Witty Title No.69

Training Training Logs
101

Next cycle plan:

Squat day:
5/3/1 squat with FSL
Paused squats as detailed in Beyond 5/3/1
Lower back work

Optional: Pull ups/bicep work inbetween

Bench day:
5/3/1 Bench
8 x 3 Bench as done previously

Pull-ups and band pull-aparts and ab work inbetween

Deadlift day:
5/3/1 deadstop deadlifts
FSL touch and go deadlifts
Front squat 5/3/1
Ab work

Kb swings/pull-ups inbetween

Shoulder day:
As detailed above, plus some ab work.

Still 2 weeks until I start, so totally subject to change or suggestions.

102

Bench day, 5/3/1 week:
Quick one today, got to prepare for a job interview Thursday

Bench:
Worked up to 90kg for an easy 5

then:
8 x 3 @ 85kg

Inbetween: at least 2 sets of: Pull-ups/band pull-aparts/weighted sit-ups/hanging leg raises.

103

[quote]dagill2 wrote:
Next cycle plan:

Squat day:
5/3/1 squat with FSL
Paused squats as detailed in Beyond 5/3/1
Lower back work

Optional: Pull ups/bicep work inbetween

Bench day:
5/3/1 Bench
8 x 3 Bench as done previously

Pull-ups and band pull-aparts and ab work inbetween

Deadlift day:
5/3/1 deadstop deadlifts
FSL touch and go deadlifts
Front squat 5/3/1
Ab work

Kb swings/pull-ups inbetween

Shoulder day:
As detailed above, plus some ab work.

Still 2 weeks until I start, so totally subject to change or suggestions.[/quote]

I like all the work in between. I think itā€™s a sound approach. Might want to include some manner of row. I actually do those in between sets with a fixed weight dumbbell, but any sort of apparatus would work. Could honestly put it on any day: the back just likes to be trained.

104

[quote]T3hPwnisher wrote:

[quote]dagill2 wrote:
Next cycle plan:

Squat day:
5/3/1 squat with FSL
Paused squats as detailed in Beyond 5/3/1
Lower back work

Optional: Pull ups/bicep work inbetween

Bench day:
5/3/1 Bench
8 x 3 Bench as done previously

Pull-ups and band pull-aparts and ab work inbetween

Deadlift day:
5/3/1 deadstop deadlifts
FSL touch and go deadlifts
Front squat 5/3/1
Ab work

Kb swings/pull-ups inbetween

Shoulder day:
As detailed above, plus some ab work.

Still 2 weeks until I start, so totally subject to change or suggestions.[/quote]

I like all the work in between. I think itā€™s a sound approach. Might want to include some manner of row. I actually do those in between sets with a fixed weight dumbbell, but any sort of apparatus would work. Could honestly put it on any day: the back just likes to be trained.[/quote]

Was planning to include a fair few fat man rows and powercleans as part of the conditioning elements before each workout, but may replace some pull-ups with dumbbell rows, or do a single, high rep rest-pause set as a finisher. Or both probably, to be honest. You seem to be right, itā€™s very hard to overtrain the back,but that wonā€™t stop me trying.

Thanks for your input again man, always appreciated.

105

A month late, and 4kg lighter than originally planned, I finally have my 36kg kettlebell. Will be more careful which sellers I use in future. Either way, I think tomorrow is a deadlifts, kettlebells and cheat meal day after my job interview, far more excited than I should be.

106

In contrast to my last post, terrible day today. Threw up in the shower on the way to my job interview and felt lightheaded and weak all day so a lot of this was cut short.

kB swings:
10 x 10 with my new 36kg bell

Deadlifts:
Worked up to 3 singles at 160kg from the floor.

And some pull-ups. But not many.

107

Chin up mate. Hope the job interview went well. That kind of thing always throws me for a loop too, particularly my sleep.

108

[quote]LondonBoxer123 wrote:
Chin up mate. Hope the job interview went well. That kind of thing always throws me for a loop too, particularly my sleep.[/quote]

Cheers man, itā€™s always good to have the support.

109

1RM test day

First time Iā€™ve pushed for 1RM for a long time, but thought it might be time to see where Iā€™m at with these, plus it gives me a chance to evaluate how Iā€™m progressing. Did it ā€œmeetā€ style, or as close as I can get.

Squat:
120kg, 125kg, 130kg May have had a little bit more in the tank for these, but rules are rules.

Bench:
100kg, 105kg, didnā€™t attempt my third, could feel something going in my lower back. Seems to happen when I really push the weight on bench.

Deadlift:
162.5kg, 170kg (fail), 170kg.

Disappointed to have missed the 1,000lbs, but after finding out how far off my estimated 1RM are, compared to an actual max, I shouldnā€™t have been surprised. Means a few more strength cycles until I hit 1,000lb though.

110

Something to factor in is that, at a meet, youā€™d have HOURS between the three lifts, and even between attempts it could be like 20+ minutes depending on the speed of the meet, so your numbers may actually be a little higher if you were to go that route. Thereā€™s something to be said about being carb loaded out of your mind as well, and environment/atmosphere. A gym total isnā€™t bad data to have at all, but definitely donā€™t beat yourself up over it comparing it to what is out there, because circumstances play a big role.

111

Nice work mate. I get the exact same thing in my lower back, I think. Last time I got stapled by the weight, It was partly because I got something akin to cramp shooting up my lower spine, and it felt like Iā€™d strained everything for about 30 mins afterwards.

112

On heavy bench presses, you really get tight, and try to use leg drive to force yourself into/along the bench.

When I am really feeling stable and strong in my setup, foot position and leg drive, it feels similar to a squat. Very strong! But like a squat, I really need to focus on forcing my knees out. This way I can use the glutes/hips to generate the ā€œdrive.ā€ If Iā€™m not careful, my knees will almost collapse ā€œinā€ just like in an ugly, bad squat. This makes me use my crotch and lower back to generate the leg drive. This almost always gives my lower back problems/cramps/pain.

So now Iā€™m sure to stretch my hip flexors a little before bench presses. And I try to think ā€œknees outā€ and ā€œglutes/abductorsā€ almost like in a glute bridge while Iā€™m setting up to bench.

113

[quote]LondonBoxer123 wrote:
Nice work mate. I get the exact same thing in my lower back, I think. Last time I got stapled by the weight, It was partly because I got something akin to cramp shooting up my lower spine, and it felt like Iā€™d strained everything for about 30 mins afterwards. [/quote]

This is exactly it, yeah. Iā€™ve tried training through it plenty before and it just doesnā€™t budge and my bench suffers so I just cut it short or do lighter sets normally. Anything under about 90% is uncomfortable but unaffected normally.

114

[quote]T3hPwnisher wrote:
Something to factor in is that, at a meet, youā€™d have HOURS between the three lifts, and even between attempts it could be like 20+ minutes depending on the speed of the meet, so your numbers may actually be a little higher if you were to go that route. Thereā€™s something to be said about being carb loaded out of your mind as well, and environment/atmosphere. A gym total isnā€™t bad data to have at all, but definitely donā€™t beat yourself up over it comparing it to what is out there, because circumstances play a big role.[/quote]

I feel I should clarify, Iā€™m disappointed because I set a target of 1,000lbs and I donā€™t like missing targets. But that target was set on the assumption that my 1RMā€™s estimated from high rep sets, especially touch and go deadlifts, were accurate. At the time, my estimated 1RM for deadlifts was hovering around the 190kg mark, whereas, when tested, my actual 1RM was 30kg lower and my other two lifts had less dramatic, but similar issues. So Iā€™m happy with my progress, Iā€™ve just finished weaker than expected because I started weaker than I thought.

115

[quote]FlatsFarmer wrote:
On heavy bench presses, you really get tight, and try to use leg drive to force yourself into/along the bench.

When I am really feeling stable and strong in my setup, foot position and leg drive, it feels similar to a squat. Very strong! But like a squat, I really need to focus on forcing my knees out. This way I can use the glutes/hips to generate the ā€œdrive.ā€ If Iā€™m not careful, my knees will almost collapse ā€œinā€ just like in an ugly, bad squat. This makes me use my crotch and lower back to generate the leg drive. This almost always gives my lower back problems/cramps/pain.

So now Iā€™m sure to stretch my hip flexors a little before bench presses. And I try to think ā€œknees outā€ and ā€œglutes/abductorsā€ almost like in a glute bridge while Iā€™m setting up to bench.

[/quote]

That sounds about right, and something I can definitely work on. My set up in the bench currently is all about my upper body so I can start focusing more on leg drive. Will probably be a while before I try anything close to 100% again to see if itā€™s working but that just gives me time to get it right.

116

So turned 29 yesterday, missed out on my 1,000lb mark by a fair ways, for reasons Iā€™ve put above. Still not bad progress considering 3 years ago I could barely squat my bodyweight and couldnā€™t do a single pull-up at a bodyweight of about 220lbs.

New (realistic) target is 1,000lb by the new year. 45kg across 3 lifts should be easily doable in 2 x 6 week 5/3/1 cycles, and that still gives me a few weeks to play with if needed. The first 6 week cycle is outlined below:

Squat days:
10mins conditioning
5/3/1 squats
5 x 3 FSL paused squats
1 x FSL AMRAP
1 x Split squat rest-pause

Bench days:
10mins conditioning
5/3/1 bench
8 x 3 bench, progression as before
1 x AMRAP dips
1 x AMRAP dB rows, rest-pause

Deadlift days:
10mins conditioning
5/3/1 dead stop deads
FSL AMRAP touch and go deads
45 degree back extension deadlifts AMRAP

Front Squat day:
5/3/1 front squat (may be moved to deadlift day, depending on energy)
Loaded carry-based conditioning

Shoulder day:
Press: 2 x 72kg, increasing sets
Clean (once) and press: 3 x 60kg, increasing sets
Clean and press: 5 x 45kg, increasing sets
Incline smith machine press: 1 set, rest pause.

ā€œOther stuffā€:
To be done in between main work sets, at least 1 per work set, probably 2:
Hanging leg raises, back extensions, band pull-aparts, kB swings, pull-ups, fat man rows, sit ups, russian twists etc.

117

Back to it after a week of shitty eating and minimal exercise.

Squat day:
Conditioning:

500 jump ropes, 10 push ups every snag

21-15-9 36kg kB swings, push ups.

Squatting:

Worked up to 95kg x 10

5(?) x 3 x 80kg paused squats

1 x 20 x 80kg squat

3 sets of back extensions

Inbetween sets:
Cable face pulls, curls, pull-ups, whatever.

The conditioning/week of terrible eating made everything feel hard work today. Hopefully, as my conditioning and nutrition improve, so will my strength sessions.

118

[quote]dagill2 wrote:
1RM test day

First time Iā€™ve pushed for 1RM for a long time, but thought it might be time to see where Iā€™m at with these, plus it gives me a chance to evaluate how Iā€™m progressing. Did it ā€œmeetā€ style, or as close as I can get.

Squat:
120kg, 125kg, 130kg May have had a little bit more in the tank for these, but rules are rules.

Bench:
100kg, 105kg, didnā€™t attempt my third, could feel something going in my lower back. Seems to happen when I really push the weight on bench.

Deadlift:
162.5kg, 170kg (fail), 170kg.

Disappointed to have missed the 1,000lbs, but after finding out how far off my estimated 1RM are, compared to an actual max, I shouldnā€™t have been surprised. Means a few more strength cycles until I hit 1,000lb though.[/quote]

Thatā€™s some good work!

Looking over your training, IMO thatā€™s actually REALLY good given how much higher rep stuff you do. Thereā€™s no substitute for low range (1-3) work with heavy loads to boost max single effort strength though. But like I said, given how much higher rep endurance-y kind of stuff you do those are damn good maxes.

And like P3wnisher said, at a meet you get much longer breaks between attempts.

Keep it up.

119

[quote]MarkKO wrote:

[quote]dagill2 wrote:
1RM test day

First time Iā€™ve pushed for 1RM for a long time, but thought it might be time to see where Iā€™m at with these, plus it gives me a chance to evaluate how Iā€™m progressing. Did it ā€œmeetā€ style, or as close as I can get.

Squat:
120kg, 125kg, 130kg May have had a little bit more in the tank for these, but rules are rules.

Bench:
100kg, 105kg, didnā€™t attempt my third, could feel something going in my lower back. Seems to happen when I really push the weight on bench.

Deadlift:
162.5kg, 170kg (fail), 170kg.

Disappointed to have missed the 1,000lbs, but after finding out how far off my estimated 1RM are, compared to an actual max, I shouldnā€™t have been surprised. Means a few more strength cycles until I hit 1,000lb though.[/quote]

Thatā€™s some good work!

Looking over your training, IMO thatā€™s actually REALLY good given how much higher rep stuff you do. Thereā€™s no substitute for low range (1-3) work with heavy loads to boost max single effort strength though. But like I said, given how much higher rep endurance-y kind of stuff you do those are damn good maxes.

And like P3wnisher said, at a meet you get much longer breaks between attempts.

Keep it up.[/quote]

Thanks man. Iā€™m starting to think that a few joker sets might do a better job for me in terms of pure strength than the plus sets. And probably wonā€™t lead to the same soreness either. In fact, thatā€™s kinda what Iā€™ve been doing with bench for ages so might look at rolling it out to the other lifts, especially my squat.

120

Bench day, 5ā€™s week

Conditioning:
1-5 pull up ladder, 20 kB snatches between each set
21-15-9 dB snatches (25kg) and squats (40kg)

The first section was an easy warm-up, the second was a bit more of a push. The idea of these, other than conditioning, was to warm up for the main work and as a tonic workout for a few sore areas, hamstrings and lats. Felt a sharp pain in my hamstring on the second set of squats, so cut this one short and missed the last set of 9 squats.

Bench:
Worked up to 82.5kg x 10

then:
6 x 3 @86.25kg (For some reason, I put the 1.25kg plate back on one side when I was changing plates over. Wondered why it didnā€™t feel quite right)
2 x 3 @87.5kg

In between: band pull aparts, hanging leg raises, weighted back extensions

Cut the session short there and limited assistance, had pain in my hamstring and the back of my shoulder and was still sore in my lats, upper back and hamstrings from Monday, so with deadlift day tomorrow, kept assistance work light and avoided anything that hurt.