New Training Journal start 2009.
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| Billwest |  | ... | 24-06-2014 @ 19:37 |
Member 541, 5148 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice stuff Mike, slowly build back to your best lifting, that's my plan. | ||
| mikeyp | | ... | 27-06-2014 @ 19:25 |
 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 160kg x 3 RPE 8 150kg x 3 RPE 8 150kg x 3 RPE 8 Sumo Deadlifts 60kg x 5 100kg x 3 120kg x 3 140kg x 3 150kg x 3 150kg 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 Barbell curls 5 x 10 reps @ 32.5kg 1 mins rest between sets. Was supposed to be an easy squat session tonight but felt like going a bit heavier than planned. Sumos felt less weird than last time, enjoying having a little play with these on light dead weeks. | ||
| mikeyp | | ... | 01-07-2014 @ 19:39 |
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 62.5kg x 5 72.5kg x 5 82.5kg x 5 92.5kg x 3 102.5kg x 3 112.5kg x 2 RPE 10 105kg x 3 RPE 9.5 Lat pulldowns 5 x 8 - 10 up to 95kg Tricep pushdowns 4 x 10 @ 45kg Still not back to where I was a couple of months ago so will use 112.5 again next 3's session. | ||
| mikeyp | | ... | 05-07-2014 @ 16:58 |
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. Re set between each rep after the 100kg set. 60kg x 10 60kg x 5 100kg x 5 140kg x 5 160kg x 5 180kg x 5 RPE 7 170kg x 5 RPE 6 Barbell curls 5 x 10 @ 30kg. Quick session earlier today as we have guests staying for Le Tour tomorrow. I am resetting after each rep......lower the bar, stand up, one step backwards then set up again. This feels harder than keeping hands on the bar between reps, but I think it is more specific to improving a 1 rep max.......will give it a try for a few months anyway. | ||
| mikeyp | | ... | 08-07-2014 @ 20:10 |
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. Singles week. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 1 100kg x 1 110kg x 1 115kg x 1 RPE 9 105kg x 5 100kg x 5 100kg x 5 Rope Tricep pushdowns 4 x 8-12 Right shoulder a bit niggly again so avoided lat pulldowns which seem to aggravate it more than pressing. | ||
| Billwest | | ... | 09-07-2014 @ 21:49 |
Member 541, 5148 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice lifting Mike, shame about the shoulder. I also find pulldowns - palms facing body - to be a bit damaging to my shoulders. I think the key is to not fully extend the arms and not go so heavy that control over bar momentum is lost. | ||
| mikeyp | | ... | 09-07-2014 @ 22:00 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | I keep them pretty strict but it just seems to be the plane of movement that aggravates it, so I'll avoid them for a few sessions. Rowing is better but still has the same effect.....so I'll lay off accessory back stuff and just rely on the deadlifts for back work ( squats also give my upper back a good workout ). | ||
| mikeyp | | ... | 15-07-2014 @ 19:27 |
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 67.5kg x 5 77.5kg x 5 87.5kg x 5 97.5kg x 5 107.5kg x 3 RPE 10 100kg x 3 RPE 9 100kg x 5 RPE 10 Tricep pushdowns 5 x 10 - 15 light. Face pulls 5 x 12 My son's first birthday last Friday and couldn't get in over the weekend, so last session was last Tues  Anyway I could tell on the 97.5 set that it ( the top set) would be hard, but only made 3 reps !! I hit 110 for 5 a couple of months ago before tweaking my shoulder, so I'm going to do a month of benching to the foam roller on Tues to change things up a bit ( with weights in the 80% range to avoid grinding for a few weeks) and the lighter narrow grips to the chest on Fridays as usual. Should get my benching mojo back this way hopefully and get back on the gains train. | ||
| mikeyp | | ... | 18-07-2014 @ 20:29 |
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, 5's week. Bar x 10 x 2 sets 650kg x 5 100g x 5 120kg x 5 140kg x 5 150kg x 5 RPE 9 effort level 140kg x 5 RPE 8 140kg x 5 RPE 8 Beltless Sumo deadlifts. 60kg x 5 100kg x 5 120kg x 5 140kg x 5 140kg x 5 Narrow grip bench, all paused index fingers on smooth. bar x 20 40kg x 10 60kg x 5 70kg x 5 70kg x 5 70kg x 5 Dumbell curls 4 x 8 - 10 @ 17.5kg. Went light on sumos and bench, and just did some really long pauses and explosive reps on bench. | ||
| mikeyp | | ... | 23-07-2014 @ 19:14 |
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 3 100kg x 3 x 6 sets Tricep pushdowns 5 x 6 - 10 Decided to do a few weeks using nothing above 80% and keeping reps at 3 - 5s until I get my bench mojo back. I have decided to stay with reps to the chest with the odd session to foam roller for variety. All good reps tonight with long pauses. | ||
| Billwest | | ... | 23-07-2014 @ 19:38 |
Member 541, 5148 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Good stuff Mike. My plan is not to back off but to gradually overload. 6 x 3 , 6 x 4 etc.hope the weather breaks soon (before I do!) | ||
| mikeyp | | ... | 25-07-2014 @ 20:22 |
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. Re set between each rep after the 100kg set. 60kg x 10 60kg x 5 100kg x 5 140kg x 5 160kg x 3 180kg x 3 190kg x 3 RPE 8 182.5kg x 3 RPE 8 182.5kg x 3 RPE 8 182.5kg x 3 RPE 9 Light squats 100kg x 3 x 5 sets Narrow grip paused bench. bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 Dumbell curls 4 x 15 @ 12.5kg. Sticking with the plan of increased volume. HOT damn hot tonight but weekend Barbie tomorrow to get rehydrated :-) | ||
| Lurkio | | ... | 26-07-2014 @ 07:47 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | All still going well I see? | ||
| mikeyp | | ... | 29-07-2014 @ 21:37 |
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 x 5 sets all with long pauses. RPE 6 Lat pulldowns 5 x 10 @ 70kg Tricep pushdowns 4 x 15 @ 35kg Light session tonight, just technique session with long 3 - 5 second pauses. | ||
| mikeyp | | ... | 29-07-2014 @ 21:47 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Lurkio said:All still going well I see? Hey Malc thanks for dropping in, good to see you. Since my son was born 12 months ago I've lost a bit of focus with training, and spending time with him is more important, but still enjoy getting a couple of decent sessions in each week. Bench was going well until recently as was deadlifts but I've backed off for a few weeks due to sore shoulders and feeling a bit flat overall. | ||
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