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Stephen9069 Training Journal

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stephen9069Icon...20-08-2018 @ 19:45 
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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 - 20-AUGUST-2018

SQUAT (PAUSED REPS)

20kg x 12

70kg x 2
70kg x 2
70kg x 2
70kg x 2
70kg x 2
70kg x 2

BENCH PRESS

20kg x 20

70kg x 6
70kg x 6
70kg x 6
70kg x 6

DB SHOULDER PRESS

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

BARBELL ROWS

70kg x 10
70kg x 10
70kg x 10

And here we go yet again lol.

The weight was nice and light which was to be expected, my knee held up great with no pain.

Ill spend the next 4-6 weeks slowly increasing volume and weight try and shake off some rust and make sure things are all working efficiently then try and run some sort of peaking routine and start to build my numbers back up.

Current body weight:

Week 1 - 19st 2lbs
stephen9069Icon...20-08-2018 @ 20:03 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 20.08.2018 @ 20:04 PM by stephen9069
Goal for the end of the year is 600kg total

Bench - 150kg
Squat - 200kg
Deadlift - 250kg
stephen9069Icon...21-08-2018 @ 16:04 
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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 - 21-AUGUST-2018

SQUAT

20kg x 10

70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

DEADLIFT

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

BAND ASSISTED PULL UPS

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

Increased the squatting by a rep and will up it up again by another rep in the next session.

Deadlifting is feeling really rusty the weights not heavy but technique is just feeling more awkward than anything but im sure that will improve with a bit of consistency.

A few little doms in my lats but other than that everything is feeling good and pain free.
JohnIcon...22-08-2018 @ 11:39 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great work mate, look forward to seeing you smash that total Happy
stephen9069Icon...23-08-2018 @ 07:20 
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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 work mate, look forward to seeing you smash that total Happy


Cheers mate fingers crossed i stay injury free.
stephen9069Icon...24-08-2018 @ 19:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
So managing to get over my doms now and decided that if I want to hit my goal of 600 total December iv enlisted the help and advice of AMH_Power hes been brilliant helped me with a routine. He answered all my questions and explained everything clear as day for me.


Iv got a new routine which has me covered for the next 10-12 weeks and will be starting it from Monday will hopefully post up some videos and progress along the way.
stephen9069Icon...27-08-2018 @ 19:41 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 28.08.2018 @ 13:39 PM by stephen9069
MONDAY - 27-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 1

CGBP

20kg x 20
70kg x 12
90kg x 7
90kg x 7
90kg x 6
90kg x 6

DIPS

BW x 8
BW x 8
BW x 8

DB SHOULDER PRESS

20kg x 10
20kg x 10
20kg x 10

DB FLY

15kg x 8
15kg x 8
15kg x 8

First session of my new routine nothing to heavy just yet this block will last about 3-4 weeks
stephen9069Icon...28-08-2018 @ 17:28 
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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 - 28-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 2

SQUAT

20kg x 20
70kg x 12
100kg x 5
100kg x 5
100kg x 5
100kg x 5

DEFICIT DEADLIFT

140kg x 4
140kg x 4
140kg x 4
140kg x 4

SINGLE LEG STEP UPS

70kg x 8 - each leg
70kg x 8 - each leg
70kg x 8 - each leg

GHR

BW(-20kg) x 8
BW(-20kg) x 8
BW(-20kg) x 8

It is shocking how difficult I find squatting those 100kg reps certainly felt a lot heavier than they should of.

I was aiming low on the deficits as iv never done them before it was a little harder to get into position than I thought.

Step ups were a shock lol seriously underestimated how hard these are.

GHR had to be done with a green band to assist the lift.

Overall not a bad session tomorrow will be light cardio and foam rolling/stretching.
nailsIcon...30-08-2018 @ 14:12 
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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
Great to see you back mate and even better than you're getting advice from such an epic lifter. It will be very interesting to see how this goes. How are all the niggles these days?
stephen9069Icon...30-08-2018 @ 19:51 
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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:Great to see you back mate and even better than you're getting advice from such an epic lifter. It will be very interesting to see how this goes. How are all the niggles these days?


My knee is feeling relatively good I think I do need to alter my squat stance a bit more to keep it that way though. As for the rest of the niggles im not sure lol iv got doms so so bad.

As for the routine im excited to see how it works he certainly knows his stuff and had to break down a lot of the layout for me and the reasoning for those specific movements.

I stole your band idea and used a massive cushion from the lounge to be able to do the GHR.
stephen9069Icon...30-08-2018 @ 20:12 
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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 - 30-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 3

BENCH PRESS

20kg x 15
70kg x 8
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

DB ROWS

35kg x 7
35kg x 7
35kg x 7
35kg x 7

BAND ASSISTED PULL UPS

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

Was a little difficult getting warmed up today still suffering a little from the doms but im happy to hit 110kg considering its the first time iv benched in about 8 weeks.

stephen9069Icon...31-08-2018 @ 18:47 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 31-AUGUST-18

BLOCK 1 - WEEK 1 - DAY 4

SQUAT

20kg x 15
70kg x 8
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2

DEADLIFT

150kg x 2
150kg x 2
150kg x 2
150kg x 2

GLUTE BRIDGE

70kg x 7
70kg x 7
70kg x 7
70kg x 7

OVERHEAD MED BALL SIT UP

10kg x 7
10kg x 7
10kg x 7
10kg x 7

As per usual squats not feeling right i really got to nail my stance and find what works for me.

First time ever doing glute bridges they are certainly different and a lot harder than expected.

nailsIcon...03-09-2018 @ 08:42 
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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
Training is looking great mate. Looks like you've giving a lot more focus to the posterior chain this time.
stephen9069Icon...03-09-2018 @ 19:35 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Training is looking great mate. Looks like you've giving a lot more focus to the posterior chain this time.


Some of it is certainly different and from what iv seen in the different blocks there's a few exercises that are going to be new, things like banded squats and deadlifts and there's also plyometrics in there as well.

Hopefully it pays off im certainly enjoying it.
stephen9069Icon...03-09-2018 @ 19:46 
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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 - 03-SEPTEMBER-18

BLOCK 1 - WEEK 2 - DAY 1

CGBP

20kg x 15
70kg x 8
100kg x 4
100kg x 4
100kg x 4
100kg x 4

DB OHP

25kg x 8
25kg x 8
25kg x 8

DIPS

BW x 8
BW x 8
BW x 8

DB FLY

15kg x 8
15kg x 8
15kg x 8

Start of week 2 and finally over my doms the rest over the weekend was definitely needed.
Overall felt stronger on the main lifts but the dips were hard but I have managed to increase the weight on the close grip and ohp
Squat and deadlift tomorrow.

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