Mattjp's Training Log

Training Training Logs
141

Friday, 9 February

Skyrocketed back to 218.8 this morning for reasons I cannot fathom.

Workout

Warmup
Flexible Five
50 pullaparts
25 dislocations
KB swing/SLDL superset

Deadlift
5x115kg
3x122.5kg
6x130kg
Three rounds of:
5x115kg

Bench
Three rounds of:
5x60kg

Squat
3x80kg
3x85kg
3x90kg

Misc
100 DB rows @ 30kg (1x20, 3x15, 2x12 whatever adds up I don’t remember)

What’s next?

Originally my plan was to run FSL, then SSL, then Jack Shit i.e. tapering down volume over time as I reduce calories.

However, the three days lifting/two days conditioning has been pretty good and squatting multiple times per week (terrible as it is) has worked well.

The Young Wendler template is very appealing to me, although I would have to learn to clean.

I have a deload week now anyway so I’ve time to think about it. Any input from readers is appreciated.

1 Like
142

That young Wendler plan does look good. I’m thinking that or shieko soon

143

Tuesday, 13 February

Had a total day off yesterday. It was pretty cool to set my alarm for 8.30.

Today I was up at 7 (still a nice lie-in) to squeeze in a quick deload session and some pancakes.

Workout

Warmup
Flexible Five

Squat
5x60kg
5x65kg
5x70kg

Bench
Three rounds of:
10x50kg

Misc
Few chins between sets

Diet

Preworkout
Special K w/whole milk

Postworkout
Pancakes and bacon w/syrup

AM snack
2 scoops Gold Standard

Lunch
Chicken salad & Yazoo

PM snack
Grenade bar

Dinner
Chinese marinade ribs w/egg-fried rice

Evening
2 scoops Gold Standard

144

Thursday, February 15

At a hotel in London for work stuff so no idea about weight.

Workout

Warmup
Flexible Five
5m stationary bike

Workout
50 DB bench
50 DB row
50 goblet squat
Done as a continuous dropset: 12/10/8/6/4/4/6 reps. Best I could do in a hotel gym.

Diet

Nothing but coffee preworkout, a fairly human-sized “Full” English after (didn’t even have black pudding so may as well be a bladdy Continental) and not sure about the rest of the day.

145

Saturday, 17 February

Back home now and 219.2 this morning but likely to drop as I lose the excess sodium from my London shenanigans.

Went to the gym today to find a TM for front squats and power cleans.

Future workouts

I’ll be running the Young Wendler template and focusing much more on conditioning. If I can, I’ll squeeze in some HIIT on the stationary bike after each lifting day as well as running hills and doing sprints twice a week. Saturday will be a LISS recovery day, and Sunday rest.

Back Squat TM: 110
Bench Press TM: 72.5
Deadlift TM: 140
Press TM: 50
Front Squat TM: 75
Clean TM: 55

I’ll be doing 5s PRO for front squats and cleans until I get used to the movements, and running this 3/5/1/5/3/1 for the seven-week cycle.

Monday

Warmup
Flexible Five, dislocations & pullaparts
KB swing/goblet squat supersets

Main lifts
Back squat 5/3/1 & 3x5 FSL
Bench press 5/3/1 & 5x10 BBB

Assistance
50 chinups (this will probably take 15ish sets at first but I’m hoping to get it down to 5x10)
50 dips (this will be on the assisted machine as I have an old shoulder injury that makes dips hard. Also I am generally weak.)
50 situps

Wednesday

Warmup
Flexible Five, dislocations & pullaparts
KB swing/RDL supersets

Main lifts
Power Clean 5s PRO
Deadlift 5/3/1 & 3x5 FSL

Assistance
50 Arnold presses
50 curls
50 hyperextensions

Friday

Warmup
Flexible Five, dislocations & pullaparts
KB swing/goblet squat supersets

Main lifts
Front squat 5s PRO
Seated overhead press 5/3/1 & 5x10 BBB

Assistance
50 DB rows
50 incline DB bench presses
50 situps

Diet

I’m going to be eating similar stuff each day, with dinners being the main deviation. They’ll generally be meat and veg, though.

Preworkout
Cereal and milk

Postworkout
2 scoops Gold Standard, 250ml milk, banana, 2tsp peanut butter

Lunch
Salad bar at work, plus whatever lean meat they have that day. I’ll take the fish option most times.

PM snack
Grenade protein bar

Dinner
Variable

Evening
Sometimes 1 scoop Gold Standard if I need to catch up on protein that day.

This base meal plan puts me at about 1700-2000 calories, so plus dinner I should be around 2500 a day. That should see me leaning out a little over the 7-week cycle, but I’ll reevaluate if not.

Body comp

Weighing in around 218.5, which is about the same as I have been for the whole FBFB cycle.

However, as well as increasing strength a fair bit I seem to have also lost an inch off my waist and very fractionally increased my arm size. This is probably within the margin for error with self-measurements, but it’s reassuring to know that I haven’t been getting fat.

3 Likes
146

Looks solid man. Can’t wait to see those gains

1 Like
147

Kill it Batman!

2 Likes
148

Monday, 19 February

I had a re-read of the Young Wendler article last night and realised that the above is ambitious, perhaps. I’m doing a conditioning-focused program, using the heavier (5% jumps) training percentages, and adding FSL/BBB work. That’s the sort of stuff that will send Jim to an early grave just so he can start spinning in it.

Since I want to keep the conditioning and prefer heavier percentages, I decided to drop the FSL/BBB work. This also keeps room for jokers, which as an idiot I quite like having the option of.

Anyway, whether it was a fitful sleep last night, a holdover from a drink-heavy couple of days in London or just Brodin punishing me for being a pussy, today’s workout was one of the worst I’ve had in a long time.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat superset

Squat
3x85kg (no belt)
3x92.5kg
5x100kg
I needed 8, and it just wasn’t happening. As I write this now, three hours later, I feel like I could have got it but that’s easy to say. I suppose it was just a high-gravity day, but it’s pretty annoying. That being said, a couple of months ago the idea of hitting a two-plate squat for five reps and being disappointed would have been ridiculous so I suppose it’s all relative.
3x100kg (Joker-ish set)
I mean, I still wanted those 8 reps…

Bench
5x57.5kg
5x62.5kg
5x65kg
Another disappointment but after a poor squat session this was never going to go well. In fact, as an example of how out of my head I was, this was meant to be sets of 3…

Assistance
50 chinups (quadruples and triples)
Did this over 14 sets; goal was to do it in 15 or less so the one silver lining of today’s workout.
50 dips (5x10)
On the assisted machine using well under half my bodyweight, but hopefully can build this up to 5x10 regular dips within a couple of months.
50 situps (5x10)

Conditioning
Tabata intervals on stationary bike. Just the one 4m round due to time constraints, but a nice finisher.

Diet

Preworkout
Special K w/whole milk

Postworkout
Shake as outlined above

Lunch
Tuna & egg salad

PM snack
Grenade bar

Dinner
Pan-fried salmon, rice & veg

Evening
1 scoop Gold Standard

Misc

  1. Maybe this is common bro knowledge, but major revelation in my life: if you’re going to put a banana in your shake, freeze it first. Thickens it up like nobody’s business; this had the same sort of viscosity as a proper ice cream milkshake.

  2. So the assisted dip machine forces me to keep pretty vertical, or else I’ll crack my head on the machine. It’s designed for someone shorter, basically. I wound up feeling these way more in my triceps than chest. Is that just because my triceps are weaker, or is there some way I can go chestier? I believe Jim intended the dips to be chest-focused on this program which if I remember rightly means more forward lean.

  3. I have nothing to say here but lists of two items are kinda weird.

1 Like
149

You got this bro :muscle:, I also recommend you to check out muay Thai, it’s got some bad ass kicks.

1 Like
150

I’m jealous of the dip machine. I’ve got dip bars but I can’t do them consistently yet. I still use a box to put my feet on behind me and get a lean to get the chest firing.

Awesome session…

1 Like
151

Tuesday, 20 February

Remembered to weigh in this morning: 217.4.

Terrible wake-up, but on the plus side this marks the first time in months that I’ve woken up with the sun actually casting light on the land.

Workout

Warmup
Quick jog, some jumps, high knees, etc.

Conditioning
50m sprints up slight incline, 50m walk back
Seven rounds
Needed six to beat last time. Went for eight but it was more of a jogging amble at that stage so I won’t count it.

Diet

Preworkout
Some weird-ass cereal and milk

Postworkout
Shake

Lunch
Chicken breast & salad

PM snack
Grenade bar

Dinner
Chicken fajita bowl with rice and black beans

1 Like
152

LOL…and like LostHog said lean more forward to get more pec involvement.

Wayne Estate must be breathtaking like that.

1 Like
153

Wednesday, 21 February

Still hovering; 217.2 this morning. I have a stag weekend in Dublin Fri-Sun so whatever modicum of fat loss progress I make this week will no doubt be ruined. After that, though, it’s a clear social schedule for six weeks until the wedding.

I’d like to be around 205lbs by that time, which is ambitiously achievable.

Workout

Warmup
Flexible Five
100 pullaparts/50 dislocations
KB swings/RDL superset

Power Clean
5x40kg
5x45kg
5x50kg
Got my arms a bit too involved on the last rep here, but I don’t think this was too bad for a second-time attempt at the movement.

Deadlift
3x115kg (no belt)
3x120kg
8x125kg

Assistance
50 Arnold presses @ 12.5kg (5x10)
50 hyperextensions w/10kg plate (17/17/16)
50 barbell curls @ 20kg (20/15/15)

Conditioning
Tabata intervals on bike 4m

Diet

Preworkout
Special K w/whole milk

Postworkout
What I’ve taken to calling the Monkey Shake owing to the banana and peanut butter involved.

Lunch
Cod fillet and salad

PM snack
Grenade bar

Dinner
Steak and veg

Evening
1 scoop Gold Standard

1 Like
154

Thursday, 22 February

Still 217.2; diet plan changed because our shopping delivery was late so I wound up eating a few more carbs via egg sandwiches than planned last night.

Felt pretty beaten up today so decided on some easier conditioning work.

Workout

Warmup
Flexible Five

Conditioning
26 mins/10km on the elliptical.
I think this is the first time that my muscles have started getting tired before my lungs.

Diet

Pre-workout
Cereal

Post-workout
Monkey shake

Lunch
Chicken or fish and salad

PM snack
Grenade bar

Dinner
Cheeseburgers and salad. It’s homemade and it has a salad so it’s basically a health food.

Evening
Out at a pub quiz so probably a couple of whiskies or pints or whatnot.

2 Likes
155

Friday, 23 February

Didn’t weigh in this morning. Up earlier than normal to catch my Dublin flight.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocations
KB swing/squat superset

Front squat
5x57.5kg
5x60kg
5x65kg

Press
3x40kg
3x42.5kg
5x45kg

Assistance
50 DB rows @ 30kg (5x10)
50 DB bench @ 20kg (10/10/8/8/7/7)
50 situps @ BW (5x10)

2 Likes
156

Monday, 26 February

Needed an extra day to recover from the weekend so I’ve pushed back my schedule one day - lifting Tue/Thu/Sat, conditioning Wed/Fri/Sun.

I did a lot of drinking and not a lot of sleeping from Friday to Sunday.

Workout

None

Diet

Pre-wor… breakfast
Cereal and milk

Post-breakfast
Monkey shake

Lunch
Breaded cod and salad

PM snack
Grenade bar

Dinner
Some chorizo bean stew and mash

Evening
2 scoops Gold Standard

1 Like
157

Tuesday, 27 February

Wow did someone turn up the gravity today.

I’m pretty sure my TMs are solid based on the Joker Sets I was hitting in FBFB, but I’ve had a few shite workouts in the past week. Small sample size, I guess, but perhaps I could look at switching to the 10% jumps rather than the current 5% (i.e. 65/75/85 rather than 75/80/85 and so on) I’m using.

I’m focusing much more on conditioning and leaning out than gaining strength for the next few months regardless, but since I’m a 220lb male who doesn’t even have a 1,000lb total I shouldn’t have too much trouble getting stronger while getting leaner.

Frustrating day but we’ll see how the rest of the cycle goes. Could be any number of reasons for it.

Workout

Warmup
Flexible Five
50 pullaparts
25 dislocations
KB swing/squat superset

Squats
5x82.5kg
5x87.5kg
5x92.5kg

Bench
5x55kg
5x57.5kg
5x62.5kg

Assistance
50 chins (11x4, 2x3)
50 dips (5x10 on the assisted machine)
50 situps (5x10)

Diet

Preworkout
Cereal w/whole milk

Postworkout
Usual shake

Lunch
Cod fishcake & salad

PM snack
Grenade bar

Dinner
Korean beef thing and rice

Evening
1 scoop Gold Standard

158

Perhaps the boozy weekends coupled with lack of sleep isn’t helping. Not trying to be inflammatory, I enjoy alcohol way too much and also suffer when I have a few big weekends in a row. It’s probably something you have already thought about but sometimes it’s easy to gloss over until someone shines a light on it.

Also your strength is coming along still despite sitting at about maintenance. These things just take time.

159

Oh yeah I won’t discount that. One doesn’t spend several hundred Euro on pints over three days without paying for it in some non-financial fashion!

I don’t really get hangovers in the classic sense, though, so it’s always easy for me to kind of forget about it. You’re right, though - I have drunk a lot more this month than I usually do.

I’m clear socially until April now so I expect it’ll be alright.

Yeah it’s true, now I’m disappointed in numbers I would have been happy hitting a few months ago. I’m not overly concerned really it’s just worth thinking about.

1 Like
160

Wednesday, 28 Feb

Slept through the alarm this morning so I didn’t weigh in or work out.

I’m leaving the office fairly soon though and I’m going to swing by the gym for some HIIT after dinner. For some reason something has now snapped inside me and I actually want to do conditioning.

Well, at the very least, I want to improve my conditioning. I actually want to do fuck all and eat everything but I can’t do that because I’ll die so I have to lift weights and run and eat normal food. Life is terrible.

Workout

Warmup
Flexible Five

Conditioning
HIIT on stationary bike

Diet

Breakfast
Shake

Lunch
Pulled pork w/salad

PM snack
Grenade bar and a couple of packs of this weird-ass new Hula Hoops product called Pufts. Wasn’t mad on them. Only 72cal each though.

Dinner
Chicken and broccoli pasta thingy

Evening
1 scoop Gold Standard