Enough lurking, more logging.
Stats: BW 85kg
6’1"
1 years training
Program is similar to WSFSB 3
Bench 80kg x 3 2012 goal: 100kg x 1
Deadlift 150kg 2012 goal: 170kg x 1
Oly Squat 100kg x 5 x 5. 2012 goal: 140kg x 1
Front Squat 95kg x 3. 2012 goal: 110kg x 1
Press 55kg. 2012 goal: 60kg for 5 + reps
BW pullups x 5 2012 goal: 10 x BW, + 20kg x 1
Oh dear. Time to get lifting
Goals: improve all these lifts. Gain weight. Still look half decent.
Today’s session
Deficit deadlift off 6 inch platform - worked up to 115 x 3 x 2
Conventional deadlift - 1 set of 130 x 3, 1 set of 130 + approx 15 kg band tension x 3
Bulgarian split squats 1xBWx15, 1x20kgx8, 1x40kgx8
Box squat (high bar, sitting back, slightly above parallel) 100kg x 20
Platform was too tall, lower back rounded too much on heavier sets.
Meant to perform the conventional sets for speed - totally failed in my judgement of weight to use here - became more or less m.e. sets. Still felt good.
Started doing 20 rep squats as a finisher last week - up 20kg this week. Control down onto the box needs work.
Any advice on anything will be appreciated.
Today’s workout
One arm dumbbell push press - 20 kg x 3 each arm ss/ 3 pullups with slow negative
4 x 30kg x 3 reps ss/ 3 slow negative pullups
Alternating low incline 20 kg plate bench press (mouthful) - 3 x 20 reps
Ss/ front squat shrugs 3 x 60 kg x 20 reps
25 kg log press x max reps ss/ 40 kg Kroc row x max reps x 2 supersets
11 or 12 reps in both movements/ both arms in both supersets
Left arm is noticeably weaker in push pressing - will stick to dumbbells for a few weeks to combat this. All pp reps done for max speed.
Not a lot to say about pullups, just got to keep grinding away.
First time doing front squat shrugs. Feels odd at the moment.
My log is yet to have any handles attached, so it was wobbly as hell. Shoulders still burnt - fried from the earlier exercises.
No videos today
Today - Squats
Bar x 10
60kg x 3
60kg x 3
70kg x 3
80kg x 3
95kg x 3
105kg x 5 Weight PR
Step ups to a hip height box
3x10 reps x BW. All easy
Semisumo deadlift 100kg x 20 reps
Did these after front squats last week. Then it was a lot harder on my lungs, but my form was more solid. Didn’t feel any strain today, but I’d like all the reps to look roughly the same. Maybe deadlifts aren’t the best choice for this. may switch to 20 rep oly squats for deadlift assistance and 20 rep box squats for squat assistance.
Vids: - YouTube
http://www.youtube.com/watch?v=FSVCGXe4PME
Bench
Bench press
bar x 10
40kg x 5
Foam press
40kg x 5
60kg x 5
70kg x 5
85kg x 5 (see vid)
90kg x 4 a failed 5th rep (video withheld due to copious swearing)
20kg plate seated shoulder press
3 sets x 8 reps
Kroc row 42.5kg x 3 x 15reps ss/ easy band pullaparts 3 x 20 reps
Cut off here, would’ve liked to do more back work, but have revision to do, and the 90 kg miss drained me somewhat.
Deadlift day
OH squat - bar x 2 x 5 reps
Deadlift - 60kg x 5
80kg x 5
Add bands (10-15kg at top2-5 at bottom)
80kg x 5
100kg x 3
120kg x 3
135kg x 3
Not worth recording. Leg drive at the bottom felt really good.
Family emergency - cut off here, then went to school (it wasn’t that big an emergency)
3 hours later
20 rep squats - 65kg
Way too easy - only 1 breath between each rep. Using these as quad assistance on deadlift and squat days, so the intensity won’t be as high as a fully fledged 20RS program. Upping the weight to 70kg on Saturday, and performing after heavy squat variation.
Should be a bit more intense.
RDLs 60kg x 12
80kg x 10
100kg x 10
Just getting a good hamstring stretch in.
During writing this, my quads have decided to feel like they’re on fire. Can’t wait to up the intensity on Saturday
Short but sweet session today. Caught up on missed back volume.
BW pullups - 8 sets of 3
One arm dumbbell push press
20kg x 5
32.5 x 5
37.5 x 3
37.5 x 3
Pull over - 20kg x 12 x 3 sets superset with
Parallel grip dumbbell bench - 20kg x 14, x 14, x 20
Kroc row 37.5 x 20 x 20 superset with
Axle Upright row 30kg x 10 x 10
Moved this squat session forwards a day, as I’m having a minor operation on Monday that will put me out of action for a few days (maybe weeks for leg training), and I wanted to get Monday’s session in on Sunday.
Wide stance low bar box squats (inch above parallel) - worked up to 3 triples at 100 kg. Pb with this setup is 130 x 2, but I kept it easy due a missed days rest since Wednesday, and saving myself for the 20 reppers.
Olympic squats - 75kg x 3
75 kg x 20 (see vid) - still pretty easy - paused the last couple of reps. Once recovered from the op, I’ll go for this again, then bump it up to 82.5kg.
Squat holds - 115kg x 20 seconds clean grip
135kg x 20 seconds oly grip x 2.
Wishing I’d done some posterior chain work now - nothing felt like hard work this session, and I cut it off too early before I could get some real volume in.
Benchin (kg)
Paused bench
Bar x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 3
70kg x 4 (see vid)
Bench 60kg x 13
3x 5 neutral negative pullups superset with
Seated plate shoulder press
20kg x 10 2 rep PR
20kg x 10
20kg x 8 (wtf?)
Kroc row 37.5kg x 25 each arm (possibly a rep PR)
10 kg plate raises x 20 (20 rep squats aint got nothing on these)
[quote]spar4tee wrote:
following[/quote]
Good to have you along for the ride.
Operation (fistulotomy) yesterday went fine. Off school today because of the general anaesthetic. Next workout will be a light weight high reps upper body day - no heavy straining. Probably get round to that on Thursday or Friday. Lower body will have to wait a little bit longer, just while I heal up. Currently I can BW squat with no issues (did it instinctively when saying hello to the dog), even though the nurse said I shouldn’t. I won’t push it.
First day back since the op. Also a very hot day by British standards. This was… sticky.
Put some mountain dog style shoulder work in today. Felt lateral swings more in my traps than delts, but this might’ve been down to me being lazy and using plates instead of dumbbells - had to work to make sure I didn’t smack my knee cap.
Max reps incline
20kg x 17
20kg x 17
20kg x 20
Staggered with pullups 3 x 3
Aim for 3 sets of 20 next week.
Barbell row - 60kg x 10
80kg x 9
80kg x 9
DROPSET 60kg x 10 all superset with
Rear delt flies - 5kg each hand x 60 x 3 FUUUUUUUUUU
Lateral swings - 20kg each hand x 30 x 4 superset with
Band standing tricep extension - 25 x 4
I miss squats
First serious shoulder DOMS I’ve had since I gave them their first ever dedicated workout. Very nice job Mr Meadows.
Today
Partial pin front squat - didn’t want to go full depth with a heavy weight yet.
60kg x 4
80kg x 2
100kg x 2
110kg x 2 feet too far back on this set - big torso lean. 100kg set looked a lot more like a regular front squat.
20 rep squats - 80kg - felt ugly, and looked ugly. Not a good set.
Rdls - 80kgx 10
100 kg x 10
110 kg x 5 - should’ve been good for 8, so DROPSET - 100kg x 5
Tabata - farmers walk - 20kg plate each hand ghetto weighted vest - two 20kg plates held together by two belts, one belt over each shoulder, one plate in front, one behind. Imagine one of those guys you see walking the streets as human advertising, but with cast iron instead of a piece of cardboard praising Jesus.
Rounds 5 and 6 I put the handheld weights down, but I picked them back up for 7 and 8. This was fun.
Vids
100kg - YouTube
110kg
Skwatz
Bench 40kg x 8
50kg x 5
60kg x 5
67.5kg x 5
75kg x 5 - 5kg PR Finally felt chest working on flat bench. Normally intense shoulder contraction.
60kg x 14 1 rep PR. Aaaaand we’re back to the shoulders.
Seated plate overhead press
20kg x 7 - 
not feeling these
Superset with pullover
20kg x 10 triceps burnt out first - fml
Kroc row
37.5kg x 30 - 5rep PR - again with the arms burning out first -.-
75kg x 5 - YouTube
Sumo deadlift
60kg x 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3 roughly as difficult as it would be conventional. Interesting to see there’s not much difference between both styles. Can anyone take a quick look at my limb lengths and lifts, and voice an opinion on which I’m better suited to? Or, tell me to shut up, stop overthinking it, and lift.
Skwatz - high bar
82.5kg x 3
82.5kg x 20 - forward lean?
Good mornings - low bar
60kg x 8
80kg x 8
DROP SET - 60kg x 12
Pretty nice session. Still freakin hot here. Little disappointed with squat form - too much forward lean IMO. Tons better than Saturday though.
140kg x 3
20kg plate incline press
X 20
X 20
X 25 all PRs, until I realised I hadn’t set the bench to incline. FML
Staggered with pullups - as many as poss in-between sets
Barbell row (with dead stop on bench at bottom)
60kg x 10
80kg x 10
90kg x 7
Superset with lying reverse flys
5kg x 60 x 2 sets (pussied out of the last one)
Got some sort of bruise on my right shoulder blade earlier playing football (soccer). During the session started getting pain radiating up from the scapula to the AC joint, so I called it.
Back pain was gone the next day. Annoyed now that it stopped me.
Partial pin back squat
60kg x 5
80kg x 3
100kg x 3
110kg x 3
110kg x 3
20 rep squats - 85kg
Form felt better than last week.
Rdls - 85kg x 10
100kg x 10
110kg x 10 - 5 rep PR
110kg x 3 set 2 - YouTube
85kg x 20 - YouTube
Vids didn’t seem to work. I’m uploading all these entries from an iPod, so for some reason I can’t watch any YouTube videos through this site - just a blank space where it should be. Have all my uploads worked ok?