New Training Journal start 2009.
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| mikeyp |  | ... | 28-09-2013 @ 19:24 |
 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. 60kg x 10 x 2 sets 100kg x 5 120kg x 5 140kg x 5 160kg x 5 Beltless squats bar x 10 x 2 sets 60kg x 5 60 x 5 80kg x 5 100kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 One arm dumbell rows 3 x 12 @ 47.5kg Barbell curls 3 x 10 @ 35kg Dumbell curls 3 x 10 @ 15kg. Anterior rotations 3 x 25 Band pullaparts 3 x 40 Easy week for deadlifts, and did some squatting for the first time in about 4 months. The 100 set felt very easy but will work back into squats gently. I felt as though I haven't lost much strength on squats :-) | ||
| mikeyp | | ... | 01-10-2013 @ 19:56 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mons Warm up with bar x 10 mins Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 Bench Press to foam roller. 80kg x 5 100kg x 3 110kg x 3 120kg x 1 125kg x 1 130kg x 1 120kg x 3 120kg x 3 120kg x 2 115kg x 3 110kg x 3 Lat pulldowns 5 x 10 @ 85kg Tricep pushdownd 5 x 8 - 10 @45kg Band pullaparts 4 x 40 | ||
| mikeyp | | ... | 04-10-2013 @ 20:20 |
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. 60kg x 10 x 2 sets 100kg x 5 130kg x 5 150kg x 5 170kg x 5 190kg x 5 Beltless squats Bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 Strict bent over rows 60kg x 10 70kg x 10 75kg x 10 80kg x 10 80kg x 10 Barbell curls 30kg x 12 x 5 sets all short rests. Moved up to 190 on the 5's for deadlifts and they felt easy, will move up 5kg again next month, 3's next week. I think I'm going to train Friday nights from now on instead of saturday mornings. The gym seems relatively quiet as well. | ||
| Billwest | | ... | 04-10-2013 @ 21:46 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Good volume on everything there Mike. | ||
| mikeyp | | ... | 04-10-2013 @ 23:00 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Good volume on everything there Mike. It felt like a good session. I'm actually keeping the volume down on dead lifts and just doing one top set, apart from singles week when I do a couple of back off sets. I do a high volume bench on tues and just do an easy set of 5 in the second session of the week. Seems to be working.  | ||
| mikeyp | | ... | 08-10-2013 @ 19:52 |
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 Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 2 110kg x 2,2,2,2,2,2,2,2 90kg x 7,7,6 Dumbell Chest supported row 5 x 12 @ 30kg Tricep pushdowns 1 x 10 @ 40kg 4 x 10 @ 45kg Band pullaparts 3 x 40 Moved up 5kg and dropped to 8 sets of 2 reps, and moved up another rep on the pump sets | ||
| mikeyp | | ... | 11-10-2013 @ 19:49 |
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. 60kg x 10 x 2 sets 100kg x 5 140kg x 3 160kg x 3 180kg x 3 200kg x 3 Beltless squats bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 Circles round head with 20kg plate 3 x 20 Dumbell curls 3 x 10 @ 15kg Felt good for a few more reps on deadlifts, so bodes well for next month's triples. Suprised how easy the 140 on squats felt as well Just went lightish on bench as usual for the second bench session of the week. | ||
| mikeyp | | ... | 15-10-2013 @ 20:12 |
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 Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 72.5kg x 5 82.5kg x 5 92.5kg x 3 102.5kg x 1 112.5kg x 1 122.5kg x 1 PB 120kg x 1 110kg x 3 110kg x 3 100kg x 5 Lat Pulldowns 65kg x 10, 85kg x 10, 100kg x 8 x 3 sets, 90kg x 10 Tricep pushdowns 40kg x 10, 45kg x 8, 55kg x 6, 55kg x 6, 50kg x 8 Band pullaparts 3 x 40 Pleased with tonight, felt tired going in so did this without any psych up, 125 to 130 next time. | ||
| Billwest | | ... | 15-10-2013 @ 21:39 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Excellent PB, strong session Mike. Bench is looking really strong at the minute. | ||
| 40_plus | | ... | 15-10-2013 @ 22:55 |
 and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5642.5 kgs @ 89.1kgs UnEq | Good sessions recently Mike, solid training. | ||
| mikeyp | | ... | 18-10-2013 @ 20:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Thanks chaps, benching twice a week, one hard session, one easy to easy ish seems to be inching me toward that three plate bench !! | ||
| mikeyp | | ... | 18-10-2013 @ 20:10 |
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. 60kg x 10 x 2 sets 100kg x 5 130kg x 5 150kg x 3 170kg x 1 190kg x 1 210kg x 1 190kg x 3 165kg x 5 Beltless squats Bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 5 150kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 Strict bent over rows 60kg x 10 70kg x 10 x 4 sets Barbell curls 30kg x 10, 35kg x 10 x 3 sets all short rests. I'm going to squat and deadlift every Friday but will focus on deads one week and squats the next, so heavy deads followed by moderate squats, then the week after heavy squats followed by moderate deads, in order to allow me to keep the momentum going on both lifts. | ||
| mikeyp | | ... | 25-10-2013 @ 20:45 |
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. 60kg x 10 x 2 sets 100kg x 5 120kg x 5 140kg x 5 160kg x 5 180kg x 5 Beltless squats bar x 10 x 2 sets 60kg x 5 60 x 5 100kg x 5 120kg x 5 120kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 One arm dumbell rows 5 x 12 @ 45kg Cable Curls 4 x 6 - 12 Circles round head 20kg x 20, 25kg x 20 x 2 sets Crazy busy this week so the first session of the week was tonight. It was a planned easy session, so back to it next week, bench press on Tues then heavy deads next Friday up to a top set of 5, then moderate squats. | ||
| mikeyp | | ... | 29-10-2013 @ 19:59 |
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 Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 3 110kg x 3,2,2,2,2,2,2,2 90kg x 7,7,7 Lat Pulldowns, 15 x 65kg, 8 x 100kg x 3 sets, 95kg x 10 Tricep pushdowns 1 x 10 @ 40kg 4 x 10 @ 45kg Moved up a rep on the main set and on the pump sets. There's a guy in the gym who, after I'd done my deadlift reps with 190kg the other week asked me how much was on the bar, and proceeded to grind out one rep without any warm up ( I think he was doing curls at the time), anyway he did the same thing tonight with 110 on the bench, and to be fair did one clean rep and then two half reps. Sounds like he's been a gym rat for years, and he works on the highways slinging kerbs around all day so is a reasonably strong guy. I don't know whether to admire him for his ballsy approach or think he's a dick for having such a cavalier attitude towards his tendons.....I know my shoulders would explode if I just dived into a 110 bench cold  | ||
| Billwest | | ... | 29-10-2013 @ 21:18 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Steady benching, Mike. Your system is slow, damn slow in fact, but it's obviously working. | ||
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