New Training Journal start 2009.
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| mikeyp |  | ... | 14-05-2014 @ 20:02 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate. Bench Press 5's week All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 RPE 7 100kg x 5 RPE 8 100kg x 5 RPE 8 100kg x 5 RPE 8 100kg x 5 RPE 9 Lat Pulldowns 5 x 10 @ 80kg Tricep rope pushdowns 4 x 8 - 12 Couldn't train last night due to work. I feel like I need a few easier bench sessions. Bit of a niggle in the right shoulder and felt I was about to plateau so just need to do a couple of low stress sessions, then get back on the PB trail..so did some volume 5 x 5 really good sets with 100...no wrist wraps. I would've been really pleased with this session 6 months ago so progress is being made  | ||
| Billwest | | ... | 14-05-2014 @ 21:05 |
Member 541, 5123 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Solid stuff Mike, You've earned yourself an easy session or two. You've been putting in full effort recently and been sick. What happened to deload? | ||
| mikeyp | | ... | 14-05-2014 @ 21:26 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Cheers Bill....regarding deload I've come to the conclusion I only need to take one when I feel it necessary like now, but I guess the skill is in timing it right ie. before getting stale and / or injured (both of which would need a lengthier deload ) and not stubbornley pushing on thinking that taking easier sessions is being lazy. Doing it this way I may go months without a deload but conversely may also need one after a few weeks if I feel I'm not recovering well. | ||
| mikeyp | | ... | 17-05-2014 @ 12:33 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats, Singles week. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 3 140kg x 3 160kg x 1 RPE 9 Narrow grip bench press. All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 RPE 6 80kg x 5 RPE 6 70kg x 10 Dumbell curls 15kg x 10 x 3 sets Managed to tweak my back a bit on the 160 for some reason. I couldn't get in the gym last night and got in early this morning. I never feel properly awake on morning sessions and feel tight in the hips and groin which may have contributed to it. Went light as per the plan on bench, and will probably have another steady bench session on Tuesday. | ||
| mikeyp | | ... | 20-05-2014 @ 19:38 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate. Bench Press 3's week All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 3 100kg x 3 110kg x 3 110kg x 3 100kg x 5 Fat man pullups 5 x 10 reps Tricep pushdowns 5 x 10 @ 40kg Back is feeling a lot better...it was painful when standing up & getting out of bed etc, ( well more stiff than painful if that makes sense ), felt like an old man 'till I straightened up and started walking, then it was OK. It was a bit painful arching tonight so did a steady session again. | ||
| mikeyp | | ... | 23-05-2014 @ 19:41 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Narrow grip Bench press, index fingers on smooth. bar x 20 x 2 sets 40kg x 10 60kg x 65kg x 5 75kg x 5 85kg x 5 95kg x 5 New PB RPE 9 90kg x 5 90kg x 5 One arm dumbbell rows 5 x 10 @ 50kg Row machine 4 x 10 Barbell curls 3 x 10 reps @ 30kg Cable hammer curls 3 x 10 Dumbell curls 3 x 10 @ 15kg Hit a comfy PB on narrow grip bench although felt fresher on these due to not squatting or deadlifting first. | ||
| mikeyp | | ... | 27-05-2014 @ 19:07 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Bench press to foam roller all paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 3 110kg x 1 120kg x 1 130kg x 1 120kg x 1 110kg x 5 Lat pulldowns 4 x 12 @ 80kg Tricep pushdowns 4 x 12 @ 40kg Row machine 4 x 10 Bit of variety tonight and easier on the shoulder as the right shoulder is still niggling. | ||
| mikeyp | | ... | 30-05-2014 @ 19:27 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 RPE 7 140kg x 5 RPE 7 Front squats bar x 10 60kg x 5 80kg x 5 100kg x 5 Narrow grip bench press. All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 Cable curls 5 x 6 - 10 Squats felt great, hips and groin really loose and back 100% Kept it comfy to get back into it.Felt really good the past few days not having tight hips and groin, so I need to avoid getting to that point which may mean squatting & deadlifting heavy only 1 x per month.....will have a ponder. | ||
| mikeyp | | ... | 05-06-2014 @ 19:44 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless deadlifts. 60kg x 10 60kg x 5 100kg x 5 140kg x 5 160kg x 5 x 5 sets RPE 6 Beltless paused squats ( paused for 5 seconds). Bar x 10 x 2 sets 60kg x 3 80kg x 3 100kg x 3 100kg x 3 Dumbell curls 4 x 12 Didn't train on Tuesday as the right shoulder is still niggling and work was crazy busy. It doesn't hurt particularly whilst pressing when warmed up but hurts when cold. It hasn't got any worse but it hasn't got better yet either so I'll rest from pressing until it does, back work also aggravates it so I've avoided pulldowns / rowing etc. Hopefully back at it on Tuesday. Trained tonight instead of tomorrow cos I've got the day off work tomorrow and I want to spend some quality time with our little (but getting bigger by the day) rugrat !!I have stuck to the plan of not deadlifting or squatting heavy every Friday ( I only squatted light last week but was easing back into it after the back tweak). The plan is lightish squats next week, then heavy deads to a top set of 5 the week after. | ||
| mikeyp | | ... | 10-06-2014 @ 19:02 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate. Bench Press All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 RPE 7 110kg x 3 RPE 10 100kg x 5 RPE 8 Lat Pulldowns 5 x 10 @ 80kg Tricep pushdowns 4 x 12 @ 40kg Felt a bit rusty on bench tonight and have lost some strength. The 110 felt heavy but the 100 set after felt a lot better. The shoulder is feeling a lot better so I'll see how it reacts to tonights session. | ||
| Billwest | | ... | 10-06-2014 @ 22:25 |
Member 541, 5123 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Steady benching Mike. If your shoulder is giving you jip probably wise not to go overboard on volume and weight. | ||
| mikeyp | | ... | 13-06-2014 @ 19:57 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 3 150kg x 3 RPE 7 140kg x 3 RPE 6 140kg x 3 RPE 6 Sumo Deadlifts 60kg x 5 100kg x 3 120kg x 3 140kg x 3 140kg x 3 140kg x 3 Narrow Grip Bench press. Thumbs on smooth, all paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 80kg x 5 80kg x 5 70kg x 10 Barbell curls 5 x 10 reps @ 30kg 1 mins rest between sets. Had a play around with sumo style tonight just for something a bit different. Might give them a go on deadlift training day and see how they feel with heavier weights. | ||
| mikeyp | | ... | 17-06-2014 @ 19:09 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate. Bench Press All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 RPE 7 110kg x 3 RPE 9 110kg x 3 RPE 10 100kg x 5 100kg x 5 Lat Pulldowns 5 x 6 - 10 up to 100kg Tricep pushdowns 5 x 8 - 12up to 50kg Bit better on bench. I'll get back onto the routine again now as the shoulder is improving. | ||
| mikeyp | | ... | 20-06-2014 @ 20:09 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless Speed deadlifts. 60kg x 10 60kg x 5 100kg x 5 120kg x 5 140kg x 5 160kg x 5 x 3 sets RPE 6 Beltless paused squats ( paused for 5 seconds). Bar x 10 x 2 sets 60kg x 3 60kg x 3 100kg x 3 100kg x 3 Narrow grip bench press, index fingers on smooth. All paused. Bar x 20 x 2 sets 40kg x 5 60kg x 5 70kg x 5 80kg x 5 87.5kg x 5 97.5kg x 4 RPE 10 80kg x 10 Barbell curls 4 x 8 - 10 up to 40kg. Dumbell curls 4 x 12 I did the speed reps by standing up and taking a step back then resetting between each rep, not fannying about just straight back to it and did these in clusters of 5 reps. I'm contemplating doing reps on deadlifts like this as it makes sense to practice setting up each rep, and seems more specific to carry over to pulling a max single. | ||
| mikeyp | | ... | 24-06-2014 @ 19:22 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins. Circles around head with 15kg plate. Bench Press 5's week All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 5 95kg x 5 105kg x 5 RPE 9 100kg x 5 RPE 8 100kg x 5 RPE 8 One arm dumbbell rows 5 x 10 @ 50kg Tricep rope pushdowns 4 x 8 - 12 Still about 5kgs down but will build again from here. | ||
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