Shot dude!!
Weight so far is sitting at 195.8lbs right now. (89kg). April the goal is to be sitting at 92kg.
Weights goals for end of April are:
100kg Push press x 1
200kg Deadlift x 1
130kg Bench press x 5
120kg Bench press x 10
140kg Squat x 3
Also going to book a deep tissue massage for this week for sure! Get my shoulders and lower back all good to go again!
Deloading this week. Needed it badly! Hate them but pays off in the end!
Military press:
40 x 8
50 x 8 x 3
Inlcine press:
60 x 8 x 3
Bench press:
70 x 8 x 3
Squat:
40 x 8
60 x 8 x 3
Lotta stretching and foam rolling.
Tuesday: Circuit at home
20kg dumbell jerk x 5
BW squats x 5
Push ups x 5
lunges x 5 each leg
Wednesdasy: Posterior workout
28kg kettlebell x 15 x 2 sets
32kg kettlebell x 15
Prowler unilateral crab runs:
40kg x 1 set
60kg x 2 set
Prowler push:
80kg x 1 set
Thursday:
Push press: 40 x 5 x 5 sets
Incline press: 60 x 5 x 5
Bench press: 70 x 5 x 5 sets
Dumbell jerk: 25kg x 3 SS bw push ups x 6 sets
I am taking today, saturday and sunday off from training. Wanna get myself feeling energised again.
Back after my deload. Feel fantastic, only lost 1kg and thats right back on today after eating pizza and pasta 
!!!
My synopsis of my training is basically in essence, always evloving. IBB definately lay the foundation to how I train now days. It introduced myself to new concepts and ideals on performance training. HPM I did it in its purest form but I feel that I needed to adapt the program again to how I want to train. I gave it a shot in its raw form and got some decent gains but after doing it for a while I have to adapt it to my body.
So my days are:
Monday: PUSH
(focussing on 3 movements, 3 rep max for 1st week then waving it for 2nd, 3rd week then deloading and then resetting and carrying on. The movements follow the same motor pattern but can change if I feel like I want to try something else). Then do a circuit with chest, shoulders and triceps, each one with a week devoted to it.
Tuesday: OFF
or when I want to maintain weight then add in cardio but for the next few months its gonna be off.
Wednesday: DEADLIFT
Cycling conventional, trap bar, reverse band benching. Rack pulls second movements then focussing on glutes, lower back and hamstrings and abs last.
Thursday: PUSH
This time doing the same movements as monday but because I am at a commercial centre this day I will have to adapt the same motor patterns.
Friday: BACK AND BICEPS
This day is all about feeling reps for 8 and the weight isn’t an issue. 4 back movements and 3 bicep movements.
Saturday: SQUAT
Back squat, Front squat for assistance work. Then 2 calf exercises and 2 trap exercises.
Sunday: OFF
Today: PUSH
Bench 32kg chains:
52kg x 3
72kg x 3
82kg x 3
92kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3
Seated Military Press:
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
Clean the weight, then press only:
40 x 5
50 x 5
60 x 5
65 x 5
70 x 5
Chest Isolation work:
Incline dumbbell press 22.5, 25, 30 x 8 reps SS Trx suspended press x 8 reps
Prowler fly SS prowler press x 2 sets (last length was 28kg)
Interesting set up, I’m considering giving a similar set up a shot come this summer. What are your training goals? More strength focused?
Yeah dude pretty much strength. I believe in what Thib says about focussing on the same lifts over and over to make it a skill, as strength is a skill one has to master. But I also believe in the conjugate system but that in its purest form is westside and I am no where strong enough to switch to that, in a few years I will but for now I like the “athletic and performance” approach of what I am doing.
My goal is 95kg by July minimum, once I am there I am gonna hold that weight until december while ‘maintaining’ but still aiming for strength goals. My goal for July is a 200kg deadlift and 180 x 5. Squat 180 and 160 x 5 and benching 150 with 140 x 3.
So ja with the program set up as it is I am getting enough rest, cycling periods of high and low intensity, applying the conjugate system to my deadlift to keep gaining there and ‘bodybuilding’ workouts are at the end for circuits to get bloodflow in into the muscles.
Today: REHABILITATION
Static stretching the body for 30seconds
Band mobility for the shoulders: 15 x dislocations, 5 x 3 sets band pull aparts, 15 x 1 each arm corkscrews
Self myofascial release with a ball: focus on glutes, shoulders, pecs and triceps
Wednesday: Deadlift
Conventional deadlifts:
70 x 5
90 x 3
110 x 3
130 x 3
150 x 3
160 x 3
170 x 3 (hand did’t feel right as I was gonna pull for a second rep, so reset my hands and hit 2 more reps)
Rack pulls: double overhand grip. bar at halfway up shin bone.
70 x 3
90 x 3
110 x 3
140 x 3
150 x 1,2(normal grip last 2 reps)
70 x 5
Kettle bell raised split squat:
8kg each hand so 16kg x 8 x 3 sets each leg
Glute ham drops:
BW x 8 x 3 sets
Prowler pull through and push back:
40kg x 2 sets
80kg x 1 set
Ab wheel x 8 reps SS paloff press 9kg x 8 reps x 2 sets, 13kg x 8 reps
Well today I woke up and my whole back is daaaaaamn well swimming in DOMS fron deadlifting yesterday I love the feeling of my back the day after a deadlift session, every muscle throughout my back is tight and just feels awesome!
So with my back and especially lats all fired I knew pushing today was gonna be a bit of a bitch!
Thursday: PUSH
Military Press:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 3 PR!
Incline press:
60 x 5
80 x 5
90 x 5
110 x 3
By this point I was running outa fuel, I didn’t eat that much today because of class this morning, so ja should of known it was gonna be a bit of a naai!
Bench press:
60 x 5
80 x 5
90 x 5
110 x 3
120 x 1
Isolation work:
Cable cross over:
7 x 10
10 x 10
12.5 x 10
Chest was nice and pumped up, so used this as a pre-exhaust for the next superset
Flat dumbbell press SS push ups:
28 x 8 x 3 sets SS push ups bw x 8
I like swimming, but not in DOMS. Nice OHPing man, especially with a hurting back. It really is hard to OHP well when the lats are sore.
Ja dude I could feel my “shelf of stability” was off yesterday but oh well just gotta get it done!
Friday: Back and Biceps
Wide grip pull ups:
BW x 5 x 3 sets
Bent over barbell rows:
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
One arm dumbbell rows:
30 x 8 each arm
32 x 8 each arm
35 x 8 each arm
40 x 8 each arm
Hammer grip pulldowns:
50 x 10
55 x 10
60 x 10
65 x 10
Really focussed on retracting the shoulder blades first and squeezing the back the whole way down, hold for a second and release.
Barbell curls:
25 x 10
30 x 10
35 x 10
Thibs hammer curls:
10 x 8 each arm x 3 sets ----> total ownage of arm! lol
Ez cable curl drop set:
50 x 10
40 x 8
30 x 8
20 x 15
Saturday: Legs
Front squats:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 3
100 x 5 ----> 3PR!!
110 x 3 ----> 10kg PR!
Back squat:
60 x 5
80 x 5
90 x 5
100 x 5
120 x 3
My focus was on technique, really getting use to low bar squatting and feel the movement. Front squatting first was from reading Synergy’s training log and I must say I much prefer this than back squatting first.
Leg press:
1p each side x 8
2p each side x 8
3p each side x 8
4p each side x 8
Really focussed on control movements and squeezing the legs.
Barbell shrugs SS with standing calf raises:
60 x 10 shrug SS 105 x 10 Calf raise
100 x 10 SS 105 x 10 raise
110 x 10 SS 105 x 10 raise
Hang clean SS standing calf raise:
40 x 5 SS 105 x 10 raise
50 x 5 SS 105 x 10 raise
55 x 5 SS 105 x 10 raise
Was a long session in terms of lotta people wanted to chat with me, I didn’t mind but this should of taken just over an hour but ended up being 2 hours in the gym. Could of gone heavier on some stuff but leave it for next week, pretty happy with my squatting. Just gotta raises it up next week for sure!
Also gonna get sandbags this week and throw them on my prowler and start doing some eccentric-less workouts in the evening if I can!
Nice PRs man! I’ve also found front squatting to be MUCH more comfortable than back squatting. Although lately I’ve been doing some low bar squatting and prefer that over high bar back squats. I’ve also found the front squatting before back squatting seems to open up my hips well for back squatting.
Yeah dude my lower back feels so much more better low bar squatting, but I am still getting use to it as the stretch in my pecs and shoulders is hectic when I low bar squat, but slowly finding the optimum position.
Monday: Push
Bench press with chains(16kg each):
40kg 32kg chains x 3
60kg 32kg chains x 3
70kg 32kg chains x 3
80kg 32kg chains x 3
70kg 32kg chains x 3
75kg 32kg chains x 3
80kg 32kg chains x 3
70kg 32kg chains x 3
Incline bench:
60kg x 5 wide grip
80kg x 5 wide grip
90kg x 5 wide grip
100kg x 5 wide grip
110kg x 3 wide grip
100kg x 3
105 x 3
110 x 3
100 x 3 wide grip
Overhead pin press(from forehead):
40kg x 3
50kg x 3
60kg x 3
70kg x 3
60kg x 3
65kg x 3
70kg x 3
60kg x 3
Shoulder Isolation circuits:
Seated dead start lateral raises SS standig lateral raises:
7.5 x 8 SS 7.5 x 8 x 3 sets
Prowler front raises SS prowler rear delt flies:
20kg on prowler x 3 sets
Prowler shoulder press:
20kg x 1 set
Getting the flexibility to low bar squat is kind of annoying. But it’ll eventually pay off. Right now I’m settling for using a rather wide grip.
Any reason why you went from flat bench to incline to overhead?
Yeah I widend up my grip on my squats to about index finger just on the ring, how far do you stretch out?
My main thing is to get comfortable but try keep the upper back tightness!
Well normally on my push day I look to go overhead, incline then flat but because on Mondays Im using chains for this cycle I want to be strong for it and also Im fresh so my upper back is tigher and so forth. Also I wanted to use pin presses today which I did which would of been fatal if I did that first haha! Triceps would of been trashed as shit if I benched afterwards! I rest literally like 30sec max between sets so tri’s are pumping all the time!
Since I have been bulking I thought that since I have reached my goal of 200lbs (90kg) recently, and wanting to get it to 95kg by July, gonna start putting my food up!
Nutrition:
5.45am: 50g oats 2 scoops whey protein green tea
7am: Cornish pie before class starts
9.20am: Peanut butter and cheese sandwich
10.30am: Peanut butter and cheese sandwich
11.30am: Peanuter butter and cheese sandwich
12.pm: Monster energy drink (haha needed something felt fuck tired today)
Trained at 12.45
14.30: Peanut butter and cheese sandwich
15.15: Protein smoothie (250ml milk, banana, 2 raw eggs, 5 scoops of whey, ice, 50g oats)
17.30: 3 cooked sausages, mash potato, some peas, mealie (corn on the cob), chicken with spinach stuffing breast
And I’ll grab something later before bed
If by stretch out you mean how far my hands are on the bar, anywhere from pinky on the rings to index finger on the rings.
At first I also had trouble keeping my upper back tight and finding that sweet spot to act as a shelf, but not I’m just trying to gradually get my hands closer in.
I found this video to be helpful.
Ja dude just saw that on Dave Tate’s log, pretty sweet stuff! I’ve used some of his mobility exercises before! Shot for the vid though man!
Wednesday: Deadlift
Trap Bar deadlift: (dead stop)
70 x 5
110 x 5
130 x 5
150 x 3
190 x 3
Could of got more but there was no more space on the bars
Rack pulls: (set halfway up the shin)
Sumo 70 x 5
Sumo 110 x 3
Sumo 130 x 3
conventional 160 x 3 x 2 sets
Bench step ups:
10kg kettlebells in hand x 8 reps each leg
14kg x 8 reps each leg
18kg x 8 legs each side
Glute ham drops:
BW x 5 x 3 sets
Ab superset:
A1) Paloff press: 13kg x 8 reps each side, 15kg x 8 reps each side x 2 sets
A2) Hanging (fat gripz) leg raises x 8 reps x 3 sets
Superset posterior work:
A1) Band pull through’s 15 x 3 sets
A2) Band goodmorning x 15 x 3 sets
Prowler pushes:
40kg x 3 sets (each set is 2 lengths about 15-20m)