New Training Journal start 2009.
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| mikeyp |  | ... | 15-04-2013 @ 19:52 |
 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, all high bar. Bar x 10 x 2 sets 60kg x 5 100kg x 5 110kg x 3 130kg x 3 150kg x 3,3,3,2,2,2,2,2 120kg 7,6,6 reps. Standing cable abs 5 x 12 D/B anterior shoulder rotations 3 x 25 Picked up where I left off with squats and added another set of 3 to the main set, and another rep to the pump sets. The knee is still niggly but is a lot better. I'm also sticking to the 2 - 3 minutes rest between sets. Should be able to get some consistent squatting now. | ||
| Billwest | | ... | 15-04-2013 @ 21:06 |
Member 541, 5422 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said: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 110kg x 3 130kg x 3 150kg x 3,3,3,2,2,2,2,2 120kg 7,6,6 reps. Standing cable abs 5 x 12 D/B anterior shoulder rotations 3 x 25 Picked up where I left off with squats and added another set of 3 to the main set, and another rep to the pump sets. The knee is still niggly but is a lot better. I'm also sticking to the 2 - 3 minutes rest between sets. Should be able to get some consistent squatting now. Nice consistent squatting Mike. | ||
| mikeyp | | ... | 17-04-2013 @ 20:44 |
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 3 100kg x 3,3,2,2,2,2,2,2 80kg x 8,7,7. Lat pulldowns 65kg x 10, 85kg 8, 95kg 6, 6 then drop set Tricep pushdowns 8,8,8,6 then drop set. Band pullaparts 3 x 50 | ||
| mikeyp | | ... | 17-04-2013 @ 20:45 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said: Nice consistent squatting Mike. Ta mate... | ||
| mikeyp | | ... | 20-04-2013 @ 12:35 |
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 3,2,2,2,2,2,2,2 reps 150kg x 8 150kg x 7 150kg x 7 Cable Face pulls 3 x 15 Cable lateral rotations for shoulders 3 x 25 Band pullaparts 3 x 40 Couldn't train last night due to work. Added a rep to the main set and a rep to the pump set as planned. Felt tired this morning so dropped the bicep work after deads & just did the shoulder prehab. | ||
| mikeyp | | ... | 22-04-2013 @ 20:04 |
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. Beltless squats, all high bar. Bar x 10 x 2 sets 60kg x 5 100kg x 5 110kg x 3 130kg x 3 150kg x 3,3,3,3,2,2,2,2 120kg 7,7,6 reps. Standing cable abs 4 x 8 - 12, up to 8 reps with full stack. D/B anterior shoulder rotations 3 x 25 Band pullaparts 2 x 50 Warm in the gym tonight, sweating like a bas***d with the short rests !! | ||
| mikeyp | | ... | 24-04-2013 @ 20:19 |
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 3 100kg x 3,3,3,2,2,2,2,2 80kg x 8,8,7 Lat pulldowns 65kg x 10, 85kg 8, 95kg 8, 100kg x 8, 100kg x 6 then drop set D/Bell chest supported row 3 x 10 reps @ 30kg. Tricep pushdowns 12,8,8,6 x 50kg, then drop set. Band pullaparts 2 x 40 | ||
| mikeyp | | ... | 27-04-2013 @ 15:16 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 27.04.2013 @ 17:01 PM by mikeyp Bike 10 minsWarm 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 3,3,2,2,2,2,2,2 reps 150kg x 8 150kg x 8 150kg x 7 Barbell curls 30kg x 10, 35kg x 10, 40kg x 8, 40kg x 8 Cable curls, 20, 15, 15. Cable Face pulls 3 x 15 Cable lateral rotations for shoulders 3 x 25 D/B anterior rotations, 3x25 Band pullaparts 3 x 40 Lower back was pumping on the warm ups and sticking to the 2 minute rests, along with having to lower the bar gently as usual led to this feeling a bit tougher than usual, also ripped a callous off the left hand half way through, for the first time in ages !! Had a good few weeks training and everything going as planned on the new plan so time for an easy week next week, which will entail a rest from squats, bench & deads and just some accessory work and the usual shoulder prehab and more stretching. Liking the new routine, good volume with reasonable weights, and a steady increase in weight / reps over time, should be shifting some decent weights in a year or so. | ||
| mikeyp | | ... | 07-05-2013 @ 20:12 |
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, all high bar. Bar x 10 x 2 sets 60kg x 5 100kg x 5 110kg x 3 130kg x 3 150kg x 3,3,3,3,3,2,2,2 120kg 7,7,7 reps. Standing cable abs 4 x 10 - 12. Cable Face pulls 4 x 10 Band pullaparts 2 x 50 | ||
| mikeyp | | ... | 09-05-2013 @ 20:14 |
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 3 100kg x 3,3,3,3,2,2,2,2 80kg x 8,8,8 Lat pulldowns 65kg x 10, 85kg 8, 95kg 8, 95kg x 8, 95kg x 6, 80kg x 10 Tricep pushdowns 12@ 35kg then,8,8,6 x 50kg, then drop set. Band pullaparts 2 x 50 Time to up the bench weight next week on the pump sets and drop back to 3 x 6 reps, 'cos I've done the 3 x 8 now. | ||
| mikeyp | | ... | 11-05-2013 @ 15:58 |
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 3, 3 reps Barbell curls 5 x 10 reps @ 30kg Cable Face pulls 5 x 10 Cable lateral rotations for shoulders 3 x 25 D/B anterior rotations, 3x25 Band pullaparts 3 x 50 Since squatting on Tuesday I've been feeling tight in the hammies and lower back, no pain just tight / fatigued. I don't seem to have recovered well this week, and today is one of those days where you know the strength is down on the warm ups and the sensible thing would be to train intuitively and just go up to 150 / 160kgs and do some speed reps, so of course I did the complete opposite and pushed on regardless with the intention of forcing myself to keep to the routine. Anyway the plan was three triples then five doubles @ 190 then the pump sets after. The first set felt ok, a bit slow but ok, the second set felt a lot harder and felt a tweak in the facet joint area on the third rep so shut it down there and did a few curls and shoulder prehab. The back is a bit stiff now but will hopefully be ok for squats on Tuesday. I think my body is still getting used to the higher volume @ higher %age weights, but I should've read the signs my body was sending out. I think I feel I should be well recovered this week as I took an easy week last week, and the progress on this routine has been good so far, in fact I think the routine is great for long term progress, I think the only tweak I need to make is just to take an easy session if I feel I need it (and not feel guilty) and then pick up with the routine the next session. | ||
| mikeyp | | ... | 14-05-2013 @ 19:43 |
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 1 Back twinged  Ab knee tucks on swiss ball from plank position, 3 x 30 D/Bell Shoulder internal rotations 3 x 30 Band lateral rotations 3 x 30 Band pullaparts 3 x 50 Usually when I've tweaked my back deadlifting in the past I can still squat, but maybe it's too early as I only did it on Saturday. I've done this before and it settles down in a couple of weeks, it's a strain in the facet joint area, a ballache but hey ho, I can focus on bench for a couple of weeks. | ||
| mikeyp | | ... | 18-05-2013 @ 13:17 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Post Edited: 18.05.2013 @ 13:18 PM by mikeyp Bike 10mins warm upWarm 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 3 100kg x 3,3,3,3,3,2,2,2 85kg x 6,6,6 Lat pulldowns 65kg x 10, 85kg 8, 95kg 8, 95kg x 8, 95kg x 6, 95kg x 6 Tricep pushdowns 12@ 35kg then,8,6,6 x 50kg. Face pulls 5 x 10 Rope pushdowns 3 x 10 Band pullaparts 2 x 50 Back still tight but no pain benching. I'll try some light squats on Tuesday. | ||
| mikeyp | | ... | 21-05-2013 @ 20:13 |
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. Bench Press Bar x 20 x 2 sets 40kg x 10 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 1 110kg x 1 100kg x 5 90kg x 5 Dumbell one arm row, 5 x 12 @ 45kg D/bell anterior rotations 3 x 25 Band pullaparts 3 x 40 Plate overhead rotations with 20kg Back still tight so did another bench session. Everything felt light, really nice strict rep with 110, 120 was there tonight but I'm staying away from grinders until I feel 100 % confident with the shoulder. Contemplating having a month of bench focus, benching 2 x per week and upper body accessory 1 x per week, I'm way overdue a PB !!. | ||
| mikeyp | | ... | 25-05-2013 @ 15:45 |
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 3 100kg x 3,3,3,3,3,3,2,2 85kg x 7,6,6 Lat pulldowns 65kg x 10, 80kg x 8 x 5 sets Tricep pushdowns 4 x 8 @ 45k Dumbell chest supported rows 5 x 10 @ 30kg Circles round head with 15kg plate 3 x 20 Band pullaparts 2 x 50 Ante natal class with the missus on Wednesday, went to see Whitesnake & Journey in Manchester on Thursday (bit glam rock for me, more the missus's bag really) and work last night, so last session was Tuesday. Going to focus on bench for a month : session one, volume session (the Hepburn routine, session two upper body assistance & squats / deads, session three, work up to a 'daily max' on bench with some back off sets, session four, upper body assistance & squats / deads. then repeat volume session. | ||
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