I know what you mean on doing traps on back day. I did it today and struggled through on some pretty light weight. When do you normally do them?
[quote]The Rattler wrote:
I know what you mean on doing traps on back day. I did it today and struggled through on some pretty light weight. When do you normally do them?[/quote]
Shoulder day if I’m on a BBing split or on their own day/with some other smaller bodyparts if I’m on a bench spec programme (like smolov jr. and now coan bench)
You must be nearly back by now. How was your holiday man?
@rattler: Arrived back Thursday evening, holiday was enjoyable but losing around 7lb was not what I planned! Combination of around maintenance calories plus 3+hrs of brisk walking every day must have put me in a deficit, but I still wasn’t expecting that sort of loss. Hoping for some sort of rebound.
Training I’ve done:
Arms (July 26th)
super low rest session
Cross-body Hammers / Band Pushdown
24.6/54.2s x 6 - x 8, x 9
20.6/45.1s x 8 - x 8, x 10
Inc. DB Curl / Bench Dip (w/superslowecc)
13.6/30s x 12 - 15.6/34s x 7 - 15.6/34s x 5 / BW x 8 - BW x 4 - BW x 5
Alt. DB Curl / OH Band Tri
19.6/43s x 8 - x 3 / x 10 - x10 - x 7
Reverse Curl
50/110 x 10 - x 5
Legs/Chest (August 1st)
All low rest
Lying Ham Curl (setting no.)
3 x 10 - 3 x 10 - 4 x 8
Squat (wearing converse, wide stance, beltless, sleeveless, squatting out of an incline bench press…)
120/264.55 x 2 - 130/286.6 x 1 - 137.5/303.1 x 2 - rep out set x blah
Leg Ext. (setting no.)
5 x 10 - 6 x 10 - 7 x 8 - 8 x 8 - 9 x 6
Incline BP
60/132.3 x 10 - 70/154.3 x 8 - 80/176 x 5 - 85/187.4 x 3 - 60/132.3 x 15
Inc. DB Press (dbs only went up to 44s… )
20/44s x 15 - twist press/super slow ecc - 20/44 x 7 - 20/44 x 10
Back (3rd August)
Lat Pulldown (setting no.)
8 x 10 - 10 x 10 - 12 x 10 - 14 x 10 - 16 x 10
OH BOR/Yates
100/220 x 8 - 110/242.5 x 6 - UH BOR - 90/198.4 x 12
Rope Straight-arm Pushdown (setting no.)
3 x 10 - 3 x 8 < felt sex
Leg Raise
Bw x 8, 5, 5 +11 knee raise
SLDL (super slow ecc and stupid top contraction)
70/154 x 9
Hanging Oblique Crunch x 10 p/side
Delts & Arms (6th August)
All low rest
Military (beltless, wrapless)
50/110 x 6 - 55/121 x 5 - 60/132 x 2
Seated Laterals
20/44s x 8 - 20/44s x 10
R. Delt Inc. Swing
20/44s x 10 - 20/44s x 12 - 20/44s x 11 - drop 10/22 x 7 - drop - 2/4s x 3 squeeze (srs)
Cross-body DB
20/44s x 8 - 20/44s x 10 - 20/44s x 6
EZ Preacher
Bar +20/44 x 8 - +25/55 x 8 - +30/66 x 4
DB Alt. Curl
20/44s x 6 - 20/44s x 3
Reverse Curl
60/132 x 4
Rope Pushdown (setting no.)
2 x 12 - 3 x 12 - 4 x 12 - 5 x 4 +2handstogether
Dips
BW x 8 - x 10 - x 9
Behind-head rope extension (long head ish, setting no)
3 x 10 - 3 x 9 - 3 x 7 burnout x some
Smolov Intense: W1, D1 // Prelim Assessment (10th Aug)
Squat
117/257.9 x 3 - add belt - 135/297.6 x 4 - 153/337.4 x 3 - 153/337.4 x 2 - 153/337.4 x 1 - 153/337.4 x 1
I will be repeating day one until my body stops being a pussy and I complete it. (needed 3x4x337 and 5x337)
Coan Bench: W4/Heavy Day
Bench Press
88/194 x 8 - 88/194 x 8
Paused CGBP
78/172 x 8 - 78/172 x 8
Inc. BP
73/161 x 8 - 73/161 x 6
I’ll take it considering the weight loss… not worth repeating this session for the sake of that last set, should have rebounded nicely by next week and be ready to smash it.
SO:
On Monday I am starting a 6-week intensive personal training course (which has cost me a hell of a lot) and I will most likely to be working full time as soon as I finish. I probably won’t get time to check logs on here any time and may not even find time to update mine, we shall see.
/peace
Jelly of your strength.
Good luck with the course tomorrow!
[quote]D_C wrote:
Jelly of your strength.
Good luck with the course tomorrow![/quote]
I’m feeling so weak right now it’s crazy! Haha.
5am start and such. Feeling good about the course… but getting my training and diet back to 100% may take a week or two. May update my log when I start having decent sessions again.
Edit: Had to abandon smolov for now… I tried to force it but there’s no real way to move onto the intense phase whilst losing weight and having time off training, was living a fantasy.
I will be continuing Coan bench as normal but otherwise my training will be 100% hypertrophy with JM/MD inspired sessions. I will start deadlifting again soon… perhaps even starting coan-phillipi… if not it will be a 531 session seperate from my back hypertrophy OR at the end of my back training. Leg workout may still cycle weight/rep ranges ala 531 but will have pre-fatigue hamstring curls for sure.
I’ve trained everyday since I last posted besides last Monday but my last two sessions are the only things really worth posting, I will probably just update sporadically like this on weekends or not at all as I’m super busy right now.
Back up to 192 this morning but if anything getting a little leaner too. Through the week I had from 4.75-6.5hrs sleep p/night… my life as a PT begins…
Thursday I did:
Legs (Pre-fatigued Hammy Focused)
Seated Leg Curl
All low rest - 45/99 x 8 - 55/121 x 8 - 65/143 x 8 - 75/165 x 8 - 85/187 x 5
Squat
112/247 x 10 - 122/269 x 5 - 132/291 x 5 - 142.9/315 x 3 < mixture of imperial and metric plates = confusing
SLDL SS w/ GHRs w/push at bottom
225 x 6 - 275 x 4 / BW x 6 - BW x 6
Above was on about 50 minutes of training time / on 6hrs sleep… lunch break within PT course.
Today:
Coan Bench: Heavy (earlier in the week, speed bench x some x boring)
Bench Press
92/202.8 x 5 PR - 92/202.8 x 5
Paused CGBP
81/178.6 x 5 - 81/178.6 x 5
Inc. Bench
76/167.6 x 5 - 76/167.6 x 5
Did some light db inc. flyes for a pump and shoulders were too fatigued to make lateral/posterior delt work worthwhile… I might throw them in on Monday when I don’t have a planned session a long with extra abs/calves/other small things.
“Every day, hard train” - Mariusz Pudzian. That is all.
Glad to hear your course is keeping you busy. I know this is your log but I don’t know if you read mine but I thought I’d let you know I got into Leeds University! Maybe I’ll be seeing you in a gym up there in the near future.
[quote]The Rattler wrote:
Glad to hear your course is keeping you busy. I know this is your log but I don’t know if you read mine but I thought I’d let you know I got into Leeds University! Maybe I’ll be seeing you in a gym up there in the near future.[/quote]
Congrats man! I haven’t had chance to look at any other logs but that’s awesome news, I’ll PM me you my facebook since I’ll be working in Leeds. Might crash your freshers parties.
Thanks! I’ll add you now. Haha freshers will have me being so ill. Since results I’ve been out every night and I’m struggling.