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New Training Journal start 2009.

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mikeypIcon...11-02-2013 @ 19:48 
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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 squats, all high bar.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
112.5kg x 5
127.5kg x 3
142.5kg x 10

100kg x 10 reps x 5 sets

Standing Cable abs 4 x 12 - 15 with full stack.

Dumbell side bends 2 x 25 @ 25kg

Loving the high bar, I'm going to keep squatting high bar now as I can get my elbows under the bar, no stress on my wrists or shoulders, feel tighter and stronger in the hole and can get deeper. I'm also getting leaner with all the repping, and definitely getting more size in the quads, back & arms Happy
BillwestIcon...11-02-2013 @ 19:53 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Nice (high bar) squatting Mike. Can't imagine why anyone would enjoy squatting low bar, taint natural I tell yee.
mikeypIcon...13-02-2013 @ 20:04 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice (high bar) squatting Mike. Can't imagine why anyone would enjoy squatting low bar, taint natural I tell yee.


Thanks Bill, just want to keep the 10's going until I'm hitting 160 & 170 + and that will mean a respectable single Happy
mikeypIcon...13-02-2013 @ 20:12 
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.

Bench Press
Bar x 20 x 2 sets
40kg x 10
60kg x 5

65kg x 5
72.5kg x 3
82.5kg x 1

92.5kg x 1
102.5kg x 1
82.5kg x 8
65kg x 10 reps x 5 sets

Dumbell chest supported rows @ 30kg, 5 x 15.

Tricep pushdowns @ 40kg, 15, 12, 12+5+5+5 (drop set).

Right shoulder was grumbling tonight and the benching is still a fair bit down but hey ho I'll keep moving forward.
BillwestIcon...13-02-2013 @ 21:30 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		Plenty of volume there Mike. It might be an idea, in order to aggravate the shoulder less, to do a bit more variety, maybe some incline press, some flyes, and even do a separate shoulder session either once a week or every couple of weeks. I find my shoulder get's grumpy if I just bench bench and bench. Worth a thought anyway.
mikeypIcon...15-02-2013 @ 19:59 
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 deadlifts.
60 x 10
60kg x 5
100 x 5

140 x 5
160 x 3
180 x 10

120kg x 10 x 5 sets

Upright rows 3 x 20 @ 30kg

Barbell curls 5 x 10 @ 30kg

Top set should've been 177.5 but just shoved the 20's on instead Happy No more reps there tonight and the BBB sets gave me a big lower back pump so a bit of fatigue there, looking forward to an easy week next week !
mikeypIcon...15-02-2013 @ 20:00 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Plenty of volume there Mike. It might be an idea, in order to aggravate the shoulder less, to do a bit more variety, maybe some incline press, some flyes, and even do a separate shoulder session either once a week or every couple of weeks. I find my shoulder get's grumpy if I just bench bench and bench. Worth a thought anyway.


Cheers Bill, food for thought...
mikeypIcon...18-02-2013 @ 20:41 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		DELOAD WEEK.

Bike 10 mins.

Warm up with bar x 10 mins.

Beltless squats.
Bar x 10 x 2 sets.
60kg x 5
100kg x 5 x 3 sets

Seated leg curls 3 x 15

Sit ups 3 x 25

Dumbell side laterals / front raise combo 3 x 15

Tricep pushdowns 3 x 15
mikeypIcon...20-02-2013 @ 19:52 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		DELOAD

Bench press up to a few 5's with 60kg

Dumbell bench 3 x 15 @ 25kg

Lat pulldowns 3 x 15 @ 65kg

Seated chest supported row machine 3 x 15 with stack.

Dumbell curls 4 x 15

All nice n pumpy but nowhere near failure.
mikeypIcon...22-02-2013 @ 20:20 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		DELOAD WEEK.

Guts have been a bit dodgy today, maybe something I've eaten so just a bit of light dumbell stuff and get myself right for Monday......
mikeypIcon...27-02-2013 @ 19:02 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Just getting over a nasty stomach bug, also my right knee is still not fully recovered and is painful coming down stairs, getting out of the car etc so I've decided to take another rest week as my squatting is going well and I don't want this developing into a long term problem. It is actually a lot better this week with no training and I've just done some bodyweight squats and stretching so fingers crossed it'll be right for squatting on Monday when I can just pick up where I left off with the third cycle of 5 3 1.
I won't have lost any strength, but it's more psychological ie the guilt of not training / thinking you're getting weaker blah, blahUnhappy
BillwestIcon...27-02-2013 @ 19:15 
Member 541, 5422 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq		I hope everything rights itself soon, Mike. A few days should see it OK.
mikeypIcon...27-02-2013 @ 19:42 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:I hope everything rights itself soon, Mike. A few days should see it OK.


Thanks mate, just frustrating but bo***cks to it I've had worse !
Little_MikeIcon...03-03-2013 @ 12:08 
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JuJitsu - its not gay if you dont make eye contact
Member 661, 1729 posts
sorry for the late reply mate

im sorry to read that you have been ill and have a slight knee problem

my training partner gives in 110% on week 1 (5 or more) just does the 3 reps on week 2 and then goes all out on week 3 (1 or more)

and it work great for him so give it a try and see how it goes
mikeypIcon...04-03-2013 @ 19:21 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Little_Mike said:sorry for the late reply mate

im sorry to read that you have been ill and have a slight knee problem

my training partner gives in 110% on week 1 (5 or more) just does the 3 reps on week 2 and then goes all out on week 3 (1 or more)

and it work great for him so give it a try and see how it goes


Thanks Mike, I'm going to give your mate's method a try....

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