Mr179's Log, Bigger with Video

22/09/2011 Upper Body Repetition
Bench Press
50x3,x3,x3,x3
Db Bench Press
15’sx25,x20,x15
Chinup/Bent Over Lateral Raise SS
-BWx8,x6,x-8
-8’sx8,x10,x8,x10
Arnold Press
-12.5’sx12,x12,x12
Incline Curl
-8’sx10,x10,x10

Hmmm ok session. Nothing spectacular by any means but got it done and felt good by the end. Bench at start was for technique. Struggling there, definitly think thats my weak point on pressing, shit form.

23/09/2011 Lower Body Max
Bench
-50x3,x3,x3,x3
Sumo Deadlift
-60x3,x3 100x3,x3 120x3,x3 130x2 PB
Extreme Range Split Squat
-BWx10,x10,x10
Glute Ham Raise
-BWx10,x10,x10
Heavy Db Holds
-30’sx60seconds,x40seconds

Good Session, solid. 130x2 is a PB in weight and reps for sumo stance. Happy, though failed at the 3rd rep. Everything else was just getting in some extra work. Slowing getting technique for bench sorted I think.

26/09/2011 Upper Body Max
Power Clean/ Front Squat/ Push Jerk Complex
-40x3,x3,x3,x3
Low Incline Bench
-40x3,x3 50x3,x3 55x3,x3 60x3,x3 65x3 70x3
Db Bench
-17.5’sx15,x8
Rack Pull/ Face Pull SS
-100x8,x8,x8
-5pltsx12,x12,x12
Db Shrug
-15’sx10,x10,x10
Incline Hammer Curl
-8’sx10,x10,x10,x10

Really good session. Properly enjoyed it. The initial complex went well, felt powerful after and felt it primed me for the work to come. After experimenting found the right “groove” as such in terms of keeping low back fully arched and keeping the tightness in the upper back, got this so much easier on the low incline rather than the flat bench. Happy with numbers, think actually that is a Pb in this gym which I’m extremely happy about. That was followed directly with the high rep sets, which you can see completely killed me after the first one, on;y got 8 reps on the follow up! The Rack Pull (which was from 1.5" or so) and Face Pull combo worked really well I felt and was feeling this in the upper back and following these 2 up with the Shrugs finished that off nicely. Finished with some curls, which surprisingly left me with a really really good pump, felt it working really well.

27/09/2011 Lower Body Dynamic
Power Clean/Front Squat/Push Jerk Complex
-40x3,x3,x3,x3
Jump (to low box with weight) followed immediately by Jump (to high box with weight dropped)
-BWx1,x1 +20x1,x1 +25x1,x1 +30x1,x1 +45x1,x1 BWx1,x1
Extreme Range Split Squat
-+10x10,x10,x10
Glute Ham Raise
-BWx10,x10,x10

Another solid one! Loving starting with the complex, makes me feel powerful and explosive. Jumps were good fun, felt good. Think next week will change this to a weighted reactive box jump- DeFrancosTraining.com - 50" weighted reactive box jump - YouTube.
After these and with additional weight this week the Split Squats were tough! Sweating buckets! And then finished the agony with some lovely GHR’s which were intended to be weighted but I just couldn’t face it today!

28/09/2011 Upper Body Repetition
Hang Clean/Front Squat/Push Jerk Complex
-40x3,x3,x3,x3
Db Low Incline Bench
-17.5’sx15,x15,x14,x8
One Arm Row/Face Pull SS
-17.5x8,x8,x8,x8
-5pltsx12,x12,x12,x12
L-Lateral Raise
-5’sx12,x12,x12,x12
Db Shrug/Preacher Curl
-15’sx10,x10,x10
-20x10,x10,x10

Good workout. Great intensity, like all my sessions this week. Really enjoying it recently. That complex is just getting easier and easier really liking it. Pressing endurance is terrible, was fine for 3 sets then BAM, lost it.lol Everything else speaks for itself really, get the work done, face pulls are my favourite upper back exercise btw!

29/09/2011 Lower Body Max
Hang Clean/Front Squat/Push Jerk Complex
-40x3,x3,x3,x3
Low Box Squat
-20x3,x3 40x3,x3 50x3,x3 60x3,x3 70x3 80x3 85x3 90x2
Extreme Range Split Squat

  • 20x10,x10
    Glute Ham Raise
    -BWx10,x10,x10
    Bb Rollout
    -25(2x2.5 bumper plates)x10,x10,x10
    Pallof Press
    -5pltsx10,x10,x10

Solid! Complex feeling powerful! Lots of sets on squats, hopefully will see them numbers climbing though! Wrecked on Split Squats, couldn’t do the last set. GHR’s were fine, nothing to report and ab exercises did what they were intended to do! Some Lat and Biceps tomorrow!

Doing work in here, keep it up!

I didn’t see anywhere, but how is your training set up? I see upper/lower 4xweek but that’s all. Just curious to see what methods you’re using.

[quote]ashylarryku wrote:
Doing work in here, keep it up!

I didn’t see anywhere, but how is your training set up? I see upper/lower 4xweek but that’s all. Just curious to see what methods you’re using.[/quote]

Hey man, emm, well already doubting that I will be able to train tomorrow as my bro is heading over to visit from back home in Ireland and gym is stupidly srict on letting people in with insurance and whatnot. First week and a bit was just feeling it out in terms of a new routine but it has progressed now into 2 max days for upper and lower pressing, a higher rep day for upper and a dynamic day for lower with a day for Lats and Biceps on the last day of the week to focus on these two a bit more as aesthetically its needed and want the volume. Doing the complex which has been listed in the last few workouts first everyday, increasing by 2.5kg a week, so really slowly progressing, making sure form is good, just to get that extra bit of work in and warm everything up.

30/09/2011 Lats and Biceps
Pullups
-BWx3,x3,x3,x3,x3,x3,x3,x3,x3,x3
Yates Row/Cable Row SS
-40x15,x15,x15
-8pltsx15,x15,x15
WG Pulldown/CG Pulldown SS
-5pltsx15,x15
-5pltsx15,x15
EZ Bar Curl/Incline Hammer Curl
-20x10,x10,x10
-8’sx10,x10 7’sx10

Happy I got this session in. Feel it needs a bit of tweaking though. Will see how it goes next week.

02/10/2011 Conditioning
10x 40yard sprints on small incline w/ 60 second rest periods

Done! Was tough lowering the rest periods though!

03/10/2011 Upper Body Max
Hang Clean/Front Squat/Push Jerk
-42.5x3,x3,x3,x3
Low Incline Bench Press
-20x3,x3 40x3,x3 50x3,x3 55x3,x3 60x3 65x3 70x2
Db Press
-17.5’sx10,x13
Rack Pull (from above knee)
-110x6,x6,x6
Face Pull
-6pltsx8,x8,x8
Chinup
-BWx8,x6,x4
Incline Hammer Curl
-10’sx8,x8,x6

Good Session, bit of a disappointment that only got the 2 reps on the bench, but the session got stronger and better throughout and was well worked by the end.

04/10/09 Lower Body Dynamic
Hang Clean/Front Squat/Push Jerk Complex
-42.5x3,x3,x3,x3
Reactive Box Jump
-BWx3 25x3,x3 30x3,x3 40x3
Extreme Range Split Squat
-20x8,x8,x8
One Legged Deadlift
-BWx8,x8,x8
Side Plank
-30sx3
Press-up Position Plank
-60sx2

Happy with today, well worked. Nothing too amazing about anything but I was feeling this walking up the stairs a good while later!

05/10/2011 Upper Body
(1)
-Box Squat: 75x3,x3,x3,x3,x3
-Push Jerk: 45x3,x3,x3,x3,x3
(2)
-Db Bench Press: 20’sx5,x5,x5
-Rack Pull: 100x5,x5,x5
(3)
-Chinup: BWx8,x7
-Face Pull: 8pltx8,x8
-Incline Hammer Curl: 10’sx8,x8

Tried something different today just for fun. Really enjoyed it. Workout was performed in the 3 circuits. Nothing too heavy and was all fairly easy. Hoping to improve the chins though. Very poor. May see how reorganizing my workouts into these mini circuits fits into the rest of my training.

06/10/2011 Lower Body
(1)
-Box Squat: 75x3,x3,x3,x3,x3
-Push Jerk: 45x3,x3,x3,x3,x3
(2)
-Romanian Deadlift: 80x5,x5,x5
-Front Squat: 50x5,x5,x5
(3)
-Glute Ham Raise: BWx8,x8
-90/90 Split Squat: 20x8,x8
-Db Calf Raise: 10x8,x8
(4)
-Chinups: BWx4,x4,x4,x4

Another solid one! Everything was easy! Added in some chins just to add a little work. Upper Body again tomorrow. Looking forward to it!

07/10/2011 Upper Body Dominant
(1)
-Box Squat: 75x3,x3,x3,x3,x3
-Push Jerk: 45x3,x3,x3,x3,x3
-Pull Up: BWx3,x3,x3,x3,x3
(2)
-Db Low Incline Press: 20’sx5,x5,x5
-One Arm Row: 20x5,x5,x5
(3)
-Alternating OH Press: 15’sx5,x5,x5
-Incline Hammer Curl: 12.5’sx5,x5,x5

And done. Was easy! Liking this setup! High frequency seems to suit me. Anyways, planning a relaxing weekend and hitting it hard again on Monday!

10/10/2011 Upper Body Dominant
(1)
Box Squat: 80x3,x3,x3,x3,x3
Push Jerk: 50x3,x3,x3,x3,x3
Pull Up: BWx3,x3,x3,x3,x3
(2)
Low Incline Db Press: 22.5’sx5,x5,x5
One Arm Row: 22.5x5,x5,x5
EZ Curl: 22.5x5,x5,x5
(3)
Chin Up: BWx8,x6
Incline Db Curl: 8’sx10,x15

Another solid session. Really easy. Weights are flying up. Still tinkering with the final format of this plan but keeping the main strength circuit consistent which is the most important thing! Back at it again tomorrow.

11/10/2011 Strength Circuits
(1)
Box Squat: 80x3,x3,x3,x3,x3
Push Jerk: 50x3,x3,x3,x3,x3
Pull Up: BWx3,x3,x3,x3,x3
(2)
Romanian Deadlift: 85x5,x5,x5
Low Incline Db Press: 50x5,x5,x5
One Arm Row: 25x5,x5,x5
(3)
Hang Jump: 85x5,x5,x5
Calf Raise: BWx8,x8,x8

NB:
-Db exercises with 2 Db’s are now recorded with the combined weight.
-Hang Jump is performed with minimal leg drive focusing on jumping as much as possible with calves.

Done. Solid. Slowly but surely the workout is evolving and taking shape well. Since I started with this I don’t think I have had a sluggish workout. Feeling powerful, motivated and can’t wait to get back in the gym when I leave. Until next time folks…

Plan Outline
Every Training Day:
Strength Circuit 1
5 Sets x 3 Reps
1.Box Squat
2.Push Jerk
3.Pull Up

Each week going heavy one each exercise once whilst keeping the other two at prescribed weight.

Strength Circuit 2
3 Sets x 5 Reps
1.Sumo Deadlift
2.Bench Press
3.Rack Pull

Additional Work
After the strength work on each day additional work will be completed. Keeping it simple with Iso’s on whatever I feel is needed.

12/10/2011
Strength Circuit 1
Box Squat: 80x3,x3,x3,x3,x3
Push Jerk: 50x3 52.5x3 55x3,x3 60x2
Pull Up: BWx3,x3,x3,x3,x3

Strength Circuit 2
Sumo Deadlift: 100x5,x5,x5
Db Incline Press: 45x5,x5,x5
Rack Pull: 100x5 110x5 120x5

Additional: Traps and Biceps
Face Pull: 5plts x8,x8,x8,x8,x8
Incline Db Curls: 16(combined weight)x8,x8,x8,x8,x8

Solid solid session. Strength Circuit 1 was easy, think I had the last rep on the Push Jerk but a poor second rep so stopped it there. Strength Circuit 2, EASY. Think I will lower the pins on the rack to go just below the knee next time on Rack Pulls though. Additional work was grand nothing really to report. Thats all folks, until tomorrow.

NB
Forgot to add, the Push Jerk of 60x2 is a PB.