A. Back Squats:
40kgx5
60kgx5
90kgx5
90kgx5 (Onto a just below parallel box)
90kgx5 (Onto box)
90kgx3
80kgx5
85kgx3
85kgx5
90kgx5
100kgx2 (Onto box, got stuck on the 3rd rep)
B. Front Squats:
60kgx5
70kgx5
75kgx3
75kgx5 (+2 PR)
80kgx3 (Pr)
85kgxfail
C. Leg Press:
20rx2pps
15rx3pps
10rx3pps
5rx4pps (Pr)
20 minutes working on squat form with just the bar and 2, 10kg plates to finish
Notes:
Decent session. Squat was still as weak as last week (ish), but I think I have figured out why. Its not a strength issue, its just a form issue (I’m fairly sure…). Will be starting my squat workouts with box squats from now on to build confidence and strength/form, then I’ll drop weight and free squat as my main movement. The form issue I think I am having is not driving through my heels. On the reps where I really started to struggle I noticed I was trying to push with the front of my foot rather than through my heels. Going to have to really focus on not doing this as it kills me form/strength. Tried squatting barefoot after the session with just the bar and it seemed to fix some of these issues somewhat, also tried to get the bar lower on back. I seemed to be squatting with the bar quite high up on my traps which I think was pushing me forward and causing me to drive with the balls of my foot.
A. Military Press:
20kgx5
30kgx5
50kgx5
50kgx5
50kgx5
52.5kgx4
52.5kgx4
55kgx2
55kgx1
B. Db Press:
20kgx10
22.5kgx8r
22.5kgx8r
25kgx5r [+1 Pr, felt very light though]
25kgx5
27.5kgxfaillll, got about half a rep…
C. Front Side lateral Raises:
20rx10kg (Pr)
20rx10kg
14rx12kg (Pr)
14rx12kg
D. Ez Curls:
28kgx14r
33kgx8r
33kgx8r
38kgx4r
38kgx4r
E. Cross Body Curls/SS/Hammer Curls:
3 sets, 16reps @14kg
Notes:
Average session, went into it coming off a string of late-night/early morning shifts so I was exhausted going into the workout and as a result it took a bit to get into the groove. Gonna rest up and try to hit deadlifts hard tomorrow!
A. Deadlift:
60kgx5
80kgx5
120kgx5
130kg5
135kgx1 (Ripped a callous and had to cut the set short, shit hurts…)
135kgx3
140kgx2 (2nd rep kind of hitched a fair bit, think a 3rd rep would of been possible if not for the callous tear)
B. Stiff Legged Deads:
70kgx12 (PR?)
90kgx8
100kgx6
110kgx4 (Pr)
D. T bar Rows:
Wide grip:
20kgx20r
40kgx8r
50kgx5r
55kgx3 (DS) 20kgx10r
Close Grip:
20kgx10r
40kgx8r
40kgx8r
50kgx5r
60kgx3r
Notes:
Good session all things considered, ripping a callous mid lift stings… Deads were feeling all right, the 135kg set felt solid but the 140kg set felt a lil’ bit forced. Stiff legged deads were feeling really sluggish, was very much struggling to get my volume up on them. Pull ups felt great, the +25kg set felt good. Wanted to hit traps but haven’t had time to this week as I have been needing to keep my workouts short-ish. Not training fasted these days due to my shifts at work. Atm I am eating from 8:30am-4:30pm and fasting from 4:30pm to 8:30am. Its not Ideal but its the only way I can get the meals in with my shitty schedule atm. Working 40+ hours a week fucking sucks, have 4 months of this shit ahead of my until I go back to college. Fml etc. etc…
Damn, ripped callouses mid lift does suck man! Make sure to lather it with antibiotic ointment and let it air alot. Itll heal faster. Ever since Ive started using chalk, i dont really ever get callouses. Not looking forward to going back to college and not being allowed to use it! Also, look into a pumice stone, soft hands = less chance for a callous. Nice PRs though brother!
[quote]pbclax1 wrote:
Damn, ripped callouses mid lift does suck man! Make sure to lather it with antibiotic ointment and let it air alot. Itll heal faster. Ever since Ive started using chalk, i dont really ever get callouses. Not looking forward to going back to college and not being allowed to use it! Also, look into a pumice stone, soft hands = less chance for a callous. Nice PRs though brother![/quote]
Thanks for the tips, will pick up a pumice stone after sqawtz tomorrow and get to work on my hands. I have previously just been cutting them off with a nail clipper, but it really doesn;t work that well…
[quote]AquaCruzer wrote:
Geez the PRs are everywhere man. Keep it up![/quote]
Thanks for checking in
Been looking into giving this a whirl to give my training some direction for a couple of months. Seems solid:
Notes:
Great workout today, my squat finally felt like it was coming together. I tried out squatting barefoot and it seemed to fix all my issues! Was previously wearing converse for all my lifts, but they must of been throwing my form off on the squats. Going barefoot felt great and I could really focus on driving my squat up through my heels where previously my form was breaking and the weight shifting to the front of my foot. So yeah, basically my squats felt great today, didn’t go balls to the wall on any of my sets to leave me with something in the tank. Awesome workout!
A. Military Press:
20kgx5
40kgx5
50kgx5
55kgx3
55kgx3
57.5kgx1
57.5kgx1 (Pr)
B. Db Press:
20kgx10r
25kgx6r
25kgx7r (Pr)
27.5kgx2.5r (Pr-couldn’t get one last week. Couldn’t lockout the 3rd rep…)
C. Front/Side Laterals Raises:
20rx12kg (Pr)
14rx14kg (Pr)
14rx14kg
26rx10kg
D. Chin Ups (Slow movement, tried to isolate Biceps):
18r
13r
8r
E. Dumbbell Preacher Curls:
12kgx10r
14kgx8r
14kgx8r /Dropset/ 7.5kgx10r
Notes:
Good workout today. Felt pretty fresh despite coming straight from a 10hour shift on my feet all day. Didn’t get to trash my bi’s like I wanted to due to time constraints today so I might throw some extra work in on one of my off days.
[quote]Blaze_108 wrote:
Nice Pressing! Repping a plate on the bar soon![/quote]
Thanks for checking in! Yeah, repping a plate either side of the bar is a big goal at the moment, purely because it looks so much more badass than a bunch of 5 and 10’s
29th June: Deadlift:
A. Deadlift:
60kgx5
80kgx5
100kgx3
120kgx3
130kgx3
140kgx2
150kgxfaiiilll (Reset, and rested for a few minute after this attempt)
150kgx1 (Pr, slightly sloppy form)
B. Rdls:
75kgx14r (Pr)
90kgx8r (Pr)
105kgx6r
60kgx20r
D. Power Shrugs:
130kgx15r
150kgx10r
160kgx10r (Pr)
E. Db Rows:
35kgx10r
40kgx10r
45kgx8r
Notes:
Decent session, deadlift still feeling pathetic. Thinking of re-introducing 5/3/1 on just my deadlift day and playing it by ear on my other lifts while they catch up.
Notes:
Starting a cycle of Sheiko 29. Stumbled across it and thought it seemed interesting. Very high volume though, my workout lasted about 2 hours - shit got really intense. The percentages I’m working off seem a little low though. Might up them slightly on a later cycle, this first cycle will just be testing the waters to see how I respond to the volume. My form on the squats felt really on point today, was quite please with myself. Also have picked up a foam roller and am going to make a conscious effort every night this week to rehab myself and see how that helps things. On top of that, have picked up a pair of vibram 5 finger shoes for lifting in. Got told I cant squat/deadlift in my socks so I needed an alternative. Watch this space!
D. Deadlifts from Pins (Just below knees):
83kgx5
100kgx4
113kg x 4 x 2
130kg x 3 x 4
E. DB Lunges (5 reps per leg):
22.5kg (x2) x 6r
30kg(x2) x 5r x 4
F. Hanging Pike raises:
6r/6r/6r/4r
Notes:
Solid session today! Despite getting up at 3am that morning to go into work for an early shift (had to cycle for an hour to get in too…) I had tonnes of strength/energy. Deads to the knees felt weird, I can see why they are included in the program but I felt like a douche doing them. Dips felt crazy strong, smashed the weights I could do last week. Long session though, resting 2 minutes between sets had the workout at 2 hours bang on. Sheiko is really interesting so far, lots of volume.
[quote]AquaCruzer wrote:
I look forward to seeing how Sheiko works out for you. And geez it’s raining PRs in here.[/quote]
Thanks, I’m looking forward to seeing how it works out too! Also should mention I will be adding in a swolegasmic shoulders/back/bi session on one of my off days to round off the training. Gotta get dat paahmp.
My Vibram five finger shoes arrived today, my gosh these things are comfy. Haven’t lifted in them yet, but for just general walking around these things are a delight to wear.
Dude, didnt know you switched to sheiko! I will be watching how that goes, hope it works out well. Definitely seems like it is so far cause youre killing it with PRs errwhere!
Def. Will be following here. I’ve heard good things about Sheiko, so I’m interested to see how it works out for you. Keep it up man, you’re killing it.
