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New Training Journal start 2009.

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mikeypIcon...31-01-2014 @ 19:52 
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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 3
160kg x 3
180kg x 1
200kg x 1
220kg x 1 RPE 9
240kg Fail... f**k !
220kg x 1 RPE 10

Beltless paused squats. Long pauses for a count of 5.
Bar x 10 x 2 sets
60kg x 3
80kg x 3
100kg x 3
110kg x 3
120kg x 3
120kg x 3 RPE 7

Narrow grip Bench press, index fingers on smooth and all paused for a count of 3.
bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5 RPE 9
70kg x 10 RPE 8

Barbell curls 3 x 10 @ 35kg

Dumbell curls curls 3 x 12 @ 15kg

Felt drained today after a busy week, so shouldn't really have gone for the 240 tonight but the 220 felt so good I was convinced it would fly up. Onwards........
mikeypIcon...04-02-2014 @ 19:11 
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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 3's week
Bar x 20 x 2 sets
40kg x 10
62.5kg x 5
72.5kg x 5
82.5kg x 5
92.5kg x 3
102.5kg x 3
112.5kg x 3 RPE 9.5 (last rep paused ).

Dropped the weight 7% then (all paused ) :
105kg x 3 RPE 9
105kg x 3 RPE 9
105kg x 3 RPE 9
105 kg x 3 RPE 9.5
105kg x 3 RPE 10

Pleased with this session, the top set is some kind of pb as they were all paused slightly, the last one for longer, up to now weights around 110 have been tng and sometimes some sloppy technique. All sets tonight felt strong.

Pausing actually felt good, I focused on exploding off my chest using legs and lats to get it off the chest quickly. I also think the narrow grip work on Fridays is helping.

Skipped the assistance lat and tricep work tonight.
BillwestIcon...06-02-2014 @ 09:50 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 06.02.2014 @ 09:52 AM by Billwest
Excellent lifting recently Mike. Bench going particularly well by the looks of it. I'm liking the look of how you're training.
mikeypIcon...06-02-2014 @ 18:55 
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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: 06.02.2014 @ 18:57 PM by mikeyp
Cheers Bill, this is the best way of training for me, low frequency 2 x per week, keeping the intensity high & reps low (to maintain technique) and doing as much volume as I feel like on the day all governed by RPE. My aim is to keep upping the weight each time I do the 5's week, 3's week etc but I don't stress if I fall a rep short as I'm still getting good work in and keep moving forward, an example is aiming for 5 @ 107.5 on bench last week, only getting 4 and then coming back with a solid paused triple @ 112.5 this week, so it allows for week to week fluctuations in energy levels.

All three are moving in the right direction, and bench is inching up nicely....From experience I know a 112.5 paused triple gives me a 125kg paused now (112.5 being 90% of 125 ) and 127.5 - 130 sloppy rep Happy

I also don't take planned deload weeks now just go by feel.
mikeypIcon...07-02-2014 @ 19:30 
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, singles week.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 1
180kg x 1 RPE 10

7% weight drop then:
167.5kg x 1 RPE 9.5
167.5kg x 1 RPE 10


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
62.5kg x 5
72.5kg x 5
82.5kg x 5
92.5kg x 3 RPE 9.5
80kg x 8 RPE 10

Barbell curls 10 reps @ 30kg, 10 reps @ 35kg, 10 reps x 3 sets

Dumbell curls 2 x 10 reps @ 15kg
mikeypIcon...11-02-2014 @ 19:55 
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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: 11.02.2014 @ 19:56 PM by mikeyp
Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press singles week all paused.
Bar x 20 x 2 sets
40kg x 10
65kg x 5
75kg x 5
85kg x 3
95kg x 1
105kg x 1
115kg x 1
125kg x Fail
125kg x Touch and go Fail
120kg x Fail
100kg x 5 paused
100kg x 5 paused

Dumbell chest supported row 5 x 10 @ 37.5kg

Tricep pushdowns 45kg x 10, 50kg x 8, 55kg x 6, 55kg x 6

I was going to take an easy week this week and do the singles next week as I've had some good sessions over the last 6 weeks (and realise I also need any easy session /week every 6 weeks or so if I feel like it) but was really confident of nailing a paused 125 tonight so wanted to nail it and move on to 130.

The warm ups felt great, the 115 was easy but the 125 wouldn't lock out (thankfully had the pins just above neck level in the rack). In hindsight I brought the bar down a bit high and couldn't get enough tricep into it. I took it again touch and go and it stalled again, the first attempt took quite a bit out of me, as I also failed 120 after that Angry so decided to do a couple of 5's at 100 to get some confidence back.

Benching is feeling better now in general despite the poor session tonight.....onwards.
ForbyIcon...11-02-2014 @ 20:00 
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Member 1110, 414 posts
SQ 300, BP 180, DL 320
800.0 kgs @ 105kgs UnEq		nice work m8
ForbyIcon...11-02-2014 @ 20:00 
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Member 1110, 414 posts
SQ 300, BP 180, DL 320
800.0 kgs @ 105kgs UnEq		nice work m8
mikeypIcon...18-02-2014 @ 19:17 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Forby said:nice work m8


Thanks for dropping in mate it does get a bit lonely in here sometimes Happy
mikeypIcon...18-02-2014 @ 19:27 
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
65kg x 5
75kg x 5
85kg x 3
95kg x 1
105kg x 1
115kg x 1
120kg x 1 slight pause RPE 9.5
107.5kg x 4 paused RPE 10

Lat pulldowns 65kg x 12, 85kg x 10, 100kg 3 x 8 reps

Tricep pushdowns 45kg x 10 x 5 sets

Been really busy and feeling a bit knackered so didn't train on Friday and kept the volume low tonight. The 115 felt ok but not good enough to go for the 125 tonight so played it safe (feel as though I've wimped out a bit tonight to be honest) and took a paused 120. Really pleased with the 120 though and how 120 is feeling strong and strict now (not a full IPF comp pause but not far off now ).

I'm going to get back to the routine graft reps next week and get the 125 in a couple of weeks.
BillwestIcon...18-02-2014 @ 19:43 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Benching looking strong ATM Mike, despite today being slightly down on what you wanted.
mikeypIcon...21-02-2014 @ 20:13 
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, 5's week.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 5
140kg x 5
155kg x 5 RPE 9.5 effort level

Beltless deadlifts, deficit standing on 25kg plate.
60kg x 5
100kg x 5
140kg x 5
150kg x 5 RPE 7
150kg x 5 RPE 7

Narrow grip bench, index fingers on smooth, all paused.
bar x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
80kg x 8

Dumbell curls 12.5kg x 10, 15kg x 10, 17.5kg x 10 20kg x 8.

Did a few deficit deads but kept them light as I haven't done these for ages. Squats all well below parallel as usual now.
mikeypIcon...21-02-2014 @ 20:27 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Benching looking strong ATM Mike, despite today being slightly down on what you wanted.


Cheers Bill, I'll keep working on the 5's, triples and singles and keep upping the weight when I can. I'll need to be doing a triple at 125 to hit the 140 milestone.
mikeypIcon...25-02-2014 @ 20:07 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 25.02.2014 @ 20:09 PM by mikeyp
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 5 RPE 9.5 (most reps paused) PB
5% weight drop then most reps paused:
102.5kg x 5 RPE 9
102.5kg x 5 RPE 9.5
100kg x 5 RPE 9.5
100kg x 5 RPE 9 This set felt better than the last !

Dumbell chest supported row 35kg 5 x 10

Rope pushdowns 4 x 8 - 10

Felt good tonight and hit a PB 5, will move up to 110 next 5's week. Also it's a PB for sets as I've never actually done 5 x 5 reps at 100kg before, so this is obviously a big PB as most sets were over 100 Happy
BillwestIcon...25-02-2014 @ 21:15 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Strong benching Mike. You've obviously hit the formula for GAINZ!!!

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