New Training Journal start 2009.
12345678910 ... ... 8788899091929394959697
| mikeyp |  | ... | 09-09-2014 @ 19:34 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK ONE 80 - 85% MAX PHASE. Bike 10 mins Warm up with bar x 10 mins 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 5 sets RPE 8 One arm dumbell rows 40kg x 10 45kg x 10 x 5 sets Dumbell tricep extensions 4 x 10 @ 15kg Lat pulldowns 5 x 10 @ 90kg Tricep pushdowns 3 x 10 @ 40kg Band pullaparts 4 x 30 Haven't had time to train since last week so I've missed the last week of 10's on squats so will carry on into the next phase. First week of four weeks at 80 - 85% max. | ||
| mikeyp | | ... | 09-09-2014 @ 19:35 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Finch said:Interesting training Mike, I'm exhausted just reading it! I'm gonna have to sit down now! Ha ha, I do prefer higher reps but back on lower reps on the main lifts now for a couple of months ! | ||
| mikeyp | | ... | 12-09-2014 @ 19:23 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 12.09.2014 @ 19:27 PM by mikeyp WEEK ONE 80 - 85% MAX PHASEBike 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 3 140kg x 3 145kg x 3 x 5 sets Sumo speed deadlifts. 60kg x 5 100kg x 5 120kg x 5 140kg x 3 x 3 sets Narrow grip bench, not paused for a change. Bar x 20 40kg x 10 70kg x 5 Left it there as shoulders aching and tight. 60kg x 5 Dumbell curls 4 x 10 @ 15kg Leg press 3 x 15 | ||
| Billwest | | ... | 12-09-2014 @ 19:58 |
Member 541, 5148 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Steady squats Mike, and...sumo deads oh dear | ||
| mikeyp | | ... | 16-09-2014 @ 19:35 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 16.09.2014 @ 19:38 PM by mikeyp WEEK TWO 80 - 85% MAX PHASE.Bike 10 mins Warm up with bar x 10 mins 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 x 3 sets RPE 8 - 10 Chest supported dumbell rows 30kg x 12 x 5 sets Incline dumbbell bench. 15kg x 15 20kg x 10 x 2 sets 25kg x 10 Tricep pushdowns 5 x 8-10 @ Band pullaparts 4 x 30 The intention was 5 x 5 @ 100 tonight but 3 sets felt enough as the last two sets would've been ugly and I'm trying to keep the reps clean. Kept the incline dumbbell bench light as it's the first time I've done these. Will go up to 3's at 105ish next week. | ||
| mikeyp | | ... | 19-09-2014 @ 19:59 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK TWO OF 80 - 85% MAX PHASE. Bike 10 mins Warm up with bar x 10 mins. Beltless deadlifts, re set between each rep from 140kg onwards. 60kg x 10 60kg x 5 100kg x 5 140kg x 3 160kg x 3 180kg x 3 x 5 sets Light squats. Bar x 10 x 3 sets 60kg x 5 100kg x 3 x 5 sets. Narrow grip bench paused. Bar x 20 40kg x 10 60kg x 5 70kg x 5 80kg x 5 70kg x 10 Dumbell curls 5 x 10 @ 15kg Side laterals 3 x 10 @ 10kg Band pullaparts 4 x 30 | ||
| Billwest | | ... | 19-09-2014 @ 21:15 |
Member 541, 5148 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice deadlifting Mike | ||
| mikeyp | | ... | 23-09-2014 @ 19:52 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 23.09.2014 @ 22:40 PM by mikeyp WEEK THREE 80 - 85% MAX PHASE.Bike 10 mins Warm up with bar x 10 mins Bench press all paused Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3 105kg x 3 x 3 sets RPE 9 - 10 100kg x 3 100kg x 3 RPE 10 Bent over rows 60kg x 10 65kg x 10 70kg x 10 x 3 sets. Incline dumbbell press. 3 x 10 @ 25kg Band pullaparts 4 x 30 Drained from work so all felt a bit flat. | ||
| mikeyp | | ... | 23-09-2014 @ 19:52 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice deadlifting Mike Cheers mate... | ||
| mikeyp | | ... | 26-09-2014 @ 20:27 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 26.09.2014 @ 20:31 PM by mikeyp WEEK THREE 80 - 85% MAX PHASEBike 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 3 140kg x 3 150kg x 3 x 5 sets Speed deadlifts ( conventional). 60kg x 5 100kg x 1 120kg x 1 x 10 sets Speed Narrow grip bench. Bar x 20 40kg x 10 70kg x 5 60kg x 3 x 10 sets Barbell curls 20kg x 15, 30kg x 12 x 2 sets, 35kg x 8 x 3 sets. Band pullaparts 3 x 30 Squats felt really good. I'm focussing on keeping more upright when decending, dropping between my legs and trying to keep the bar moving in a straight line on the ascent rather than moving forward and not letting my hips rise too early. When I feel the bar roll on my back it means my hips are rising too early and I'm tipping forward. On pretty much every rep the bar stayed tight which is an improvement. I've noticed on all good and natural squatters the bar & plates don't move at all during the movement. Also focussing on good depth as usual. I've also introduced speed work for deads and bench and concentrated on being as explosive as possible with 40 secs to 1min between sets. Enjoyed these. | ||
| Billwest | | ... | 26-09-2014 @ 21:13 |
Member 541, 5148 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice consistent squatting Mike | ||
| mikeyp | | ... | 30-09-2014 @ 19:19 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK FOUR 80 - 85% MAX PHASE. Bike 10 mins Warm up with bar x 10 mins 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 x 5 sets RPE 8 - 10 One arm dumbell rows 45kg x 10 x 3 sets Incline dumbbell press. 20kg x 15 25kg x 10 x 3 sets Dumbell tricep extensions 4 x 10 @ 15kg Band pullaparts 4 x 30 Bench felt best it has in a while tonight. | ||
| mikeyp | | ... | 30-09-2014 @ 19:23 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice consistent squatting Mike Thanks Bill....it's the first time ever I have hit a 'sweet spot' where the descent feels easy and the ascent doesn't feel like a good morning and I feel to be in a much stronger position ( bit like hitting a cricket ball in the sweet spot on the bat). Just need to make sure I can do this every time and really dial in the technique and then my squat can move forward... | ||
| mikeyp | | ... | 03-10-2014 @ 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, re set between each rep from 170kg onwards. 60kg x 10 60kg x 5 100kg x 5 130kg x 3 150kg x 3 170kg x 3 190kg x 3 x 5 sets Light squats. Bar x 10 x 3 sets 60kg x 5 100kg x 3 x 5 sets. Narrow grip speed bench. Bar x 20 40kg x 10 60kg x 5 70kg x 5 60kg x 3 x 10 sets Dumbell curls 3 x 10 @ 17.5kg Band pullaparts 4 x 30 Got some good work in again, pleased with this. | ||
| mikeyp | | ... | 14-10-2014 @ 20:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | WEEK ONE 90% MAX PHASE. Bike 10 mins Warm up with bar x 10 mins 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 110kg x 1 110kg x 1 105kg x 2 105kg x 2 100kg x 3 One arm dumbell rows 40kg x 10 45kg x 10 x 3 sets Incline dumbell press 3 x 10 @ 25kg Tricep pushdowns 3 x 10 @ 35kg Band pullaparts 3 x 30 Been coughing up all colours of the rainbow last week so didn't train and sleep has been poor for the last few weeks but that's kids for ya :-) still not 100% but the 110'S felt heavy tonight, these should've been triples. Strange cos the preceding set at 100 felt easy, just seemed to hit a wall on the 110s !! | ||
12345678910 ... ... 8788899091929394959697
© Sugden Barbell 2025 Privacy - Terms & Conditions