Fluffydorky's training log
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| Fluffy_Dorky |  | ... | 08-02-2013 @ 15:28 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Funky_monkey said:LOTS of volume, plenty hard graft you're putting in. Are you following a Russian routine? Don't know if it's Russian FunkyMonky  A Personal Trainer puts my programme together for me; switched from 5/3/1 back to 5x5 as despite running 531 for a few cycles it didn't help my 1rms increase.Am hoping the 5x5 will help my squat and bench improve. Prefer 5x5 it helps me focus on good form and it seems easier to track progress. | ||
| Fluffy_Dorky | | ... | 08-02-2013 @ 15:28 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Wednesday 6th February 2013 Front squats 5@20 5@30 3@35 3X5@40kg Bent over row:6@20kg 3x6@30kg Split squats: 6@20kg 3x6@30kg, supersetted with Dumbbell oh presses: 3x10@7.5 each arm Sumo deadlifts: 6@30kg,6@40kg, 6@50kg, 2x6@60kg. Incline barbell bench press:4x10@20kg | ||
| Fluffy_Dorky | | ... | 10-02-2013 @ 23:42 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Sunday 10th February 2013 Deadlifts: 10@30kg 5@40kg, 3@50kg 2@60kg 5@70kg 5@70kg 5@70kg 5@70kg 5@70kg Bench: Seem to be stuck one step forward two steps back on bench, fewer reps at 35 than last sess. 5@20kg 5@25kg 5@35kg 4@35kg 4@35kg 3@35kg 3@35kg Supine pulls:10,7,7. | ||
| Fluffy_Dorky | | ... | 13-02-2013 @ 23:54 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Wednesday 13th February 2013 Deload week  Squats 5@20kg 5@20kg 5@30kg 3@40kg 2@45kg 5@52.5kg 2@52.5kg 1@52.5kg Bench 5@20kg 5@35kg 5@30kg 2@32.5kg 5@35kg Stiff leg deads 8@30kg 8@40kg 8@40kg Assisted pull ups:3x5 green and red bands. | ||
| Fluffy_Dorky | | ... | 15-02-2013 @ 16:33 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Friday 15th February 2013 Assistance sess @ 60% of usual loads for most stuff Front squats: 5@20kg 5@20kg 5@20kg 5@25kg 5@25kg 5@25kg Barbell bent over row 10@10kg 10@15kg 6@20kg 6@20kg 6@20kg Split squat: 8@20kg each leg 8@20kg 8@20kg Dumbbell oh presses 3x10@7.5kg each arm Sumo deadlifts: 6@30kg 6@30kg 3x6@37.5kg 20mins hill sprints treadmill, 10kph up to incline 8. | ||
| Fluffy_Dorky | | ... | 18-02-2013 @ 16:11 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Post Edited: 18.02.2013 @ 16:17 PM by Fluffy_Dorky Sunday 17th February 2013Long work hours and not much sleep made me glad this was a lower volume sess!The deadlifts felt heavier than they should have. Time to incorporate more hiit stuff to get back on track with goal of lowering bodyfat.Had bf levels deasure to give me a baseline, couple of kg heavier than last time but skinfolds showed this is mostly due to imcrease in lean mass.Made up my legs are 2 cm bigger.0.8kg fat has gone on though so time to attack hiit in earnest to get to my bf target. So I plan to do either treadmill hill sprints or a barbell complex after mist strength sessions. Deadlifts 10@30kg 5@40kg 5@50kg 3@60kg 5@75kg Bench 5@20kg 5@25kg 3@30kg 5@35kg Supine pulls 3x10 Barbell complex - The Bear- did first set of reps with 15kg- bit too hard at mo and first time I've done this so dropped it to 10kg and did 5 sets. Great fun. | ||
| Fluffy_Dorky | | ... | 19-02-2013 @ 23:23 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Post Edited: 19.02.2013 @ 23:23 PM by Fluffy_Dorky Tuesday 19th February 2013Squats: 2x5 @20kg 5 @ 30kg 3 @ 40kg 2@45kg working towards 5x5 at 52.5kg, stopped at 4 and 3 on last sets as form started to deteriorate. 5 @ 52.5kg 5 @ 52.5kg 5 @ 52.5kg 4 @ 52.5kg 3 @ 52.5kg Bench: 5 @ 20kg 5 @ 25kg 3 @ 30kg 1 @ 32.5 kg 5 @ 35kg 5 @ 35kg 4 @ 35kg 3 @ 35kg 3 @ 35kg Stiff leg deadlifts: 8 @ 30kg 8 @ 30kg 8 @ 40kg 8 @ 50kg 8 @ 50kg Assisted pull ups green and red bands: 7,5,5. | ||
| 1369phil | | ... | 19-02-2013 @ 23:36 |
 doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | You must be due a bench PR soon ? 60kg by November ? | ||
| Fluffy_Dorky | | ... | 20-02-2013 @ 19:26 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | 1369phil said:You must be due a bench PR soon ? 60kg by November ? My bench is slowest progressing of all 3 unfortunately so 60kg by Nov is outside realms of possibility for me; 47.5 kg however would be a more realistic target | ||
| Fluffy_Dorky | | ... | 22-02-2013 @ 12:38 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Thursday 21st February 2013 Front squats 2x5@20kg 5@25kg 5@30kg 5@35kg 5@35kg 5@35kg Bent over row 2x6@20kg 3x6@30kg Split squats 6@20kg 6@30kg 6@30kg 6@30kg Dumbbell shoulder press at 7.5kg each arm: 1x10 1x10 1x10 Sumo deadlifts 6@30kg 6@40kg 6@50kg 6@60kg 6@60kg Incline barbell press 10@20kg 3x10@22.5kg 5 sets of The Bear complex:10kg barbell. | ||
| Fluffy_Dorky | | ... | 23-02-2013 @ 18:02 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Post Edited: 23.02.2013 @ 18:07 PM by Fluffy_Dorky Saturday 23rd Februqry 2013Deadlifts Pt sess. 5@40kg 5@50kg 3@60kg 2@70kg 5x5@75kg Bench 5@20kg 5@25kg 2@30kg 5x5@35kg This went much better today; got some tips on set up that really helped. Supine pulls:3x10 | ||
| Fluffy_Dorky | | ... | 27-02-2013 @ 23:04 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Wednesday 27th February 2013 Squats fatigued from bug, reps didn't go up but could have been worse: 5@20kg 5@25kg 3@30kg 3@40kg 2@45kg 5@52.5kg 5@52.5kg 4@52.5kg 3@52.5kg 3@52.5kg Bench: 5@20kg 5@25kg 3@30kg 1@35kg Working towards 5x5@37.5kg Did: 1@37.5kg fail on 2nd 2@37.5kg better set up this time made a difference. 2@37.5 1@37.5 fail on 2nd, not set up this time, just couldn't get it moving after starting it. 1@37.5kg Assisted pull ups: red and green 7, green and yellow:6,5.5 green and red. The bear complex 15kg barbell 7 rounds 5 reps. | ||
| 1369phil | | ... | 02-03-2013 @ 17:34 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Fluffy_Dorky said:Wednesday 27th February 2013 Squats fatigued from bug, reps didn't go up but could have been worse: 5@20kg 5@25kg 3@30kg 3@40kg 2@45kg 5@52.5kg 5@52.5kg 4@52.5kg 3@52.5kg 3@52.5kg Bench: 5@20kg 5@25kg 3@30kg 1@35kg Working towards 5x5@37.5kg Did: 1@37.5kg fail on 2nd 2@37.5kg better set up this time made a difference. 2@37.5 1@37.5 fail on 2nd, not set up this time, just couldn't get it moving after starting it. 1@37.5kg Assisted pull ups: red and green 7, green and yellow:6,5.5 green and red. The bear complex 15kg barbell 7 rounds 5 reps. Your reps are very close to your PBs - might be worth testing them again | ||
| Fluffy_Dorky | | ... | 03-03-2013 @ 09:05 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Saturday 2nd March 2012 Deadlifts: 2x5@40kg 5@50kg 3@60kg 1@70kg 1@75kg 5x5@80kg Bench Working towards 5x5@37.5kg. But when it looks like I will not get the prescribed weight within the 5 sets then I now continue the sets until I achieve the 25 reps to help me break through sticking points. Today, got to 24 reps: 4@37.5kg 3@37.5kg 4@37.5kg 3@37.5kg 4@37.5kg 3@37.5kg 3@37.5kg Supine pulls:3x10 | ||
| Fluffy_Dorky | | ... | 03-03-2013 @ 09:11 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | 1369phil said: Your reps are very close to your PBs - might be worth testing them again Good idea Phil, thanks would be motivating to find 1rms have gone up.Reckon will do another 4 weeks of 5x5 and then retest. Hope to see improvements in bench in particular with new approach. | ||
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