Wave 3 Week 1 Deadlift 26/04
Deadlift: 5@60, 5@100, 5@140, 6x5@190
Form was really tight; lots of pop and speed through the whole rep. First and last sets were done with a hook-grip.
Squat: 5@20, 5@60, 3x15@100
Only had the energy for 3 sets today, so I’ll have to see if I can get 4-5 sets for the next couple of weeks. On a positive note, my quads were feeling heaps better after having a massage and some cupping on Monday (as well as rolling and stretching).
Natural glute-ham raise (cheating): 3x8 supersetted with
Side plank: 30sec@BW, 30sec@10kg, 30sec@20kg (10kg plates on top of hips)
Today’s session felt OK. Hopefully I can stay ahead of any more quad issues. Going to do some sets of 20 BW split squatstonight until my legs bleed, then have a big session of stretching and tissue work.
Haven’t updated bodyweight since the start of this log; it’s still hovering around 92-94kg (202-207 lb). 14%BF around the start of the log, hoping to get it checked again this weekend. Have gained a bit of size on my arms and thighs, so that’s a bonus.
From last night : Bulgarian Split squat 4x20, 1x25@BW and my legs are smashed.
Wave 3 Week 1 Press 27/04
Military press: 8@20, 5@40, 5x5@65, 9@65
Felt unusually heavy, but the speed has improved heaps. Went for it on the last set; turned out to be a good idea.
Bench press: 8@20, 5@40, 5@60, 5x10@75
Upped the weight a fraction, working on keeping super tight. They felt good, but my triceps still feel like a big weak link.
Dips: 5@BW, 2x5@20kg supersetted with
Rope overhead extension: 10@20, 2x8@30
Slowly building back up, not aiming to PR on dips but it’d be nice anyway. Best to date would be about 6@50kg, so we’ll see.
Band pull-aparts: 3x20 to finish
Lots of band tris tonight
Wave 3 Week 1 Back Session
Pullup: 5@20, 5@30, 4@40, 5@20 supersetted with
Fat Gripz chinup: 5, 5, 5, 5 @BW and
Band straight arm pull-down: 4x12
Fat Gripz pinwheel curl: 2x8@30 each side, 6@30 supersetted with
Straight bar curl: 2x8@40, 6@40
Bent-over row (extra-strict): 15@60, 12@80, 15@60
Really focused on retracting my shoulder-blades.
Going to spend lots of time resting, trigger-pointing and eating the rest of today. Good times.
Wave 3 Week 2 Squat 30/04
Squat : 5@20kg, 5@40, 5@60, 3@80, 3@100, 2@120, 2@130, 4x5@145 Added belt after the first set of 145.
Quads are feeling beaten-up again, but the will’s there.
RDL : 5@60, 5@100, 5@140, 4x10@160, 10@140
45 degree Back Extension: 8@BW, 8@20kg, 8@40 supersetted with
Bulgarian Split Squat : 2x10@BW, 15@BW
Quads felt stiff, hips felt rooted afterwards. Not feeling too bad about today, but I have a lot of recovery work to do before next Monday.
Wave 3 Week 2 Bench 01/05
Bench: 5@20kg, 5@40, 5@60, 2@80, 2@90, 3x5@95, 6@95
Felt pretty decent, tried to get some speed on.
Military press: 5@20kg, 5@40, 5x10@50kg
Lower back starting to act up, right QL and glute area was a bit irritated from Monday. Was OK until I had to take a breath in the middle of the set.
Farmer’s walk: 20 metres@50kg/side, 20m@80, 2x10m@100 supersetted
Rolling triceps: 3x12@20 each side
The walks with 100kg were pretty rough. Could use some proper handles, but not to worry. My hip and back were a bit weird afterwards; if they’re the same next week I’ll stick with less weight. All the same, I’m glad I got it done.
Bradford press: 10@40, 8@50, 7@50, 8@40
then finished with 2x20 band pull-aparts
Got some good recovery work done for legs earlier today, will do more tomorrow.
Wave 3 Week 2 Deadlift 03/05
Deadlift: 5@60, 5@100, 3@140, 2@180 (didn’t do: 2@195, 4x5@210)
Hip was screaming after the 180 set, so I shut it down. Bit pissed off
Back extensions: 4x8@BW
Kettlebell swings: 3x15@32kg
Pretty annoyed about today, but I’ll take an impromptu deload week and focus on some easy bodyweight stuff, then see about trying this week/wave again.
Wave 3 Week 2 Back/biceps 05/05
Pullup: 6@20, 6@30, 5@40, 8@BW supersetted with
Fat Gripz chinup: 6, 5, 6, 2 @BW and
Band straight arm pull-down: 4x15
Fat Gripz pinwheel curl: 8@32.5, 6@32.5, 6@32.5
Straight bar curl: 8@40, 8@40, 6@40
Bent-over row (extra-strict): 15@60, 12@80, 12@80, 15@60
Hip and back still feel crap. Working on hip rehab and stupid light squats and deads. The plan is to take next week as a deload, then depending on how it all feels I’ll either:
a. Start from the second week with the same weights, or
b. Just work with light weights for squat
Either way, going to cut out the lower body BBB sets and focus on technique for supplementary lifts
Wave 3 Mid-wave Deload 07/05
Ended up doing a whole lot of short sets at moderate intensity. Good to work the form
Squat: 5@20, 5@40, 5@60, 5@80, 5@100
Dead-stop squat (pins just above parallel): 3x3@100, 3x3@120
I liked these. I’m not what they’ll help, because they felt like squats as far as angles/form, but I reckon they’ll carry over well to deadlifts.
Squats (again): 5x5@60
Deadlifts: 5@60, 5@100, 5@140, 2@180, 1@220 all double overhand
Heaps better than last week
Heavy band deficit deadlifts: 3@60, 2@100, 3x2@120, 2@60 with I’d say about 100kg of band tension at the top
Leg extensions(slow and pausing at top): 10@20, 10@40, 10@60
Hips and back felt heaps better today; didn’t feel any worse or different during or after the workout. Hopefully they’ll keep recovering enough to get the realisation week done.
Wave 3 Mid-wave Deload 08/05
Bench: 5@20, 5@40, 5@60, 2x5@80, 3@100, 2x5@80
Tight and fast. Took my grip out a little more, felt quite comfortable
Foam press(rolled up yoga mats): 6@80, 3x3@100, 3x6@80
Dips: 3x8@BW
DB lateral raises: 2 21s with 10kg DBs
Band pull-aparts: 3x20
Wave 3 Mid-wave Deload 10/05
More of Monday’s style of training
Squat: 5@20, 5@40, 5@60, 3@80, 3@100, 1@120, 1@140
Good bit of speed here.
Dead-stop squat (pins just above parallel): 2x3@140, 4x3@120
The sets at 140kg were quite slow, so hopefully I’m ironing out my sticking point
Squats (again): 6x5@60
Super-fast, really tight technique. Obviously not a great deal of weight though.
Conditioning
Did some hill sprints outside my house. The road I live on is probably close to perfect, but this is the first time I’ve deliberately used it for conditioning. It’s maybe a 30 degree gradient.
Tuesday: 7x40 metres
Thursday: 8x40 metres
Wave 3 Mid-wave Deload 11/05
Military press: 5@20, 5@40, 5@60, 3x1@80, 3x5@60, 2x10@40
Fast, except for the sets at 80. Pew pew pew
Seated DB press: 10@17.5/side, 10@22.5, 8@27.5, 3x8@30
Bradford press: 3x8@50
Triceps later today
Wave 3 Mid-wave deload Back/biceps 12/05
Chinup: 5@20, 5@30, 5@40, 2@40 supersetted with
Fat Gripz chinup: 5, 5, 5, 5 @BW and
Cable straight arm pull-down: 15@16, 12@23, 2x12@31
Changed grips, it felt harder. The cable pull-downs were worthwhile
Fat Gripz pinwheel curl: 10@32.5, 5@32.5, 6@32.5
EZ bar reverse curl: 3x8@35 then straight into
DB curl: 8@15 drop to 8@10
Tiring; I’ll swap this next week
Bent-over row (extra-strict): 15@60, 12@90, 12@90, 15@60
Wave 3 Squat Realisation 14/05
Squat :
2x5@20
2x5@40
5@60
5@80
5@95
3@110
2@130
1@140 (added belt)
1@150
3@160 PR
2x1@160
Dead-stop squats :
4x3@120
Paused leg extension/Bulgarian split squat:
10@20 / 15@BW
10@40 / 15
2x10@60 / 15
Paused back extension :
8@BW
3x8@20
Was supposed to get 5 reps of 160, but stopped after a shaky third rep. Happy with any PR with my jacked-up hips, and with getting under a bit more weight.
Legs and back are pretty pumped, and I’m feeling good rather than shattered.
Wave 3 Bench press Realisation 15/05
Bench press :
2x5@20
5@40
5@60
3@75
2@85
1@90
1@95
8@100 PR
Close-grip bench:
6x3@80
Kettlebell press:
3x10@24
Lateral raise:
3x12@12.5 into 10 reps of press for last set
Sprints tonight
Wave 3 Deadlift Realisation 17/05
Deadlift:
5@60
5@100
5@140
3@160
2@190
1@200
1@215
6@230 PR
Heavy banded deficit deadlift:
3@60
3@100
3x2@120
2x2@80
Back extension / Bulgarian split squat :
8@BW / 15@BW
8@30 / 12@20
8@30 / 12@20
8@30 / 20@BW
8@BW / 20@BW
Might have pushed a bit more on deadlifts, all reps were clean. Didn’t really grind, but wasn’t 100% there.
Wave 3 Overhead Press Realisation 18/05
Not too happy with my pressing today
Military Press:
10@20
5@45
3@55
2@65
1@70
1@75
3@80 Head explosion
2x6@60
Seated DB press:
10@25/side
8@30
3x6@35
Bradford press:
5@50 bit too soon after the last set
3x8@50
Decline JM press:
3x8@40
I will get my press up. I will get my press up. 90kg next wave
Wave 3 Back & biceps 19/05
Barbell shrug / Pullup
12@60 / 10
12@100 / 10
8@140 / 10
6@180 / 10
12@100 / 10
Pinwheel curl:
8@35/side
8@37.5
6@40
6@40 into strict DB curl 2x12@15
Bent-over row:
15@60
13@90
12@90
2x15@60
Seemed a bit more streamlined today, which I liked. Need to catch up on some sleep.
Wave 3 Deload 22/05
Squat:
10@20
5@50
5@90
2@120
5x5@60 Speed. Should have worn a seatbelt
Bench press:
5@20
5@40
5@60
2@80
1@100
5x5@60 More speed
Happy with today. Wanted to get a bit of low intensity volume in.
Wave 3 Deload 25/05
Squat:
6@20
5@40
5@80
3@100
3@120
1@140
Military press / Speed squat
6x3@60 / 6x5@60
Hips are stupid. Everything else is feeling ok.
Wave 4 Squat 28/05
Squat:
5@20
5@40
3@80
3@100
1@120
6x3@140
Added belt
5@140
Heavy banded deficit deadlift:
3@60
3@100
1@140
3x3@120
Paused leg extension / Bulgarian split squat :
10@40 / 10@BW
10@60 / 10@BW
10@60 / 10@20
10@60 / 10@20
Felt reasonably loose coming in. Not all that strong, but ok. Overall pretty happy
Saw Ripper Owen on Saturday night, which was pretty sweet. Enjoyed some Priest covers \m/