Nemesis

Training Training Logs
401

12/05/2014 High frequency Phase II Nemesis

At home

Front squat last rep long paused
3x10@20
2x5@60
2x5@80
3x3@100

13/05/2014 High frequency Phase II Nemesis
BW 92.5

Squat
3x10@20
2x5@70
3@110
3@130
3@140
3@150
1@160
Belt on
1@170
1@175
Velocity Raptor (from 70%, on the minute)
2@125
2@130
2@135
2@140
2@142.5
2@145
Bulky Manatee (60%)
7@110

Bench press all paused
2x10@20
10@60
5@80
4@100
3@115
2@125
1@130
1@135
1@140 5kg PR
Feet up
5,5,5,4@115

CSR 3x15

Band no-moneys some

Felt like a decent effort, but I was handicapped by hip and hamstring pain in my left leg. Couldn’t use my glutes much at all. Next time I’ll take smaller jumps on Velocity Raptor; I felt like it was a good challenge and good for getting the volume in.

Bench felt a bit painful too; my left pec is angry. Still got my PR and felt like I had a little left over.

14/05/2014 High frequency Phase II Nemesis
BW 94.0

Squat
3x10@20
2x5@70
5@110
5@130

Back extension 4x20

Lying leg curl 4x8

Lots of hip pain. I can’t find my lacrosse ball, either.

402

16/05/2014 High frequency Phase II Nemesis
BW 93.0

Squat
3x10@20
2x5@60
3@100
3@120
3@130
3@140
2@150
Belt on
1@160
1@170
Never ending story (90%)
7x1@155
Angry sloth (75%, long paused)
6x2@130

Bench press all paused, feet up
2x10@20
10@60
5@80
4@100
2x3@110
4x4@120
4x6@100

Face-pull/ rope pushdown 4x15

Hamstrings sore from Wednesday, and hip still bothering me. As far as weight for squats, today didn’t have much. At least the volume was there.

Bench hurt my pec, but I got plenty of reps in.

17/05/2014 High frequency Phase II Nemesis
At home

Front squat
3x10@20
2x5@60
5@80
8x3@100

18/05/2014 High frequency Phase II Nemesis
BW 93.0

Squat
3x10@20
2x5@60
3@100
3@130
3@140
3@150
Belt on
3@160
1@170
1@175
Reg Park (80%)
5x5@140

Double-paused deadlift no chalk because I’m not organised
5@100
3@140
3@180
3@200
3@210

Bench press all paused
2x10@20
10@60
5@80
4@100
3@110
2@120
2@125
2@130
2@135 PR double
10@100 touch and go
10@80

Seated leg curl 5x10

I don’t know, but it felt like a bunch of work. 175 is still nothing to lose my shit over, but I’m getting volume done. My hips are both feeling pretty locked up, as well as the persistent pain in my butt, so no complaints about the workload (plenty about how it felt and how much I loathe squats).

403

19/05/2014 High frequency Phase II Nemesis deload
BW 93.0

Squat
3x10@20
2x5@60
3@100
1@130
1@140
1@150
Add belt
1@160

Bench press all paused, feet up
2x10@20
10@60
5@80
5@100
5x6@110

Face-pull / TRX row 4x20/10

Lat pulldown 4 sets

20/05/2014 High frequency Phase II Nemesis deload
BW 93.0

Front squat
3x10@20
5@60
3@80
1@100
1@115
1@120

Bench press all paused, feet up
2x10@20
10@60
5@80
4@100
2x3@115
6x3@125

CSR / lateral raise x15/15

23/05/2014 High frequency Phase II Nemesis deload
BW 93.0

Front squat
3x10@20
2x5@60
3@80
3@100
1@110
1@120
1@125
1@130

Bench press all paused, feet up
2x10@20
10@60
5@80
4@100
4@110
5,5,5,4,3@117.5

Not so bad. Busy week of work.

404

26/05/2014 High frequency Phase II Nemesis
BW 93.0

Squat
3x10@20
2x5@60
3@100
3@130
3@140
2@150
Belt on
1@160
1@165
Never ending story (90%)
7x1@155
Angry sloth (75%)
5x3@130

Bench press all paused, feet up
2x10@20
10@60
5@80
5@100
8,7,6,6,5@110

Started bad but got better. Squatting felt harder than it should have, but I got a bit more of a groove during the back-off sets. Good volume. Quite happy with the benching too.

27/05/2014 High frequency Phase II Nemesis
BW 92.5

Squat
2x10@20
5@60
5@80
3@100
3@130
3@140
2@150
Belt on
1@160
1@165
1@170
Tidal Wave (85%, 10 minutes)
3,1,1,1,1@150 pretty sad; cut it at 7ish minutes

Bench press all paused
2x10@20
5@70
4@90
4@110
4@120
4@125 PR
2@130
2@132.5
2x4@120
2x5@110

CSR / lateral raise 3x10/15

Not quite so good as yesterday, but not dreadful. Painful, though, in my hip. Sets up to about 140 were pretty explosive, but then I just lost it. At any rate, I think I need more calories to bolster my body weight. Bench didn’t feel amazing but I’ll certainly look at this as a win. Good volume and not bad weight wise.

…A couple of days off sick…

30/05/2014 High frequency Phase II Nemesis
BW 92.5

Front squat
3x10@20
2x5@60
3@90
3@100
3@110
3@120
1@125
1@127.5
Reg Park (80%)
5x5@100

Bench press all paused, feet up
2x10@20
10@60
5@80
5@100
5@110
5x5@120 PR

Face-pull 5x20

Rack pull vs light bands
5@60
5@100
5@140
5@180
3@200
3@210

Good day of training. Need to up the load for the next Reg Park with Front squats, and maybe have a crack at a little heavier for 5x5 on bench. It was good to do some pulling, too.

31/05/2014 High frequency Phase II Nemesis
BW 93.0

Front squat
3x10@20
2x5@60
3@100
3@110
1@120
1@125
Miss@130
Never ending story (90%)
7x1@120
T-Rex (from 80%)
3@100
3@102.5
3@105
2@107.5

Bench press all paused
2x10@20
10@60
5@80
4@100
3@110
3@120
3@125
3@130 PR
3x4@120
Add light bands
5@60
5@80
5@90
4,3,3,3,3@100

Seated cable row6x10

Apart from squats continuing to be pathetically not heavy, I had a great time. Good front squat volume and no real pain to speak of. I really need to chalk up if I want to truly max out; I’ll get a few extra kilos if the bar doesn’t slide so readily. Bench volume was pretty huge. I don’t know if the bands will help, but it’s not like I didn’t do heaps of straight weight as well.

405

02/06/2014 High frequency Phase II Nemesis
BW 92.5

Squat
3x10@20
2x5@70
3@110
3@130
3@140
3@150
1@160
Add belt
1@165
1@170
1@175
Angry sloth (75%, 3 second pause)
5x2,1x3@150

Bench press all paused
2x10@20
10@60
5@80
4@100
3@115
3@122.5
3x3,4x2@127.5

Double-paused deadlift
5@60
5@100
3@140
3@180
3x3@200

Back extension 3x10 vs band

Felt like a decent amount of effort. I’m still feeling held-back on squats with this hip pain. My warm-ups have been pretty fast, and then I’ll lose all drive from my left glute. I reckon if and when it gets better I should be in for a bit of improvement. Bench was OK, as were deadlifts; I was just tired by that stage.

03/06/2014 High frequency Phase II Nemesis
BW 93.0

Front squat
3x10@20
2x5@70
3@100
1@110
1@115
1@120
1@125
Never ending story (90% doubles)
9x2@110

Bench press all paused, feet up
2x10@20
10@60
5@80
5@100
5@110
5,5,4,4,4,3,3@115
15…8@60

Face-pull 5x20

Sleepy today. Wasn’t too bad for work done, but wasn’t a great performance. My pec was bothering me a fair bit.

04/06/2014 High frequency Phase II Nemesis
BW 93.0

Squat
3x10@20
2x5@70
3@120
2@130
1@140

Rack pull vs doubled bands
5@70
2@120
1@150
2x1@160
4x2@120

Hips felt terrible squatting.

07/06/2014 High frequency Phase II Nemesis
BW 92.0

Front squat
3x10@20
2x5@60
2@100
1@105
1@110
1@115
1@120

Bench press all paused, feet up
2x10@20
10@60
5@80
4@100
4@110
3@120
2@125
5x2@130
2x3@120

Machine CSR 20,18,16,14,12,10
Face-pull 4x20
Band tricep pushdown 4x30

Pretty crap. Tired as hell from work this week.

08/06/2014 High frequency Phase II Nemesis
BW 93.0

Squat
3x10@20
2x5@60
3@100
1@130
1@140
1@150

Double-paused deadlift
2x3@60
3@100
3@140
2@180
1@200

Single leg extension 5x25

I’ve worked out why squats have got so bad: I’m only using one leg. My left hip is shitting itself and my right leg takes the load. That in turn is rooting my right knee. I’m not quite sure yet what to do in that knowledge insofar as training is concerned. It probably involves doing lighter squats and maybe some hypertrophy for the next week or so and getting some kind of treatment. It’s sad that I feel pretty strong, but I can’t get the power into the bar. Hopefully I can keep bench going.

406

09/06/2014 High frequency Phase II Nemesis
BW 93.0

Bench press all paused, feet up
3x10@20
10@60
5@80
5@100
5@110
5,5,5,5,4@120
5,5,5,4@110

Squat
3x10@20
3x10@60
2x10@80

Face-pull 5x12
Underhand lat pulldown 5 sets

I feel dumb going so light with squats but at least I’m not feeling like a cripple. Bench was a shit-tonne of volume.

10/06/2014 High frequency Phase II Nemesis
BW 92.5

Bench press all paused, feet up
3x10@20
10@60
5@80
4@100
4@110
3@120
3@125
1@130
2x1@135
6x1@130
5x2@125

Squat
3x10@40
3x10@70
2x10@90

Bench press felt a bit heavy, but I’m OK with that after yesterday’s volume. Still got a lot of work in at decent loads. As for squats, the tiny weights are letting me focus more on the technique and the muscles rather than pain and suffering. Getting more lats in.

12/06/2014 High frequency Phase II Nemesis
BW 93.5

Bench press all paused, feet up
3x10@20
10@60
5@80
4@100
4@110
6,6,6,5,5,4@115

Squat
3x10@20
3x10@70

Lying leg curl 5x12
Single leg extension 4x30

13/06/2014 High frequency Phase II Nemesis
BW 92.5

Bench press all paused
3x10@20
2x10@60
5@80
4@100
3@110
2@120
1@125
1@130
1@135
1@140
1@142.5 PR
4x4@120
6,5,5@110

Squat
3x10@20
2x10@70
10@100

Lat pulldown 6 sets
Band tricep pushdown many

Decent day’s work. Another improvement on the bench press

14/06/2014 High frequency Phase II Nemesis
BW 92.5

4" block pull
5@60
5@100
5@140
5@180
4x5,1x10@200

Safety bar squat
3x10@20
2x10@60
2x10@80
5@100

Haven’t used the SSB for a while and now I feel abused. Not ecstatic about the pulls, but not too displeased either. There is much work to do.

407

16/06/2014 High frequency Phase II Nemesis
BW 94.0

Bench press all paused, feet up
3x10@20
10@60
5@80
5@100
5@110
5,5,4,4,3,3,3,3@122.5
5,5,5@110

Squat
3x10@20
3x8@70
3x8@110

Seated cable row/ lateral raise 4 sets

Voluminous.

18/06/2014 High frequency Phase II Nemesis
BW 94.5

Bench press all paused
3x10@20
10@60
5@80
4@100
3@120
2@125
2@130
2@135
2@137.5 PR
5x2@127.5
4,4,3@120

Squat
3x10@20
3x8@70

Came in with no sleep, a 13 hour work day a nice fat migraine but still benched a PR double. Squats were feeling good but I ran out of time. Tomorrow, then.

22/06/2014 High frequency Phase II Nemesis
BW 94.0

Bench press all paused, feet up
3x10@20
10@60
5@80
4@100
3@110
3@120
3@125
1@130
1@135
4x5@100
5@110

Squat
3x10@20
3x8@70

Band tricep pushdown 6x20

I’ve spent the last few days fitting out a shop and lifting massive pieces of shop furniture. Not much in the way of sleep or rest, and zero training. Now I’m as tight as hell and exhausted. Bench sucked hard. It hurt to bring the bar to my chest and my head was swimming trying to get it down under control. Squats felt better on my hips but I wasn’t in great shape at that stage.

To make things interesting, I’ve just signed up for a meet next weekend. I wasn’t planning on going nuts, just some small PRs, but I’d rather not bomb or tear anything.

408

23/06/2014 High frequency Phase II Nemesis
BW 94.0

Bench press all paused, feet up
3x10@20
10@60
5@80
5@100
5@115
4,3,2,3,3,3,3,3,3,3@122.5 (30 reps)
Feet down
1@127.5
1@132.5
1@135
14…6…5@80

Squat
3x10@20
3x8@70
5@110
Paused
1@120
1@130
1@140
1@145
1@120

Face-pull 5x20
Band tricep pushdown 3x10

Loosened up a touch after yesterday, but still sore. I have planned to open with 135 on bench, so it’s nice to know I can still hit it after all the other work.

23/06/2014 High frequency Phase II Nemesis
BW 94.0

Bench press all paused, feet up
5x10@20
2x10@60
5@80
5@100
6,5,5,5,5,5@115
Feet down
2@120
2@125
21…7@70

Squat
3x10@20
3x8@70
All paused
5@110
2@120
1@130
1@140
1@145
1@110

Seated cable row5 sets

My hip pain is back with a vengeance. Very painful on hip extension with any speed or weight. Tried a couple of good mornings after squats and it was bloody sharp.

409

28/06/2014 Meet day
BW 91.8

Weighed in easily enough, and early, so I had stacks of time to eat and bloat.

Squat
Felt ok warming up, but my hip started hurting by 140kg. Took 160 as my last warmup and opened with 170; it wasn’t the worst-looking rep I’ve done. Second was 180 and felt like I’d been shot in the arse. Absolutely no drive out of my left leg. Passed my third.

Bench
My pecs and shoulders were sore, but I did some thorough lacrosse balling last night and they behaved. I was going to open with 135, so my last warmup was 125. Through some miscommunication, I got 145 and they refused to drop it. I got it, just. Took 147.5 twice and missed both halfway up. 10 kilo comp PR anyway.

Deadlift
Strangely, my hip wasn’t impacting on pulling too much, at least to start out with. Last warmup was 220 and I opened with 240. Second was 250, which went up alright. 255 for my third blew my hip up so I didn’t fight for it.

In many ways this meet was a pile of crap, but I got a decent bench in and got a total despite my lower body eating balls for the last month. I’m not happy with missing so many attempts, but I’m looking forward to some more progress. Not to mention some less painful squats, someday soon.

565 total not bad for a shitty day.

410

06/07/2014 High Frequency Phase III
BW 95.0

Rack pull (250*)vs bands
5@60
5@100
5@140
3x5@160
5@170

Snatch-grip back extension
10@50
2x10@90
2x10@50

Leg extension 4x10
Band face-pull 6x20

Back into things. My hip feels about the same level of awful. I’ve been getting some treatment so hopefully things will pick up. My weight has bounced up a fair amount, so I’ll try to hold it above 94kg and see how things go.

07/07/2014 High Frequency Phase III
BW 95.0

Bench press (145) all paused, feet up
3x10@20
2x10@60
10@80
10,10,9,7,7@100
43 reps/4300kg over 70%

Squat (170*)
5x10@20
2x10@60
5x5@90
All work <70%

Seated cable row/ lateral raise 4x15/15

First bench and squats since the meet; laying the foundations. Squats were a little achy but not too bad. I’ll just keep taking it slowly, I suppose.

08/07/2014 High Frequency Phase III
BW 94.5

AM: lots of band triceps

Bench press (145) all paused
3x10@20
2x10@60
5@80
4@100
3@110
5@120
8,5,5,5@100
35 reps/3630kg over 70%
Add light bands
8@60
5@70
3x5@80

Squat (170*)
4x10@20
3x10@60
2x5@100

Chinup/band pushdown 3x10/30
Face-pull 5x20

Some work.

09/07

Nothing much, but I did some natural GHRs and my hamstrings feel good. Also threw in some more band triceps.

10/07/2014 High Frequency Phase III
BW 94.5

Bench press (145) all paused, feet up
3x10@20
2x10@60
8@80
8@100
6,6,6,5,4@105
35 reps/ 3215kg over 70%

Squat (170*)
3x10@20
3x10@60
7x5@100

Face-pull 5x20

Bench wasn’t much good today; everything felt too heavy and too hard. I don’t know if I’m coming down with something seeing as it’s mid-winter or if it’s just a post-meet drop in performance. I don’t feel like I’ve had a week off to rest.

On a positive note, squats only hurt my pride today and not my hips. Even if the weight is lighter than I’d like at least there’s progress. I’ll see if the eccentric hamstring work helps things too.

11/07/2014 High Frequency Phase III
BW 94.5

Squat ( 170*)
4x10@20
4x10@60
5@90
4x5@105

Snatch-grip back extension
2x10@60
2x10@80
10@60

Single leg extension 4x20

Another relatively pain-free day. I guess if I can increase my working weight for sets of 5 (by 10kg or so per week for the first few weeks and less as I get back to where I was) and throw in some higher and lower rep sets to test the waters I should be able to keep squatting but let my arse heal.

12/07/2014 High Frequency Phase III
BW 95.0

Deadlift (250*)vs bands
5@60
5@100
3@140
3@150
10x1@160

Squat (170*)SSB
3x10@20
2x10@60
2x5@80
5@90
3x5@100

GHR 4x10
CSR 4x15
Rear delt machine 4x15

Deadlifts weren’t strong but at least they received the attention. Safety bar squats felt surprisingly good but I fatigued quickly.

411

14/07/2014 High Frequency Phase III
BW 95.5

Bench press (145)all paused, feet up
3x10@20
10@60
5@80
4@100
6,4,4,4,4,4,3@110
5@100
12@80
38 reps, 4090kg over 70%

Squat (170*)
4x10@20
3x10@60
5@90
5@100
5@105
5@110
5@115

DB fly 4x15
Face-pull 4x20
Machine dip 4x20 plus a drop set

Bench still feels uninspired compared with a month ago. Squats were ok, no real complaints or surprises.

15/07/2014 High Frequency Phase III
BW 94.5 kg

Bench press (145)all paused, feet up
3x10@20
2x10@60
10@80
10,8,6,6,6@100
2@110
6x1@120
44 reps, 4540kg over 70%

Squat (170*)
6x10@40
2x10@70
2x5@100
3x5@120
3x5@110
15 reps, 1800kg over 70% (injury max)

Band pullapart 6x20

120kg squat for 5 yay! Hahaha. Re-laying that foundation, not just in makeup. I’m looking into incorporating some aspects of daily undulating periodisation (which was sort of already happening with bench) into the next block of training, once I’ve reintroduced myself into things. That and some more defined intensity and volume blocks, while also following the Nemesis philosophy towards volume, frequency and autoregulation.

16/07/2014 High Frequency Phase III
BW 94.0 kg

Squat (170*)
4x10@20
3x10@70
3x5@100

Rack pull (250*) just under knees
5@70
5@120
5@170
5@190
5@210

Single leg extension 4x20

Felt pretty run-down.

18/07/2014 High Frequency Phase III
BW 94.5 kg

Bench press (145) all paused, feet up
3x10@20
2x10@60
5@80
5@100
5@110
5,4,4,4,4,4,3@115
8@100
46 reps, 5070kg above 70%
Add light bands
6@60
6@80
4@90
3x10@60

Squat (170*)
4x10@20
3x10@70
5@90
3x@110
5x5@120
(25 reps, 3000kg above 70%)

Band upright row 4x20
Band good morning 3x20

More baby steps toward being less terrible.

19/07/2014 High Frequency Phase III
BW 95.0 kg

Deadlift vs bands
3x6@60
2x4@100
2x3@140
2@150
2@160
6x2@170

Squat (170*) SSB
3x10@20
2x10@60
2x8@80
3x6@100

CSR 3x10
GHR 3x10

Decent improvement on last week. See if things keep moving.

20/07

Band tricep pushdown: over 100 reps
Band pullapart: over 200

412

21/07/2014 High Frequency Phase III
BW 95.5

Bench press (145)all paused
3x10@20
2x10@60
5@80
5@100
5@110
4,3,3,3,3,3,2@120
8,6,6@100 touch and go
51 reps, 5570kg above 70%

Squat (170*)
5x10@20
3x10@60
2x5@90
2x5@110
3x5@125
15 reps, 1875kg above 70%

DB fly 3x15
Face-pull 4x20

23/07/2014 High Frequency Phase III
BW 94.0

Squat
5x10@20
4x10@60
2x5@90
5@110
5@120

Rack pull
5@60
5@100
5@140
5@180
5@200
3@220
1@230
2x5@180

Single leg extension 3x30, 1x15
Seated leg curl 3x10

Pretty tight, so squats took a lot of warming up.

24/07/2014 High Frequency Phase III
BW 94.0

Bench press (145)all paused, feet up
3x10@20
2x10@60
5@80
5@100
3@110
4@120
1@125
5x1@127.5
3x1@130
10,10,6@100 only last rep paused
47 reps, 5062.5kg above 70%

Squat (170*)
4x10@20
3x10@70
2x5@100
5x5@120
3@130
5@100
28 reps, 3390kg above 70%

Had to move house afterwards. Didn’t have time to train for a couple of days.

27/07/2014 High Frequency Phase III
BW 95.0

Bench press (145) all paused
4x10@20
2x10@60
5@80
5@100
6x4@115
1@125
1@130
31 reps, 3515kg above 70% xxxx
Add light bands
20,20,15@60

Deadlift vs bands
2x5@60
2x5@100
3@140
2@160
5x2@170
2x2@175

Squat (*170)SSB
3x10@20
3x5@60
5@80
1@100
1@110
1@115
Superset FatGripz chinup 7x8

Leg raise 3x10

Bench felt weak, and I was pretty sore, but otherwise a good session.

413

28/07/2014 High Frequency Phase III
BW 95.0

Squat (170*)
4x10@20
3x10@60
2x5@100
1@120
1@130
1@140
3 reps, 390kg above 70%

Bench press (145) all paused, feet up
3x10@20
2x10@60
5@80
5x5,1x8@100
2@110
4x2@120
43 reps, 4480kg above 70%

Front squat (135)
6@20
6@60
3@80
1@90
1@100
1@110
2 reps, 210kg above 70%

Good morning 7x5@60

Single leg extension 4x20

Scared my quads a little today, which is unusual for a 1 repper. Haven’t torn anything.

30/07/2014 High Frequency Phase III
BW 95.5

Bench press all paused, feet up
3x10@20
2x10@60
5@80
4@100
3@110
3@120
2@125
2@130
1@135
2x3@120
4x5@110
2x6@100 touch and go
53 reps, 5855kg above 70%

Squat
3x10@20
3x10@60
3@100
3@110
3@120
1@130
1@110
4 reps, 490kg above 70%

Rack pull (250*)
5@60
5@100
5@140
5@180
5@200
5@220
5@180

Face-pull 3x20
SS Pullup 3x6@BW

Actually felt quite decent on the bench. Quads are still feeling abused from Monday.

31/07/2014 High Frequency Phase III
BW 95.0

Squat (170*)SSB
3x10@20
3x5@60
5@80
4x9@90
2@100
2@110
1@120

SSB good morning 5x5@70

Seated DB press 5x15 up to 34/side
SS Lateral raise 5x15
Face-pull 3x20

Squats are crawling along, and the safety squat bar will hopefully make me less terrible at squats. Dumbbell press was good fun and I got to sit down for it :stuck_out_tongue:

01/08/2014 High Frequency Phase III
BW 95.0

Bench press (145) all paused, feet up
3x10@20
2x10@60
5@80
5@100
5,5,5,4,4,@110
8,6@100

Front squat (135)
2x10@20
2x5@60

Had a pretty late one and struggled to stay awake. Better than nothing; shouldn’t gtumble about getting work in.

02/08/2014 High Frequency Phase III
BW 96.0

Bench press (145) all paused
4x10@20
2x10@60
5@80
4@100
3@110
2@120
1@125
1@130
1@135
1@137.5
Feet up
2x2@125
3@120
6x6@100
Light bands
20,15@60

Deadlift (250*)bands
2x6@60
5@100
3@140
3@160
3@170
1@180
4x3@160
SS with Band tricep pushdown 7x20ish

Squat (170*)SSB
2x10@20
2x8@60
3@90
3@100
3x3@110

Military press 6x6@60
SS with Chinup 6x6@BW

Awesome amount of work; nothing particularly standout, just a solid day.

I’m starting my physiotherapy masters this week. Going to take the next week off to acclimatise

414

Finished my first week of DPT; it’s going to be a little tricky to get training to fit around work, clients and study. I’m going to try to use this as motivation to pick up the pace and fit my volume into less time, and superset the main lifts with accessories. Obviously I’ll change things around closer to competition, but it might help with my conditioning and hypertrophy.

09/08/2014 Hyperdeath
BW 94.5

Bench press all paused
4x10@20
2x10@60
5@80
4@100
3@110
3@120
3@125
1@130 failed the second
3x3,1x4@115
11@100 touch and go

Deadlift vs bands
3x5@60
5@100
3@140
3@160
3@170
3@180
2@185
3@160
Superset band tricep pushdown 5x30

Squat SSB
4x10@20
2x10@40
5@60
5@80
3@100
3@120

Military press 6x6@60
Superset FG chinup 6x8@BW

10/08/2014 Hyperdeath
BW 95.0

Squat
3x10@20
5x5@60
2x3@100
1@120
1@130
1@140
1@145

DB press 4x10, up to 5@37.5
Superset lateral raise 5x10

Face-pull 4x20
Superset chinup 3x10@BW

12/08/2014 Hyperdeath
BW 95.0

Bench press all paused, feet up
3x10@20
2x10@60
5@80
5@100
6x5@110
2x1@120

Squat
3x10@20
3x5@60
3x5@100
10x2@120 all paused
2@130 paused

12/08/2014 Hyperdeath
BW 95.0

Bench press all paused, feet up
3x10@20
10@60
5@80
4@100
3@110
2@120
2@125
1@130
2x1@135
6x1@130
2x5@105
25,15,15@60 slow eccentric

Squat
5x10@30
4x10@70
5@100
4@110
3@120
2@130
1@140
2x4@110 double paused
Superset chinup 8x8@BW

Lying leg curl 4x15

415

Was quite sick Thursday and Friday; spent a lot of time vomiting and ate nothing. Lost a bit of weight and strength as a result.

17/08/2014 Hyperdeath
BW 93.0

Bench press all paused, feet up
4x10@20
2x10@60
5@80
4@100
3@110
1@120
1@125
4x3@105
2x1@120
6@105 touch and go

Block pull
6@60
6@100
6@140
5x6@180
3,5@200
3@220

Squat SSB
3x10@20
3x5@60
2x5@80
2x5@100
5@120 PR
2x1@130 PR
12@100 PR

Decent squats, shitty bench. It’s amazing how much you can improve when you’re really terrible at it. It would be nice to see safety squats climb.

19/08/2014 Hyperdeath
BW 93.0

Squat
4x10@20
4x5@60
2x3@100
1@120
1@130
1@135
1@140
1@145
Double-paused
4@100
4@110
2x4@115

Bench press all paused, feet up
3x10@20
2x10@60
5@80
5@100
3@110
6x2@120
6x5@100

Seated row 4x20
Superset rolling triceps 4x8
Superset DB floor press 4x15

Struggled to get my upper back set up for squats and bench. Hopefully the accessories will kick start an improvement there; it felt like a good circuit. Need to eat back up to a manly weight without getting obese, too.

20/08/2014 Hyperdeath
BW 93.0

Squat
3x10@20
3x5@60
5@100
4@110
4@120
2x3@130

Deficit deadlift
5@60
5@100
5@140
2x8@180
1@200 fatigued

DB press 3x15 working up then 14,10@34
Superset lateral raise 5x15

Face-pull 3x20

Haven’t done deficits for a while, especially not for reps. Felt like I’d go into cardiac arrest. Good session but still crawling back up.

21/08/2014 Hyperdeath
BW: forgot to check

Bench press all paused, feet up
3x10@20
2x10@60
6@80
5@100
4@110
15x1@120
6,6,5,5,4,3,3@100
2x15@60

Seated row 3x20
Superset rolling triceps 3x6
Superset DB floor press 3x12

Face-pull 4x20

Must have been overly fatigued. Not a great time.

23/08/2014 Hyperdeath
BW 93.0

Front squat
3x10@20
2x5@60
3@80
1@100
1@110
1@115
10x3@100

DB press 3x15 up to 34s, 2x8@36s
Superset lateral raise 5x10

Lat pulldown 5 sets

Front squats weren’t that heavy but I’m happy with the way they felt. Pressing was quite good, too. Not the worst of times.

24/08/2014 Hyperdeath
BW 93.0

Bench press all paused, feet up
4x10@20
10@60
6@80
5@100
4@110
2x3,6x2@120
2x8@100

Block pull
6@60
6@100
6@140
6@180
4@200
1@220
2x4@200
4x6@180
Superset band pushdown 7x25

Squat SSB
2x10@20
2x10@40
2x6@60
2x6@80
6@100
8@120 PR
2x2@130 PR

Bench is having some issues, and block pulls weren’t brilliant. Still, a good amount of work. Safety squats keep going up; I think they’re getting dangerously close to my actual competition squat.

416

25/08 Hyperdeath
BW 94.0

Bench press all paused, feet up
3x10@20
2x10@60
6@80
5@100
5,5,5,5,4,4,4,3@110

Squat
3x10@20
2x5@60
3@80
3@100
4x2@120
2x10@60

Just got a quick one in.

26/08 Hyperdeath
BW 94.0

Bench press all paused, feet up
3x10@20
2x10@60
6@80
5@100
4@110
3@120
4x2@125
2x2@120
3@115
4@110
5@105
4x6@100

Squat
3x10@20
3x5@60
2@100
1@120 hamstrings hurt
Superset FG pullup 3x6

Seated row 3x20
Superset rolling triceps 3x8
Superset DB floor press 3x15

Lying leg curl 20, 15, 10

Benching was another improvement. My injury flared up a little, more apprehension than pain, so I went no further with squats.

28/08 Hyperdeath
BW 93.5

Bench press all paused, feet down
3x10@40
2x10@60
6@80
5@100
4@110
3@120
2@125
1@130
1@135 good speed, like an opener
Miss@140 didn’t grind, just didn’t have it
6x3@120
10@100 touch and go

Front squat
2x10@20
2x5@60
3@80
1@100
1@110
1@115
2x1@120
5x2@110

Face-pull 5x20, 1x12

30/08 Hyperdeath
BW 94.0

Squat
4x10@40
3x5@80
2x4@100
6x3@120
5x2@130

DB press
4x10 up to 37.5s
6@40s
3x15@30s
Superset lateral raise 3x15 only on down sets

Seated row 4x8

Felt pretty good; tired but strong-ish. Didn’t think I was going to get the 40s up on seated press, but there you go.

31/08 Hyperdeath
BW 94.0

Bench press
4x10@20
10@60
6@80
5@100
4@110
1@120
1@125
4x1@130
2x5@110

Block pull
5@60
5@100
2x5@140
5x5@160
5x5@180
5@200
Superset band tricep 10x20

Safety bar good morning
5@20
5@40
3x5@60

Barbell curl played uncle for a tonne of reps

Just tired. No squats because my training partner was having knee issues. Not that I argued.

417

01/09 Hyperdeath
BW 94.5

Bench press all paused, feet up
4x10@20
10@60
6@80
5@100
4@110
4,4,4,4,3,3,3,@120
7,6,6@100

Squat
3x10@20
3x5@60
3x5@100
5@120
1@130
1@135
3x1@140
1@130
2x5@100

Lying leg curl 3 sets

Squats felt a little better. Maybe; I’m not a hundred percent convinced. Bench was OK for the amount of work that got done.

03/09 Hyperdeath
BW 94.5

Front squat
3x10@20
2x5@60
2x3@80
2@100
1@110
1@115 bar slipping really badly in spite of chalk
5,4@100 yep slippery as hell

Bench press all paused, feet up
4x10@20
10@60
5@80
5@100
3@110
5,5,5,5,4,4,4@115
1@125
1@130
1@132.5

Seated row 20 ii
Superset rolling triceps 8
Superset DB floor press 15

Went to the bar with the shitty bars.

04/09 Hyperdeath
BW 94.5

Deficit deadlift
5@60
5@100
5@140
3@160
3@180
2@190
3x1@200
4x3@180

Squat
3x10@40
5@60
5@80
5@100
5x5@120

Face-pull 6x10
DB press 2x10@30s, 2x10@35s

Weights are still low but it felt like a good session. Squats were pretty good after pulls, and I worked out how to crank my elbows forward coming out of the hole. It seemed to help. Had plenty left over on dumbbell press, just wanted to move some weight without burning myself out.

05/09 Hyperdeath
BW 94.5

Bench press all paused, feet up
4x10@20
2x10@60
6@80
5@100
4@110
3@120
2@125
1@130
1@135
5x1@130
2x3@120
4x5@110
9,6@100 touch and go

Squat
3x10@40
5@70
5@90
4@110
3@130
1@140
Superset chinup 4x8

Cut it short due to the time, but this was reasonably solid. My shoulder (feels like AC joint) was a little unhappy, so I held back a tad on bench, and I just kept benching while I waited for the power rack to free up. So I got about a million volume. Squats were explosive but a bit shaky. I got some decent reps in, cranking my elbows under. Had plenty left in the tank as far as volume.

07/09 Hyperdeath
BW 95.0

Bench press all paused, feet up
2x10@20
10@60
6@80
8,8,7,7,6@100
3@110
2@120
1@125

Rack pull
6@60
6@100
6@140
6@180
2x3@210

Tate press
Superset rolling triceps
Superset DB floor press
Superset incline DB curl
Superset hammer curl 2x20 each, 25lb DBs

Ended up not getting to the PL gym and trained in a kind of crappy commercial gym. The bench was super narrow, the bar was too low to unrack and there was some weird-arse headrest thing. That being the case, I guess it was some decent work.

418

08/09 Hyperdeath
BW 95.0

Squat
3x10@40
4x5@70
5@100
4x6@120

Bench press all paused, feet up
4x10@20
2x10@60
6@80
5@100
4@110
3@120
2@125
Feet down (so I didn’t fall off the bench)
2x2@130
Feet up again
6,5,5,5,5,4@110

Face-pull 2x40

Good all over. Need to do more high rep sets of face-pulls.

10/09 Hyperdeath
BW 95.5

Bench press all paused, feet up
4x10@20
10@60
6@80
5@100
4@110
3@120
2@125
1@130
1@135
Feet down
1@137.5
5x1@132.5
Feet up
3@120

Deficit deadlift
5@60
5@100
5@140
5x5@180
1@200

Squat
2x10@40
2x5@60
5@80
5@100
5@120
2x5@130

Face-pull 2x40

Turned into a bit of a monster session today.

12/09 Hyperdeath
BW - no scales

Bench press
5x10@20
2x10@60
6@80
6@100
6@110
5,4,4,4,4,4,3@120
8,6@105 touch and go

Squat
4x10@40
3x5@70
2x3@90
2@110
2@120
2@130
1x2, 6x1@140

Good morning 5x6
Seated row 5x8

Decent. I was hoping for more five reppers on bench but I’m happy to be progressing. 5x5 at about 125 is the goal for the next couple of weeks. I felt a bit of hamstring pain on squats, or I’d have done more. They felt good otherwise.

13/09 Hyperdeath
BW 95.0

Bench press all paused, feet up
5x10@20
10@60
6@80
5@100
4@110
3@120
2@125
2x2,6x1@130
5,4@110

Squat
3x10@40
2x5@70
3@100
3x7@120

Ran out of time. I would have liked to get more doubles in with 130 benching, but it wasn’t quite there. I’m happy with how squats felt. Although I’m not feeling confident with heavier weights yet at least I’m (hopefully) building a good base.

419

15/09 Hyperdeath
BW 95.0

Bench press all paused, feet up
4x10@20
2x10@60
6@80
5@100
7,6,6,5,6,6,6@110
2@120
1@125
1@130

Squat
4x10@20
10@60
5@90
5@100
5@110
3@120
2@130
5x2@140
Superset chinup 4x10

Band hammer curl 3x15
Superset band Yates row 3x15

16/09 Hyperdeath
BW 95.0

Bench press all paused, feet up
4x10@20
2x10@60
6@80
5@100
4@110
3@120
2@125
Feet down
1@130
1@135
1@137.5
2@130
2@125
3x3@120

Squat
4x10@40
3x5@70
3@110
3x5@130

Face-pull 3x40
Smith machine bent over row 4x10

Decent work.

17/09 Hyperdeath
BW 94.0

Deadlift
6@60
6@80
6@100
6@140
2x4@180
2@200
2@205
2@210
1@215
3x2@180

Front squat
2x10@20
2x5@60
5@80
1@100
1@110
1@115
1@120

Seated leg curl 5x15

My deadlift is depressing me.

19/09 Hyperdeath
BW 94.0

Bench press all paused, feet up
4x10@20
2x10@60
6@80
5@100
4@110
4,4,4,4,4,4,4,3@120

Squat
2x10@20
3x5@60
3@100
3@120
3@130
3@135
3@140
3@145
Pin squat
5@60
2x5@90
2x5@110

Bent over row 3x10

Was going to go a bit easier and then I did not do that.

20/09 Hyperdeath
BW 95.0

Bench press all paused
6x10@20
10@60
6@80
5@100
4@110
2@120
1@125
1@130
1@135
0@137.5

Safety bar squat
2x10@20
2x10@40
6@60
5@80
4@100
3@120
3@130
Belt on
3@135 PR

Deficit deadlift
2x6@60
6@100
6@140
3@180
3@190
3@200
2x3@180

Log press
10@40
10@60
4…5@70 stroked out and had to reset
Superset dead-stop DB row 3x8@60

Band tricep pushdown 160 total
Barbell curl 4x10

Had a smashing headache, otherwise this was very pleasant. Felt a little off on bench and a little weak deadlifting but got some work in.