18/12 Week 3 Day 2
BW 92.5
Deadlift
2x5@60
5@100
5@140
4x4@185
2@215
2@240
17@185 touch and go
Bench press all paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
2x3@120 first rep paused
2@125 first rep paused
2x4@115
2x3@107.5 long pause, wide grip
Stone load
2x6@third lightest stone
3x3@next heaviest
6 pullups after each set
Inverted row/ band flye
4x20/30
Hard but good. Deadlifts moved quite well, and I think I’m keeping the momentum up. Elbow, triceps and biceps started to hurt a bit during bench, but I made it through. Accessories were much of a muchness, but the main lifts were pretty good. The exception was the Atlas stone loading; that improved a wee bit in spite of how banged-up I felt. Going to try getting done more reps with the bigger stone, and a higher platform, before I bother with the next heaviest.
PM
Neck harness 2x20,1x10@24; 2x20@16
20/12 Week 3 Day 3
BW 93.0
Seated leg curl7x12, 30 seconds rest between sets
Squat last 2 reps paused
2x10@20
8@65
6@82.5
5@107.5
4@115
4x6@122.5
Bench press all paused
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
2x3@120 first rep paused
2@125 first rep paused
1@130
2x3@117.5 all paused
3x3@107.5 long pause, wide grip
Tricep hell a couple of runs, 5 reps working to the chest up to a 3 board. Triceps died badly
Into band pushdowns 5x30
Safety bar squat last rep paused
6x6@100
Stinking hot today, which made things interesting. It was especially nice since I had to drive around in it from 5:30 in the morning to get to some job interviews. Things went pretty well, though.
Since squats were programmed easy, things weren’t heavy, but it was very hard to maintain any energy. Bench wasn’t bad. The 130 single wasn’t exactly a rocket, but it was pretty good for no legs. Tricep hell is a monster; my arms died so quickly. Seems like a worthwhile move.
Went back to safety bar squats to salvage some manhood. I could have done more reps, but since it’s a crap day I’m happy enough. I definitely feel my quads.
23/12 Week 4 Day 1
BW 91.5 too low
Seated leg curl plus bands
7x12, 30 seconds rest between sets
2 drop sets
Squat last rep paused
2x10@20
8@65
6@90
5@115
4@130
2@145
Felt like crap so I called it.
Bench press first rep paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
3,2@120
At this point I worked out I wasn’t going to be able to anything useful, so I took a break.
Bench press
Feet up
4@100
3@110
3,3@120
Feet down
1@125
0@130
Close grip
3x5…5…5@80, 20 second rest pauses
Band pushdown 4x30
Leg extensionvs bands
7x20, 30 seconds between sets. 2 drop sets
Today was pretty hopeless. I was with my wife in hospital all day yesterday without food or water for a good 9-10 hours, and didn’t get any sleep last night. So the result was feeling asleep today and having a garbage training session.
I think I’ll try to get better by tomorrow, and try day 2, so I don’t have to do it on Christmas day. Then I’ll try the squats again on Friday, and do the scheduled bench session.
24/12 Week 4 Day 2
BW 92.5
Deadlift
2x5@60
2x5@100
5@140
4x4@190
2@220
1@245 Slow, didn’t attempt a second rep
10@190 touch and go
Bench press all paused
Feet up
2x10@25
7@42.5
6@57.5
5@72.5
4@87.5
3x4,1x9@100
Pendlay row
6@70
6@110
6@120
6@130
6@110
Bent over row 22@80
Pinwheel curl 3x8
Barbell curl 7x12, 30 seconds between sets
Pullup/ band flye 3x8/30
Wasn’t expecting a 100% performance after yesterday’s suckfest, so in that light I’m happy with how it went. 220 wasn’t bad at all, but 245 was super slow, and a second wouldn’t have moved. I’ll get another chance in a couple of weeks, after a deload next week. Bench was light in preparation for max testing on Friday, so that went as expected.
Accessories were easy so I didn’t burst anything; I got a good pump anyway. Hoping to regain some lost weight over the next couple of days.
26/12
Neck harness 3x30
27/12 Week 4 Day 3
BW 93.5
Hamstring curl5x10 plus 20 partials
Squat last rep paused
2x10@20
8@65
6@90
5@115
4@130
3@145
4x4@150
Front squat
6@100
2x5@105
Bench press all paused
2x10@20
8@37.5
6@60
5@80
4@95
3@107.5
2@117.5
1@122.5
1@125
1@130
1@135
0@137.5
3 board press 3x5@120
drop set 24@80 then 8@60 to the chest
Into x20 band pushdown
Leg extension vs bands
4x30
Feeling much better (and heavier) today. Squats didn’t feel great warming up, but the working sets were good. Front squats also seemed alright, but I’m hoping I can push the reps higher. Bench wasn’t too bad, but it wasn’t phenomenal. 135 equals my best, from the meet a month ago.
PM Extra stuff
Neck harness 3x30, 2x12
Grippers
28/12 Extra work
Upright rows
Band biceps
30/12 Week 5 Day 1
BW 93.0
Hamstring curl 4x12 light
Squat
2x10@20
8@65
6@97.5
5@122.5
4@137.5
3@150
2x1@165 belt on for second set
0@180
Bench press all paused
Feet up
2x10@20
8@32.5
7@47.5
6@65
5@80
4@100
3@110
3@120
2x3@110
2x4@100 close grip, long pause an inch from chest
12,8,8@100
Band pushdown 4x20
Safety bar squat 3x6@100
Another bad day for squats. Just didn’t have 180 in me today. It might be time to up the volume and lower the relative intensity a bit. Bench was pretty good.
Close-grip bench press 5,5,5,4,3@105
31/12 Happy new year extra work
Band biceps
50 pullups/chinups
01/01/2014 Week 5 Day 2
BW 93.0
Bench press all paused
Feet up
3x10@20
2x8@37.5
7@55
6@70
5@87.5
4@102.5
3@112.5
1@125
1@130
2x4@107.5
2x5@97.5
2x4@107.5 close-grip, long pause an inch from chest
3x1@135, SlingShot
Rear delts 4x15
I don’t like this machine much
Hammer Strength chest-supported row
12@1 plate per side
12@2
12@2.5
12@3
12@2
That’s all. Pretty blasé today. I trained for the first time at the gym at which I just accepted a position. It’s not bad, just not quite on par with the centre I’ve been going to. I might try to get my strength stuff done over there and do some bodybuilding and conditioning at work.
04/01/2014 Week 5
Band pull-aparts 6x20
Bulgarian split squats 2x30@BW
05/01/2014 Week 5
Chinups: 2x30 in clusters of 5 reps, then 3x12
Band pull-aparts 6x20
06/01/2014 AM Extra
Deadlifts up to a single at 220. No chalk
Chest-supported t-bar 4x10, 1x20
Machine preacher: worked up in 12s until I could only get 10, then did 2 drop sets; twice.
Hammer-Strength shoulder press: 6x12
06/01/2014 Week 6 Day 1
BW 92.0
Bench press all paused
2x10@20
2x8@60
5@75
2x4@90
2x3@105
5x3@110
Squat last rep paused
2x10@20
8@60
5@90
2x5@110
5x5@130
Front squat
3x3@100
Bench press close-grip, paused one inch from chest
5@75
5@90
4x4@100
Seated leg curl 5x12
Hack squat 7x10 constant tension
Trained at work today, twice. I had a fun time this morning. Just chased a good pump.
I didn’t have time to make it to the other place for squats, so I made do. Started Sheiko again, number 29. Bench was fine, although it was done in a rack on a narrow pad. Squats weren’t inspiring but they weren’t ugly. My legs feel pretty weak at the moment so that needs to change.
07/01/2014 Extra work
Machine preacher: 5x5 heavy
Incline dumbbell curl: 5x20
08/01/2014 Week 6 Day 2
BW 92.0
Deadlift
2x5@60
2x5@100
5@140
4x4@190
2@220
2@245
13@190 touch and go
Incline bench press last rep paused
2x10@20
2x6@60
6@80
6@90
2x6@95
6@80
Dip / chinup 5x5@20
Deadlifts didn’t feel great; my back was tight and my hamstrings pretty sore from Monday. Considering that, I’m very pleased. I did kind of tank when it came to the rep-out set, though, so hopefully that will build up next week. Accessories weren’t fantastic, but whatever. That was all I could fit in before I had to get back to work. I’ll try to squeeze some accessories in tomorrow.
09/01/2014 Extra work
Machine preacher: 7x15, 30 seconds rest
Barbell curl: 8…4…2
Rope hammer curl: up to heavy 8, drop set of 14
10/01/2014 Morning shoulders
Seated lateral raise: 5x12
Reverse pec deck: up to a heavy 8, then 4 dropsets of 8. Twice
Behind the back cable lateral raise: 3x10,8,6 alternating sides with no rest
HS seated press: 3x12
10/01/2014 Week 6 Day 3
BW 92.0
Bench press all paused
2x10@20
2x8@60
5@75
5@90
4@100
2x3@110
2x2@120
Feet up
2x3@110
4@100
6@90
8@80 (did 15)
Squat last rep paused
2x10@20
8@60
5@90
2x4@110
2x3@130
5x3@140
Front squat
6,3@100
Lying leg curl 6x10
Hack squat 2x15
Felt sick yesterday afternoon, so I did the session today (Saturday). Went pretty well. Bench okay, squats feeling decent.
12/01/2014 Extra work
Banded pushups: 5x20
Band pushdowns: 4x30
13/01/2014 Week 7 Day 1
BW 91.5
Squat last rep paused
2x10@20
8@60
5@90
4@110
2x3@130
5x2@150
Front squat
2x3@85
2x3@100
4x2@110 no pauses
Bench press first rep paused paused
2x10@20
2x8@60
5@75
4@90
2x3@105
5x3@120
Seated leg curl 6x12
Hack squat 3x20@1 plate per side, no lock-out
Not too bad, had some strength, but I felt pretty buggered. Think I got food poisoning or something.
14/01/2014 Week 7 Day 2
BW 91.5
Deadlift
2x5@60
2x5@100
5@140
3@165
4x4@195
1@225 killed it there, felt like I was only using one leg
Incline bench press last rep paused
2x10@20
6@75
2x6@85
4x6@95
Floor press vs light band
4x10@80
Into band pushdown: 7x12 low rest
Meadows row 5x12
Chinup 4x6@BW
Band straight-arm pull-down x20 before every set
Came in feeling keen but didnt have the greatest day today. Still recovering from Monday’s mystery illness and for some reason my left hamstring origin feels like it’s coming apart. Hence, deadlifts were shitty; I couldn’t drive with my left leg at all and every rep made my head explode. For the win.
Inclines and all the accessories were fine, for the energy I could muster.
It’s been hard to maintain an appetite and enough food intake lately with the crazy heat and my new job, so I’m going to have to turn things around. Time to get more frequent meals in.
16/01 Armament
Rope pushdowns: 7x12, 30 seconds rest
Rolling triceps: up to 8…3…2@22.5/side
Machine triceps: 4x10 plus 2 drop sets
Rope hammer curl: 7x15, 30 seconds rest
Machine preacher: up to a heavy 8 and 2 drop sets with partials
17/01/2014 Week 7 Day 3
BW 91.5
Squat last rep paused
2x10@20
8@60
5@90
4@110
2x3@130
5x2@150
Bench press all paused
2x10@20
8@60
5@75
4@90
2x3@105
2x2@120
3@110 (5)
5@100 (9)
7@80 (15)
Front squat
2x5@80
4x4@100
Seated leg curl 5x10 double contraction
Hack squat 3x20 narrow
Felt pretty sleepy for this one, but everything went well. The bar felt good on my back for squats, even if I wasn’t really fast. Front squats seem to be creeping along too. The issue seems to be how my knees are feeling, which rules how hard my quads work.
Bench was good even after training arms yesterday. Definitely feel my triceps in a good way.
18/01 Backathon
Pullup: 50 total reps + 10kg for half of them
Pull-down: 5x8 heavy, double contraction. One drop set
HS CSR: 2x15, 12, 10, 6 working up, then a back-off set of 17
Later that day: band upright rows 5x25
20/01/2014 Week 8 Day 1
BW 92.0
Squat
2x10@20
8@60
5@90
5@100
4@120
2x3@140
4x2@160
Bench press first rep paused
2x10@20
8@60
5@75
4@90
2x3@105
6x3@120
Front squat
3@80
3@90
3@100
3,3,1@110
Lying leg curl 4x10 + 5 partials
Hack squat 4x20
Good session despite a lack of sleep. Squats didn’t feel great but the weight moved. No belt so far, but no ugly reps, though some slow ones. Front squats were good until I started losing the bar due to fatigue and sweat. Bench was a little slow but not as slow as it’s been before, I think due more to the equipment and setup than strength.
22/01/2014 Week 8 Day 2
BW 91.5
Deadlift
2x5@60
2x5@100
5@140
3@165
4x4@195
2@225
Belt on
1@250
Belt off
10@195 touch and go
Bench press
2x10@20
8@60
5@75
4@90
2x3@105
3x2@120
2x2@125
2x3@120
8@100
Meadows row 5x12
CSR 6x15 wide grip
Lateral raise/ rear delt spider walk 4x20/x20 per side
Another day without much sleep and feeling nauseous, but an alright season nonetheless. I’m happy that I’ve been able to give things a reasonable effort in spite of not feeling 100%. Only got a slow single at 250, and 10 reps was less than I’d hoped for with 195, but I’ll take it. Certainly not a wasted effort. Bench was a little slow too, probably from fatigue, but didn’t grind much.
Accessories were good. Tried to get some good volume on back and a little bit of shoulders and it felt good.
23/01 Armitage t
Rope pushdown/ rope curl: 4x15, 2 drop sets
Machine preacher: 3x10 plus partials
Rope overhead extension: 3x10
24/01/2014 Week 8 May 2
BW 90.5
Squat
2x10@20
8@60
5@90
4@110
2x3@130
2@150
Add belt
5x3@150
Front squat
5@100
Bench press first rep paused
2x10@20
8@60
5@75
4@90
2x3@105
3@120
4x3@115
2x3@110
Out of time and energy.
Ended up coming home really sick, spewing must of this weekend, hence the late post. Mostly recovered now, but I’ll take an extra day to rehydrate and bloat up for the next squat session. Hopefully haven’t stepped back too far.
29/01/2014 Week 9 Day 1
BW 90.5
Squat
2x10@20
8@60
5@90
4@110
2x3@130
1@150
2x3,1x5@130
Bench press first rep paused
2x10@20
8@60
5@80
5@95
5x4@110
Front squat
2x5@75
2x4@95
3,2@110
Leg extension 6x10 double contractions
Didn’t feel great, so I stepped the top sets down in weight. Front squats started to feel OK, but I didn’t push them. Lost a lot of weight being sick.
31/01/2014 Week 9 Day 2
BW 90.0
Bench press first rep paused
2x10@20
8@60
5@75
4@90
2x3@105
2x3@115
3x1@125
Feet up, all paused
4x5@105
5@90
5@80
Feels a little weak.
01/02/2014 Week 9 Day 3
BW 90.0
Squat
2x10@20
8@60
5@90
4@110
2x3@130
5x3@150
Add belt
5@150 pretty fast, for me
Bench press first rep paused
2x10@20
8@60
5@75
4@90
2x3@105
2x3@120
3x1@125
Feet up
2x3@110 all paused
4@100 (did 7)
6@90 (12)
8@80 (11 rest pause 4)
Leg press 4x15 wide, constant tension
A little better today. Squats were decent for beltless, and the belted set was pretty good. Same can’t be said for bench. My form felt off, there was no speed and my arms weren’t doing much. Feeling a bit more human.