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.
Saturday, 16 February 2013
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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