January 29, 2016
Before Supper - Late
Heavy squat day ~80% of my training 1RM. Still niggled a bit in the upper back but as long as I take a bit higher bar position it's not bugging me too terribly. Back started off really pumped yet from Wednesday. Thinking my next cycle I may go to low bar straight through.
Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
420 x 3 x 4r
Paused Squats
335 x 4, 1 - top of my left knee wasn't happy so I stopped there.
Reverse Hyper
180 x 15
270 x 3 x 15r
Friday, January 29, 2016
Wednesday, January 27, 2016
Deadlift - Medium
January 27, 2016
Afternoon
Medium deadlifting. ~75% of my training 1RM.
Replaced the deficits with snatch grip pulls due to me doing deficits last week instead of block pulls for some reason. Anyways I like how these hit my back better.
Deadlift
135 x 5 x 3r
225 x 2
315 x 2
385 x 1
425 x 4 x 5r
Snatch Grip Deads
315 x 3 x 5r
Weighted Crunch
95 x 3 x 10r
Afternoon
Medium deadlifting. ~75% of my training 1RM.
Replaced the deficits with snatch grip pulls due to me doing deficits last week instead of block pulls for some reason. Anyways I like how these hit my back better.
Deadlift
135 x 5 x 3r
225 x 2
315 x 2
385 x 1
425 x 4 x 5r
Snatch Grip Deads
315 x 3 x 5r
Weighted Crunch
95 x 3 x 10r
Tuesday, January 26, 2016
W12 - Prep Bench
January 26, 2016
Afternoon
Week 12. Just a bit of work to stay fresh for Saturday's attempts.
Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 2
275 x 5 x 2r
Some band face-pulls, rotations, curls, and such.
Afternoon
Week 12. Just a bit of work to stay fresh for Saturday's attempts.
Bench Press
45 x 3 x 10r
135 x 3
185 x 3
225 x 2
275 x 5 x 2r
Some band face-pulls, rotations, curls, and such.
Monday, January 25, 2016
Squat - Medium Day
January 25, 2016
Before Supper
Medium squats ~75%. Probably do one more cycle after next week's deload then go for a peak.
SSB Squat
45 x 4 X 3r
135 x 3
225 x 2
315 x 1
355 x 4 x 5r
SSB Pause Below Squat
285 x 3 X 5r
GHR
BW x 3 X 8r - next time I'll start adding some band tension. Guess my hammies aren't too bad for being a fatty with twiggy legs.
Saturday, January 23, 2016
W11 - Bench Assistance
January 22, 2016
Afternoon
Week 11 bench assistance. Worked sufficiently with the 2 board to hopefully have some supercompensation next Saturday.
2 Board Bench
45 x 3 X 8r
135 x 5
185 x 3
225 x 3
275 x 2
305 x 4 - working in the rep range that works out to about 345 last week and this week.
315 x 4 x 3r
2 Board Close Grip
250 x 3 X 8r
D-Handle Pulldowns
255 x 3 X 5r
Afternoon
Week 11 bench assistance. Worked sufficiently with the 2 board to hopefully have some supercompensation next Saturday.
2 Board Bench
45 x 3 X 8r
135 x 5
185 x 3
225 x 3
275 x 2
305 x 4 - working in the rep range that works out to about 345 last week and this week.
315 x 4 x 3r
2 Board Close Grip
250 x 3 X 8r
D-Handle Pulldowns
255 x 3 X 5r
Friday, January 22, 2016
Squat - Light
January 22, 2016
Before Supper
Squat light (~70%). Second light session of my second cycle.
Took a look through my last couple of years squatting as these seem low on accessory but my weekly volume has basically doubled with both the competition lifts or variations thereof. Shorter workouts but much more overall volume within the right percentage ranges.
SSB Squat
45 x 4 x 3r
135 x 3
225 x 2
300 x 1
330 x 4 x 6r
SSB Squat Pause Above
265 x 3 x 6r
Before Supper
Squat light (~70%). Second light session of my second cycle.
Took a look through my last couple of years squatting as these seem low on accessory but my weekly volume has basically doubled with both the competition lifts or variations thereof. Shorter workouts but much more overall volume within the right percentage ranges.
SSB Squat
45 x 4 x 3r
135 x 3
225 x 2
300 x 1
330 x 4 x 6r
SSB Squat Pause Above
265 x 3 x 6r
Wednesday, January 20, 2016
Light Pulls
January 20, 2016
Before Supper
Light Pulls. Switched to the JTS strength block for my pulls now as well. Not sure what my deficit pulls or pause pull strengths are so I'm using 85% and 95% respectively of my training max to establish training maxes for these lifts. I'll adjust as required.
Deficit Deadlift - 45mm
135 x 5 x 3r
225 x 2
315 x 1
335 x 4 x 6r
Pause Deadlifts - Probably would've been better using 90% instead of 95%. Oh well. Stimulating!
385 x 6
375 x 2 x 6r
Before Supper
Light Pulls. Switched to the JTS strength block for my pulls now as well. Not sure what my deficit pulls or pause pull strengths are so I'm using 85% and 95% respectively of my training max to establish training maxes for these lifts. I'll adjust as required.
Deficit Deadlift - 45mm
135 x 5 x 3r
225 x 2
315 x 1
335 x 4 x 6r
Pause Deadlifts - Probably would've been better using 90% instead of 95%. Oh well. Stimulating!
385 x 6
375 x 2 x 6r
Tuesday, January 19, 2016
W11 BG - Bench
January 19, 2016
Before Supper
Week 11. Work up to my training max again today. Next week I'll see how much zazz I've got to pass it.
I still need to play with form. By throwing the bar up (towards my head) I seem to lose the ability to really lock out my elbows. Pushing more straight or "down" I get a bit more. Work, work, work.
I also think I'm getting up to my weekly MRV with my bench. A bit of a back off should be good for a PR. I think I'll push hard on Saturday, deload next Monday, and go for a PR next Saturday.
Bench Press
45 x 3 x 8r
135 x 5
185 x 4
225 x 2
275 x 2
305 x 1
320 x 1
335 x 1, F, 1 - fail was right at lockout
295 x 4, 3, 3, 3, 3
CG Paused Bench
255 x 4
265 x 2 x 4r
Before Supper
Week 11. Work up to my training max again today. Next week I'll see how much zazz I've got to pass it.
I still need to play with form. By throwing the bar up (towards my head) I seem to lose the ability to really lock out my elbows. Pushing more straight or "down" I get a bit more. Work, work, work.
I also think I'm getting up to my weekly MRV with my bench. A bit of a back off should be good for a PR. I think I'll push hard on Saturday, deload next Monday, and go for a PR next Saturday.
Bench Press
45 x 3 x 8r
135 x 5
185 x 4
225 x 2
275 x 2
305 x 1
320 x 1
335 x 1, F, 1 - fail was right at lockout
295 x 4, 3, 3, 3, 3
CG Paused Bench
255 x 4
265 x 2 x 4r
Monday, January 18, 2016
Squat - Heavy Day
January 18, 2016
Afternoon
Heavy Day. First of the second cycle. Doing a single at 90% of my training 1RM to keep familiar with singles.
Squat - tried low bar but it effed my back again so I finished off with about a mid-rack position
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
435 x 1
460 x 1
415 x 3 x 4r
Paused Squats
330 x 2 x 4r
Reverse Hyper
180 x 10
270 x 3 x 10r
Afternoon
Heavy Day. First of the second cycle. Doing a single at 90% of my training 1RM to keep familiar with singles.
Squat - tried low bar but it effed my back again so I finished off with about a mid-rack position
45 x 4 x 3r
135 x 3
225 x 2
315 x 2
365 x 1
405 x 1
435 x 1
460 x 1
415 x 3 x 4r
Paused Squats
330 x 2 x 4r
Reverse Hyper
180 x 10
270 x 3 x 10r
Saturday, January 16, 2016
W10 - Bench Assistance
January 16, 2016
Afternoon
Week 10 bench assistance.
2 Board Press
45 x 3 x 8r
135 x 5
185 x 5
225 x 3
275 x 1
295 x 6 x 5r - I'll up the volume and weight over the next couple of weeks to get a good super-compensation going.
CG 2 Board Press
245 x 2 x 8r
D Handle Pulldowns
250 x 3 x 5r - true weight. I can balance myself at 270#
Concentration Curl - Strict
50e x 8/6+2*, 6+2*/4+2*
Afternoon
Week 10 bench assistance.
2 Board Press
45 x 3 x 8r
135 x 5
185 x 5
225 x 3
275 x 1
295 x 6 x 5r - I'll up the volume and weight over the next couple of weeks to get a good super-compensation going.
CG 2 Board Press
245 x 2 x 8r
D Handle Pulldowns
250 x 3 x 5r - true weight. I can balance myself at 270#
Concentration Curl - Strict
50e x 8/6+2*, 6+2*/4+2*
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