriques bench, and the light shoulder stuff I was doing then. Will still be on a mild calorie deficit, and attempting to get some cardio in as well. Even with a bit less fuel, I will kill those PRs - 3 plate squat, 2 plate bench, and possibly a 4 plate pull are on their way. Plus abs.

139

Very rushed session today.

Henriques front squat week 5/back/hams

Kb swings
40kg x 3 x 3

Front squat
Bar x some
60kg x 5

Henriques sets
80kg x 2
87.5kg x 1
92.5kg x 10 - predicted max = 120kg ish - cool

Assisted pullups
Blue band x 5
Red band x 2 x 5 - PR
Blue band x 2 x 5

Walked dog, went to work, stretched hams.

Not a bad session to end on. Officially in deload week now. 3 sessions next week. I’ll practice sumo deads with light weight, do some light squats, and easy upper body stuff. Girlfriend’s back from uni for a few days too, so it’s a good time to be spending less time in the gym.

140

So it’s been a while. Girlfriend was home for a few days, so I spent as much time with her as possible. Feeling pretty good - on top of taking a rest from heavy lifting, I’ve started regularly managing to get to sleep by 2 am. Still a bit stiff in the upper back due to lifting and handling at work, but the foam roller helps a lot. Diet starts tomorrow, non training day, aiming for <50 grams of carbs and 2600kcal. Will get most of those carbs in halfway through my shift.

BW after breakfast: 215 lbs

Mobility stuff
Foam roller, thoracic extension, dynamic hamstring stretches, wide stance squats, Cossack squats. Gonna start logging warmups to keep myself accountable. If it’s not in the log, I didn’t do it.

Sumo pulls
60kg x 5
80kg x 3
100kg x 2
Conventional
100kg x 2 x 2
Just to see how conventional feels now. Had no problems getting into position, which I was unsure I’d be able to do, but I prefer sumo. Sumo felt great - I think the warmup really helped loosen up the inner thigh.

Bench
60kg x 3 x 5

Assisted pullups
Blue and red bands x 3 x 3

I’m attaching my before pictures, but have no idea where they’ll end up.

[photo]37705[/photo]

[photo]37704[/photo]

[photo]37703[/photo]

[photo]37702[/photo]

Goal is 4 visible abs and a less bitchtitty chest. May take just the 6 weeks, or I might need to drag it over two cycles. Either way, next time I bulk, I’ll do it better.