New training style, new log
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| Floobler |  | New training style, new log | 14-08-2016 @ 18:20 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 15.08.2016 @ 23:33 PM by Floobler Sick of winging it in training and not really having a structure, dont think its good for progression & I often go a bit too heavy too often. Constantly feel beat up physically & mentally, lots of nagging little injuries as well so think I need to make a few changes. Been looking up a few different programs and I like the look of the juggernaut training system, want to build myself up using lighter weights & high volume. Also trying to gain about 10-15kg, so hopefully all the reps / volume will be good for putting on some mass and filling out the 105kg weight class. I also want to do more conditioning work, been watching a lot of swimming in the olympics and its really making me miss it, that would definitely be my cardio of choice. The main long term goal is to be super fit & strong at 105-110kg and really challenge the top boys in strongman. First session today on juggernaut was bench + upper body assistanceBench press 80kg 4 sets of 10 80kg x 17 - last 4-5 reps paused, left a couple in the tank as well Strict axle 40kg x 10 50kg x 8 60kg 3 sets of 8 Chinups Bodyweight 4 sets of 10 Curls 30kg 2 sets of 12 35kg 2 sets of 10 Lateral raises 15kg's 3 sets of 10 Enjoyed today, was very light but felt very productive. Just tried to make everything feel easy & control the weights. | ||
| Floobler | | ... | 15-08-2016 @ 17:26 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 125kg 4 sets of 10 125kg x 20 - paused the last rep DOH axle deads 100kg 4 sets of 5 100kg x 10 Want to improve my grip, these felt very easy Yoke walk (each set 20m done for max speed) 125kg 9 seconds 145kg 9 seconds 165kg 9 seconds 185kg 9 seconds 205kg 9 seconds 225kg 10 seconds Surprised I was able to maintain my speed for so long. Sets were feeling better towards the end Back extensions 10kg 3 sets of 12 Calf raises 120kg 2 sets of 12 130kg 2 sets of 10 Enjoyed today, the volume kicked my ass! | ||
| Floobler |  | ... | 16-08-2016 @ 20:36 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | My shoulders have always been terrible on high volume so wasnt sure how today was going to go Strict press 50kg 4 sets of 10 - no belt, sleeves etc 50kg x 15 - last 3 reps done with a slight calf flick Close grip bench 80kg x 12 80kg x 11 80kg x 10 Shoulders & triceps were dead from overheads so felt very weak on these HS lat pulldown 80kg x 15 110kg x 12 130kg 3 sets of 10 Facepulls (height 13) 37.5lbs 2 sets of 20 47.5lbs 2 sets of 15 Reverse pec dec 115lbs 3 sets of 15 Going to be doing tons of upper back assistance from now, think it has good carryover into a lot of lifts / events. Also plan on doing some conditioning work tomorrow, hopefully writing that in here will hold me accountable so I dont actually skip it!! | ||
| Floobler | | ... | 17-08-2016 @ 20:06 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Got myself up for doing some swimming, went to the pool and it was closed for the day getting cleaned! Took this as a sign that I should skip the conditioning for today  Also got asked to do all day shifts tomorrow and the day after, so I wouldnt be able to go to the gym to deadlift. Decided to hit pulls today instead, so ended up doing all 4 sessions on back to back days. Not the best result Deadlift 135kg 4 sets of 10 135kg x 17 Never done this amount of volume on deadlifts IN MY LIFE. Felt alright for first couple of sets then starting feeling sick. Was broken for a good half hour after this BB rows 60kg x 12 70kg x 12 80kg x 10 90kg x 10 95kg x 10 DB rows (no straps for once) 30kg x 15 40kg 3 sets of 12 Grip is feeling better these days GHR Bodyweight 4 sets of 12 Hammer curls 20kg's 3 sets of 12 Preacher curls 25kg 4 sets of 12 Cant wait to rest now, looking forward to hitting some heavier weights in week 2 | ||
| Floobler | | ... | 19-08-2016 @ 10:24 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squeezed bench in quick this morning Bench press 67.5kg x 6 85kg x 5 90kg 2 sets of 10 90kg x 15 - 1st & last 3 reps paused Happy, felt stronger than last week Incline bench (paused) 60kg x 12 65kg x 12 70kg x 12 70kg x 14 Monster DB press 20kg x 8 each arm 30kg x 6 each arm 40kg 3 sets of 5 each arm These are starting to feel a lot better on the left arm. Was very very easy with the right Chin-ups BW 2 sets of 12 BW x 11 BW x 10 Lateral raise & rear delt raise superset 15kg's 3 sets of 12 each exercise | ||
| Floobler | | ... | 20-08-2016 @ 17:10 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 105kg x 5 130kg x 5 142.5kg 2 sets of 10 142.5kg x 17 Well, that was hard Lunges 70kg x 10 each leg 80kg x 10 85kg x 10 Farmers walk 57.5kg x 15m 67.5kg x 15m 77.5kg x 15m 87.5kg x 15m 97.5kg x 15m - not the best run, lost control a bit wasn't very quick 97.5kg x 15m - better ^ tried to do each set as fast as possible but was quite tough as legs were like jelly 105kg pickup & hold for 40 seconds Atlas stone cleans 90kg 2 sets of 8 90kg x 10 Calf raises 122.5kg 4 sets of 12 | ||
| StevenFatty | | ... | 20-08-2016 @ 23:05 |
 My name is Steven , I am a fatty. Member 6048, 393 posts | Post Edited: 20.08.2016 @ 23:06 PM by StevenFatty Good stuff mate. I' also doing high rep work recently. Especially high reps with a safety bar squat....it's been knocking me for six. | ||
| Floobler | | ... | 21-08-2016 @ 01:00 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | StevenFatty said:Good stuff mate. I' also doing high rep work recently. Especially high reps with a safety bar squat....it's been knocking me for six. Yeah I'm quite liking it tbh, even though I'm still training hard my body feels a lot fresher than when I was consistently working up to around 90%. Also think its pretty good for improving conditioning as I'm feeling fitter already, looking forward to adding some weight to the bar though. Will get progressively heavier as the program continues. | ||
| Floobler | | ... | 21-08-2016 @ 18:35 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | This is last set of squats from yesterday | ||
| Floobler | | ... | 22-08-2016 @ 17:37 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Strict press 42.5kg x 5 52.5kg x 5 57.5kg 2 sets of 10 Add belt & elbow sleeves 57.5kg x 12 - little calf flick for the last 2 reps Close grip bench 80kg 3 sets of 12 Seated DB shoulder press 24kg's x 12 28kg's x 9 28kg's x 7 Shoulders were fried at this point, couldn't do any more pressing Lat pulldown 100kg x 15 112.5kg 3 sets of 12 Face pulls 100lbs 2 sets of 12 120lbs 2 sets of 12 | ||
| Floobler | | ... | 23-08-2016 @ 17:27 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Deadlift 112.5kg x 5 140kg x 5 152.5kg 2 sets of 10 152.5kg x 15 Although the weight is still very light I can honestly say my deadlifts have never felt better BB rows 60kg x 12 80kg x 12 Add straps 97.5kg 2 sets of 10 T-bar rows (using different attachment than normal) 45kg x 15 60kg x 15 70kg 2 sets of 12 Used 15kg plates for a bigger ROM Lying leg curl 125lbs 2 sets of 12 125lbs 2 sets of 11 Hammer curls 22kg's 3 sets of 12 Spider curls 25kg x 10 25kg 3 sets of 9 After starting this program my back is already looking & feeling a lot thicker and stronger | ||
| Floobler | | ... | 24-08-2016 @ 22:13 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Bench press 67.5kg x 6 80kg x 4 95kg x 2 102.5kg x 13 - 1st & last 3 reps paused, feels very light Incline bench 75kg 3 sets of 12 75kg x 11 Monster DB 20kg x 6 each arm 30kg x 5 40kg x 4 45kg 3 sets of 3 Lateral raises 17.5kg's 4 sets of 12 Skullcrushers 35kg 3 sets of 15 | ||
| Floobler | | ... | 26-08-2016 @ 12:04 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 26.08.2016 @ 12:22 PM by Floobler Squat105kg x 5 125kg x 3 147.5kg x 2 157.5kg x 16 Axle DOH deads 105kg 4 sets of 5 105kg x 10 Yoke zercher carry 85kg x 30m 105kg x 15m 125kg x 15m 135kg x 15m 145kg x 15m 155kg x 15m Planned on doing some stones today but biceps were too sore after this, decided on lunges instead Lunges 60kg x 12 each leg 80kg x 10 90kg 2 sets of 8 Calf raises 125kg 4 sets of 12 | ||
| StevenFatty | | ... | 26-08-2016 @ 13:04 |
My name is Steven , I am a fatty. Member 6048, 393 posts | Floobler said:Squat 157.5kg x 16 You are a sick individual. | ||
| Floobler | | ... | 26-08-2016 @ 13:14 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | StevenFatty said: You are a sick individual. Haha, I seem to be able to keep grinding out reps on squats for eternity. Was a painful set, I'd upload it to YouTube but I'm pretty sure it'd get flagged for copyright, always seems to happen when you play songs by Five Finger Death Punch. | ||