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Journal 3.0 : this time it's serious

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StrengthStudent		...	11-09-2015 @ 13:43
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Still got the bodybuilding bug atm so did shoulders & arms today. Don't think focusing on getting big right now would hurt long term strength anyway, so it's all good. Strict press (beltless, 1 power clean per set) Bar x 10,10 30 x 8 40 x 5 50 x 15 - I believe it's a PB, especially beltless Push press (added belt, still 1 power clean per set) 60 x 5 70 x 12 - again a PB Lateral raises 10's x 10 15's x 25 Bent over flies 10's 10x10 Sick of having unproportionate rear delts. Close grip floor press 40 x 10 60 x 10 Add elbow sleeves 70 x 18 Starting to quite like this as a tricep builder. DB skullcrushers 10's x 20 10's x 20 10's x 20 Cheat curls 20 x 8 30 x 8 40 x 20 Preacher DB curls 10's x 11 10's x 11 10's x 11 Incline DB curls 10's x 20 10's x 18
StrengthStudent		...	12-09-2015 @ 13:26
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Squat (no belt) 40 x 5 60 x 5 80 x 5 100 x 5 110 x 3 120 x 20 Happy with this. In my warm up sets I could tell something was off, legs felt like they were giving way under me even when just standing around, felt dizzy as well. In the end though, while it was hard from a conditioning point of view, the top set was easy probably had around 5 reps in the tank if I wanted to get crazy. Think 140x20 will go soon. Romanian deadlift (no belt) 60 x 10 80 x 10 Add straps 100 x 20 Again, easy. 110x20 next time Leg press 100 x 10 150 x 10 200 x 10 250 x 11 Wanted 15+ on the last set, but my quads started cramping up so I stopped before I tore something. Calf press (on leg press machine) 100 x 10 150 x 10 200 x 8 Back extensions BW x 10 +25lbs x 20 Lower back is feeling good atm, hasn't been bothering me at all. Seated calf raise 20 x 10 30 x 14 30 x 12 30 x 12 30 x 12 Looking back it doesn't really seem like I did all that much today, but it was an extremely hard session to get through, mentally more than anything else.
StrengthStudent		...	13-09-2015 @ 18:58
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Trained at 5am this morning. Wasn't ideal (didn't feel like I'd recovered from the previous two sessions), but it was the only way I could squeeze the session in. Pause bench (wide grip) Bar x 15 40 x 10 60 x 8 75 x 5 85 x 14 Touch & Go bench (medium grip) 60 x 5 75 x 18 Incline bench 40 x 8 62.5 x 17 Paused the last four reps on my chest Dips BW x 5 Add elbow sleeves BW x 5 +5 x 21-22 Lost count on top set, think it was 22 reps but I'm not sure Incline db bench 25's x 20 25's x 19 25's x 19 Barbell rows (no belt or straps) 40 x 10 60 x 8 70 x 5 77.5 x 20 Finally got the form down on these, time to work up to something heavy. I'm thinking 3 plates for reps Neutral grip pullups BW x 5 +2.5 x 11 Chin-ups +2.5 x 9 Pullups BW x 8 DB rows (belt & straps) 37.5 x 25 DB pullovers 17.5 x 20 Feel like I've been hit by a bus after the last three days of training. Looking forward to my off day tomorrow, when normally I can't stand being out of the gym! Made sure to eat 4500-5000 calories today to try and recover, will try and get 8-10 hours sleep tonight and stretch out some tight areas, then come back stronger next week.
StrengthStudent		...	15-09-2015 @ 08:48
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Not the best workout today, don't think I got enough sleep. Woke up just after 5 (went to bed around 1) and couldn't get back to sleep so went to the gym. Strict press Bar for a couple sets of 10 32.5 x 8 42.5 x 5 Add belt 52.5 x 14 Push press 60 x 5 67.5 x 3 75 x 8 ^ so annoyed with that set, wanted 10+. Did these out of the rack, for some reason I always feel stronger when I start the set with a power clean. Anyway, regrouped and got a bit of food in me then went back at it. Lateral raises 10's x 10 17.5's x 18 Bent over flies 12's x 10 12's x 10 12's x 10 12's x 10 12's x 15 Floor press (close grip) 40 x 10 60 x 8 Add elbow sleeves 75 x 17 ^ happy with that, triceps are definitely getting bigger/stronger. French press (belt & elbow sleeves) 17.5 x 10 27.5 x 23 10 x 15 - left arm only ^ again, happy with how triceps are going, plan to work up to something fairly heavy on this over the coming weeks. Hammer curls (cheating a fair amount) 17.5's x 10 27.5's x 21 Barbell curls (very strict form) 30 x 16 30 x 14 Concentration curls 10's x 17 10's x 16 10's x 16 Looking back I guess the session wasn't all that bad, the only major disappointment was the set of 75x8 on push press. Oh well, next time will go for 80x8 and make sure everything in the lead up to that session goes perfectly.
StrengthStudent		...	15-09-2015 @ 21:55
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Ended up getting a 4 hour nap in today and woke up feeling great, had the urge to lift so did tomorrow's session tonight! Squat (no belt) 40 x 5 60 x 5 80 x 5 100 x 5 115 x 3 127.5 x 20 ^ very happy with that, was hard but not max effort. Will add belt next time and hit 135x20. Trapbar deadlift (touch & go reps) 80 x 5 Add belt & straps 120 x 5 140 x 3 160 x 21 ^ actually quite easy, don't think 170x20 will be a problem next time. Will probably alternate between these and RDLs on lower body days. Lower back is feeling good and I can tell when I finally go back to conventional deadlifts they'll be stronger than ever. Glute ham raise BW x 10 BW x 10 BW x 10 BW x 17 Calf raises (standing with barbell) 60 x 10 100 x 8 Add belt 120 x 5 140 x 12 140 x 12 140 x 12 100 x 25 Happy with tonight, ate 5000 calories today to try and aid recovery. Will take tomorrow off then a bunch of benching and upper back work on Thursday!
StrengthStudent		...	17-09-2015 @ 13:04
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Post Edited: 17.09.2015 @ 13:55 PM by StrengthStudent Woke up after about 4 hours sleep again, tried to get back to sleep for about an hour but it just wasn't happening, so got 500mg of caffeine in me and went to train Pause bench (wide grip) Bar x 15 40 x 10 60 x 8 Add elbow sleeves 80 x 5 90 x 12 Touch & Go bench (medium grip) 60 x 5 80 x 17 Incline bench 40 x 8 65 x 17 Weight is slowly creeping up in the background on this, but in the back of my mind I'm still trying to work up to a massive incline bench. Dips BW x 5 Add elbow sleeves BW x 5 +10 x 20 Incline DB bench 25's x 20 25's x 20 25's x 20 Cool, wanted to get 3 sets of 20 on this before I started increasing the weight. Bench / chest training is going pretty well, the only thing I'm not 100% happy with is the wide grip pause benching as it doesn't feel great and leaves me with a little bit of shoulder pain. Never really liked pausing on bench, and seeing as I'm not planning on any powerlifting meets in the near future I think I'll just go back to touch & go as I feel I can get in a better groove and keep the reps more controlled doing that. If that still doesn't feel great then I'll just do all my benching with the medium grip as that feels decent and as strong as ever. Farmers walk (belt, chalk & elbow sleeves) 57.5 x 20m (drop and turn at 10m) 77.5 x 20m 90 x 20m 100 x 20m - PB 107.5 x 10m 112.5 x 20m - PB Very happy, but I think I'll lay off the heavy farmers for a bit now. I'll just go lighter and get more distance, trying to work on foot speed. Barbell rows Bar x 15 40 x 10 60 x 8 75 x 5 85 x 20 Feels good, little bit of controlled cheating towards the end but still felt it really well in the Lats. Definitely see myself getting up to 3 plates for reps on this in the near future (maybe more), I want my back to be bulletproof. Neutral pullups BW x 5 +5 x 11 Chin-ups +5 x 9 Pullups BW x 8 BW x 8 DB rows (straps & belt) 25's x 10 40's x 22
StrengthStudent		...	19-09-2015 @ 15:52
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	After having such a bad overhead session last time I decided to switch it up a little bit and do some log work. Back to normal next time though. Log press 35 x 5 35 x 5 50 x 5 60 x 5 70 x 5 Add belt, elbow sleeves & wrist wraps 80 x 5 87.5 x 5 - PB, was difficult 75 x 3 - did this strict, 1 rep PB Seated shoulder press 20 x 10 40 x 10 50 x 10 60 x 7 40 x 20 Haven't done these in a while, felt tough Bent over flies 15's x 10 15's x 10 15's x 9 15's x 9 15's x 8 Floor press (close grip) 40 x 10 60 x 8 Add elbow sleeves 80 x 13 - failed the 14th rep, wasn't happy so decided to do another set 65 x 21 DB skullcrushers 12.5's x 20 12.5's x 18 12.5's x 14 Barbell curls (cheating) 20 x 10 35 x 8 45 x 20 Preacher DB curls 12.5's x 10 Incline DB curls 12.5's x 15 12.5's x 14 12.5's x 12 10's x 14 10's x 13 Don't think I'm going to bother filming for the next few workouts, it tends to take away a bit of the focus from my actual training.
StrengthStudent		...	20-09-2015 @ 18:48
Member 5515, 286 posts SQ 200, BP 130, DL 210 540.0 kgs @ 87kgs UnEq	Once again got a really bad nights sleep, if this continues I think I'll try removing all caffeine and see if that fixes it. Felt like crap going into to this session, wasn't confident. Squat 40 x 5 60 x 5 80 x 5 100 x 5 Add belt 120 x 3 135 x 16 Really should have got 20, I believe the strength would have been there had my preparation been on point. Wasnt wearing knee sleeves (they were still drying after I washed them out yesterday) and I felt a little bit of knee pain throughout in my left leg which was a bit off putting. Next time I will be better Romanian deadlift (no belt) 60 x 10 90 x 10 Add straps 110 x 20 Happy with this, more in the tank as well. With the slight knee pain decided against leg pressing and got some more hamstring work instead. Lying leg curls 75lbs x 15 87.5lbs x 12 87.5lbs x 11 87.5lbs x 9 Calf press (on leg press machine) 100 x 10 150 x 10 200 x 9 220 x 6 Seated calf raise 20 x 10 32.5 x 15 Came away from the session feeling annoyed with my performance, but looking back it was only really one set of squats that was disappointing. Given how crap I was feeling I guess that's not so bad. Feeling a little beat down in general, may throw in an extra rest day at the end of either this three day rotation or the next one.

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