Squat 531;
5 x 47.5 kg
5 x 55 kg
5(+3) x 60 kg. (estimated 1 rep max: 75 kg)
Front squat; 5 x 10 with 40 kg.
Leg curls; 5 x 10 with 35 kg. (supersetted with 10 leg raises).
Bike ride home.
notes: I know my 1 rep max for the squat is super-low, but I haven’t back squatted for almost 2 years and I want to take things super-slow. And on that note for the first few sets the squats felt very strange, but then by the end of my working set they actually felt good. I probably could of got a couple more reps on the last set, but I was been cautious. I suppose there will be things to work on and I will need to get a video up for critique. The accessory work was easy, but I will keep the weights the same for next week, as I don’t want to push things too soon.
Will also get some current pics up soon to help document my progress.
Agile 8 etc, bike ride to the gym, explosive push-ups (3 x 3).
Bench 531;
5 x 62.5 kg
5 x 70 kg
5(+7) x 80 kg. (calculated 1 rep max: 111 kg.)
dB bench with a slight incline; 5 sets of 10 reps with 17.5 kg dBs
BB rows; 5 sets of 10 reps, supersetted with 10 rep dB curls with 15 kg dBs
Bike ride home, alternative way home ending with epic hill climb.
notes: Good session. Once again I have most probably underestimated my 1 max rep max. dB bench was too easy, next week I will attempt all 5 sets with 20 kg dBs. Rows were easy as well, and will increase the weight up to 50 kg for the rows. I am wondering if I should maybe change to doing Pendlay rows?
Hey, Bird bro, how are things? Are you still going to play soccer, and you are in your off season? I had decided to player Soccer this year, and I think I’ll play it for the next couple years and actually get great at it. I had lost some strength/weight during the soccer season, but I’ve gained all of my strength back and a few pounds. I think I need to be eating a lot more than my normal 5000 calories a day if I am in season (especially if I go home and then do my lifting afterwards).
[quote]GregortheViking wrote:
In for this.
+1 for Pendlay rows, as long as you feel your lower back is ok. [/quote]
Welcome to the cage buddy. We go hard.
Ive never done penally rows, so I am not sure how my lower back will take it. I have long legs and Im not sure if I have the flexibility to do them. I will do some research tonight. Interestingly normal barbell rows are better for lower back than dumbbell rows.
[quote]Destrength wrote:
Hey, Bird bro, how are things? Are you still going to play soccer, and you are in your off season? I had decided to player Soccer this year, and I think I’ll play it for the next couple years and actually get great at it. I had lost some strength/weight during the soccer season, but I’ve gained all of my strength back and a few pounds. I think I need to be eating a lot more than my normal 5000 calories a day if I am in season (especially if I go home and then do my lifting afterwards).
Oh, I decided to try out the Cube program. [/quote]
Hi buddy.
Im not sure if I will continue playing soccer next year. The last season was not enjoyable due to a lack of interest from players, coaches and just the whole club in general. Unless some major things happen at that club I will not be returning. I am considering maybe just playing in a social league just for fun on the weekends. I plan to still practice my skills once or twice a week just because I enjoy it.
Good luck with your cube program and its good to hear you playing football. What position are you playing? 5000 calories is a lot of food, although it sounds like you are working hard and lifting some decent weight.
I had played right wing. I am glad you will still be doing what you enjoy.
I think I might need to take a few weeks off from training depending on the results of the blood test I will be taking tomorrow. I may have Mononucleosis (I have all of the symptoms except for abdominal pain around my spleen area), and that means I could rupture my spleen from training if I do happen to have it.
I’ve had to take a few days off from training in a row since the last day of the first week in the program just because I felt awful. I might train today, and just avoid straining, but if the test shows I have Mono I just can’t justify training until I get that sorted out.
[quote]Destrength wrote:
I think I might need to take a few weeks off from training depending on the results of the blood test I will be taking tomorrow. I may have Mononucleosis (I have all of the symptoms except for abdominal pain around my spleen area), and that means I could rupture my spleen from training if I do happen to have it.
I’ve had to take a few days off from training in a row since the last day of the first week in the program just because I felt awful. I might train today, and just avoid straining, but if the test shows I have Mono I just can’t justify training until I get that sorted out. [/quote]
Good luck with the blood test. From what I understand the prognosis of this disease is good, but it just means you might have to take 1-2 months off intense training.
Keep me updated.
Walking dB lunges; 3 sets of 10 steps each leg holding 17.5 kg dBs.
3 sets of 10 x hanging leg raises.
note: First time I have deadlifted for about a year. No idea how my form was. Im going to have to get some videos up. Probably will go with the 5 x 5 for the deadliest until Im happy with my technique. SHort term goal is to be able to deadlift 100 kg with good technique and pain free. Going to try to build up to 5 sets of 10 with the pull-ups and next week I will do the lunges with 20 kg dBs.
Good to see you giving 531 a go. Things may seem light now, but stick with and the constant progression will have you repping out with your previous 1RM.
You making any changes with diet with your new plan?
[quote]Ironwarrior25 wrote:
Good to see you giving 531 a go. Things may seem light now, but stick with and the constant progression will have you repping out with your previous 1RM.
You making any changes with diet with your new plan?[/quote]
Thanks mate, and things to feel a bit light at the moment. I was a bit embarrassed the other day adding 1 and a quarter kg plates to my bench, and it was a little ego-sapping deadlifting 60 kgs yesterday. Saying that, I really believe in this program/process and hoping I can make some decent gains injury free.
No changes to my diet. I don’t count anymore, but I estimate. I aim for about 200 grams of protein a day. Im probably taking in about 3k to 4k calories most days. I try to keep the majority of my calories for before and after training if I can.
A typical day looks like this:
Morning: 2-3 coffees
10:30am: An ounce of raw nuts and a Quest bar.
12:30pm: 4 boiled eggs and 2 eggs whites, tomato and cumber salad with a teaspoon of olive oil and vinegar.
3:00pm: Rice paper chicken rolls, with a protein shake.
4:30pm: pre workout meal of 1 cup of rice and tuna, and a piece of fruit.
6:30pm: post work out meal of a protein shake and apple scroll pastry.
7:00pm: Dinner, which is usually a decent serving of meat, a couple of cups of rice or sweet potato, and as much vegetables that I can eat.
On non-training days, I cut down on the carbs, and increase the fat. On the weekend I am a little more relaxed, although I try to keep within my guidelines.
Agile 8 etc, bike ride to the gym, and extensive shoulder warm-up.
Press: Worked up to 3 working sets of 5 x 45 kg. (heaps of band work b/w sets).
Dips; 5 sets of 10 x bodyweight. Easy.
Shoulder shocker: 3 rounds; Using a 10 kg plate and 5 kg dBs, I did 10 reps for all stages for the first 2 rounds, and then 8 reps for all stages on the third round.
3 sets of 12 reps of renegade rows.
Bike ride home, took the alternative way home ending with a epic hill climb.
notes: So I was not sure of my 1 rep max for the press, so today I worked up to 3 solid sets of 5 reps with 45 kg. I feel I could of easily pushed more but I wanted to be careful with my dodgy shoulder. I will slowly increase the weight with these and most probably will only do the prescribed reps.
So for my 1 rep max I have decided on 55 kg, making my training max 50 kg.
Dips were easy, so I think I will return to my 5 x 5 scheme for the dips. Shoulder shocker was good and once I can get 10 reps for all 3 rounds I will increase the weight. The session was quick, so I might add some abs/curls superset at the end of this workout.
[quote]MightyMouse17 wrote:
Man thats a lot of food you have to eat! And whats wrong with your shoulder? [/quote]
You think thats a lot of food? I was thinking its maybe not enough??
I have always ha d a bit of tendonisis/tendinopathy with my left shoulder that is aggravated by heavy overhead pressing. Its a sore spot where I think my pec tendon and bicep tendon meets on my anterior shoulder. Could be a structural problem as I hear a bit of click and a crunch when I lift my left arm over my head. I have been doing heaps of shoulder rehab stuff which has been helping. Cuban rotations are great.
Agile 8 etc, bike ride to the gym, and explosive vertical jumps (3 x 3).
Squats;
50 kg x 3
57.5 kg x 3
65 kg x 3 (+5). (calculated 1 rep max: 82 kg)
Front squats; 5 sets of 10 x 45 kg.
Leg curls: 5 sets of 10 x 40 kg, supersetted with 10 leg raises.
Bike ride home.
notes:
Decent session. Took awhile to get in into the groove with the squats. Need to take a video for critique. Probably had a few more reps in my last working set, but I didn’t want to push it as I felt a very slight niggle in my lower back. Will keep the weights for the 5 x 10 work the same next week.
Agile 8 etc, bike ride to the gym and explosive push-ups (3x3)
Bench press
65 kg x 3
75 kg x 3
85 kg x 10 (calculated 1 rep max: 113 kg)
dB bench press on a slight incline; 5 sets of 10 x 20 kg (1 minute rest b/w sets).
BB rows; 5 sets of 10 x 50 kg.
Finished off with some curls for the gurls and a few sets of renegade rows.
Bike ride home, took the alternative way home, that finishes with an epic hill climb.
notes: Happy with todays work. Next week I will increase the weight of the dBs to 22.5 kg, and keep the same weight for the rows. Did not do any pull-ups in b/w sets of the bench as some bro’s were occupying the pull-up bar. Hill climb on the bike was tough, but somehow rewarding.
[quote]MightyMouse17 wrote:
Man thats a lot of food you have to eat! And whats wrong with your shoulder? [/quote]
You think thats a lot of food? I was thinking its maybe not enough??
I have always ha d a bit of tendonisis/tendinopathy with my left shoulder that is aggravated by heavy overhead pressing. Its a sore spot where I think my pec tendon and bicep tendon meets on my anterior shoulder. Could be a structural problem as I hear a bit of click and a crunch when I lift my left arm over my head. I have been doing heaps of shoulder rehab stuff which has been helping. Cuban rotations are great.
tweet[/quote]
I don’t think it’s too much food, I eat about 4800 calories a training day for maintenance. I need to come around to actually eating more so I can start gaining weight.
[quote]JR249 wrote:
Just curious, what is your BF level and what are you aiming for? Are you super setting the assistance work or just doing straight sets of 10?[/quote]
Hi JR,
I estimate my body fat levels to be at about 13%. Im going to to put up some pictures in the next few days. I suppose I am actually quite fat-a-phobic, but I like the idea of keeping body fat at levels of about 11% -13 %. John Meadows has written an article on here somewhere discussing there is no need for anyone to get above 12%, even when trying to build muscle.
For my accessory work I am just doing straight sets, with about a minute rest between each set. If I was to superset I would probably have to drop the weight, although maybe its something I will consider for the future when I am trying to cut, or increase my work capacity.
[quote]Destrength wrote:
I don’t think it’s too much food, I eat about 4800 calories a training day for maintenance. I need to come around to actually eating more so I can start gaining weight.
[/quote]
i think I need to start making the effort of eating more and I probably should count my food a bit better.
Im a bit of a fat-a-phobe, but if I increase my calories slowly I am sure I should not have too much problems with my fat levels.
[quote]theBird wrote:
For my accessory work I am just doing straight sets, with about a minute rest between each set. If I was to superset I would probably have to drop the weight, although maybe its something I will consider for the future when I am trying to cut, or increase my work capacity.
[/quote]
Depends on how you define a superset. If you set things up in a Ferruggia/Waterbury style circuit, it actually saves time while allowing for longer rest periods between sets of the same exercise. Yesterday, I did the following for my assistance work:
a) incline bench - 8 reps
rest one minute
b)EZ curl - 8 reps
rest one minute
c) glute ham raise - 8 reps
rest one minute
repeat three times. This way, you have several minutes before you work a given muscle again. An easier way to set things up would be to do the same thing with just two exercises:
a) chins - 8 reps
rest one minute
b)dips - 8 reps
rest one minute
It will be easier on your muscle and harder on your lungs - but I’m assuming the latter are not an issue in your case.