New training, new log…
A Brief history of Stinky…
6"3’ and a reasonably lean 94 kilo and change. Based in Liverpool, England.
After some time on stronglifts and some reasonable gains I’ve decided on a change. Predominantly due to slowly losing track of all lifts, consistency, direction and getting a little bored. Read 531, it appealed.
I plan to stick to the basic protocol with some heavy singles thrown in when feeling good. And use the BBB assistance theme. In terms of training days I don’t intend to use a 7 day calender rather a rolling one of training and rest days.
With the pre-warned apprehension about what seems a dramatic deload, I will, as must just get on with it and use it as an opportunity to really nail form.
Current 4 rep maxes at start ( in Kilos’)
Squat 120
Overhead Press 67.5
Deadlift 150
Bench 100
All comment and abuse welcome
Day 1, Cycle 1, Week 1 65/75/85%
Back Squat
80 x 5
90 x 5
100 x 8
110 x 2
125 x 2
Assists
Squat (70 x 10 x 5)
Seated Single Leg Curl (40 x 10/10/9/8)
Leg Press (10 x 120/130/140)
This was actually much tougher than I imagined and had a good sweat on mid squats. All those squats did get a little mind (and back) numbing I may experiment with a 20 rep widowmaker next time.
C1 WK1 D2 OH PRESS 65/75/85%
Military Press
47.5k x 5
52.5k x 5
57.5k x 10
Chins
BW x 25
Single Arm DB OH Press
20k x 10/10/10/8
Mixed Grip Pull Ups
BW 6 x 6
Yesterdays Deads and todays bench…
C1 WK1 D3 Deadlifts 65/75/85%
Deads
105k x 5
115k x 5
130k x 7
140k x 3
Hanging Leg Raises
5 X 6
rACK pULLS
152k 3 x 5
Hang Cleans
62.5 3 x 5
10 minutes on the heavy bag to finish.
Noticed a real grip issue towards the end of the Deads. I may invest in some straps for when it fails in future.
C1 WK1 D4 BENCH
Flat Bench
65 x 5
75 x 5
85 x 10
DB BOR
40k 10/10/10/7
Dips
BW+16k x 10/10/8/6
Cable Row
100k x 12/12/12/12
The bench felt a little tame but the DB BOR’s where raw.
C1 WK2 D5 SQUATS 70/80/90
SQUATS
55KG x 8
85kg x 3
95kg x 3
105kg x 8
form went wacky on the 5th rep so took a minute to recompose myself, didn’t
re-rack the bar so I’m counting an 8
ASSISTS
Seated Leg Curl
50kg x 8/8/8
Leg Press
130kg x 10
140kg x 10
150kg x 10/8/8
I think I’ll try more squats next time for assistance.
C1 WK2 D6 70/80/90
Military Press
35kg x 8 WU
50kg x 3
55kg x 3
60kg x 7
Assistance
Single DB OH press supersetted with Chins
20kg x 10 + BW Chins x 10 X 3
20kg x 10 + BW Chins x 7
Reverse Grip Pushdowns
32kg x 8 x 5
finish with a few rounds of the Cosgrove Complex
C1 WK2 D7 Deads and Bench
Not sure if combining these is an ace idea but time is increasingly becoming a factor.
10 mins of rowing to get some circulation, (it’s insanely cold here today!)
DEADLIFT
BAR x 6
60kg x 3
105kg x 3
120kg x 3
135kg x 6
BENCH
BAR x 6
60KG x 3
70kg x 3
80kg x 3
90kg x 8
ASSISTS
DB BOR
26kg x 10
40kg x 10 x 4
GOOD MORNINGS
35kg x 8 x 4
SEATED SINGLE LEG CURL
30KG X 10 X 3
C1 WK3 D8 75/85/95%
10 minutes on the rower
SQUATS
55kg x 8 WU
92.5kg x 5
105kg x 3
115kg x 4
75kg x 10/10/8/6 BBB (god this was hard)
Seated Leg Curl
65kg 5 x 10
Leg Press
140kg x 20
Last 3 sessions…
C1 Wk3 D2 5/3/1
Military Press
52.5 x 5
57.5 x 3
62.5 x 7
DB OHP
20kg 5 x 10
C1 Wk3 D3
DEADS
112.5 x 5
127.5 x 3
142.5 x 5
ASSISTANCE DEADS
70 x 10
80 x 8
100 x 6
110 x 6
BB Curls
35kg x 10/10/10/8
Can feel grip getting stronger.
C1 Wk3 D4
BENCH
75 x 5
85 x 3
95 x 6
DB ROWS
50 x 8
(too heavy methinks)
40 x 10 x 3
BBB Bench
60kg 5 x 10
Zotmans
15k 4 x 10