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Anthony Ditillo
“Dezso Ban”
“Training Proficiency Simplified”
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Squat day, 3’s week:
Squat:
Worked up to 105kg x 7
Felt something in my back going so shut this set down early, on 7, which is the worst number to end on.
Anyway, what with my neck suffering, my shoulder still not 100% and now my lower back playing silly buggers, I think it’s time to take a raincheck on heavy lifting for the rest of the week. Since I’m off work for most of it anyway, I’m planning to just throw together some quick bodyweight/kettlebell workouts most mornings before breakfast to keep everything moving and make sure I’m still hitting my abs. I’ll likely restart on 3’s week next Monday. I built an extra week into my plan anyway for exactly this reason, so hopefully I can still make good progress towards that.
Good to have found your log mate. Saw it pop up just above mine. Will definitely be following. Your numbers look quite close to mine, although a bit stronger on some lifts. It’ll be good to see how your numbers move on 5/3/1, now that I’ve shifted across to Alpha’s program. It’ll be good to have some comparison. Are you still eating to get bigger and stronger? I am going to be eating like a horse…
Back with a whimper
Conditioning:
10mins of 20 x kB snatch, 10 goblet squat, no rest. 9kg kB. Made this up on the spot since torrential rain put pay to my other ideas, but not too bad after all.
Squat day, 3’s week, take 2:
Warmed up to 105kg x 5. Really disappointed by this, weight felt light but just couldn’t keep my breathing and tightness under control. Since the higher rep set weren’t happening, pushed for a higher weight PR instead.
2 x 110kg
2 x 110kg
Since my boxes to box squat where outside and soaking, got a bit more creative with the assistance:
50 x 40kg back squat
then:
2 x 20 paused front squat with no lockout @ 40kg
Not too impressed with this session, feels more like I was just trying to tire myself out than train. Need a better plan for rain in future, this is Britain.
EDIT: My squat shorts split during my warm up sets so most of this workout was done in only boxers. I’m calling this uber-mega RAW (obviously in caps, because why not), and while it doesn’t help me get any bigger or stronger, It feel it does earn me internet point.
[quote]LondonBoxer123 wrote:
Good to have found your log mate. Saw it pop up just above mine. Will definitely be following. Your numbers look quite close to mine, although a bit stronger on some lifts. It’ll be good to see how your numbers move on 5/3/1, now that I’ve shifted across to Alpha’s program. It’ll be good to have some comparison. Are you still eating to get bigger and stronger? I am going to be eating like a horse…[/quote]
Good to have you following man, the more input I can get the better. I’ve recently started trying the 5/2 diet for lifters from this site (Breaking: Great Fat Loss News for Dieters). So far so good, it’s totally manageable, too early to say if it’s effective or not yet.
Dude, didn’t even know you had a log. I’m all in now!
I love the fact your doing a huge amount of pulling. Im a believer in that the fact that the back/legs are the only muscle groups that are REALLY hard to overwork!
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
Good to have found your log mate. Saw it pop up just above mine. Will definitely be following. Your numbers look quite close to mine, although a bit stronger on some lifts. It’ll be good to see how your numbers move on 5/3/1, now that I’ve shifted across to Alpha’s program. It’ll be good to have some comparison. Are you still eating to get bigger and stronger? I am going to be eating like a horse…[/quote]
Good to have you following man, the more input I can get the better. I’ve recently started trying the 5/2 diet for lifters from this site (Breaking: Great Fat Loss News for Dieters). So far so good, it’s totally manageable, too early to say if it’s effective or not yet.[/quote]
Great choice on the 5/2. I’ve been doing a version of it for nine months or so now and it is awesome.
I will admit that what it mainly does is let me be a bit more relaxed about my eating on normal days, but that’s a massive bonus for me in terms of being able to keep or even drop my bodyfat a bit while training reasonably hard while still getting stronger and putting on some muscle. I think a lot of that last and the diet thing is due to the increased insulin sensitivity.
[quote]isdatnutty wrote:
Dude, didn’t even know you had a log. I’m all in now!
I love the fact your doing a huge amount of pulling. Im a believer in that the fact that the back/legs are the only muscle groups that are REALLY hard to overwork![/quote]
Thanks for the support man, it’s all appreciated.
As a former climber it kills me that I’m bad at pull-ups so I try to fit them in more.
[quote]MarkKO wrote:
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
Good to have found your log mate. Saw it pop up just above mine. Will definitely be following. Your numbers look quite close to mine, although a bit stronger on some lifts. It’ll be good to see how your numbers move on 5/3/1, now that I’ve shifted across to Alpha’s program. It’ll be good to have some comparison. Are you still eating to get bigger and stronger? I am going to be eating like a horse…[/quote]
Good to have you following man, the more input I can get the better. I’ve recently started trying the 5/2 diet for lifters from this site (Breaking: Great Fat Loss News for Dieters). So far so good, it’s totally manageable, too early to say if it’s effective or not yet.[/quote]
Great choice on the 5/2. I’ve been doing a version of it for nine months or so now and it is awesome.
I will admit that what it mainly does is let me be a bit more relaxed about my eating on normal days, but that’s a massive bonus for me in terms of being able to keep or even drop my bodyfat a bit while training reasonably hard while still getting stronger and putting on some muscle. I think a lot of that last and the diet thing is due to the increased insulin sensitivity. [/quote]
This is what I’m hoping it will do for me. Unless my health or livelihood depend on it, I’m never going to be one of those people who can stick to “clean” eating everyday, it’s not happening, so this is my current compromise.
Bench Day, 3’s week:
Conditioning:
10mins of weighted step-ups. Pull-ups every 10 reps in a 1-2-3-4-5 pattern.
Bench:
Worked up to 85kg x 8
then:
2 x 3 @ 82.5kg
6 x 3 @ 85kg
bodyweight face pulls inbetween.
Deadlift day, 3’s week:
Conditioning:
10mins jump rope. 60kg clean and press every snag.
Surprisingly found the jump rope difficult and the clean and presses very easy, not the way round I expected. Most of these presses where strict too, which has surprised me a lot as this would be roughly a 1RM previously.
Deadlifts:
Worked up to 3 x 150kg. Tried these dead stop today, as I think this will likely be my approach for my next cycle. Found it much more difficult to stay focused on these than touch and go.
“mat pulls”:
3 singles at 160kg. Only ~1 inch from the floor at this point, quietly confident about hitting it from the ground next week.
front squats:
3 x 7 @ 80kg
Had to rest-pause the last set, some of the sloppiest form in history, I’m sure Rippetoe is probably crying somewhere.
Ab superset:
5 ab “pavelisers”, 20 russian twists. 5 rounds, no rest.
In between sets: lots of pull-ups/chin-ups. Remembered how much easier they are on a bar.
Quick workout:
front rack holds: worked up to 130kg for 20seconds.
Farmers walks: 10 x 160kg
Conditioning:
1-2-3-4-5 pull-ups, double racked walking lunges in-between each mini set, 2 rounds.
Shoulder day, FlatsFarmer style:
Conditioning:
10 mins of 250m sprints on the rower
Press:
2 x 2 x 72kg
Intended to clean the first rep of every set but the rack at my gym has an immovable catcher bar about halfway up my thigh which means that every clean is a “muscle clean” since I have practically no room to hip hinge. This makes 72kg cleans a tricky business to say the least.
Clean and press:
3 x 3 x 60kg (clean only first rep)
5 x 5 x 45kg (clean all reps)
Incline smith machine press:
rest pause set at 40kg: 15-8-6
Cable machine curls:
2 sets of 20
1 massive drop set after (about 50 total reps)
Rear delt hang and swing sets:
3 sets of 35
pull-ups throughout the workout, about 100 total. Ish.
Thanks for giving it a run.
I like what you did with the Smith machine rest pause, curl drop sets and the rear delt swings. Use the best methods to get useful work in.
Did you like the back-off set approach for pressing? It “feels” good to me, but I always like to have more guinea pigs.
[quote]FlatsFarmer wrote:
Thanks for giving it a run.
I like what you did with the Smith machine rest pause, curl drop sets and the rear delt swings. Use the best methods to get useful work in.
Did you like the back-off set approach for pressing? It “feels” good to me, but I always like to have more guinea pigs.[/quote]
I think this is definitely an approach I’ll run with, thanks man.
I felt a lot more focused and less aimless than before. I’ve also given myself very specific time limits which really helps me motor through with a lot more focus than normal, which I like.
Awesome.
Your posts over the last year have really helped me think through my own training. I’m glad I could return the favor.
[quote]FlatsFarmer wrote:
Awesome.
Your posts over the last year have really helped me think through my own training. I’m glad I could return the favor.[/quote]
I’m genuinely honoured to have helped, thanks man.
Squat day:
Squats:
Worked up to 110kg x 3
Paused squats:
5 x 3 @82.5kg
Back extension machine:
some x some
Hey dude if you’re looking for some bodybuilding shoulder stuff, you should give Thib’s growth factor work a shot. Once I incorporated those along with a bunch of raises, my OHP broke a many-months stall.
[quote]TX iron wrote:
Hey dude if you’re looking for some bodybuilding shoulder stuff, you should give Thib’s growth factor work a shot. Once I incorporated those along with a bunch of raises, my OHP broke a many-months stall.[/quote]
I’ve had a look at some of that and gave a few bits a try, but FlatsFarmer gave me the workout above that “feels right” for my training right now. I’ll have another look at Thibs stuff for my next cycle if the results don’t match the promise though, cheers man.