Nemesis

Training Training Logs
61

05/07 PM

Good mornings:
5@20
5@60
3@80
3x3@110
6@110 PR

Had a bit of a stuff around with some cleans too, after I watched some California Strength instructional videos on Youtube :stuck_out_tongue:

Wave 5 Overhead Press Intensification 07/07

Military Press
2x5@20
5@45
5@50
3x10@50

Barbell shrug / Fatgripz Chinup
12@60 / 12
12@100 / 10
12@140 / 10
10@180 / 10
3@210 / 8
20@140 / 8

Hammer curls:
6@15
6@20
6@25
6@30
6@35
6@40 into FatGripz DB curls 6@15

Overhead cable extension / TRX inverted row
25@26 / 10
25@33 / 10
20@38 / 10

The presses sucked. The form felt tighter, with a little more tuck and stronger base, but my shoulders weren’t having it today. Maybe I’m just a bit glued up in the shoulders. Everything else was pretty good. Need to do some lower trap work tonight.

62

Wave 5 Squat 1s 09/07

Squat:
10@20
5@40
5@60
5@80
5@10
5@122.5
Added belt
3@137.5
7@155 PR

Low pin squat:
2x3@100
3@120
2x2@130 PR at this pin

Paused leg extensions / Bulgarian split-squats:
15@40 / 10@BW
15@60 / 10@24
15@60 / 15@BW

Excellent session, started with a great PR. I think the last couple of weeks’ work on good mornings paid off, because my abs were feeling really tough and I strained pretty hard without dying or losing the groove. Spent a fair amount of effort on pin squats, too, and I’m feeling it now. Kind of glad I didn’t go for longer, or I’d probably be too sore for pulls this week.

63

09/07 PM

Good morning:
5@20kg
5@60
3@80
2x4@110kg
2x6@110

Happy with these after my squat relatively hard squat session. Could have done a few more sets, this only took about 12 minutes.

Wave 5 Bench Press Realisation 10/07

Bench press:
2x5@20
5@40
5@60
1@70
1@80
13@90kg PR I think, I lost count

Close grip Slingshot bench:
3@100
5x3@110

Decline JM press:
8@40
6@60
6@60
12@40

T-bar row / DB rear delt fly:
10@40 / 10@20/side
8@80 / 10@20
7@120, 15@60 / 10@20
9@100 / 10@20

I was only supposed to do 85 today, but bugger that. Benching felt pretty good today, and I’m happy with how the assistance felt. I sure hope the Slingshot helps bring my bench up, because it’s mad fun to use and it’d suck to have to ditch it :P. Triceps need a bit more thrashing, so I’ll get some band extensions in tonight. Feeling pretty psyched for pulls on Thursday. Lots of prehab tomorrow

64

Wave 5 Deadlift 1s 12/06

Deadlift:
5@60 (snatch grip)
5@100
5@140
5@180 (conventional)
3@205
1@230
1@245
1@255 =PR but faster

Front squat:
3@60
3@80
2x3@100 fixed my hand position

Natural GHR (cheating) / Back extension:
8@BW / 15@20
8@BW / 12@40
8@BW / 12@40

Pretty good session, considering I had some kind of gut issues today. Farting like a champion and on the bowl far too many times. Couldn’t be arsed repping, so I went for singles. 255 was a little bit slow to lock-out, but faster than last time, so I’ll take that as a sign of improvement. Maybe I could have got 260 up, but on a good day it’ll fly up, so no stress there.

Took my hands in a bit on front squats, which let the bar sit further back and made it a lot easier to keep it under control, so that was cool. The rest of the work destroyed my posterior chain pretty hard; still walking funny.

Had my wedding rehearsal tonight. Exciting stuff :slight_smile:

65

Nothing happened today.

Tomorrow I’ll get in a quick arm session, and then in the afternoon I’m getting married. Good times :slight_smile:

Won’t be back for a little while

66

Got hitched :slight_smile: New training program

23/07 DE Upper

Bench press:
2x6@20
2x3@40
30x3@60kg in 15:44

Incline DB press:
12@25s
12@30s
12@35s
10@35
7@35

T-bar row / rear delt fly:
12@40 / 10@20s
12@80 / 10
6@100 / 10
6@100, 12@60 / 10

Overhead cable extension:
20@25
17@35
10@35

First day of WSB. Finished 20 sets of speed bench in around 10 minutes, so I went for another 10. Didn’t lose much speed, but I need to clean up the technique. It’s possible that speed is less of an issue for me with bench, as opposed to squats.

Feeling pretty jacked after the accessories.

23/07 Extra work

3x20 pushups, first 2 against bands
100+ reps pull-aparts
Pec, lat and rotator mobility

67

24/07 ME Lower

4x5 box jumps, increasing height each set

Pin squat:
10@20
3@40
3@60
3@80
3@100
3@120
3@130
Added belt
3@140kg

Goblet Bulgarian split squat:
15@BW
15@20
2x15@25

Natural glute-ham raise (cheating) / back extension:
4x9@BW / 4x10@20kg

First max effort session, felt about right. Hamstrings felt strong, but they’re not going to be friendly tomorrow, I suspect. Everything moved pretty well. I am buggered; not exhausted, just physically drained, and that’s pretty good. After today, I’m feeling a mixture of excitement and dread for the first DE lower day.

24/07 Extra work

100 band leg curls

Stickin’ t’ lacrosse ball into the glutes, hip flexors and hammies.

68

Went into the city with the wife to be tourist-y yesterday; that was nice. Hamstrings are a bit tight.

26/07 ME Upper

5 med ball throws into 5 clap pushups, 3 sets

Fat Gripz close-grip floor press:
10@20
6@40
3@60
3@80
3@100
3@110

Dips:
5x15@BW

Shrug / Chinup :
15@60 / 6@BW
15@100 / 6@20
15@140 / 6@20
8@180 / 6@20
8@200 / 6@20
20@140 / 6@BW

Bradford press:
3x10@50

Floor press went fine today. Pretty happy with the form, so far. Working up, the reps were pretty clean and punchy, but the last rep on the last two sets was like pushing through concrete. Learning to strain harder. Accessories were fine.

26/07 Extra work

100 band pull-aparts

Lacrosse ball in pecs, triceps and around shoulders, and some pec stretching

Lots of hip mobility and flossing

69

28/07 DE Lower

5 sets of 5 box jumps

Squat:
10@20
5@40
2@60
2@80
25x2@90 in 12:05

Deficit deadlift:
5@60
5@100
1@140
12x1@180 in 6:10

Front squat hold:
15 sec@140
2x15@160
2x15@170

Back extension / Bulgarian split squat:
10@20 / 10@BW
8@30 / 10@30
8@30 / 10@BW

Had a pretty decent session. More speed than I expected to have for squats, though there’s definitely room for improvement. Pulls the same, although I used a higher percentage of my max.

Lots of rolling tonight; my hips are feeling a bit worn.

70

30/07 DE Upper

5 reps med ball slam, 5 clap pushups x 3 sets

Bench press:
2x6@20
3@40
3@60
30x3@67.5kg in 14:32

Incline DB press:
10@27.5s
10@32.5s
15@35s
9@35
6@35

T-bar row / rear delt fly:
10@40 / 10@20s
10@80 / 10
8@100 / 10
8@100, 13@60 / 5 (died a bit)

Battling ropes supersetted with dumbbell curls and rolling triceps

Pretty stoked about this session. Felt a lot harder to maintain speed on the bench, and I felt a lot more triceps afterwards. Not sure if DB press improved, but I got more reps on the first working set, so that’s something to build upon for next week.

Really liked the battling ropes; got a smashing pump in my arms with the dumbbell supersets, and nearly lst my guts after the last round with the ropes. Definitely throwing these in a bit more.

31/07 ME Lower

Hips were jacked-up really badly, and lower bad was feeling seedy. Don’t know where this came from. Did a heap of rolling and stretching before and after the session.

5x5 box jumps, increasing height each set. Got a new PR for height, but I didn’t measure it.

Good morning:
6@20
6@40
3@60
3@80
3@100
3@105
3@110
3@115
Unracked 120 but thought I’d let it go for today.

Goblet Bulgarian split squat:
10@BW
10@20
15@30
20@BW

Natural glute-ham raise (cheating) / back extension:
3x10@BW / 12@BW, 2x12@30kg

Felt pretty crappy today. Everything loosened up and felt decent straight after each set of good mornings, but the first rep was shaky each time. I know I would have been good for 120/125kg on a better day, but not to worry. Not too disatisfied considering how I felt, and glad I don’t feel any worse.

71

Extra work 31/07

100 band hamstring curls
100 band pull aparts

Extra work 01/08

6 sets battling ropes
Heaps of lacrosse ball into the glutes, hips, quads and ITBs.
Squat 3x20@bar

Great extra work. Hips felt fantastic after the ball work, but they’ve tightened back up a bit since. Might have a bit of SI joint irritation, judging by how tight my piriformis and sacrotuberous ligaments are.

72

02/08 ME Upper

5 sets of 5 med ball throws

30° incline pin bench :
6@20
6@40
3@60
3@80
3@100
3@105
2@110

1-Arm kettlebell press:
10@20
3x10@24

Fatgripz chinup :
15, 8, 8, 6, 6, 6, 5

Battling ropes/ rolling triceps:
30 / 10@20s
40 / 9@20s
40 / 10@20s
40 / 10@20s no FGs

Didn’t get much sleep the night before, and puked up breakfast shortly after downing it. So considering that great start to the day, didn’t have too bad a session. Should have pushed more weight on pin press, but that’s OK. The sets working up felt strong. Assistance work was pretty good, arms and shoulders feel hard-worked. Dinner with the in-laws was awesome, lots of roast pork to refuel with.

73

03/08 Extra work

Worked on box squat technique.
16 inch box (parallel)
2x10@20
6x10@40
4x10@60
14 inch box:
2x10@60

Hard work; trying to reach right back under control and contract hard off the box. Legs and hips worked pretty bloody hard, especially considering the low weight.

04/08 DE Lower

Box jumps 5x5

Squat:
10@20
14" box
6@20
6@40
5@60
2@80
25x2@90 12:05

Speed pulls:
5@60
5@100
5@140
12x1@180 5:10

Front squat hold :
15s@140
2x15@160
2x10@180

Back extension:
12@15
2x12@30

Extremely glad I road-tested box squats yesterday, otherwise I wouldn’t have done them today. Although it felt much more natural (and faster) doing speed squats to a box, everything felt more taxed afterwards. Doing pulls from the floor felt way faster after using a deficit last week.

Coming into the assistance work, everything just started dying. Cut the back extensions down to only 3 sets because my spirit started leaving my body, not to mention the massive spasm in my glutes and hamstrings. All in all, it was a good day.

74

06/08 DE Upper

Med ball slams/clap pushups 3x5/5

Bench press:
2x6@20
2x6@40
3@60
30x3@72.5kg 12:50

Incline DB press:
10@25s
10@30
12, 10, 8@35

Wide grip t-bar / rear delt fly:
10@40 / 15@20s
10@80 / 15@20
5@120 / 15@20
8@80 / 15@20

TRX inverted row:
12, 10, 10@BW

This one caught me by surprise. My triceps really started burning by around set 15, and while there was still good speed there, locking out was tough. The dumbbell press was brutal, felt like I was running on emergency backup triceps power.

Tried to vary the pulling moment today, hence the change of grip. The handle I used is quite long, so it ended up as a kind of t-bar Yates row. Not sure if I’ll stick with them or try a different variation. Pretty buggered now.

75

07/08 ME Lower

Box jumps 6x5 measured 42"

Squat:
10@20
6@40
Added 14" box
6@60
3@80
3@100
3@120
3@130
Added belt
3@140
3@145
3@150
Removed box
2x1@150

Goblet Bulgarian split squat :
10@BW
10@22.5
20@32.5
20@BW

Natural glute-ham raise (cheating) / back extension:
10 / 12@20
10 / 12@40
10 / 12@20

First time going heavy properly with box squats. Went pretty well, I think. Pushed pretty hard, but didn’t break form too much. Just need to stay more upright. Did a couple of free squats to see how they felt in comparison, and they seemed pretty tight.

Extra work:

6x20 bodyweight squats
6x30sec Russian plank
Hip mobility and lacrosse ball
Nice Spanish tempranillo with dinner

Uh oh. Starting to look at sizes and shipping costs for some single-ply gear. Could be the first sign of a descent into madness. Maybe I’ll wait until my squat is less appalling…

76

09/08 ME Upper

Med ball throws / clap pushups 4x5/5

Close grip bench:
2x10@20
6@40
6@60
3@80
3@100
Added Slingshot
3@100
3@110
3@115
3@120
3@125
2@130

Single arm kettlebell press :
10@24
2x10@28
12@24

Lateral raise:
3x12@10s

Chinup:

15, 10, 5@BW

Battling ropes / rolling triceps:

3x20 / 10, 10, 9@25s

Pull aparts:
3x30

Pretty pleased with the pressing effort today. The 130 was more weight than I’ve ever touched for bench, so if nothing else it was a confidence-booster. What’s also nice is the pre-Slingshot sets were really punchy and explosive. My main weakness at the moment seems to be difficulty straining through maximal weights. I also have to work hard on tightness and setup.

Triceps and shoulders took a battering, they’re pretty toasted right now. Looking forward to seeing PRs in a couple of months. Hoping to see a good carry-over.

Extra work:

Pec and lat stretching
Triceps rolling on a barbell
100 pull aparts
100 band extensions

Triceps are destroyed.

77

11/08 DE Lower

Box jumps 6x5

Squat:
10@20
10@40
Added 14 inch box
6@40
3@60
2@80
29x2@90 in 11:55

Deadlift:
5@60
5@100
2@140
13x1@180 in 4:55

Front squat hold:
10sec@140
10@160
2x12@180
15@180 supersetting split squats x15 for last 3 sets

Back extension:
15@BW
2x15@15
15@BW

Another good day, even though I felt a little unmotivated. Didn’t have as much power off the box as I would have liked, but worked it hard. My shirt was soaked after the squats. Posterior chain got blasted hard over the whole session. Went out for Thai tonight, so no shortage of carbs to replenish with.

Intensification block starts this Monday. Bringing some bands in, should be fun. Need to get some extra work in tomorrow at some stage. Using the lacrosse ball most days for my anterior hips, and they’re feeling markedly better.

78

13/08 DE Upper

Med ball slams / clap pushups 3x6

Bench press:
2x10@20
Added light bands
10@20
3@40
10x3@60

Incline DB press:
10@25s
10@30
10@35
10@40
6@40

Kroc row / Fatgripz DB row:
2x8@85 / 2x8@35

Battling ropes / rolling triceps:
40 / 12@25s
50 / 12@25s
50 / 12@25s

TRX inverted row:

10@BW
8@BW 10
2x10@BW

Started my Intensification block today. Fairly satisfied with the layout of this session, except for the Kroc rows. I brought them in for some variety, but I still don’t think they do much for me so they’re scrapped. Triceps are feeling a lot stronger, and I’m still smashing them hard.

I really liked using bands today. Not sure how much resistance they added, but they just made me accelerate into the lockout, rather than making me really strain.

Got some rice protein because it’s cheap and I’m a bit stretched at the moment. Tastes bizarre. Hope I can afford this meet in October. I have been looking forward to it, and I’ll be pretty disappointed if I have to miss it. Stressing.

79

13/08 Extra work

150 pull aparts
60 band front raises
100 band hamstring curls

Hip mobility

Pinwheel curl: 8@30s, 8@35, 8@40, 8@40, 5@40 into 5@30, 5@20, 13@10
Reverse curl: 3x10@35

14/08 ME Lower

Jumps from kneeling 5x5 holding some weight

Pin squat:
2x10@20
5@40
5@60
5@80
3@100
3@120
Added belt
1@140
1@150
2x0@155

Good mornings:
6@60
2x6@100
2x6@110

Paused leg extension / Bulgarian split squat:
15@50 / 15@BW
15@60 / 15@BW
12@70 / 15@BW

Natural GHR (cheating) / swings:
10 / 12@10
10 / 12@40
10 / 12@40

No energy today, nor any motivation. Squats felt tight, but I had no push out of the hole, and my upper back is still a bit jacked up from yesterday. At least I got something done. Good mornings were a little better, but still not great. Accessories were fine, got a good burn in my legs.

80

16/08 ME Upper

Med ball slams / clap pushups 3x5

Close grip floor press:
2x5@20
5@40
Added Fatgripz
5@60
3@80
1@100
1@110
1@120
FGs off
0@125
1@120
FGs 4x6@90

Single arm kettlebell press:
10@28
8@28
10@24

Lateral raise:
3x15@10s

Chinup:
18(!), 6, 6, 6, 5@BW

Quite happy with today’s effort. Decent amount of added volume with the back-off sets of floor press. Triceps are feeling huge and pressing seems strong. Only issue today is my biceps are still in shock after Monday, and that put me off a little.

Chinups were interesting; got a fair few reps to start with then crashed hard. Probably a bit of the biceps issue.

Extra work:

Lots of triceps
150 pull aparts
Pec and lat stretching