Jack's training journal
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| jack_uk |  | ... | 23-08-2007 @ 19:08 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | 23/08/07 ME Squat barxmany 40k6 60kx6 80kx6 90kx4 100kx3 102.5kx4x8 B)Leg press 3x8@reasonably heavy weight  C)Bulgarian squats 3x6@45kDB's comments: Right I'm supposed to re-starting the 3x5 cycle. However I felt some higher-rep was needed to ensure form was spot on at medium-level weights. Will go straight for 110k for 3x5 next week. | ||
| jack_uk | | ... | 26-08-2007 @ 13:09 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | 26/08/07 ME Bench A) Barbell bench barxmany 60kx6 80kx5 90kx3 100kx2x5 100kx1x7 B) Incline DB Press 32.5kDb'sx1x6 35kDb'sx3x6 37.5kDn'sx1x6 C)Inc. Seated DB rows 25kDb'sx4x8 D)Ab crunches 4x12@12.5kDb's comments: Right planned to do 100k for 3x5. First set was a bit shody, didnt get the groove right. Dialed in a'lot more on the second set. Third set felt good from the get go. By the time I got to the 5th rep I knew I had a few more so I just went for it. I Wanted to do CG bench next. However my spotter was finishing his workout and that left the gym empty bar me. So did DB work insted. Next week 110k or 112.5k for 2x3. | ||
| jack_uk | | ... | 30-08-2007 @ 20:55 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Some updates: 27/08/07 ME Deadlift A)deadlift 60kx6 100kx6 120kx5 140kx3 150kx3 160kx1 170kx3x2 No problems here. B)Platform pulls off a 4" block 100kx5 120kx3 140kx3 150kx1 160kx1 170kx1 180kx1 185kx1(PR) Comments: I was actually planning to do rack pulls today. However the power rack was being used and couldnt be arsed to wait. *note* I decieded not to work out on 28/07/08. I figure I'd back off assistance for this week. I've given myself a full two days off and felt it aided my workout today. 30/08/07 A) Back squat barxmany 40kx6 60kx6 80kx6 90kx3 100kx3 110kx3x5 First set was fookin terrible. Fell forward onto my toes on the 4th rep and thought I was going to topple. Managed to regain composure and complete the last rep. 2nd set was much better. 3rd set was perfect, groove fell into place and form was solid throughout. B) Front squat 3x6@100k 1x5@100k Gah! missed the last rep. Shame I really wanted the full 4x6. C) Single-leg bulgarian squats 2x840kDB's Couldnt be arsed to do anymore of these. Comments: Squat is slowly improving. I think. | ||
| jack_uk | | ... | 17-09-2007 @ 22:33 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Sorry for lack of any updates. I have been unable to get on-line in the past few weeks. However I have not missed any workouts. I pulled 200k for a Pmuthaf**kin'R today so I'm chuffed to bits with that. Onward to 220k!. I'll update from saturday: 15/09/07 Right, I'm going to follow the same routine sivvy is using for bench. Hoping to get it to 130k by the end of the mesocycle. Last week hit 120k for 3 touch'n'go(few fingers from spotter at lockout at last rep). Details of the routine here: http://www.criticalbench.com/gaining-muscle-power.htm I guess it justs looks like a standard linear periodization routine. With increased intensity must come a drop of volume yadda..yadda... Simple routines are what I need at the moment. Trying to go too advanced has been my folly in the past! A) Barbell bench 3x10@72.5k B) DB bench press 4x6@37.5kDb's C) Seated incline rows 3x8@25kDb's D) Face pulls 4x12 @27.5k 17/09/07 Week 8 OJ deadlift routine A) Deadlift 60kx6 100kx5 140kx5 160kx1 170kx1 180kx1 190kx1 PR! (felt easy) 200kx1 PR! A grinder from before the knee but I fought it! Pleased as punch. I jumped the gun 1 week early though. On the program spreadsheet week 8 called for 5 singles at 85%. However warming up I felt 'on' so I just went for it. Thats a 15k yield from Mr Jackson's program. Cheer's olly!. I'll defientley be running the program for a second cycle after next weeks back off week. One thing I think that has helped me succed with this routine. Was that although it was hardwork I wasnt killing myself trying to PR week in week out as I have done in the past. B) Pull-ups 4x6@12.5k C) T-bar rows 3x10@60k comments: If I could just sought my squat out I'd be a happy man! | ||
| Rob | | ... | 17-09-2007 @ 22:55 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Nice one on the 200 mate, big milestone! Good to see Olly's routine delivering again, by the way I'm sure he would say that you made a good decision to just go for it when you felt good - I've seen him recommend ending a week or two early if it feels right. Don't underestimate listening to your body! | ||
| Joni | | ... | 18-09-2007 @ 08:21 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | 200 =  get your numbers on the league mate! Just update your profile and its there. Onwards! | ||
| Cuddles | | ... | 18-09-2007 @ 11:34 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Nice! Good stuff matey. I think you did the right thing. Like Rob says, if it's on, it's on! Enjoy the rest week, and dont be too ambitious on the next cycle and you'll pb again. I'm sure of it! Glad you enjoyed the routine. | ||
| Rick | | ... | 18-09-2007 @ 19:35 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Well done indeed. I think that's exactly the key to why a lot of routines work - they stop you trying to max every week, and so you get to get stronger. | ||
| jack_uk | | ... | 18-09-2007 @ 19:44 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | 18/09/07 Bench assitance A)BB military press Read about 'wave loading' yesterday, so I'd thought I'd give that a try. Wave 1 70kx7 72.5kx5 75kx3 Wave 2 72.5kx7 75kx5 77.5kx3 Wave 3 75kx7 (3 reps push press) 77.5kx5 (2 reps push press) 80kx3 (2 reps push-press) B) Skull-crushers 3x8 C) Hammer curls 3x8 comments After the first set of the 3rd wave. Felt a twinge in the right side of the back of my neck. I foolishly carried on regardless. After the end of the wave it became a full on pain. Sat here typing this rotation past 45 degrees is painful in either direction. Hope I havent f**ked myself here. | ||
| jack_uk | | ... | 24-09-2007 @ 22:52 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Right after my neck twinge last Tuesday I gave myself a couple of days off. Travelled up to Leicester for Friday and Saturday. So missed my scheduled bench workout. By Friday my neck felt a'lot better and by Saturday felt tip-top(must have been the night on the razz). So I'm very pleased that this didnt turn into a the nightmare injury that I had envisioned!. I did my bench workout on Sunday: 23/09/07 Bench day A)Bench 3x9@80k Piss. B) 2 Board press 4x6@100k Hard. Paused for the first 2 sets. Touch'n'go for the 3rd set. Some bouncing on the 4th set C) Overhead cable extensions 4x12 D) Ext rotations 3x8-12 24/09/07 Deadlift day Right onto the 2nd cycle of Mr.Jackson's deadlift routine. I've plugged in the somewhat ambitious max of 210k. Week 1 A) Deads 170kx5x2 Only problem here was that I had to use a s**tty bar with crap knurling. As someone was benching with the decent bar. No chalk (or gravel  ) available, so could feel the bar slipping during the last few sets. I wasnt explosive as I would have liked to have been today. However a hard day's work and a crappy day's eating will take it's toll I guess.B) Cable rows 4x8 C) Face pulls 4x12 comments: After deads just did some light rowing. I was honestly too tired to do any assistance and I knew If I wasnt going to give it 100% there would be no point in doing it. Debating wethet to train tomorrow. I know that training 3 days in a row is probably not advisable but I dont want to deviate from mt schedule to heavily as it's been working out okay so far. | ||
| jack_uk | | ... | 27-09-2007 @ 21:56 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | 27/09/07 A) Squat barxmany 60kx10 80kx8 100kx8 110kx5 *belt on* 120kx3x8 Right, this was the first time I'd used a belt for squatting in over two years. I initially told myself that I was going to abstain from belt usage till I'd hit 140k belt-less. I was squatting with my gym owner today(it was his belt) and just thought f**k it and used the belt. Wise? Who f**king knows. Apparently form and depth were both okay. All I know is that I want a 180k squat in the not too distant future. B) Lunges 60kx12 80kx12 90kx6 Was shagged after these so went home. | ||
| jack_uk | | ... | 08-10-2007 @ 21:56 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | 08/10/07 Week 3 OJ Deadlift routine 1x5 powerclean as warmup at 60k A)Deadlifts 100kx5 140kx5 160kx2 180kx4x2 B) Platform deads off a 4" block 180kx1 190kx1(PR) Ci) Straight arm pulldown 3x12 @30k Cii) Pull ups 3x6 @BW D) Rope lat pulldown 3x15 @50k comments: Lat pump FTW | ||
| Boar | | ... | 08-10-2007 @ 21:57 |
 Walk your talk Member 5, 25557 posts Administrator | nice platform deadlift !! they are killers mate that for sure !! | ||
| jack_uk | | ... | 18-10-2007 @ 22:24 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Laziness on my part for not updating journal. Everthing's going well though. In week 4 2nd cycle of OJ's dead routine. Going well!. 220k rack pull from below the knee on monday!. 18/10/07 A)Squat (beltless) barxmany 60kx10 100kx6 110kx5 120kx3 130kx1 140kx1 140kx1 142.5kx1 105kx20 Very pleased here. It's nice to be handling 3 plates again, even if they were only for singles. Christ I've got long way to go, and I'm terribly weak, but any progress is progress!. Doing the 20 repper was a bit daft if I'm honest. Form was pretty shaky for the last 5 reps as my lower back was becoming fatigued. Really I just wasnt to see if I still had the cojones to do something that was moderately challenging. B) Bulgarian squat 2x15@35kDB's Was ready to puke after these. Christ, I hate em!. | ||
| jack_uk | | ... | 27-10-2007 @ 17:37 |
Lazyness is a virtue Member 121, 34 posts SQ 130, BP 120, DL 200450.0 kgs @ 83kgs UnEq | Bench Week 7 Ken Lain bench cycle A) Bench 110kx4x2 Fairly tough to be honest B) Weighted dips BW + 40k 4x6 Happy with that C) Seated DB Rows 25K DB's 7x7 comments: I want a 130k bench. Badly. In 3 weeks time it will explode of my chest like a broomstick. Mark my words. Laziness is indeed a virtue | ||