I didn’t die to say the least and I wish the pace could be faster but thank god that’s one session cleared.
Met-con later (short for calisthenics intervals)
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I thank you for the compliment, but I believe that you are looking in the wrong place for inspiration. I’m just a guy. Check out guys like Alpha, T3hPwnisher, flipcollar, and a few others who are far more impressive than I.
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I’ve been following those guys for a while now and they are a great inspiration! Especially @T3hPwnisher and his recovery log! But you are also a guy who is alot stronger than myself and there is always something you can learn from guys that are better than you. Thanks for stopping by!
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22/2/2017
Came into the gym straight after a 1 hour nap and i didn’t eat enough before this session. I need to stop handicapping my performance.
OHP
20kg 2x8
30kgx5
40kgx3
47.5kgx3
52.5kgx7
9 would have been great but i didn’t expect it today. 7 is a “could have been worse” number.
FSL
40kgx8
40kgx8
40kgx10
CG bench
20kgx10
50kgx8
60kgx5
70kgx5
75kgx5
80kgx4
70kgx8
Closegrip felt alot stronger than last time.
Widegrip lat pulldown
Max reps in 7 minutes: 50 @ 60kg
Lateral raises
Max reps in 5 minutes: 67 @ 10kg
Some facepulls and hammercurls to finish off.
24/2/2017
Squat
20kg 2x8
50kgx8
70kgx5
80kgx3
87.5kgx3
100kgx3
112.5kgx5
Pushed 2 extra reps because my form felt solid.
FSL
87.5kg 3x5 beltless
Good morning
20kgx20
50kgx12
60kg 3x12
Leg extensions
Max reps in 5 minutes: 80 @ 35kg
Ab wheel
2x10
I hate the ab wheel, i can’t for the life of me keep my lower back from hyperextending and it’s causing discomfort in my lumbar spine. I’m gonna stick with something else for abs.
25/2/2017
I was helping my father with chopping down a big ass tree. This “workout” consisted of zercher walks with logs, log shoulder carries and bearhug carrying logs. Total volume of 2-3 thousand kg’s and rest perioids were around 30 seconds between efforts. It was kinda fun actually but very taxing, i’m very beat up right now.
26/2/2017
Warmups felt heavy, i was still feeling the effects of yesterdays woodwork.
Bench press
20kg 2x12
40kgx10
50kgx8
60kgx5
67.5kgx3
80kgx3
87.5kgx6 ties PR
Satisfied with this since i didn’t expect to PR today.
FSL
67.5kg 3x8
67.5kgx10
Seated db press
10kgx20
17.5kgx22
20kgx14
22.5kgx10
Low cable row (wide handle)
Max reps in 10 minutes: 100 @ 60kg
Skipped all optional work today.
27/2/2017
Deadlifts just didn’t click today. Everything felt awkward and stiff, but it got better when i threw my belt on for the first working set.
Deadlift
60kg 4x5
80kgx5 sumo
80kgx5
100kgx3
110kgx3
130kgx3
145kgx6
Form was solid for all six reps, did these on one breath so i got very lightheaded.
Joker set
160x3 Ties PR
Just felt like doing it. Form probably wasn’t optimal.
Pendlay row off 2-3 cm blocks
40kgx10
50kgx8
55kgx8
55kgx10
55kgx10
These felt much better when the weight was slightly elevated.
Beltless front squat
20kgx8
40kgx5
50kgx6
60kgx3
70kgx3
80kgx5
70kgx5 (2ct pause at bottom)
70kgx5 (2ct pause at bottom)
I think 80x5 is a PR, it’s definetly a beltless one.
Hamstring curl
Max reps in 5 minutes: 38 @ 25kg
Standing cable crunch
Max reps in 5 minutes: 59 @ 45kg
Ok session in general. I need to remember to tape my top sets for DL to see how my form actually is.
1/3/2017
I was sipping battery during warmups which turned out to be a terrible idea considering my reaction to caffeine around training.
OHP (clean every weight)
20kg 2x10
30kgx5
35kgx5
40kgx5
45kgx5
50kgx3
55kgx4
I was aiming for 7 but blacked out at the top of the 4th rep. I was barely able to get the weight down. I was still determined to PR today because it’s been too long since last press PR.
Joker sets
57.5kgx3
60kgx3 PR
First time repping a plate, also no passing out.
CG bench press
20kgx12
40kgx10
50kgx8
60kgx5
70kgx5
75kgx5
70kgx5 2 count pause
Chinups
Max reps in 7 minutes: 37 @ bw
Giant set of lateral raises, facepulls and hammercurls for 3 sets to finish off.
2/3/2017
Squat
20kg 2x8
50kgx5
60kgx5
70kgx5
80kgx5
95kgx5
105kgx3
120kgx3 PR
Form was pretty good. RPE 9
Joker sets
130kgx1
140kgx1 PR
Yay! First ever 3 plate squat.
Front squat
20kgx8
40kgx5
50kgx5
60kgx3
70kgx3
80kgx3
90kgx3 PR
Last set was belted.
Hamstring curl
30kg 3x15
Decline crunch
10kg plate x 12
10kg plate x 12
15kg plate x 10
3/3/2017
Extra workout. We had nightshift practice at school and me and my classmate had some downtime so we decided to hit the schools weightroom at 4am. I was dead tired but it was prettt fun in a way.
Bench press
20kgx10
50kgx12
60kgx10
70kgx8
80kgx5
90kgx2
100kgx1
60kgx20
First time benching 100kg for a while. Felt better than it ever had.
Lat pulldowns
40kgx15
50kgx15
60kgx15
70kgx12
80kgx8
Dropset
70kgx12
60kgx7
50kgx7
40kgx10
Huge lat pump from these.
Lateral raises
10kg 6x15
I could get used to training at 4am. I actually enjoyed it.
5/3/2017
My actual bench session.
Bench press
20kgx10
40kgx10
50kgx8
60kgx5
72.5kgx5
82.5kgx3
92.5kgx3
Felt very heavy. Dissapointing.
Joker sets
95kgx1
100kgx1
Almost a grinder.
FSL
72.5kg 3x8
Seated db press
10kgx20
15kgx29
17.5kgx19
Facepulls inbetween sets.
Lateral raise
10kgx33
Low cable row
80kg 4-5 sets of 8-10 dont remember exactly.
My bench seems to be stalling big time. Thinking about changing my programming.
So i’ve completely changed my training. I know i know program hopping is “bad” but i gave 531 a fair shot (5 months i think) and i’m not seeing the progress i want anymore and i’m getting kinda bored with this.
I have been looking into conjugate style training for little over a month now (i’ve also done WS4SB in the past) and been really intrested with rotating the lifts and the max effort method. I dont however find the overuse of bands and chains and the dynamic method as convincing.
I’ve set myself a raw suited conjugate training program which uses the ME method and the RE method seperated into 4 days (upper-lower split).
On my ME upper days i’ll be doing a close bench variation ( no 5-board band-chain bowbar presses) and also a close OHP variation (i’ll keep it for now although i’m not that intrested in driving up my OHP as i am using it as a shoulder builder).
ME lower days will be same with BOTH squat and a deadlift variation. I will be hitting triples doubles and singles on ME days, i aim to get 2-5 sets in that feel challening (RPE 9 or higher). On my RE days i will do the lifts with no variation for higher volumes. This will also take care of some specifity issues with this method. No chains or bands will be used. Wow thats a long ass post, if anyone has something to contribute i’d be happy to hear some opinions.
Also my bodyweight currently is around 87kgs ~190 lbs so i have gained pretty serious weight. ( i’m still too fucking skinny) i’ll maybe add pics here someday when i get a good lightning, pump and some oil on my body. JK
8/3/2017
ME lower day. First ME day ever so i was excited.
2 count pause squat
20kg 2x8
60kgx5
70kgx5
80kgx3
90kgx3
100kgx3
110kgx3
120kgx2
130kgx1
132.5kgx1
110 for a triple was decently challenging, 120 for a double had my eyes popping out but both singles were pretty comfortable. Only 7.5kg away from my squat PR so that tells me it might already be higher. Or who knows maybe i’m just good at pause squats.
Block pull from about 4cm block
50kgx6
80kgx5
90kgx1
120kgx3
140kgx3
160kgx1
170kgx1
These felt weaker than normal deadlifts or it might just be fatigue from the squats. Grip was starting to slip on 170 so i need to address that.
Giant set of leg extensions, leg curls and abs for 3 rounds and out.
9/3/2017
ME upper day.
Feet up bench (TNG)
20kg 2x12
50kgx8
60kgx5
70kgx3
80kgx3
85kgx3
87.5kgx3
90kgx1
95kgx1
95x1 was all-out. My feet up bench has always felt much weaker than regular bench.
Clean and Push press
20kgx8
40kgx6
50kgx3
55kgx3
60kgx3
65kgx1
70kgx1
Meh. My powerclean really fucking sucks. 
DB row
20kgx10
25kgx10
30kgx10
35kgx10
40kgx10
Done in between push press sets.
Giant set of db bench, pushdowns and hammercurls for high reps 3 rounds. Lastly did some facepulls.
Time to start logging again. Been kinda busy with job interviews, school and relationship stuff. But enough with the excuses heres some of my ME lifts from past weeks:
Front squat 110kg PR
Sumo DL 180kg PR first ever 4 plate pull
Block pull from ~5cm blocks 170kg
2 count pause bench 102.5kg
CG bench 95kg
Trap bar dl 180kg (low and wide handles)
Lowbar squat in flats 142.5kg PR
Trained at a friends carage gym today. This was my ME lower day.
Squat
20kgx8
60kgx5
100kgx3
110kgx3
120kgx3
125kgx3 PR
130kgx1
140kgx0
Had to bail on the 140. The rack was set a little too high for me so i didn’t get a very good shelf for the barbell.
Back-offs
120kgx3
120kgx3
110kgx3 paused
Sumo DL
60kgx5
100kgx3
120kgx3
130kgx3
140kgx3
150kgx3
160kgx3
170kgx3 PR
190kgx0
Weight was moving good so i went for a 10kg PR.
Back offs
150kgx6
130kgx10
RDL
60kgx6
70kgx6
80kg 2x6
Weighted plank
2 sets of ~1min with a 15kg plate
Rolling thunder
20kgx5
35kgx5
40kgx3
First time ever doing these. Felt really nice actually.
1/4/2017
Upperbody ME day. A little hungover so took things easier today.
Incline barbell bench
20kg 2x10
40kgx8
50kgx5
60kgx5
70kgx3
75kgx3
77.5kgx3
80kgx3
65kgx8
Z-press
30kgx8
35kgx8
40kgx8
45kgx8
50kgx5
Did lat pulldowns in between sets for 10-15 reps /set.
Finished with some tricep pumping and band pullaparts.
2/4/2017
Lowerbody volume day.
Squat
20kg 2x8
60kgx5
80kgx5
100kgx3
110kg 4x5
115kgx5
Upped the weight for the last set.
Deadlift
60kgx8
100kgx3
120kgx3
140kg 2x6
Felt kinda slow becausemy quads were fatigued. Not heavy though.
Sumo SLDL with a band around the neck
4x20 with a ~20kg kettlebell. Set of 12 on leg press between every set.
Weighted plank
+15kg 1min
+20kg 40 sec