Tuesday 5th October
Squat 1 day
Military up to 70/1551, then 80/180F Don’t know why I thought I might get this. Just wanted to give it a go because I have made good progress on Savickas presses.
Power Clean
102.5/227 33 Ropey form
Squat
132.5/2959 Slow set.
then 132.51, then 132.5*2 free squat ---- videod for depth check
BBSLRDL
60,70, 75/167 * 10
Nauseau 1
Fatigue 10!
Thursday Oct 7th
Bench day 1
Close Bench
82.5*6 (last two reps paused)
BB Row
82.5/18310, 77.5/1704-5*10
Savickas (accidentally done too low)
30,37,45/100*10
Face Pull
Tricep Dips on Bench!!! (w 5sec eccentric) 112, 110 Oh dear!
Eccentric Proper Dips 1 set of 3 dodgy eccentrics
Deload Time…
ahhh tall lifters, at 6’ 4’’ even i have been plagued by bench, keep pushin though youll get there.
Monday October 11th 2010
Was meant to start Deload on Saturday but haven’t been able to get to gym since Thursday so I thought **** it I’ll roll on with another cycle
Dead 5
165/367*16 Form not good - I really need to get this sorted out - I might even be rounding my lower back on last few reps - need to get hold of a decent camera phone and start videoing
GM
Worked up to 77.5/17310-12 (down to pin 13 in rack)
Then did 50/11012 (down to pin 11 in rack - lower back might have been rounding here - too low?)
DB Bulg Split Squat
29/63310
Nauseau 0
Fatigue 4
Tuesday 12th October
Military 5
Savickas from just below chin
40, 45, 52.5/11510, 45, 40/8816 (experimenting with Wendler’s recommended working back down the weights for extra volume)
Chins
11 sets of 3 = 33 total chins (slightly wider than usual grip)
Bench Dips w long eccentrics
3*10
DB Row
43/95310 Both arms consecutive then long rests, not great form
Nauseau 2
Fatigue 5
Thursday Oct 14th 2010
Squat 5
PowerClean
105/23333
Squat
122.5/27211 continuous 6 breathing squats makes 17 reps
then
122.53
140/3103
150/330
160/357*1 with terrible form - knees in and upper back collapsed. Don’t know how to correct this other than to keep on rowing and get tighter at setup.
SingleLegRDL w straps
6010, 6710, 77.5/172*12
MUST WORK ON FORM, MUST NOT BE AN IDIOT, MUST WORK ON FORM, MUST NOT BE AN IDIOT, WHEN WILL I GET INJURED?
Friday 15/10/10
Bench 5
Bench (slightly wider than close grip)
75/166*12 went for 13 and failed - good times
BB Row
75/16612, 80/17810
85/190, 90/200, 95/210, 100/220, 105/230, 110/240, 115/255 * 5 form was pretty hair-raising
120/270*3 form was very hair-raising
Incline bench
40,45,50,55,60/13510, 65/1455
Face Pull and bit of cable ext rot
MUST WORK ON FORM, MUST NOT BE AN IDIOT, MUST WORK ON FORM, MUST NOT BE AN IDIOT, WHEN WILL I GET INJURED? WHAT WILL GIVE OUT FIRST - KNEES, BACK, SHOULDERS, NECK? THE EXCITEMENT IS KILLING ME.
Monday 18.10.10
Dead 3
Dead 175/390*13 (thought this was 14 reps but video says not BUGGER)
GM worked up in sets of 8 then 80/180*12
Db Bulg Split Squat 29/63211 (had to skip last set because gym was closing)
Fatigue 8
Nauseau 3
Tuesday 19.10.10
Military 3
Savickas
55/1228
47.55
42.5/95*16
Chins 13*3 = total reps 39 (3-4mins rest)
Military (staggered stance seemed to take a lot of pressure off lower back)
145*2
Push press
up to 200*1 (no progress here then - maybe because I don’t train push presses regularly and because shoulders were pretty tired)
Db Row
45/100310 w belt
believe him guys when he says he is tall - this guy is fucking tall, he could wear my jeans as daisy-dukes! how are you doing mate, remember me from WestWickham? where you at now?
I’m down in Brighton - in a proper grungey gym.
Still killing the squats?
I hope I’m still ahead on deadlifts though (despite the crappy form).
yes damn you. my squats suck at the mo, sitting down so much for uni messing up my hips and hams. thank god for foam rolling
Thursday 21 October 2010
Squat 3
Power Clean
107.5/240 just shocking (form that is)
Squat
130/290*12
Db SLRDL
17, 22, 27 * 10
Friday 22.10.10
Bench 3
Bench
80/178*8 Lots of pausing
Pull Ups
3*3 getting wider each set. These are still stressful for elbows.
Speed Bench
8*2 45,47,50,52,55,60,62
BB Row
80610
Face Pull Cable Ext Rot
Monday 25.10.10
Dead
185/41012
Form was terrible - I made no effort to stop upper back caving.
185/4101 Ok form - no upper back caving.
GM
40,50,60,70, 82.5/183*12
GM dead stopped on pin 13 of rack after eccentric
60,70, 80/178*8
Db Bulg SS
29/64312
Tuesday 26th october 2010
Military 1+
Savickas from neck
57.5/130*7-8
Chins
8*4 c.4mins rest
45degree BOR
up to 100/220*5 I really don’t like these. They either don’t feel like anything or they feel too heavy and like a shrug.
Military
40/88310
DB Row
46/103310
Saw a guy in the gym squatting 195/435 for sets of 5. He told me about this exciting new program he was on - basically you do 5 sets of 5 then the next time you squat add 2.5kg!
Thursday 28.10.10
Squat 1
Power Clean
worked up to 5 singles at 110kg/244
Squat
137.5/305*11 with elbow wraps round my knees so not very tight
Trap Bar walk
50,90,130, 170kg*messy - didnt get very far and bar moving around all over the place
Db SLRDL
15,20,258, 29/6320
Friday 30th October
Bench 1
Bench 85/190*8 (last one hip bridged)
Pull Up 5*3
Bench (wider grip)
90/200*1 paused 2 count by spotter, *1 1 count pause, 4
95/2101 paused?, *2 bounced
BB Row
82.55-610
Cable Ext Rot and Light Cable Row
Monday 1st Nov
Dead 5
Dead
170/380*16 in 58secs
GM (semi dead stopped)
20,40,55,65,758, 85/19010
Bulg SS
30/66 3*8
Few db shrugs for some strange reason
Tuesday 2 Nov 2010
Military 5
Savickas Press/Z Press
Thought fuck it today and did something a bit different
Worked up to a 1RM of 70/155
Then did 60/135*6
Then did:
Standing Military
60/135*8
Chins
8-9*4 w shorter rest than last week
Standing Military
42.5/95 3*10
BB Curl
30/66 3*10
Gonna try doing these once a week
Db Row w knee on bench
35,37,40,42,45/100 *10