Sat 10.13.12
Weight: 89.7
Mood: 10/10
Desire to train: 10/10
Energy: 9/10
Sleep: 9 hours
Pre-training supplement- animal pak, M-stack
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D band-pullaparts 2x10
2x8 meter walking on hands
Fsquat- 5x1 (90%+/-) 125 127.5 130 132.5 130
Deads- 3x3 165 175 185
Dynamic Bench 9x3 (40%+bands)(45sec rest) 50
Single 1x110 1x115
4 Board Press Max 5 (90%) 4x115
Pull-ups 15
Notes: I’m trying to focus on being more explosive and keeping my knees out when front squatting, but I could only think of one thing at once. However, on the last set of 130 I discovered how to think of both at once. Instead of thinking “Explode up and spread the floor” I simply thought “Explode the floor.” Judging by my form on the last set it seemed to help.
Totally spaced out using leg drive during my board press and it caught up with me on rep 4. I robbed myself of the 5th rep.
Pullups fast and non-paused because I wanted to get in as much volume as I could with only one set.
Mon 10.15.12
Weight: 90.5
Mood: 10/10
Desire to train: 10/10
Energy: 8/10
Sleep: 8 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D Band Pullapart 2x10
2x8 meter walking on hands
Fsquat- 4x5 (70%) 110
Bench 3x7 (+70%) 92.5 95 97.5
Single 105
2x10 (-70%) 75
Pullrows x 8 BW
Notes: Gawd-damn, my hips are an asymmetrical mess! But the front squats felt good. I’m still slacking on keeping my knees out.
Bench was solid, I’ll look to go 8 7 7 or even all 8s next week if I feel up to it.
Wed 10.17.12
Weight: 90.9
Desire to train: 9/10
Energy: 8/10
Sleep: 7 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D band-pullaparts 2x10
2x8 meter walking on hands
Squat- 5x3 (80%) 150 150 145 145 140
Floor Press max triple 105
Press 4x5 62.5
Light Inverted Row x 23
Notes: I completely lost my tightness and mistimed my breathing on the last floor press rep.
HIT MY GOAL OF FRONT SQUATTING 140 KILOS!!!
Fri 10.19.12
Weight: 91.3
Desire to train: 8/10
Energy: 7/10
Sleep: 8 hours
Pre-training supplement- animal pak,
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D band-pullaparts 2x10
2x8 meter walking on hands
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Fsquat- 5x1 (90%+/-) 120 130 140 130 130
Deads- 3x3 165
Dynamic Bench 9x3 (40%+bands)(45sec rest) 50
Single w/bands 1x70 1x90
4 Board Press Max 5 (90%) 5x115
Pull-ups 5x6 BW
Decline Situps 3x10
Back Ext 3x10
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Notes: Adding in more volume, a lot more volume with Dimels and Floor presses book-ending my workout. With that in mind I’m trying to be more careful about leaving more in the tank when doing accessories. Weight’s going up nicely so it should be fine.
Front Squat- hit it! Contemplating my next goal.
Deads- instead of taking a heavy triple like last week I did sets across. Still decent work.
Board- Stayed tight and smoked 115 for 5, even though last week I barely got 4.
Sat 10.20.12
Weight: 91.7
Desire to train: 7/10
Energy: 8/10
Sleep: 7.5 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up:
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D Band Pull Aparts
2x8 meter walking on hands
Power Cleans 3x3 90
Bench rear raise 3x20 5
Face Pulls 3x12 25
Shoulder Shocker 2x10 15kg plate, 5kg DBs
Cable Curl 4x12 27.5
A)EZ Curl 4x12 18.5
B)Dips 4x12
Mon 10.22.12
Weight: 91.9
Desire to train: 6/10
Energy: 6/10
Sleep: 5.5 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D Band Pullapart 2x10
2x8 meter walking on hands
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Fsquat- 4x5 (70%) 115
Bench 3x8 (+70%) 92.5 95 97.5(7)
Single 110
2x10 (-70%) 77.5 77.5(9)
V-handle PD 3x12 60
Pullrows x 6 6 4 4
Roman Chair 3x15
Back Ext 3x10
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Notes: I was sick over the weekend and thought my weight would definitely be waif-like, but it actually went up! I must’ve flipped an anabolic switch that’s allowing me to live up to my username.
Not only was the weight good after being sick, the lifts were pretty good considering I had a rough sleep and still had a fever when I went to the gym. The pressure on my face was crazy when I did handstands.
Wed 10.24.12
Weight: 92.0
Desire to train: 7/10
Energy: 5/10
Sleep: 7.5 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D Band Pullapart 2x12
2x8 meter walking on hands
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Squat- 5x3 (80%) 145 150 152.5 140 140
GM 3x6 60
Dimel 3x6 60
Floor Press Single 115
Press 3x5 65 62.5 62.5
Diamond pushups 15
Inv Row 15x10kg
Ab wheel 20
Back Ext 20
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Notes: Felt bloated! Like breakfast, lunch and my preworkout meal didn’t digest at all, they just stacked up in my stomach.
- YouTube
Fri 10.26.12
Weight: 92.6
Desire to train: 5/10
Energy: 6/10
Sleep: 7.5 hours
Pre-training supplement- animal pak, m-stack
Peri nutrition: BCAAs
Warm-up:
Jump rope
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D band-pullaparts 2x12
2x8 meter walking on hands
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
Fsquat- 5x1 (90%+/-) 140
Deads- 3x5 165 185(PR) 145
Dynamic Bench 9x3 (40%+bands)(45sec rest) 50
Single w/bands 1x70 1x90
4 Board Press Max 5 (90%) 5x117.5
Pull-ups 3x10 BW
Decline Situps 3x10
Back Ext 3x10
*Dimel Deads 4x10 40
*Fat Grip DB Floor Press 4x25 9
I’m officially over five kilos heavier than when I started this log, hence a comp update. My skinfold measurement at the navel has gone from 10mm to 14mm. Not too concerned if I get a bit fat as long as I can still do pullups, jump rope, and walk on my hands with numbers close to what I did when I was lighter. Strength is my primary goal.
Only my last rep on front squats hit decent depth.
My next front squat goal is 180.
Sat 10.20.12
Weight: 92.5
Sleep: 8.5 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up:
Scap wall slides
Foam roll only where needed
Hip flexor stretch
Shoulder stretch
3D Band Pull Aparts
2x8 meter walking on hands
Power Cleans 5x3 80
Bench rear raise 3x20 5
Face Pulls 3x12 25
Shoulder Shocker 2x10 20kg plate, 5kg DBs
Cable Curl 4x12 27.5
A)EZ Curl 4x12 18.5
B)Dips 4x12
Mon 10.29.12
Weight: 92.6
Sleep: 8.5 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up
Fsquat- 4x5 (70%) 120
Bench 3x6 (+70%) 95 97.5 100
Single 112.5
2x10 (-70%) 80 80(8)
V-handle PD 3x15 60
Pullrows x 6 6 4
Roman Chair 2x12 2.5
Back Ext 2x15 2.5
Wed 10.31.12
Weight: 92.9
Sleep: 8.0 hours
Pre-training supplement- animal pak
Peri nutrition: BCAAs
Warm-up
Squat- 5x3 (80%) 155
GM 3x8 60
Dimel 3x8 60
Incline max 5 90(PR)
Press 4x5 65
Diamond green band pushups 7
Inv Row 20
Pink band Ab wheel 10
Back Ext 20
Notes: Last session before the meet this Sunday.
