30/4/13 Lower Body High Rep

Squat

(136, 141, 146)*3

(151, 153.5, 156)*1

158.5 fail

116*3*10

Came out of hole, lost stability, didn't feel like grinding. Pussy shit day. 

Pause squat (7 sec at bottom)

96*5*3

Unilateral leg press

40*5*12

40*1*20

Sweet lactic acid.

Leg raise

BW*5*10

Standing Cable Crunch

Work up to 35*8, then back down

Seated ham curl

64*3*20

Training session didn't start off that well, 156 was fast, but i think i lost focus on 158.5. The high rep (sort of high rep) squats were more conditioning than anything, so fricking out of breath. Made up for the lacklustre early portion of the session with more volume on accessory work. First time doing unilateral leg presses. Liked it, shall add them in on lower body high rep days. Was supposed to do cleans today, but did them yesterday. Which reminds me, forgot to log that shit. 

29/4/13

Session 1

Klokov Complex (deadlift, clean, front squat, push press, jerk)

86*7*1

FK YEAH. This shit is the bee's knees. Didn't go spectacularly heavy, but really effective full body workout

Session 2

Clean

96

101

103.5

106(failed, caught bar but couldn't hold it fuark)

96*3*1

"Why two different sessions?", you might ask (or you might not. whatever.) Wasn't intending to train yesterday, but was so sick of studying, and the gym was just a 3 minute walk away, so i just went in to get some shit done. Really good shit, being able to train when you get bored of studying. Training with #team22 tomorrow, looking forward to that. 

28/4/13 Horizontal Push + Pull

Bench
93.5*7*7
Superset with:
Rows(plate weighted unilateral rowing machine)
Pyramid up to 40 per side*8*8
First few sets, bar flew up tremendously fast. Things started slowing down at the fourth set. Last rep on seventh set was a grind. Also, chose not to superset my bench sets with barbell rows as i realise it wears me out and my bench performance takes a toll. 

Narrow grip bench
76*2*16
Wide grip bench
61*2*16
Superset with:
Seated cable rows
50*4*12
All about the stretch and squeeze on dem rows (for the hoes).

Incline dumbbell press
30*3*10
Superset with:
Rear delt flyes (rear delt flye machine)
32*3*12
First time using the rear delt flye machine. Have to say, even though it allows me to isolate the rear delts and upper back area, felt like a pussy using it. There's something about delt work and dumbbells that just feels better. Think i'll only use this when i get bored with dumbbell delt work.

Unilateral cable tricep extensions
15*3*10
Superset with:
Machine rows
50*3*12


Pretty good workout, think i look pretty swole in the mirror (lol). Weighed myself (for the first time in very long). 86.6kg, not too bad considering i stopped taking protein powder for bout two months.

27/4/13 lower body DE

Snatch
76*3*1
First two were okay. For the last one the bar stalled bout 15cm from lockout, had to press it up. Gotta work on the speed of the pull, and also getting under the bar. 

Squat
141*3*3
These felt like complete RUBBISH. 

Speed squat(30 sec rest between sets)
111*10*2
These were markedly better, but that was expected, cause they were so damn light. Still, good conditioning work, focused on getting the bar up as fast as possible.

Snatch grip high pulls
(71, 76, 81, 86, 91)*3
Focused on the speed of the bar off the floor.

Core circuit - 3 sets (no rest between sets)
Leg raises - BW*3*12
Hyper-extensions - BW*3*16

Standing Cable Crunch
30*1*20


No idea why the squats felt so shitty today. Can think of a few POSSIBLE reasons, but they all sound like excuses in my head. Wonder if i'm getting weaker. I've been sitting a shitload since the previous training session, so my hip flexors were tight as a virgin. I think i did one too many warm up sets (used 56 for like 3 sets of 12), and even did a set of '1.5s'. By the time I got to 120, already had some lactic acid in my legs, which was pretty stupid. Also, not sure if there's any connection, but since i only take creatine during workouts, i haven't taken creatine for 3 days, so maybe my body was low on that shit. Oh, went low carb yesterday too. K time to get back to squatting 140 for 6 sets of 6 soon. Feel like my squat and bench are slowly deteriorating, while my OH press and deadlifts are improving.

Twain, max and gang are starting on the Cube program this week, really wonder if i should join them or continue on my frankenstein's creation of a program. My last run with low frequency (training each lift once a week) didn't go so well.

23/4/13 Vertical Push + Pull

Overhead Press

66*(7, 7, 6, 7, 6, 7)

Superset with:

Pull ups

BW*8*8

Going back to higher reps kills man. 

Behind neck Press

56*5

46*2*8

41*1*10

Superset with:

Lat Pulls (plate weighted unilateral lat pull machine)

40*4*12

Delts and triceps exhausted from the pressing, the behind-neck press reps were significantly slower and more difficult than last sessions.

Delt raise pyramid

(4, 6, 8, 10, 12, 14, 16)*12

14*14

12*16

10*18

8*20

6*22

4*30

Always find it entertaining how 4kg can make me a lil bish

Seated rear delt raise

10*3*20

Superset with:

Lat pulldowns(wide grip)

65*3*10

Cable tricep extensions

5 set (can't rmb weights/reps)

Superset with:

Rope pull machine

5 sets * 30m

That rope pull machine is pretty good shit. Good training for pain tolerance, grip, and general arm+lat builder. Lactic acid bonanza, practically cardio for upper body. 

FINALLY DONE WITH (almost all) FRICKING SUBMISSIONS! BACK TO THE GYM TOMORROW WHEW.

22/4/13 Lower Body ME

Squat(Singles)
136, 141, 146, 151, 156
136, 141, 146, 151, 156
136, 141, 146, 151, Failed final 156 attempt

Deadlift(Singles)
176, 181, 188.5, 191

Deadlift(Back-down set)
150*1*10

Leg raise
BW*5*12
Superset with:
Hyper-extensions
BW*5*16

V-Crunch(Burn-out set)
BW*1*30

Save for that failed squat rep, pretty good session. Pulled with no belt, chalk, or straps. Really gotta start working on my grip though. On 191 the bar started slowly slipping out of my hands after lockout. Was planning to only go up to 188.5 today, but it felt okay, so increased.

Update

14/4/13 Lower Body DE

Snatch
Bar*4, 26*4, 36*3, 46*3, 56*2, 66*2, 76*3*1
Very slow, quite disappointing. Think lower back was still tight and sore.

Squat
(131, 136, 141)*3
(121, 131, 141)*3
(101, 121, 141)*3
Also not as fast as i would have liked.

Speed squat (30 sec rest between sets)
101*12*2
These were really fun. Bar flew up. starting to understand the rationale of DE days.

Snatch grip high pulls
Bar*8, 36*7, 56*6, 76*7*3
Killed my grip

Core circuit - 3 sets
Leg raise BW*12
Standing Cable Crunch 30*12
V Crunch BW*16


15/4/13 Vertical Push + Pull

Shoulder press
76*12*3
Superset with:
Pull ups
BW*12*8
Bar speed on the presses increased halfway through the sets. i think i realised during this session that i press much faster when im not looking at the bloody mirror.

Behind neck press
56*6*6
Superset with:
Plate weighted unilateral lat pulls
40(per side)*6*12
Still have to look at the mirror for behind neck pressing though. something about biomechanics maybe, like looking straight ahead allows for a more efficient movement pattern or some broscience. Really like the plate weighted machines cause they allow me to go heavy without risking anything, and at the same time allow me to consciously stretch and squeeze.

Rear delt raise
(6, 8, 10)*20


19/4/13 Lower Body high rep

Clean
(91, 96, 101, 103.5, 101, 101)*1
FKYEAH CROSSED THE 100 MARK FOR CLEANS. Refrained from trying any heavier, the catch on 103.5 was already pretty intense.

Squat
(116, 118.5, 121, 123.4, 126)*10
Worse than sprint circuits. swear.

5 Sec Pause Squat
101*5*3

Core circuit - 5 sets
Leg raise BW*12
Hyper ext BW*16

Standing Cable Crunch
30*3*12

V Crunch 
BW*3*20

Seated hamstring curls
50*3*20
First time doing seated hamstring curls, machine in thomson has you prone. 

Overall a pretty good workout, started to see some cuts along the quad after the session.


20/4/13 Horizontal Push + Pull

Bench
111*10*3
Superset with rowing stuff
Pendley rows - 86*5*8
alternate with:
Underhand barbell rows - 76*5*8
Bar speed was really slow today, quite sad. Had to rest 20 seconds before the last rep of the last set. Life sucks.

Narrow grip bench - 86*2*6
Wide grip bench - 68.5*2*12
Superset with:
Plate weighted unilateral machine row
30(per side)*4*10
Call me a fag if you must, but this machine is the bee's knees. can really feel the stretch and squeeze. woo. 

Incline barbell bench
56*3*8
Superset with:
Machine row
50*3*12
I actually prefer the machine row to the seated cable row, cause there's a chest rest, which allows me to consciously stick my chest out, thereby intensifying the squeeze in the back. 

12/4/13 Horizontal Push+Pull

Bench
106*9*4
106*1*3
106*1*4
Superset with:
Rows(Plate weighted unilateral rowing machine)
40(per side)*8*8
Tried to do barbell rows during warm up, lower back still super tight from yesterday. So took the opportunity to try out the machines at the gym. Didn't really feel any significant pump or specific muscle used during the sets, but now my entire upper+mid back is feeling it. Good stuff. Oh yeah, my sis helped me unrack and spot on the bench today. So proud. Gotta start getting her to desire breaking PRs and stuff. 

Incline dumbbell press
30*3*12
Superset with:
Seated cable row
105*6, 85*10, 65*20

Dips
BW*5*12
Superset with:
Rows(unilateral machine)
50*5*10
Got a better squeeze with this machine, but can't really go very heavy on this one. Perfect as a finisher. 


Shall give lower back a day to rest tomorrow. Dynamic effort lower body day on sunday.

11/4/13 Max Effort Lower Body

Squat
146x6x3

Deadlift
136*6
156*4
166*3
176*3
178.5*1
181*1
183.5*1
186*1

Leg raise
BW*5*12
Superset with:
Hyper-extensions
BW*5*16

New stance on deadlifts. Saw this matt ogus vid...

Decided to try the stance. Have to say, really comfortable. Feels just nice, not as awkward as sumo, knees don't get in the way as much as in conventional. Shall stick with these for the next few ME days.

9/4/13 Vertical Push+Pull

Shoulder warm up circuit - 3 sets
A) Behind neck press Bar*12
B) Delt raise 6*12
C) Low attachment face pulls 40*8
The weight stack of the cable machine in school is MUCH heavier than the one at thomson. I think its more accurate, too. Which is good, can start doing seated cable rows, the machine at thomson was too light.

Overhead press
Bar*12
41*8
51*6
61*4
73.5*10*4
Superset with:
Pull ups
BW*14*7
K gotta admit, the last reps for the last four sets had some faggot knee-jerking action, so not exactly strict. Really pushing it with the volume man (see what i did there. hah hah.)

Behind neck press
51*6*6
Superset with:
Lat pulldown(Plate weighted unilateral machine)
40*6*12
Starting to really love the plate weighted unilateral lat pull machine. Really allows me to squeeze the shit out of my lats at the bottom. 

Rear delt raise
(6, 8, 10)*12
Delt raise
(12, 14, 16, 18)*12
16*14
14*17
12*21
Rear delt raise
10*14
8*17
6*21
Had to cheat to get the 18s up. But whatever, i find that cheating with heavy weights works well for delts. 

Overhead cable tri ext
(20, 25, 30, 25, 20)*10
Superset with:
Wide grip lat pulldowns
(50, 55, 65, 55, 50)*12
Like i said, weight stack of cable machine heavier than the one in thomson. 

Good session overall, feel that i should have rested longer between the pressing sets, so i wouldn't have to do some ghey mini push presses. Though it was more of the fear of failure than actual failure that caused me to cheat on those last reps. Think tomorrow shall be a rest day, next training session is a max effort squat day, and i don't want to ruin it with my lower back not fully recovered from yesterday.

8/4/13 Lower Body High Rep

Cleans
86*7*3
Really easy, really fast, short rest times.

Squat
121*5*10
Holy cow, almost died. Floored me. 

Paused squat (5 sec @ bottom)
101*3*5
As if the five sets weren't enough, added paused squats. Lower back was already pretty fatigued from cleans and squats, so it was a real challenge to maintain posture and shit. 

Core circuit - 3 sets
A) Capt chair leg raise Bw*12
B) Standing cable crunch 40*8
C) Hyper-extensions Bw*20
Low volume for supplementary work today. Hip flexors, abs, and lower back were all pretty much fried from the squatting. 


Good session. Didn't have coffee, forgot to bring BCAAs and creatine cause i left the tupperware on my table (idiot), but cleared what i planned to. Maybe i was running on the hundred mirin' stares. Okay, so it was just a handful, but still.

Have to admit, beginning to be more inclined to training in school than at thomson. It's free, i can drop the weights without the old dude at thomson busting my nuts about "people who complain" (there never are), and most importantly, girls. Oh, and also the shower facilities.

Met another pretty strong dude today. Doing high rep pendlay rows with 90kg without a belt. Commented that my squats were insane. Yes, they were indeed, INSANELY TIRING. Lower back lactic acid of peace.

update

3/4/13
Push+Pull(Vertical)

Shoulder warm up circuit - 3 sets
A - Behind neck press Bar*12
B - Low attachment face pulls 50*12
C - Delt raises 5*12

Shoulder press movement pattern warm up:
Bar*12, 40*8, 50*6, 60*4
Alternate with high attachment face pulls

Shoulder press (smolov jr)
67.5*10*5
Superset with:
Pull ups
BW*10*7

Behind neck press
50*5*6
Superset with:
Wide grip lat pulls
65*5*12

Delt raises
10*1*50


5/4/13
Dynamic effort lower body

Snatch
61*1*3,
66*1*2,
68.5*1*2
73.5*2*1
"Weird weights, much?" Yeah, trained at school gym. checked with another guy, apparently barbells are 16kg. 

Squat (All sets 3 reps)
96, 106, 116, 126, 136, 141
121, 126, 131, 136, 141

Snatch grip high pulls
96x3x5

Captain's chair
BWx3x20

Met some pretty strong dude at the gym. BW 61, pulled 151 for 5 reps. form was LOLWUT, but i dgaf. Apparently neither do the dudes and dudettes mirin' in the gym.


6/4/13
Push+Pull(Horizontal)

Bench
97.5x9x5
97.5x1x8
Superset with:
Supinated barbell rows
50x4x10
60x3x10
70x2x10
80x1x10
Gotta admit, fricking grip was going on the last set. Supersetting push and pull work really taxes the grip man. Especially when you jump from the pushing straight to the pulling.

Incline dumbbell bench
32.5x3x10
Superset with:
Dumbbell rows
40x3x16
Grip was REALLY going during the rows. Usually when i row i take my time with the eccentric, and let the weight hang for a second or two at the bottom to stretch out my back, but i couldn't do that for the last set, just finished it as fast as possible.

Short session, less than 90 minutes. Thats what happens when you go to sleep late the night before. Don't think i can train tomorrow, gotta go for some retarded field trip. Shall do my next session, lower body high rep day, in school on monday. Cleans and shit. 

2/4/13

Lower body day

Squat
150x4x3
150x1x2
Failed on last rep. Note: if you're spotting someone and the person still goes down (when there are no safety pins), you should just go screw a goat. 

Deadlift
160x5x3
Haven't done deadlifts in very long, haven't done conventional deadlifts in even longer. Felt okay, but due to frequent barbell rows and not enough deadlifting, had this urge to bend my elbows to get the weight up faster. 

Core Superset - 3 sets
A - Leg raise BW*16
B - Standing cable crunch 60*16
C - V crunches BW*16

Starting to worry about my programming. Prior to this session i didn't deadlift regularly, and now i rotate between deadlifts on ME lower body days, snatch grip DLs on DE lower body days, and cleans on RE lower body days. and since my lower body days are once in 2-3 days, thats a very abrupt increase in frequency for deadlifts. Guess i'd be better off easing into this new 'program' by starting light.

1/4/13

Happy april fool's everyone.

So, was supposed to be ME legs today, but my parrdner cmi, so i went to check out the school gym, and squeezed in a quick (1 hr) push+pull session

Incline bench
77.5x6x6

Shoulder press
57.5x6x6

Above two sets superset with:
all KINDS of pull (srsly)
Pull ups
Lat pulldowns
Unilateral lat pulldowns (Plate weighted)

Rear delt raises
8, 10, 12 x 16

Delt raises
6x1x20

"What, why so weak?!" stfu n00b, my rest time was a joke. Had to fit all of this into an hour cause i reached the gym past 8 and they closed at 9.

"why the weird weights?" well i started the inclines with a twenty and a ten on each side, felt abit light, went to ask the guy in charge, he said the barbells were 17.5. By the time i got to the pressing i was purddy tired, so i just put a plate on.

Gym was nice, not as crowded as i feared. their smith machine moves on TWO PLANES. (i dgaf if you have no idea what i mean). Only gripe is the weird weight of the barbell, but that can easily be solved. No safety pins for the squat rack, just the way i like it. K, gym will be seeing more of me.

I NEED TO SQUAT. feel myself getting weaker...and weaker...