New Training Journal start 2009.
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| mikeyp |  | ... | 26-02-2014 @ 19:19 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Strong benching Mike. You've obviously hit the formula for GAINZ!!! Loving the gainz mate....3 plates ahoy  | ||
| mikeyp | | ... | 02-03-2014 @ 11:48 |
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 all dead stop reps as usual. 60kg x 10 x 2 sets 100kg x 5 107.5kg x 5 147.50kg x 5 167.5kg x 5 187.5kg x 5 200kg x 5 RPE 9.5 Barbell curls 5 x 10 @ 30kg Had a work do on Friday night and didn't have time to train beforehand, and was hung over yesterday. Squeezed a session in this morning whilst the youngster and the missus were still asleep. Aim was 207.5 x 5 but after the 187 set it felt doubtful so went 200 instead. I find it difficult to get warmed up on early morning sessions. Pleased with how the 200 felt when feeling a bit knackered anyway, as this was a pb for 5 not long ago. Didn't have time for paused squats, off out now with the family. | ||
| mikeyp | | ... | 04-03-2014 @ 20:07 |
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 3's week All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 5 95kg x 3 105kg x 3 115kg x 2 RPE 9.5 PB Dropped the weight 5% then (all paused ) : 110kg x 3 RPE 9 110kg x 3 RPE 10 100kg x 5 RPE 9.5 Lat pulldowns, 65kg x 15, 85kg x 10, 100kg x 8, 90kg x 8, 90kg x 8 Tricep pushdowns 4 x 10 @ 45kg Might have squeezed another rep out at 115 but it would've been ugly. Will stick with 115 next 3's week and get the three reps. Pausing all the bench work now. I seem to get the timing of the push better, and focus on the leg drive. | ||
| mikeyp | | ... | 08-03-2014 @ 22:18 |
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 squats, 3's week. Bar x 10 x 2 sets 60kg x 5 100kg x 5 122.5kg x 3 142.5kg x 3 162.5kg x 1 Narrow grip bench press. All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 80kg x 8 Barbell curls, 30kg x 10, 35kg x 10, 40kg x 10, 45kg x 8 Couldn't train last night so squeezed an early session in this morning. Should have been 3 on the top set but felt like a ton, and my left hip was hurting for some reason so sacked it off today. Benching on Tuesday. | ||
| mikeyp | | ... | 12-03-2014 @ 20:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Couldn't train last night so got in this evening. 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 1 PB ( short pause ) RPE 10 7% weight drop then: Comp pauses. 115kg x 1 RPE 9 115kg x 1 RPE 9 115kg x 1 RPE 9.5 115kg x 1 RPE 9.5 115kg x 1 RPE 9.5 Dumbell chest supported row 5 x 10 @ 35kg Tricep pushdowns 45kg x 10, 50kg x 8 x 3 sets YESSS  Think 127.5 would have been ok tonight but not quite 130 yet. The 115s felt really good, and could've kept going but left it there. My hip and groin still feels tight so will play it by ear on Friday. | ||
| Billwest | | ... | 12-03-2014 @ 20:22 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Well done on the PB Mike. | ||
| mikeyp | | ... | 14-03-2014 @ 19:25 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Well done on the PB Mike. Cheers mate | ||
| mikeyp | | ... | 14-03-2014 @ 19:32 |
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 105kg x 5 135kg x 3 155kg x 3 175kg x 3 195kg x 3 215kg 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 100kg x 3 100kg x 3 Barbell curls 30kg x 10, 35kg x 10, 40kg x 10, 40kg x 10 Felt good on deads tonight and hit a triple PB despite my left hip and groin feeling a bit tight this week. Did a good warm up and mobility stuff after the bike and felt good. The paused squats were more of a stretching session really. I actually forgot to do the narrow grip bench tonight, that's how busy I am at the moment !! Shouldn't be a problem though, and I want a PB 5 on bench on Tuesday | ||
| mikeyp | | ... | 18-03-2014 @ 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 5's week All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 110kg x 5 RPE 10 (most reps paused) PB 7.5% weight drop then most reps paused: 102.5kg x 5 RPE 9 102.5kg x 5 RPE 10 One arm Dumbell row, 40kg x 10 then 5 x 10 reps @ 50kg Tricep pushdowns 5 sets 6 - 10 reps. Pleased with this session, PB for 5 again. Couldn't have squeezed another rep out, and tired pretty quickly on the down sets so just did two. | ||
| Billwest | | ... | 18-03-2014 @ 21:28 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Strong benching Mike. Keep up the good work. | ||
| mikeyp | | ... | 19-03-2014 @ 19:21 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Strong benching Mike. Keep up the good work. Thanks chief....when I can triple 125 it will give me a single at 140, so still a bit to go but inching closer | ||
| mikeyp | | ... | 22-03-2014 @ 11:32 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 22.03.2014 @ 11:34 AM by mikeyp Bike 10 minsWarm up with bar x 10 mins Beltless squats. Bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 RPE 6 Beltless deadlifts, deficit standing on 25kg plate. 60kg x 5 100kg x 5 120kg x 5 140kg x 5 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 RPE 8 80kg x 10 PB Hip and groin still not 100% so feeling my way back into squats. Listen to my body these days. Cheeky PB on narrow grip bench down set | ||
| mikeyp | | ... | 25-03-2014 @ 18:57 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Having a planned rest week this week. I've completed a solid 11 week block of training so this 12th week is a rest week, completely off training so I don't start to plataeu. Really pleased with how the RPE training and training as I feel is going, ie pushing hard when I feel good and easing back when I feel tired / not recovered. Highlights from this block are new bench PB single of 125 and rep pbs and new PB beltless deadlift triple at 215kg. Squats are coming back up after the knee injury but have had a niggly left hip & groin for a couple of weeks. By the end of the next 12 week block, starting next week I want a beltless deadlift triple at 220kg, a 130kg bench and a beltless 180kg triple on squats. I also intend to video more sessions for technique feedback. | ||
| mikeyp | | ... | 01-04-2014 @ 19:33 |
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 3's week All paused. Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3 105kg x 3 115kg x 2 failed third rep. Dropped the weight 5% then (all paused ) : 110kg x 3 RPE 9 110kg x 3 RPE 10 Lat pulldowns, 65kg x 15, 85kg x 10, 90kg x 10 x 3 sets. Tricep pushdowns 4 x 10 - 12 @ 45kg The failed third rep was due to totally losing tightness when the bar was on my chest, and not getting any drive after the pause, having to rely on my tris. I think I lost concentration and just expected to get it because the first two reps felt fairly comfy. It was close to going up but I'll stick with this weight next 3's session and nail it then. | ||
| Billwest | | ... | 01-04-2014 @ 19:37 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice lifting Mike. You may not have got your target, but you still paused some decent poundage there. | ||
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