Journey to 1000 Pounds

Training Logs
21

16 November 2012

Conditioning - 4.2km in 21 mins

17 November 2012

C5W2

Warm up for deadlifts
Glute bridges - BW x 10 superset
Plate deadlifts (in lieu of KBs) - 10kg, 15kg, 20kg x 10

Military Press
20 kg x 5
30 kg x 4
40 kg x 3
45 kg x 3
50 kg x 4, 2 - Should have gone for a 5th rep on the first set. Rested 1 min after the first set

Romanian Deadlift
20 kg x 5
40 kg x 5

Deadlift
60 kg x 5
72.5 kg x 4
85 kg x 3
97.5 kg x 3
chalked up here
110 kg x 3
112.5 kg x 2
115 kg x 1
92.5 kg x 3 x 3

I’ve decided to work up to a light single for deadlifts every week followed by some backoff sets. This week I went 80% for 3 x 3. And chalk is the shit.

22

Some catch up to do here…

18 November 2012

Conditioning - 4.1km in 24 mins

Front Squat
20kg x 3
30kg x 3
40kg x 3 x 8

Weighted Pull Up
BW x 5
10kg x 3
10kg x 7, 15kg x 5, 20kg x 3
15kg x 7, 20kg x 5, 25kg x 2, 2

Good Morning
20kg x 10
32.5kg x 8 x 5

Barbell Curl
20kg x 20 x 5

My biceps are as weak as shit…

23

19 November 2012

5 rounds for time:

3 DB snatch x 15kg (per arm)
6 DB swings x 17.5kg
9 burpees

This was 9:38 of hell but my only form of HIIT these days. Lower back was kinda sore though.

24

21 November 2012

C5W3

Back Squat
20kg x 10
40kg x 5
60kg x 3
75kg x 5
85kg x 3
95kg x 1 x 5 - didn’t feel strong enough to go for a double on the first set but the reps felt better as the sets went by. Cut squats here because of a lack of time.

Bench Press
20kg x 5
40kg x 5
57.5kg x 5
65kg x 3
72.5kg x 5 - this is a 2.5kg PR over last week’s 70kg x 5. Squeezing the bench between my thighs really helped tons.
60kg x 10

DB Row
20kg x 20

Pull Up
5 sets of 10 reps done throughout the day

25

24 November 2012

C5W3

Military Press
20kg x 5
27.5kg x 3
35kg x 1
42.5kg x 5
47.5kg x 3
52.5kg x 5 - this matches my all time 5 rep max. Last week 50kg for 4 reps was all I could have gotten so this was very surprising indeed but I’ll take days like these anytime
45kg x 6

Romanian Deadlift
20kg x 10
40kg x 5

Deadlift
60kg x 5
70kg x 3
80kg x 1
90kg x 5
102.5kg x 3
115kg x 1
117.5kg x 1
120kg x 1 - felt good here so I decided to go on
122.5kg x 1
125kg x 1 - with chalk this was so much easier
112.5kg x 3
105kg x 5 - this was all I had left in me

Pretty satisfied with the way my training’s been progressing so far especially for my upper body lifts which just some time ago seemed like they were stalling. But what I can probably see is that progress comes in spurts so it’s better to look at the big picture of a longer timeframe.

Also I’ve been doing some direct ab work in the form of crunches and leg raises these past couple of days, and coming into today’s workout my abs were still aching but still managed to get in a decent training session. If all goes well tomorrow will be some accessory work for the quads, back and arms.

And lastly carb backloading has been working well for me so far. Definition in my midsection is increasing as well as vascularity on my arms even though I’ve not been limiting myself to what I eat post workout and even on dinners/suppers on non-lifting days. Been consuming stuff I’d never thought I would ever eat again e.g. McDonalds, chinese dim sum and awesome homemade peanut butter and banana sandwiches, all in the evening/night time of course. Waking up as lean as the day before has pretty much convinced me that supper can be awesome in more ways than one :slight_smile:

26

25 November 2012

Front Squat
20kg x 5
30kg x 3
40kg x 3
45kg x 1
50kg x 1
55kg x 3 x 6 sets

supersetted with

Weighted Chins
BW x 5
+5kg x 3
+10kg x 6 x 4 sets

Good Morning
20kg x 10
32.5kg x 10 x 4 sets

Incline DB Press
16kg x 10
18kg x 10
20kg x 10, 6, 6

supersetted with

Barbell Curls
20kg x 20 x 5 sets - 1 min rest between sets

Got some blood flowing and a good pump. Might not be able to train this Wednesday evening as usual because of some army-related exercise so I’ll take it as a short break after 5 weeks on 5/3/1.

27

1 December 2012

Front Squat
20kg x 5
30kg x 3
40kg x 3
50kg x 1
60kg x 3 x 6 sets

DB Press
10kg x 12
14kg x 12
18kg x 12
20kg x 10
22kg x 8
24kg x 6

supersetted with

Pull Ups
6 sets x 5 reps

*90s rest periods. Hit the reps for DB press as planned

Dips
3 sets x 10 reps

supersetted with

DB rows
20kg x 10
22kg x 10
24kg x 10

followed by a set of 20 pushups and DB rows for 2 sets of 12kg x 10

*60s rest periods

BB Curls
20kg x 10 x 5 sets

supersetted with

2 Arm DB Extensions
12kg x 10
14kg x 10
16kg x 10 x 3 sets

*30s rest periods. Got a ridiculous pump

Leg raises
Straight - 3 sets x 10 reps
Bent Knee - 3 sets x 10 reps

Rowing machine
500m in 2 mins

*This nearly killed me LOL

It’s been a week since I hit the gym. Trained at a hotel gym which had a squat rack but no bench rack, but had DBs from 22kg to 30kg, so I worked with what I had. Diet was crap the past week outfield and I must have lost a little weight when I returned. Fixed that with a Double McSpicy meal on Thursday night and resumed CBL the next couple of days. Had some rice with curry, barbecued chicken and fish with veggies for dinner after training but that was it because I was up for a buffet breakfast this morning. I know it flies entirely in the face of CBL but it’s not everyday that I get to stuff my face at a buffet. I don’t usually eat breakfast, but when I do…

Plate 1 - 1 omelette (maybe about 2 eggs in there), 2 chicken sausages, 2 pieces of salmon, 4 strips of bacon, 1 hashbrown and 1/4 of a grilled tomato

Plate 2 - Beef, chicken and pork ham with salad, 2 sunny side up eggs, another 2 pieces of salmon (it was good) and a small serving of chinese-style chicken

Plate 3 - 2 small pancakes with butter and maple syrup, 1 croissant with butter and orange marmalade. This was the shit.

Plate 4 - 1 siew mai and 1 pork bun, chinese style

Plate 5 - Another croissant because it was the shit

Finished with a cup of cappucino. Burp. Not sure how many calories was that, but I woke up this morning at 60.0kg and returned at 61.7kg.

My next training session will probably be in a week’s time or so, after that I’ll be on holiday to South Korea for a week from 14 Dec onwards :slight_smile: As such I will be taking a break from 5/3/1 and doing more DB work from now. Am also toying with the idea of different training programs starting next year for a fresh start so we’ll see how it goes :slight_smile:

28

7 December 2012

Military Press
20kg x 4, 4
35kg x 3
45kg x 2
50kg x 1
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1

*Was hoping to get 62.5kg but 60kg was an absolute grinder. Decided to save some energy for deadlifts.

Deadlift
60kg x 4, 4
80kg x 3
100kg x 2
110kg x 1
115kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x 1 PR

*Very satisfied with this especially after a week outfield.

As with last week I had a military exercise which meant lots of time under the rain and sun, lifting heavy ass 155mm rounds, lack of sleep (8.5 hours in 2 days) and crappy food. Was back on Wednesday afternoon and the highlight of the week was on Thursday evening when we were treated to pizza, chicken wings and beer :slight_smile:

From the looks of it I will be hitting the gym on Sunday for another session focusing on some DB work and accessories, and I will be testing my 1RMs for squat and bench on Wednesday before flying off on Friday. Got a week to rest and think about how I want to continue my training for the New Year.