Every Day Carry - Aiming for 2:3:4:5 Plates

19/01/17
Deload Press
20 x 5
25 x 5
30 x 5
20 x 5

CG Bench
30 5 x 10

BB Row
35 5 x 10

Biceps, Triceps, Rear Delts, Skipping

20/01/17
Deadlift Deload
5 x 60
5 x 73
5 x 87
5 x 60

Highbar
20 x 5 x 10

21/01/17
Bench Deload
5 x 30
5 x 38
5 x 45
5 x 30

Press
20 x 5 x 10

Pulldowns
90 x 5 x10

Biceps 100 reps

23/01/17
Squat Deload
5 x 40
5 x 50
5 x 60
5 x 40

RDL
30 5 x 10

Leg Press
100 3 x 30, 2 x12

Abs

24/01/17
Press 3 x 5
34 x 5
39 x 5
45+ x 10 pr
34+ x 15

Close Grip Bench
60 5 x 10 pr

Barbell Row
70 5 x 10

Biceps, Triceps, Reardelts, Skipping 100 reps each

27/01/17
Deadlift 5/3/1 Decided using conventional no belt for a change. I didnā€™t do the AMRAP sets as well.
98 x 5
113 x 5
128 x 5
98 x 5

High Bar Squat
70 5 x 10 (These 5 sets were the hardest single bit of training this year)

GHR
5 x 10

Ab Wheel
3 x 10

28/01/17
Bench 3 x 5
50 x 5
58 x 5
66+ x 12 pr
50+ x 15

Press
38.5 5 x 10

Chins Negatives
5 x 10

Kroc Rows (gonna start doing one set after chins)
20 x 15

30/01/17
Squat 3 x 5 With low TM and no belt
59 x 5
68 x 5
77 x 12 (Had no chalkon back so bar moved everywhere and now my wrist hurts)
59 x 12

RDL all 10 reps at
40,50,60,70,60,50,40

Single leg work
Cancelled due to knee pain so Iā€™m avoiding all forms of it

Decline Bench leg raises
5 x 10

Farmers walks as conditioning/ sort of replacement of single leg work for now
Dumbells around gym which is around 30 steps
25DB 2,3,3
30DB 1
20 DB 2

31/01/17
Press 3x3
37 x 3
42 x 3
47+ x 10 pr
37+ x 8 tired

Close Grip Bench (Didnā€™t Increase weight at all just focused on less rest time and better form as elbow aggravated think from funny curved too wide chinups)
60 5 x 10

Barbell Rows All 10 reps
60, 75, 75, 70, 70

Biceps 200 reps, Triceps 100 Reps, Face Pulls 100 reps, Skips 200 reps,

6 Week Training Overview
Thought Iā€™d make a Overview of what Iā€™ve done this past month, Evaluate It, Then plan the future.

PRESS
Got my 8 rep max of 45 to a now a 10 rm
Got my max predicted from 62 to 63

BENCH
Got 12 rep max from 64 to 66
Got my predicted max from 92 to 95

SQUAT
Despite my disastrous (bit exaggerated) mixcalculation of my TM i have reduced it from 118 to 90 in order to hit higher rep PRā€™s, however i did get some PRā€™s
New 4 rep max of 108 from 105.5
New 12 rep max of 77 I think
New 1 rep max of 114

DEADLIFT
New 7 rep max of 138
New 24 rep max of BW at 92 (part of gym competition Iā€™m probably going to win)

Other Progress:

  • Press 37 for 5x10 to 38.5
  • High Bar 60 for 5x10 to 70
  • BB Rows 60 for 5x10 to 70
  • CG Bench 55 for 5x10 to 60
  • Got better at Skipping a bit
  • Got better at doing Chin Negatives

Evaluation
My right elbow has been bothering me like a bit of pain during pressing so I have laid of increasing the CG Bench for now.
Also a possible cause could of been doing the Negative Chins to wide and curved by the rack design.
Increased the amount of rowing Iā€™m going to be doing by a set of Kroc Rows after Chins.
Increased Bicep Volume to a large amount as pain is in outside of elbow.
Also Tricep work has been limited to 100 reps of band Pushdowns.

Knees feel decent during squats but single leg work it turns into the devil. All kinds of lunges and single leg leg presses it hurts. For now Iā€™m going to be substituting single leg work for Farmers Walks.

Also rather than straight Linear Progression of adding 2.5kg or less to lifts Iā€™ve started changing it up by working up to 1 or 2 top sets with a higher weight. E.g. Instead of 70 for 5 x 10, I did 10 reps at 60,75,75,70,70 so total volume is the same 2 sets are with 5 kilos more.

Iā€™ve also done a similar thing with RDLā€™s to get more total volume by doing more sets at varying weights.

Future
Obviously me increasing my row and high bar strength 10 kilos in a month isnā€™t going to last very long.
So my current idea is for me to do either
A) FSL of 3-5 for 5-8 after the same movement so frequency is halved
or
B) FSL of 3-5 for 5-8 after the opposing movement in the same fashion I am doing now but not 50 reps

I like Squatting Twice a week in different variations
I like Benching Twice a week in different variations
Not so much a fan of the High Volume pressing as progress is to slow

I am Currently on target with my Bench and Press goals for this year.

Realised I have no fast twitch muscle fibres as even a light squat moves slow for me.

New Training Plan for after I stall on 5x10

Mon
Squat 5/3/1 with the FSL of 3-5 for 5-8
RDL 50 reps
Farmers Walks Either high, medium or low distances
Abs Leg raises

**Tue **
Press 5/3/1 with the FSL of 3-5 for 5-8
CG Bench 50 repsish (Might change up Set/Rep Scheme depending on what I feel like)
Superset with (Might not on Availability of Equipment)
Barbell Rows 50 repish
Arms, Rear Delts, Conditioning

Fri
Dead 5/3/1 with the FSL of 3-5 for 5-8
Squat High Bar 50 repsish
GHR 50 reps or more
Ab Wheel

Sat
Bench 5/3/1 with the FSL of 3-5 for 5-8
Press 50 reps Might Substitute this for a different kind of press like Z Press
Superset with Chin ups
Kroc Rows 1 set (Thinking another type of row after this like 3x10 just for added volume)
Arms, Rear Delts, Conditioning

So only differences are:

  • FSL of 3-5 for 5-8 instead of the singular + set which I barely got PRā€™s on anyway

  • Possible Change of the set/rep scheme of Supplementary from 5x10 to something like 4x12, Laddering up then backing down or something else

  • Superset of the two supplementary exercises if available to do

*Addition of Farmers Walks of varying distances of varying weight instead of single leg work

  • Extra set of Kroc Rows on Saturday then I might do some regular dumbbell rows afterwards

Farmers walks always were good to me and I lost a bit of Trap and upper back size after I stopped doing them. Also Strongman is very appealing to me so I want better grip strength.
My legs are extremely thick and dense at the moment compared to the rest of my body so I donā€™t mind dropping the single leg work.

Great that youā€™ve having a plan and all but your first sentence reminded me of this video, maybe you might want to watch it haha.

you might want to look at the rest of his ā€˜rantsā€™ too, theyā€™re pretty great imo

Thanks @Benanything That was a very good rant.
I think it was my inner autistic self wanting to plan everything foreseeable and control it as well as being a pessimist causing me to write that sentence. As well as wanting to add a couple more things to my training at the moment. I will watch some more of his rants when I have some free time.

Come on man, donā€™t say that. Iā€™ve that urge too, everyone has it. Just came to my mind haha.

1 Like

03/02/17
Deadlift 5/3/1
105 x 3
120 x 3
135+ x 5
105 x 3

High Bar Squat (All sets of 10)
60, 70, 75, 75, 75, 75

Didnā€™t have enough time for the rest of accessories as was running very late.

Also I have entered my first ā€œcompetitionā€ which is sort of a practice development event on the 12th of March.

04/01/17
Bench 5/3/1 3x3 week
54 x 3
62 x 3
70 x 8
54 (FSL Multiple sets) 5, 5, 5, 5, 5
First time doing the FSL multiple sets and I quite liked it as the stimulus or weight was very manageable and was technique practice which I liked, will swap to this from now on.
Maybe do:
On 5+ week 5 sets of 8 reps
On 3+ week 5 sets of 5 reps
On 1+ week 3 sets of 5 reps maybe
I donā€™t know something like this but maybe On 5+ do 5x5 for deads might be more appropraite for me.

Press
39 for 10,10, 7, 7, 7
30 for 9 (missing reps)

Chins Negatives (This will be my final week of just negatives and I will just start doing them normally trying to get 50 reps by in between all my other sets.)
bw 5 x 10

Kroc Row
26.5 x 30 reps

Giant Set Accessories
Biceps 100 reps weighted curl 10 x 10
Triceps 100 reps band pushdowns 5 x 20
Facepulls 100 reps 5 x 20
Skips 400 reps (skip pr lol) broken up into 10 x 40

06/02/17
Squat 5/3/1 3x3
63 x 3
72 x 3
81+ x 12 (think is pr but I donā€™t keep track of 10 or more reps)
63 5 x 5 (Really like doing the FSL multiple sets as I can practice technique and get more volume)

RDL All sets of 10
40, 50, 60, 70, (80 for 7), 70, 60, 50, 40

Farmers Walks Up and down gym 1 = 10 steps, 5 = 50 steps
26.5 DBā€™s for 5 x 5
Supersetted with
Bench Leg Raises
5 x 10

Also I got a prowler today but its more of a sled but is the best form of conditioning Iā€™ve done by far
10 times up and down gym like 100 steps normally with one 20 plate

07/02/17
Press 5/3/1
39 x 5
45 x 3
50+ x 7
39 x 3 x 5

Close Grip Bench
60 x 10
62.5 x 10, 10, 10, 9, 8, 3

Barbell Row
75 x 10, 10, 7, 6
70 x 10
60 x 10

Biceps 50 reps Heavier as 7 kilo curls are annoying me
Triceps Band Pushdowns 100 reps
Rear Delt Sled High Pulls
Conditioning Sled Row Pull Seated 3 plates 80 steps

10/02/17
Deadlift 5/3/1
113 x 5
128 x 3
143 x 5 (I pulled 7 off the ground put 5th and 7th I couldnā€™t lock out)
113 x 5,5,5
My body is not used to doing these extra deadlift sets and I really struggled which pissed me off.

High Bar Squat
75 x 8,8 (I have been focusing so much on getting my numbers with the supplementary stuff that I am not getting enough prā€™s with the Main work and failing the main lifts)

Hack Squat
40 x 10,10 (Couldnā€™t continue as my low back was hurting too much)

Didnā€™t do anything else as was in a lot of pain.
My supplementary stuff like RDLā€™s has been increasing alot but this meant my body was not properly rested in order to hit the Main work properly.
I will cut back on the Supplementary workā€™s weight but keep volume same.
I was as Mr Wendler would put it, majoring in the minors.

Action Plan 10/02/17 - 12/03/17
Since I have my first competition on the 12th of March I thought it would be sensible to plan the time up to them properly.

11/02 - Is my 5/3/1 Bench day. Will change the Press volume down like 10% or something and keep the rest the same.
13/02 - Squat 5/3/1 Will keep everything same but half the total RDL volume and do like 5x10 with 50 kg
14/02 to 20/02- This is my deload week. Will double deload (is that a thing) the RDLā€™s and the High bar squat.
21/02 to 27/02 - The first phase of my cycle will reduce supplementary lifts and hammer the main lifts.
28/03 - Is my press day. Reduce Supplementary lifts.

From Here is
03/03 - Deadlift day. Test Opener Conservative. Use Commands.
04/03 - Bench day. Test Opener Conservative. Use Commands.
06/03 - Is my squat day. Test Opener Conservative. Use Commands.
END

From Here I will do nothing except come in and practice technique at low % and conditioning.
This leaves 5 complete days with rest. Alternatively I could test the squat openers on the 27th and then would have 7 days without lifting.

Also comes the scary prospect of making weight.
I have entered as the under 93kg class.
Im currently sitting at around 93 to 94.
I have never weighed myself in the morning with no clothes so Iā€™ll assume Iā€™m at 93kgs.
However I will increase my conditioning and possibly eat healthier/less.
If im around 92kgs I wont bother and if I weigh in at more I wonā€™t really mind too much.