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Stephen9069 Training Journal

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stephen9069Icon...15-05-2018 @ 19:14 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 15-MAY-2018

SQUAT

20kg x 8
85kg x 6
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

BAND ASSISTED PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg x 5

DEADLIFT

70kg x 8
120kg x 5
140kg x 3
140kg x 3
140kg x 3

BARBELL ROWS

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

BAND FACE PULLS

Red band x 15
Red band x 15
Red band x 15

OxmanIcon...15-05-2018 @ 21:05 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Masses of graft mate, everything holding together ok??
stephen9069Icon...16-05-2018 @ 08:18 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Masses of graft mate, everything holding together ok??


Touch wood so far mate. Its not to bad my main emphasis is squatting so that is the majority of the volume and frequency, deadlifts are only being worked a total of 6 working sets a week to keep the movement natural.
nailsIcon...16-05-2018 @ 09:40 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Damn mate those are some heavy arse rows. Masses of work.
stephen9069Icon...16-05-2018 @ 20:22 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Damn mate those are some heavy arse rows. Masses of work.


Cheers mate starting to get that buzz for training again.
stephen9069Icon...17-05-2018 @ 19:59 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 17-MAY-2018

SQUAT

20kg x 10
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

SEATED MILITARY PRESS

50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

INCLINE DB PRESS

30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8

DIPS

BW x 6
BW x 6
BW x 6
BW x 6

DB SIDE RAISES

10kg x 8
10kg x 8
10kg x 8

Thought id try throw dips in again to see how they felt, they will not be staying I and my shoulder much prefer close grip bench.

Rest tomorrow and then squat and deadlift Sunday. 4 days training seems to be the sweet spot - MON / TUE / OFF / THUR / OFF / SAT / OFF - REPEAT.
JohnIcon...19-05-2018 @ 22:57 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great to see you still steaming ahead buddy long may it continue Happy
stephen9069Icon...21-05-2018 @ 17:31 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:Great to see you still steaming ahead buddy long may it continue Happy


cheers mate very much appreciated
stephen9069Icon...21-05-2018 @ 17:35 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 21-MAY-2018

SQUAT

20kg x 10
85kg x 8
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

PRESS UPS

x 8
x 8
x 8
x 8
x 8
x 8

DB SIDE RAISES

10kg x 8
10kg x 8
10kg x 8

Was not feeling this at all today I feel absolutely beat and not even sure why, didn't have a taxing weekend and slept great over the weekend.
OxmanIcon...21-05-2018 @ 19:16 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Things still building well buddy even if today felt off.
stephen9069Icon...22-05-2018 @ 15:21 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Things still building well buddy even if today felt off.


Cheers mate im feeling like im spinning my wheels a bit at the moment i want to bring my weight down but thats currently my only goal which in all honesty is boring, In the past i had strongman to aim for at the minute i dont really have much which is making it hard to stay motivated or find a goal.
stephen9069Icon...23-05-2018 @ 20:33 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 23-MAY-2018

SQUAT

20kg x 10
90kg x 5
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2

DEADLIFT

120kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4

BARBELL ROWS

100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6

BAND ASSISTED PULL UPS

BW(-20kg) x 7
BW(-20kg) x 7
BW(-20kg) x 7
BW(-20kg) x 7

First session running the Russian squat routine so looking forward to seeing if I can get any results on this, numbers based off of 140kg.

nailsIcon...24-05-2018 @ 13:13 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Numbers still creeping up nicely mate. I think something like Russian squat routine will be good for you, it will provide a focal point. Obviously I'm biased here but I think some sort of martial art would be good for you.
stephen9069Icon...24-05-2018 @ 22:03 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Numbers still creeping up nicely mate. I think something like Russian squat routine will be good for you, it will provide a focal point. Obviously I'm biased here but I think some sort of martial art would be good for you.


Cheers mate its definitely gave me a bit of direction and I like that it increases in volume before the increase in weight. As for any martial arts were im currently located it would be a bit to far to travel to any sort of club would be a 45 minute trip one way. I will admit powerlifting has been giving me a few thoughts but id have to obviously improve my numbers and also work on being able to rotate my grip again. At the minute just not sure.
stephen9069Icon...24-05-2018 @ 22:15 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 24-MAY-2018

SQUAT - Week 1 - Day 2

20kg x 10
90kg x 5

112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3

INCLINE BENCH PRESS

70kg x 8
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

DB SHOULDER PRESS

20kg x 8
20kg x 8
20kg x 8
20kg x 8

CGBP

80kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 6

Day 2 complete will be doing my last squat of the week on Saturday.

Have definitely been in a calorie surplus for the last 2 weeks and its been needed especially with starting this routine and also getting sick of constantly tracking calories and sitting in a deficit, I will get back on track with my diet but it wont be as aggressive and aim for the weight loss to be over the next 8-9 months.

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