26/08 Sheiko CMS Prep 1 W3D1
Bodyweight 92.5
Squat last rep paused
2x10@20
8@60
5@95
4@115
2x3@135
Belt on
5x3@155 (4 last set)
Bench press first and last rep paused
2x10@20
8@50
5@70
4@85
2x3@100
6x3@115
DB flye / rear delts
2x15/20@70lb
Squat
5@95
5@115
4@135
Leg press
7x12@3.5 plates per side, 30 seconds rest
Best cardio ever 5 bike sprints
Squats were abnormally strong. The speed was pretty great, and I got the pauses. Not sure how that happened, but it was good. Benching, by comparison, wasn’t amazing, although it was still pretty good.
I started feeling quite green during the flyes, however, and felt dizzy during the second round of squats, even though my legs felt good. Went to leg press so I wouldn’t have far to fall and then knocked out some conditioning. Still pretty queasy, not to mention knackered. Need to recover well from today, but I’m pleased with what was achieved.
28/08 Sheiko CMS Prep 1 W3D2
Bodyweight 93.0
Deadlift 2" deficit
6@60
6@100
4@140
4@160
2x3@180
5x3@210
Bench press all paused
2x10@20
8@50
8@70
7@80
6@85
5@90
4@100
2x3@105
2x2@115
2x1@125
2x2@115 (4 reps second set)
2x3@105
4@100 (9)
6@90
8@85
10@80
12@70
Deadlift to knees 2" deficit
4@140
4@160
5x4@180
Snatch grip RDL
12@150
Lat pulldown
2x10, 3x6 going up in weight
Machine preacher curl
15, 12, 9, 6 reps going up in weight, 2 drop sets.
My shoulder’s been bugging me the last few days. I think it could be (at least partly) due to pushing the dips too hard, so I think I’ll save them for a while for lower volume work. Deadlifts went ok, if slow. Bench wasn’t bad, except for the niggling feeling. Triceps really started to tank working back sit down in weight, although I did push the reps up in a couple of the sets.
The lighter second round pulls felt very comfortable. I’m certainly taking that as a good sign.
PM
Inverted rows
30/08 Sheiko CMS Prep 1 W3D3
Bodyweight 93.0
Squat
2x10@20
8@60
5@95
4@115
2x3@135
Belt on
2x1@155
Felt like crap so I called it quits
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
6x3@115 (4 last set)
Lying leg curl
4x12
Rope pushdown
4x10, 1 drop set of 10
Squats sucked. My knees, hips and lower back feel terrible. Could be because I had bugger-all to eat, and spent the morning walking all over. At any rate, the form wasn’t bad; I just had no push at all and it wasn’t worth blowing a gasket. Bench press I was happy with; although my shoulder still feels pretty feral I felt fast.
I’m out all weekend so I doubt I’ll get the next deadlift session in. If i get the chance, sweet. Otherwise I’ll take the rest. I’m at a Highland gathering tomorrow
PM Extra work
Neck harness
02/09 Sheiko CMS Prep 1 W4D1
Bodyweight 93.0
Squat last rep paused
2x10@20
8@60
5@95
4@115
2x3@135
Belt on
7x3@155
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
2x3@115
3x2@122.5
2x3@115
DB flye / rear delts
2x15/20@70lb
Leg press
7x12@4 plates per side, 30 seconds rest
Laid in the corner for a while
Standing leg curl
5x10
Grip
Much better squatting performance than Friday. Turns out eating and sleeping do indeed help. I’m still pretty tight, but a bit of extra mobility work made things work well enough. I’m sure I wasn’t getting pauses in this frequently before the last comp, so I think I’m progressing.
Bench is flying. The doubles were really sharp. I think each set at 122.5 may have been a PR, in fact. I’m spending a little more time holding the weight at the end of the sets, too, rather than racking it straight away.
Accessories were pretty killer. Just enough to feel it in the right places, without snapping anything. Although, with leg press it was a close thing. My legs felt like fiery death for about 10 minutes afterwards.
04/09 Sheiko CMS Prep 1 W4D2
Bodyweight 94.0
Snatch-grip deadlift 2" deficit
6@60
6@100
3@140
2x3@160
4x2@180
Bench press all paused
2x10@20
Feet up
8@50
5@70
5@85
2x5@100
5x4@105 (all paused last set)
Deadlift 2" deficit
4@140
4@160
2x3@180
3x3@210
3x2@220 (5 touch and go reps last set)
Snatch-grip RDL
16@150
Rope pushdown
4x12
Good stuff today. Not bursting with energy, but had some strength to work with. Kept things relatively simple and short, and that worked fine. Pushed for reps on the last top set of pulls with some light taps. Could have got a couple more if they got really ugly, but I’m happy with the good-looking reps.
Went feet up on bench to stress my upper body some more at the lower programmed weight, and that felt good too. Skipped flyes with a mind to getting them in on Friday and some back work tomorrow.
Not sure quite what the plan is with bodyweight. Might try for another kilo or two, then try to level off around 94. I really should be weighing myself in the morning before I eat, not at the gym in the afternoon.
05/09 Stuff
Pullups 60 total
Bent over row 7x12@60
Neck harness 4x10, 1x20
06/09 Sheiko CMS Prep 1 W4D3
Bodyweight 92.0
Squat
2x10@20
8@60
5@95
4@115
2x3@135
Belt on
3x3@155
2, 3x1@165
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
4x3, 2@115 death
3@105
DB flye
4x20@20
Front squat
4@60
3@70
3@80
Grip
Standing leg curl
2x20
Lots of suck today. Squats and bench were both lacking power. Had to train much earlier than normal, so I’d only been up for an hour and a half and hadn’t eaten breakfast in case it came back up. Didn’t work so well.
While I struggled for energy, I did find I wasn’t as locked up today. Yesterday I got a bit of PVC pipe to roll on, and I made good use of it.
07/09 Sheiko CMS Prep 1 W4D4
Bodyweight 92.5
Deadlift to knees 2" deficit
5@60
5@100
4@140
4@160
2x3@180
3x2@210 popped my hip
Incline bench press weird bar
6x5@bar + 80
Deadlift
4@160
4@180
Rooted
Lat pulldown
2x12, 8, 2x6
Bicep curl
7x8@35, 30 seconds rest
What a nightmare. I don’t know what’s going on. My hips are on fire.
11/09 Deload D1
Bodyweight 92.0
Deadlift
6@60
6@100
5@140
4@160
2x3@190
3x2@220
Snatch-grip RDL
6@150 slow eccentric
Bench press first and last rep paused
2x10@20
8@50
5@70
5@85
5x6@100
DB flye
2x20@45lb
Front squat hold
20 seconds@100,120,140
15@160
Rope pushdown
3x12, 2 drop sets
Took Monday off. My hips are still jacked up. Had a good amount of strength today, I’m just feeling worn. Deadlifts were slow because I was apprehensive about axing myself again. Once I’m healed up things should be pretty cool.
Bench was good. Accessories were good. Going to try some heavy supports for core strength and to get some overload. Might start using my Slingshot occasionally, too, to get used to a bit more weight in my hands.
PM Extra
Light hip and lower back stuff
Neck bridges
12/09 Arbeit
Pullup 60 total
Band pullaparts
Side planks
13/09 Deload D2
Bodyweight 92.0
Squat
2x10@20
6@60
5@95
4@115
2x3@135
Belt on
5x1@155
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
5x2@115
Lying leg curl plus mini band
6x10
Bulgarian split squat
4x10
Not feeling brilliant. Not too sore, at least. Hopefully a weekend of solid work and gorging myself will set up a good day when I start the new mesocycle, on Monday.
Need to pay more attention to my food intake.
Did some hip and shoulder prehab over the weekend
16/09 CMS Prep 3 W1D1
Bodyweight 92.0
Squat
2x10@20
6@60
5@105
4@125
2x3@145
Belt on
4x2@165
Bench press First rep paused paused
2x10@20
8@50
5@70
4@85
2x3@100
2x3,2x2@115 ran out of…I don’t even know
DB flye / rear delts
3x12@75lb
Front squat
5@50
5@70
3x3@90
Holds
2x20sec@140
10sec@160
Leg press
12@4 plates
8@5
8@6
Ups and downs today. Squats were pretty good; that’s about as good as 165 has felt. I’m at a loss when it comes to bench though. It just sucked. My first guess is that I need more triceps work from pressing movements as opposed to pure elbow extension. Hopefully I can get back on the ball quickly.
PM Extra stuff
Pushup against bands: 15+5+5 rest paused, 4 sets
Inverted rows: 100 total
Found something to do in lieu of floor press.
17/09
DB hammer curls
Pinwheel curls
Barbell curl 7x8, 30 seconds rest
18/09 CMS Prep 3 W1D2
Bodyweight 91.5
Bench press
2x10@20
8@60
5@80
4@90
2x3@105
5x2@122.5
Deadlift
5@60
5@100
3@140
3@160
2x3@190
2x3,4x1@220
Snatch-grip RDL
10@150
Bench press feet up
5@75
5@90
4x4@105
Bent over row
5x10
Machine rear delts
4x20 plus a drop set of 20
Machine lateral raise
4x20 plus a drop set of 20
Grip
Back extension
3x12@BW
2x30sec holds with a plate behind my head
Well. Today didn’t cause pain or injury, although I’m bloody sore from Monday and yesterday. It also wasn’t a very impressive day today, to be honest. Benching seemed better than Monday, thank goodness, but not on par with a few weeks ago. Deadlifts felt far better, but they’re still lagging. Didn’t have the speed to get more reps in before my head started spinning. Hopefully things will move forward and I’ll be able to get some numbers up. Accessories felt really good. Nothing too draining, just a nice pump.
I’m so close to just going bonkers and eating myself into a coma. I have no idea where my weight is going.
PM Extraz
More pushups against bands with rest pauses
RKC planks x 30 seconds x many sets
Hip and shoulder rehab
20/09 CMS Prep 3 W1D3
Bodyweight 91.0 !! WTF
Squat
10@20
10@40
5@60
3@100
2@130
1@140
Belt on
8x4@150
Bench press all paused
6@40
6@60
3@80
3@100
6x2@110
DB flye / rear delts
2x10
Front squat hold
3x10sec@160
Lying leg curl
5x12
Bulgarian split squat
4x10
Trained with a friend who’s running Smolov Jr for squats at the moment. Squats were pretty tough, but nice and tight considering the volume. I’m happy with how they looked and felt. I was feeling it a lot in my elbows and shoulders going into bench, though, so I kept it conservative.
Got an internship at an awesome warehouse gym. They’ve got everything. Equipment and people who actually lift. Looking forward to starting up.
21/09 CMS Prep 3 W1D4
Bodyweight 91.5
Deadlift to knees 2" deficit
5@60
5@100
3@140
3@160
2x3@190
4x2@210
Snatch-grip RDL
12@150
Incline bench press
3@bar + 100
5x3@bar + 90 (5 last set)
4@bar+80
dropset 16@bar+40
Machine lateral raise
4x20 plus a drop set of 20
Bent over row
12@60
12@80
3x10@100
Not bad. Took it easy on the deadlifts.
PM Extra
Neck harness 3x30
23/09 CMS Prep 3 W2D1
Bodyweight 90.5
Bench press first rep paused
2x10@20
8@50
5@70
4@85
2x3@100
5x3@115
Squat last rep paused
2x10@20
6@60
5@95
4@115
2x1@135
Add belt
1@155
Close grip bench
5@75
5@90
4x4@105
DB flye
3x20
GHR
4x10
Sled drag
Felt crap going in to this one. Squats sucked. Bench was hard but didn’t suck as much. Hot and dehydrated. Got to play on nice equipment.
PM
45 back extension 3x15
GHR 2x12
Reverse hyper 5x10
Reverse hyper is pretty cool.
24/09 Extra
Log press up to 2@80 then 10@60
Reverse hyper 5x10
Neutral grip bar curl 5x8
25/09 CMS Prep 3 W2D2
Bodyweight 90.0
Deadlift to knees 2" deficit
5@60
5@100
3@140
3@160
2x3@190
4x2@210
Snatch-grip RDL
16@150
Bench press last rep paused
2x10@20
8@50
6@70
5@85
4@100
2x3@105
2x2@115
3x1@125
3@105 (did 7)
5@90 (10)
7@80 (10)
Close grip floor press fat bar
10…1…1@90+1 chain
dropset
14…3…3@60+1 chain
Farmers walk 20 metres
60kg each hand up, 8 pullups, 60kg back
100kg up, 8 pullups, 100kg back
3x8 pullups
Bent over row fat bar
3x10
Band pushdown
3x30
Had a good day. No issues apart from being slow and not fat enough. Accessories were fun. Need to get my knees happy by Friday.
PM
Prowler party! Up and down weights, up to about 180kg. No shampoo, just conditioning.
TKEs
26/09
Tyre flips x lots
Neck harness 3x30
Leg extensions 3x20 plus some holds
Leg raise 5x10
Hip flexors are weak as hell.
27/09 CMS Prep 3 W2D3
Bodyweight 90.0
Squat
2x10@20
6@60
5@95
4@115
2x3@135
Added belt
3x2,1x1@155 called it
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
5x2@115
Band flyes
4x20
Squat SSB
6@60
3x6@60 + 1 chain
6@80 + 1 chain
6@80
GHR
5x10
Had a bit of a fever and felt crap all over. Squats felt like death. Bench felt crap but I still went alright.
PM
Band cat-back pulldowns 4x20
Leg raise 4x12
Prowler
Ate a stack more today
28/09 CMS Prep 3 W2D4
Bodyweight 91.0
Deadlift
6@60
5@100
4@150
4@180
2x3@205
Add 4" blocks
4x3@230
Snatch-grip RDL
16@150
Close grip bench press all paused
2x10@20
8@50
5@70
4@85
5x3@105 (5 last set)
Fat bar floor press
2@110 + 1 chain
7…1…1…1@90 + 1 chain
dropset 3…2…2@90
dropset 7…3…3@60 + 1 chain
Into 3x25 over band extension
Pullup
6x8
Reverse hyper
6x10
into 45 degree raise 3x12
Leg raise
3x12
Good day. Still feeling a bit worn out and slow, but more solid. All the reps got done and the accessories were good. Inherited a bucket of mass gainer from my brother, so I’ll be pounding that until it’s gone. Been snorting heaps of food every night after internship, so I should be back on track to putting on a kilo or two.
PM Extra stuff
Pullup 5x8
28/09 CMS Prep 3 W3D1
Bodyweight 91.5
Bench press first rep paused
2x10@20
8@50
5@70
4@85
2x3@105
4x2@120
Squat
2x10@20
6@60
5@95
4@115
2x1@135 and bailed
Close grip bench press feet up, all reps paused
5@70
4@85
3@100
5x2@115
Squat SSB
5@60
5@80
3x3@100
Leg extension
5x20
GHR
3x12
Buggered if I know what’s happening with squats. Might have to just deload them for a while. Bench was good.
[b]PM [b]
Weighted planks
02/10 CMS Prep 3 W3D2
Bodyweight 91.5
Deadlift to knees 2" deficit
5@60
5@100
3@140
3@160
2x3@190
5x2@210
Bench press first rep paused
2x10@20
8@50
5@70
4@85
2x3@100
6x3@115
Deadlift 4" blocks
3@160
3@190
2x3@220
Didn’t go heavier, I was feeling my hips
Close grip floor press fat bar
6…1…1@100 + 1 chain
7…2…2@80 + 1 chain
5…4…4@60 + 1 chain
Pullup
4x6 weighted
3x8 bodyweight with FatGripz
Band flyes
4x25
Not bad. Got pretty fried.
PM
Pullup 3x10
Leg raise 3x12
04/10 CMS Prep 3 W3D3
Bodyweight 92.0
Squat OL shoes
2x10@20
6@60
6@85
5@105
4@125
2x3@145
Bench press first rep paused
2x10@20
8@50
5@70
4@85
2x3@100
2x2@115
3x1@127.5
Squat last rep paused
5@95
6x5@95 + 1 chain
Bulgarian split squat
3 sets
Leg extension
6x40
Borrowed some (slightly too big) oly shoes to squat in and also got a pair of knee sleeves. Felt a bit better, but I’ve lost a lot of quad strength, not to mention muscle mass. Didn’t do the top sets. Hopefully it’ll all come back soon with some smart training. Bench was tough, but got it done ok. Feeling pretty sore all over today.
PM
Reverse hyper 4x15
