Training

Yesterday the gym was closed so I drove around town looking for one of those 24hr ones. I found two but they were both closed. Then I remembered another one in town; Hamilton's most commercial. Luckily it was open and they gave me a free session. I was stoked. After two days of, all I wanted to do was train.

Bench: 92.5 x 5 x 4

DB Press: 30 x 5, 26 x 3 x 5

BW dips: 3 x 12

Today I squatted 155 x 3 x 5. Felt really good. Pretty happy about it really. Squats are just about back in business.

Pull ups: 11.25 x 8, bw x 2 x 8

Recap

2 days ago it was bench day and I just felt shit in the gym. All my reps felt out of the groove and I was just in a frusturated and annoyed mood. All I did was bench then I left.

Yesterday was way better. Wanted 190 x 5 in the conventional deadlift and I got it. Last rep or so was pretty tough. Will drop to 3s next week.

Squat: 152.5 x 5, 140 x 5, 100 x 5.

Shrugs: 180 x 3 x 8

Pull ups: 10  x 8, bw x 3 x 5

Yesterday's Session

Squat: 150 x 3 x 5. Felt fairly heavy. I'll move to a top set and drop reps when the time comes.

Shrugs: 170 x 3 x 12

DB Rows: 44 x 12

Lifting In The Name Of

Conventional DL: 185 x 5, 160 x 5. Got amped up with the help of The XX's "Intro" on my iPod and smashed this set. The use of the iPod has been giving me that extra 10% I need.

Squat: 147.5 x 2 x 5, 135 x 5. It was definitely a little harder squatting after pulling. It messed with my coordination as much as anything.

DB Rows: 40 x multiple 5s.

Left trap work out because I've been smashing them twice a week and they have been feeling a little fatigued.

Training

Missed logging my squat from Thursday: 145 x 3 x 5. Went well. Hip discomfort negligible.

Today

Bench: 87.5 x 2 x 2, 95 x 2 x 1, 77.5 x 4, 65 x 10. So I must of fucked up my calculations last session because I did 92.5 x 5 x 2. Got to get that sorted....

CGB: 95 x 5, 90 x 5,85 x 5. Little hard.

DBP: 28 x 5, 26 x 3 x 5

LR: 7 x 4 x 10.

Back To Bench

So I'm running another cycle of Steel's Big Bench Programme except I'm adding another 5kg seems the whole thing felt so light last time. it was either adding weight or reps and I've gone with weight. Next cycle I'll go back to 5s.

92.5 x 5 x 2

CG: 92.5 x 5, 87.5 x 5, 82.5 x 5

DBP: 26 x 5 x 5

Laterals: 8 x 5 x 10

Fuck I look big.

Weekend Workouts

Yesterday was just an upperbody blitz. I left bench out considering my 1RM attempt from the other day. The highlight from the session however was 60kg press for 10 reps. An easy 10 reps at that. I'ts been a long time since I have been able to hit 60 for 10 and on top of that, I haven't barbell pressed for some time so I was pleasantly surprised. I guess benching , dipping and DB pressing with short rest all helps to add mass and get your BB press up.

Today I squatted 142.5 x 3 x 5. Fillmes a set, no knee movement so I'm not gonna worry about my hips too much. They are pretty much okay anyway; just a mild pain.

Conventional Deadlift: 180 x 5. I'm going back to coneventional for a few weeks with a linear progression. I believe conventional makes my sumo stronger and is a better back developer.

Shrugs: 150 x 3 x 12. These strict shrugs just don't quite give me the contraction power shrugs do. They'll have to be it for now though as I can still feel a niggle in my back.

DB Rows: 38 x 15

More Shruggn

After my back feeling totally fucked the other day, it's a lot better now. Althought not 100%, I still can do almost everything (except heavy shrugs I presume). However, considering my penchant toward traps, I had to do something.

Strict Shrugs: 140 x 3 x 12, 100 x 30 (no straps). Not bad. Not quite the feeling of power shrugging, but 'm sure they'll do something.

Pull-ups: 10 x 6, 5, 5. Haven't been doing these in ages but I must work them back into my routine.

BB Rows: 70 x 3 x 10

Light Squat: 60 x 3 x 10

I'm going to rework my schedule a little:

Tuesday: abs, arms, calves, light squat
Wednesday: bench, close grip, press, dips
Thursday: squat, shrugs, weighted pull ups, bb rows
Saturday: bench, close grip, press, dips
Sunday: deadlift, squat, shrugs, bw pull ups

Warrior

And I thought Tom Hardy looked big in The Dark Knight Returns; you should see him in Warrior! Bigger and leaner.

Squat: 140 x 3 x 5. Fine. Slight pain in hips.

Shrugs: 200 x 4. 3rd rep felt a little niggle in the middle of my back between spine and shoulder blades (the same I've had before when doing shrugs except it's usually on my left side). I went for another rep and it felt like I tore me muscle to pieces. Hurt so bad. I packed up and left the gym; I could barely walk outta there and it hurt when I breethed. Got home, took 4 nurofen and a shower and the pain started to subside. all I could think about was Tom Hardy's traps and neck girth and I was feeling a bit down because I didn't get as many reps on the shrugs as I wanted. So, I headed to the garage and got out the neck harness. After that I did several sets of curls.

Feeling better already.

Update

Squatted 135 x 3 x 5 yesterday. Hips hurt a bit : (

Went for a couple beers last night and it turned into a few too many. Had my PR attempt today so it wan't very good preperation. I was feelink okay though.

I didn't have the confidence to try 112.5 on the bench. I just could't afford to fail, so instead I went for 110 and got it, paused, without to much trouble. Tried 112.5 after and failed but I dind't mind too much.

Looking backover my log and last time I did Steel's program was over almost a year ago and I hit 110 for six singles (not paused) before failing 115 the next week on mr PR attempt (this was in the middle of my dieting training fiasco). I remember that session and it was a real grind. So, I haven't hit an all out PR yet but I have shown some improvement over the last few weeks and I'm happy with that at the moment.

I'm gonna take a few days off benching then come back with a Steel inspired programme. Considering this whole 5 weeks barely gave me a session that was a challenge, I think I need to make some changes. It just all felt too light on this cycle. So, what I will probably do is keep Steel's programming but add 5kg to all the numbers I ran this cycle. I'll probably change the rep schemes to 5s too (but keep total reps per workout the same). And I'll scrap the 1RM at the end and go for a 5 or 3 RM.

Light Session

In preperation for Tuesday's bench 1RM attempt. Fuck. I don't like to put pressure on myself but I really need something positive out of that next bench session.

Wednesday's Deadlift Session...

...was absolutely shit. Wanted to hit 200 x 3 x 2 but instead could only manage 200 x 3 x 1. It felt like a 1RM. I'll be back though.

Seems I Forgot to Log a Couple Sessions...

Couple session ago I completed Steel's highest volume session. For me, it was 87.5kg x 12 x 2. Did these all paused, pretty short rest, and pretty easily.

Today I benched 102.5 x 6 x 1. Again, all paused. A bit of a challenge, sure, and a good work out, but nothing insane.

CG: 87.5 x 5, 82.5 x 5, 77.5 x 5 (sr).

DBP: 26 x 4 x 5, 24 x 5 (sr).

Dips: BW x 3 x 12.

Bigger in 45 minutes.

Squat + Dead

Squat: 60 x 5, 80 x 5, 100 x 5, 127.5 x 5, 120 x 5, 100 x 5 sr.

Deadlift: 190 x 3 x 3, 170 x 3. These felt heavy. My legs were fatigued from squat; especially considering I only reseted the time it took me to load the bar. A 120kg squat is a bit of a challenge for me these days.

Next week I will go for 200 x 3 x 2 then the following week, 210 x 2 x 2. Then I will consider a week off or try 220.

Didn't do any back work cause my back is still pretty sore from last shrug/row session.

Feeling Better Again

Finally the effects of that medication has worn off.

Bench: W3S2
CG: 82.5 x 5, 77.5 x 5, 72.5 x 5, 60 x 5 sr
DB Press: 24 x 3 x 5, 22 x 2 x 5

Love these short, yet intense sessions.

Pain Killed

What happened over the last couple of days regarding the pain killers was quite insane.

Just before I went to bed at 4am on Sunday, I took a pain killer. Then i woke up at what might have been 6am and took another one. I woke up again at 1130am and quickly began to feel extremely fatigued. i went to sleep again at 2.30pm and woke up at 530pm. I stayed awake for an hour before falling asleep again at 6.30pm right until 230am Monday morning. I got out of bed, watched tv for an hour and fell asleep again before getting up at 7am for school.

This morning I was feeling okay, then I got in the car and started feeling sleep again as I was driving. I got to school and didn't know if I could make it through the day. I was feeling so fatigued. Tired doesn't explain it. To make it worse, I had my observation from the university. Luckily, over the next hour during the morning, I started feeling better and got through my observation and the rest of the day okay. I've had bouts of fatigue overcome me but I'm 50% better than yesterday. My tooth isn't as swollen or sore either but I still haven't been able to eat much. However, I've been making up for that with whey + egg + meal supplement shakes throughout the day.

I stopped in the gym on the way back from school because I just needed some normality in my life. The session was tougher than usual but I got through it.

Squat: 125 x 3 x 5

Shrugs: 180 x 5, 185 x 5, 190 x 5

BB Rows: 62.5 x 3 x 10.

As I type this at 8pm, I'm feeling better still. Crazy what those pills did to me but I'm looking forward to feeling better tomorrow.

Wisdom Tooth

Missed today's session because my wisdom tooth has been hurting so bad. Took a couple of tramadol pain killers after work last night, stopped the pain, but caused a lot of drowsiness today. Was in no state to work out.

Close Grip

Bench: SBB Week 3 day 1. Moderately hard.

Close Grip: 80 x 5, 75 x 5, 70 x 5. All short rest (sr). Holy shit these hit the t ceps like nothing else. I'll run these instead of dips for a while. Just for a bit of variety.

Arnold Press: 24 x 2 x 5 sr

DB Press: 22 x 2 x 5 sr

See ya.

Bench Yench, Pull Today

Yesterday completed Steel's BBP week 2, session 2. It was easy enough. Short rest, all paused and it was after pressing 60 x 8 x 2. Benches were being used and I didn't have time to waist so I got the pressing done first.

Today I pulled 185 x 6 x 3. Pretty tough but not too bad.

Then squatted 125 x 10. I had to go get Myren and was about to leave without squatting when I saw some guys with the bar already loaded up and asked if I could get a quick set in. So I just jumped in there, smashed 10 at 125 and left.

Hips hurt a bit though...

Decent Session

Squat: 120 x 3 x 5, 100 x 5. Felt pretty good. A little challenging actually. Form felt solid though. Think I'm finding my way again.

Pull ups: 5, 5. Some other people were using the chin up area and I didn't feel like being crowded...

Barbell Rows: 60 x 3 x10. This is a little interesting because it felt so light. Obviously there's is not a lot of weight on the bar, but when I was 93kg BB rows weren't this easy.

DB Rows: 40 x 4 x 5.

Light Bench.

See ya.

Getting a Big bench. At least I Hope So.

Bench: 87.5 x 5 x 4, 65 x 10. I get to the gym and somehow I've lost the fucking post-it note that has Steel's programme on it. So I had to make an educated guess. I almost got it perfect. Turns out I was suppossed to hit 87.5 x 5 x 3 and 65 x 12.

DB Arnold Press: 24 x 2 x 5, 22 x 5

Dips: 30 x 3 x 5

TCPD: 60 x 3 x 10.

Good sesh.

Hectic Deadlift Session

Deadlift: 180 x 5 x 3, 140 x 20. First I thought I was gonna do 175 x 10 x 2 then I thought 2 consecutive weeks at 175 was enough, so I upped it to 180 with the intention of hitting 15. I hit that then went about my back off set with 140. I was thinking I might do 10 reps or so but I also had this slight urge to do a death set. I got to 8 and was breathing a little heavy, then I go to 10, then 12. By this stage things were getting tough but I knew I could get 20 and I have wanted 20 at 140 for a while; I just didn't expect it to come after an already brutal session. When I got to 15, I was almost dead but I wanted 20 so bad. My hamstrings felt like they were gonna explode and I was hurting but I just thought to myself, "3 more reps". When I got that, I just thought, "Only 2 more to go". Rep 20 was a grind and I was so fatigued I almost couldn't lock it out. I had to really force my hips through and straighten my knees out. I got it, stumbled into a corner and collapsed on the ground for a couple of minutes. Hectic shit.

Shrugs: 215 x 3 x 3, 180 x 5. Might drop the weight on these and hit some higher reps next week.

That was more than enough.

In Times Of Trouble, Jim Steel Comforts Me. He Wispers Words Of Wisdom; "My Program Will Set You Free."

What better way is there to get yourself out of a training rut than Jim Steel's programming. I'm doing his "Get A Big Bench Routine". I estimated my 1RM at 108kg and will go for 112.5 at the end of week 5. The percentages really are quite low compared to what I would be using on the TM so with all my bitching about lifting at too high an intenisty, it will certainly be interesting to see how this program goes.

Bench: 87.5 x 5 x 2. This was easy so I only rested 1-2 mins and paused all my reps.

Press: 60 x 5 x 3

Dips: 27.5 x 3 x 5

TCPDs: 55 x 3 x 12

Curls: 16 x 3 x 10

I've moved my routine to Sat, Sun, Tue, Wed. Workout on the weekends when I'm fresher.

Deadlift Day

Deadlift: 175 x 6 x 3, 150 x 5. I had the plan of hitting 18 reps; 3 more than last weak at the same wait. But I just wans't quiet sure if I counted my sets write. I think I did but I just did the back of set anyway. Session was fairly tough without being brutal. I will hit 175 x 10 x 2 next week.

Decline sit up. 3 x 15. Was weighting to use the rack so I could do shrugs. Gym was packed.

Shrugs: 210 x 2 x 5, 180 x 5, 100 x 20 (for grip strength)

Took me ages to get through all this because of the weighting time. So I just skipped rows and bailed.

Heaven Is A Place On Earth With You

Bench: 102 x 3 (spotter touched bar on 3rd rep. I needed him to), 90 x 2 x 5. This was just too hard. Truth be told I've been sick as hell for 4 days, so that obviously didn't help, but I still believe this is harder than it should of been. A couple of weeks ago I felt I could of crushed 100kg for 5 or 6 reps, now I feel like I'm burning out again. I pretty much believe I'm working too close to my 1RM; I'm at around 90% + and I just dont think it is doing me any favours. I wanna start hitting rep PRs in the 80-90% range just like all the Russian scientists reccommend. Obviously these PRs will be in the form of sets across or total reps but that's fine by me.

Halting Press (stopped at just above head height): 60 x 5 x 5 (short min rest)

Squat: 110 x 3 x 5

BW Dips: 15, 12, 9 (short rest)

The Gift Of Giving

So after my session today, me and the Mrs went down to the shops. I was wondering around when a woman approached me and asked if I could give her a hand putting a pool in her trolley. I said, "Sure" and followed her over to the big stack of boxes where the inflatable pools were kept. It was a $500 pool so it was fairly sizeable; about 1.5m tall and thick enough to stop me getting my arms all the way around it. As I was by myself, there was only one feesible way I could get the thing in the trolley and that was to wrap my arms around it, and sumo style it off the ground, then shrugging it the extra few inched I needed to get the requisite height in order to drop it straight down into the trolley.

The middle aged single mother had a gaggle of children around her as well as what was most likely the grandmother. Clearly, the potentiall pool party was only a possibility if I managed to get this sizeable object safely on it's way to their backyard. I didn't dissapoint. The thing was heavy and the box left a bit of a gash in my bicep but I completed the lift with relative ease.

What made me equally happy was the fact that the lady must of approached me based on the appearance of my potential strength. Indeed, I've never looked bigger.

Bench: 101 x 3, 95 x 2 x 3, 85 x 8. The top set went well. First rep paused and it felt like I could of hit this for 5. The back off sets are just for volume. Will go 102 then 103, hopefully all for 3, then back down to 101.

Behind the Neck Push Press: 40 x 5. Obviously inspired by C&P. I stopped it at 40 though because the movement hurt my left delt which has been a bit screwed since the epic air hockey battle from a few weeks back. So, in lieu of more sets, I decided to..

Press Partials (nose level): 60 x 5, 65 x 5, 60 x 5. felt a little heavy, but good. I'll run the bottom half of the movement on my other bench day.

Weight Dips: 25 x 8? x 5 (1-2 m in rest). Not exactly sure how many sets we did. I was with a mate and we just did sets of 5 until we couldn't do anymore. He only got 3 reps on his last set and I almost failed on my 5th rep on my last set so we called it a day.

Then we did some decline DB press and machine flys. He like the BB stuff.

Some Squats

Slight re-jig to training this week.

Squats: 100 x 3 x 5, then some pause squats then some off the pins at the bottom position. Yep these are a little more difficult. I really felt like the push was focused on the quads.

Front Squat: 100 x 3 x 3. Easy weight. Form still not great though I'm sure. Bar placement felt good though.

Abs

Kettle Bell stuff

1v1 soccer game for about 30 mins.

Change of Plans

So after talking up this modified TM routine the other day, I'm now going to ditch it. The reality is I have made fuck all progress in pressing movements for a long time and I just want to get some gains on the board through something a bit more conventional to get my satisfaction back. Now just isn't the time to be trying something I'm not 100% confident in.

I'm gonna run a wave cycle as outlined by Pavel. I'll use 3s as my top set then 2 back off sets of 5 minus 5-10%.

Today I did:

DL: 175 x 3 x 5.

Press: 71 x 2 x 1. This was suppossed to be 5 sets of 1 but the 2nd rep was a fucking grind.

Bench: 90 x 5 x 3

It was a little bit of a "one of those days" situation and that's fine but like I said, I'm just not 100% confident in this routine at the moment, despite the fact it's probably preety reasonable.

The reason I deadlifted today was because Chris (the Hulk) needed to borrow my belt so I though I would pull with him.

Deadlifting prior to pressing is shit. Plus I'm just tired after teaching and I don't like lifting in the afternoon.
* whinge whinge..hahaha. I'll be right.

Tired From An Early Start

Up at 650am for prac this morning. The day went okay really but by the time I got to the gym at about 3pm I was so tired and hungry!

Squat: 80 x 5, 90 x 2 x 5.

WPs (weighted pull ups): 15 x 2 x 5

DBRs (db rows): 38 x 3 x 12

DB Curls: 18 x 12 (then hold for time), 18 x 6 (hold for time) Both sets were max reps then just holding the dbs for as long as I could absolutely destroyed my forearms!

I Have To Admit, It's Getting Better...

Bench: 100 x 3 (first rep paused), 95 x 3 (all paused). I got 101 x 3 a couple of months back so I thought I would start with 100 and build up to a PR over the next couple of weeks, using 3s. The great thing about this set was that it was fucking easy! I widened my grip a little too. Felt good.

Abs

Press: 60 x 5 x 5. Last couple of sets a little hard. Was certainly a litlle fatigued from the bench but all in all I think it was a pretty good 5 sets.

Dips BW: 3 x 12. Triceps were destroyed from all the pressing. They cramped up after the third set so figured that was enough!

A Pretty Piss Poor Couple Of Days Really

So, yesterday I:

Pressed 70 x 3, 65 x 2 x 3. Of Course I was going for 5 or atleast 4 for a 1 rep improvement on last time I hit this weight. The fact that I only got 3 reps, which merely tied what I got during my pre comp bench cycle, is extremely dissapointing. Despite my efforts to "emphasise my press" it has gotten nowhere while my bench would of almost certainly failed to improve also. Clearly this linear progression I have just run has gotten me nowhere and then again, why should of it? I have done it so many times it clearly just isn't working anymore.

It is time to change to the heavy bench/medium press & heay press/medium bench setup that Jordan mentioned to me. Jordan, where do you get the idea for this again? It just sounds so damn logical. It gives me the oppurtunity to progress both lifts once a week, while also doing both lifts 2 x a week. Jamie Lweis recommmends it in his programming also.

Bench: 96 x 5 x 1.

Dips: 22.5 x 5, 5, 10.

RTCPDs: 54 x 3 x 12

Incline: 60 x 5 x 5.

BW: 84.1kg. Atleast there is some good news. I have put on almost 5kg since the end of soccer season and I can still fit into the last whole on my belt (it's tighter than it used to be though). I have clearly put on some muscle mass and exercises like weighted dips continue to improve.

Today I:

DL: 205 x 2. Dissapointing. Wanted 3. My lower back was feeling fatigued in the warm ups and that gave me the impression that I wasn't going to be a good day. A shitty warm up is almost always a bad sign. These are just the ebs and flows of training I guess. However, next week, unless I'm feeling really fresh, I will do something a bit easier like 180 x 3. Then the following week, start making 2.5kg jumps and try and hit 207.5 x 3 fresh.

Shrugs: 210 x 3 x 5, 110 x 25, 100 x 11 + 4 (no straps). This last set is to work on my grip.

Squat Rehab: 60 x 5, 80 x 2 x 5. Fine.

Pull ups: 6 x 6. Just did as many sets of 6 as I could with short rest.

Hammer Curls: 16 x 10, 14 x 10.

Training In Aus + Back In NZ

So, after 10 days in Aus, training in the Dungeon, I got back to NZ last night.

Highlights from my time there were a 200 x 4 DL PR, and a 67.5 seated press which is still pretty average numbers but at least I'm improving. The real test will be tomorow though when I press because I have to hit 70kg for at least 4 reps to make any progress on it since I started prioritising press over bench. I will really want to hit 70 x 5.
Seems as I just love training so much, I thought I would take a leaf out of Jamie Lewis's book and do some calf and ab work as well as squats at my gym today. When I got there, I was stunned to see something beautiful; 2 new wooden lifting platforms built into the ground, 2 new bars, a variety of bumper plates ranging from 5-25kg as well as .5kg microplates and even a bunch of kettle bells and medicine balls in what is a new conditioning area.

Fucking amazing.

I was so excited, I almost went for a deadlift PR right then and there but decided against it and did some power cleans instead. Got up to 80kg which were a little ugly and called it a day. I might just make power cleans part of my regular week now, starting at 65kg.

Squats: 60 x 5, 70 x 2 x 5. Will progress by 10kg for a while.

Too Many Deads?

Deadlift: 195 x 3. During the warm ups, I just didn't believe I was going to get 5, it was just feeling too heavy. 2 potential factors could be considered: 1. Adding 5kg per session is not the best idea to keep gains coming for a long period and; 2. I need to reduce/eliminate the early week deadlift session.

I'm going to keep adding the 5kg but I'm going to change what I do for deadlifts on Monday/Tuesday. I will simply do some other lighter variants such as deadlifting off a platform for quad emphasis etc.

Shrugs: 200 x 5. I was going to do 3 sets but I tweaked something on the left hand side of my back near my lat. 100 x 25.

Chins: I keep ripping caluses of during deadlifts which makes gripping the bar for chins a pain in the arse. Didn't do many reps.

Curls

Neck harness !

Hanuman

After reading Jamie Lewis's post on Hanuman and Indian strength culture, I am obsessed with this deity. I just think the Indian philosophy of strength representing the effort and discipline of the mind is a fantastic one and something a lot of lifters can identify with. Then on top of that, the fact that Hanuman is a monkey and jacked as fuck, makes him so cool.

Press: 65 x 3 x 5. Warming up my traps were so fatigued from yesterdays deadlifts, even the lighter warm up sets felt a little heavy. I really wanted to hit 65 x 3 x 5 though as it's been a while since I have lifted that weight but a little doubt crept into my mind. Then, I focused on Hanuman. I pictured his form entering my body with my skin merely wrapped around his presence and his power. He gave me the inspiration I needed to smash out the next 2 sets of 5. It may sound a little fucked, but  I will take Hanuman with me when I lift.

Bench: 92.5 x 5 x 1. Not too hard at all. Think I'm learning to deal with the press fatigue better.

Dips: 15 x 5, 5, 10.

DB Incline: 20 x 12 (no rest), 22 x 12. Faaaaaark this last set gave me the burn.

Conventional Deadlifts Make Me Wanna Go Home And Cry To Mamma

Back got blasted today. I love split routines.

Rehad Squat: 60kg. Can't wait to start squatting properly again. My legs have lost a descent amount of mass.

Conventional DL: 180 x 4 x 3. Conventionals are a lot harder than Sumo's for me. Maybe it's because my lower back is weak? I don't know really.

Pull Ups: 15kg x 6, 10kg x 2 x 5. Pull ups aren't feeling good at the moment. I think it might just be the fact that I have gone to weighted pull ups withouht doing much of them really (previously did chins). Might also be the fact that upper body is a bit fatigued from yesterday's deltoid demolition.

Rows: 34 x 3 x 12

Pressing

Press: 63.5 x 3 x 5. This was one of those sessions where it felt a littl heavier than it should have. *Max rep set last session.

Bench: 80 x 3 x 5. Short rest. Damn these felt heavy too. Was fatigued.

BW Dips: 55 total. A little tiring toward the end.

TCPD: 48 x 2 x 12.

Day 2

Pull ups: 20 x 5, 10 x 3 x 5. I wanted to pick a weight for the first set that I could hit for atleast 8 reps. I thought 20 would be that weight but they were a little heavier than I wanted them to be. Next session I will drop the first set down to 15kg, then I'll eventually just cycle through the rep ranges.

EZ Curls: 40 x 6 x 6. Again, a little too heeavy really. Next session will pick a lighter weight that I can hit for 12.

Shrugs: 190 x 5 x 5. More hectic trap fatigue.

DB Rows: 32 x 2 x 12

Hammer Curls: 16 x 6, 14 x 6.

One thing I have learnt from Ed Coan's routine is that he even cycled through his assistance just like his big lifts. The other thing I have learnt from Vladimir Zatsiorsky is that 5-6 and 10-12 rep ranges are the best for hypertrophy and that sub maximal effort (multiple sets not to failure) and repeated effort (to failure) methods should be combined for hypertrophy. So, I will start my assistance of at weights I can hit for 10-12 reps with only 1-2 mins rest then add weight until I'm hitting sets of 5-6 reps. I will incorporate repeated effort method into the last set of each assistance exercise every second session.

Back In The Gym

Well, I got my training underway today. This week wont be quite like the week I layed out in yesterday's post due to the fact that I'm taking a break from squats and deads for the week.

Press: 60 x 3 x 5. Medium difficulty.

Leg Press: 10 plates x 15, 8 plates x 2 x 15. I'll build reps up until I get to 20 then add a plate.

Dips BW: 5 x 10. I was better at these than what I thought. Man, these gave me a hell of an upper body pump.

Rope Tricep Pushdowns (RTCPDs): "42" (whatever that means) x 3 x 10.

Think I'm bigger already : /

On another note, I like the fact that I've turned what was a 3 day routine into a 4 day routine. It means that I can add an assistance exercise or two in, my sessions are still shorter, and I can hit them with more vigour. I will probably also add a 5th day of training in there when I go back to squatting 2 x a week. Considering almost everything I have read recently reccommends training light instead of not training at all (in order to accelarate recovery) ,this 5th day will be a light day.

For example:

Sunday: Press, Bench, assistance
Monday: Squat, assisatnce
Tuesday: Light Squat, light press/bench (calves and abs maybe too)
Wednesday: Press, Bench, assistance
Thursday: Squat, Deadlift, assistance

My Plan

It's a little bizzare looking back on my weight training over the last year; it's been so haphazard. This is obviously due to some decision I made regarding weightloss and playing soccer so that's fine - no regrets. Sort of anyway.

Now is the time to focus my efforts into getting bigger and stronger and over the next year I except to be making some great gains. Considering where I am at at the moment, this is what my training will look like for the next few weeks:

Sunday
Press, Bench, BW dips, Tricep Pushdowns (TCPDs)

Monday
Squat, Leg Press, DB Rows, BW Chins, Curls

Wednesday
Press, Bench, Weighted Dips

Thursday
Squat, DL, Weighted Chins, Shrugs

Basically I will be prioritsing press for a cycle. I'm going to start with 3 x 5 and then when progression runs out, switch to a TM setup and progress the intensity day reps all the was down, week by week, until I find my 1RM. The bench will be done at something like 3 x 5 at 75% of my 1RM after press. After the press cycle I will probably prioritise bench for a cycle before finding a compromise.

I've got squats in the program now but I wont really be doing these for probably 2 weeks as I rehab my hip. Until that time I will conventional deficit deadlift on Monday. When I get to squats I will do the same programming as my press.

I'm going to run my deadlift on a linear progression too until I find a new 1RM.

Can't wait to get into it and put some mass on my frame.

My First Powerlifting Meet

Intro

So, yesterday was my first powerlifting meet. I was heaps excited the night before and knew I would have a little trouble sleeping. I was in bed by about 1am and then woke up at about 7am then went back to sleep, woke back up, went back to sleep...etc. Finally got up at about 830am but wasn't feeling that tired.

I picked my mates up from the gym; Joe, Chris and Edwin. Edwin wasn't competing, he was just taking some footage.

We got to the gym where the meet was held at about 1130am for weigh in. I wasn't sure if I would be just over or just under the 83kg class....turned out I was just under; 82.15kg.

My goal for the day was to hit a 500kg total for the weight of the three lifts combined.

Squat

The event started with the squats so all the competitors went to warm up. The warm up section was just the regular gym area of the facility. The squat power rack there ws shit though. The uprights were too close together so you would scrape your hands when you racked the bar and there were these bizare metal plate type things on the floor which prevented me from getting my feet positioining right. It was also a challenge for me in terms of timing my warm ups because I was never really sure how long it would be until I would be lifting. With more experience I could of judged this better.

I eventually went out to the platform for my first attempt at 170. I knew this was going to be easy and it was. Even though it was my first meet and I was a little nervous, once that weight was on my back, it seemed there was nothing else around me. And I don't think this focus was due to any heightened sense of adrenaline due to the competition (I simply wasn't that pumped up), it's just how I lift every rep every time I'm in the gym. The meet was no different. There wass a slight bit of controversy though, after the lift I had a guy (who was taking photos of everyone at the meet and giving them generic cues during the lifts) came up to me after the attempt and said, "Good squat but you have to have your thumbs around the bar". I shrugged this statement off really, because I believed he didn't know what he was talking about and continued on my way.

Second attempt was 180. Smashed this one too. The plan was never to push myself hard in the squat though because of my recent hip tendonitis. I'm on the road to recovery. Again though, the same guy was back with the thumb comments, this time he was a little more forward with his recommendations. I could see this was developing into a problem  but I honestly thought, "these guys don;t know what they are talking about" and just continued on my way.

For my third attempt, I was considering 190 or 185. I ended up going conservatively with 185 because I didn't see much point in pushing myself at this stage. Coming off a lay off and no PR in sight, I was never going to win the competition, I just wanted the experience. So, out I went onto the platfoorm and gripped the bar, as I do, thumbless. I unrack the bar and the judge says to me, "You have to grip the bar with your thumbs"
I reply, "I can't". I literally couldn't with the grip I had. Biomechanically impossible.
"Then rack the bar", he says. So I rack the bar and get ready to start over, not really knowing what I'm going to do. The judge says to me again, "You can have a thumbs over grip but they have to wrap around the bar"
By this stage, I'm still totally convinced they don't know what they are talking about; lots of people squat with a thumbless grip and the whole point is that the thumbs stay out of the way so you can get better bar placement and shoulder position etc. Just before I unrack the bar for a second time I reply to the judge, "I've been holding the bar like this for 2 years, I'm not going to change my squat form now". He didn't reply to that. At this stage, I was well and trully over the politics of the situation and just decided, in that moment, that I was going to squat the way I wanted, all the same expecting the judge to fail the lift. So I unracked it, easily squatted the weight, but didn't wait for the judge to give me the "rack" command before racking the bar. I failed the lift.

Afterwards I had officials telling me I had to wrap my thumbs around the bar. I replied that I would have to see that in the rule book myself before I believed it. They assured me it was, however, I still didn't buy it. However, the incident was great ammunitiuon for humpurous jokes by the boys all day long. "I'll be banned from the federation for disrespecting the officials" we all quipped. It was a great old laugh. Needless to say, I couldn't of cared less about their decision.

As soon as I got home, I was on the IPF (Intenational Powerlifing Federation) websited to check their official technical rules document. The rules stipulate that fingers must wrap the bar, not thumbs. Benchpress rules however, stipkulate fingers and thumbs must grip the bar. I was right. Morale of the story; don't trust authority and people that claim they know what they are talking about, usually don't.

Bench

First attempt 102.5 x 1. Got it. Second attempt 107.5 failed. Got close to lock out but couldn't get it. I easily got this in the gym a week or so ago but in the comp I realised I was working under fatigue. By this stage it was about 2pm and we had already been there for 2 and a half hours. Lifts are extremmely spaced out and there is a great deal of waiting around involved. This coupled with heavy lifts is extremely tiresome. I literally could have layed down and fallen asleep at this stage. I didn't bother with a 3rd attempt bench. Was back was cramping up and it wasn't really feasible that I would get 107.5. My bech was so far behind the competition. 120-180kg benches were the order of the day. In my weight class, the good benchers were hitting 130.

Deadlift

I was most excited about the deadlift because I knew I could get a PR. 1st attempt 195, easy. Second attempt 205, pretty easy. 3rd attempt 210 and got it pretty easy too really, considering I really jerked the bar off the floor. This was a 10kg PR which was great considering I've only been deadlifting for 6 weeks, I think, after months out through the soccer season. I was glad it was all over though.

Summary

I had a great time hanging out with the boys from the gym but overall the experience wasn't as fun as I thought it would be. The waiting between attempts is a bit ridiculous. I waited about 30 minutes between squat attempts which isn't fun and also not optimal for performance. I mean, realistically, unless you want to make some sort of living out of competition, I don't see much of a point in it. With that said, I'm sure I will enter another down the track. A good experience nonethe less.

Here's the video http://www.youtube.com/watch?v=TphbFzbyneg&list=UUvzsj4BPiX2zewq6o_LPdtw&index=1&feature=plcp

180 my old friend, I've come to squat you once again.

Squat: 60, 80, 100, 120, 140, 150, 160, 170, 180 x 1. Went in the gym to test myself somewhat on the squat before the meet so I could have a better idea of what to go for and see how my hip would hold up. 170 was pretty straight forward so I though this would be a good time to hit 180 and get some confidence back. 180 went up pretty well which was also encouraging. Needs slid forward on the 170 rep, it seems, but everything else looked pretty solid. Looking forward to properly rehabing my squat after the meet. Hip is a little sore now though.

Here's the vid http://www.youtube.com/watch?v=8jzuRbaIJig&feature=youtu.be

Press: 60 x 3 x 3

Curls and Arnold DB Presses.

Preperation

Bench: 100 x 1, 102.5 x 1, 105 x 1, 107.5 x 1 (all paused). Had a bit left in the tank after the 107.5. Will probably go for a 110 at the meet for my final attempt.

DL: 190 x 5. 5th rep was hard. This was pretty much a 5RM.

Squat: 100 x 5, 120 x 2, 140 x 1, 100 x 5. The 140 hurt my hips slightly. The 120 didn't hurt at all which is encouraging because last time it did cause a little pain.

Shrugs: 185 x 4 x 5.

Good times really.

Pressn Shoulders - Pressn Legs

Press: 60 x 5, 62.5 x 3, 65 x 3, 60 x 4. All these reps were  couple shy of failure. Thought I would give the bench a rest today before hitting it again Thursday than one last time Sunday before the meet.

Squat: 60 x 5, 80 x 2 x 5, 100 x 3, 120 x 2. Top set caused some hip pain unfortunately : (

Leg Press: 12 plates x multiple sets of 5 followed by final set of 15

Rows: 38kg x multiple 5s

Curls

Deadlift Volume

Bench: 92.5 x 5, 95 x 4, 97.5 x 3, 100 x 2, 102.5 x 1. All first reps of sets were paused. Top set also paused. Not too hard but a good challenge.

Deadlift (conventional off 10cm mats): 170kg x 5 x 3. Solid effort. By the 5th set I was pretty glad it was over. So that's about 15 reps at 85% of my 1RM which is right in the middle of Prilepin's chart.

Chins/Pulls: 21.25kg x 6 x 3. I'm just running a linear periodization on these. Up weight while slowly decreasing volume.

Traps are still sore from last Thursday!

In search Of Bane: Trap Explosion

Bench: 90 x 5, 92.5 x 4, 95 x 3, 97.5 x 2, 100 x 1. The 100kg went up pretty easily, especially considering I had done all these reps prior. Could be a good sign but we will have to wait and see. I wont run the typical wave cycle now seems I'm trying to peak for the meet. So instead of taking 2 steps back on Sunday, I'll just progress to a 102.5 top set. Then have just the Sunday session on the week of the meet before going light.

DL: 185 x 5. 5th rep was a little slow but it was never in doubt. This was a very rewarding set. I'll make another 5kg jump next week and hopefully hit 5 again. Next week's session will be my last deadlifting session before the meet.

Barbell shrugs (Power Shrugs): 180 x 4 x 5. Short rest. My God, my traps still feel like they are going to explode. And this is 4hours after I worked them. After hearing Rippetoe, Starr and Pavel champion this exercise, I just could ignore them no longer. Hopefully in the next few weeks, I can really pack some mass on my traps. I will move them to Sundays now though.

Squat: 60 x 3 x 5, 80 x 2 x 5. No pain at all.
Curls

Hips Feeling Better

Bench: 87.5 x 5, 90 x 4, 92.5 x 3, 95 x 2, 97.5 x 1. Many of these were paused.

Kirk's Shrugs: 60 x 5 x 5. Short rest.

Squats: empty bar then 60kg x heaps of reps. Hips feeling a lot better. Almost no pain. Before 60kg warm up sets would cause considerable pain.

Rows: worked up tp 40 x 5. Short rest.

Throw An Extra Couple Of Light Days In Your Week

It's hard not to be inspired by Jamie Lewis of chaosandpain.blogspot.com. As well as being extremely knowledgeble, he is hilarious. His training philosophy and motivational qualities are right up there with Jim Steel and Pavel for mine. I've just been  going through his old posts as well as reading more Pavel and it seems doing the big lifts, 4 or 5 times a week, has been a pretty common occurence for lifters throughout history. By the same token, some of the greats have only squatted 1x a week too so it goes both ways.

But I can't help but feel lifting 5 x a week is a good idea. Pavel talks about the greats conceiving weights as practice. Obviously you can't approach every session with the same intensity but if you cycle your loads I think there is good reason to believe that extra sessions are at least going to help neurological efficiency as well as promote recovery.

Jim Steel has also talked about "squattin everyday" and how it kept him feeling fresh. I always felt best squatting 3 x a week and it was when I went to 1 x a week squatting that I started feeling sore and tight all the time.

No doubt you could make strength gains by training only 30mins 3 x or even 2 x a week. But is this the most optimal way to train? Especially considering all the other hours of the week are spent sitting around doing nothing? I know this wroks for plent of people but surely that extra frequency and volume has benifits.

There's a lot more to strength training than just stressing the muscle so it can grow stronger. Train more often, improve technique, become more efficient and recover better. Some weeks, 3 days in the gym might feel like plenty, but other weeks, I just wanna get in there and do a little something everyday I can.

BW chins, pulls and dips

Light incline DB: 20kg x 4 x 5

Power Cleans: 60kg x 10 reps total

Squat Rehab: Bar x 3 x 10, 60kg x 1 x 10

Cuff work

Calf work

Hectic Ab routine

...In The Absence Of Squats

Bench: 85 x 5, 87.5 x 4, 90 x 3, 92.5 x 2, 95 x 1. I was gonna take a deload week but the first couple of sessions are pretty easy for this wave cycle so I thought, 3 weeks out from the meet, I may as well just start it as the program has you hitting a new PR at the end of week 3, so let's see how it goes!

Press: Bunch of sets 3-5 reps, short rest.

Deficit DL off 10cm Mats: 140 x 4 x 3, 160 x 2 x 3. The extra range of motion required definitely makes the lift harder but all in all, the session wasn't anything too hectic, hence adding an extra 20kg for the last 2 sets. These were all conventional stance (which I haven't pulled infor a while and dam it hits the lower back). I basically planned on hitting somewhere between 15-20 reps.

Chins, Pullups, Hammer grips: 20kg: 20 reps total.

Really fun session.

Saving Grace

Bench: 102.5 x 2.

DL: 180 x 5, 160 x 5.

Rack Pull: 180 x 3 x 5 (short rest).

I though I picked a good weight that I could hit for 3 but I failed about half way up. I might have got it with a spotter because I sort of gave up half way through. A little frusturating that I have really gotten nowhere in the bech over the last month. A programming issue or a genetics issue? Either way, I will be trying some programming laid out ny Pavel after the meet. I'm also gonna take a deload week for bench next week. I suspect I have just been working too close for my max for too many weeks now.

Thank God for the DL today though. It gave me that sense of accomplishment I so desperatley needed after the bench effort.

The rack pulls were in there to supplement the upper back that the sumo, according to Pavel, leaves out.

Pressing But Not Squatting

I didn't squat today because of my hip pain. But I'm not going to entirely ditch squatting prior to the meet. I will just squat once or twice a week for just a few reps up until the meet then do whatever I have to do after the meet to solve my injury problems. Obviously it would probably be better to stop squatting all together but I would rather postpone that and have a fun meet.

What I am going to do though, is deadlift 2 x a week.

Press: 60 x 2 x 5, DB Arnold Press x 2 x 5. (Short rest)

Pull ups: 50 total.

Curls

Shiiiiiiiiit.

Unfortunately hip pain was "back with a vengeance" one could say. It is not totally unbearable but it hurts and my squat undoubtedly suffers. I filmed my sets again and the form is good so I'm not 100% sure what's going on. I'll book in with the physio tomorrow and hope he can work some magic.

Squat: 155 x 5, 155 x 2 x 3. My strength levels are feeling good. The weight feels light on my back which is always the key. Too bad about the hip pain. I cut the last 2 sets to 3 to save my hips a little bit.

Bench: 92.5 x 5, 90 x 2 x 5. Took it a little easier.

Rows: 30kg Russian Bear style.

New Intensity Day

Bench: 100 x 1, 95 x 1, 102.5 x 1, 97.5 x 1, 100 x 2. All paused.

Squat: 172.5 x 3. Nice.

Deadlift: 175 x 5. Felt good.

Pull ups: 30 x 2 x 2, 20 x 3, 10 x 5, BW x 8.

Hip Problems

It seems I have hip tendonitis. They have just been so sore for a long time and I kept assuming they were going to just get better but it hasn't happened. Thinking back to it, it was probably in January or sometime near there when they started hurting. It could be be related to what Rippetoe talks about in his book. I was looking over it and he says that the knees sliding forward issue is something that usually develops overtime and maybe that's what has happened with me. I know it never used to be a problem but I stopped filming my sets when I started dieting and form issue may have crept in.

I've started the ibuprofen protocol and hopefully, that combined with form analysis via video, I can get through the next few weeks before the meet while also progressing my squat.

Patience Required

Bench: 101 x 3.

Squat: 170 x 3.

DL: 170 x 5.

Starting with the bench, the warm ups felt so light. I actually thought I was gonna hit 101 x 5. Maybe I lost a little concentration and got a bit sloppy with the 3rd, then missed the 4th. I was a little disapointed. Hopefully I can get some value progressing a 3RM for a couple of weeks.

Going into the squat, I was lacking a little bit mentally. Having a slightly disappointing bench takes a little bit out of the confidence levels and unfortunately, can set the trend for a bad intensity day all round. This didn't quite happen, but the squat was certainly a bit disappointing. My hips are bothering me a little and it's throwing me off in general. It has me second guessing my form a little bit and this isn't good on an intensity day. My form just didn't feel right at all. I went to film the set but unbeknownst to me, the camera was out of memory. Another disappointment. A confident me probably could of got a set of 5 today but with all that said, I think it's obvious I need to be a little patient and put an end to the 5kg jumps. I will certainly have a crack at 172.5kg next week and if I hit it for 3, I will be happy. I have some decision to make regarding volume day on Tuesday though, for squat and bench.

Deadlift went well. 170 for a comfortable yet challenging 5.

I've been obsessing over this meet coming up and It's clear I need to relax. I feel like I'm racing against the clock but I know that gets you nowhere, especially in the weight room. Patience and a realistic attitude is required at all times. I'm just disappointed I'm not hitting the numbers I used to and that's fine, but trying to make bigger jumps than I can handle will get me nowhere.

I think today will serve as a bit of a message to get me on the right track.

Light Day

Squat: 60 x 5, 100 x 2 x 5.

Press: 72.5 x 2, 62.5 x 5, 60 x 5.

DB Rows

Mobility

Squats felt good. Hips didn't hurt much. I'm doing regular mobility work to try and relieve some of this discomfort. I think it's working. I'm also taking fish oil again, which when I think back to it, my hip pain coincided when I stopped taking the tabs.

Too bad I couldn't get the 3rd rep on press but it is no surprise. Might back off a little on the press in the coming weeks to try and prepare optimally for the bench at the meet on the 22nd of September.

Mixing It Up

Bench: 90 x 6 x 3, 70 x 10.

Squat: 150 x 3 x 5

Chins (with back pack on, 7kg?) 8, 7, 2. Short rest periods.

I'll let the percentage discrepancy between VD and ID increase gradually but I'm still trying to up VD and ID more or less whenever possible. 90 on the bar felt a bit heavy for a 5 x 5 so I opted for a 6 x 3. I'll probably run 3s for a while and look to add a set or two if needed.

Squat was okay except my hip flexors hurt like hell today. Will keep stretching them out.

Old Time Texas Method

Bench: 100 x 4.

Squat: 165 x 5

DL: 165 x 5.

Even though I missed that 5th rep. I'm still really happy with how the bench went. While 100kg is very average, it's still a good morale boost considering the doldrums from which I have recently emerged.

5th rep fairly hard but the squat was good. My hip flexors have been terribly sore the last couple of weeks but I've been foam rolling, stretching and massaging them and they feel a hell of a lot better. The whole squat movement just felt better today and my body felt like it handled the weight better. I'll probably make another 5kg jump for both volume and intensity days next week and then look at going to 2.5kg jumps.

DL was solid. Had a couple more in the tank.

Only realised I had forgot chins/rows when I was walking into the library.

Wanna Be An Olympian

Watching the Olympic lifters lately has got me some pumped up. Can't believe how jacked some of them are. The Kazak who won the 94kg class yesterday was freaky. and Zeilinski, the Pole who won the 88kg was jacked up to the extreme.

Press: 71 x 3, 66 x 3, 60 x 3.. This is good because I didn't have my belt today either. 3s will probably end soon. Then I'll go to 2s. Also did some behind the neck presses (40kg) just because Klokov does them! Hahaa!

Front Squat: 100 x 3 x 5

Power cleans: Worked up to 90kg but didn't feel particularly good. Will have to record and watch form. Same as front squat.

Foam roll/stretching

Curls

Rotator Cuff work

5/8/12

Bench: 88.5 x 5 x 5 Not exactly easy.

Squat: 145 x 3 x 5. Nice solid workout.

Done.

Productive

Bench: 98.5 x 5. First 3 reps went up well. 4th a little hard and 5th was a bit of a struggle.

Squat: 160 x 2 x 3. Did the first 3 fairly comfortably so I decided to hit another 3. Nice session.

DL: 160 x 5. Not too hard but have lost some strength with this lift no doubt about it. Loss in grip strength was quite noticeable. Know I can improve it quickly though.

Chins: 27.5 x 2 x 3

All in all, an encouraging session.

Agressive TM Set Up

Press: 70 x 3 (Hell yea!) 65 x 3, 60 x 5.

Light Squat: 100 x 5, 120 x 5.

Curls

There is a powerlifting comp on in a couple of months which I plan on entering. With that in consideration, I want to get my lifts up as high as possible, as quickly as possible. So, I'm going to be running an aggressive style of TM programming over the next few weeks i.e. taking bigger jumps (this is for my squat only as it is so far behind previous PRs and I know I have a lot of room to work with it).

I'm also incorporating the light squat because I know I just need more squat practice at the moment.

Beating Yourself

Testing yourself against others gives you an opportunity for a different experience in competing.When this is done in a team sport, another element is added; taking responsibility for others. When you know that what you do on the sporting field not only has consequences for yourself, but for all your team mates and even your opponents, you can often experience very intense emotions, not just in winning or losing but in almost every moment you fight for your team on the field and at training.

Sometimes though,  team mates, opponents and the conventions of a given sport are just a distraction. Sometimes, all you want to do is lift. Beating an opponent pales in comparison to beating yourself and this is the beauty of weight training. I think it might be unique in the way it reminds you that it isn't important what other people in life are doing, it's what you do that matters.

After Wang Mingjuan had secured the women's Olympic gold medal today, she didn't stop. She came out again and lifted more weight, just to beat herself, the French lifter celebrated with her team after breaking her previous PR a year after giving birth to her first child and while the Madagascan lifter may have finished last in the total, she set PRs in all 3 attempts of the clean and jerk. Looking at the 3, I'm not sure you could tell who was the happiest.

I've had a great 4 months playing soccer but with only 2 games top go, the championship out of reach and a strained abdominal muscle that is preventing me from sprinting properly, weight training, for the first time in a long time, is my focus once again.

Bench: 87.5 x 5 x 5

Squat: 140 x 3 x 5 (Squat now on TM. Will increase volume steadily)

Chins: 15 x 3 x 5

BB Shrugs: 60 x 20, 100 x 2 x 20

Progress

Bench: 97.5 x 5. Very happy with this.

Chins: 25 x 5, 10 x 8,

Pull ups: BW x 8

Rows: 62.5 x 3 x 5

Curls

You need to blast the upper back to get results.

Down to 3

Squat: 155 x 3, 145 x 3. Felt heavier than last week. Maybe suffering from a bit of residual fatigue. Maybe a lighter squat session next week could help?

Press: 68.5 x 3, 62.5 x 2 x 3. If I can hit 70 x 3 next week, I will be very, very happy.

Training Smart

After careful analysis of recent training sessions, I realised that my VD was at 91% of my ID. So, with that in mind, I kept today's VD the same as last week at 87.5kg x 5 x 5. I'll probably keep it there next week too.

Barbell Rows: 60 x 3 x 5. Gonna run rows over chins for a while.

Dips

Chins/Pulls

Curls

Benchn Shruggn Pluggn

Bench: 96 x 5. Hard.

Shrugs etc

A Blessing Or A Curse?

Squat: 152.5 x 5, 140 x 5, 130 x 5.

The 152.5 set felt heavy.  It felt almost like a true 5 rep max (on reflection, I probably could of got 7 or maybe even 8 reps but the point it it felt damn heavy). Realistically though, recovery issues related to soccer aside, I just don't think I've been doing enough squatting. Once a week isn't a great deal and on top of that, I haven't even been doing my back off sets; that's why I did them today, in the hope they will make next weeks session easier. Also, not only did I do them, but I did them heavier, with 10kg drops opposed to 20kg drops. All in all, it was a pretty good leg workout without being devastatingly hard. I think this is what I need to spur on some progress. 


Press: 67.5 x 3, 65 x 3, 60 x 3.


Bodyweight: 80.8. This is in the middle of the day with clothes on so my actual bodyweight is probably closer to 78kg. At the moment I'm eating plenty of food and not holding back on any macros, especially fats. Cookies, chocolate, nuts and full cream milk are the order of the day yet I have only put on a marginal amount of weight. With that said, I haven't gained much, if any fat and I have gained some weight so I could view that as a positive. Really want to put on a couple of kg in the next couple of months though.

Volume Bench + Hypertrophy

Bench: 87.5 x 5 x 5. A little hard. Followed this up with a barbell rows/chins/DB rows/ curls megaset all done to failure. Instant back growth.

95 x 5

Bench: 95 x 5. This was nice for me as it was less than 8 weeks ago that my bench was at a despicable 95 x 1. My lifts are approaching something closer to respectable which is a great feeling.

Chins: 25 x 2 x 3

Curls

Rows

Nice Squat Set

Squat: 150 x 7. Pushed this an extra couple of reps over the 5 seems I was pressed for time and couldn't do my usual back off sets/leg press. Had another couple of reps in the tank. Pushed fairly hard tough

Press: 66 x 2 x 3, 60 x 5.

Ronelle webt well today. Squated 30 x 3 x 5 pretty well with good form. Tested her strength a bit tough. Pressed 10 kg w/ good form too. Nice day in the gym all round

Bumpn Up Volume Day

Bench: 86 x 5 x 5

Chins: 13. So that's the most chins I can do in a row.

Was so tired today after a couple days of sub maximal sleep, I just left it at that and went home.

Noiiiiiice

Bench: 93.5 x 5. Smashed it. Felt lighter than last week.

Chins: 25 x 2 x 3. After I loaded the belt up I realised I made a double jump from last week. Felt it too, so I decided to just hit 2 sets of 3.

DB Curls: 24 x 2 x 3. Lol. This felt a little stupid so I then hit 16 x 5 just for some volume

Mrs was squattn, pressn and deadlifting today, also did some DB rows. Last set on squats was good, form improved. Deadlifts were solid except when she forgot to set her back between reps.

Tuesday

Squat: 147.5 x 5. Not bad. Last rep a little heavy.

Leg Press: 180kg x 20. Quad Power. I may be imagining things, but I think the leg press stimulates weekly quad growth.

Press: 65 x 2 x 3. Beltless (forgot my gym bag!) but pretty straight forward. Will progress 3s then 2s then singles all for sets across over the next few weeks if everything goes to plan.

V Day

Bench: 85 x 5 x 5. A bit hard but good.

Chins: 12.5 x 3 x 5+1

Curls

The Mrs was in the weight room with me today. She's signed up for 12 months at the gym. Fan fucking tastic news.

She squatted the bar for 3 sets of 5 with really good form (high bar) and benched with 5kg dumbells. She couldn't handle the bar for bench but I think it's a motor pathway issue more than anything. She DB bench pressed 5kg for 5 easy sets of 10. Also DB rows. She's on a Starting Strengh like program. I'll post updates on her training regularly.

Da Vinci In The Weight Room

Bench: 92.5x5. Last rep pretty hard.

Chin: 22.5x5. Last rep also pretty hard.

Press: 65x4+1.

DB Curls: 22x6, 20x5.

"What kind of program is this?"


"A heavy set of press after bench?"


"Who curls for only 2 sets for a total of only 11 reps!?!?!?!"


"This doesn't look like the Texas Method..."


To those questions I simply answer, "Free your mind from the burden of convention".

A volume bench/press day on Sunday, light day on Tuesday and an intensity day on Thursday. Basically, I'm going to be running this type of programming until I can at least bench 100x5.

There are 2 main reasons for this:
1) I want a bigger bench and I'm willing to put my press on hold to get there and;
2) In the immediate future, a bench of 100x5 and a press of 65x5 will do wonders for my morale where as a press of 67.5x5 and a bench of 97.5x5 wont.

And on top of all that, I still might squeeze out a little gains with my press. I'll be performing after bench so obviously it wont be ideal but we'll see what happens.

Wednesday

DB Press: 16, 20, 24 kg (x8)

RDL: 60x3x10

Rotato Cuff

Foam Roll

Stretching

Texas Method Revisited

Bench: worked up to 85x5 then 60x15. Will hit 85x5x5 next time around. I'm going to try a little more tonnage/volume then what I did first time around for bench seems my intensity day stalled pretty quickly without volume day ever seeming challenging. Even today felt easy.

Squat: 145x5, 125x5, 105x5. Even these didn't feel to bad.

Chins: 11.25x3x5+2. BWx5. Can't be bothered doing 5x5 chins so I'm just going to hit max reps on the 3rd set followed by a max rep bodyweight set.

Leg Press: 4 plates x20. Sit back, relax and watch my quads grow.

Failed Bench at 92.5kg...

does the rest matter?

Update

Missed training yesterday due to that stomach bug. Hardly ate anything for a couple days so I figured attempting to work out would of been next to useless.

Had my session today instead.

Bench: 91x3x5. Very challenging.

Squat: 100x2, 120x1, 140x5, 120x5, 100x1. Not hard. Nice to have 3 plates back on. 140kg squat always feels respectable, just like the 100kg bench and the 60kg press.

Chins: 21.25. Pretty easy. Volume day must have worked.

Bodyweight: 80.4. Looks like I'm going to have to up calories. Maybe a couple tablespoons of peanut butter before bed will do the trick. Don't want to waste time that could be invested into putting on muscle mass.

WWE + Pressing

Had my soccer game yesterday against the top of the table rivals. Unfortunately we lost 2-1. We scored first and could of gone on with it but we lost composure and structure in the second half and effectively fell to pieces.I had a good game though which was good.

The game was a somewhat violent affair with lots of fouls and overly aggressive play. As the game progressed, things got increasingly out of hand and in the second half, one of their players repeatedly kicked one of ours when he was shielding the ball. Our player retaliated with a push which sent their player into a rage. Just when he looked like he was going to start throwing haymakers, I ran up behind him and locked him in a bear hug. He was an average sized thin man and he was easy to restrain. I held him for a second, then, in the bear hold, lifted him up in the air and slammed him into the ground. A melee ensued with some more pushing and shoving before the ref calmed things down. The guy I slammed was shown the red while I was shown the yellow card. Great stuff. Naturally my team mates loved the act of team spirit and I was called "Batista" by a few of the guys. Haha!

In the gym today I was pretty tired. Had a late night at work and tweaked my back taking a throw in during the match yesterday which affected my press a little. On top of that I have a bit of a stomach bug. I only managed 62.5x3x4 on the press. I'll have a crack at 63.5 next session though and I might just get it being better recovered.

Chins: 10 x 3 x 5  & 1 x 7. This is my volume day for the chins. Will hit a heavier set of 5 at the end of the week.

Pressed and Left

Forgot my shorts to squat in and I couldn't use the ones I was wearing cause they might have ripped. Probably not a bad time to miss a squat session considering my slight groin strain (it's feeling better though).

Press: 61 x 3 x 5. Not easy. Just wanna grind out a few more jumps. Probably wont do a reset. Will just switch it to Texas Method when the time is right.

Sore Foot & Groin

Hurt my foot and strained my groin in yesterday's game which we won 3-1.

The foot is a weird one. Landed on it during te game and feels like I have strained a muscle/tendon/ligament?? just above my heel on the inside of my left foot. Was really swollen last night. Iced it and it's gone down a lot.

Benched 88.5x3x5 today and Chinned: 10x2x5 and 1x8. Gonna run a volume/intensity type day on my chins.

Bench didn't feel easy. Only weighed in at 80.4 kg today. Haven't put on much/if any weight over the last few weeks. With that thought in my mind, I drove into Maccas on the way home and picked up 2 xdouble cheeseburgers + small fries. #ImLovinIt

Clever Programing

Bench: 87.5 x 3 x 5

Squat: 135 x 5

Front Squat: 100 x 5

Deadlift: 140 x 2 x 3.

How do you hit Quads, Hams and Glutes all in 20 minutes? Work up to one top set and call it a day.

That's how.

Bench Day

86 x 3 x 5. Not easiest session ever. If I could fight my way up to 95 x 3 x 5 over the next few weeks, I would be stoked

Curls

DB rows

Chins

Called it a day.

Catch Up

Missed logging a bench session: 85 x 3 x 5. Just hitting 3 x 5s now. Feel it's best.

Today I pressed: 58.5 x 3 x 5. Can't wait to be back with the big boy plates for next session.

Squat: 132.5 x 1 x 5, 1 x 4. Felt knee pain at end of first set. Reoccurred in set 2 rep 3, felt worse on next set so I though that should probably do it for the day. Sharp stabbing pain on inside of left knee.

I will look to probably work up to 1 top set of 5 in the future. Feel like my legs will like a bit of a decreased workload and sets across is sometimes just boring.

Why Make It Complicated?

Press: 57.5 x 3 x 5. Almost up to Big Boy Plates.

Rows

Sometimes I think "going for max reps" isn't always the smart option. Keep it simple. Keep it to 3 x 5, sit back, relax and watch the gains roll on.

Another Day, Another Rep.

83.5 x 5, 5, 10. Ok then.

Squat: 130 x 3 x 5. Not easy but not too bad.

Another Day At The Office

Press: 56x3x5. Took it easy today to see if I'll feel a little fresher to go for max reps on Tuesday's bench effort.

Chins w/ some pulls: 45 reps total

Curls

Whatever

Bench: 82.5 x 5, 5, 9.

Chins: 20 x 2 x 5, 10 x 5

Pull ups

Tri ext.

Whatever.

Last 2 Sessions...

The other day I benched 81kg x 5, 5, 8.

Today I pressed 55kg x 5, 5, 8 and squatted 127.5 x 3x5.

Didn't feel like going all out on presses. Squats are feeling a little heavier which is a bit disappointing. Let's up the protein.

Another Good Day

Press: 53.5 x 5, 5, 11.

Chins: 25 x 4 (failed 5th) 15 x a bunch of reps (about 10 total)

Rows

Curls.

Strength training is well and truly back on track now. Wonder if the creatine is having an effect too? I hope so. Double Gains.

One For The Haters

Bench: 80 x 5, 5, 10.

Squat: 125 x 3 x 5.

When the weight and reps go up, you know you're really training smart.

The squat on the other hand isn't as easy as I would like. But with the amount of running I'm doing in a week, I'm kind of just accepting this fact. Squatting isn't fun when your legs are sore,either from tiredness or bruising. I don't really want to go lighter though; the lack of mental drive to squat at the moment is probably just as challenging as the relative heaviness of the weight.. Think I'll be better served to just keep plugging away at the 3x5 until it really is too heavy.

1 hour soccer passing practice.

Conditioning: 10 x river hill sprint (steep half), 3 x bridge sprint (150m approx).

If you haven't run hills to Because of the Times by Kings of Leon, I suggest you do. My favourite song on that album is Mcfearless (and this would be an awesome track to lift too). The whole album though felt like is was specifically composed for me to sprint by the river to, as the sun set around me. Hamilton is absolutely beautiful at the moment. There is a chill to the air and all the trees leaves are somewhere between green and brown, with the streets covered in those that have already given way to winter. It was just won of those training sessions today where you really feel like you are connecting to your spirituality, God or however you wish to describe it. It was just a beautiful moment.

The mid week condition session is a key part of my programming now (and has been for some time, despite not logging it). I know the Wednesday soccer practice and Saturday game isn't going to be quite enough to get my fitness to where I want to be. I am definitely improving  in my "work capacity" though (is that the right terminology?). We lost 2-1 last Saturday but I would say my performance in general, as well as fitness, improved 20% compared to my game the week before. So, getting there, which is very encouraging. It just that     I realised how dependent expression of skill is on fitness and that's where my motivation is coming from: A desire to be better on the soccer field.

Re-Cap

Haven't logged my last 2 sessions so here they are:

Other day:

Benched .77.5 x 5, 5, 9. This was fairly easy.

Sunday:

Press: 52.5 x 5, 5, 8. This was pretty easy too.

These were a great couple of sessions. Not because I am anywhere near any sort of PR, but just because they both felt easier than the last and that's what it's all about at this stage.

I'm managing the max rep set which I have learnt is certainly the wise thing to do. For example, after my 75 x 10 max rep bench set a couple of weeks ago, the following press set was markedly more difficult so I did the straight 3x5.


"Manage 4 Results". That's probably a training motto a lot of you guys could do well to go by.

In other news, I didn't squat today because I'm simply too sore from Saturday's game. Figure I may as well get an extra days rest in a capitalise on a better squat performance tomorrow.

Nice 'n' Easy

Press: 51x3x5

Rows

Rotator cuff & rear delt work.

Wont be doing max rep sets. Maybe sometimes...if I'm feeling fresh.

Squatting Was Hard

Squat: 130x5 (too heavy) 120x2x5. No way my legs have fully recovered from the Saturday game. Hamstrings and back have been so sore today.

Abs.

Not A Bad Session

Bench: 75x 5,5,12

Bunch of chins, pulls dips

'Ole Fashion GSLP Reset

Yep, I've reset. And I'm back on a linear progression. I think this might be the most logical way to go about getting back lost strength.

Press: 50 x 5, 5, 10

Chins: 21.25 x 5 x 3

Light Squat

Bench: 60 x 3 x 10

Slow - But Steady Progress

Squat: 162.5 x 1. Quite hard.

Bench: 95 x 1. Went for 2, almost got it but needed spotter.

Rows

DB Press

Chins.

I am making some progress which in encouraging. However, I just feel like I need more volume on pressing exercises. I think I'll do a couple of back off sets after the top set on bench and press from now on.

Not the Best Day in the Gym

Press: 65x3. Hard.

Deadlift: 202.5 x Fail. 190x1. Just randomly went for a deadlift PR. Hardly got it off the ground. Then hit 190.

Chins: 22.5x5, 10x7

Hectic Ab routine.

Soccer Training

Not the Best Day in the Gym

Press: 65x3. Hard.

Deadlift: 202.5 x Fail. 190x1. Just randomly went for a deadlift PR. Hardly got it off the ground. Then hit 190.

Chins: 22.5x5, 10x7

Hectic Ab routine.

Soccer Training

Press Day

Press: 61x6. Sprained my hand quite badly on Monday in a soccer game so pressing movements were quite painful. Might have got another rep or two without the discomfort

Chins: 21x6, 10x7. Smashed the first set of chins which is encouraging. Seeing my weighted chins skyrocket has been one of the few highlights as I have lost size and strength the last few months.

Rows: 18, 20, 22 (x15)

Hanging knee raises: 30, 20.

Bodyweight: 80.5. Upper body is looking lean as fuck but my abs still aren't as visible as I want them to be. Maybe the image in my mind of what I want to achieve is something closer to 8% bodyfat. I know genetics plays a part in ab visability too so that's another issue. Anyway, a couple more kilos lost should hopefully do the trick. I have to admit being under 78kg would be a little demoralizing. But with that said I know I'm close to my target and once I get there, and I can start eating to recover and gain a little mass, I will be loving life more than ever. So close I can taste it.

Hectic Day

Squat: 150x3. Pretty straightfoward. Hip flexors sore so didn't go for max reps.

Front Squat: 97.5x5. Doing these on this day because I want to get legs out of the way early in the week as to keep myself fresher towards the weekend when games will be on. Hence also why I'm just working up to 1 set of 5.

RDL: 75x3x10

Bench: 88.5x6. Could of got seven with a spotter.

Heaps of chins/pulls

Hanging leg raises 2x30

Foam roll after workout.

Did the weights session early on in the day then had a 90min soccer game at the park at 1730. I'm improving but I'm just not as good as I want to be. Kind of reminds me when I started weights and I was impatient because I just wanted to hurry up and get strong. I know now many things require patience and my improvement in soccer skills is certainly one of them.

Sunday Sprints

Scary hill sprint x5

Front Squatting

Press: 57.5x7

Front Squat: 95x3x5. getting better but not great

Chins: 20x6, 10x6

Close Grip: 60x8, 62.5x8, 65x8

Dungeonless

Squat: 145x7. Not too bad. wasn't a gut wrenching set of 7. Once I actually start playing games on saturdays, (should be in a couple of weeks) I'll drop the max reps and just do the prescribed amount.

Bench: 82.5x7. Triceps felt weak. Will keep upper body max rep sets.

High incline: 60x8, 5, 5. won't be doing these again because the uprights are too short and you can't rack the bar with your elbows locked otherwise the bar goes over the uprights like it did for me today! Almost ripped my shoulder apart as the weight went back far beyond what was expected and I had to drop the bar. My right shoulder, the one that has given me problems for years, is sore right now but not too bad. Will just use dumbells from now on.

RDL: 70x3x10

Hanging leg raises: 3x20

Chins/Pulls: 32 total

Curls:

Bodyweight: 81.5kg. Easily into the last hole on my belt. Must have lost somehwere in the region of 4inches+ off my waist. Not quite where I want to be yet but not too far off.

Good Session

Squat: 135x12

This was no record breaking PR but damn did it feel good to not get my ass kicked by weights I just cant handle at the moment. If I didn't get on 5 3 1, I was going to just get back on an LP type set up so I could rep out with some lighter weights to get some confidence back. I don't think I have fully recovered mentally from the session a few weeks back where I was supposed to be hitting PRs but instead failed miserably. No doubt in my mind that taking it light is exactly what is needed at times. Felt great after today's session. Hard set but left a couple reps in the tank.

Did some foam rolling and my god did it hurt on the IT bands. Felt like there was a big knot inside my leg. Guess there probably was.

After the session I went to the Sonny Bill Williams boxing match for which I scored free tickets. The fight itself was a joke but had a fun night with a few beers with a couple of guys from work. Turned today into my free day as it suited. No food or junk for the rest of the week.

Didn't log yesterday's diet but it was a good day. Hit 230G of C and 280 G of P. Stir fry chicken and rice all day long.

Strength & Ladders

I'm falling down this ladder, strength and size dropping,
The future looks bleak, can I see this stopping?
A once pleasant game, where I always rolled a six,
Now success has turned to failure, pain is what this game inflicts.

One thing I know, In this game I'm going to stay,
It's only a matter of time until I climb the ladders again one day.
A long term vision, there's more than luck involved,
In my own mind, the problems have already been solved.

Ladders are deceiving, their true nature clouded,
Climbing back down is often a fear unfounded
After all, it's the big picture that really matters,
Relish this challenge, This Game of Strength & Ladders.

More Training

1/2/11

Fuel

Meal 1: Whey, whole milk, banana, plum. 50C 35P
Meal 2: PWO Shake. 60C 20P
Meal 3: Chicken breast pasta: 30C 55P
Meal 4: Chicken breast pasta: 30C 55P
Meal 5: 1litre trim milk: 50C 40P
Meal 6: Chicken curry: 25P
Meal 7: 2x whey in water: 50P

Total C: 220
Total P: 280

Weights

Squat: 130x3x5. Took it light on the squat because my hip flexors are tight. Gonna start foam rolling.

Bench: 92.5x3x2. Last session before my PR attempt. If I can get 115x1 I will be loving life.

Chins: 16x3x5

2/2/11

Fuel

Meal 1: Whey, milk, toast. 45C 35P
Meal 2: Chicken breast sandwich with cheese and pepperoni. 30C 50P
Meal 3: Spaghetti bolgnese, hand full of potato chips, 2x handfull of peanuts. 60C 50P
Meal 4: PWO Shake. 50C 35P
Meal 5: Mince sandwich, lamb curry. 30C 50P
Meal 6: Whey in water.

Total C: 215
Total P: 245

A little more liberal with the fat intake and calories because I had soccer training again this afternoon. 

Soccer Practice

Really enjoying getting back into the game. As much as I love weight training and staying strong, it doesn't give me quite the same high I get from competitve sports such as Rugby or Soccer. 

Need to work on my fitness and composure on the ball.