Wed 13.02.13
A. Squat (form work)
2x60
2x100
2x140
1x160 added belt
1x180
1x200kg
B1. Bench press (form work)
2x80
2x100
2x120
1x130kg
B2. Shrug machine (strict)
10x100
10x150
10x190
10x210
10x230
10x270 +5x270kg
C. BB high pulls
8x20
8x40
8x50
D. DB lateral swings
20x15
20x17.5
20x20kg
E. 1-arm DB upright rows
10x10
10x12.5
10x15
10x20
F. Bent-over DB swings
20x10
20x15
20x20
G1. BB rows (strict)
15x60
G2. 1-arm row machine
15x20
G3. DB rows
15x32.5
Duration
1:30
Rating
Very Good
Thu 14.02.13
A. Front squat
2x60
2x80
2x100
1x115
1x125
1x140 (100%) added belt
1x150kg / 331lbs 10kg PR
B. Sumo block pulls (@mid-shin)
2x70
2x110
2x150
2x190
2x230
1x250kg / 551lbs 10kg PR
C. Squats (form work)
2x100
2x140
1x160 added belt
2x1x180kg
Duration
1:00
Rating
Ok
Fri 15.02.13
A. Bench press
15x60 suicide grip
10x80
8x90
5x100
2x100 switch to normal grip
2x120
3x1x130
B1. Oly squat
2x60
2x100 added belt
2x120
2x140
2x160
1x170kg easy but lower back hurt - probably a small strain from the FS yesterday
B2. DB twist press Meadow style
12x25
12x30
12x35
12x37.5
+12x20 the twists make it a lot harder
C. Lat PD (overhand)
10x55
10x65
10x75
20x55 underhand
D. DB rows
10x32.5
12x50kg
Duration
1:20
Rating
Good
I like your style of training. Good lifts.
[quote]xjusticex2013x wrote:
I like your style of training. Good lifts.[/quote]
Cheers mate.
I like training without a predetermined plan and it kinda works for me, but sometimes I get side-tracked too easily. For example, I like squatting a lot and want to do it every session, but that often takes away too much energy from other stuff. Oh well…
[quote]infinite_shore wrote:
[quote]xjusticex2013x wrote:
I like your style of training. Good lifts.[/quote]
Cheers mate.
I like training without a predetermined plan and it kinda works for me, but sometimes I get side-tracked too easily. For example, I like squatting a lot and want to do it every session, but that often takes away too much energy from other stuff. Oh well… [/quote]
I’m in the same boat on the squatting. On the bright side, can’t go wrong with building up the wheels.
Mon 18.02.13
A. Squats
2x100
2x140
1x180
1x195 added belt
2x205kg / 452lbs (89%) shit - limit today
B. Oly squats
2x100
2x140 added belt
1x160
6x2x170kg good, solid work
C. RDL w\ toe elevation (strict+no lock-out)
8x60
8x80
3x8x100 PR
3x140
3x160 lb was taking over
D. Squats (form work)
2x100
2x140
1x160
1x180
Duration
1:30
Rating
Good
Tue 19.02.13
A1. Squats
2x100
2x140
2x160 added belt
2x180
2x190
1x200kg
3x160
3x170
3x180
3x180
1x200kg
A2. Snatch-grip high pulls
12x20
8x40
8x40
8x60
B. Bench press
2x80
2x100
2x120
1x130p
1x140
1x150kg yes, my bench is back - I knew it was a setup issue - felt great; didn’t continue because my lower back was cramping up
C1. CG leg-up BP
2x80
1x100
1x110
1x120kg
3x5x100kg
C2. Smith rows
10x20
10x40
10x40
D. Lateral DB swings
20x10
20x12.5
20x15 bla felt achy
E1. Bent-over DB swings
20x15
20x17.5
20x20
E2. Chest press
15x70
15x80
15x90
15x100
Duration
2:00
Rating
Very good
Wed 20.02.13
A1. Squats (form work)
2x60
2x100
2x2x140
1x160 added belt
4x1x180
A2. Bench press (all reps paused,form work)
1x80
1x100
1x120
1x130
B. Shrug machine (double paused)
3x15x140
C. Triangle lat PD
12x55
8x70
8x90
tried some triceps work but arms hurt
Duration
1:15
Rating
Blah, did more harm than good
Mon 25.02.13
A. Squats
2x60
2x110
2x150
2x180 added belt
2x190kg felt like shit
5x150
2x170
2x180 skipit achy&weak
B. Oly squats
2x60
2x100
2x140
1x160
1x175kg arrgh; too achy - lower back was fucked for some reason
C. Bench press
2x80
2x100
1x120
1x130
1x135
1x120p
1x130p
1x135p felt great
Duration
1:45
Rating
Blah - squats were horrible but bench was pretty good
Just wondering: what is your view on progress at this point in your lifting cycles? We’re at roughly the same point on both squat and bench strength now, but it seems like you’ve been hovering around the same #s since last September/October. Is it that progress slows for you at a certain weight?
I’m asking because I feel like I’m needing to start making adjustments in my training: I squat twice a week, and for the past month or so I’ve noticed that my Sunday leg sessions are great, but my Thursday ones are honestly pretty subpar, perhaps because I haven’t fully recovered. I’m starting to think that it might be that at the 400+ area, recovery becomes more of a challenge than the 350 area.
[quote]The3Commandments wrote:
Just wondering: what is your view on progress at this point in your lifting cycles? We’re at roughly the same point on both squat and bench strength now, but it seems like you’ve been hovering around the same #s since last September/October. Is it that progress slows for you at a certain weight?
I’m asking because I feel like I’m needing to start making adjustments in my training: I squat twice a week, and for the past month or so I’ve noticed that my Sunday leg sessions are great, but my Thursday ones are honestly pretty subpar, perhaps because I haven’t fully recovered. I’m starting to think that it might be that at the 400+ area, recovery becomes more of a challenge than the 350 area.[/quote]
My numbers aren’t good right now because I’m in a cutting phase for some time now. Always sucks for strength.
I don’t think that recovery should necessarily be an issue at those weights. More to do with nutrition, sleep, life stress etc.
I would recommend you to do a close variation of the squat (oly squat, front squat) in the Thursday session. Often easier to keep intensity high that way.
Tue 26.02.13
A. Squats
3x60
3x100
3x120
2x3x140 all felt rotten
B1. Low incl. DB press
15x20
10x30
10x40
10x45kg
B2. Face Pulls
10x30 +10x40 +10x50
B3. Lateral machine
10x30
10x30
10x30
C. Bench press
2x100
1x120p
2x2x130 felt off as well
D. CG leg-up Bench press
2x90
2x100 shoulder pain - wtf?
E. BB curls
8x15
8x25
8x35
3x8x45kg PR
*did them on a whim - first time in 6 years or so that I could do them without pain; only good thing that happened today
F. Bent-over DB swings (forehead resting on bench)
15x10
15x12.5
15x12.5 +15x10 +15x7.5
Duration
1:25
Rating
Blah
Fri 01.03.13
A1. Front squats (no belt)
8x40
8x40
8x60
8x60
8x80
6x90
7x100kg / 220lbs 2rep PR since I really suck at FS, this isn’t bad at all
4x110kg / 242lbs PR
A2. BB curls
8x15
2x8x35
2x8x40
B. RDL w/ toe elevation (strict, constant tension reps)
8x60
8x80
8x100
8x110
8x120kg / 264lbs vol PR
C. GM (high bar, no belt, deep)
5x60
3x80
3x3x100kg
D1. Rope Tri PD
12x30
12x40
12x45
12x50
D2. Tri PD
12x30
12x40
12x45
12x50
E. Oly squats
2x60
2x2x100
3x2x140
2x160 added belt
1x180kg (90%)
Duration
1:35
Rating
Good
Sat 02.03.13
A. Bench press
3x80
3x100
3x120
3x130kg (80%)
1x135
1x137.5
1x140kg (86%)
B. CG leg up BP
5x100
5x105
5x105
C. Delt destroyer
2 tri-sets
D. Bent-over lateral swings (strict)
20x12.5
20x15
20x15
E. Chest support DB rows (steep incline)
8x25
8x32.5
F. Oly squats
5x60
5x80
5x100
5x120
Duration
1:00
Rating
Good
Sun 03.03.13
A. Bench press
2x80
2x100
1x130
2x140kg (86%) nice
2x120 paused
2x125 paused
2x130kg (80%) paused
*felt great despite having sore front delts; might even be some bw PR since I’m a lot lighter now since I hit bench PRs but counting bw PRs is kinda gay
B. Shrug machine
10x100
10x150
10x190
10x230
10x270kg
C. Oly squats
2x60
2x100
2x140 added belt
2x160
2x180kg (90%)
5x140
5x150
2x160
1x180
1x190kg (95%)
2x160
2x170
2x180kg (90%)
*felt pretty damn nice
Duration
1:15
Rating
Very Good
Mon 04.03.13
A. Oly squat
2x60
2x100
2x140
1x160 added belt
1x180
1x190
1x195 (95%)
1x202.5kg / 446 lbs 2.5kg PR yeah baby; and that with slightly sore quads and glutes
3x140 paused
3x150 paused
B. Lat PD (overhand)
8x55
8x70
8x80
8x90
8x90 stack
C. Bench press
1x100 paused
1x110 paused
1x130 paused
3x1x140kg (86%) tried with the belt on; don’t think it helps much with my improved form
D. Standing cable flys
10x20
10x25
10x30
10x35
10x35
10x35
10x25
- isolated pecs better than ever
E. Incl. DB squeeze press
8x17.5
8x25
8x25
F. Seated DB clean&press
5x12.5
5x17.5
3x5x22.5kg vol PR
2x30kg PR limit
Duration
1:40
Rating
Great
Tue 05.03.13
A. Oly squat
2x60
2x100
2x140
1x165 added belt
6x2x180kg (89%) PR awesome
B1. Rope face pulls
10x35
10x40
10x45
B2. CG leg up BP
8x60
8x70
8x80
8x90
C1. Clean deadlifts (wl shoes)
2x100
2x140
2x180
2x200 added belt
2x220kg (100%) PR nice
C2. Seated BB MP
3x20x20 burn sets
D1. BB Lunges (very wide strides)
8x20
8x30
8x40
D2. Lying leg curls (1.5 reps)
5x30
5x40
5x45
Duration
1:30
Rating
Great
Wed 06.03.13
A. Bench press
2x100p paused
1x120p
1x130p
1x135p
1x140p (86%) easy
B. Oly squat
2x60
2x100
1x140
1x160 added belt
1x180
1x190
1x195kg (96%) solid - lower body pretty sore from yesterday
D. 1-arm cable rows + lateral raises
25min almost non-stop set after set
Duration
1:00
Rating
Very good
Thu 07.03.13
A. Bench press
2x100
2x100
1x130p
5x1x140kg
B. Front squat (no belt)
5x60
3x80
2x100
2x110
1x115 too sore
C. Bench press
3x100
3x120
4x1x130
Duration
0:45
Rating
Good