c0ntender's log

[c0ntender]

Tuesday 21/08/2012. Pull.

Pullups:
22 pullups across 3 sets.

Cable Rows:
#15 x 10
#15 x 8
#15 x 8

Lat-Pulldowns.

Reverse Flyes.

Lying Leg Curls.

Traps.


Thursday 23/08/2012. Push.
Felt so stiff today. Cut has gone pretty well though so far. Only about a week left.

Squats:
Could have done more, but my back and hamstrings ceased up.
120kg x 8
120kg x 8 (the pain, lol)

Dumbbell Bench Press:
32.5kg x 9
32.5kg x 8
32.5kg x 5

Machine Shoulder Press.

Leg Extensions.

Calf Raises.

[c0ntender]

Update: I haven't got a picture of my back or hamstrings, but they're my weaker points (as well as rear delts). Probably going to put a bit more emphasis on them in my next bulking phase. Wondering if I need another 1-3 weeks of cutting though before I begin.

[c0ntender]

Saturday 25/08/2012. Pull.

Pullups:
20 pullups across 3 sets.

Cable Rows.
#15.

Lat-Pulldowns.
#12.

Reverse Flyes.

Lying Leg Curls.

Traps.

[c0ntender]

Friday 28/08/2012. Push.

Squats:
Good depth on all reps. Pleased with this.
120kg x 10 (PB)
130kg x 5
130kg x 5

Dumbbell Bench Press:
32.5kg x 8
32.5kg x 8
32.5kg x 7

Machine Shoulder Press.

Machine Incline Bench Press.

Leg Extensions.

Calf Raises.

[c0ntender]

Going to be doing a slow bulk from tomorrow as 4 weeks are up. 3,000kcal should see me gain about 2lbs a month or something similar.

I'm also enjoying the push/pull split. I'm going to make it a bit more organised though as I kind of got sloppy with it towards the end.

Push (Monday):
My first exercise will either be Squats or Barbell Bench Press, aiming for 5 reps across 3 sets. Once I hit 5 reps, I'll increase the weight slightly, then repeat.
The second exercise will either be Squats or Dumbbell Bench Press. If I've done Barbell Bench Press first, then it'll be Squats, and visa versa. I'll be going in a higher rep range (8-12) and following the same progression scheme. Once I hit 12 reps, I'll increase the weight. The rest of the exercises will be the same in terms of progression. They are:
Machine Shoulder Press
Dumbbell/Machine Flyes
Leg Extensions
Calf Raises

Pull (Tuesday):
Pullups. 3 sets, seeing how many reps I can get across them in total. The rest will be in the 8-12 rep range:
Cable Rows
Lat-Pulldowns
Lying Leg Curls
Reverse Flyes
Shrugs

Push (Thursday):
8-12 rep range for the whole workout, except for squats which I'll aim for 6-8.
Squats
Dumbbell Bench Press
Side Lateral Raises
Dumbbell/Machine Flyes
Leg Extensions
Calf Raises

Pull (Friday):
Deadlifts. Warm-up sets leading up to 1 set aiming for 5 reps. Every time I hit 5 reps, the weight will be increased. Standard 8-12 for rest of the workout.
Cable Rows
Lat-Pulldowns
Lying Leg Curls
Reverse Flyes
Shrugs

Feel free to critique.

[c0ntender]

Going to do a slightly different progression scheme, similar to what a friend is doing. For hypertrophy work, I'll aim to get 30 reps across 3 sets (20 for squats on Friday's Push). For strength orientated work, I'll aim to get 15 reps across 3 sets. Increase the weight slightly when I hit my goal and repeat.

Pull 1 29/08/2012:

Pullups:
Bodyweight. 24 across 3 sets.

Cable Rows:
#15. 26 across 3 sets.

Lat-Pulldowns:
#12. 30 across 3 sets.

Lying Leg Curls:
#10. 26 across 3 sets.

Reverse Flyes:
#8. 27 across 3 sets.

Cable Shrugs:
#10. 28 across 3 sets.

[thenewguy23]

In! Good job and great size too!

[c0ntender]

In! Good job and great size too!

Thanks dude. You play rugby? I've played for about four years.

[c0ntender]

Push 31/08/2012:

Squats:
125kg. 18 across 3 sets.

Dumbbell Bench Press:
32.5kg. 25 across 3 sets.

Machine Shoulder Press:
#10. 26 across 3 sets.

Dumbbell/Machine Flyes:
Finding a suitable weight.

Leg Extensions:
#14. 30 across 3 sets. Going to try for better quality reps on my last set next time before moving up.

Calf Raises:
#11. 30 across 3 sets. Same as above.

[c0ntender]

Pull 2 01/09/2012:
Deadlift form needs to be corrected. My hips still shoot up too fast.

Deadlifts:
170kg. 3 reps. Could've gotten 1-2 more, but just wanted to get a starting point. Going to aim for 5.

Cable Rows:
#15. 29 across 3 sets.

Lat-Pulldowns:
#12. 30 across 3 sets. Better form needed.

Lying Leg Curls:
#10. 24 across 3 sets.

Reverse Flyes:
#8. 29 across 3 sets.

[c0ntender]

Push 1 03/09/2012:

Barbell Bench Press:
Just finding a suitable weight.
100kg x 9. (could've been 10, but I hit the clips)
115kg x 2.
110kg x 3.
110kg for 15 reps in total across 3 sets is the goal for my heavier days.

Squats:
125kg. 20 across 3 sets. Going to try again because my last rep was pretty poor.

Machine Shoulder Press:
#10. 27 across 3 sets.

Dumbbell/Machine Flyes:
#14. 26 across 3 sets.

Leg Extensions:
#14. 30 across 3 sets. Again, going to try for better quality reps on my last set next time before moving up.

Calf Raises:
#11. 30 across 3 sets. Same as above.

[c0ntender]

Pull 1 05/09/2012:

Pullups:
Bodyweight. 22 across 3 sets.

Cable Rows:
#15. 27 across 3 sets.

Lat-Pulldowns:
#12. 30 across 3 sets. Moving up next session.

Lying Leg Curls:
#10. 27 across 3 sets.

Reverse Flyes:
#8. 29 across 3 sets.

Cable Shrugs:
Trying to find good MMC on this.
26.5kg. 30 across 3 sets.

[c0ntender]

Push 06/09/2012:

Squats:
125kg. 21 across 3 sets.

Dumbbell Bench Press:
32.5kg. 25 across 3 sets.

Machine Shoulder Press:
#10. 25 across 3 sets.

Dumbbell/Machine Flyes:
#14. 24 across 3 sets.

Leg Extensions:
#14. 29 across 3 sets.

Calf Raises:
#12. 26 across 3 sets.

[c0ntender]

Pull 2 08/09/2012:

Deadlifts:
170kg. 4 reps. Reckon I could pull 6 to absolute failure. My form could use some work though, so I'm going to upload a video.

Cable Rows:
#15. 30 across 3 sets.

Lat-Pulldowns:
#13. 25 across 3 sets.

Lying Leg Curls:
#10. 22 across 3 sets.

Reverse Flyes:
#8. 30 across 3 sets.

Cable Shrugs:
26.5kg. 30 across 3 sets.

[c0ntender]

Push 11/09/2012:
ORM testing for 5/3/1 I plan to do after my deload.

Squats:
155kg x 1. I didn't try 160kg but I don't think it's out of reach.

Bench Press:
115kg x 1.
Probably not a true ORM. 100kg felt so hard compared to last week. 125-130kg is probably a better estimate.

Machine Shoulder Press:
#10. 30 across 3 sets.

Leg Press:
#18. 36 across 3 sets.

Calf Raises:
#12. 30 across 3 sets.

[c0ntender]

Been kind of busy so haven't been able to log much recently.

Pull 1 13/09/2012:

Pullups:
Bodyweight. 22 across 3 sets.

Cable Rows:
#15. 25 across 3 sets.

Lat-Pulldowns:
#13. 30 across 3 sets.

Lying Leg Curls:
#10. 27 across 3 sets.

Reverse Flyes:
#8. 30 across 3 sets.

Cable Shrugs:

[c0ntender]

I'm going to be deloading for a week (13th - 20th). It's been roughly 11 weeks since my last deload and the signs are present that I need to run a brief deload before running a hypertrophy-orientated 5/3/1 programme. I prefer staying completely away from the gym during a deload. I'll probably do some light cardio or something though, but it'll be away from the gym.

As far as my physique is concerned, I'm pretty pleased with the progress I've made. However, the progress I've made with my lifts hasn't been as good as it could be. Whilst squats have increased by about 30kg, my deadlift, bench and military press are essentially the same (probably because of poor periodisation - doing random ORMs and so forth). They're currently:
Squat - 155kg.
Bench Press - 125kg.
Deadlift - 190kg.
Military Press - 82.5kg.

I'm unsure on what a realistic goal is for Military Press, but ideally I'd like to hit 170kg-180kg squat, 140kg bench press and 210-220kg deadlift.

The 5/3/1 programme I'm going to be following is below.

Main movement:
Squat
Assistance:
Leg Press
Lying Leg Curls
Abs

Main movement:
Bench
Assistance:
Dumbbell Bench Press
Chins
Triceps

Main movement:
Deadlift
Assistance:
SLDLs
Leg Press
Bent Over Rows

Main movement:
Military Press
Assistance:
Dumbbell Bench Press
Chins
Rear delts

Each microcycle/"wave" would be approximately 4 weeks long.
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

[apujols24]

Wow nice job in here man. You got a solid base for sure.. Mirin. In on this for sure.. Subbed

[c0ntender]

Wow nice job in here man. You got a solid base for sure.. Mirin. In on this for sure.. Subbed

Thanks dude. I'll be back in the gym tomorrow and then I'll be moving to university. The facilities there look awesome. How's your lifting going?

[c0ntender]

21/09/2012:
Main Lift - Deadlift

First workout of the hypertrophy adapted 5/3/1 routine I'm running. I do prefer the lower volume compared to my previous workouts. Maybe it's just the novelty factor from switching to a new routine, but I did enjoy this workout.

I might consider putting down deadlifts and squats by about 10lbs and bench and military press by 5lbs too. I know Wendler recommends taking down your ORM by about 10% for your first mesocycle, so I might just do that. I'm considering this because the final set of deadlifts was essentially failure, but this might just be natural for a first session back after a deload. I know when I've deloaded before it's taken me 2-3 weeks to get back into the swing of things. If anyone could weigh in with feedback it'd be appreciated.

Another issue is my deadlift form. I've recorded a video. I'm obviously trying to pull conventional, but my form looks more like a Romanian deadlift. My hips shoot up too high (IMO) and there may also be some other technique problems I'm unaware of. I'll be posting the video within a few hours.

Deadlifts:
142.5kg (75%) x 5
152.5kg (80%) x 5
162.5kg (85%) x 5

Dumbbell Stiff-Legged Deadlifts:
32.5kg x 10
32.5kg x 9
32.5kg x 8

Leg Press:
#18 x 12
#18 x 12
#18 x 12

Cable Rows:
#15 x 10
#15 x 9
#15 x 8

[apujols24]

Thanks dude. I'll be back in the gym tomorrow and then I'll be moving to university. The facilities there look awesome. How's your lifting going?

Yeah I love my gym up here at school.. Its going pretty well. Really working on getting my legs strong right now.

[c0ntender]

Finally uploaded the video. Got to uni yesterday as well. Going to check out a gym today, but went out last night so don't hold out for too much.

Anyway, back to the deadlift problem. My hips shoot up too fast and I essentially round my lower back and just straighten it from there. I'm guessing this could lead to an injury later down the line, although I haven't had one yet. It's frustrating though because I think if I could refine my technique I could improve my deadlift a fair bit.

[c0ntender]

I'm going to be chopping 10% off of my ORMs and recalculating my maxes as suggested by Wendler. Luckily I'm at the beginning of the routine so this shouldn't be an issue.

Squat - 155kg = 140kg.
Bench Press - 125kg = 112.5kg.
Deadlift - 190kg. = 171kg.
Overhead Press - never recorded a max for this so I'm going to just roll with 56kg for now. I'll work into this one.

Yesterday's workout:
This entire week is just going to revolve around alcohol so don't expect too much from this log till next week. Poor diet, lack of sleep and hangovers = not a good training combination. Still settling into university.

23/09/2012:
Main Lift - Overhead Press

Overhead Press:
Just did 3 sets of 5 with 50kg. From this I'll use 56kg as my ORM and work into it. Better to be too easy than too hard.

Dumbbell Bench Press:
32kg x 10, 9, 8

Chins:
Bodyweight x 8, 6, 5

Rear delts.

[c0ntender]

stay tuned for more personal bests

24/09/2012:
Main Lift - Squat

Squat:
105kg x 5
112.5kg x 5
120kg x 5

SLDL:
36kg x 8
36kg x 8
36kg x 8

Leg Press:
Just did 3 sets of 10. Trying to find a suitable weight as it's a new machine.

Abs.


26/09/2012:
Main Lift - Bench Press

Bench Press:
85kg x 5
90kg x 5
95kg x 5

Dumbbell Bench Press:
30kg x 10, 10, 8

Chins:
Bodyweight x 6, 6, 5

Triceps.

[c0ntender]

Getting back into a normal routine now as my first week of university is over. Hopefully my performance in the gym will be back to normal within 1-2 weeks. Did 6 nights in a row with barely any sleep or food.

Forgot to log the two previous workouts but I basically just did the bare minimum required. Like I said, it's been a great week with getting to know people, but a **** week for the gym. Hopefully I'll be able to find a happy medium.

01/10/2012:
Main Lift - Squat

Squat:
105kg x 5
112.5kg x 5
120kg x 7

SLDL:
32kg x 10
32kg x 10
32kg x 10

Leg Press:
Just did 3 sets of 10. Trying to find a suitable weight as it's a new machine.

Abs.

[c0ntender]

02/10/2012:
Main Lift - Bench Press

Bench Press:
85kg x 5
90kg x 5
95kg x 5

Dumbbell Bench Press:
34kg x 10, 9, 5

Chins:
Bodyweight x 8, 7, 5

Triceps.

[c0ntender]

Going to be updating this log less reguarly than I am now. I'm still recording my workouts and so forth but it just won't be done here for the timebeing.

[c0ntender]

Time for a little update.

Still running 5/3/1. Making some gradual strength and weight gains. Managed to hit a 165kg x 8 deadlift and 130kg x 8 squat, although the squat wasn't to failure (the deadlift was).

As far as my physique goes, from the front my traps look fairly poor so they're definetly a lagging bodypart (picture was taken from fairly low down though, so I guess that doesn't really help). Other than that I'm pretty pleased with the rest of my body, but feel free to critique or whatever.

[c0ntender]

Finished my bulk around the end of the first week of January. Been cutting for 3 weeks as of tomorrow. Aim is to hit around 10% so I can continue bulking. For me I'm guessing that'll be when I lost that bit of lower ab fat.

Progress pictures: Front relaxed, front flexed, back relaxed.