This will be my log
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| Shaun |  | ... | 14-12-2010 @ 21:00 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Bit of a meh session tonight. Been really busy and haven't had much time to eat. Felt quite gassed tonight. Squats: 65 x 5 85 x 5 105 x 5 125 x 5 145 x 5 That's a nice beltless deep squat PR. Tried some BTN push jerks but my shoulder doesn't like BTN stuff. So I did some press instead: 40 x 5 50 x 5 50 x 5 50 x 7 Absolutely gassed. First few reps felt fine but just really out of breath. Wanted at least 10 on the last set. Hang cleans: 50 x 3 60 x 3 65 x 3 70 x 3 75 x 3 80 x 1 Posterior chain was destroyed from the squats and feeling absolutely knackered and hungry. Meh. Finished with some face pulls, 3 x 10. | ||
| Shaun | | ... | 17-12-2010 @ 19:54 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Squats: 65 x 5 85 x 5 105 x 5 125 x 5 Standard. Bench press: 40 x 5 50 x 5 60 x 5 70 x 11 1 rep PR. Weights honestly felt heavier tonight than they did last time. Surprised - but happy - with the PR. Hang cleans: 40 x 3 50 x 3 60 x 3 70 x 3 75 x 3 78 x 2 70 x 2 78 was hard and I wasn't getting a third. The second set of 70 I was just gassed! Finished with some pull-throughs for 2 x 12. | ||
| andydanjosh | | ... | 17-12-2010 @ 19:58 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | nice sessions . | ||
| ALWEBB72 | | ... | 17-12-2010 @ 20:01 |
 Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | nice work going on,its very hard to train when you need food | ||
| Shaun | | ... | 18-12-2010 @ 21:13 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Thanks guys! | ||
| Shaun | | ... | 18-12-2010 @ 21:30 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay so I'm going to give the Greyskull Barbell Linear Progression routine a try for a while. It's quite similar to Starting Strength, except with a little more leeway so it's going to be less monotonous. Here it is: Monday Bench/ or Press (A/B) 2x 5, 1 x 5+ Curl 2x 10-15 (bench days) Squat 2x 5, 1x 5+ Neck Harness Wednesday Bench/ or Press 2x5, 1x 5+ Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins) Deadlift 1x 5+ (with or without power cleans as warmups) Neck Harness Friday Bench/ or Press (A/B) 2x 5, 1 x 5+ Curl 2x 10-15 (bench days) Squat 2x 5, 1x 5+ Neck Harness Bodyweight Chins are done every day. 5 lb jumps on Squat and Deadlift 2.5lb jumps on pressing movements and curls (when rep ranges are satisfied) When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only) After reading through the thread I'm going to make some slight modifications to suit myself. Monday Bench/ or Press (A/B) 2x 5, 1 x 5+ Curl 2x 10-15 (bench days) Squat 2x 5, 1x 5+ Hang cleans 3x 3 Wednesday Bench/ or Press 2x5, 1x 5+ Deadlift 1x 5+ Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins) Friday Bench/ or Press (A/B) 2x 5, 1 x 5+ Curl 2x 10-15 (bench days) Squat 2x 5, 1x 5+ Hang clean 3x 3 Bodyweight Chins are done every day. 2.5kg jumps on Squat and Deadlift 1.5kg jumps on pressing movements and curls (when rep ranges are satisfied) When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only) I can't deadlift properly after an explosive movement so I'm going them on separate days. I also don't have access to a neck harness either. Basically I think I need a bit more structure, particularly for my bench and press, than what I have now. Looking back I've progressed best when I've been doing something highly structured and barely made any progress - or even worse, regressed - when I've just been doing my own thing. | ||
| SMed | | ... | 18-12-2010 @ 21:48 |
 a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220522.5 kgs @ 89.5kgs UnEq | lol, sounds good. Good luck. Test your 1RMs before starting? Well, I suppose only if you're at peak strength now, otherwise there's not much point. | ||
| Shaun | | ... | 19-12-2010 @ 00:21 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | SMed said:lol, sounds good. Good luck. Test your 1RMs before starting? Well, I suppose only if you're at peak strength now, otherwise there's not much point. I won't be testing my 1RMs because at this stage I'm more concerned about making steady progress on the lifts. I know that I've failed all of my goals set at the start of the year, and I attribute that to too much f**king around doing things that I should know from experience either do not work or are far from optimal. Hence, why I'm going back on a set routine. I don't really like to try for 1RMs unless I'm pretty confident that I'll get a weight that I've had predetermined in my head for some time. I'll probably not attempt a 180 squat until I can do 160 for five again, and I won't be attempting to deadlift 200 until I can do 175 for five. Regarding the bench, I don't think it'll be until quite some time before I ever attempt a 1RM. This also applies to the press, and I'm quite disappointed that I've lost much of my press strength. | ||
| Shaun | | ... | 20-12-2010 @ 19:22 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Started the Greyskill linear progression programme tonight. Bench Press: 70 x 5 70 x 5 70 x 12 Rep PR with 70. Felt a little easier than last time. Squats: 125 x 5 125 x 5 125 x 8 Was hoping for more on the last set but I was just too gassed, and was leaning over too much on the last one, so I safely racked it. Tonight I had to squat on the open platform, not in the cages, and that doesn't give me much confidence when the weights start to slow down. Also, I suppose I'll have to get used to using straight sets again on the squat; been many months since I've last done that! Chins: bodyweight x 2 bodyweight x 2 bodyweight x 2 bodyweight x 2 bodyweight x 2 Not too hard. I'll add reps on each set and once decrease the number of sets continually as the reps increase. Curls: bar + 20 x 12 bar + 20 x 12 Not sure how much the bar weighs... but I rarely see anyone curling more than the 10s on each side. | ||
| Shaun | | ... | 23-12-2010 @ 16:35 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | I'm seriously going to run Starting Strength again. I know I said I was going to do Greyskull but that's meant to be done for higher reps on the last set and I know personally that I do not gain strength well on higher reps. I can do 70 x 12 bench which calculates to be almost 100 for a single but to be honest I doubt I could even triple 90. I also want to do the explosive lifts more than once a week. The only routines that I've ever made noteworthy progress on was SS and Madcows. My bench peaked when I was doing an upper/lower but that strength seemed to be very temporary and to be honest I gave up with the bench too early on SS. I also wasn't doing the recommended chins and dips, my arms were like toothpicks - well, they still are, but I think they're at least an inch bigger now and I've done eight bodyweight dips and am on the way to being able to do sets of bodyweight chin ups, too - and I wasn't eating much. So I'm going to give it another try. I'll probably start off at 75 on the bench, 145 on the squat, 170 on the deadlift (my PB, set doing SS), not sure about the press or power clean, though. Not sure how long I'll last doing the novice programme, and I anticipate that my squat and deadlift will stall relatively quickly, and when I do stall I won't go all OCD again and start doing useless crap like dumbbell band bench presses with 10kg dumbbells; I'll go onto a proper advanced novice routine. The reason I am doing this is because it is almost the end of 2010 and I feel somewhat disappointed with my progress. I basically started from nothing again in January (50kg bench, 80kg squat) and was determined not to make this another year of OCDness and failure, like 2009 was (I made practically zero progress in 2009). I got off to a decent start and in April squatted 160 for a single and deadlifted 170 x 5. It's came to the end of the year and I've still not bettered that deadlift, although I have done that squat single for a set of five. But still, my progress should have been better. I want to get as strong as possible fast as possible, and for many parts of the year I've been failing to make any progress. | ||
| Shaun | | ... | 27-12-2010 @ 18:41 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session tonight. Squats: 140 x 5 140 x 5 140 x 5 Wore the belt. These weren't hard at all, really. Only a minute or two's rest between sets because I was impatient and didn't require any more. Bench press: 75 x 5 75 x 5 75 x 5 These were a bit harder. Probably because I'm not used to benching after squatting three plates for three sets of five. Deadlifts: 170 x 5 Wore the belt again. Wasn't even going to attempt this because I was feeling a little nauseous and didn't want to chunder everywhere. But I manned the f**k up and went for it, and they were not too hard. Had more in me. Didn't do any assistance because gym was about to close. If it wasn't I'd have done some dips. | ||
| Shaun | | ... | 30-12-2010 @ 18:46 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Squats: 143 x 5 143 x 5 143 x 5 A bit harder than last time. Press: 50 x 5 50 x 5 50 x 5 Easy. It's amazing how much keeping the correct line above the foot and speed help with these. Power cleans: 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 Easy enough. Curls: bar + 25 x 8 bar + 25 x 8 Used a different curl bar today and it was really tearing up my wrists for some reason... Weight was easy enough, thankfully. | ||
| Shaun | | ... | 03-01-2011 @ 23:11 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay so it's time for me to review my previous year's training. I started again from Scratch in November 09 after an illness, but only had a few training sessions between November and February due to uni work, exams and Christmas, so I'll include the few training sessions I did in late 09 in this review as well. Firstly, I'll look at some numbers. Squat: 80 x 5 -> 160 x 5 Bench: 50 x 5 -> 90 x 2 Deadlift: 120 x 5 -> 170 x 5 Press: 35 x 5 -> 62.5 x 5 Numbers wise, the squat increased the most, having doubled. Squatting has always been one of my strongest lifts and I'm slightly disappointed to have not gone for four plates. After my slight back injury and my silly obsession with beltless training I've lost a bit of squatting strength and I think I'd struggle with 160 for a single currently. I also did a widow-maker with 115, which was interesting to say the least. The bench and the press were both pretty much equal in terms of a 1RM increase, if you look at the maths (using Wendler's formula to estimate a 1RM). I'm quite happy about the press considering that I've never done any strict pressing before. Proper technique helped a lot too. Regarding the bench, volume seemed to help a fair bit, although it's also the lift that I lose strength the fastest with, too. I peaked during a volume phase but sadly haven't been able to replicate that, although I've managed some rep PRs. Will be interesting to see what my strength/rep curve looks like. The deadlift increased the least. The reason for this was firstly that due to the deadlift being the most natural movement, I lost the least strength on it. And secondly, I've not really been training my deadlift much this year. I know from experience that if I want a stronger deadlift I've got to deadlift, and apart from when I was using Starting Strength and Madcows, I wasn't really pulling from the floor. I did do a bit of deficits, but they haven't really helped that much, if at all. Consistency wise, its been average. I had a full summer of training, trained for most of the winter and spring (apart from during exams), although I have missed a lot of training since the start of the autumn semester. At least I finished the year stronger than when I started it! The rate of change of my progress has been, well, mixed. I made good progress on Starting Strength and Madcows. In fact just about all my strength was gained on those routines - I only added a little bit to my bench during the higher volume phase. I also had times when I wasn't making great progress, particularly on the bench. And from September to December was pretty much just a little bit of maintenance. I'm not sure what my plan is for 2011 yet, that's another post anyway... | ||
| Shaun | | ... | 04-01-2011 @ 21:38 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay so I wrote last night that my plan for 2011 would be another post, and here it is. Firstly I've got exams this month so I'll obviously be very busy. I was initially planning to do Starting Strength to see how it'd work for me with a three plate squat for three sets of five and an almost four plate deadlift for a single set of five. Well, the low back doesn't like it after the squats for a little while. I was considering dropping the sets across in favour of ramping the sets but then I decided that I'd better not train three times a week. I'll be cutting the volume so I don't feel beat up. Training will still be full body but lower body exercises will just a single set, and for upper I'll work up to a heavy triple or five and do a lighter back off. I'll be benching, cleaning and chinning twice a week, and I'll probably alternative squats with deadlifts. Hopefully this'll work. | ||
| Shaun | | ... | 05-01-2011 @ 18:36 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quick one tonight. Gym was f**king packed with pussy too. Weights area was almost empty when I went in, too. Bench press: 77.5 x 5 77.5 x 5 77.5 x 5 Hard. I'd put my 5RM at 80kg at the moment. Deadlifts: 175 x 5 Very hard. Harder than I expected, grip was a little iffy as well - perhaps that's what made them hard - although I've not been eating much this year so far. Curls. Bar + 30 x 6 Bar + 30 x 6 Bar + 30 x 5 + 1 cheat I did these because my broceps don't grow from anything else and I believe my small arms are holding me back on everything that involves the arms. Never seen anyone curl the 15s either side of the bar either. I'll try and get more reps next time. | ||
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