New Training Journal start 2009.
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| mikeyp |  | ... | 30-03-2013 @ 16:10 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Good volume tonight Mike. Shoulder not giving you any problesm any more? Shoulder 95% there now Bill. No pain when pressing now, just feels a bit weaker than the left side so I'm still being cautious with it and I've started to incorporate work to strengthen the rotator cuff muscles on non benching days, things like push ups with hands on a swiss ball, band pullaparts etc. The right knee /patella is taking some time to settle down though, so may have to lay off squatting for a few weeks and just do deadlifts and swap good mornings for squats, I'll see how it feels on Monday. Frustrating but hey ho, could be worse. | ||
| mikeyp | | ... | 30-03-2013 @ 16:20 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Deload week. Bike 10 mins Warm up with bar x 10 mins Speed deadlifts 5 x 3 @ 140kg Standing press, sets of 5's up to 50kg Lat pulldowns, 5 x 8 - 10 up to 85kg. Preacher curls 4 x 10 @ 30kg + bar. Dumbell curls 3 x 12 @ 15kg Push ups on swiss ball 3 x 10 Band pullaparts 2 x 40 Anterior rotations and lateral rotations on cable machine. | ||
| mikeyp | | ... | 01-04-2013 @ 13:04 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Good mornings Bar x 10 60kg x 10 80kg x 5 100kg x 5 100kg x 5 100kg x 5 110kg x 5 120kg x 5 Squats bar x 20 x 3 sets Cable abs 4 x 10 Shoulder prehab stuff with dumbells. Band pullaparts 3 x 50. Did some squats with the bar to get some blood into the knee. It loosened off after the first set. I'll do what I need to do over the next couple of weeks to rehab it, I should've done this weeks ago but hey ho at least I can bench & deadlift!! | ||
| mikeyp | | ... | 03-04-2013 @ 20:22 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 65kg x 5 75kg x 5 85kg x 3 95kg x 3,3,3,3,3,3,3,3 80kg x 7,7,6. D/Bell chest supported row, 30kg x 10, 35kg x 10, 40kg x 10, 40kg x 10 Lat pulldowns @ 85kg 8, 8, 8, 8 then drop set Tricep pushdowns 8,8,8,8 then drop set. Band pullaparts 3 x 50 Was supposed to be 3x3 then 5 x 2 tonight but it felt too light so did 8 x 3 reps and paused the last reps, however I stuck to the plan on the back off sets (or pump sets as big Doug called them) !! I'll move up to 97.5 next week. I'm enjoying this way of training, plenty of practice at lower reps and good strict reps with no grinding and steady long term progression. I didn't feel I got enough volume with 5 3 1. | ||
| Billwest | | ... | 03-04-2013 @ 22:05 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice benching Mike. I like the idea of 8x3 on bench. I take it that when the weight gets too heavy to do 3 reps, you reduce the number of sets by 1. I am tempted to run it myself, though I may not have the patience. | ||
| mikeyp | | ... | 03-04-2013 @ 22:31 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said:Nice benching Mike. I like the idea of 8x3 on bench. I take it that when the weight gets too heavy to do 3 reps, you reduce the number of sets by 1. I am tempted to run it myself, though I may not have the patience. Ta Bill. When you can do 8x3 reps with a weight you increase the weight and drop back to 8 x 2 reps, then add a rep each week (or each time you do the session), so the next week 3,2,2,2,2,2,2,2, then 3,3,2,2,2,2,2,2. On the back off sets you do the same, ie start at 3 x 6 reps then add a rep each session, so next time 7,6,6 etc. until you can do 3 x 8 reps, then increase the weight as per the main set. The idea is to be in control of the weight ie not grinding the reps out but still working hard. You then stick with this weight until you can do 8 x 3 reps again. I've moved forward quicker on the bench than big Doug's programme recommends but I'm getting back to where I was so am going a bit more by intuition for now on bench. Patience is a big factor with this programme but after a good few months he suggests shaking things up a bit with programme B..... start @ 4 x singles working up to 10 singles with the same weight then increasing the weight and dropping back to 4 x singles in order to build back up again. I want to give this a good run. | ||
| mikeyp | | ... | 05-04-2013 @ 20:11 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 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 5 165 x 3 185kg 3,3,3,3,3,3,3,3 reps 150kg x 7 150kg x 7 150kg x 6 Strict Barbell curls 30kg x 10, 35kg x 10, 40kg x 8, 42.5kg x 8, 45kg x 6 then drop set Dumbell curls @ 12.5kg 20, 15, 15. Shoulder prehab with dumbells 3 x 25 each arm Band pullaparts 3 x 40 Did all sets @ 3 reps again tonight so will move up to 190 next week and drop back to 8 x 2 reps. Sticking with 185 for another 4 weeks would've been too long before moving up. Stuck to the plan on the pump sets. The knee felt fine tonight but is still niggling when getting up from sitting etc so may need another week off squats, I'll see how it feels next week. | ||
| Billwest | | ... | 05-04-2013 @ 21:36 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice volume Mike | ||
| Finch | | ... | 05-04-2013 @ 22:29 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Big volume Mike, how long did tht take? | ||
| mikeyp | | ... | 06-04-2013 @ 07:35 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 06.04.2013 @ 07:36 AM by mikeyp Morning Chaps.Took about 1 hour 45 mins. I keep the rest to 3 mins max on the main lifts and usually 1 to 2 mins on the accessory lifts, so with warm up before and stretching afterwards, my sessions are 1.5 to 2 hours. | ||
| Billwest | | ... | 06-04-2013 @ 09:22 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said:Morning Chaps. Took about 1 hour 45 mins. I keep the rest to 3 mins max on the main lifts and usually 1 to 2 mins on the accessory lifts, so with warm up before and stretching afterwards, my sessions are 1.5 to 2 hours. That's a looomg session. Are your other sessions of similar length? | ||
| mikeyp | | ... | 06-04-2013 @ 11:44 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said: That's a looomg session. Are your other sessions of similar length? Deads and bench sessions are similar, squat sessions are the shortest because I don't do much accessory work afterwards, but still well over an hour with warm up beforehand and stretching & shoulder prehab afterwards. I still want to add some muscle mass which is why I do the accessory stuff (for vanity reasons if I'm honest). | ||
| mikeyp | | ... | 08-04-2013 @ 20:00 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins Beltless squats bar x 10 x 2 sets 60kg x 5 100kg x 5 120kg x 5 140kg x 5 140kg x 5 Good mornings 60kg x 10 x 4 sets Knee tucks on swiss ball in press up position. Sit ups 3 x 20 Tested the knee a bit tonight up to 140, no pain during squatting but it's tightened up a bit now, so I'll see how it goes. I felt as though I could have done a full 8 sets @ 150 ish tonight so hopefully back to squatting on yhe routine next week. | ||
| mikeyp | | ... | 10-04-2013 @ 20:08 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10mins warm up Warm up with bar x 10 mins Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 2 100kg x 2,2,2,2,2,2,2,2 80kg x 7,7,7. Fat man pullups 5 x 12 Lat pulldowns @ 85kg 8, 95kg 6, 6, 6 then drop set Tricep pushdowns 8,8,8,8 then drop set. Band pullaparts 3 x 50 Moved up 5kg on the main set as any less would've been too light. This will be a good working weight to move up from now. | ||
| mikeyp | | ... | 12-04-2013 @ 20:07 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bike 10 mins Warm up with bar x 10 mins. Beltless deadlifts. 60 x 10 60kg x 5 100 x 5 130 x 5 150 x 3 170kg x 3 190kg 2,2,2,2,2,2,2,2 reps 150kg x 7 150kg x 7 150kg x 7 Barbell curls 5 x 10 reps @ 30kg Shoulder Anterior rotations with dumbells 3 x 25 Shoulder Lateral rotations on cable machine 3 x 25 Push ups with hands on swiss ball 3 x 10 Moved up to 190 on the main set ( + 5kg ), felt a tad light but a still good working weight to move up to 3's, and will accomodate weeks when I'm feeling crap. There's always the option to move up quicker in a couple of weeks if I feel it's far too easy. | ||
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