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StrengthStudent | Journal 3.0 : this time it's serious | 20-08-2015 @ 12:21 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Discontinued the last journal due to suffering from a reoccurring back injury. I initially tore my lower spinal erectors a couple of years ago on squats when my form was pretty terrible, and re-tore it several times (seemingly) out of nowhere on conventional deadlifts. After several attempts to slowly build my deadlift back up I just seemed to keep tearing my lower back more and more frequently. Eventually I've decided enough is enough and it's time to stop spinning my wheels, so I bought a trap bar, as that seems to be perfectly fine on my lower back. I've said to myself that I'm going to be smart and stay away from conventional deadlifts until AT MINIMUM 2017. Even if my back feels perfectly fine I'm going to try and keep to my word on this, as I want it to recover to the point where I never have to worry about it again. In the meantime I will be working on vastly improving several lifts that should have very good carryover onto pulling, such as Oly squats, trapbar deadlifts, heavy farmers walks, rows and lots of back extensions. With all that said, here's the training schedule / split I've been using recently: A - pressing Overhead press Close grip bench Various triceps / shoulder work B - lower Squat Trapbar deadlift Rows / chin-ups C - event training Log / axle Farmers / stones Various accessories Pretty much based it on an article I read on here, as I figure for right now the simpler the better. I'm going to probably try and get a days rest in between each workout, meaning a full cycle through would take 6 days. The event training day may be a little tricky, as I have access to a log and farmers walk at my garage, or an axle and some atlas stones at the gym. The only problem is it's pretty difficult to get to the gym sometimes depending on my schedule (around a hour each way on the bus) and training events at mine would be pretty difficult if it's raining (which it often seems to be). So sometimes I may end up skipping the C workout and just going straight back to A from B. We'll just have to see how it goes. Anyway, that's enough for now, time to start the log! | ||
StrengthStudent | ... | 20-08-2015 @ 12:22 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 20.08.2015 @ 12:46 PM by StrengthStudent First workout, wasn't feeling the best as I'd just come off a 10 hour night shift. Got some caffeine in me though and I was ready to go! Strict press 40 x 8 50 x 6 Add belt, elbow sleeves & wrist wraps 60 x 5 65 x 4 70 x 4 PB 75 x 1 Push press 75 x 3 82.5 x 3 90 x 3 PB 95 x 1 PB 70 x 10 PB Close grip bench press 60 x 10 80 x 8 90 x 6 97.5 x 4 105 x 2 All easy, will build from here in the future. Incline DB bench press 20's x 15 32.5's x 15 PB 32.5's x 14 Finished off with some light skullcrushers and lateral raises. Pretty decent little first session, think next time I will get a bit more volume in on overhead work. | ||
StrengthStudent | ... | 21-08-2015 @ 18:05 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 21.08.2015 @ 20:10 PM by StrengthStudent Squat40 x 8 80 x 6 100 x 5 Add belt 120 x 5 140 x 5 150 x 5 155 x 5 PB 155 x 5 155 x 5 Chinups BW x 8 BW x 8 +20 x 6 +25 x 6 +25 x 4 +10 x 9 DB rows 35 x 10 Add straps 45 x 10 55 x 8 PB 60 x 5 PB Back extensions BW x 10 +5 x 10 +5 x 10 DB curls 15's x 12 15's x 12 15's x 12 Decent session. Lower back wasn't feeling the best going in so I decided to play it smart and skip the Trapbar deadlifts and just do some more back work instead. If I feel good I may do some deadlifting on my next events session. Playing around with my bar positioning on squats atm, as I decided that as I'm not really intending on competing in powerlifting any time soon that my old style wasn't the best for my goals. However the high bar positioning was feeling quite uncomfortable and hurting my neck. I swapped back to low bar for the last set, which felt good. I may just start squatting low bar again, but with a narrower stance, we'll have to see how it goes. | ||
StrengthStudent | ... | 23-08-2015 @ 05:35 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Log press (one motions) 35 x 6 35 x 6 55 x 5 Add belt 60 x 5 65 x 5 70 x 4 PB 75 x 3 PB Swap to cleaning & pressing each rep, added elbow sleeves & wrist wraps 80 x 3 85 x 3 PB I normally just do one clean per set, so these are all default PBs really. Still felt good though, I think my all time best of 100x1 will fall soon. Farmers walk 57.5 x 20m (drop and turn at 10m) Add belt 77.5 x 20m 87.5 x 20m 97.5 x 10m 102.5 x 10m Grip is the strongest it's ever been atm, it's always been a weakness but I'm putting in the work and it's starting to pay off. Trapbar deadlift (high handles) 80 x 10 Add straps and belt 120 x 10 140 x 10 160 x 10 PB 170 x 8 180 x 8 PB Again default PBs as only the third time using this bar. Everything was super easy, but trying to play it smart. Dips BW x 15 +10 x 12 +20 x 10 +30 x 10 +30 x 10 Barbell curls 20 x 10 30 x 10 40 x 10 40 x 10 40 x 10 God that was a hard session. Done. | ||
StrengthStudent | ... | 23-08-2015 @ 06:17 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Just filmed this set so I could check my form. Wasn't going to post it but figured meh, why not? | ||
StrengthStudent | ... | 27-08-2015 @ 00:22 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Trapbar deadlift 80 x 5 80 x 5 100 x 5 Add belt & straps 120 x 5 140 x 5 160 x 5 180 x 5 200 x 5 PB 200 x 5 Felt good, more in the tank as well. Farmers walk 57.5 x 60m (drop and turn at 30m) 57.5 x 60m 57.5 x 60m Tore a callus last time I did these, so just went light today. Focused on speed and took minimal rest, was more for conditioning really. Barbell rows 40 x 10 60 x 10 80 x 10 80 x 10 80 x 10 Pullups BW x 9 BW x 8 BW x 8 Hammer curls 25's x 20 25's x 16 25's x 15 Good session. | ||
StrengthStudent | ... | 27-08-2015 @ 19:05 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Felt like having a quick gym session, but didn't want to mess up recovery from yesterday's training, or affect tomorrow's heavy pressing. So, just did a "recovery" workout. Back extensions superset with sit-up isometric hold BW 3x10 / BW 3x30 seconds Jump rope superset with planks 3x50 jumps / BWx60,45,30 seconds Leg raises (bent knees) BW 3x10 Rotator cuff rotations 3kg 3x10 each arm. Finished off with some stretching & rolling of tight areas. Feel good, ready to press heavy tomorrow. Will try and get a session like this in at least once a week from now. | ||
StrengthStudent | ... | 28-08-2015 @ 16:32 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 28.08.2015 @ 16:34 PM by StrengthStudent Lower back was feeling slightly iffy going into today (think I slightly pulled it yesterday on leg raises of all things lol), but in the end still had a good session.Log press (weight x clean+press) 35 x 1+6 45 x 5+5 Add belt 55 x 5+5 65 x 5+5 75 x 5+5 - tough, but still a PB I believe 75 x 5+5 - much better, easy Add elbow sleeves & wrist wraps 85 x 1+5 PB Strict press (no belt, 1 power clean per set) 40 x 8 50 x 5 60 x 5 60 x 5 60 x 5 60 x 5 Easy, will increase weight next week Incline bench 40 x 8 60 x 8 70 x 8 80 x 8 80 x 8 80 x 8 Again, easy. Will up it next time. Big goal of pressing 140 on incline, feel that would carry over well to overhead strength, and also should translate into a very big bench. Dips / lateral raises superset BW x 20 / 15's x 20 +20 x 12 / 20's x 10 +20 x 12 / 20's x 10 +20 x 11 / 20's x 8 Really like dips as an overall pressing accessory, but only when done light and for high reps. I think a good goal for me would be 20 reps with two plates. Bent over rear delt flies 10's x 20 10's x 20 10's x 20 Really enjoyed today, even though lower back was tight & I only got a few hours sleep (still on night shifts till next week) I managed to get some PBs and make the weights feel light. Think it was partly because I was a bit angry about a personal matter, took it all out on the iron | ||
StrengthStudent | ... | 30-08-2015 @ 03:49 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Would have liked a full days rest between my last training session, but it's looks as though it's going to be a hectic week for me (working 74 hours over 8 days) so had to sneak it in today. Leg training! Squat 60 x 8 100 x 6 120 x 4 Add belt 140 x 4 160 x 4 160 x 4 160 x 4 160 x 4 Decided to stick with high bar for now as I prefer it overall. Goal is to work up to 180 for reps then build up from there. Romanian deadlift 60 x 10 Add belt and straps 100 x 10 120 x 10 120 x 10 120 x 10 Glute ham raise BW x 5 BW x 5 BW x 5 BW x 5 Just playing around with form, this seems to be much harder using my equipment compared to the GHR I've used at the gym. First sets were tough, last two were comfy. Should add weight to these soon. Calf raises (standing with barbell) 60 x 15 100 x 10 Add belt 130 x 10 150 x 10 160 x 8 | ||
StrengthStudent | ... | 31-08-2015 @ 18:57 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 31.08.2015 @ 19:30 PM by StrengthStudent Couldn't bring myself to take three days in a row off lifting, so decided to squeeze in a light(ish) upper body workout mainly focused around arms.Strict press (1 power clean per set) Bar for a couple sets of 10 40 x 8 Add belt 47.5 x 5 55 x 14 PB Close grip bench 50 x 10 70 x 8 90 x 8 100 x 5 100 x 5 100 x 5 - paused the last rep French press 20 x 10 Add belt & elbow sleeves 35 x 12 35 x 11 35 x 10 Barbell curls (pretty heavy cheating towards the end) 20 x 10 40 x 10 45 x 8 50 x 8 50 x 8 55 x 6 Preacher curls (with dumbbells) 15's x 5 15's x 5 15's x 5 10's x 12 Bent over rear delt flies 12.5's x 12 12.5's x 12 12.5's x 12 Finished off by experimenting with some 21's. Tomorrow off then farmers walks/deadlifts on Wednesday! | ||
StrengthStudent | ... | 02-09-2015 @ 19:31 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Trapbar deadlift 80 x 5 80 x 5 120 x 5 Add belt & straps 140 x 5 160 x 5 180 x 5 200 x 5 205 x 5 205 x 5 PB - easier than the first set Farmers walk 57.5 x 30m (drop & turn at 15m) Add belt 77.5 x 30m 87.5 x 30m 95 x 30m PB Happy, grip is the strongest it's ever been. Barbell rows 40 x 10 60 x 10 80 x 10 85 x 10 85 x 10 Pullups BW x 10 BW x 9 BW x 10 Preacher curls (with dumbbells) 15's x 5 17.5's x 2 - lol, new 2RM on preacher curls 10's x 13 10's x 12 | ||
StrengthStudent | ... | 04-09-2015 @ 08:45 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 04.09.2015 @ 08:46 AM by StrengthStudent Well, the week from hell is finally over. Felt like death the last few days, got some sort of fever/flu. Didn't really feel like training today, but just decided to do some high rep/light pressing.Log press (weight x clean+press) 35 x 1+8 35 x 1+8 45 x 1+5 55 x 1+5 Add belt 60 x 1+15 ^ probably a PB but I'm not really bothered, I felt so bad I know for a fact I could do 5-10kg more for the same reps normally. Bench press 40 x 10 60 x 10 80 x 17 Incline bench press 40 x 10 60 x 18 60 x 18 60 x 17 Paused some reps here and there, still felt awful. Strict log press 45 x 1+12 Lateral raises 15's x 22 DB bench (very low incline, one notch above flat) 15's x 10 30's x 14 30's x 13 30's x 12 DB skullcrushers 10's x 13 Floor press (close grip) 40 x 10 60 x 14 Did these for s**ts and giggles, felt like trying my something new. | ||
StrengthStudent | ... | 05-09-2015 @ 18:23 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 05.09.2015 @ 18:24 PM by StrengthStudent Squat60 x 5 80 x 5 100 x 5 120 x 3 Add belt 140 x 3 160 x 3 180 x 1 Would have liked to get a few reps with 180, but it just wasn't there. A bit disappointed, but it ties my all time best high bar, only this time it was easier, I'm a few kilos lighter and I wasn't wearing double ply knee sleeves. I guess I can't be too upset. Second time ever trying atlas stones, couldn't resist. Stones (all loaded to 62") 80 x 1 80 x 1 80 x 3 80 x 5 90 x 2 PB 90 x 2 80 x 6 PB Trying to get a feel for the technique, hence all the sets/reps. Was dead after this, didn't fancy doing anything heavy so did some pump work for upper back. Chest supported T-bar rows 20 x 10 30 x 10 40 x 10 50 x 10 60 x 7 Chest supported seated hammer rows 40 x 20 50 x 20 Facepulls 5 x 15 Preacher curls (EZ bar) 10 x 10 20 x 10 25 x 10 30 x 6 20 x 15 Happy with today, starting to feel a bit better. The gym only has an 80kg and a 90kg stone, so will just have to work with these weights for now. Definitely better with them than last time, all I did then was load the 80kg stone for a single then load the 90kg stone for a really tough single. Will work my way up to 90x5 then I'll see if I can go halves with the manager on a couple of heavier stones. Also never tried tacky, not sure how much easier that would make it. | ||
StrengthStudent | ... | 08-09-2015 @ 16:04 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 08.09.2015 @ 16:04 PM by StrengthStudent Went to new gym today (actually an old one)Strict press (1 power clean per set) 20 x 10 30 x 8 40 x 5 50 x 5 Add belt 60 x 5 65 x 5 70 x 5 - big PB, wanted that for a while, wasn't too hard either Push press (out of rack) 80 x 3 80 x 3 87.5 x 3 92.5 x 3 PB 97.5 x 1 PB These all felt a lot easier than they should, starting to think the gyms weights are light or mine are heavy. Squat (high bar) 60 x 5 80 x 5 100 x 5 120 x 5 Add belt 140 x 5 160 x 5 PB 170 x 1 180 x 1 190 x 1 PB Again, everything felt super easy, I'm sure I could have grinded out 200 if I wanted, which tells me the weights have to be off one way or another. At this point I ended up messing around with a bunch of different equipment just to get a feel for the place and decide whether I wanted to join. DB rows 20's x 10 40's x 10 Add straps and belt 55's x 8 65's x 6 DB bench 20's x 10 30's x 10 40's x 8 Bench 60 x 5 80 x 5 90 x 5 100 x 3 110 x 1 90 x 5 Benches aren't great, a bit slippy Seated cable rows 5 x 5-10 Curls 4 x 10 Rear delts 4 x 10 | ||
StrengthStudent | ... | 09-09-2015 @ 18:44 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Watched pumping iron this morning so felt like doing a bodybuilder session. Chest & back: Pause bench (wide grip) 40 x 10 60 x 8 70 x 5 80 x 15 Touch & go bench (medium grip) 70 x 20 Incline bench 40 x 8 60 x 17 Dips BW x 5,5 Add elbow sleeves BW x 23 Incline db bench 25's x 18 25's x 17 25's x 17 Farmers walk 57.5 x 30m Add belt & chalk 77.5 x 30m 90 x 15m 100 x 15m Legs were dead from yesterday's squats, so the pickup was very hard. Once I got moving it wasn't too bad though. Barbell rows (no straps or belt) 40 x 8 60 x 5 70 x 20 Pullups BW x 5 BW x 12 - neutral grip BW x 10 - underhand close grip BW x 8 - regular grip DB rows 35's x 25 DB pullovers 15 x 20 Feels good to get an epic pump, enjoyed today. | ||