Rebuilding the Base

[N.C]

W4D3 EXTRA WORKOUT

1. WW - 4 Rounds

1a. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1b. Single Arm Cable Row - 5kg x 8 e.s
Really focussing on depressing the shoulder

1c. Leg raise with foam roller between knees - BW x 8

1. Carry EMOM - 8 Minutes
Suitcase Carry - Min 1 Left, Min 2 Right
Single Arm Front Rack Carry - Min 3 Left, Min 4 Right

20kg KB - Felt pretty easy but it was supposed to be so not if I’ll up the weight or up the rounds

**2. Aerobic Bit - 2min ON 30 sec OFF - 2 rounds (10min total) **

2a. Rower
2b. Bike

Kept the same volume as the last time I did this but I was able to push a little harder for sure need to start adding rounds

3. Reverse Pec Deck
3 x 12

4. Grip Super Set

4a. EZ Curl Wrist Curl - 20kg x 12
4b. DB Wrist Rotations - 5kg x 12
4c. DB Wrist Deviations? - 5kg x 12

5. Lateral Raise Machine
First time trying this just played with it really nice connection on both shoulders though so deifnitely going to put this in at some point

3 x 15

[N.C]

W4D4 DE UPPER

1. WW - 4 Rounds

1a. Single Arm Cable Row - 5kg x 15

1b. DB Ext Rot - 2kg x 15

1c. Band Tricep Extensions - Red band x 15

2. DE Bench
40kg + Black Bands - 8 x 2 done in EMOM

First time benching with a band for a while challenging keeping tight at the bottom which seems to be a theme in my benching.

3a. Single arm 45 degree pulldown

20kg - 4 x 8

3b. ‘JM press’

25kg - 4 x 8

4a. Reverse Pec Deck
4 x 12

4b. Pec Deck
4 x 12

I was so excited with the connection I felt on these earlier in the week but I didn’t really get that today, not sure why

5a. Barbell Shrug

40kg - 4x12

5b. Alternating Supinating DB Curls
6kg - 3 x 12

Flew through this superset with very little rest so I undershot the weight but still not a bad pump

[N.C]

W4D5 RE LOWER

1. WW - 4 Rounds

1a. Split stance cable chop x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1c. Leg raise with foam roller between knees - BW x 8

2. Kick Stand RDL

15kg - 4 x 6 e.s

Too easy to be honest but second set I felt a little in my back but I just concentrated on my brace next 2 sets and it went away.

3. Back Extension

BW - 3 x 15

4. Smith Machine Calf Raise
30kg - 3 x 12

5. Standing Cable Abs
15kg - 3 x12

6. Leg Extension
3x12

[N.C]

W5 D1 ME UPPER

I know its technically still Sunday on week 4 but I had a rough day and needed to go get rid of some energy… unfortunately by the time I found the one gym in the area open Sunday night and got there the adrenaline had already worn off. Go figure.

1. WW - 4 Rounds

1a. Cable Row - 10kg x 15
Not sure these are working gonna go back to the straight depressions

1b. DB Ext Rot - 2kg x 15
Kinda clicky not sure why

1c. Pin Loaded Chest Press Machine - 25kg x 15
Not a bad pump once I got my form and allignment figured out

2. ME Bench - Work up to a double
Bar x 8
40kg x 4
50kg x 2
60kg x 2
70kg x 2
80kg x 2
100kg x 2!

Like I said above the adrenaline was kind of gone. 60kg felt heavy! 100kg was a huge struggle definitely 2RM, 1st was tough 2nd form went to shit and was just a bottle to horsecock it up any which way.

I will also confess: in my first post I said my 1RM for bench was probably around 100kg. I was probably bullshitting. I’ve not felt 2 plates for a long time and feeling it tonight makes me think that estimate was way off for 4 weeks ago.

3. Pulldowns
3 x 12

This gym was pretty small and packed for a sunday night so I just jumped on these. Pretty clicky on my right shoulder but got some light work in

4. JM Press
30kg x 12 , 12 , 8

Had to kill the last set cause my triceps almost cramped! If I fully extend my elbow right now they’re still trembling lol!

5. Cable Reverse Fly
5kg - 3 x 12

6. Pec Deck
3 x 12
Meh contaction - some good some bad

7a. Chest Supported DB Row
12kg - 3 x 12

Great connection/pump on these! Last set was gross

7b. DB Lateral Raise
2kg - 3 x 12

8a. Fat Bar Curls
Bar - 3 x 12
Never used one of these bars before so just wanted to try it out

8b. Fat Bar Shrugs
Bar - 3 x 12

[N.C]

W5D2 DE LOWER

1. WW - 4 Rounds

1a. Split stance cable chop x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

2. DE Belt Squat
90kg + machine - 8x2 EMOM

This felt like nothing this week. Gonna up it next week

3. Back Extension
5kg - 3 x 8

These felt awesome, can’t wait to keep upping the weight on them.

4a. Band Standing Adduction
Red band 4 x 12

4b. Leg raise with foam roller between knees
BW - 4 x 8
Legs straighter than usual which is progress

4c. Clamshells
BW - 4 x 12-15

Should have added weight to these

5a. Legpress
80kg + machine - 3 x 12
I was gonna do leg extension but the machine was broke don’t think I’ve legpressed since I was a teenager! This was easy IDK why I wasn’t pushing hard but I just sort of went through the motions for some reason.

5b. Single Leg Calf Raise
BW - 3 x 12

[N.C]

W5D3 - EXTRA WORKOUT

1. WW - 3 Rounds

1a. Split stance cable chop - 10kg x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1c. Shoulder Depressions - 10kg x 8
These felt great keeping them back in who cares if they progress

2. Aerobic Bit - 2 min ON 30 sec OFF - 2 Rounds (15 min total)

2a. Rower
2b. Assualt Bike
2c. Bike

3. Carry EMOM - 8 minutes

Double Front Rack Carry - Min 1
Farmers Carry - Min 2
2 x 16kg KB

4. Grip Circuit - 3 Rounds

4a. EZ Curl Wrist Curl - 20kg x 8
4b. DB Wrist Rotations - 10kg x 8
4c. DB Wrist Deviations? - 5kg x 8

Thought I did 8s last week (looking back I did 12s) oh well.

[N.C]

W5D4 - DE UPPER
Went in to today with a little pain in my right shoulder.

1. WW - 4 Rounds

1a. Cable Scap Depression - 10kg x 15

1b. Reverse Pec - 20kg - 15
I like these!

1c. Pec Deck - 30kg x 15
Can’t seem to get a good contraction on these again

2. DE Pause Bench
40kg + Black Bands - 8x2 (Done as EMOM)

Decided to do pause to help with tension at the bottom. Right shoulder and elbow were nagging throughout

3. Seal Row
40kg - 3 x 8
Didn’t love these but wanted to try out the seal row bench

4a. Double KB OHP
12kg - 3 x 6
I want to start adding a secondary heavyish press in to my workouts as the supplementary exercise. Starting off easier to get used to the extra pressing on my shoulders.

4b. 45 Degree Cable Pulldowns
20kg - 3 x8

5. Lateral Raise Machine
20kg - 4 x 8
Crazy pump on these. They’re defintiely staying!

6a. Barbell Shrugs
40kg - 3 x 12

6b. Alternating DB Curls
8kg - 3 x 12
Kind of meh but I did this circuit with no rest so good burn by the last set

6c. Band Triceps
Red Band - 3 x 20

[N.C]

W4D5 RE LOWER
Woke up this morning with right low back, right side, right adductor aching hard. This is usually a sign I’m gonna get a relapse in the back injury soon. Back extensions really exaccerbated it, but then the extra hip work at the end eased it again. As I type this ~2 hours later right low back and adductor are starting to niggle again.

1. WW - 4 Rounds

1a. Split stance cable chop x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1c. Leg raise with foam roller between knees - BW x 8

2. Kick Stand RDL

17.2kg - 4 x 6 e.s
Still pretty easy but good stretch on hamstrings felt good

3. Back Extension
BW - 2 x 15

These we’re really blowing up just the right side of my back and was getting painful around right SI. Felt like left side was hardly working.

4. Side Bend (on the Back Ext Apparatus)
BW x 5
BW - 2 x 20sec hold

Just decided to do some holds because my hips and back were painful. Left side is noticebly weak.

5a. Adduction Squeezes
ISO - 3 x 20 sec

5b. Side Lying Abduction
2.5kg - 3 x 15

5c. Smith Machine Calf Raise
30kg x 12
40kg - 2 x 12

[N.C]

W5D6 - EXTRA WORKOUT

I did this yesterday.

WW - 3 Rounds

1a. Unilateral Leg Lowers - BW x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1c. Shoulder Depressions - 10kg x 8

2. Unilateral Back Extension Holds

BW - 2 x 20 sec on each leg

3. Side Bend Hold (on back ext)

BW - 2 x 20 sec on each side

4. Just tried out some shoulder health stuff
About 5 sets of messing around, trying new stuff nothing worth mentioning

5. Bike - 1 min EZ , 1 min 75% [20 min total]
Did this on the concept bike, these things suck

[N.C]

W6D1 - ME UPPER

Same as last week starting this training week on a Sunday. Kind of a meh session I’m thinking of changing it up after this wave. A lot of niggles (I conceded in my first post that I probably wasn’t prepped enough to do conjugate right now). We’ll see.

WW - 4 Rounds

1a. Scap Depression - 15kg x 20 sec hold

1b. Shoulder Ext Rotation - 1.5kg x 15
Right shoulder clicky and slightly painful

1c. Pin loaded chest press machine - 2 x15
Changed it to a high cable fly (2 sets of 15) cause I wasn’t feeling my chest at all

2. Football Bar Bench - Work up to 4RM
Bar x8
30kg - x 4
40kg x 4
50kg x 4
60kg x 4
70kg x 4
80kg x 4

Was at a different gym tonight, thought I’d try out their football bar but the actual bench itself was slippy as hell was unstable to press out of.

3a. Barbel OHP
Bar x 6
40kg - 2 x6
This was harder than I was hoping!

3b. Chest Support Row
14kg - 3 x 12
Felt meh not good connection with anything tonight

4a. Kneeling Cable Pulldown
3 x 12

4b. Band Pushdown
Red Band - 3 x 20

5a. Reverse Pec Deck
3 x 12

5b. DB Lateral Raise
3kg - 3 x 20
Good pump on these

6a. Barbell Shrugs
50kg - 3 x 12

6b. Supinating DB Curls
3 x 12

[N.C]

W6D2 - DE LOWER

Did some RDLS with a barbell in between my warm up. My hips have been feeling a lot better so I was wondering if it would translate. RDL feels even but looks like shit - just gonna keep going with what I’m doing

WW - 4 Rounds

1a. Unilateral Leg Lowers - BW x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1c. Unilateral Back Extension Holds - (only 3 sets - got crampy) - BW x 20 sec e.s

1d. Side Bend Holds - (only 3 sets - got crampy) - BW x 20 sec e.s

2. DE Belt Squat

100kg + machine - 8x2 EMOM
Feeling heavier on the hips but I can still stand up pretty easy. Goal is to get to 120kg + machine (3 plates either side) for a speed squat then decide if I want to start using it as a M.E variation

3a. Seated Hamstring Curls
3x12

3b. Single Leg Calf Raise
BW x 15, 15, 11

4. Standing Cable Abs
15kg - 3 x 15

5. Leg Extension
3 x 12

[N.C]

W6D3 - EXTRA WORKOUT

WW - 3 Rounds

1a. Unilateral Leg Lowers - BW x 8 e.s

1b. Kickstand RDL + Rotation (band around hips) - Black Band x 8

1c. Shoulder Depressions - 10kg x 8

2. Unilateral Back Extension Holds

BW - 2 x 20 sec on each leg

3. Side Bend Hold (on back ext)

BW - 2 x 20 sec on each side
Played around with leg position. Top leg being behind the hips is nice on the glutes.

4. Bike - 1 min EZ , 1 min 75% [20 min total]
Did this on the watt bike.

5. Grip Circuit - 3 Rounds

4a. EZ Curl Wrist Curl - 20kg x 12
4b. DB Wrist Rotations - 7.5kg x 12
4c. DB Wrist Deviations? - 5kg x 12

I need to start checking my logs before sessions thought this was more weight than last week but it wasn’t. Good pump regardless.

[N.C]

W6D4 - RE UPPER

Decided that for this 3 week cycle I’m going to do RE upper instead of DE upper. As much as I love DE Bench I don’t think my shoulders and my stability are adequately prepped for the high force twice a week. Came in to this with a slight niggle on right shoulder which actually seems to have worked itself out as of writing this.

1. WW - 4 Rounds

1a. Side On Cable Lat Pull Down
10kg x 15

1b. DB Bent over Ts
2kg x 15
Suprised how good these felt

1c. High cable fly
Red Band (cable too heavy) x 15
Meh chest contraction I really gotta figure out a good chest got to for these WWs

2. RE Bench (APRE Style)
I know it’s asking for trouble combining 2 methods but I wanted to try this rep scheme out incase I decide to do some more ‘bodybuilding’ style training after this wave.
I used the parameters from: How to Run APRE with Large Groups to Increase Hypertrophy and Strength to create an 8RM version.

Originally my vision was to do 80kg for the 8RM but after my 60kg set I decided to play it safe with 70kg.

Anyway I did:

Warm Ups:
bar x 12
40kg x 10
60kg x 8 - This is a weird personal milestone because I did a set of bench with higher reps and felt the majority of them in my left pec (as opposed to only in my right pec). This has never happened since I started lifting because of an shoulder injury when I was like 14, so this is pretty cool!

Work Sets:
70kg x 10 - APRE calls to go to failure. I had no spotter could probably have got 1-2 more.
70kg x 5 - Think I just didn’t rest long enough lol just died on the 5th.

Don’t know that I feel good enough on bench yet to go to failure like this. Also form felt a little janky on 70kg and I had a little right shoulder pain. Don’t think I’d run this with bench though I do like the idea, it’d be more suited to a lift I have more consistent form/muscle connection with.

Happy with the 60kg x 10 though. Think I might just go straight 3 x 10 for next weeks RE upper.

Damn that’s a lot of yapping about bench.

3a. DB Row
22.5kg - 3 x 12

3b. KB OHP
10kg - 3 x 12
I do these palms facing in rotating to palms facing out as I press. Made my shoulders feel really good actually.

4a. EZ Bar Pullovers
20kg - 3 x 12
Quietly excited about these. I don’t wanna say they torched my lats or anything but the connection was nice and I think these might help my stability in the bench. Think I got the idea to use them from this video (I like the idea of using old school exercises/trianing but I often don’t have the joints for them) : https://www.youtube.com/watch?v=V-nFvpwwNA8&t=230s

In terms of actual form it looked like this but with an EZ bar (might try with a straight bar once I’ve tried it a few more times):

Exercise Index - Barbell Pullover

4b. Single Arm Rope Pushdown
5kg - 3 x 8
I wanted to hit 12s but my triceps were trashed from the higher reps on pressing

5a. Reverse Pec Deck
20kg - 3 x 12

5b. Lateral Raise Machine
20kg - 3 x 12
Love these great connection, no shoulder crunchiness

6. Preacher DB Curls
10kg - 3 x 12 e.s

[N.C]

W6D5 - RE LOWER

Did this yesterday. Was absolutely cooked going in to it, was tryna not fall asleep in the ride over there (I wasn’t driving don’t worry).

1. Bits of rolling around while I decided what I could do

1a. T spine Foam Roll
1b. Open Book Stretch
1c. Side Lying Hip Rotations

2. Kickstand RDL w/rotation + foam roller
I pressed the foam roller in to the wall with my inside knee to block knee movement and force me to get in to my hip, just did these to feel agood stretch.

5kg - 2 x 12 e.s

3. Kickstand RDL + Foam Roller
I pressed the foam roller in to the wall with my outside knee because… well because I wanted to try it
5kg - 2 x 12 e.s

4. Single Leg Back Extension Hold
Played with pelvis position. My back naturally wants to go in to extension (anterior pelvic tilt). Posterior tilting definitely lights my glutes up more.
BW - 3 x 20 sec e.s

5. Single Leg Side Bench Hold
Same as above posterior pelvic tilt really lit the glutes and right low back up borederline pain. Felt a bit crunchy after the work out but feels fine now… who knows what that means anymore!

BW - 3 x 20 sec e.s

6. Smith Machine Calf Raises
40kg - 3 x 12

7a. Cable Standing Abs
20kg - 3 x 12

7b. Band Seated Hip ER + IR
Similar to this but I kept a foam roller between my knees:

Seated Band Hip ER

3 x 12 e.s for IR and ER

[N.C]

W7D1 - ME UPPER

I trained a little later than usual and was not feeling like training at all but we got er done.

1. WW - 4 Rounds

1a. Reverse Pec Deck x15

1b. Pec Fly on the lateral raise machine x 15
That description probably sounds weird but its basically the reverse of a lateral raise on the lateral raise machine squeezing in. These were okay. Good squeeze but not very fatiguing.

1c. Cable Row with Straight Bar x 15
These were surprisingly good IDK why I decided to try them. Felt pretty good on mid trap.

2. ME Pause Bench [2 Count] - Work up to 3RM
Bar x 10
40kg x 5
50kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3! - This moved well! Could’ve maybe got one more. Didn’t try for more because I’m in the mindset of just take the small PR and live another day!

3. Seated Barbell OHP
Barbell x 6
30kg x 6
40kg x 6
40kg x 6

These felt fucking awful on my shoulders. I had kind of a janky set up with a super low bench I should’ve just gone back to standing OHP after set 3 but I didn’t. Was worried I’d injured them for a second there.

4. Lat Pull Down
3 x 12
Did this with a narrow mag grip on a really low weight and just concentrated on depressing my shoulders and trying to make them feel better. It helped to be fair.

5a. EZ Bar Pullovers
20kg - 3 x 12

5b. DB Supine Tricep Extension
4kg x 12
6kg - 2 x 12

6a. Prone DB 'A’s
2kg - 3 x 12

6b. DB Shoulder Ext Rot
3 x 8

6c. EZ Bar Curl
20kg - 3 x 12
Probably too light. Little burn on the last set cause I moved through quite quick

7. Lateral Raise Machine
3 x 12-20
I just went till it burned. Love this thing.

[N.C]

THE HALF WAY POINT
I wanted to post this before yesterdays training session for continuity’s sake but the day got away from me. These are pictures taken Yesterday morning before food etc. (Same as the before pics). Pictures are again cut out terribly but I wanted the same lighting etc. as the before pics so I stuck with it lol.

Mixed feelings. I feel like I have made some noticable gains especially around glutes, arms (though its hard to tell on the blurry potato photo). However, I know my progress could have been a lot better. I’ve not changed a single thing about my diet. Some days I eat nothing some days I eat everything.

The reason for me posting this is the hope that the sting of knowing I can be better is cemented in this log and in my head.

On a more positive note, I did secure a new job and got stronger so the last 6 weeks haven’t been totally unproductive! Lets see what the next 6 bring…

[N.C]

It’s been a couple days! Busy week and I’ve slept since these sessions so I’m just gonna list the main lifts/things that stand out in my memory so this post isn’t gigantic!

Feb 25 - W7D2 - DE LOWER

On Dynamic Belt Squat I did 8x2 @ 110kg + machine - Felt good this keeps pushing up. Nothing interesting I remember from accesories

Feb 27 - W7D3 - RE Upper

Shoulders were pretty buggy going in to this I think from those seated OHP on ME day.
Main lift felt pretty nice after some warm up. I did a tempo bench: 3 count eccentric → 1 count pause → 3 count concentric.
Felt awesome actually I really liked it going to keep this in for sure. My muscular endurance sucks right now though. I was aiming for 3 sets of 6 reps but got:

60kg x5
50kg - 2 x 6

Didn’t do much on accesories to be honest.

Today - W7D4 - RE Lower

No real main lift today as I wanted to check out my hip hinge on the belt squat machine. It still looks wonky so need to just go back to kickstand RDL.

Ab mat sit ups are humbling me big time! I cramped up on my second set of 12 and had to call my 3rd set.

I did some standing iso holds with calf raises and they felt super intense around the achilles and dificult.

[N.C]

W8D1 ME UPPER

New job starts today. I woke up early to get my lift in before it so this was done fasted (strength didn’t seem effected).

I fucked my left trap/neck unracking a warm up set on bench its still pretty stiff/sore but its better than it was. Not sure how I did it, was at a different gym than usual.

1. WW - 4 Rounds
1a. Cable Reverse Flys x 15
1b. High Cable Fly x 15
1c. Seated Pronated Cable Row x15

2. ME Pause Bench - Work up to 2RM

Bar x 5
40kg x 2
60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2!

3a. Pull Downs
3x12

3b. Incline DB Press
16kg x 12
18kg - 2 x 12

I seriously don’t know when the last time I did these was. Moved real easy but no pump at all. Felt okay on shoulders though.

4a. Prone As
2.5kg - 3 x 12

4b. Upright Row
Bar - 3 x 12
Neck/trap was still buggy and stiff so just used the bar

4c. V bar Tricep Pushdown
3 x 12
The cable machines at this gym had a ‘power mode’ which felt AWESOME on these was almost like using bands in terms of making the elbows feel good

5. ‘Preacher’ DB Bicep Curl
10kg - 3 x 12
Did these standing on an upright bench in preacher fashion. My biceps have grown but damn they just never seem to get stronger.

[N.C]

W8D2 RE LOWER
Not a great session but we got it in

1. WW - 4 Rounds
1a. Side Lying Abductions - 2.5kg x 15
1b. Single Leg Lowers - BW x 12-15
1c. Machine Adductions - 25kg x 15

2. Kickstand RDL
Did this with 2 DBs instead of the usual 1
20kg x 6 e.s
36kg - 2 x 6 e.s

3. Sidebend Hold
BW - 3 x 20 sec e.s

4. Glutebridge Machine
Machine x 12
15kg - 2 x 12
Meh

5. Smith Machine Calf Raise Holds
3 x 20 sec holds

[N.C]

W8D3 RE UPPER
Kinda sucked right shoulder a bit buggy no pump. Long day at the new job but we got it in. I’m sure I’ll get used to the new schedule.

1. WW - 4 Rounds
1a. Cable Reverse Flys x 15
1b. High Cable Fly x 15
1c. Seated Pronated Cable Row x15

2. Tempo Bench - 3 Ecc → 1 Pause → 3 Con
50kg x 6
50kg x 5
40kg x 6

3a. Rotating Lat Pulldown
3 x 8 e.s

3b. KB OHP
12kg - 3 x 8

4a. Prone DB Row
12.5kg - 3 x 15

4b. DB Ext Rot
5kg - 3 x 8 e.s

4c. Band Tricep Ext
Red Band - 3 x15

5. EZ Bar Curl
30kg x 12
30kg x 8 … + 4
30kg x 6