27/03 CMS 3 W4D2
Bodyweight 89.0kg
Deadlift to knees (supposed to be regular deads)
5@60
5@100
3@140
3@160
2x3@190
Alternate grip
5x3@220 held the last one for 20 seconds
Military press
10@20
6@50
5@60
4@70
2x3@80
3x2@85
3@80
4@75
5@70
6@65
7@60
8@55
9@50
Flye / rear delts
5x10@27.5s
Back extension
5x10@BW plus heavy band
Pretty hard work. Got it all done and felt strong, but ended up on the verge of puking or passing out by the end of deadlifts. I was trying not to take too much rest, so maybe that was a factor.
Triples are certainly harder than doubles for the same weight, that’s for sure. Glad I kept going with the pauses even though they weren’t prescribed, but they were pretty damn challenging. Not sure if they were on par with the 245kg rack pulls or not; I’m interested to see how things are going with all the other deadlift variants. Hips and back weren’t problematic, so hooray for that.
Pressing was good, and I got a volume PR at 85kg, but I had a major lower back pump to deal with by that stage. Once again the setup and the cues were critical.
I rushed through the dumbbell stuff, trying to get a few back to back supersets without any rest, which was tough. Trying to emphasise the eccentrics and keep things strict, and that’s tough too. Back extensions weren’t too much trouble, but I was knackered by that stage.
Extra work
Pinwheel curl/FG hammer curl: 3x8@37.5/8@17.5 into 5@17.5 without Fatgripz
28/03 CMS 3 W4D3
Bodyweight 89.5kg
Squat last rep paused
10@20
7@40
5@60
5@90
4@110
2x3@130
Added belt
5x2@150
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
6x3@110 (4 last set)
Close grip floor press
12…1…1…1@90 dropset 15…3…2@60 into 2x30 band pushdowns
Bulgarian split squat
Tabata@BW
TKE
3x20
Leg raises
4x20
A bit unplanned today. Just getting one in that I wouldn’t have tomorrow, since the gym’s going to be closed. My whole back’s still tired from yesterday, so my setup wasn’t 100% solid, but everything worked alright.
30/03 CMS 3 W4D4
Bodyweight 90.0kg
Deadlift
5@60
5@100
3@150
3@180
2x3@205
Alternate grip
4x3@230 held the last one for 20 seconds
Incline bench press last rep paused
10@20
4@60
4@80
5x4@90
Pullup / dip
5x10@BW
Natural GHR with assistance
5x10@BW
Not the fastest pulls today, but they went up without a fuss. Used a crappy, smooth bar, and didn’t have any grip issues, not that I have for some time. Accessories were fine, too. Standard fare, building up the weak points. Actually feeling a bit under the weather, but only a bit of a cold for the time being.
Went to the Sydney Royal Easter Show this afternoon. Ate a whole heap of beef mince with olive oil at home, beforehand, so I wouldn’t have to pay through the nose for the food at the show. Then people ended up buying me heaps anyway; plus I bought a big a big jar of macadamia butter there. Seems a nice way to get more clean calories in.
01/04 CMS 3 W5D1
Bodyweight 89.5kg
Bench press last rep paused
10@20
5@50
5@75
4@90
2x3@100
4x2@115
Squat last rep paused
10@20
6@40
5@60
5@90
4@110
2x3@130
Added belt
3x2@150
3x2@160 no pause
Bench press wide grip
5@70
4@80
3@95
3x3@110
Regular grip
3@110
Flye / rear delts
3x10@27.5
Back extension
3x10@BW plus band
Solid session, not feeling too crash hot, though. Bench was OK, not fantastic. It was, however, consistent, which is surely a good thing. Squats were pretty good too, but again not perfect. Work still to be done, refinements to make.
Cut a couple of accessory sets, unfortunately, due to the gym closing early. Not a great big issue. The floor press is definitely helping with locking out the bench when it starts getting heavy.
03/04 CMS 3 W5D2
Bodyweight 90.0kg
Deficit deadlift
5@60
5@100
3@140
2x3@160
4x2@190
Military press
10@20
6@50
4@60
2x3@70
5x3@80 (4 last set)
Rack pull
3@180
3@205
Alternate grip
2x3@230
Add belt
2x2@260
2@265 (held for 20 seconds)
Leg raise
6x20
Natural GHR with assistance
5x10@BW
Great session, feeling pretty under the weather, unfortunately. In between trips to the bathroom, pulls felt quite solid. Speed was there. In fact, tight as I got for the top sets of rack pulls, they were surprisingly easy. Not super-fast, but not grinders at all.
Military press was less good, partly due to…abdominal discomfort. Still got the reps in, but didn’t enjoy them much. Accessories were good, though. Wanted to get some front squats in but there was no rack free. Ate like a monster afterwards.
04/04 Extra work
Single leg calf raise: 6x8@30kg DB
05/04 CMS 3 W5D3
Bodyweight 89.0kg
Squat last rep paused
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
5x3@150 (4 last set)
Bench press last rep paused
Wide grip
10@20
5@50
5@75
4@90
2x3@100
Regular grip
6x2@115 (3 last set)
Flye / rear delts
5x10@27.5s
Squat
5@100
5@120
2@140
Added belt
3x2@140
After last set dropped to:
10@100, 12@60 constant tension
Then trained biceps with a mate. Giant sets; something like 3 descending sets of hammer curls, barbell curl, cable curl with a rope. Then forced eccentrics on dumbbell preacher curls.
Squats were good, need to get tighter. Getting more and more comfortable, though, and better at finding a groove. Second time around, squats were just nauseating, but I quite liked the drop sets following. Seems like something to toss in a bit more frequently.
Bench was good. Starting wide seems to do something for my speed in a good way. I could probably reason out why, but in the meantime it feels good. Got a bit tighter with my lats, which made a world of difference.
Accessories were good. Got a pretty hard biceps workout in with a couple of mates. Couldn’t lift my arms too easily afterwards.
06/04 CMS 3 W5D4
Bodyweight 89.0kg
Deadlift to knees
5@60
5@100
3@140
3@160
2x3@190
Alternate grip
5x3@220
Military press
10@20
5@50
5@60
5x5@70
Close grip floor press
12…1…1…1@90 dropset 14…3…3…3@60 into 3x30 band pushdowns
Banded leg raise
4x20
Didn’t get enough sleep and felt like crap the whole day. Workout felt harder than it should have; no doubt about getting it finished, just everything felt heavy. I think the form was fine.
Now after yesterday’s DOMS has set in I can’t straighten my arms.
Extra
Band rows 4x20
07/04 Extra
Shoulder rehab
08/04 CMS 2 W1D1
Bodyweight 89.0kg
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
5x3@110 (4)
Squat last rep paused
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
5x3@150
dropsets 5@130, 5@100, 15@60
Bench press last rep paused
Wide grip
5@75
5@90
4x4@100
Regular grip
4@100
Flye / rear delts
5x10@27.5s
TKE
5x20
New cycle, day one.
Another slog, and plenty of work done. Bench was a bit sketchy since I still can’t quite straighten my arms, more so on the right side. Still, got to work the setup and didn’t struggle with any reps.
Squats were quite good. Kept quite tight, and things went smoothly. I’ve brought my grip in very slightly for the last week or so; enough to generate some additional upper body tension but not enough to root my shoulders. It seems to add something. Hoping to build a little more leg with the drop sets.
Took it a bit easy for the assistance work because I felt pretty stuffed, and it was getting on a bit.
09/04 Extra
Lat pulldown: 15@45, 15@55, 2x15@35 slow negative
Band Meadows stretchers 3x15
10/04 CMS 2 W1D2
Bodyweight 89.0kg
Deficit deadlift
5@60
5@100
3@140
2x3@160
4x2@190
Military press
10@20
5@50
5@60
2x4@70
2x2@80
1@85
2x1@90
2x2@80
2x3@75
2x4@70
5@65
6@60
7@55
8@50
Flye / rear delts
5x10@27.5s
Deadlift
4@140
3@160
2x3@190
Alternate grip
2x3@220
4x2@230 held for 20 seconds
Ran out of time there.
11/04 Extra work
Band lateral raises x heaps
Shoulder prehab
Calves
12/04 CMS 2 W1D3
Bodyweight 89.5kg
Squat
10@20
5@40
5@60
5@80
5@100
4@120
2x3@140
Added belt
4x2@160
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
6x2@110 (5 reps last set plus one forced rep)
Pullup / dip
5x10@BW
Squat
5@20
5@90
4@110
3@130
Added belt
5x3@150 dropset 10@100
Good, brutal session. Took a lot to get through, but didn’t break anything. Going to sleep forever so I can do rack pulls tomorrow without turning inside-out.
13/04 CMS 2 W1D4
Bodyweight 89.0kg
Deadlift to knees
5@60
5@100
3@140
3@160
2x3@190
4x3@220
Military press
10@20
6@50
6@60
5x6@70
Rack pull
4@190
2x3@220
2x3@245
Add belt
2@270
1@270
1@260
Reverse band leg press constant tension
15@2 plates per side
15@4
3x15@6
Back extension
5x10@BW
RKC plank
3x30 seconds
Mostly Ok, working with limited energy. Got through most of it slowly but steadily. I didn’t have enough gas to get all 3 sets of 270 rack pulls, and I’ve got a bit of an aggravated hip again, this time on the left side. Hopefully not too much of a set-back.
I think I spent myself too early on pulls because the bar was sticking on my thighs, which made locking out a pretty shitty task. Haven’t really struggled with it before, but I guess I’ll have to baby powder my legs in future.
PM Extra
Bicep giant set x 3
(3 descending weights hammer curls, FG barbell curl)
DB preacher with forced eccentrics x 3
Calves
15/04 CMS 2 W2D1
Bodyweight 89.5kg
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
5x3@110
Squat last rep paused
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
5x2@150
Bench press
5@70
5@85
5x5@100
Reverse band leg press constant tension
15@4 plates per side
15@6
4x15@7
Natural GHR with assistance
5x10@BW
Spent the rest of the weekend in a little world of pain. Still a bit gimpy and stiff, but it actually didn’t make too much of an impact. Bench wasn’t super-strong, but it was decent. Second round felt pretty good, nice to get the volume in.
Squats were really the major cause for concern, but I didn’t have any dramas; thankfully it wasn’t a massive weight or volume today, though. Actually had quite good form. I may feel differently tomorrow, but for now I’m happy enough.
For this session and the last I used a bit heavier reverse band on the leg press than I have previously. It felt good, really hard on my quads and hamstrings. Might be worth some muscle growth on my legs, if I’m doing things right. The volume of squats doesn’t seem to have hurt.
16/04 Extra work
Meadows row (10kg plates): 8@3 plates, 4x8@5
Pulldown: 15@50, 15@60, 8@70, 8@80 into 7@60 into 8@40
Seated calf
17/04 CMS 2 W2D2
Bodyweight 89.5kg
Military press
10@20
5@50
4@60
2x4@70
2x3@75
3x2@80 (4 last set)
2x3@75
4@70
5@65
6, 7, 8@60
Close grip floor press
6…1…1@100 dropset
6…1…1…1@80 dropset
9…3…3@60 dropset
Band pushdowns 3x10
Flye / rear delts
3x10@27.5s
Deadlift
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
6x2@220 held the last rep for 30 seconds
Hanging leg raise
5x20
Front squat hold
15sec@140
15@160
15@180
TKE
2x30
Really, really low on energy, but fairly motivated. Nothing moved too fast, nor was anything too ugly. I got a bit sore in the left shoulder during the press, so I’ll have a play around to see what it might be. Obviously, there will be some sort of prehab done in penance.
My back and hips were a bit sensitive, so pulls were tight and cautious. Didn’t make anything feel worse.
PM Extra work
Band hammer curls
Shoulder prehab
19/04 CMS 2 W2D3
Bodyweight 89.5kg
Squat last rep paused
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
5x3@150 (6 last set)
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
6x3@110
Pullup / dip
5x10@BW
Squat
6@90
6@110
3x6@120
Natural GHR with assistance
3x12@BW
Took today more slowly because I felt pretty tired coming into it, but in lieu of energy at least I felt motivated. The first round squats were great; while 6@150 isn’t a PR, it probably counts for something after the prior sets, the pause, and the decent execution. Certainly could have done another rep or two, with ugliness ensuing.
Bench was more of a struggle. I didn’t get my legs set-up and working properly until a few working sets were done. I’m happy that I worked out that’s what it was, though, in time for the remaining sets to get a bit better. I also think my triceps are recovering from Wednesday.
Second round squats were good, too. I’m pretty sure that leg press and higher rep squatting is doing some good, as I’m feeling stronger and more consistent.
PM Extra work
Calves
20/04 CMS 2 W2D4
Bodyweight 89.0kg
Deadlift to knees
5@60
5@100
5@140
2x5@160
4x4@190
Incline bench press
10@20
5@60
3@80
2x3@90
2x3@100
3@90
Close grip floor press
8…1…1@100 dropset
8…1…1…1@80 dropset
8…4@60 into
Band pushdowns 3x30
Rack pull
2x4@200
Alternate grip
2x3@230
Add belt
2x3@260
2x2@260 held last rep for 20 seconds
Reverse band leg press
15@4 plates per side
15@6
15@7
2x15@8
12@9
8@10
Called it there. Wasn’t planning on doing that much leg press, but one of the guys from the gym wanted to work in, and we started egging each other on a bit. My legs were pretty cactus by the finish.
Everything started Ok, although I’m still feeling really flat and low on energy. Ended up not pushing the rack pulls too hard, just to save my hips a bit of grief. Pretty happy with today’s effort though.
22/04 CMS 2 W3D1
Bodyweight 89.0kg
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
5x3@110
Squat
10@20
5@40
5@60
5@90
4@110
2x3@130
Added belt
3x3@150
3x2@160
Bench press last rep paused
5@70
4@90
4x4@100 (7 last set)
Flye / rear delts
4x10@30s
Lower back machine
No rack for good mornings
12@35
12@65
3x12@90 that’s all it would hold
TKE
2x30
Not a bad day. Still not feeling 100% in terms of energy, but it’s all getting done.
23/04 Extra special bonus round
Biceps in the morning. Parents-in-law have a neutral grip curl bar, like a short Swiss bar. Not sure what to call it, but I made good use of it.
Calves in the evening.
24/04 CMS 2 W3D2
Bodyweight 90.0kg
Deadlift to knees
5@60
5@100
5@140
4@160
2x3@190
Alternate grip
5x2@220 (supposed to be 205)
Military press
10@20
6@50
5@60
4@70
2x3@75
2x2@80
1@85
1@90
2x2@80
2x3@75
4@70
5@65
6@60
Deadlift supposed to be rack pulls
4@180
4@205
4x3@230 held the last rep for 20 seconds
Reverse band leg press
20@4 plates per side
20@6
20@7
20@8
Feeling pretty bloody zapped today, so things went slowly, both in terms of slow rep speed and long rest.
PM Extra jazz
Leg raises: 4x20
25/04 ANZAC Day
[i]They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
Lest we forget[/i]
Swiss bar hammer curls, a bit heavier.
Band curls
Shoulder prehab
26/04 CMS 2 W3D3
Bodyweight 89.0kg
Squat
10@20
2x5@40
5@60
5@95
4@115
2x3@135
Added belt
4x3@155
1@155 mis-grooved
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
6x3@110 (5 last set)
Flye / rear delts
5x10@30s
Squat
4@105
4@125
Good morning
5@60
2x5@80
Still no sign of any kind of energy or punch. Nevertheless, I decided to put up my training max on squats, ever so slightly. Most of the squats felt good, but my hips were super tight and made my knee angry. Mis-grooved the last set, and racked it rather than tempting fate. Still, happy with the extra weight.
Bench felt much better than the past couple of days. Really worked on digging my traps into the pad and retracting. Had to wrap it up pretty quickly after a couple of accessories. Didn’t get through the second lot of squats, my knees didn’t cooperate.
28/04 CMS 2 W3D4
Bodyweight 89.0kg
Deadlift
5@60
5@100
3@140
3@160
2x3@190
Alternate grip
5x3@220
Bench press last rep paused
10@20
5@50
5@70
5@85
5x5@100 (8 last set, failed 9th half way)
Close grip floor press
6…1@100 dropset
7…1…1@80 dropset
10…3@60 into 3x30 band pushdowns
Snatch-grip rack pull
4@140
4@160
4x4@180 straps for 3rd and 4th sets
Leg raise
4x20
Had to do Sunday; spent yesterday down the coast. Hips were pretty tight from the driving, though they loosened up a bit.