Missed squats on Tuesday - will have a medium session tomorrow before hitting them hard again.
Today I pressed 5 x 5, 60 x 5, 50 x 5 for a light session
Benched: 100 x 2 x 2, 95 x 2, 95 x 3 (mostly all paused)
Close grip bench: 80 x 2 x 5
Close grip board press: 8 x 10. These felt so tricep intensive - loved them. Will go with these now. I've found the holy grail of tricep exercises.
BBC: 40 x 8, 35 x 8, 25 x 8, 8, 12. Sandwiched the last set with a couple sets of TCPDs.
Pump it up. Yeeeeah.
Thursday 28 February 2013
Monday 25 February 2013
Just Tryna Get Big
Press: 62.5 x 4 x 5, 60 x 5
DB Bench: 34 x 5 x 6 sr
CGFP: 75 x 5, 5, 7
LR: 8 x 3 x 10
BB Curls: 40 x 10 + a bunch of other reps
DB Bench: 34 x 5 x 6 sr
CGFP: 75 x 5, 5, 7
LR: 8 x 3 x 10
BB Curls: 40 x 10 + a bunch of other reps
Friday 22 February 2013
Average Squat Session
I really wanted to do something good in the gym today but I could see in the warm ups that that wasn't going to happen.
Squat: 180 x 1, 185 x 2, 180 x 1. It wasn't all bad, but I didn't have it in me to get the 190 I was looking for x a few reps.
BB Rows: 60 x 3 x 10 sr
No shrugs. So damn tired today.
I felt so damn good squatting on Tuesday but it was a fairly high volume session and I don't think it left me in the position to go for 190+ today. In fact, Tuesday would of been the day to hit something heavy. Looking back over my log, Tuesday's session probably felt so good because I only had a medium/light type day the Thursday before. So I might try this for the next few weeks:
Tuesday - hard (high volume or intensity or both)
Thursday - medium
Tuesday - hard
Thursday -medium
etc...
I know I've done TM before with 2 high volume/intensitys session every week with great success, but if I can get simialr gains now, while feeling better recovered, I'll take that option. Besides, I couldn't really do what I did last time on TM for long anyway; I'm already back at about the level things started to slow down. Think managing recovery is a smart option.
Squat: 180 x 1, 185 x 2, 180 x 1. It wasn't all bad, but I didn't have it in me to get the 190 I was looking for x a few reps.
BB Rows: 60 x 3 x 10 sr
No shrugs. So damn tired today.
I felt so damn good squatting on Tuesday but it was a fairly high volume session and I don't think it left me in the position to go for 190+ today. In fact, Tuesday would of been the day to hit something heavy. Looking back over my log, Tuesday's session probably felt so good because I only had a medium/light type day the Thursday before. So I might try this for the next few weeks:
Tuesday - hard (high volume or intensity or both)
Thursday - medium
Tuesday - hard
Thursday -medium
etc...
I know I've done TM before with 2 high volume/intensitys session every week with great success, but if I can get simialr gains now, while feeling better recovered, I'll take that option. Besides, I couldn't really do what I did last time on TM for long anyway; I'm already back at about the level things started to slow down. Think managing recovery is a smart option.
Thursday 21 February 2013
Getting My Press Up
Press: 75 x 2 x 1, 1 x 2. Second rep of last set was a helluva grind.
CGFP: 72.5 x 5, 5, 7, 60 x 9
LR: 7 x 2 x 15
Bench: 95 x 3 x 1. Felt retarted and tired.
CGFP: 72.5 x 5, 5, 7, 60 x 9
LR: 7 x 2 x 15
Bench: 95 x 3 x 1. Felt retarted and tired.
Tuesday 19 February 2013
18th & 19th
Yesterday I pressed 62.5 x 4 x 5 and my traps felt like they wanted to explode. They were still destroyed from Shrugs on Saturday.
CGFP (close grip floor press): for a bunch of reps
Bench: 80 x 5 x 5 (sr) short rest
Dips: bw x 2 x 10, 1 x 8. Triceps failed to lock out. Destroyed.
Today I squatted 155 x 5, 160 x 5, 155 x 5, 160 x 5. Sweet as you like. Then I did a bunch of curls.
CGFP (close grip floor press): for a bunch of reps
Bench: 80 x 5 x 5 (sr) short rest
Dips: bw x 2 x 10, 1 x 8. Triceps failed to lock out. Destroyed.
Today I squatted 155 x 5, 160 x 5, 155 x 5, 160 x 5. Sweet as you like. Then I did a bunch of curls.
Saturday 16 February 2013
Last 3 Sessions
Tuesday I had a pretty decent squat session: 160 x 3, 180 x 3, 160 x 4 x 3
Thursday I didn't bench just ti take it easy and pressed 72.5 x 5 x 2 instead as well as some close grip floor press at 70kg. I'm goning to commit to these.
Missed Friday's session cause of work but did it today instead. Took it wasy on the squat with 150 x 5. Also shrugged 200 x 5, 210 x 2 x 5. Last set didn;t quite get the shrug hight I'm looking for but the first 2 sets were good.
BB Rows: 77.5 x 3 x 5
Pull ups: 12, 5, 5.
I'm going to start a 6 week press cycle where I press before benching instead of after it. Really wanna try and add some strength and mass to my shoulders and there's probably no better way to accomplish that than pressing. Would be great to hit a press PR.
I'll run it the same as I have been runnning my bench lately; just keep upping the volume and or intensity each session and taking a light session when I feel I need it. I'll bench after pressing with a 5 x 5 type arrangement on the first day and heavy singles on the second.
Thursday I didn't bench just ti take it easy and pressed 72.5 x 5 x 2 instead as well as some close grip floor press at 70kg. I'm goning to commit to these.
Missed Friday's session cause of work but did it today instead. Took it wasy on the squat with 150 x 5. Also shrugged 200 x 5, 210 x 2 x 5. Last set didn;t quite get the shrug hight I'm looking for but the first 2 sets were good.
BB Rows: 77.5 x 3 x 5
Pull ups: 12, 5, 5.
I'm going to start a 6 week press cycle where I press before benching instead of after it. Really wanna try and add some strength and mass to my shoulders and there's probably no better way to accomplish that than pressing. Would be great to hit a press PR.
I'll run it the same as I have been runnning my bench lately; just keep upping the volume and or intensity each session and taking a light session when I feel I need it. I'll bench after pressing with a 5 x 5 type arrangement on the first day and heavy singles on the second.
Monday 11 February 2013
More Benchn
100 x 5 x 3. After the second set I thought, "shit, this feels heavy today; don't think I can do anymore". Then I got a spotter for the third set and they all started flying up. Work that one out.
CG: 80 x 3 x 5
Push Press: 65 x 4 x 2
CG: 80 x 3 x 5
Push Press: 65 x 4 x 2
Friday 8 February 2013
Mr Big Gains
Squat: 185 x 3
Shrugs: 180 x 2 x 12,100 held for time - rest pause
BB Rows: 75 x 3 x 5
Pull ups
Shrugs: 180 x 2 x 12,100 held for time - rest pause
BB Rows: 75 x 3 x 5
Pull ups
Thursday 7 February 2013
7/02/13
Bench: 97.5 x 5 x 4
Press: 60 x 9 +1
EZC: 42.5 x 8, 37.5 x 8, 32.5 x 10
DBH: 14 x 2 x 10
LR: 8 x 15, 12, 12
Will probably back off a little on bench next session. Will see how I feel though. It's easy to tell how I will go in the warm ups.
Press: 60 x 9 +1
EZC: 42.5 x 8, 37.5 x 8, 32.5 x 10
DBH: 14 x 2 x 10
LR: 8 x 15, 12, 12
Will probably back off a little on bench next session. Will see how I feel though. It's easy to tell how I will go in the warm ups.
Tuesday 5 February 2013
Last Night and Today
Didn't start training until about 9pm last night; I don't think I have ever trained that late but it went well. Benched 105 x 4. Pressed: 70 x 5 x 2, 60 x 7.
Today all I did was squats: 150 x 5 x5. Nice.
Today all I did was squats: 150 x 5 x5. Nice.
Saturday 2 February 2013
2/2/13
Deadlift: 60 x 2 x 10. Started the day with some light deadlifts and these relieved some of that back pain instantaneously.
Bench: 80 x 5, 85 x 5, 80 x 5. I wen't in there thinking I might go for something like 105 x 2 x 3. But the 80 on the bar today felt as heavy as the 95 that was on there earlier in the week, so I didn't bother with that and opted for a medium session instead. Maybe the 95 x 5 x 5 was a little more volume than I needed. Maybe doing just 4 sets would of allowed me to go for a heavier set today. Either way, I like the way I've been training lately; gradually building my volume up, hitting heavier weight when I feel like it and then doing lighter sessions when I'm tired and know there is absolutely no point trying to go for some kind of PR.
Incline: 70 x 8, 60 x 8, 60 x 5. Short rest and man did these give me a pump. I'm actually going to prioritise incline over bench in the next few weeks.
LTE: 40 x 8, 35 x 8, 30 x 8
EZC: 41 x 10, 35 x 8, 30 x 10
LR: 8 x 3 x 12
Bench: 80 x 5, 85 x 5, 80 x 5. I wen't in there thinking I might go for something like 105 x 2 x 3. But the 80 on the bar today felt as heavy as the 95 that was on there earlier in the week, so I didn't bother with that and opted for a medium session instead. Maybe the 95 x 5 x 5 was a little more volume than I needed. Maybe doing just 4 sets would of allowed me to go for a heavier set today. Either way, I like the way I've been training lately; gradually building my volume up, hitting heavier weight when I feel like it and then doing lighter sessions when I'm tired and know there is absolutely no point trying to go for some kind of PR.
Incline: 70 x 8, 60 x 8, 60 x 5. Short rest and man did these give me a pump. I'm actually going to prioritise incline over bench in the next few weeks.
LTE: 40 x 8, 35 x 8, 30 x 8
EZC: 41 x 10, 35 x 8, 30 x 10
LR: 8 x 3 x 12
Log Catch Up
I haven't updated my log this week because the computer was playing up again. It wasn't the battery this time but something else. I couldn't open up a browser without it crashing. I unistalled a few things, (including google chrome and a bunch of those annoying toolbars) and did a defrag, virus scan etc and now the computer is going great guns!
This week has gone good. I got 95 x 5 x 5 in the bench which is great, even though it was pretty tough, and I squatted 180 x 3 without pushing myself to the extreme.
On the downside, my back just hasn't been right since I pulled 200 x 3 conventional. I certainly didn't feel like I injured anything at the time, but 3 weeks later and my spinal erectors are still sore like they would be the day after a heavy session. On top of that I fucked my back doing those shrugs again. There's an upside to that though as I only strained it on the back off set at 140 (strangely) after I hit 200 x 10.
The snakes and ladders that is gains in the gym...
This week has gone good. I got 95 x 5 x 5 in the bench which is great, even though it was pretty tough, and I squatted 180 x 3 without pushing myself to the extreme.
On the downside, my back just hasn't been right since I pulled 200 x 3 conventional. I certainly didn't feel like I injured anything at the time, but 3 weeks later and my spinal erectors are still sore like they would be the day after a heavy session. On top of that I fucked my back doing those shrugs again. There's an upside to that though as I only strained it on the back off set at 140 (strangely) after I hit 200 x 10.
The snakes and ladders that is gains in the gym...
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