REGISTER AN ACCOUNT
Who's Online - 2 members and 138 guests
Powerlifting Advertising. Strongman Advertising.

Journal 3.0 : this time it's serious

Users viewing topic: & 1 Guest

12

StrengthStudentIcon...11-09-2015 @ 13:43 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Still got the bodybuilding bug atm so did shoulders & arms today. Don't think focusing on getting big right now would hurt long term strength anyway, so it's all good.

Strict press (beltless, 1 power clean per set)
Bar x 10,10
30 x 8
40 x 5
50 x 15 - I believe it's a PB, especially beltless

Push press (added belt, still 1 power clean per set)
60 x 5
70 x 12 - again a PB

Lateral raises
10's x 10
15's x 25

Bent over flies
10's 10x10
Sick of having unproportionate rear delts.

Close grip floor press
40 x 10
60 x 10
Add elbow sleeves
70 x 18
Starting to quite like this as a tricep builder.

DB skullcrushers
10's x 20
10's x 20
10's x 20

Cheat curls
20 x 8
30 x 8
40 x 20

Preacher DB curls
10's x 11
10's x 11
10's x 11

Incline DB curls
10's x 20
10's x 18
StrengthStudentIcon...12-09-2015 @ 13:26 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Squat (no belt)
40 x 5
60 x 5
80 x 5
100 x 5
110 x 3
120 x 20
Happy with this. In my warm up sets I could tell something was off, legs felt like they were giving way under me even when just standing around, felt dizzy as well. In the end though, while it was hard from a conditioning point of view, the top set was easy probably had around 5 reps in the tank if I wanted to get crazy. Think 140x20 will go soon.

Romanian deadlift (no belt)
60 x 10
80 x 10
Add straps
100 x 20
Again, easy. 110x20 next time

Leg press
100 x 10
150 x 10
200 x 10
250 x 11
Wanted 15+ on the last set, but my quads started cramping up so I stopped before I tore something.

Calf press (on leg press machine)
100 x 10
150 x 10
200 x 8

Back extensions
BW x 10
+25lbs x 20
Lower back is feeling good atm, hasn't been bothering me at all.

Seated calf raise
20 x 10
30 x 14
30 x 12
30 x 12
30 x 12

Looking back it doesn't really seem like I did all that much today, but it was an extremely hard session to get through, mentally more than anything else.
StrengthStudentIcon...13-09-2015 @ 18:58 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Trained at 5am this morning. Wasn't ideal (didn't feel like I'd recovered from the previous two sessions), but it was the only way I could squeeze the session in.

Pause bench (wide grip)
Bar x 15
40 x 10
60 x 8
75 x 5
85 x 14

Touch & Go bench (medium grip)
60 x 5
75 x 18

Incline bench
40 x 8
62.5 x 17
Paused the last four reps on my chest

Dips
BW x 5
Add elbow sleeves
BW x 5
+5 x 21-22
Lost count on top set, think it was 22 reps but I'm not sure

Incline db bench
25's x 20
25's x 19
25's x 19

Barbell rows (no belt or straps)
40 x 10
60 x 8
70 x 5
77.5 x 20
Finally got the form down on these, time to work up to something heavy. I'm thinking 3 plates for reps

Neutral grip pullups
BW x 5
+2.5 x 11

Chin-ups
+2.5 x 9

Pullups
BW x 8

DB rows (belt & straps)
37.5 x 25

DB pullovers
17.5 x 20

Feel like I've been hit by a bus after the last three days of training. Looking forward to my off day tomorrow, when normally I can't stand being out of the gym! Made sure to eat 4500-5000 calories today to try and recover, will try and get 8-10 hours sleep tonight and stretch out some tight areas, then come back stronger next week.
StrengthStudentIcon...15-09-2015 @ 08:48 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Not the best workout today, don't think I got enough sleep. Woke up just after 5 (went to bed around 1) and couldn't get back to sleep so went to the gym.

Strict press
Bar for a couple sets of 10
32.5 x 8
42.5 x 5
Add belt
52.5 x 14

Push press
60 x 5
67.5 x 3
75 x 8
^ so annoyed with that set, wanted 10+. Did these out of the rack, for some reason I always feel stronger when I start the set with a power clean. Anyway, regrouped and got a bit of food in me then went back at it.

Lateral raises
10's x 10
17.5's x 18

Bent over flies
12's x 10
12's x 10
12's x 10
12's x 10
12's x 15

Floor press (close grip)
40 x 10
60 x 8
Add elbow sleeves
75 x 17
^ happy with that, triceps are definitely getting bigger/stronger.

French press (belt & elbow sleeves)
17.5 x 10
27.5 x 23
10 x 15 - left arm only
^ again, happy with how triceps are going, plan to work up to something fairly heavy on this over the coming weeks.

Hammer curls (cheating a fair amount)
17.5's x 10
27.5's x 21

Barbell curls (very strict form)
30 x 16
30 x 14

Concentration curls
10's x 17
10's x 16
10's x 16

Looking back I guess the session wasn't all that bad, the only major disappointment was the set of 75x8 on push press. Oh well, next time will go for 80x8 and make sure everything in the lead up to that session goes perfectly.
StrengthStudentIcon...15-09-2015 @ 21:55 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Ended up getting a 4 hour nap in today and woke up feeling great, had the urge to lift so did tomorrow's session tonight!

Squat (no belt)
40 x 5
60 x 5
80 x 5
100 x 5
115 x 3
127.5 x 20
^ very happy with that, was hard but not max effort. Will add belt next time and hit 135x20.

Trapbar deadlift (touch & go reps)
80 x 5
Add belt & straps
120 x 5
140 x 3
160 x 21
^ actually quite easy, don't think 170x20 will be a problem next time. Will probably alternate between these and RDLs on lower body days. Lower back is feeling good and I can tell when I finally go back to conventional deadlifts they'll be stronger than ever.

Glute ham raise
BW x 10
BW x 10
BW x 10
BW x 17

Calf raises (standing with barbell)
60 x 10
100 x 8
Add belt
120 x 5
140 x 12
140 x 12
140 x 12
100 x 25



Happy with tonight, ate 5000 calories today to try and aid recovery. Will take tomorrow off then a bunch of benching and upper back work on Thursday!
StrengthStudentIcon...17-09-2015 @ 13:04 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Post Edited: 17.09.2015 @ 13:55 PM by StrengthStudent
Woke up after about 4 hours sleep again, tried to get back to sleep for about an hour but it just wasn't happening, so got 500mg of caffeine in me and went to train Happy

Pause bench (wide grip)
Bar x 15
40 x 10
60 x 8
Add elbow sleeves
80 x 5
90 x 12

Touch & Go bench (medium grip)
60 x 5
80 x 17

Incline bench
40 x 8
65 x 17
Weight is slowly creeping up in the background on this, but in the back of my mind I'm still trying to work up to a massive incline bench.

Dips
BW x 5
Add elbow sleeves
BW x 5
+10 x 20

Incline DB bench
25's x 20
25's x 20
25's x 20
Cool, wanted to get 3 sets of 20 on this before I started increasing the weight.

Bench / chest training is going pretty well, the only thing I'm not 100% happy with is the wide grip pause benching as it doesn't feel great and leaves me with a little bit of shoulder pain. Never really liked pausing on bench, and seeing as I'm not planning on any powerlifting meets in the near future I think I'll just go back to touch & go as I feel I can get in a better groove and keep the reps more controlled doing that. If that still doesn't feel great then I'll just do all my benching with the medium grip as that feels decent and as strong as ever.

Farmers walk (belt, chalk & elbow sleeves)
57.5 x 20m (drop and turn at 10m)
77.5 x 20m
90 x 20m
100 x 20m - PB
107.5 x 10m
112.5 x 20m - PB
Very happy, but I think I'll lay off the heavy farmers for a bit now. I'll just go lighter and get more distance, trying to work on foot speed.

Barbell rows
Bar x 15
40 x 10
60 x 8
75 x 5
85 x 20
Feels good, little bit of controlled cheating towards the end but still felt it really well in the Lats. Definitely see myself getting up to 3 plates for reps on this in the near future (maybe more), I want my back to be bulletproof.

Neutral pullups
BW x 5
+5 x 11

Chin-ups
+5 x 9

Pullups
BW x 8
BW x 8

DB rows (straps & belt)
25's x 10
40's x 22

StrengthStudentIcon...19-09-2015 @ 15:52 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
After having such a bad overhead session last time I decided to switch it up a little bit and do some log work. Back to normal next time though.

Log press
35 x 5
35 x 5
50 x 5
60 x 5
70 x 5
Add belt, elbow sleeves & wrist wraps
80 x 5
87.5 x 5 - PB, was difficult
75 x 3 - did this strict, 1 rep PB

Seated shoulder press
20 x 10
40 x 10
50 x 10
60 x 7
40 x 20
Haven't done these in a while, felt tough

Bent over flies
15's x 10
15's x 10
15's x 9
15's x 9
15's x 8

Floor press (close grip)
40 x 10
60 x 8
Add elbow sleeves
80 x 13 - failed the 14th rep, wasn't happy so decided to do another set
65 x 21

DB skullcrushers
12.5's x 20
12.5's x 18
12.5's x 14

Barbell curls (cheating)
20 x 10
35 x 8
45 x 20

Preacher DB curls
12.5's x 10

Incline DB curls
12.5's x 15
12.5's x 14
12.5's x 12
10's x 14
10's x 13



Don't think I'm going to bother filming for the next few workouts, it tends to take away a bit of the focus from my actual training.
StrengthStudentIcon...20-09-2015 @ 18:48 
Member 5515, 286 posts
SQ 200, BP 130, DL 210
540.0 kgs @ 87kgs UnEq
Once again got a really bad nights sleep, if this continues I think I'll try removing all caffeine and see if that fixes it. Felt like crap going into to this session, wasn't confident.

Squat
40 x 5
60 x 5
80 x 5
100 x 5
Add belt
120 x 3
135 x 16
Really should have got 20, I believe the strength would have been there had my preparation been on point. Wasnt wearing knee sleeves (they were still drying after I washed them out yesterday) and I felt a little bit of knee pain throughout in my left leg which was a bit off putting. Next time I will be better

Romanian deadlift (no belt)
60 x 10
90 x 10
Add straps
110 x 20
Happy with this, more in the tank as well. With the slight knee pain decided against leg pressing and got some more hamstring work instead.

Lying leg curls
75lbs x 15
87.5lbs x 12
87.5lbs x 11
87.5lbs x 9

Calf press (on leg press machine)
100 x 10
150 x 10
200 x 9
220 x 6

Seated calf raise
20 x 10
32.5 x 15

Came away from the session feeling annoyed with my performance, but looking back it was only really one set of squats that was disappointing. Given how crap I was feeling I guess that's not so bad. Feeling a little beat down in general, may throw in an extra rest day at the end of either this three day rotation or the next one.

12

© Sugden Barbell 2018 - Mobile Version - Privacy - Terms & Conditions - Website by Devto