east2 to prem1 in a season and me trying to stay there.

[toad1]

Wednesday 23/5/12 102.6

TJM 10s ACC

bb bench 20x40 40x8 60x8 95x10 95x10 95x10 95x10 95x16 130x2 130x5
bb row 20x15 60x6 60x6 90x6 90x6 120x6 120x6 120x6 130x2 140x2 150x2 60x30
NG DB floor press 20x20 20x20 36x12 36x12
Chins 6 6 6 6 6 6

bike 5k 8.41mins


lats felt great during the chins, the heavy rows where a bit bouncy and have wrecked my hands bench was ok.

[BobisMighty]

sorry i've been absent. Had to travel for work. Solid upperbody workout though. Lots of volume.I also like that you did some heavy sets at the end

[toad1]

sorry i've been absent. Had to travel for work. Solid upperbody workout though. Lots of volume.I also like that you did some heavy sets at the end

thanks man, don't worry bout i forgot how little time you have to sit about on the net when your working. i stole the heavy sets off you i think it's a great idea. i'm only planning for two doubles try keep my 'top end' working if that makes sense. As i felt on the last TJM that i had nothing above 90% but could rep 70-80% all day well kinda.

[BobisMighty]

thanks man, don't worry bout i forgot how little time you have to sit about on the net when your working. i stole the heavy sets off you i think it's a great idea. i'm only planning for two doubles try keep my 'top end' working if that makes sense. As i felt on the last TJM that i had nothing above 90% but could rep 70-80% all day well kinda.

That makes a lot of sense actually. The way TJM works, it seems like it, constantly works you out in about 85-90% of what your max eventually becomes. I think doing the doubles is a great way to add in more top end work, especially in the 10's and 8's waves.

[toad1]

monday 28/5/12 bw103

TJM 10s int & 5/3/1 3s dead

bb complex 20 2x15
(mill press, bhp, squat, good morning upright row)
Mill press 65x5 75x5 80x10 80x10 80x11
Dead 60x5 100x5 140x5 170x1 170x3* 195x3* 240x1** 220x3**
pull ups 10 8 6
bb curls 35x10 35x10 35x10 35x10 35x10
db row 30x10 30x10 70x16(L)* 12+4(R)*


*straps
**straps and belt


that was utter bollocks!!!! so many excuses for tonight, hungover, sunburnt, knackerd, no energy cos i'm not eating cos i'm trying some fat burners blah blah blah.

i was pissed off cos i put 240 on the bar instead of 220 really annoying. i'm also going to have to drop my training max for mill press next month as i'm really strugling with the reps had to grind out every set of 10.

[toad1]

wednesday 30/5/12 bw102.3


TJM 10s int

bb bench 20x40 40x8 60x10 90x5 100x5 110x10 110x10 110x4 130x5 130x4
bb row 20x20 60x6 100x2 100x6 130x4 130x6 130x5 150x4 60x20
NG db floor press 22x15 22x15 46x6 46x4d/s30x6
chins 6 6 6 7 8 8


better!

nearly passed out doing the floor press. still adjusting to this work and gym malarkey.

need watch my form when doing heavy rows, i'm rounding my back a bit when i touch my chest.

[BobisMighty]

monday 28/5/12 bw103

TJM 10s int & 5/3/1 3s dead

bb complex 20 2x15
(mill press, bhp, squat, good morning upright row)
Mill press 65x5 75x5 80x10 80x10 80x11
Dead 60x5 100x5 140x5 170x1 170x3* 195x3* 240x1** 220x3**
pull ups 10 8 6
bb curls 35x10 35x10 35x10 35x10 35x10
db row 30x10 30x10 70x16(L)* 12+4(R)*


*straps
**straps and belt


that was utter bollocks!!!! so many excuses for tonight, hungover, sunburnt, knackerd, no energy cos i'm not eating cos i'm trying some fat burners blah blah blah.

i was pissed off cos i put 240 on the bar instead of 220 really annoying. i'm also going to have to drop my training max for mill press next month as i'm really strugling with the reps had to grind out every set of 10.

I still think you hit some admirable numbers despite you not being happy. you did get 11 on the last set of mil press, so i still think you're doing well on it. the AMAP week will really show.

wednesday 30/5/12 bw102.3


TJM 10s int

bb bench 20x40 40x8 60x10 90x5 100x5 110x10 110x10 110x4 130x5 130x4
bb row 20x20 60x6 100x2 100x6 130x4 130x6 130x5 150x4 60x20
NG db floor press 22x15 22x15 46x6 46x4d/s30x6
chins 6 6 6 7 8 8


better!

nearly passed out doing the floor press. still adjusting to this work and gym malarkey.

need watch my form when doing heavy rows, i'm rounding my back a bit when i touch my chest.

Nice workout! heavy rows and bench. nice floor press as well. do you find they help you with the lock out?

[toad1]

Thursday 31/5/12 102.1


bike 5k 10.07mins

GHR 20 20 20 -alot harder than they used to be

Rower 1k 3.59mins 3mins rest
1k 4.00mins 3mins rest
1k 4.03mins

20kg KB swings 30secs between sets
20 20 20 10 10 10 10

spin bike 10mins @110rpm

x-trainer 30mins 4.26k.


cardio is balls, i just wana get back to running and sprinting again.

[toad1]

I still think you hit some admirable numbers despite you not being happy. you did get 11 on the last set of mil press, so i still think you're doing well on it. the AMAP week will really show.
Nice workout! heavy rows and bench. nice floor press as well. do you find they help you with the lock out?

thanks man, looking back on the number they are ok but i really want better and the whole session just felt ****ty. i'm waiting for next week to see what happens.

tbh i duno bout the floor press i'm just doing them for something different to load up my tri's and i remebered them from badass. ill change up an do a different tricep exercise for the 8s wave............maybe a bit. my lock out does seem to be good these days but thats kinda allways been the strongest part of my bench.

[toad1]

monday 4/6/12 bw103.2

mill press 20x12 40x6 60x5 70x3 85x1 90x12 pp100x1
deads 60x5 100x5 140x3 180x5* 205x3** 230x2** 250x0
db row 30x10 30x10 70x21*
squat 20x15 60x10 100x15 100x5 100x20
bb curls 30x10 30x10 30x10 30x10 30x15


That was brutal and great. mill press PR by 3reps, deads are feeling better although if i had went through and locked out the 250 i would have snaped my back, felt a small twinge when i got above my knee so i just dumped the weight. db rows where good i'm gona aim for 30 with straps then go back to just hands. the squats where brutal so close to fainting and i have still to stop shaking. BOOM!!!

[toad1]

Wednesday 6/6/12 bw102.4


bike 5k 10.27min

Rower 10x300m 1min rest time:12.05min
10x100m 30sec rest time: 4.03min

bike 6mins tabata

med ball core circuit 10kgx1 8kgx2
(spreadeagle sit upsx20, twistsx20, toe touchesx20)

[BobisMighty]

Great job with the mil press man. great stuff. probably a good idea to dumb the weight if you felt a twinge. how's the knee feeling? how's the job?

[toad1]

Thursday 7/6/12 bw102.6


TJM 10s rez

bb bench 20x40 40x12 60x12 80x5 95x3 115x1 120x12 135x5
squat 20x20 70x10 120x10 150x5 170x3 180x1 120x20
bb row 20x20 60x6 60x6 60x6 60x6 110x3 110x3
leg extensions 45x8 45x8 80x8 100x10
s/s single leg extensions 45x6 45x6 32x6 32x6
NG DB floor press 34x20 34x13
chins 10 10



bench was good, got a PR just wi 120x12 everything else after the squats was a hard, back was fried.

squats went well, although my back was very close to going, ill need to be more carefull next time. my knee is creating quite a big imbalance with the heavier weight.

[CasinoApe]

Thursday 7/6/12 bw102.6


TJM 10s rez

bb bench 20x40 40x12 60x12 80x5 95x3 115x1 120x12 135x5
squat 20x20 70x10 120x10 150x5 170x3 180x1 120x20
bb row 20x20 60x6 60x6 60x6 60x6 110x3 110x3
leg extensions 45x8 45x8 80x8 100x10
s/s single leg extensions 45x6 45x6 32x6 32x6
NG DB floor press 34x20 34x13
chins 10 10



bench was good, got a PR just wi 120x12 everything else after the squats was a hard, back was fried.

squats went well, although my back was very close to going, ill need to be more carefull next time. my knee is creating quite a big imbalance with the heavier weight.

Nice work on the squats, I always find it tough to do anything afterwards, I also have the imbalance sort of feeling with my legs, maybe you should just on unilateral work like lunges or bulgarian squats?

[toad1]

monday 11/6/12 bw102.2

TJM 10s deload

Mill press 20x10 50x5 60x5 70x5
s/s wg pull ups 5 5 5 5

Deads 60x5 100x5 120x5 130x5 145x5

Dip 5 +10x5 +20x5 +25x5 +35x5 +45x2 d/s 6
s/s pull ups 5 +10x5 +20x5 +25x1(5) bwx5

Squats 20x20 60x25 60x40 60x20

bb curls 20x10 35x10 35x10 35x10 35x10 35x10

single leg leg press (right only) 50x10 70x10 100x10 120x8 130x8 130x10 150x10


Deload week came along quite nicely as i had a bit of a cold over the weekend, i basically just ate or slept when i got home from work on friday. i need to concentrate more when deadlifting back got pretty sore from those deads. ill need to think about if i should continue with deadlifts as i don't think my knee providing a stable enough platform for my back. dropped the weight down for the squats to try keep with the deload week, but still went pretty high with the reps.

[toad1]

Nice work on the squats, I always find it tough to do anything afterwards, I also have the imbalance sort of feeling with my legs, maybe you should just on unilateral work like lunges or bulgarian squats?

Thanks man, yeh the squats are tough but when they are more strength based i need to get them in earlier in the workout plus i'm allways happy just to leave the gym after a good squat workout.

i'm going to do more unilateral work when i feel i'm ready for it, i'm just going to try stick with some machines for a few weeks, need to find a stable way to do some hammstring work as i can't quite get the seated hamstring curl machine to work with one leg.

[CasinoApe]

Thanks man, yeh the squats are tough but when they are more strength based i need to get them in earlier in the workout plus i'm allways happy just to leave the gym after a good squat workout.

i'm going to do more unilateral work when i feel i'm ready for it, i'm just going to try stick with some machines for a few weeks, need to find a stable way to do some hammstring work as i can't quite get the seated hamstring curl machine to work with one leg.

Lol yeah there was a hamstring curl machine back at the gym I used to go to, I never managed to use it properly, always felt awkward. I've been surprised by the improvement I see in my posterior chain strength after doing simple bodyweight excersices like glute/ham raises, a particular favourite is the hip thrust, check a vid of it on youtube, I noticed my glutes and hammies feel better after performing them, I think you'll probs find them useful, if not now then perhaps later on anyway.

[toad1]

Lol yeah there was a hamstring curl machine back at the gym I used to go to, I never managed to use it properly, always felt awkward. I've been surprised by the improvement I see in my posterior chain strength after doing simple bodyweight excersices like glute/ham raises, a particular favourite is the hip thrust, check a vid of it on youtube, I noticed my glutes and hammies feel better after performing them, I think you'll probs find them useful, if not now then perhaps later on anyway.

i did a fair but of glute work pre-knee opp, totally forgot about single leg glute bridges/raises, another one i did was leg curls with the stabability ball, thanks for the reminder. i was condsidring single leg deads/RDLs but balance is an issue with them for me and i want to try and elimate things where balance will be the main factor.

[toad1]

Wednesday 13/6/12 bw102

TJM 10s deload

Bench 20x12 40x5 65x5 85x5 100x5

T-Bar row 20x5 65x5 85x5 105x5 130x5 85x12 (plus weight of bar)

Squat 20x12 60x20 60x25 60x25 60x10 80x10 80x10

Single leg, Leg extensions: right leg 32x(12+3) 45x(12+3) 66x(6+2) 71x(3+3) 39x12
Left leg 32x15 45x15 66x8 71x4 39x12


Tredmill 20mins 2.65k


i used the deload weight to get some power work in. probably did to many reps with my squats as they are still killing my lower back. for the leg extensions i went to failure with my bad knee then used my good knee to gauge how many extra reps i needed. Was disapointed with how hard the tredmil was happy enough to be running again but i thought it would have been alot easier.

[BobisMighty]

Good idea on using the deload weight for power work. how was your knee after the leg work?

[toad1]

Good idea on using the deload weight for power work. how was your knee after the leg work?

Knee felt ok, it's still sore but it's alot better than it was even 2 weeks ago. best thing about last night was being able to run again, last time i used the tredmil it hurt my knee and totally destroyed my back and thats more of a problem now the fact the weakness in my right side causes alot of pain in my lower back.

[toad1]

monday 18/6/12 bw103.2


TJM 8s acc 3x5 531


bb complex 20x10 40x10
(mill press, behind the neck press, squat, good morning row)

Mill press 60x6 80x8 80x8 80x8 80x8 80x10

clean pull 40x3 60x3
Deads 100x5 160x5 185x5 210x5

Squat 60x8 110x20 110x20

BB curls 40x10 40x10 40x10 40x10 40x10

Right leg only leg press 90x10 130x10 150x10 160x12 170x12

TREDMILL 1k 5.35



Pretty happy with that, still seriously hungover and feeling sick from the weekend. Deadlift PR with just chalk was ace, totally smoked that 185, i felt my right leg doing more of the work for the 5th rep at 210 so i decided agaisnt going for a 6th. I'm not sure if i've ever been that heavy with the leg press either. Also had a nose bleed in the shower, pressure from the squats and deads must have built up more than i thought. I was just too knacked for any type of run so i just tired todo 1k at a decent pace.

[toad1]

Wednesday 20/6/12 bw 102.8


GHR 12 +10x12 +10x12 +10x12
RDL 60x6 100x6 100x6 100x6

TREDMILL 12mins 2K

BIKE 20mins 8.25k

X-TRAINER 10mins 1.62k



Easily in the worst shape of my life right now. That 12mins on the tred was impposible.

My knee is actually alot worse than i thought, back is wrecked as well. Went back to pre-season last night and just got through a 3rd of the session, i think it's going to be alot longer than i had hopped before i am fit agaiin.

[BobisMighty]

Congrats on the Deadlift PR. Pretty crazy that you got a nosebleed from it later. What specifically about your back and knee is bothering you? Are you doing any kind of rehab work for either of those?

[toad1]

Congrats on the Deadlift PR. Pretty crazy that you got a nosebleed from it later. What specifically about your back and knee is bothering you? Are you doing any kind of rehab work for either of those?

thanks man, wasn't a proper nose bleed but sometimes i get alot of 'blood snot/boogies' in my nose when i blow it, so its like i had a nose bleed but not quite.

my knee just hasn't recoverd yet, it isnt strong enough yet so i think i just have to keep building it up. like on the tredmil it felt like my leg couldn't support my weight. my back feels like the same old lower back problem i used to have, which my knee is causing as i'm just over using my good leg. running on tues night my left quad was just blowing up with the overwork it was doing.

i'm not doing any specific rehab as i don't have any. i do the odd single leg work here and there but thats about it, keep the joint moving at work etc but i really need to see a physio about it to get a proper rehab plan, i think at this rate i'm going to miss all of pre-season.

[toad1]

Friday 20/6/12 bw103.5


TJM 8s acc

bb bench 20x20 40x8 60x8 105x8 105x8 105x8 105x8 105x14 135x2 135x4
T-bar row 45x7 70x6 95x6 110x6 125x6 140x5 160x3* 70x12 (plus weight off bar)
Squat 20x20 70x10 120x10 150x5 170x5 180x3 190x1 130x16
CG BP 20x20 60x20 60x20 60x(14+3+3)-re-racked bar almost like a drop set.

*straps


Almost perfect session, needed that after a really **** day and week at work. only negative was my squat set up could have been better had the bar a bit high on my neck and my neck was sore after all that, smoked the 190 really happy with that.

[toad1]

Monday 25/6/12 bw 102.6


TJM 8s int 3x£ 5/3/1 dead

mill press 60x8 75x3 80x3 90x8 90x7 90x10

clean pull 60x3 80x3 100x3
Deads 150x3 175x3 200x3 225x3*

squat 60x8 120x20 120x20

bb curls 40x10

Right leg only leg press 90x12 140x8 160x8 180x8 190x6 d/s 140x12

chins 8 +5x6 +5x7 +15x6 d/s 5.

*straps


My back had been sore all day so i'm happy with that, grip wasn't there tonight. i like doing clean pulls as a warm up for deads, bar moves alot faster when i do cleans, stoped with the bb curls as they really hurt my back for some reason, squats where good. didn't have enough time for any cardio or conditioning. might do a crossfit esk workout tues or wed depending if i go to pre-season tomorow.

Mill press was awful just couldn't get my bar path correct all night, semi push pressed a few reps tonight.

[toad1]

Friday 29/06/12 bw 102.6

TJM 8s int

Power Cleans 40x3 50x3 60x3 70x3 80x3 90x3 102.5x0
clean pull 102.5x3 120x2
clean and jerk 80x3

BB bench 20x20 60x12 100x3 110x3 120x8 120x7 120x13

Squat 20x12 70x6 120x6 150x3 170x3 180x3 200x2 130x20

CGBP 20x8 60x8 80x8 95x8 95x4 80x12 80x10 60x15

T-Bar Row 45x12 70x5 95x5 110x5
one arm T-Bar row 45x5ea

Tricep pulldowns 32x12 50x12 68x12 78x12 78x12 78x8(plate fell off) 73x6

Tred 12mins 1.87k 15mins 2.37k


i was influnced by t nation to do some cleans tonight, my rack postion is getting slighlty better once i have that sorted ill move onto working on getting under the bar as i think the only way ill clean more than 100kg is with alot better form, when i did the clean pulls the 120 just flew straight out my hands no grip at that wieght.

bench was ok happy with a 1 rep PR, squats where ace almost back up to 100% strength and my knee is miles away, the 2nd rep at 200 was a real grind had to really work my form to get it done. Was totally gassed by the time i did tbar rows couldn't even managed another set at 110. Tredmill was also good i think the slower pace for a bit longer is possibly a better aproach to building up to being able to run again.

[toad1]

Monday 2/7/12 bw103.6

TJM 8s rez dead 5/3/1, 531

mill press 40x5 60x5 75x3 85x2 90x1 95x16(pp)
Clean pull 40x3 80x3 110x2
Deads 150x3 185x5 210x3 235x3
squat 20x20 60x6 100x6 140x15 140x15
Chins 8 +10x5d/s3 +10x5d/s3 +10x6d/s4
WG pull ups 8 5
single leg leg extensions 52x10 52x10 52x10 54.5x10 54.5x10

Tredmill 12mins 2k.


Forgot my belt so to protect my back i decided to push press the max reps atempt and i was suprised with how many i got, very happy with that. Even more so cause my back has been sore all day and i'm still feeling the effects of the weekend. PR central tonight, the push press is a huge projected max PR, deads is a new 3RM, squats are a 15RM. The 12min test on the tredmil was also alot better even though its the same distance, it was alot less painfull and i actually ran it.

[BobisMighty]

man great stuff with the deads and squats! congrats on the prs. yeah that t nation article made me want to do cleans as well, but i forgot my shoes. i keep forgetting to leave them in the car.