Glute-Ham Raises: BW x 3 + 2 forced reps, BW x 3 + 2 forced reps, BW x 1 + 4 forced reps
Hyperextensions: +11 x 10, +11 x 8, +11 x 8
Had more in me on the squats but again, mind was elsewhere. Over the stupid **** trying to side track me from my goals.
Think I need an extended break between the GHRs and the hypers. My lower back was banging after the hyperextensions. Cramping up and ****.
Pleased that I hit 8 reps on ATGs, was aiming for 5. Pleased that I hit 5 reps on the fronts as I was aiming for just 3. Don’t really know what happened on the GHRs … had no power in my hamstrings. Think I am already set on changing this one around for the next wave.
Flat BB Bench Press: 220 x 3 x 2, 242 x 3, 264 x 6
Decline DG Bench Press: 176 x 8, 220 x 3, 242 x 8
Dips: +22 x 10, +22 x 7.5, +22 x 7, +22 x 6
Standing Calf Raises: 330 x 2.5
OK, forgot to write down my percentages when I went into the gym. Had to work over time today because we have some major restructuring going on so was also a little exhausted from full-on number crunching.
Fucked up, should have been crunches instead of calf raises too. Wasn’t pleased with tonight.
Deadlift: 330 x 2, 374 x 3, 418 x 3 (w/o straps), 418 x 8 (Rep PR, w/ straps)
Barbell Rows: 176 x 5, 209 x 3, 242 x 6 (w/o straps)
Wide Grip Pulldowns: 100 x 5, 130 x 5, 160 x 5, 190 x 5, 220 x 7.5 >> 110 x 8 (held contraction on drop set)
Decline Crunches: BW + 22 x 10 x 3
Was in a better mood tonight. Stoked that I smashed out a PR on deads. Need to get my grip strength up so you will me hit my 85/90/95% sets w/o straps and with straps. Again walked in without calcing my %ages but I got the deads and bb rows spot on haha except I went 11lbs lighter on the 70% set on rows.
Military Press: 110 x 3, 132 x 3, 143 x 3, 143 x 9.5 (Rep PR)
Hang Cleans: 110 x 5, 132 x 3, 143 x 3, 154 x 1, 165 x 1, 176 x 1, 187 x 1, 198 x 1 (Weight PR)
Rear Delt Flyes: 11 x 8, 22 x 8, 33 x 8, 38 x 8, 44 x 10
Alternating DB Curls: 11 x 15, 22 x 5, 33 x 5, 44 x 5, 49 x 5
Killed the presses and got adventurous with the hang cleans. Wanted to see how much better I’ve gotten at them and it showed hitting near 200 for a single rep - an easy one at that. Will now work my percentages off 198 for the next wave on those cleans.
Tuesday, 30-Aug-2011
Wave 1, Week 3
Squat Day
75% x 5, 85% x 3, 95% x 1+
ATG Squats: 242 x 5, 264 x 3, 297 x 7 (Rep PR)
Front Squats: 209 x 5, 242 x 3, 264 x 3 (Rep PR)
Glute-Ham Raises: BW x 3, BW x 3 x 2 (controlled negatives)
Hyperextensions: Missed
Lower back was sore from sitting all day at work so I skipped the hypers this week. Couldn't go as hard as I wanted on the GHRs either.
Flat BB Bench Press: 220 x 3, 220 x 5, 242 x 1, 242 x 3, 275 x 1, 275 x 6
Decline DG Bench Press: 198 x 5, 220 x 3, 253 x 5
Dips: BW+33 x 8, BW+33 x 6, BW+33 x 5.5, BW x 5, BW x 6
Decline Crunches: BW+33 x 8 x 4
You guys might be wondering why my flat bench numbers are down so much. Reason being, I am using an elbow sleeve made from elastic and cotton instead of the velcro brace. The brace allowed me to get a tighter support on the injured elbow hence negated the injury.
Anyway tonight was an alright session by my standards. Not displeased with the result, and I didn’t even factor in the extra 5 lbs the thicker bar adds to the weight. So really I benched 280 not 275, but for the sake of comparison, I’ll just say it was 275.
Sunday, 04-Sep-2011
Wave 1, Week 3
Military Press Day
Military Press: 110 x 5, 132 x 3, 148 x 8.5
Hang Cleans: 88 x 5, 110 x 5, 132 x 5 x 3, 154 x 3 x 2, 176 x 3 x 2
Rear Delt Flyes: 11 x 15, 22 x 8, 33 x 8, 44 x 8, 49 x 7
Alternating DB Curls: 11 x 15, 22 x 8, 33 x 6, 49 x 8
100 cals on bike
Tuesday, 06-Sep-2011
Wave 1, Deload
Squat Day
ATG Squats: 176 x 5 x 3
Front Squats: 176 x 5 x 3
Lying Leg Curls: 80 x 5, 95 x 5, 110 x 5, 125 x 5, 140 x 5, 155 x 5, 170 x 5, 185 x 5 200 x 3 + 3 partials
Hyperextensions: BW x 10, BW+11 x 8, BW+25 x 5, BW+44 x 8
lol the mind fuck some people go through unable to figure out how I can squat 130kg one week and then not go beyond 80kg this week. Hilarious.
Thursday, 08-Sep-2011
Wave 1, Week 4
Bench Day
Deload
Flat BB Bench Press: 220 x 3 x 2
Decline DG Bench Press: 198 x 10
Dips: +44 x 8 x 2, +44 x 5.5
Didn't even break a sweat tonight but got a decent pump. Couldn't be bothered with abs because the beach boys were hogging the decline bench. Really debating now whether or not to take out a minimum personal loan and buy myself a home gym and piss off this gym membership. Would save me a lot of time and money.
[quote]scj119 wrote:
“Beach boys” because they just work beach muscles? Funny shit.
What’s your diet lookin like these days?[/quote]
Yeah, pretty much. Dreads, skinny, only working out for the girls…
Diet has been less than optimal. I’ve been getting about 130 - 150g of protein per day on average over the last few months. Probably has something to do with my job, TBH after a long day and a hard gym session I’m really not very hungry when I get home.
Everything else has been sweet though. Keeping away from the bullshit food and my weight is heading downward. Surprisingly I don’t seem to have lost any lean size at all even with the bullshit protein intake. Strength has been climbing too.
Friday, 09-Sep-2011
Wave 1, Week 4
Deadlift Day
Deload
Deadlift: 330 x 5 x 2
Barbell Rows: 220 x 5
Wide Grip Pulldowns: 22 x 4.5
Standing Calf Raises: 346 x 3
Decent session. I'm not following the prescribed deload percentages. I really don't think 60% x 5 max weight is going to benefit me much as per last time I ran 5/3/1.
Done cardio each training day this week @ 100 calories. This week I will be bumping it up to 150 calories. Deload week is now complete, looking forward to the next micro cycle.
ATG Squats: 176 x 5, 220 x 5, 264 x 5, 281 x 10 (Rep PR)
Front Squats: 176 x 5, 215 x 5, 242 x 5
Lying Leg Curls: 155 x 15.5 (Rep PR)
Good Mornings: Missed
Missed the GMs tonight because people were taking up the racks and there was a line. So I went home. Going to throw them in on Friday with my deadlifts.
Deadlift: 309 x 5, 363 x 5, 407 x 5 (w/o straps), 407 x 8 (w/ straps)
Barbell Rows: 231 x 10
Narrow V-Handle Pulldowns: 200 x 9.5
Seated Calf Raises: 66 x 10, 110 x 5, 176 x 3, 220 x 3, 220 x 3 >> 156 x 3 >> 110 x 5 >> 66 x 17
Standing Good Mornings: 88 x 6, 132 x 5, 154 x 5
Step up from last night. Threw the GMs in as I said I would. Just bummed out that I haven’t done the cardio that I had planned. Deadlifts and rows felt easy.
Military Press: 99 x 5, 212 x 5, 137.5 x 12.5 (Rep PR)
Hang Cleans: 154 x 5 (Rep PR)
Standing Face Pulls: 40 x 10, 70 x 10, 100 x 8, 120 x 8, 140 x 10
Nautilus Preacher Curls: 35 x 10, 65 x 8, 95 x 6, 95 x 8, 65 x 12
Mobility Work
Better session than I thought I would of had. Walked in very pissed off, and ended up with a sweet session. Skipped cardio as I’ll be pummeling the fuck out of the hard bag later today. Got some anger I have to let loose due to external factors. Felt infinitely strong on the military presses and I was tempting to go for 220 on the hang cleans. Starting to get a lot better on these. Was trying to practice the drop and catch up I smacked the bar into my jaw on one of the reps. Something for me to work on.
Might shoot some hoops after the kick boxing session today.
Seated Calf Raises: Fairly random. Static holds with 286 followed by strip set down to 66 lbs for as many reps as I could get
Stationary Bike:8 minutes, burned about 80 calories according to the machine…
Nice session. Had nothing in my legs on the bike, was determined to go a third full ball intense phase but my legs just couldn’t even maintain 100 rpm on the rest phase. Called it a night at this point.
Thursday, 22-Sep-2011
Wave 2, Week 2
Bench Day
Dynamic Warm Up
Flat BB Bench Press: 220 x 3, 242 x 3, 270 x 5 (touch and go), 270 x 3 (pause reps)
Decline DG Bench Press: 264 x 3
Dips: +66 x 5 x 4, BW x 7
Elevated HLR: BW x 20, BW x 12, BW x 8
Better this week. Trained without the elbow sleeve and surprised it went so well.