Training Log of Guhkes!

Training Training Logs
201

15.9.2010

Cycle 2, wave 1, day 1

WU: 500 m row, push-ups, air squats, running + stretching

Day 1
Strength:
1a) Bench press 5/3/1, 55 kg/5, 62,5/5, 70/11
1b) Box squat 5/3/1, 50 kg/5, 57,5/5, 65/7

Accessory
2a) pull-ups, 5 x 10/max, 8-8-6-6-6 = 34 reps
2a) BP 5 x 10 x 48 kg (50%)

3a) Box squat 5 x 10 x 42,5 (50%)
3b) RDL 5 x 10 x 50 kg
3c) pull-ups, 6-6-6-6-5-5 = 34 reps ==> total of 68 reps

Notes:
1a) this was quite in-line with previous cycles.
1b) didn’t add weight to the box squat for this cycle. Now I got 2 reps more than in the last cycle.
2a) I do pull-ups sets to 1-2 reps short of failure and keep track on how many I get in 5 sets. Goal is to get 5 x 10 reps straight.
2b) I used couple of inches (each side) narrower grip than in normal bench. This way I get little more tricep work at the same time.
3a) felt tough, but I feel the technique getting better.
3b) Hitting my weak ass hammies with these.
3c) more pull-ups to equal my pressing.

202

We had this body composition device over at the workplace again. This is th 3rd time. Comparing the first and last time, the results are:

  • body weight down from 75,5 kg to 74,0 kg
  • body fat % down from 20,3% to 16,8%
  • muscle mass up from 57,1 kg to 58,5 kg (6 kk ago it was down to 56,4, kg)

All in all, I’m pretty proud of myself. I’ve really cut down some fat while gaining muscle. Muscle gain isn’t really a lot, but I’ll take it. This is good motivation and I’ll keep on pushing it. Next goal is 15% body fat and 60 kg of muscle mass.

203

[quote]guhkes wrote:
We had this body composition device over at the workplace again. This is th 3rd time. Comparing the first and last time, the results are:

  • body weight down from 75,5 kg to 74,0 kg
  • body fat % down from 20,3% to 16,8%
  • muscle mass up from 57,1 kg to 58,5 kg (6 kk ago it was down to 56,4, kg)

All in all, I’m pretty proud of myself. I’ve really cut down some fat while gaining muscle. Muscle gain isn’t really a lot, but I’ll take it. This is good motivation and I’ll keep on pushing it. Next goal is 15% body fat and 60 kg of muscle mass.[/quote]

Yeah that is good! I’m a little afraid to know what my bf is currently. I would do the normal 20% guess … ah who cares :wink:

204

[quote]guhkes wrote:
15.9.2010

Cycle 2, wave 1, day 1

WU: 500 m row, push-ups, air squats, running + stretching

Day 1
Strength:
1a) Bench press 5/3/1, 55 kg/5, 62,5/5, 70/11
1b) Box squat 5/3/1, 50 kg/5, 57,5/5, 65/7

Accessory
2a) pull-ups, 5 x 10/max, 8-8-6-6-6 = 34 reps
2a) BP 5 x 10 x 48 kg (50%)

3a) Box squat 5 x 10 x 42,5 (50%)
3b) RDL 5 x 10 x 50 kg
3c) pull-ups, 6-6-6-6-5-5 = 34 reps ==> total of 68 reps

Notes:
1a) this was quite in-line with previous cycles.
1b) didn’t add weight to the box squat for this cycle. Now I got 2 reps more than in the last cycle.
2a) I do pull-ups sets to 1-2 reps short of failure and keep track on how many I get in 5 sets. Goal is to get 5 x 10 reps straight.
2b) I used couple of inches (each side) narrower grip than in normal bench. This way I get little more tricep work at the same time.
3a) felt tough, but I feel the technique getting better.
3b) Hitting my weak ass hammies with these.
3c) more pull-ups to equal my pressing.[/quote]

How do you like combining/super setting exercises? I started doing it because I’m intrigued how Alpha trains; seems to keep fat monsters away.

205

[quote]TheDudeAbides wrote:

How do you like combining/super setting exercises? I started doing it because I’m intrigued how Alpha trains; seems to keep fat monsters away.
[/quote]

Normally I just can’t take long rests, even if I wanted or needed to, unless the set was particularly hard. So I really like supersetting exercises in order to keep WO’s short and effective. I’ve also tried giant-sets, which I did similarly as Alpha and they were great. They might be good on deload week with lighter weights.

Supersetting definately helps conditioning and fat loss. Keeps heart rate higher and has good EPOC effect.

206

[quote]TheDudeAbides wrote:

Yeah that is good! I’m a little afraid to know what my bf is currently. I would do the normal 20% guess … ah who cares ;)[/quote]

It’s hard to balance between gaining muscle and staying lean. It’s a slow progress that way, but seems possible. Get yourself measured, then you have some number to beat or maintain. You may also get some extra motivation from that, if you think you’re in need of it. Otherways, as you said, who cares.

207

18.9.2010

Cycle 2, wave 1, day 2

WU: 500 m row, 2 x 5 BW chins, bar OHP’s, running + dynamic stretching

Strength
1a) Deadlift (sumo) 5/3/1, 65/5, 75/5, 85/15
1b) Overhead press 5/3/1, 32,5/5, 37,5/5, 42,5/10

Accessory
2a) chins 5 x max/10 x BW, 10-8-8-7-7 = 40 reps
2b) OHP 5 x 10 x 50% = 27,5 kg
2c) side bends 4 x 10 x 30 kg/side

3a) sumo DL 5 x 8 x 50% = 57,5 kg
3b) Leg raise (dip station), 5 x 8
3c) chins 5 x 5, BW = 25 reps => including the WU chins, the total was 75 reps.

Notes:
1a) my work set weights were same than in the 1st cycle, because of the minor weight adding. In the 1st cycle I got 10 reps and now 15 reps with few still in the tank.
1b) 2 rep improvment to the 1st cycle. Hit my chin with the bar, but luckily it was the last rep in the all-out-set, so the velocity was near to nothing.
2a) in the last cycle on the same day I got 33 reps, so 40 is good.
2b) this has become easier which is a good sign.
2c) added this to not just stand around between the other two exercises.

3a) no prolems here.
3b) since there was enough hangin and pulling, I choose to do this in the dip station
3c) more chins to equal the pressing movements.

WO lasted 70 mins.

Good day, both sumo and OHP were better than in the 1st cycle.

208

21.9.2010

We had the annual 12-minute running test today. I haven’t run more than 10 times in last 2 years and those runs were mostly with my wife, so I didn’t know what to expect. I decided to run/jog to the track, which is about 2-3 km to get proper warm-up, which was really wise decision. Few times before, warm-ups haven’t been as good as they should have been and the tests have been nightmarish to say the least.

Well, this time I ran 2910 meters, which is pretty good for me. I’ve been running last couple of years even under 2800 meters in these test. Those, who have done this 12-minute running test know, how tough even the 100 m improvment can be. By this calculator: http://www.exrx.net/Calculators/MinuteRun.html my result to 39 years old male is pretty good. I know it’s really nothing if you’re a runner (the comparison is to the general public), but for me this was really good result, since I’m stronger than ever and I can still outrun many of my younger and more fit looking colleques.

209

22.9.2010

Cycle 2, wave 2, day 1

WU: 500 m row, push-ups, air squats, running + stretching

Day 1
Strength:
1a) Bench press 5/3/1, 57,5 kg/3, 67,5/3, 75/10
1b) Box squat 5/3/1, 52,5 kg/3, 60/3, 70/5

Accessory
2a) 1-arm DB row, 5 x 10 x 20 kg
2a) BP 5 x 10 x 48 kg (50%)

3a) Box squat 5 x 10 x 42,5 (50%)
3b) RDL 5 x 10 x 50 kg

  1. BB row, 10 reps x 50 kg

Notes:
1a) I’m not sure whether this is all-time PR, but it’s pretty close, at least by using 1-rep max -calculator. Definately progress so far. At the end of the last set, my techique got worse (elbows started flaring and bar didn’t seem to hit the same place twice).
1b) my legs were really sore from the tuesdays 12-min running test. This rep result (5) was the same as in previous cycle. I’m pretty confident that with fresh legs, I would have got more reps than 5.
2a) Nothing speacial, trying to pull every rep as fast as possible for better muscle recruiment.
2b) still using couple of inches (each side) narrower grip than in normal bench to get little more tricep work at the same time.
3a) first 2 sets were quite painful. As my legs got warmer, sets got better. Maybe my warm-up before the working sets (5/3/1) wasn’t thorough enough.
3b) Hitting my weak ass hammies with these.
4) more rowing reps to equal my pressing.

Bench was good, but box squat wasn’t due to the sore legs and lack of proper warm-up. So it’s my own fault, again.

WO lasted 68 mins.

210

25.9.2010

Cycle 2, wave 2, day 2

WU: 500 m row, KB swings, 2 x 5 BW chins, bar OHP’s, running + dynamic stretching

Strength
1a) Deadlift (sumo) 5/3/1, 70/3, 80/3, 90/13
1b) Overhead press 5/3/1, 35/3, 40/3, 45/8

Accessory
2a) chins 5 x max/10 x BW, 10-8-7-7-7 = 39 reps
2b) OHP 5 x 10 x 50% = 27,5 kg

3a) sumo DL 5 x 8 x 50% = 57,5 kg
3b) Leg raise (dip station), 5 x 8
3c) chins 5 x 3, BW = 15 reps => including the 10 WU chins, the total was 64 reps.

Notes:
1a) my work set weights were same than in the 1st cycle, because of the minor weight adding. In the 1st cycle I got 11 reps and now 13 reps with 1-2 still in the tank.
1b) 2 rep improvment to the 1st cycle.
2a) in the last cycle on the same day I got 41 reps and now 39 reps.
2b) no problems

3a) no prolems here.
3b) since there was enough hangin and pulling, I chose to do this in the dip station
3c) more chins to equal the pressing movements.

WO lasted 70 mins.

Good day, both sumo and OHP were better than in the 1st cycle on the same day.

211

29.9.2010

Cycle 2, wave 3, day 1

WU: 500 m row, push-ups, air squats, running + stretching, 3 + 3 pull-ups

Day 1
Strength:
1a) Bench press 5/3/1, 62,5 kg/5, 70/3, 80/7
1b) Box squat 5/3/1, 57,5 kg/5, 65/3, 72,5/6

Accessory
2a) pull-ups, 5 x 10/max, 8-7-6-5-5 = 31 reps
2a) BP 5 x 10 x 48 kg (50%)

3a) Box squat 5 x 10 x 42,5 (50%)
3b) RDL 5 x 10 x 50 kg
3c) pull-ups, 3-3-4-5-5 = 20 reps, total of 57 reps (incl. WU pull-ups).

Notes:
The day before the training was quite hard. I did my mandatory orienteering, which took about 1 h 15 mins (running in the forest). After that, I rushed straight to my BJJ training, which took 1h 30 min. By the end off the BJJ, I had my hams and soles of feet cramping due to the dehydration. Man was I beat. So there’s the excuse.

1a) this was actually good. Did same rep amount with 2,5 kg more weight.
1b) last time I had the 12 min running teast the day before and now this. Well, got 1 rep more than in the 1st cycle.
2a) rep total is declining which is a little disappointment. Luckuly next week is deload, so maybe that helps.
2b) nothing special.
3a) this was actually ok.
3b) nothing special.
3c) more pull-ups to make up the pathetic total rep amount

Bench was good, otherways not so brilliant.

WO lasted 64 mins.

212

3.10.2010

Cycle 2, wave 3, day 2

WU: 500 m row, KB swings, 2 x 5 BW chins, bar OHP’s, running + dynamic stretching

Strength
1a) Deadlift (sumo) 5/3/1, 75/5, 85/3, 95/12
1b) Overhead press 5/3/1, 37,5/5, 42,5/3, 47,5/8 PR!!!

Accessory
2a) chins 5 x max/10 x BW, 9-8-7-7-8 = 39 reps
2b) OHP 5 x 10 x 50% = 27,5 kg
2c) side bends, 5 x 10 x 30 kg/side

3a) sumo DL 5 x 8 x 50% = 57,5 kg
3b) Leg raise (dip station), 5 x 8
3c) chins 5-5-5-6-6 = 27 reps => including the 10 WU chins, the total was 76 reps.

Notes:
1a) In the last cycle I got 10 reps, so 12 is good
1b) 2 rep improvment to the 1st cycle. And this has to count as a new PR. Gives 1RM of 58 kg calculated with even 47 kg.
2a) I think my set endurance is getting better though my max reps doesn’t seem to get better. Well, I never go to failure on the first sets leaving 1-2 in the tank.
2b) no problems
2c) some oblique work to do while resting

3a) no prolems here.
3b) ab-work in between
3c) more chins to equal the pressing movements.

WO lasted 71 mins.

Good day, both sumo and OHP were better than in the 1st cycle on the same day. I’m very happy about the OHP, which has before seem to stalled forever. This is certainly a improvment.

Next week is deload. I’m going to hit the gym twice with 5/3/1 deload weights and also lowering the weights and set on the accessory lifts.

213

6.10.2010

Cycle 2, wave 4, day 1

WU: 500 m row, push-ups, air squats

Day 1
Strength:
1a) Bench press 5/3/1, 32,5 kg/5, 42,5/5, 50/5
1b) Box squat 5/3/1, 30 kg/5, 37,5/5, 45/5

Accessory
2a) 1-arm rows, 5 x 10 x 10 kg
2a) push-ups, 5 x 10 x BW
Didn’t really rest between.

3a) air squat 5 x 10 x BW
3b) hypers 5 x 10 x BW
Didn’t really rest between.

  1. Random stuff (Cuban rotations, face pulls, stretching)

Notes:
Ah, deload week. I’ve been quite sore and stiff after cycle 3 and other training so this deload comes at the right time. I’m taking this week easier with the other training also. I’m really looking forward to add some weights and kick of the cycle 3 next week.

I’ll change my assistance lifts a little for next 2 cycles. I’ll post my new program later.

214

Here is my new program for the next 2 cycles. Main lifts are the same, but assistance work changes partly. I’ve done the BBB-template now for the first 2 cycles. I’m lowering the volume mildly by doing 5x5 on some exercises instead of the 5x10. I’ll ramp the 5x5 sets so that the last set is quite heavy (not all out or to the failure). If this works fine I’ll probably alternate BBB-template and this every 2 cycles. If this doesn’t seem to work, I’ll just return to the BBB-template and change only the exercises.

Day 1

Strength:
1a) Bench press 5/3/1
1b) Box squat 5/3/1

Assistance:
2a) pull-ups 5 x max / 1-arm row 5 x 10
2b) incl. Press 5 x 5
2c) Front squat 5 x 5
3a) Good morning 5 x 8 x 50% of 1RM squat
3b) Weighted sit-up 5 x 10

Day 2

Strength:
1a) Sumo deadlift 5/3/1
1b) Overhead press 5/3/1

Assistance:
2a) chins 5 x max
2b) dips 5 x 5
2c) side bend 5 x 10
3a) Conventional DL 5 x 8 x 50% of 1RM DL
3b) Hanging leg raise 5 x 8

I’ll appreciate any comments on the program, so fire away if you have something to share.

215

10.10.2010

Cycle 2, wave 4, day 2

WU: 500 m row, KB swings, bar OHP’s, dynamic stretching

Strength
1a) Deadlift (sumo) 5/3/1, 42,5/5, 52,5/5, 62,5/5
1b) Overhead press 5/3/1, 20/5, 25/5, 30/5

Accessory
2a) chins 5 x 5 x BW
2b) dip 5 x 5 x BW

3a) GM 5 x 8 x 40 kg
3b) Hanging leg raise, 5 x 5

  1. Random stuff (Cuban rotations, face pulls, strethcing)

Notes:
I still feel bit worn out and especially my hams and lower back seem pretty stiff, allthough I’ve been foam rolling and stretching. I think that the minor dehydration last week together with 5/3/1 week was too much. If I don’t feel recovered enough by Wednesday, I consider doing only prescribed together with easy ramping with the assistance lifts.

WO lasted 50 mins.

216

14.10.2010

Cycle 3, wave 1, day 1

WU: 500 m row, push-ups, air squats

Day 1
Strength:
1a) Bench press 5/3/1, 55 kg/5, 65/5, 72,5/12
1b) Box squat 5/3/1, 50 kg/5, 60/5, 67,5/8

Accessory
2a) pull-ups, 5 x 10/max, 9-8-8-7-7 = 39 reps
2a) BB incline press, 5 x 5, 40-45-50-55-60 kg
2c) front squat, 5 x 5, 40-45-50-55-50 kg

3a) GM, 5 x 8 x 45 kg
3b) weighted sit-up, 5 x 10, 4-8-10-12-14 kg
3c) pull-ups, 5-5-5-5-5 = 25 reps ==> total of 64 reps

Notes:
1a) Last cycle I pressed 70 kg for 11 reps, so 12 reps now with 72,5 kg → improvment
1b) Last cycle I squatted 65 kg for 7 reps and now 67,5 for 8 reps → improvment

2a) 39 reps of pull-ups in 5 sets is quite good for me, still aiming for the straight 5 x 10 reps
2b) it’s been few months since I’ve done incline press. Felt pretty good though. Trying to better the best set of 5 each workout.
2c) same here, long time since I’ve done these. 55 kg was pretty tough today, so I left it there and eased up for the last set.

3a) something for the weak hammies
3b) did the bastard sit-up, but with holding DB in my hands. Here’s the link, at the bottom of the page http://www.gymjones.com/schedule.php?date=20051014
3c) more pull-ups.

WO lasted about 1 hour. Both BP and box squat improving, so pretty good day then.

217

17.10.2010

Cycle 3, wave 1, day 2

WU: 500 m row, 3 min rope jump, chins, ohp, kb swings, running + dynamic stretching

Strength:
1a) Sumo deadlift 5/3/1, 67,5/5, 77,5/5, 87,5/16
1b) Overhead press 5/3/1, 32,5/5, 40/5, 45/9

Assistance:
2a) chins, 5 x max, 9-8-7-7-7 = 38 reps
2b) dips, 5 x 5, BW-5-10-15-20 kg
2c) side bend, 5 x 10 x 30 kg

3a) Conventional DL 5 x 8 x 58 kg
3b) GHD sit-ups, 5 x 10
3c) chins, 5-5-5-5-5 = 25 rep, total reps (incl. WU) = 69 reps

Notes:
1a) ha, this is getting almost being cardio. Next cycle I have to add at least 5 kg to my training max.
1b) last time (C2, W2) I got 8 reps with 45 kg, but this is quite in line with previous weights
2a) back still felt last Thursdays pull-ups. Not spectacular chinning day. My set endurance seems to get better though.
2b) long time since I’ve done these. Felt good.
2c) same as normally
3a) haven’t done these for awhile. Weight is light (50% of training max), but felt good.
3b) nothing special
3c) more chins. I try to add volume little by little.

My forearms were quite pumped after nearly 70 chins, 65 DL’s and 50 side bends/side. Pretty good day.

WO lasted 71 mins.

218

22.10.2010

Cycle 3, wave 2, day 1

WU: 500 m row, push-ups, air squats, KB swings etc.

Day 1
Strength:
1a) Bench press 5/3/1, 60 kg/3, 67,5/3, 77,5/8
1b) Box squat 5/3/1, 55 kg/3, 62,5/3, 70/6

Accessory
2a) 1-arm row, 4 x 10 x 16 kg + 20 x 20 kg
2a) BB incline press, 5 x 5, 40-45-50-55-62,5 kg
2c) front squat, 5 x 5, 40-45-50-55-57,5 kg

3a) GM, 5 x 8 x 45 kg
3b) HLR, 6-5-5 reps + KTE 6-5 reps

Notes:

1a) Last cycle I pressed 75 kg 10 reps, so 8 reps now with 77,5 kg is about the same
1b) Last cycle I squatted 70 kg 5 reps and now 6 reps → improvment

2a) this was a mess. I thought I was doing the row with 20 kg DB and just before the last set I found out that I had done 4 set with 16 kg DB. What a jack ass. Well, to compensate the error, I rowed the last set to 20 reps with the 20 kg DB’s.
2b) last time I did 60 kg on the last set, so I upped it to 62,5 kg. It was tough, but manageable.
2c) last time I squatted 55 kg and now did with 57,5 kg. Have to check my log book what’s the heaviest weight I’ve squatted 5 times. If I remember correctly it’s 60 - 65 kg’s, which is still pathetic.

3a) nothing special
3b) 3 sets of hanging leg raises + 2 sets of knees to elbows.

WO lasted 69 mins. This was ok day. Normally I’d done this wednesday, but somehow I was so beat up with the other training, that I simply had to postpone this till Friday. Next training day was Sunday, so I was bit unsure, what to expect from it after shorter rest period.

219

24.10.2010

Cycle 3, wave 2, day 2

WU: 500 m row, 3 min rope jump, chins, ohp, kb swings, running + dynamic stretching

Strength:
1a) Sumo deadlift 5/3/1, 72,5/3, 82,5/3, 92,5/13
1b) Overhead press 5/3/1, 35/3, 42,5/3, 47,5/7

Assistance:
2a) chins, 5 x max, 9-8-9-8-9 = 43 reps
2b) dips, 5 x 5, BW-5-10-15-22,5 kg
2c) side bend, 5 x 10 x 30 kg

3a) Conventional DL 5 x 8 x 58 kg
3b) GHD sit-ups, 5 x 10
3c) chins, 5-5-5 = 15 rep, total reps (incl. WU) = 61 reps

Notes:
1a) last cycle I pulled 13 reps with 90 kg, so this was little improvment, although I pulled 12 reps with 95 kg in the last cycles 3rd wave.
1b) I got 8 reps with 47,5 kg in the last cycles 3rd wave, so not as good as that, but let’s see how next week goes.
2a) this was happy surprise. After few warm-up chins (didn’t feel particalarly good), I thought that chins have stalled and was I was already thinking of trying the weighted chins again to beat the stalling. But to my surprise, I chis a lot better than before (I’m not sure if there was longer rest period, better focus or was it plain improvment).
2b) put 2,5 kg more for the last set than last week
2c) same as normally
3a) nothing special
3b) nothing special
3c) more chins. Normally I pull 5 x5, but I seemed to have used my strength in my previous sets. Didn’t want to go to failure, so I cut it short this time.

This was pretty good day considering the shorter rest period from Fridays work out.

WO lasted about 70 mins.

220

29.10.2010

Cycle 3, wave 3, day 1

WU: 500 m row, push-ups, air squats, KB swings etc.

Day 1
Strength:
1a) Bench press 5/3/1, 65 kg/5, 72,5/3, 80/7
1b) Box squat 5/3/1, 60 kg/5, 67,5/3, 75/5

Accessory
2a) pull-ups, 5 x max/10, 9-8-8-8-8 => 41 reps
2a) BB incline press, 5 x 5, 40-45-50-55-60 kg
2c) front squat, 5 x 5, 40-45-50-55-60 kg

3a) GM, 5 x 8 x 45 kg
3b) HLR, 6-5 reps + KTE 4-5-4 reps

  1. Kroc rows 10 x 24 kg

Notes:

1a) This is about the same compared to previous cycles
1b) Last cycle I squatted 70 kg 5 reps and now 5 reps with 75 kg → big improvment

2a) This was really a pleasent surprise. Good set strength.
2b) Didn’t go for 65 kg, I just wasn’t feeling it this day. Even 60 kg felt heavy.
2c) Added another 2,5 kg to last week. 60 kg went well this time.

3a) nothing special
3b) 2 sets of hanging leg raises + 3 sets of knees to elbows.

  1. Can’t hardly call these croc rows. My lats were done from the pulling already and reps fell short being only 10.

WO lasted 75 mins. This was ok day. Again I had to postpone Wednesdays training to Friday. I have to figure something out to get better recovery.