T Nation

Steigs - T-Ransformation Log 2018

t-ransformation2018

#182

5 July

Weight - 96.1kg

Squat - 5 sets: (Warm up 60kg 5 100kg 5 140kg 3 150kg1) 150kg 5 5 152.5kg 5 5 5

Incline BB Bench - 3 sets: 70kg 12 12 12
Incline Leg Press - 3 sets: 160kg 12 12

Cable Low Row NG - 2 sets: 72kg 12 12
BB Hip Thrusts from pins - 2 sets: 100kg 12 12


#183

10 July

Weight - 99.2 kg

Trap Bar Deadlift (not including the bar) - 5 sets: (Warm up 40kg 5 80kg 5 120kg 4 160kg 1) 160kg 5 5 5 5 5

Hammie Curls - 3 sets: 57kg 12 12 12
NG Lat Pull Downs - 3 sets: 75kg 12 12 12

PG Low Cable Row - 3 sets: 48kg 15 15 15
Cable Tricep Pull Downs - 3 sets: 15 15 15


#184

11 July

Weight - 97.5kg

Bench - 5 sets: (Warm up 60kg 5 100kg 3 105kg 1 5) 105kg 5 107.5kg 5 5 5 5

The last rep of the last set was probably not as deep as would have been ideal, but the rest felt controlled.

NG Lat Pull Down - 3 sets: 75kg 10 10 10
Hammie Curls - 3 sets: 59kg 10 10 10

Cable Incline Flys - 3 sets: 91kg 12 12 12
Bicep Curls EZ Bar Machine - 3 sets: 32kg 12 12 12

Crunches - 15


#185

12 July

Weight - 97.1kg

Definitely struggled for motivation for this morning’s session: having stayed up until gone 1 watching England in the WC out here. With only 4 and a bit hours sleep it was tough to get going, but bizarrely it was fine once I got into the groove

Squat - 5 sets: (Warm up 60kg g 100kg 5 140kg 2 150kg 1) 150kg 5 5 155kg 5 5 5

Incline BB Bench - 3 sets: 70kg 12 75kg 12 12
Incline Leg Press - 3 sets: 180kg 12 12 12

Cable Low Row NG - 3 sets: 59kg 12 12 12
Cable Tricep Pull Downs - 3 sets: 12 12 12


#186

Where are you mate? On your hols?


#187

Live out in the Middle East so three hour time difference.


#188

13 July

OHP - 5 sets: (Warm up 40kg 5 50kg 5 60kg 1) 60kg 5 5 5 5 5

Seated PG Cable Row - 3 sets: 50kg 12 12 12

Seated DB Shoulder Press - 3 sets: (25kg db 8) 30kg db 8 8 6

Seated EZ bar plus 20kg bicep curls: 12 12 12

Dips - 3 sets: 12 12 12
Ab Roll Outs - 3 sets: 12 12 12
Cable Reverse Delt Flys - 3 sets: 3.75kg 12 12 12


#189

14 July

Front Squat - 5 sets: (Warm up 50kg 8 5 8 60kg 5) 80kg 5 5 5 5 5
Chin Up - 5 sets: 5 5 5 5 5

Seated Db Press - 3 sets: 60kg 12 12 12


#190

15 July

Weight - 97.1kg

5RM re-test week

Trap bar deadlift (not including the bar) - 40kg 5 80kg 5 120kg 1 160kg 1 170kg 5

Incline DB Bench - 3 sets (30kg 6 warm up) 34kg 10 36kg 10 10
Hammie Curl - 3 sets (55kg 6 warm up) 55kg 10 10 10

Tricep Cable Pull Down - 3 sets: 12 12 12
EZ Bar Machine Single Arm Bicep Curl - 3 sets: 32kg 10 10 10


#191

16 July

Weight - 97.5kg

Bench - (Warm up 60kg 5 80kg 6 100kg 3 110kg1) 110kg 5 112.5kg 4 - Re-test done - 110kg
Mix of lat pull downs and single arm cable rows before 5 reps to activate lats

DB Incline Bench Press: 36kg db 12 12 12
Cable Low Row: 55kg 12 12 12

Hammie Curls: 48kg 12 12 12
DB Seated Lat Raises: 6kg db 20 20 20

Tricep Cable Extensions: 15 15 15
Crunches: 15 15 15


#192

19 July

Weight - 97.5kg

Squats - (Warm up 60kg 5 100kg 5 140kg 3) 160kg 5 went up smoothly 170kg 5 not to depth, probably an inch maybe two short - call the 5RM 165kg

Hammie Curls - 3 sets: 55kg 12 12 12

PG Low Cable Rows - 3 sets: 55kg 12 12 12
Incline DB Bench - 3 sets: 32kg 12 12 12

Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 15 15 15
Tricep Cable Extensions - 3 sets: 98kg 15 15 15 (last set probably more like 12-13)

So…after an 8 week strength focus here are the figures

Trap Bar Deadlift (not counting the bar) 140kg - 170kg +30kg
Bench 102.5kg - 110kg +7.5kg
Squat 145kg - 165kg +20kg

Bench is the glaring anomaly, but, given my shoulder injury history, I am pretty happy with it. For the first time I can remember, I feel as though I can get tight on the bench and feel the right muscles working and feel in control of the weight. Definitely room for improvement, but it feels as though it has come on a long way.


#193

20 July

Squats - 50 reps at 100kg as fast as possible - 6:11 mins

OHP - 5 sets: 60kg 5 5 5 5 5

NG Chin Ups - 5 sets: 5 5 5 5 5

Close Grip NG Low Row - 5 sets: 100kg 5 5 5 5 5

Machine Shoulder Press Seated - 3 sets: 60kg 12 12 12

Ab Roll Outs - 3 sets: 12 12 12

Cable Face Pulls - 3 sets: 16.25kg 12 12 12


#194

22 July

Weight - 97.5kg

Squats (Down to pins and 1 second hold) 3 sets: (Warm up 60kg 6) 140kg 8 8 8
45 degree incline db press 3 sets: (Warm up 32kg 6) 36kg 8 8 8

Incline BB Bench 1 second hold at bottom 3 sets: 80kg 8 70kg 8 8
Split Squat DB 3 sets: 24kg db 8 8 8

Incline Cable Chest Fly 3 sets: 64kg 8 8 8
Leg Extension 3 sets: 55kg 8 8 8
Crunches (Exhaling fully at the top) 3 sets: 8 8 8


#195

26 July

Lat Pull Down - 3 sets: 75kg 12 12 12
BB Hip Thrusters off pins - 3 sets: 100kg 12 12 12

Cable Low Row PG - 3 sets: 75kg 12 12 12
Hammie Curls - 3 sets: 55kg 12 61kg 12 12

Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12

3 sets of prowler pushes


#196

27 July

Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 100kg 4 140kg 1) 140kg 8 8 8 8
20 degree incline db press 4 sets: 36kg 8 8 8 8

Incline BB Bench 3 sets: 72.5kg 8 8 8
Raised toe DB RDL 3 sets: 24kg db 8 8 8

Incline Cable Fly 3 sets: 64kg 8 8 8
Leg Extension 3 sets: 84kg 8 8 8
Crunches 3 sets: 8 8 8


#197

29 July

Lat Pull Down (NG) - 4 sets: (Warm up 75kg 6) 77kg 8 8 8 8
BB Hip Thrusters Off Pins - 4 sets: (Warm up 100kg 6) 100kg 8 8 8 8

Cable Low Row PG - 3 sets: 77kg 10 10 10
Hammie Curls - 3 sets: 61kg 10 10 10

Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12 (although more like 8 with 4 forced reps)
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12

Watt Bike - Tabata 20 secs on 10 secs off 4 minutes 8 rounds.


#198

31 July

Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 100kg 6 140kg 2) 140kg 8 9 9 9
20 degree incline db press 4 sets: 36kg 8 9 9 9

Incline BB Bench 3 sets: 75kg 8 8 8
Raised toe DB RDL 3 sets: 28kg db 8 8 8

Incline Cable Fly 3 sets: 73kg 8 8 8
Leg Extension 3 sets: 84kg 10 10 10
Crunches 3 sets: 10 10 10


#199

2 August

Weight - 97.6kg
Bf - 10.6%

Lat Pull Down - 4 sets: (Warm up 79kg 6) 79kg 12 12 12 12
BB Hip Thrusters off pins - 4 sets: (Warm up 79kg 6) 100kg 12 12 12 12

Cable Low Row PG - 3 sets: 75kg 12 12 12
Hammie Curls - 3 sets: 61kg 12 12 12

Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12


#200

Now off for a belated (by a year) honeymoon to Kenya. Can’t see that I’ll be able to get much training in whilst we are away, so just aiming to keep it roughly in check.


#201

Back from the honeymoon and time to get back on it.

14 August

Lat Pull Down - 3 sets: 75kg 6 10 10 10
BB Hip Thrusters off pins - 3 sets: 100kg 6 10 10 10

Cable Low Row PG - 3 sets: 75kg 10 10 10
Hammie Curls - 3 sets: 61kg 10 10 10

Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 12 12 12
Incline Bench DB Skull Crushers - 3 sets: 13kg 12 12 12

2 sets of prowler pushes