01.07.2013
Had little protein or carbs throughout the day
Stiff-legged deadlift
60kg x 10 reps
60kg x 10 reps
Deadlift (no-belt)
140kg x 3 reps
180kg x 3 reps (felt like paperweight)
from here on for some reason my body just shut down and i had no power
220kg x 1 rep (felt really heavy for some reason and had to hitch it)
180kg x 3 reps (haha that felt like a ton)
Dumbell Rows
40kg x 20 reps
45kg x 12 reps
50kg x 12 reps
57.5kg x 10 reps
Cable Row
10 reps
10 reps
10 reps
Hammer Strength pull-down machine
12 reps
12 reps
T-bar Rows superset with Dumbell Shrugs
60kg x 12 reps 37.5kg x 12 reps
60kg x 12 reps 37.5kg x 12 reps
60kg x 12 reps 37.5kg x 12 reps
5 minutes cross-trainer
Deadlift 140kg x 20 reps
Finished. The workout was about 1 hour 30 minutes, had shit loads to eat when i got home and went straight to sleep.
From tommorow diet will alter a bit, carbs will be ingested 3 times a day - morning, pre workout and post workout. Found a website called MuscleFood.com where i can get 10kg of fresh chicken fillets for £49.95 so going to have a kilo a day split into 5 meals. Going to train with a bodybuilder for the forseable future as i need to build up some muscle mass and lean up. Weight at the moment is hovering at around 112kg with upperbody looking pretty lean but not as much muscle as i would like, lower body is fucking huge though with some separation in the muscles kicking in.
02.07.2013
Workout wasn’t as good as i would like
Shoulder Rehab work (25 minutes)
I’m getting fed up with this rehab shit as it isn’t doing SHIT anymore… my external/internal rotator cuff strength is stronger than it’s ever been and since last week im not feeling any change in my shoulder whatsoever. Meeting with my physio tomorow so hopefully he’s got something planned.
Floor-press
60kg x 20 reps
100kg x 8 reps
120kg x 3 reps /dropset/ 100kg x 2 reps /dropset/ 60kg x 12 reps
Neutral grip dumbbell press
35kg x 10 reps
40kg x 8 reps
40kg x 8 reps /dropset/ 27.5kg x ? reps
Cable Flye’s (6 sets with minimal rest)
Incline bench-press
40kg x rep-out
Internal rotation stretch (2 minutes)
The quality of my chest pumps are slowly improving… still don’t feel like they used to but hopefully with continious training things will improve.
05.07.2013
Shoulder Recovery Work (15 minutes)
Cardio (5 minute warm-up)
Floor-press
60kg x 20 reps
80kg x 20 reps
90kg x i think it was around 12 reps
100kg x around 8-10
60kg x 40 reps
Then did some dumbbell work and skull crushers
Internal rotation shoulder stretch ( 2 minutes)
06.07.2013
Shoulder Recovery Work (15 minutes)
Stretching (5 minutes)
Squats (no belt)
60kg x 20 reps
100kg x 20 reps
140kg x 10 reps
160kg x f
160kg x f
160kg x f (WHAT THE FUCK!!??)
Leg-press (no wraps or belt)
300kg x 20 reps
400kg x 15 reps
(following set i had a person on each side taking weight of every couple reps so each weight was done with no rest)
500kg x 8 reps / 450kg x 2 reps / 400kg x 2 reps / 350kg x 3 reps / 300kg x 3 reps / 250kg x 4 reps / 200kg x 5 reps / 150kg x 5 reps /
100kg x 5 reps / 50kg x 20 reps
Leg-curl
20 reps
10 reps
10 reps dropset
Calf-Raises
20 reps
12 reps
12 reps dropset
Did some kick-boxing and stretching after that for 20 minutes or so.
07.07.2013
Shoulder Recovery Work (15 minutes)
Kick-boxing and cardio (15 minutes)
Barbell Curl
40kg x 20 reps
50kg x 20 reps
60kg x 10 reps
70kg x 1 rep /dropset/ 45 kg x ? reps / 35 kg x ? reps
Hammer-curls (slow and strict)
27.5kg x 10 reps
27.5kg x 10 reps
27.5kg x 10 reps
Shrugs (no chalk)
75kg x 20 reps
95kg x 20 reps
125kg x 20 reps
145kg x ? reps
Kickboxing and shoulder stretches (15 minutes)
[quote]wozniak1995 wrote:
Squats (no belt)
60kg x 20 reps
100kg x 20 reps
140kg x 10 reps
160kg x f
160kg x f
160kg x f (WHAT THE FUCK!!??)
[/quote]
You squatted 100kg for 20 reps. That’d be overkill for me on a warm up! Be happy you crazy squatting monster!
[quote]strongmanvinny wrote:
[quote]wozniak1995 wrote:
Squats (no belt)
60kg x 20 reps
100kg x 20 reps
140kg x 10 reps
160kg x f
160kg x f
160kg x f (WHAT THE FUCK!!??)
[/quote]
You squatted 100kg for 20 reps. That’d be overkill for me on a warm up! Be happy you crazy squatting monster!
[/quote]
That’s probably why i couldn’t squat 160kg, there was just no power left. I’ll stick to 10 reps or less for my next squat warm-up
08.07.2013
Shoulder Recovery Work (15-20 minutes)
Stretching (5-10 minutes)
Belt-less good-mornings
60kg x 20 reps (too many reps considering this is a recovery session)
60kg x 12 reps (form improving)
60kg x 12 reps (perfect)
60kg x ? reps
Deadlift (no-belt just want to see how it feels as i have a heavy deadlift session in 2 days)
140kg x 5 reps (fast and easy even with a DOH grip and no chalk)
Bike (5 minutes)
Cross trainer (5 minutes)
Internal shoulder rotation stretch (2 minutes)
Very sweaty and very tired… time to go have my ice bath as my legs are VERY sore.
09.07.2013
Shoulder Recovery Work (20 minutes)
Push-ups (elbows rotated towards the body to create less stress on the shoulder joint, arms shoulder width apart)
20 reps
20 reps
15 reps
15 reps
Got a good pump and the chest is pre-exhausted)
Floor-press
60kg x 20 reps
80kg x 12 reps
90kg x 8 reps
100kg x 6 reps
110kg x 6 reps
120kg x 2 reps (got 4 reps on this set but only 2 were on my own)
100kg x rep out
60kg x rep out
Incline chest work (3 sets)
Internal shoulder rotation stretch (2 minutes)
Shoulder seems to be improving, doing floor-press or light dumbbell work feels very comfortable now.
10.07.2013
Felt 90% that day as hammies did not feel as strong as they should, no belt on any of the following
Deadlift
140kg x 5 reps
180kg x 5 reps (easy!!)
200kg x 2 reps (more in the tank but want to go heavy)
220kg x 1 rep (little bit hard)
230kg x 1 reps (PR for weight with no belt, hitch on the last inch or two)
Machine Deadlift (simulates a frame pick-up)
150kg x 12 reps
210kg x 12 reps
240kg x 7 reps (PR for weight and reps as i have never gone heavy on this, feels fucking great tho)
Leg Press
400kg x 10 reps
500kg x 10 reps
Stiff-legged deadlift (no idea what reps though… reckon it was over 10 on each set)
70kg
90kg
90kg
Abdominal circuit which lasted about 10 minutes, no rest
Plank with 20kg plate (1 minute)
Internal shoulder rotation stretch (2 minutes)
I need to work on the lockout of my deadlift, it flies from the ground but the i get stuck 2 inches from lockout… i reckon it’s my abdominal strength, upper hamstrings and lats which are lacking currently. I’m doing some work now to strengthen the abs and hamstrings but my lats will require me to have a healthy shoulder to hit them properly and i still don’t know how long it will take for me to be at 100% in that department.
11.07.2013
Did shoulder recovery work and stretching. 10 - 15 minutes of cardio, light abdominal work and heavy calf raises
13.07.2013
(Morning 9:30 am)
15 minutes cardio
Snatch Grip deadlift (no-belt)
70kg x 3 reps
110kg x 3 reps
140kg x 3 reps (pretty easy but grip was fading out as it was hot as hell and i didn’t have chalk on me)
(Afternoon)
Had very little time so there is basically no rest between sets
Shoulder Recovery work (? minutes)
Push-ups (20 reps)
Floor-press
60kg x 20 reps
80kg x 15 reps
90kg x 12 reps
100kg x 6 reps
110kg x 4 reps
120kg x 2 reps /dropset/ 100kg x 2 reps /dropset/ 60kg x rep-out
[quote]wozniak1995 wrote:
I need to work on the lockout of my deadlift, it flies from the ground but the i get stuck 2 inches from lockout… i reckon it’s my abdominal strength, upper hamstrings and lats which are lacking currently. I’m doing some work now to strengthen the abs and hamstrings but my lats will require me to have a healthy shoulder to hit them properly and i still don’t know how long it will take for me to be at 100% in that department.[/quote]
It’s not your abs. It’s your glutes that are tonic inhibiting your hips. Work on hip thrusts and things like stone extensions.
[quote]strongmanvinny wrote:
[quote]wozniak1995 wrote:
I need to work on the lockout of my deadlift, it flies from the ground but the i get stuck 2 inches from lockout… i reckon it’s my abdominal strength, upper hamstrings and lats which are lacking currently. I’m doing some work now to strengthen the abs and hamstrings but my lats will require me to have a healthy shoulder to hit them properly and i still don’t know how long it will take for me to be at 100% in that department.[/quote]
It’s not your abs. It’s your glutes that are tonic inhibiting your hips. Work on hip thrusts and things like stone extensions. [/quote]
Is there anything else you would recommend on top of those 2? or are they enough?
I need to sort out a new training routine as at the moment i don’t know what the fuck i am doing.
Based off of how you’ve explained yourself throughout this log, I think you might want to really strengthen triple extension. Things like hip thrusts, stone loads (mainly the extension portion of the lift), and…I dunno, front squats, etc. Try front squatting and adding hip thrusts and stone loads or stone emulations into your training, and I think in time you will notice some differences.
[quote]strongmanvinny wrote:
Based off of how you’ve explained yourself throughout this log, I think you might want to really strengthen triple extension. Things like hip thrusts, stone loads (mainly the extension portion of the lift), and…I dunno, front squats, etc. Try front squatting and adding hip thrusts and stone loads or stone emulations into your training, and I think in time you will notice some differences. [/quote]
Thanks for the advice, I’ll have to fit these into my training routine
For the next 4 weeks i am going to try Wendler’s 5 3 1 routine, so we will see how that works out for me
[quote]wozniak1995 wrote:
For the next 4 weeks i am going to try Wendler’s 5 3 1 routine, so we will see how that works out for me[/quote]
I have nothing but good things to say about 531. Only thing I would say though, is that due to its progressive nature by starting lighter than 1 rep max, it is a long term routine, so you may want to try it for over 4 weeks. Then add in assistance work and exercises/events training you think are most needed on top of the 4 main lifts.
Just a suggestion, as in less than a year my deadlift went from 150kg to 195kg for reps whilst doing a sport most would describe as endurance sport (debatable though) and staying under 85kg. I have gone back onto 531 again now as I would like to break my pb and hit 220kg in the next few months.