Jus Bench Everyday

Bench: 92.5x5x3, 70x12.

Press: 65x5

Rows: 67.5 x5, 5, 8.

Dips: 3x10

HEAPS of running at school

Got another mate on the GSLP today...

Benchn'

Bench: 92.5x2x2, 97.5x2x1, 80x4, 70x10.

Chins: 32 total

Press: 65x6. I've been thinking about how I'm gonna run the press seems I'm using it after I bench. I'll just go with one set of 6 after warmups and progress a kilo per week (assuming I make at least six).

Deadlift Day

Deadlift: 187.5x5. 5th rep incredibly slow. Just thought, "Crush the floor with my heels".

Curls

Burpees: 4x10

Forgot rows. I'll do them tomorrow

Helped a mate train today. Taught him the lifts. He improved heaps just from the beginning of the session 'till the end. I hope he sticks at it.

Bench - Press - Chin

Bench: 92.5x5x2, 70x10

Press: 65x5, 60x6, 40x10 (more in me)

3 Rung Chin Ladders: x5 (30 total)

Bench didn't feel light :(

I'll be right.

Lifting With A Plan

The programming madness has come to an end.

I am running Steel's squat program as laid out in Train Like An Athlete and benching as he lays out in his Get A Big Bench  program, unless he recommends that I bench as he lays out in Train Like An Athlete too (I'm awaiting a reply on his forum).

I like the structure of percentages and periodization. There is more than one way to skin a cat and there is certainly more than one way to get strong, but for me, I think this is just the way to go.

So, today I squatted and I did: 140x10x2 (1 min rest between sets)
Chins: 4 ladders, 3 rungs.
Rows: 67.5 x 5, 5, 6.

BW: 88.1kg

Sit Ups Are A Great Conditioning Tool

Whole bunch of push ups and sit ups

A Day In The Gym

Bench: 100 x 7 (singles on the minute)

Sumo DL: 185x2x4. Pussed out after the fourth rep. Did another set to make amends.

Chins/Burpee: 5/10, 5/10, 5/10

Capture The Flag

Played for about 45mins with the kids at school. Plenty of sprinting - one helluva workout

Is 3 The Magic Number?

I think it could be so this is going to be my new program:

Greyskull Methods Style (people often say GSLP but I prefer Greyskull Methods) training with sets of 3s as well as heavy doubles or singles. So, a 2x3 and a 1x max rep set on a given day followed by the doubles or singles for that same lift later in the week. Main lifts will operate in this fashion, other exercises will operate under a 2x5 + 1x max rep or 2 sets in the 12-15 rep range.

Eg.

Tuesday:
Bench/Press: 2x3 + 1xMR (max rep)
Squat: 2x3 + 1xMR
Curl variant: 2x 12-15

Thursday:
Press/Bench: 2x3, +1xMR
Lateral Raises (on Press day)/Dips (Bench day): 1x15-20
Rows: 2x5 +1xMR
LTE (Lying Tricep Extension): 2x5 +1xMR
Pull Up ladders

Saturday:
Bench/Press: Heavy singles, doubles or a triple
Squat: Heavy singles, doubles or a triple
Deadlift: 1xMR

I'm going to pick moderate weights to start with and go from there.

You could look at my training lately and say I've been "programme hopping". That would be one way to look at it but I prefer to say that I am experimenting and learning for myself about how I like to train. I've never stopped going hard, no matter what I've been doing, so I don;t see what it matters to be honest.

This is what I did today:

Lateral Raises: 8x15 + 5 standing

Press: 62.5x3, 3, 8

Rows: 65x5, 5, 8

LTE: 40x5, 5, 12

Pull Ups: 1, 2, 3, 1, 2, 3, 1, 2, 3.

Bodyweight: 88.9kg.

Yep.

Cricket Balls

Spent 6 hours retrieving cricket balls for an event in the schools athletic carnival that I'm doing my teaching practice at. The kids threw the ball as far as they could, I retrieved it and threw it back. There must of been 10 classes with 15 kids each and each kid got 3 throws so that's somewhere in the vicinity of 450 cricket balls. it was hot as hell too.

So after that, I hit the gym up and during my squat warm up my legs were shaking. My knees and hips were aching from spending all day bending over and picking up cricket balls (I feel like I'm going to have nightmares about cricket balls). I felt like going home. It felt like I couldn't squat for shit. Then I realised going home wasn't going to improve my squat and decided to at least do a couple of doubles. I had planned on doing 182.5x6 but didn't feel like I had it in me.

After my first double I got loosened up a bit and ended up doing 182.5x4x2. So all in all, not a bad session.

Got my Greyskull shirt in the mail too. Looks awesome and fits perfect. It's been a tough couple of weeks in the gym but I'm sure the little piece of Greyskull will give me the extra 10% moral boost I need at the moment.

DB Bench: 42x6, 36x8. These didn't feel good. I'm having trouble rocking back with the weight and using my knees to propel the weight in a starting position with my elbows locked out. Tried to do it and strained my front/side delt in some way. Thinking about going back to barbell bench.

Squat: 182.5kg/401.5lbx4x2.

Seated Alternate Dumbell Curl: 14x15, x10 +3 standing. What the fuck. This was a 3rep PR! haha.

Wanna Feel Good? Run Till It Hurts

Ran a 300m hill, walked down the other side, jogged for about 500m, turned around and sprinted up the other side of hill. I was in some pain but man it felt good.

Leg Press A Staple?

DB Shallow Incline: 42x6, 36x9

Sumo Deadlift: 182.5x6. Nice. I gotta persist with sumo. This set felt good. Feet a little closer together.

Leg Press: 160x25. I got on the hack squat machine planning to do a big set but the machine was making some really annoying sound each rep. So I got off and moved myself across to the leg press. Did a few warm up reps and popped 4 plates on either side with the intention of doing at least 20. I believe I had done 200 for 15 before but my experience with the leg press is minimal. I placed my feet up a little higher on the plate and this allowed for more ROM and felt more comfortable. I got to the 19th rep and wanted to cry. Did six more and called it a day. Instant quad swell. Next week will be 180x25.

Decent Session

Lateral Raises: 8x20

Seated DB Press: 30x6 +2 forced, 26x10 +3 forced

Rows: 72.5x5,70x2x5, 60x6. Just trying to practice technique. Felt weak with them.

LTE: 40x10, 8.

Hill sprints x6

89.4kg : /

DB Bench: 42x6, 34x10

Squat: 182.5x3, 145x10

Seated Alternate DB Curl: 14x12, x10+2

Was sick the last three days, ate almost nothing and still wasn't feeling 100% today but was keen for a session. Squats obviously didn't go to well but expecting to crush a set when you haven't been well just ins't realistic. Went hard on the lighter set and it hurt.

Weighed myself after the session: 89.4kg. This is down about 2kg from only a week ago. Obviously the fact that I was sick and didn't eat for three days has accelerated the weight loss but I still suspect my caloric intake is too low and I'm losing weight too fast. I'm gonna up the carb intake to a minimum of 150-175g per day and about 220-240g on training days. Definitely looking a lot better though. My chest, shoulders, arms and thighs are visibly leaner. I look smaller with a shirt on, but bigger with my shirt off if you know what I mean. Leaner looks bigger.

Not Well

Real shit day in the gym today. More than just lacking energy, I was feeling totally exhausted to the point that I could of lay down in the gym and gone to sleep. I'm feeling like I must have some sort of bug I'm trying to fight off. Would of taken the day off but the thing is I didn't feel too bad when I got up, I just got progressively worse as the session went on.

All in all, no big deal. I know these sort of days come around once in a while and I don't get shitty when they do. Will go hard again next time.

DB Shallow Incline: 40x8, 34x12.

Conventional Deadlift: 182.5x3. Got the same weight for 6 last week with a sumo stance. I know I wasn't 100% today but I feel like I should persist with sumo.

No front squats. I had enough trouble just walking to my car and driving home.

Leaner, Bigger, Stronger

Lateral Raises: 7x17 +3.

Seated DB Press: 28x8, 24x10 +0. Tried a little rest-pause with this one but didn't make the rep. Maybe wait a little longer than 10seconds?

Rows: 75x6, (too heavy) 60x12.

LTE: I'm going to replace tricep extensions with these. 37.5x12, 10.

Chins: 10, 6.

Great session. Also did 8 hill sprints yesterday.

"The best thing about getting leaner is that it makes you look bigger".

NEW GOAL

Squat 182.5kg x8. Would like to achieve this in the next 2 months.

Who Needs Calories When You've Got Intensity?

DB Bench: 40 x7, 32x11. Man, these were hard. My whole arms, shoulders and pecs got a pump out of these. Obviously not used to using dumbbells.

Squat: 180x6, 140x10. A tough session, and a good start but I want to build on this and hit more reps next week. Got a pretty mean pump though. Quads were cramping when I was walking down the stairs.

Seated Alternate DB curls: 14x12, 14x10. Left hand was way harder than right.

Bodyweight: 91.5. Down about 800g from 8 days ago.