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Journal 3.0 : this time it's serious

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StrengthStudentIconJournal 3.0 : this time it's serious20-08-2015 @ 12:21 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Discontinued the last journal due to suffering from a reoccurring back injury. I initially tore my lower spinal erectors a couple of years ago on squats when my form was pretty terrible, and re-tore it several times (seemingly) out of nowhere on conventional deadlifts. After several attempts to slowly build my deadlift back up I just seemed to keep tearing my lower back more and more frequently. Eventually I've decided enough is enough and it's time to stop spinning my wheels, so I bought a trap bar, as that seems to be perfectly fine on my lower back. I've said to myself that I'm going to be smart and stay away from conventional deadlifts until AT MINIMUM 2017. Even if my back feels perfectly fine I'm going to try and keep to my word on this, as I want it to recover to the point where I never have to worry about it again. In the meantime I will be working on vastly improving several lifts that should have very good carryover onto pulling, such as Oly squats, trapbar deadlifts, heavy farmers walks, rows and lots of back extensions. With all that said, here's the training schedule / split I've been using recently:

A - pressing
Overhead press
Close grip bench
Various triceps / shoulder work

B - lower
Squat
Trapbar deadlift
Rows / chin-ups

C - event training
Log / axle
Farmers / stones
Various accessories

Pretty much based it on an article I read on here, as I figure for right now the simpler the better. I'm going to probably try and get a days rest in between each workout, meaning a full cycle through would take 6 days. The event training day may be a little tricky, as I have access to a log and farmers walk at my garage, or an axle and some atlas stones at the gym. The only problem is it's pretty difficult to get to the gym sometimes depending on my schedule (around a hour each way on the bus) and training events at mine would be pretty difficult if it's raining (which it often seems to be). So sometimes I may end up skipping the C workout and just going straight back to A from B. We'll just have to see how it goes. Anyway, that's enough for now, time to start the log!
StrengthStudentIcon...20-08-2015 @ 12:22 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 20.08.2015 @ 12:46 PM by StrengthStudent
First workout, wasn't feeling the best as I'd just come off a 10 hour night shift. Got some caffeine in me though and I was ready to go!

Strict press
40 x 8
50 x 6
Add belt, elbow sleeves & wrist wraps
60 x 5
65 x 4
70 x 4 PB
75 x 1

Push press
75 x 3
82.5 x 3
90 x 3 PB
95 x 1 PB
70 x 10 PB

Close grip bench press
60 x 10
80 x 8
90 x 6
97.5 x 4
105 x 2
All easy, will build from here in the future.

Incline DB bench press
20's x 15
32.5's x 15 PB
32.5's x 14

Finished off with some light skullcrushers and lateral raises. Pretty decent little first session, think next time I will get a bit more volume in on overhead work.
StrengthStudentIcon...21-08-2015 @ 18:05 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 21.08.2015 @ 20:10 PM by StrengthStudent
Squat
40 x 8
80 x 6
100 x 5
Add belt
120 x 5
140 x 5
150 x 5
155 x 5 PB
155 x 5
155 x 5

Chinups
BW x 8
BW x 8
+20 x 6
+25 x 6
+25 x 4
+10 x 9

DB rows
35 x 10
Add straps
45 x 10
55 x 8 PB
60 x 5 PB

Back extensions
BW x 10
+5 x 10
+5 x 10

DB curls
15's x 12
15's x 12
15's x 12



Decent session. Lower back wasn't feeling the best going in so I decided to play it smart and skip the Trapbar deadlifts and just do some more back work instead. If I feel good I may do some deadlifting on my next events session. Playing around with my bar positioning on squats atm, as I decided that as I'm not really intending on competing in powerlifting any time soon that my old style wasn't the best for my goals. However the high bar positioning was feeling quite uncomfortable and hurting my neck. I swapped back to low bar for the last set, which felt good. I may just start squatting low bar again, but with a narrower stance, we'll have to see how it goes.
StrengthStudentIcon...23-08-2015 @ 05:35 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Log press (one motions)
35 x 6
35 x 6
55 x 5
Add belt
60 x 5
65 x 5
70 x 4 PB
75 x 3 PB
Swap to cleaning & pressing each rep, added elbow sleeves & wrist wraps
80 x 3
85 x 3 PB
I normally just do one clean per set, so these are all default PBs really. Still felt good though, I think my all time best of 100x1 will fall soon.

Farmers walk
57.5 x 20m (drop and turn at 10m)
Add belt
77.5 x 20m
87.5 x 20m
97.5 x 10m
102.5 x 10m
Grip is the strongest it's ever been atm, it's always been a weakness but I'm putting in the work and it's starting to pay off.

Trapbar deadlift (high handles)
80 x 10
Add straps and belt
120 x 10
140 x 10
160 x 10 PB
170 x 8
180 x 8 PB
Again default PBs as only the third time using this bar. Everything was super easy, but trying to play it smart.

Dips
BW x 15
+10 x 12
+20 x 10
+30 x 10
+30 x 10

Barbell curls
20 x 10
30 x 10
40 x 10
40 x 10
40 x 10

God that was a hard session. Done.
StrengthStudentIcon...23-08-2015 @ 06:17 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq


Just filmed this set so I could check my form. Wasn't going to post it but figured meh, why not?
StrengthStudentIcon...27-08-2015 @ 00:22 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Trapbar deadlift
80 x 5
80 x 5
100 x 5
Add belt & straps
120 x 5
140 x 5
160 x 5
180 x 5
200 x 5 PB
200 x 5
Felt good, more in the tank as well.

Farmers walk
57.5 x 60m (drop and turn at 30m)
57.5 x 60m
57.5 x 60m
Tore a callus last time I did these, so just went light today. Focused on speed and took minimal rest, was more for conditioning really.

Barbell rows
40 x 10
60 x 10
80 x 10
80 x 10
80 x 10

Pullups
BW x 9
BW x 8
BW x 8

Hammer curls
25's x 20
25's x 16
25's x 15

Good session.
StrengthStudentIcon...27-08-2015 @ 19:05 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Felt like having a quick gym session, but didn't want to mess up recovery from yesterday's training, or affect tomorrow's heavy pressing. So, just did a "recovery" workout.

Back extensions superset with sit-up isometric hold
BW 3x10 / BW 3x30 seconds

Jump rope superset with planks
3x50 jumps / BWx60,45,30 seconds

Leg raises (bent knees)
BW 3x10

Rotator cuff rotations
3kg 3x10 each arm.

Finished off with some stretching & rolling of tight areas. Feel good, ready to press heavy tomorrow. Will try and get a session like this in at least once a week from now.
StrengthStudentIcon...28-08-2015 @ 16:32 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 28.08.2015 @ 16:34 PM by StrengthStudent
Lower back was feeling slightly iffy going into today (think I slightly pulled it yesterday on leg raises of all things lol), but in the end still had a good session.

Log press (weight x clean+press)
35 x 1+6
45 x 5+5
Add belt
55 x 5+5
65 x 5+5
75 x 5+5 - tough, but still a PB I believe
75 x 5+5 - much better, easy
Add elbow sleeves & wrist wraps
85 x 1+5 PB

Strict press (no belt, 1 power clean per set)
40 x 8
50 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Easy, will increase weight next week

Incline bench
40 x 8
60 x 8
70 x 8
80 x 8
80 x 8
80 x 8
Again, easy. Will up it next time. Big goal of pressing 140 on incline, feel that would carry over well to overhead strength, and also should translate into a very big bench.

Dips / lateral raises superset
BW x 20 / 15's x 20
+20 x 12 / 20's x 10
+20 x 12 / 20's x 10
+20 x 11 / 20's x 8
Really like dips as an overall pressing accessory, but only when done light and for high reps. I think a good goal for me would be 20 reps with two plates.

Bent over rear delt flies
10's x 20
10's x 20
10's x 20

Really enjoyed today, even though lower back was tight & I only got a few hours sleep (still on night shifts till next week) I managed to get some PBs and make the weights feel light. Think it was partly because I was a bit angry about a personal matter, took it all out on the iron Happy
StrengthStudentIcon...30-08-2015 @ 03:49 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Would have liked a full days rest between my last training session, but it's looks as though it's going to be a hectic week for me (working 74 hours over 8 days) so had to sneak it in today. Leg training!

Squat
60 x 8
100 x 6
120 x 4
Add belt
140 x 4
160 x 4
160 x 4
160 x 4
160 x 4
Decided to stick with high bar for now as I prefer it overall. Goal is to work up to 180 for reps then build up from there.

Romanian deadlift
60 x 10
Add belt and straps
100 x 10
120 x 10
120 x 10
120 x 10

Glute ham raise
BW x 5
BW x 5
BW x 5
BW x 5
Just playing around with form, this seems to be much harder using my equipment compared to the GHR I've used at the gym. First sets were tough, last two were comfy. Should add weight to these soon.

Calf raises (standing with barbell)
60 x 15
100 x 10
Add belt
130 x 10
150 x 10
160 x 8
StrengthStudentIcon...31-08-2015 @ 18:57 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 31.08.2015 @ 19:30 PM by StrengthStudent
Couldn't bring myself to take three days in a row off lifting, so decided to squeeze in a light(ish) upper body workout mainly focused around arms.

Strict press (1 power clean per set)
Bar for a couple sets of 10
40 x 8
Add belt
47.5 x 5
55 x 14 PB

Close grip bench
50 x 10
70 x 8
90 x 8
100 x 5
100 x 5
100 x 5 - paused the last rep

French press
20 x 10
Add belt & elbow sleeves
35 x 12
35 x 11
35 x 10

Barbell curls (pretty heavy cheating towards the end)
20 x 10
40 x 10
45 x 8
50 x 8
50 x 8
55 x 6

Preacher curls (with dumbbells)
15's x 5
15's x 5
15's x 5
10's x 12

Bent over rear delt flies
12.5's x 12
12.5's x 12
12.5's x 12

Finished off by experimenting with some 21's. Tomorrow off then farmers walks/deadlifts on Wednesday!
StrengthStudentIcon...02-09-2015 @ 19:31 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Trapbar deadlift
80 x 5
80 x 5
120 x 5
Add belt & straps
140 x 5
160 x 5
180 x 5
200 x 5
205 x 5
205 x 5 PB - easier than the first set

Farmers walk
57.5 x 30m (drop & turn at 15m)
Add belt
77.5 x 30m
87.5 x 30m
95 x 30m PB
Happy, grip is the strongest it's ever been.

Barbell rows
40 x 10
60 x 10
80 x 10
85 x 10
85 x 10

Pullups
BW x 10
BW x 9
BW x 10

Preacher curls (with dumbbells)
15's x 5
17.5's x 2 - lol, new 2RM on preacher curls
10's x 13
10's x 12

StrengthStudentIcon...04-09-2015 @ 08:45 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 04.09.2015 @ 08:46 AM by StrengthStudent
Well, the week from hell is finally over. Felt like death the last few days, got some sort of fever/flu. Didn't really feel like training today, but just decided to do some high rep/light pressing.

Log press (weight x clean+press)
35 x 1+8
35 x 1+8
45 x 1+5
55 x 1+5
Add belt
60 x 1+15
^ probably a PB but I'm not really bothered, I felt so bad I know for a fact I could do 5-10kg more for the same reps normally.

Bench press
40 x 10
60 x 10
80 x 17

Incline bench press
40 x 10
60 x 18
60 x 18
60 x 17
Paused some reps here and there, still felt awful.

Strict log press
45 x 1+12

Lateral raises
15's x 22

DB bench (very low incline, one notch above flat)
15's x 10
30's x 14
30's x 13
30's x 12

DB skullcrushers
10's x 13

Floor press (close grip)
40 x 10
60 x 14
Did these for s**ts and giggles, felt like trying my something new.
StrengthStudentIcon...05-09-2015 @ 18:23 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 05.09.2015 @ 18:24 PM by StrengthStudent
Squat
60 x 5
80 x 5
100 x 5
120 x 3
Add belt
140 x 3
160 x 3
180 x 1
Would have liked to get a few reps with 180, but it just wasn't there. A bit disappointed, but it ties my all time best high bar, only this time it was easier, I'm a few kilos lighter and I wasn't wearing double ply knee sleeves. I guess I can't be too upset.

Second time ever trying atlas stones, couldn't resist.
Stones (all loaded to 62")
80 x 1
80 x 1
80 x 3
80 x 5
90 x 2 PB
90 x 2
80 x 6 PB
Trying to get a feel for the technique, hence all the sets/reps. Was dead after this, didn't fancy doing anything heavy so did some pump work for upper back.

Chest supported T-bar rows
20 x 10
30 x 10
40 x 10
50 x 10
60 x 7

Chest supported seated hammer rows
40 x 20
50 x 20

Facepulls
5 x 15

Preacher curls (EZ bar)
10 x 10
20 x 10
25 x 10
30 x 6
20 x 15

Happy with today, starting to feel a bit better. The gym only has an 80kg and a 90kg stone, so will just have to work with these weights for now. Definitely better with them than last time, all I did then was load the 80kg stone for a single then load the 90kg stone for a really tough single. Will work my way up to 90x5 then I'll see if I can go halves with the manager on a couple of heavier stones. Also never tried tacky, not sure how much easier that would make it.
StrengthStudentIcon...08-09-2015 @ 16:04 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 08.09.2015 @ 16:04 PM by StrengthStudent
Went to new gym today (actually an old one)

Strict press (1 power clean per set)
20 x 10
30 x 8
40 x 5
50 x 5
Add belt
60 x 5
65 x 5
70 x 5 - big PB, wanted that for a while, wasn't too hard either

Push press (out of rack)
80 x 3
80 x 3
87.5 x 3
92.5 x 3 PB
97.5 x 1 PB
These all felt a lot easier than they should, starting to think the gyms weights are light or mine are heavy.

Squat (high bar)
60 x 5
80 x 5
100 x 5
120 x 5
Add belt
140 x 5
160 x 5 PB
170 x 1
180 x 1
190 x 1 PB
Again, everything felt super easy, I'm sure I could have grinded out 200 if I wanted, which tells me the weights have to be off one way or another.

At this point I ended up messing around with a bunch of different equipment just to get a feel for the place and decide whether I wanted to join.

DB rows
20's x 10
40's x 10
Add straps and belt
55's x 8
65's x 6

DB bench
20's x 10
30's x 10
40's x 8

Bench
60 x 5
80 x 5
90 x 5
100 x 3
110 x 1
90 x 5
Benches aren't great, a bit slippy

Seated cable rows
5 x 5-10

Curls
4 x 10

Rear delts
4 x 10
StrengthStudentIcon...09-09-2015 @ 18:44 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Watched pumping iron this morning so felt like doing a bodybuilder session. Chest & back:

Pause bench (wide grip)
40 x 10
60 x 8
70 x 5
80 x 15

Touch & go bench (medium grip)
70 x 20

Incline bench
40 x 8
60 x 17

Dips
BW x 5,5
Add elbow sleeves
BW x 23

Incline db bench
25's x 18
25's x 17
25's x 17

Farmers walk
57.5 x 30m
Add belt & chalk
77.5 x 30m
90 x 15m
100 x 15m
Legs were dead from yesterday's squats, so the pickup was very hard. Once I got moving it wasn't too bad though.

Barbell rows (no straps or belt)
40 x 8
60 x 5
70 x 20

Pullups
BW x 5
BW x 12 - neutral grip
BW x 10 - underhand close grip
BW x 8 - regular grip

DB rows
35's x 25

DB pullovers
15 x 20

Feels good to get an epic pump, enjoyed today.

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