T Nation

Brute Force Shred

07/09/20
Trained with sister again

Bench
62.5 x 5
72.5 x 5
82.5 x 12 PR possibly could’ve squeezed out one more rep

Chins
6 Doubles between bench sets

Bentover Row
70 x 2 x 10
61.5 x 3 x 10
Superset with
DB Bench
25 x 12,15,15, 12,12

Swiss Bar Pronated Curls
30 x 3 x 10
Swiss Bar Supinated Curls
30 x 3 x 10
Band Pushdown
100

DB Rows
25 x 20

Conditioning
Boxing into Sled Rows

1 Like

09/09/20

Deadlifts
120 X 5
137.5 X 5
150 X 5

Giant Set
Chins 3 x 3
Hanging Leg Raises 4 x 8
Snatch Grip Rack Pulls 70 x 4 x 5
Snatch Grip Shrugs 70 x 4 x 5

Conditioning
Did some sled rows and drags with 2 plates

11/09/20 2nd Week 4th Cycle

Press
50 x 3
58 x 3
57.5 x 5 Hit this for 8 last week with some scuffed reps on my 1+ week last cycle, felt weaker as I just ate before training and was wearing shoes for press which I don’t like

Chins
Did 20 total between sets of press and DB work

DB Press
25 x 8, 10, 12, 10 , 8

Giant Set
1 Arm Pulldowns 32 x 8, 8, 4
Curls 7 x 3 x 10
DB Overhead Extensions 7 x 3 x 10
Band ATYT 100 total
DB Lateral Raises

Conditioning
4 Rounds Under 6 mins
Rock Bag 1 Arm Cleans and Presses Bag is over 25kg alternating arm each round
Plate Clean and Press 20kg
Boxing Bag

Hitting 20 total chins is a PR for me in volume, been doing a couple every time I go up the stairs on off days, starting to work my way up to hitting multiple in a row rather than just sets of singles resetting.

13/09/20

This was awful

Deadlift
125 x 3
140 x 3
155 x 3

Figured out what is wrong with my deadlift, been recording every max set and took me this long to realise. Where I’ve been putting the weight down has sunk a good inch on both sides, right side is significantly lower also into a big divot. So I’ve been straining down in an unnatural position in a deficit with the right side lower. Might just restart deadlift cycle with trap bar and level my platform with sand underneath the divots to fix. Will see

RDL
60 x 4 x 10

Chins
10 total, these were hard reps. Did some yesterday and was fatigued still

Conditioning
1 lap is 30 yards roughly, a triangle around the edges of my lawn with 3 turns
Sled Reverse Drags
20 x 1
40 x 1
50 x 1
40 x 1
20 x 1
Sled Drags
20 x 1
40 x 1
50 x 1
40 x 1
20 x 1

Hanging Leg Raises
Hard flung myself into trying to get my legs into the top empty part of my rack, majority of reps actually made it up
5 x 3

If I can fix my deadlift set up so I’m not deficit offside lifting I’m progressing well

2 Likes

14/09/20

Bench
75 x 3
85 x 3
95 x 10 PR Big PR for me, bench is moving nicely

Superset of
Chins
15 total, almost hit a triple, slightly under on last rep
Swissbar Pushups
Swissbar 5 wide, 5 mid x 3

Superset of
Bentover Row
75 x 10
85 x 10
95 x 5, 3, 2 Rest Pause
DB Bench
25 x 18, 12, 11

Giant Set
Preacher Curls 30 x 3 x 10
Overhead Extensions 30 x 3 x 10
Band ATYT 8 x 3
Cleaning Gym

Conditioning
Tabata Boxing

2 Likes

15/09/20

Easy Cardio

1000m row

Tabata Boxing

1000m row

16/09/12

Squat
100 x 3
110 x 3
117.5 x 12 PR These moved super clean, form is looking good, queue that is working for me is pulling the bar down onto my higher lowbar position and it stays tight

SSB Squat
70 x 6 x 5

Belt Sled Drags 1 = 30 yards
25 x 1
45 x 1
65 x 1
85 x 1
95 x 3
65 x 1
45 x 1
25 x 1

Waiter Walks on Tip Toes
7 x 1
20 x 1

Good session, squat is feeling very strong and the belt sled drags are great, felt it in glutes, hamstrings and calves a very good amount. No compression on spine and it is good single leg work which is something I can’t really do

18/09/20 3rd week 4th cycle

Press
55 x 5
62.5 x 3
70 x 6 PR meaty PR, somehow done my old 1rm for 6 reps, praise 531

Chins
26 throughout everything, volume pr

High Incline DB Press
25 x 4 x 12

Superset
Preacher Curls
30 x 3 x 10
Overhead Extensions
30 x 3 x 10

Conditioning
Tabata Boxing with Empty Log Press at the start of every set

another round of Tabata Boxing

Press PR was very nice and amount of chins is coming along nicely.

4 Likes

20/09/20
Added some mats in my deadlift holes so now the bar is level when lifting

Deadlift
130 x 5
147.5 x 3
162 x 5 These first 4 felt pretty good, last rep slightly hitched up since my hips didn’t come through and legs straightened first. Going to add in some hipthrusts next cycle and get in some more technique work with the bar actually being straight which will help.

Superset
Snatch Grip RDL
60 x 2 x 5
70 x 3 x 5
Hanging Leg Raises
3, 3, 5, 5, 5

Conditioning

Reverse Belt Sled Drags 1 = 30 Yards
25 x 1
45 x 1
65 x 1
85 x 1
45 x 2

Sled Walking Crunches
25 x 1
35 x 1

Good session all in all, filled up my keg so can be tossing that in for conditioning now also

1 Like

21/09/20

Bench
80 x 5
90 x 3
100 x 10 PR Did not expect this at all, massive PR, 2 plates moving a breeze

Superset
Bentover Row
80 x 5
90 x 3
100 x 5+3+2 Rest pause, weakness here isn’t my back it’s supporting the weight bentover the day after doing heavy DL and RDL volume, going to add in another break day before bench next cycle to allow some heavy rows
DB Bench
25 x 20, 20, 17

Superset
Chins
17 total
Pushups
35 total

Conditioning
Tabata Heavy Bag Boxing
Tabata Medium Bag Boxing

1 Like

22/09/20

Light cardio day

2000m Row
Tabata Medium Bag Boxing
2000m Row

24/09/12

Only downside with training outside is if it rains I can’t do squat or bench. Have one more squat session that keeps getting delayed with the lovely UK weather so going to fit it in mid-deload. Did some cardio and BW work instead

4000m Row
Pushups
50 total
Decline Situps
50 total
Chins
30 Singles
2000m Row

Going to write up some notes for myself since I’m basically at the end of my 4th 5/3/1 cycle

  • Deads have been my worst lift since coming back, levelling my platform tomorrow but will keep my TM and 5kg progression the same since I can still hit the 5 reps with no AMRAP on the 1+ week. Going to be swapping out RDL’s for hip thrusts and deadlift rows. Going to be adding in more ab work variation also.
  • Bench is moving smooth, going to be swapping out DB work for pushups since I’m getting too strong for my 25kg pair of DB’s. Once I can hit 5 x 20 easily on pushups I’ll cycle something more challenging in, avoiding Incline however. Saw @T3hPwnisher getting a nice plateloaded DB pair which would be useful for Kroc rows, DB bench and possibly farmers walk conditioning since I have no handles.
  • Press is moving well which is surprising, going to see if I can hit 72.5 for 5 on the 1+ week next cycle. DB work on these is fine, might start doing them standing to work on stability rather than relying on the bench.
  • Squat, also moving well, going to up the total volume on SSB
  • Chins, hitting 30 total today was a PR. Going to aim for hitting these 3 times a week. Press day going for total reps, on deadlift day slow negatives possibly weighted. Bench day volume chins again
  • Barbell Row, been following this on the same weight progression as bench.Going well, need to make sure I have a break day after deadlifting though so I don’t need to rest pause the max weight.
  • Conditioning, progressing well here, loving sled work on lower days and tabata boxing with a heavy and light bag is good. Filled up my keg so can do carries with that also
  • Cardio, still building work capacity, need to keep hitting this several times a week. Also wanting to get rogue echo bike

Forget to mention but also down 5kgs, probably going to rename the log also.

1 Like

25/09/20 Last day of 4th cycle 5/3/1

Squat
100 x 5
112.5 x 3
125 x 10 PR Moving swift

SSB Squats
60 x 20
Hanging Leg Raises
20 total

Conditioning

Sled Belt Drags 1 = 30 Yards
25 x 1
35 x 1
45 x 1
55 x 1
65 x 1
75 x 1
85 x 1
95 x 1
85 x 1
65 x 1
45 x 1

That was a tough sled session, took 8+ mins. Limited on time so did one top amrap set of SSB

2 Likes