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JohnIcon...01-07-2017 @ 22:50 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great journal but may I ask what a AMH press is Confused thanks.
BimIcon...03-07-2017 @ 22:27 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 03.07.2017 @ 23:14 PM by Bim
John said:Great journal but may I ask what a AMH press is Confused thanks.


Thanks! They are a little like a front raise. Arms hang straight down but with the elbows bent at 90 degrees so your hands are directly in front of you. Hold the bar, then raise it to just above head height straightening slightly. They hammer the front delts quite nicely and replicate the press on bench to a limited extent.

Monday 03/07/17

Third and last week in the accumulation block of work, all the main movements are at 80%

Squats, high bar, paused, 80%
20x5
60x5
100x5
140x3
Belt on
165x1
185x5
185x5
185x5
185x5
185x5
185x5
Tough to get through, form started to break down a little on the last rep or so towards the end.

SLDL, 80%
70x5
120x3
160x1
200x5
200x5
200x5
200x5
200x5
200x5
Quite hard to get the first rep on each set moving then they went well.

Fourth set on squats and deads:


Leg press
x8
x8
x8
x8
x20
Took this a bit lighter today as I was feeling pretty tight after squats / deads.

Hard days work today chopping a couple of trees down but it didn't seem to affect training, felt quite fresh when I started, totally battered by the end though Grin Hopefully the DOMS won't be too bad for Anderson squats on Thursday.

Body weight is down a bit at the moment, usually around 16st 11 / 12 (106.5 / 107kg) first thing in the morning which is down about 4lbs or so from normal. I'm cutting carbs out every morning and afternoons I'm not training.
BimIcon...04-07-2017 @ 22:10 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 04/07/17

Bench
20x5
20x5
60x5
100x3
120x1
140x1
160x2
Just warming up for:

Pin press, hole 15
60x5
100x3
140x1
145x5
145x5
145x5
145x5
145x5
145x5
All decent enough, getting slightly fatigued towards the end

AMHPress
x8
x8
x8
x8
x10

Pull-ups
x12
x12
x12
Kept them fast, no pauses at extension

Enjoyable, although I am still feeling pretty f**ked from yesterdays session at the moment
matthewvcIcon...04-07-2017 @ 22:45 
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‘downsizing’
Member 5704, 3206 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
That is a brutal looking loading phase - pausing 6x5 with around 75% your comp best squat and then doing the same with stiff legs. Looking forward to the results from all this.
BimIcon...05-07-2017 @ 10:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 05.07.2017 @ 10:25 AM by Bim
matthewvc said:That is a brutal looking loading phase - pausing 6x5 with around 75% your comp best squat and then doing the same with stiff legs. Looking forward to the results from all this.


It's got tough this last week! I usually train a little heavier than I am at the moment but with less volume so the results will be interesting. One thing I am noticing is I seem to be picking up less injuries training like this. I also seem to be feeling fresher for each session, although the way I feel right now Thursdays session may be a challenge, motivation is high though so I'm looking forward to it Grin
BimIcon...06-07-2017 @ 22:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 06/07/17

Anderson squats, high bar, sleeves
20x5
60x5
100x3
140x1
160x5
160x5
160x5
160x5
160x5
160x5
Felt battered since Monday but a little recovered by this morning. A decent warm up and I was feeling pretty good again. Got through these ok, tough, but no harder than the 150x5x6 last week, form broke down towards the end of the last set or so.

Deficit deads
70x5
120x3
160x1
200x5
200x5
200x5
200x5
200x5
200x5
Quite fatigued going into these, a little psyching up before each set was needed. Pretty knackered by the end but speed was ok throughout.

Third set on squats and deads:


Side bends
40x8 x8
40x8 x8
40x10 x10
Tough

Wasn't sure how tonight was going to go, but recovery has gone well, hard session but didn't struggle too much on anything.
BimIcon...07-07-2017 @ 22:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 07/07/17

Bench
20x5
20x5
60x5
100x3
120x1
140x1
160x3

Incline bench
20x5
40x5
60x5
80x5
100x5
100x5
100x5
100x4xf just couldn't push trough the mid point
100x4xf same
100x5 took grip out a touch which helped
Super tough and awkward, I really am s**t at these but they do hit my mid press sticking point pretty well

AMHPress
x8
x8
x8
x10

Feeling surprisingly good after yesterday. Last day of the volume work, lower reps heavy work with some speed work for the next two weeks.
BimIcon...08-07-2017 @ 21:17 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Saturday 08/07/17

Pullups
x22
x15
x10

Lat pulldown behind neck
x8
x8
x8
x8

Plate loaded machine rows
Bar grip
20x8
40x8
40x8
40x8

Side grip
x40
x50
x50
x50

Nice and quick
BimIcon...10-07-2017 @ 22:52 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 10/07/17

Squats, high bar, sleeves
20x5
100x4
140x3
Belt on
160x1
180x1
200x1
220x1
225x3 - 90%
First time I've had more than 185 on my shoulders in about a month so I wasn't sure how this would go. Top triple felt decent, not much more there but a little.

Deads
70x5
120x3
165x3
165x3
165x3
165x3
165x3
165x3
All fast

Squats, 200x1, 220x1, 225x3, deads last set:


Pretty much recovered from last week felt great tonight.
BimIcon...11-07-2017 @ 21:59 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 11.07.2017 @ 22:00 PM by Bim
Tuesday 11/07/17

Bench
20x5
20x5
60x5
100x3
120x1
140x1
160x1
170x3 - 85%, Slower than I hoped for and weak at lockout, arse came up on the last rep.
Hammered mid press strength for the last few weeks so no surprise lockout has weakened. First session of strength work though, so not a bad start.

Squats speed work
20x5
60x5
100x3
140x1
150x3 - 60%
150x3
150x3
150x3
150x3
150x3
A little tight from yesterday but not too bad once I stretched off, kept half decent speed.

The 160x1 and 170x3 bench, middle set on squats:


Enjoyable session, hopefully turn the bench into a 180x3 in the next couple of weeks.
BimIcon...13-07-2017 @ 22:00 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 13/07/17

Deads
70x5
120x3
160x1
Belt on
200x1
Mix grip
220x1
240x1
260x3 - 86.6% - strong lockout for me no obvious weakness, felt like x5 would have been there at a push.
Not had more than 200 on the bar for a few weeks I was unsure of the top weights today so happy with this, 270x3 should go next week no problem Grin

Bench
20x5
20x5
60x5
100x3
120x3 - 60%
120x3
120x3
120x3
120x3
120x3
All fast, trying to press with maximum force

Top 2 sets on deads, last set on bench:


Another good one, motivation is high and recovery between sessions is excellent
BimIcon...14-07-2017 @ 22:16 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 14/07/17

Bench
20x5
20x5
60x5
100x3
120x1
140x1
160x1
175x2 - 87.5%, decent enough reps, lockout feeling a touch better

Squats, high bar
20x5
60x5
100x3
140x1
150x2
150x2
150x2
150x2
150x2
150x2
All fast, felt decent

Deads
70x5
120x3
160x1
180x2
180x2
180x2
180x2
180x2
180x2
Touch fatigued from yesterday but the bar move ok

The bench 160x1 and 175x2, squat last set, deads middle set:


Good session, weekends rest then another heavy / speed week next week.
BimIcon...15-07-2017 @ 18:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Saturday 15/07/17

Pullups
x15
x15
x15
BimIcon...17-07-2017 @ 22:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 17/07/17

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
200x1
220x1 - nice rep
235x2 - 94%, first rep felt solid, but hard and I wasn't sure if I should go for a second, it was quite a grind, but I got it.

Deads
70x5
120x3
160x1
180x3 - 60%
180x3
180x3
180x3
180x3
180x3
A little tight after squats but everything seemed to move ok.

Squats 200x1, 220x1, 235x2, deads last set 180x3:


Best double on squats is 240x2 so I'm quite close to that now. Power out of the bottom of the lift has improved this cycle, it doesn't feel like the weak point in the lift any more. Heavy work on bench and deads still to come this week, then an easy week next week and I'm maxing the week after that.
BimIcon...18-07-2017 @ 21:59 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 18/07/17

Bench
20x5
20x5
60x5
100x3
120x1
140x1
160x1
180x2 - Weak lockout again, poor second rep
Touch of forearm pain today, I think from squats yesterday, although I didn't feel anything at the time. Makes the descent of the bar tough.

Squats
20x5
60x5
100x3
140x1
162.5x3
162.5x3
162.5x3
162.5x3
162.5x3
162.5x3
Feeling ok after yesterday, speed on these was half decent.

Bench, 160x1, 180x2, squats, last set:


Next cycle I'll be working on lockout strength on bench as well as mid press strength, concentrating on mid press has definitely weakened lockout.

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