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New Training Journal start 2009.

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mikeypIcon...31-12-2013 @ 13:16 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 5
100kg x 5
100kg x 5
100kg x 5
105kg x 5
90kg x 5

Dumbell chest supported row 3 x 15 @ 30kg

Tricep pushdowns 4 x 8 @ 45kg

Moved fairly quickly as the gym was shutting at 12. Just about to have a smoked bacon buttie Happy

Happy New Year everyone (well my loyal journal reader anyway) have great 2014.
FinchIcon...31-12-2013 @ 15:26 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		I read your journal but would not class myself in the least bit loyal!Happy
mikeypIcon...31-12-2013 @ 21:41 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Finch said:I read your journal but would not class myself in the least bit loyal!Happy


Ha ha, all the best Ian you big tart Grin
BillwestIcon...31-12-2013 @ 22:05 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Happy new year Mike, nice benching
mikeypIcon...01-01-2014 @ 14:06 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Happy new year Mike, nice benching


Same to you Bill, hope you have a great year Happy
mikeypIcon...03-01-2014 @ 19:29 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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
190kg x 5

Beltless paused squats. Paused for a count of 5.
Bar x 10 x 2 sets
60kg x 3
80kg x 3
100kg x 3
110kg x 3
110kg x 3

Narrow grip Bench press, index fingers on smooth.
bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
80kg x 5

Cable curls 4 x 8 - 10

First session of the year on the new programme so did a comfy 5 on the top set. I'm also doing paused squats on my light squat weeks. I also did long pauses and kept the reps low and the weight light as a pure technique session.

I'm also doing narrow grip bench on my easy bench session and working up to a weight that feels moderate for the day.
mikeypIcon...07-01-2014 @ 19:45 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 07.01.2014 @ 22:01 PM by mikeyp
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
105kg x 3
100kg x 3 Paused

Lat pulldowns 65kg x 10, 85kg x 8, 100kg x 8 x 3 sets

Close grip bench on smith machine 4 x 10 @ 60kg plus bar weight.

Rope pushdowns 5 x 10 - 6 reps.
mikeypIcon...10-01-2014 @ 19:58 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 10.01.2014 @ 19:59 PM by mikeyp
Bike 10 mins

Warm up with bar x 10 mins

Beltless squats, 5's week.
Bar x 10 x 2 sets
65kg x 5
105kg x 5
125kg x 5
145kg x 5
150kg x 5 RPE 8 effort level

140kg x 5 RPE 8
140kg x 5 RPE 8

Beltless deadlifts. Paused for 3 seconds just just after pulling off the floor, and paused again just above knee then push hips through.
60kg x 5
100kg x 5
120kg x 5
140kg x 5 x 3 sets All @ RPE effort level 7
140kg speed reps x 3

Narrow grip bench, index fingers on smooth.
bar x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5 x 3 sets RPE 8 effort level.
60kg x 15

Dumbell curls 4 x 12 @ 15kg.

Got some SBD knee sleeves, they're very easy to get on and they feel a bit baggy so I might have got the wrong size Unhappy seem really good quality though. Pleased with squatting tonight. These were all as low as I could possibly go and trying to get a bit of bounce out of the hole which went nicely. I want to dial this technique in now every time I squat.

The deadlifts after squatting were all technique work, and the curls...well it's just got to be done Cool

Did a bit of reading on the reactive training website......makes sense to me and pretty much how I was intending to train anyway....hence all the RPE stuff.
FinchIcon...10-01-2014 @ 20:17 
Avatar
Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		Thinking about getting some of them sleeves. What size did you get?
mikeypIcon...14-01-2014 @ 19:26 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 14.01.2014 @ 19:30 PM by mikeyp
Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press To Foam Roller
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 3
120kg x 3 RPE 8
130kg x 1 RPE 9
135kg x 1 RPE 10 and also a new PB

125kg x 2 RPE 10
120kg x 3 RPE 9
110kg x 5 RPE 10

Lat pulldown 5 x 8 - 10 @ 85kg

Tricep pushdowns 4 x 10 @ 45kg

Pleased with benching. I think 137.5 would've gone up but not quite 140 tonight. Pleased with how it felt in my hands, as did the 120's as the last reps were paused Happy
mikeypIcon...14-01-2014 @ 19:29 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Finch said:Thinking about getting some of them sleeves. What size did you get?


Got the XXLs Ian.....the XL would be right for me. I've never used any sleeves before so can't compare with other manufacturers however the quality is very good.
mikeypIcon...17-01-2014 @ 20:15 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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
152.5kg x 3
172.5kg x 3
192.5kg x 3
212.5kg x 3 RPE 10 New PB

Beltless paused squats. Paused for a count of 5.
Bar x 10 x 2 sets
60kg x 3
80kg x 3
100kg x 3
110kg x 3
110kg x 3 RPE 7

Narrow grip Bench press, index fingers on smooth and all paused.
bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
85kgkg x 5 RPE 9
70kg x 10 Touch n go. RPE 8


Dumbell curls curls 4 x 12 @ 15kg

Good session tonight, hit a new PB triple on deads Happy
mikeypIcon...21-01-2014 @ 19:32 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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
95kg x 1
105kg x 1
115kg x 1
120kg x RPE 9
122.5kg x 1 RPE 10
120kg x 1 Short pause, RPE 10
115kg x 1 Paused RPE 10
115kg x 1 RPE 10
115kg x 1 RPE 10

Dumbell Lying chest supported rows 5 x 10 @ 37.5 kg

Close grip bench on smith machine.
40kg plus bar x 10
60kg plus bar x 10
65kg plus bar x 10 x 2 sets

Pleased with how 120 + is feeling now, 130 is not too far away now Happy
mikeypIcon...24-01-2014 @ 19:37 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 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 3
140kg x 3
160kg x 3 RPE 8 effort level


Dropped the weight 7% then :
150kg x 3 RPE 8
150kg x 3 RPE 8
150kg x 3 RPE 8
150kg x 3 RPE 8
150kg x 3 RPE 9

Beltless deadlifts. Paused for 3 seconds just just after pulling off the floor, and paused again just above knee then push hips through.
60kg x 5
100kg x 5
120kg x 5
140kg x 5 x 3 sets All @ RPE effort level 7
140kg speed reps x 3

Narrow grip bench, index fingers on smooth.
bar x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5 RPE 8 effort level.

Barbell curls 10 reps @ 30kg, 10 reps @ 35kg, 10 reps @ 40kg.

Despite the relatively light weights I'm pleased with how squatting is coming along. These are all Tom Martin depth and getting a bit of bounce out of the hole, and keeping the weight over my heels better. There's no way I'm getting failed for depth at my next Comp.
mikeypIcon...28-01-2014 @ 19:16 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press 5's week
Bar x 20 x 2 sets
40kg x 10
60kg x 5
67.5kg x 5
77.5kg x 5
87.5kg x 5
97.5kg x 5
107.5kg x 4 RPE 9.5

Dropped the weight 7% then :
100kg x 5 RPE 9
100kg x 5 RPE 10

Lat pulldowns 65kg x 10, 85kg x 8, 100kg x 8 x 3 sets

Tricep pushdowns 45kg x 10, 50kg x 8, 55kg x 8, 55kg x 8, 45kg x 10

Don't think a fifth was there tonight so didn't attempt it and will stick with this weight next 5's week. Also tired pretty quickly on the down sets tonight so called it a day after two sets. Onwards.....

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