01/04/17
Food
Breakfast
Scrambled Eggs + Cheese + Toast + Butter + Milk = 1100 ish cals 60 ish pro
Pre
Sports Lucozade Bar = 175 cals 2.5 pro
Post
Shake x 2 = 240 cals 46 pro
I cannot remember what I ate on the 1st or the 2nd but I’m guesstimating around 3000 cals 130 pro 1st, and 2500 100 pro 2nd. Not the best days but didn’t record or whatever.
I am interested in watching your progress…
@bulldog9899 I’ll put major lifts I do into pounds just for you.
03/04/17
Deadlift Day 5/3/1
120 x 5
136 x 5
152 (335lb) x 5 PR 1st video, Pleased with this
120 x 5, 3, 3
Zercher Squats 10 reps with: (bitch weight)
20, 30 x 4 (65lbs) 2nd video
GHR I’ve come up with the most weird set up but shit works
350 method orange band further back
22, 18, 10 (3rd video)
Decline Bench Leg Raises
3 x 15
Videos
152 (335lbs) x 5 PR happy with this as my old 5rm is 147 I think. Most I’ve pulled for reps as well.
Zercher Squats Still working on technique with low weight
GHR with combat roll at end lol, I’ve also managed to use the Leg press for GHR’s after about 3 months of trying, Using a dip belt to hold feet down.
This was My 8th cycle of 5/3/1 over and have one more before I compete then reset it or change.
Quite happy with PR’s this cycle of a
152 (335lbs) x 5 DL
78 (170lbs)x 4 Bench
100 (225lbs) x 2 Row
55 (120lbs)x 4 Press
Squats been improving as well
Diet has drastically improved too
03/04/17
Food
Breakfast
Scrambled Eggs + Cheese + Toast + Butter + Milk = 900 ish cals 50 ish pro
Pre
Sports Lucozade Bar = 175 cals 2.5 pro
Post
Shake x 2 = 240 cals 46 pro
1 Apple = 95 cals .5 pro
Lunch
Crunchy Nut Granola 400 cals 7 pro
Will update rest tomorrow
No need Bud…I have several Kilo charts here so dont go through the trouble. But thanks for the offer:+1:
05/04/17
Press Deload
20 x 10
22.5 x 5
27.5 x 5
35 x 5
Barbell Rows
40 x 5 x 10
Incline DB Bench
18 5 x 10
Superset with
Barbell Curls
4 x 12
Band Pushdows
3 x 12
Trained with elbow sleeves I bought today and no pain(was a deload but still)
Your having elbow pain? How bad? This concerns me at your age.
I started a thread the other day about this and a helpful guy said I should have bloods.
Its annoying and tingly on the outsides when I push something heavy away so everything press wise is painful.
It is a bit concerning for me as well so I will try to get bloods done. I’m guessing cause if not a blood related issue would be me going heavy on bench then press one day, then heavy on press then close grip bench. I’ve changed my training up as a result and got the sleeves as will in an effort to help it.
Thanks for your concern.
08/04/17
Squat Deload
40 x 5 twinge in elbow so did band pushdowns and sleeves on
50 x 5
60 x 5
Bench Deload
30 x 5
40 x 5
50 x 5
DB RDL
15 3 X 10
Superset with
DB Bench
15 3 x 10
Superset with
Lat pulldowns
100 3 x 10
Combined Squat and Bench Deload.
Was exhausted today and nothing felt good so only did 3x10 on supplementary selected stuff and no accessories.
Have Deadlift deload and then one cycle of 5/3/1 with really heavy weights then competition.
Not feeling good about it as joints are all fucked and feel week.
I need to reset my TM max but I’m 1 month out of competition and wouldn’t get practice with heavier weights.
Sigh
By chance is this where the pain is coming from?
I’d say more here:
On the end point but inside on the tendons.
10/04/17
Deadlift Deload
Yeah that’s not happening.
Yesterday I slept most of the day taking painkillers as neck was sore same with elbows and knees a bit.
My elbows hurt and clicked from holding my phone with my elbow flexed fully.
“Training” Today
Used a barbell to mash up my forearm flexors then mashed here:
This was sore and pulled my whole bodyweight into it.
Now I’m sitting with a heat lamp on my elbow in the hope it gets blood to the area:
Also I’m going on holiday to Ireland so will have to do 2 days of Training, Squat and Bench 5’s, over there as I can’t be missing actual training days with a Meet so close. Will have to take all my gear on the plane as well ffs.
12/04/17
Press Day
Spent Ages warming up, trained with elbow sleeves
39 x 5
45 x 5
51 x 7 halfway through 8th rep decided nah PR Elbows hurt during this as was quick
39 x 3 x 5 cut sets and controlled tempo of these but still hurt a bit
Bent Over Rows
Decided to fuck about on these which was fun
60 x 5
80 x 7
100 x 1
110 x 3 only 1 properly to belly, with belt and straps as back said no PR
60 x 5 x 12 volume PR as well I think
Low Incline DB
2 second negative, 1 sec paused, 2 second eccentric,
10 reps with:
9, 15, 20, 25(bit hard), 20, 20 No pain PR
Arms 3 x 10
Facepulls 100 reps throughout workout
So elbow still a issue i see.
14/04/17
Squat Day
Spent a while warming up and looking around the new gym to find a power rack which they didn’t have. They had a decent looking bench and tons of machines. Found a square thing with different stations with a pair of J hooks. No safeties so could’ve died.
75 x 5
85 x 5
95 x 5
105 x 1
115 x 1 Gym PR Moved okay not too fast or slow
75 x 3 x 5
Seated Good Mornings
40 x 3 x 10
Farmers Walks / Conditioning
22 kg DB x 40 meters x 10 with 30 secs rest between
Still a issue but am taking care of it and will reset max on all lifts after comp or swap program to help it a bit. Felt good recently which is a good sign.
sounds like a plan.
15/04/17
Bench
Warmed up shoulders and elbows a bit, with sleeves
55 x 5
65 x 5
72.5 x 5
80 x 1
85 x 1 moved okay, no spot gym PR
55 x 5 x 3
Lat Pulldowns
5 x 10 changed weight down each set
Assissted Dip Machine Never used one but was fun felt a lot on chest
3 x 10
Incline Flyes superset with Hammer Curls
3 x 12 with 8kg Dumbells
Tri Pushdowns superset with Cable Curls
3 x 12
Pissed about on some new machine which weren’t that good
Conditioning
20kg bag front carry wandering about up and down gym but weren’t heavy enough to do much
No pain at all today not even a twinge which is great. Happy with Bench speed.
19/04/17
Deadlift Day
Was meant to do this on 17th but was travelling then and sick on 18th
Agile 8 custom one warm up
107 x 5
124 x 5
140 x 5
150 x 1 moved sluggish, lock out bad
150 x 0 pulled a bit of it then decided no
107 x 5 felt really bad
Rack Pulls Above knee conventional
100 x 8 got confused and did to0 many reps lol
120 x 3 x 5 felt ok
Not enough sleep or food and was sick yesterday. Not a good session but should be hardest for me this cycle in terms of set reps with weight.
20/04/17
Press Day
Wasn’t feeling today and only had 40 mins to train and I spent 15 mins trying to find my wrist wraps.
Quick shoulder warmup, with elbow sleeves
42 x 3
48 x 3
54 x 3 I was wearing some big ass shoes I don’t train and was unstable as hell and nearly fell over.
Went shoe-less
42 x 3 x 3 All felt good with no shoes on lol
Bentover Row
60 x 5 x 12
Superset with
Incline Dumbbell normal/quick tempo no time
20 x 5 x 12
3 x 12 bb curls
3 x 12 pushdowns
50 rep facepulls
Actual really enjoyed the quick supersetting of rows with Incline Bench with little rest time.
Might start doing a giant set of supplementary work with a ab exercise e.g. Row, bench, sit up for 5 x 10 no rest between exercise only after round.
Doing the main work at the beginning after warmup/agile 8. Then giant set of assistance of curls tris facepulls on upper days.
Getting tired and bored of 5/3/1 following it strictly and have been messing around with other things recently like doing a heavier sets of FSL deadlifts as rack pulls.
