REGISTER
 
You are here: Home → Forum → Training Journals → Training Journal

Training Journal

1234

drewIcon...03-02-2011 @ 11:52 
Avatar
I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		Sensible. I agree.

When at our strength levels I don't think doing things like rev grip bench has any value, might as well just do bench or dips
JeffersIcon...03-02-2011 @ 12:09 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq
drew said:

When at our strength levels I don't think doing things like rev grip bench has any value, might as well just do bench or dips


I'll be honest, im not a fan of the reverse grip bench, dont think they are to great on my wrists however i put them in for vanity reasons to try and work the upper chest a bit more.
drewIcon...03-02-2011 @ 12:23 
Avatar
I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		Train a movement rather than a body part

Bench doesn't train chest it does all of your upper body, even your back (granted to a lesser extent).

Keep it simple, bench chins dips rows squats deads lunges done
drewIcon...03-02-2011 @ 12:28 
Avatar
I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		Also without trying to sound like too much of a c**t I'm just been honest.

Guessing by your stats your not 100% muscle, the easiest and most dramatic thing you could do for aesthetics is to drop some body weight. I dont think there is anything wrong with wanting to train for strength and to look at the very least healthy too so don't be embarrassed of wanting to look sexy
JeffersIcon...03-02-2011 @ 12:45 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		No thank you for honesty, wouldnt get anywhere if everyone sugar coated everything they said.

I am definitely not 100% muscle however i am happy with my current weight and do not plan on getting any heavier unless it is the right weight and not just extra lard.

I agree that losing some body weight will help my look sexy but at the moment, with my main goals being to increase my numbers, and it being too cold to take my top off, i am happy as i am.
JeffersIcon...04-02-2011 @ 17:43 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Friday January 4th @ 7am

Warmup:
Walking Lunges:
Many

Squats:
70 x 10
70 x 8
90 x 8
90 x 6

Work Sets:
Squats:
110 x 5
125 x 5
145 x 5

Front Squat:
70 x 8
80 x 5
80 x 5

GHR:
BW x 12
BW x 12
BW x 10

DB Stiff Leg Deadlifts:
25 x 10
25 x 10

Standing Calf Raise:
Stack x 15 x 4

Seated Calf Raise:
50 x 15 x 3

Final Thoughts:
Good session i think. Squats were hard work, seem to have lost quite a bit of strength in them since before christmas. Maybe had 1 more in the tank in the final set if i had really pushed it but didnt think it was necessary for the 5 week.
Was also really tired this morning, again, but i get a lie in tomorrow so that will be nice.
Looking forward to monday already.
JeffersIcon...07-02-2011 @ 11:15 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Monday January 7th @ 7am

Bodyweight: 111

Warmup
DB Warmup Complex:
5 x Enough to get warm and moving easier.

Military Press:
30 x 10
35 x 10
40 x 10

Work Sets:
Military Press:
50 x 3
55 x 3
60 x 6

40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Seated DB Press:
25 x 8
25 x 6
25 x 6

Reverse Fly:
5 x 20
5 x 20
7.5 x 20

Cable Pull Aparts:
Failure x 3

Neutral Grip Chins:
Failure x 3

Hanging Leg Raise
Failure x 3

Final Thoughts:
Had a rough weekend in terms of stress and lack of sleep so thought today was going to be a bit of a struggle but it turned out to be ok. Decided to switch to the Boring but Big accessories on the OHP and dam it hurts. Shoulders were really burning in the last 2 sets, may have gone a bit too heavy but it was worth it. Was happy with the volume in the end and was happy leaving the gym.
Think i'm going to use the boring but big protocol on all my lifts now and reduce the other accessories a bit although 'high' rep deads and squats are going to be interesting.
Also after the session today i had my PW shake and then headed down to the pool where i work for a swim. I knew it was going to be warm there and i was only taking it easy but was nice to use the heat to loosen up all the joints and relax the muscles a bit. May start doing that a few times a week.
JeffersIcon...09-02-2011 @ 13:12 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date:Wednesday March 10th @ 7am

Warmup:
Pullups:
BW X Failure X 3

Deadlifts:
70 x 8
90 x 8
105 x 8

Work Sets:
Deadlifts:
125 x 3
140 x 3
160 x 4 (Grip went, reckon had another 2 in me apart from that)

90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Seated Row:
20 x 12
22 x 12
22 x 12
20 x 12

Final Thoughts:
Dam i hate high rep deads. Think my lower back is still pumped.
Was disappointed at only 4 reps on the 160kg lifts. Shows i really need to do some grip work. For the assistance deads i used straps to make sure i got the reps.
Quite a short session for me in terms of actual exercises but the extra deadlifts really took it out of me. Its going to take some time to get used to this.
JeffersIcon...10-02-2011 @ 11:38 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Thursday February 10th @ 7am

Warmup:
Push Ups:
BW x 15 x 3

Bench Press:
40 x 10
50 x 10
60 x 10

Work Sets:
Bench Press:
70 x 3
80 x 3
90 x 10
60 x 10 x 5
(The 60 x 10 sets were quite easy. I really tried to concentrate on using the chest as much as possible rather than the triceps as i think my triceps tend to dominate my chest through most of the lift, if that makes sense.

Incline Bench:
60 x 10
60 x 10
60 x 10
(Again felt quite easy, got a good stretch at the bottom and didnt lock out on any reps. 3/4 reps = full on these today)

Flat DB Press:
30 x 10
30 x 8
30 x 6
(HARD! Much harder than i thought they should have been. Good though.)

Smith Machine JM Press:
30 x 12
30 x 12
30 x 12
35 x 11
35 x 10

Rope Pulldown:
8 x 12
9 x 15
9 x 14
9,7,5 x Failure drop set.

Chins:
BW x Failure x 3

Final Thoughts:
Good session i think. Was happy with the volume on the press and felt 'strong' throughout for a change which is nice.
The JM Press felt really good today too, no elbow pain which has been a problem in the past.
Lower back feels very tight after the deadlifts yesterday but thats nothing new, i will get some ice and heat on it later to try and free it up before squats tomorrow. So not looking forward to the high rep squats.
RicoIcon...10-02-2011 @ 11:44 
Avatar
Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq		Lots of volume here dude! Good work though Happy

Are you looking to compete or just training for 'recreational' strength?

One thing i would say is when you do high rep deads, don't use straps as the extra grip work will help your grip when you go heavier. Have you tried the hook grip?
JeffersIcon...10-02-2011 @ 11:50 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Too much volume in your opinion?
I would look to compete, dont think my numbers are good enough just yet. I am looking to attend a few this year as a spectator just to see how it actually works, compared to what i see on tv, and to meet some people involved in strongman.
Good point on the deads, at that time i was thinking to use straps just to get the reps to benefit the deadlift but i see what you are saying about using it for grip strength too.
When i lift without straps i always use the 1 over and 1 under grip not sure if that is the hook grip or if the hook is something completely different.
RicoIcon...10-02-2011 @ 12:27 
Avatar
Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Jeffers said:Too much volume in your opinion?
I would look to compete, dont think my numbers are good enough just yet. I am looking to attend a few this year as a spectator just to see how it actually works, compared to what i see on tv, and to meet some people involved in strongman.
Good point on the deads, at that time i was thinking to use straps just to get the reps to benefit the deadlift but i see what you are saying about using it for grip strength too.
When i lift without straps i always use the 1 over and 1 under grip not sure if that is the hook grip or if the hook is something completely different.


Anything involving more than 3 reps is too much volume for me Grin (apart from assistance that is)!

Hook grip is double overhand but you trap the thumb between the bar with your first two fingers.

Like this: http://en.wikipedia.org/wiki/Hook_grip
JeffersIcon...11-02-2011 @ 18:23 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Friday February 11th @ 7am

Warmup:
Squats:
Bar x 10
70 x 8
70 x 8
85 x 8
100 x 8

Work Sets:
Squats:
120 x 3
135 x 3
150 x 4
85 x 10 x 5
(I reckon i probably had at least 1 more rep in me on the 150kg set but i didnt want to kill myself as i have the 'heaviest' week next week so will go all out then.)

Leg Extension:
12 x 12
14 x 12
14 x 12
12,10,8,6 x Failure drop set.

GHR:
BW x 12,12,12

Stiff Leg Deadlifts:
60 x 8
(Lower back was starting to play up so i stopped it there.)

Final Thoughts:
Left the gym this morning with jelly legs and more awake than when i arrived so a good session all in all.
The 10 rep squats were absolutely killer. Went quite light on them to get the reps in and the last few were still killer, good though.
By my calculations 4 reps on the 150 works out to be a 1rm of around 170 which i am happy with. i know i had atleast 1 more rep in me which would put me closer to my last squat max of 180 that i did before taking a month off over christmas and recalculating my training percentages and stuff.
Not sure if that last bit made any sense but ah well, bloat time.
JeffersIcon...11-02-2011 @ 18:24 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Ive just noticed that when ive been putting the dates in my training posts they have been jumping all over the place from january to march and back.
Idiot.
JeffersIcon...17-02-2011 @ 09:10 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		This week has been kinda s**tty. Had a couple job interviews and have been really worn down and not feeling great so skipped a few sessions.

I did go monday for OHP's and ended up just doing the OHP 5/3/1's working up to 65 for 4 and then backed down for 5 sets of 10 using 40kg. Then i did some chins with various grips and went home.

I skipped tuesday's deadlift day as i had an early interview and the same for wednesday but today i was back doing chest but again didn't feel to great so didn't get much done.

Today i warmed up with some chins and pushups then got on the bench for the 5/3/1 finishing with 95kg for 8 which i was very happy with considering it was meant to be my '1' set.

Then instead of the 5 sets of 10 i worked up to a 1RM as there was one of my mates in the gym who could spot me for a few sets.

Ended up getting 120kg x 1 twice which was nice. Means i am back to where i was before christmas and the break.

Legs tomorrow, no idea what i am going to do yet but i will get something done.

Rubbish waste of a post but i did it anyway.

1234

You are here: Home → Forum → Training Journals → Training Journal
RETURN TO TOP
© Sugden Barbell 2026 Privacy - Terms & Conditions