Been reading your log for a bit. So you’re not doing the BB-ish template you posted earlier?
[quote]Ravenous_ wrote:
Been reading your log for a bit. So you’re not doing the BB-ish template you posted earlier?[/quote]
Nope. I dropped that since I had a lot of fun doing the meet, so I’m keeping up powerlifting. Just needed to do something different than Sheiko it seems. I’ve been in the gym six days in a row now which is great compared to the three weekly days.
03-12-2012
A. Squat
3 x 20kg x 5
2 x 50kg x 5
80kg x 5
110kg x 3
6 x 140kg x 3
Tried a slower descent today, which felt pretty good.
B. Dips
2 x bw x 15
bw x 11
C. Romanian Deadlift (toes elevated)
3 x 60kg x 20
D. Ab Wheel (standing)
3 x bw x 5
Nice and easy today. Still need to find an appropriate intensity level with 5-6 weekly days instead of 3.
04-12-2012
A. Incline Bench
2 x 20kg x 8
3 x 60kg x 8
B. Klokov Press
20kg x 5
40kg x 5
50kg x 3 (wtf?)
40kg x 3
45kg x 3
7 x 47,5kg x 3
The set with 50kg was off for some reason.
C. Pull Ups (V-Grip)
2 x bw x 8
bw x 6
D. Fat Grip Hammer Curl (simultaneous)
11kg x 15
11kg x 12
11kg x 10 → 1-arm x 5 → drop fat grip x 10
Auch
Nice and pumped.
I got offered a job as a TA today so I’m pretty happy.
05-12-2012
A. Front Squat
2 x 20kg x 6
50kg x 5
3 x 85kg x 8
B. Sumo Deadlift
80kg x 5
110kg x 3
140kg x 3
6 x 170kg x 3
C. Shrugs
70kg x 5
120kg x 5
160kg x 3
6 x 200kg x 3
D1. RFESS
3 x bw x 20
D2. Side Bends
3 x 31kg x 15
No rest between these 6 sets.
Felt pretty good all around.
06-12-2012
A. Lateral Raises
8kg x 10
2 x 11kg x 10
8kg x 12
B. Pushdowns
“10” x 12
“20” x 10
“30” x 10
“35” x 8
“20” x 20 drop
“10” x 20
C. Push Ups (on bars)
3 x bw x 12
Very good with the extra ROM
D. Calf Raises
bw x 100
E. BB Curl
3 x 20kg x 20
F. 1-Arm Cable Preacher Curl
4 x “5” x 6
Lowest weight on the machine lol
Nothing crazy but got a good pump.
I think I’ll change my training from next week to include some planned progression on the main lift.
07-12-2012
A. Pull Ups R: 120s
bw x 10
bw x 7
bw x 6
2 x bw x 5
Not being fat anymore helps but I still suck at these.
B. V-Grip Pulldown R: 90s
“50” x 15
“50” x 13
“50” x 10
“40” x 15
“40” x 12
Tried some 1-arm pulldowns which didn’t really work.
C. Stretchers
“35” x 14 drop
“25” x 12
D. Stiff-Arm Pulldown R: 45s
“20” x 15
2 x “20” x 12
E. Band Rear Delt R: 45s
5 x 15
F. Pinwheel Curls R: 45s
12kg x 15
12kg x 12
3 x 12kg x 10
G. EZ-bar Curl R: 45s
+15kg x 15
+15kg x 12
3 x +10kg x 12
Sexy session. I usually have trouble feeling my back but I think I hit it pretty well today. I’m home for the weekend so there’ll be no more training this week. Instead there’ll be a lot of dirty eating.
I am going hunting tomorrow though, so I’ll count that as cardio.
10-12-2012
A. Squat
87.5kg x 5
2 x 105kg x 5
5 x 122.5kg x 5
B. RDL
50kg x 10
5 x 80kg x 10
C. Hip Thrust
3 x 50kg x 10
2 x 70kg x 10
Back to percentages on the main lifts. Was pretty solid today.
11-12-2012
A. Bench
55kg x 5
2 x 65kg x 4
2 x 77.5kg x 3
5 x 82.5kg x 3
4 x 77.5kg x 4
Played around with grip. Maximum width felt strong. Last four sets were close grip and touch and go.
B. Push Ups (on handles)
2 x bw x 12
bw x 10
C. Face Pulls
“30” x 10
“50” x 10
4 x “60” x 10
D. Pulldowns
“50” x 8
2 x “40” x 10
E. Stretchers
2 x “35” x 10
F. Fat Grip Hammer Curl
5 x 11 x 12
G. Laterals
5 x 11 x 8
Great power on the benching. Not a fan of straight bar pulldowns so I’m dropping that in the future.
12-12-2012
A. Sumo Deadlift (to knees)
102.5kg x 3
2 x 122.5kg x 3
2 x 142.5kg x 3
4 x 152.5kg x 3
B. Sumo Deadlift (from blocks)
2 x 152.5kg x 4
4 x 172.5kg x 3
Figured out an acceptable setup for these.
C. DB Shrugs
5 x 31kg x 15
It feels good to be back on %-based training again. I’m sure that I’ll end up getting decently strong for my next competition.
13-12-2012
A. Incline Bench
20kg x 7
50kg x 6
70kg x 6
2 x 50kg x 8
B. Fat Grip Dips
3 x bw x 10
bw x 8
bw x 6
C. V-Grip Cable Rows
“30” x 8
“50” x 10
“65” x 10
“80” x 10
“90” x 10
“75” x 10
“80” x 10
D. Pull Ups
3 x bw x 5
E. Cable Preacher Curl
“15” x 10
“15” x 9
“15” x 7
“10” x 9
“5” x 15
F. Six-Ways
3kg x 10
3kg x 7
3 x 3kg x 7 → Seated Laterals 3kg x 12
14-12-2012
A. Squat
87.5kg x 5
2 x 105kg x 4
2 x 122.5kg x 3
5 x 132.5kg x 3
B. RFESS
bw x 10
12kg x 10
2 x 20kg x 10
KB in front, except last set where I had a bar on my neck. My balance is sucky but It’ll hopefully improve.
C. Band Leg Curl
4 x 12
Got a good setup today.
D. DB RDL
21kg x 10
2 x 31kg x 10
Great stretch in the bottom position.
E. Ab Wheel
3 x bw x 20
F. Calf Raises
bw x 15
+20kg x 15
+45kg x 25
Very pleased with the exercise choices for today, so I’ll keep this for Fridays.
15-12-2012
A. Bench
55kg x 5
65kg x 5
77.5kg x 4
2 x 82.5kg x 3
2 x 87.5kg x 2
2 x 82.5kg x 3 drop
77.5kg x 4 drop
65kg x 6 drop
55kg x 8
Good power with the wide grip. Still a bit unstable though. After the top sets it was CG touch and go.
B. Incline DB
21kg x 8
21kg x 7
17kg x 8
Lol. Triceps were dead.
C. Wide Grip Cable Row
“40” x 10
“50” x 10
“60” x 10
4 x “65” x 10
D. Stretchers
5 x “35” x 10
<3
E. DB Incline Curl (Offset grip)
5 x 8kg x 10
F. Partial Lateral Raises
13kg x 20
13kg x 17
3 x 13kg x 15
Another good training. It’s a pleasure being at the gym more than 3 days a week.
17-12-2012
A. Squat
87.5kg x 5
2 x 105kg x 4
2 x 122,5kg x 3
5 x 140kg x 2
B. Front Squat
2 x 97.5kg x 4
4 x 105kg x 2
Small pause in the bottom position.
C. Step Ups
20kg x 10
3 x 50kg x 10
D. RDL (toes elevated)
50kg x 10
5 x 90kg x 10
E. Hip Thrust
5 x 70kg x 10
F. Ab Wheel
3 x bw x 20
G. Calf Raises
bw x 10
+25kg x 10
+50kg x 10
+70kg x 20
19-12-2012
A. Sumo Deadlift
110kg x 3
140kg x 2
170kg x 1
2 x 180kg x 1
Heavy and ugly.
B. Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
5 x 87.5kg x 3
C. Push Ups
3 x bw x 15
D. Face Pulls
“40” x 10
5 x “60” x 10
E. V-Grip Pulldowns
5 x “50” x 12
F. FG Hammer Curl
5 x 11kg x 13
G. DB Laterals
2 x 8kg x 15
3 x 8kg x 12
I’ll do this before curls next time, since my forearms were smashed.
Apart from the deadlift it was a good session.
20-12-2012
A. Bench
55kg x 6
2 x 65kg x 6
4 x 70kg x 6
B. DB Flies
3 x 13kg x 12
I’ll never be a fan of these.
C. V-Grip Cable Row
“50” x 10
5 x “80” x 10
D. Stiff-Arm Pulldown
5 x “20” x 15
E. DB Incline Curl (offset grip)
5 x 8kg x 11
F. Six-Ways
3 x 3kg x 10
2 x 3kg x 7 → Seated Lateral Raise 3kg x 15
Benching and curling two days in a row. Pure disco training.
21-12-2012
A. Front Squat
3 x 20kg x 5
2 x 50kg x 5
80kg x 3
100kg x 1
110kg x 8 PR Video
They’re looking a bit uneven but I’m pleased with the performance.
B. Squat
100kg x 22 PR Video
Wanted to do 30 but I wasn’t man enough, so settled for a 1 rep PR.
C. RDL
50kg x 10
80kg x 5
110kg x 5
130kg x 10 PR
D. Calf Raise
bw x 10
+25kg x 12,12
First 12 DC-style, the last 12 regular.
E. Ab Wheel
bw x 30 PR
A different workout, but I wanted to hit some PRs before Christmas. Might do some low volume higher intensity stuff instead of the percentage stuff with lots of sets, just to hit some PRs.
23-12-2012
A. 1-Arm DB Floor Press
4 x 22kg x 10
22kg x 11
22kg x 12
22kg x 13
22kg x 14
22kg x 15
22kg x 16
22kg x 17
22kg x 18
22kg x 19
22kg x 20
B. Push Ups
bw x 17
bw x 13
bw x 12
bw x 10
bw x 9
C. Hammer Curl
2 x 22kg x 10
I have the equipment at home to make one 22kg DB, so I had to make that work. It was pretty solid nonetheless.
28-12-2012
A. V-Grip Cable Row
“30” x 10
“50” x 10
“70” x 8
3 x “90” x 12
B. V-Grip Pulldown
“50” x 10
2 x “65” x 12
“65” x 10
C. Shrug
20kg x 12
60kg x 10
80kg x 12
3 x 120kg x 12
D. Hammer Curl
12kg x 8
3 x 17kg x 10
E1. Stretchers - 3 x “35” x 15
E2. Stiff-Arm Pulldown - 3 x “20” x 15
E3. Incline DB Curl - 8kg x 15,12,10
E4. Band Pullaparts - 3 x 15
Good to be back training again.
29-12-2012
A. Bench
20kg x 8
50kg x 5
80kg x 3
90kg x 8 PR
90kg x 7
90kg x 6
B. Seated BB Press
20kg x 8
50kg x 8
50kg x 7
50kg x 6
C. Dips
bw x 8
+21kg x 10
+21kg x 9
+21kg x 8
D1. Incline DB Fly - 3 x 12kg x 15
D2. Seated Lateral Raise - 3 x 8kg x 12
D3. Rope Pushdown - 2 x “20” x 12 - “15” x 12
E. OH EZ Extension
+10kg x 10
+20kg x 10
+30kg x 10
F. Push Ups
bw x 13,10,9
Nice to hit a PR on bench.