New Training Journal start 2009.
12345678910 ... 828384 ... 8788899091929394959697
| mikeyp |  | ... | 01-11-2013 @ 20:15 |
 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 5 160kg x 5 180kg x 5 200kg 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 90kg x 8 Barbell curls 30kg x 12 40kg x 10, 45kg x 8 x 3 sets. Dumbell curls 3 x 12 @ 15kg Band pullaparts 4 x 40 Short on time so missed out the easy squats planned for tonight. | ||
| mikeyp | | ... | 06-11-2013 @ 19:48 |
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 90kg x 5 100kg x 3 110kg x 3 120kg x 1 125kg x 1 115kg x 3 115kg x 3 110kg x 3 110kg x 3 Lat pulldowns 5 x 8- 10 up to 100kg Tricep pushdownd 5 x 8 - 10 @45kg Band pullaparts 4 x 40 All felt heavy tonight so just went up to 125. | ||
| mikeyp | | ... | 08-11-2013 @ 20:02 |
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 Squats, 5's week. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 150kg x 5 155kg x 5 Beltless deadlifts. 60kg x 10 x 2 sets 100kg x 5 140kg x 5 160kg x 5 180kg 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 Barbell curls 30kg x 12 40kg x 10 x 3 sets. Dumbell curls 3 x 12 @ 15kg Face pulls 5 x 10 Building squats back up nicley now. All nice and deep, 160 next 5's session. Moderate deads and bench. | ||
| mikeyp | | ... | 12-11-2013 @ 20:24 |
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 3,3,2,2,2,2,2,2 90kg x 7,7,7 Lat Pulldowns,5 x 12 @ 85kg Band pullaparts 3 x 40 Moved up a rep on the 110 set, should've been 8,7. 7 on the pump sets but ran out of gas tonight and the main set was hard tonight so missed out the pushdowns. | ||
| mikeyp | | ... | 15-11-2013 @ 20:32 |
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 3 150kg x 3 170kg x 3 190kg x 3 210kg x 3 PB triple. Beltless squats (easy session) bar x 10 x 2 sets 60kg x 5 100kg x 5 x 5 sets Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 80kg x 5 90kg x 5 90kg x 5 Cable curls 4 sets 10 - 6 reps Face pulls 5 x 10 -12 Lateral rotations 3 x 15 Anterior rotations 3 x 20 Good session on deads tonight, doing just a top set without any extra volume seems to be working. | ||
| mikeyp | | ... | 23-11-2013 @ 09:55 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Haven't trained this week due to manflu. I was going to go in this morning but still not 100% so I'll rest up, I don't want to risk injury as training is going really well. I'll leave it and get in Monday instead of Tuesday to bench, then squat triples on Friday. I'm just reintroducing heavier weights for squats after the long layoff however they're coming back well and will aim for 165 - 170 | ||
| mikeyp | | ... | 29-11-2013 @ 19:53 |
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 Squats, 3's week. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 3 Beltless deadlifts. 60kg x 10 x 2 sets 100kg x 5 140kg x 5 160kg x 5 180kg 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 Had the mother of all colds / flu, so haven't trained for two weeks. Still shifting the remnants of phlegm so thought I'd feel crap tonight but 160 is the heaviest I've squatted in months due to the knee injury and all went OK, 165 next 3's session. Back to the routine on Tuesday  | ||
| mikeyp | | ... | 03-12-2013 @ 19:26 |
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 5 90kg x 3 100kg x 3 felt right pec tweak so left it there. Lat Pulldowns,5 x 10 @ 80kg Tricep pushdowns 4 x 10 @ 45kg Circles round head with 20kg plate 3 x 20 Felt the right pec tweak a bit on the warm ups so played it cautious and halted it there, bit of a s**t session but onwards !! | ||
| mikeyp | | ... | 07-12-2013 @ 12:18 |
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 Beltless squats Bar x 10 x 2 sets 60kg x 5 80kg x 5 100kg x 5 100kg x 5 105kg x 5 110kg x 5 110kg x 5 Bench press bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 80kg x 5 80kg x 5 Barbell curls 5 x 10 @ 30kg Strict bent over rows 60kg x 10 65kg x 10 70kg x 10 Still not feeling 100%. The intention was to go 190, 210, then 230. I tripled 210 a couple of weeks ago but the single was enough today. Still a bit weaker with this cold virus so just went as I felt. Easy week for squats. | ||
| mikeyp | | ... | 10-12-2013 @ 20:21 |
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 100kg x 5 90kg x 5,5 Lat Pulldowns,5 x 12 - 8 reps up to 100kg Tricep pushdowns 40kg x 12 45kg x 10 45kg x 10 50kg x 8 50kg x 8 Band pullaparts 3 x 40 Going lower volume on bench for a few weeks. The strength is still a bit down so going by feel at the moment. | ||
| mikeyp | | ... | 13-12-2013 @ 20:14 |
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 Squats, single week. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 3 160kg x 1 170kg x 1 155kg x 3 140kg x 5 Beltless deadlifts. 60kg x 10 x 2 sets 100kg x 5 120kg x 5 140kg x 5 160kg 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 Seated row machine 4 x 10 Face pulls 4 x 10 Barbell curls 30kg x 10, 35kg x 10, 40kg x 8, 40kg x 8 Band pullaparts 3 x 40 Tonight went better than expected as last night I pulled my back stretching !!. Doing the stretch where you lay on your back and move your knees over to each side. My legs were on the left side and I got a really sharp pain when I tried to bring them back. Really struggled to get off the floor and thought I'd really f**ked the old back. Anyway after 30 mins or so on the couch it started to ease and I've only had the odd twinge during the day, and it feels fine now, so god knows what was going on. I guess if there's a bit of fatigue in there it is susceptible to the odd tweak now and again. | ||
| Billwest | | ... | 13-12-2013 @ 20:22 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Training seems to be going well at the minute Mike, despite the colds and self-inflicted stretching injuries. | ||
| mikeyp | | ... | 15-12-2013 @ 12:23 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Training seems to be going well at the minute Mike, despite the colds and self-inflicted stretching injuries. Hey Bill thanks for dropping in. Training wise this year has been a bit disappointing, the shoulder injury at the start of the year and also 5 months off squatting with the knee injury has hit the progress a bit. Also my focus changed in July with the birth of our son, and I've had to adjust to less sleep etc, and training 2 x per week. Therefore I haven't hit the goals I set myself this year. The next couple of weeks will be tick over weeks with Xmas being imminent with the resulting partying, gym closures etc which that entails. So I want better results next year however due to home and work commitments I can only train 2 x week so my programme will be as follows: Week one: Tuesday: Bench 8 x 2 programme Friday: Deadlifts, work up to a top set of 5 reps, then some light squats. Also light / moderate bench up to a set of 5 reps. Week two: Tuesday: Bench press to foam roller up to a heavy triple or single. Friday: Squats, work up to a top set of 5 reps, then light deadlifts, and light / moderate bench. Week three: Tuesday: Bench 8 x 2 programme Friday: Deadlifts, work up to a top set of 3 reps, then light squats & bench. Week four Tuesday: Bench press to foam roller, as week two. Friday: Squats, work up to a top set of 3 reps, then light deads & bench. Week five: Tuesday: Bench 8 x 2 programme Friday: Deadlifts, work up to a single, couple of back off sets then light squats and bench. Week six: Tuesday: Bench press to foam roller as week two. Friday: Squats, work up to a single, couple of back off sets then easy deadlifts & bench. Week seven, Easy week, all easy training, light squats & deads & bench. Week eight. Start the cycle again but move weights up by 5kg on squats & deadlifts, and keep adding reps to the 8 x 2 programme on bench. I guess this is based on Wendlers 5 3 1, however I'll go by feel ie. if I'm feeling crap on a particular session then I'll drop the weights back, and if I feel great I'll move ahead quicker so it's a mix of daily max training and 5 3 1. In this way I'll always be pushing forward but the programme is flexible to allow for work & family commitments. I'll do assistance work in addition each session, all as I feel, but with the aim of improving the big three. I also want to do a comp mid year where the aim will be 210kg / 120kg / 250kg. | ||
| mikeyp | | ... | 17-12-2013 @ 19:32 |
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 105kg x 2,2,2,2,2,2,2,2 90kg x6,6,6 Lat pulldowns 5 x 10 @ 80kg Band pullaparts 3 x 30 | ||
| mikeyp | | ... | 21-12-2013 @ 16:56 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Beltless deadlifts 60kg x 10 100kg x 5 120kg x 5 140kg x 5 160kg x 5 Beltless squats Bar x 10 x 2 60kg x 5 100kg x 5 x 3 sets Dumbell anterior rotations 3 x 25 Work Xmas do last night so had an easy session this morning. | ||
12345678910 ... 828384 ... 8788899091929394959697
© Sugden Barbell 2026 Privacy - Terms & Conditions