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  1. #121
    E-Stalker JiP's Avatar
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    Week 3, Day 2

    11.5.17


    Pause Bench
    60 x 5
    75 x 5
    92.5 x 5 x 2

    BB Rows
    85 x 6 x 3

    Press
    40 x 6
    45 x 6 x 2

    Strict DB Rows // Front Raises
    20 x 10 x 2 // 15 x 10 x 2


    Notes
    Bench felt heavy, chest was a bit fatigued. First time doing press in a hell of a long time. Really I think powerlifting should be the clean and press, or press in general with bench as an assistance lift. I mainly wasn't training it because of a strange pain I get in my left pec at full arm extension. I could feel it pulling, but it feels pretty good now. So we'll see how it goes.

    Did a bodyweight squat, very minor pain in quad.
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  2. #122
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    Week 3, Day 3

    13.5.17


    Bench
    60 x 5
    80 x 5
    90 x 5 @7.5
    95 x 5 @8.5

    Rows
    85 x 6 x 3

    Press
    45 x 6
    47.5 x 6 x 2

    Circuit
    Deadlift 100 x 20 // Dips x 10 // 20 sit ups - 2 rounds, 10 mins total time


    Notes
    Bench felt strong. Goal is to hit 130kg by the end of next two training cycles.

    Wanted to do some cardio to burn some extra calories and just for general health. I've wanted to try some crossfit/circuit stuff for a while. I thought I'd just make up my own thing and see how it went. It was hard as hell and after the two rounds I was breathing like I was about to have a heart attack. Felt good to get some blood pumping though. I'll work on it.
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  3. #123
    E-Stalker JiP's Avatar
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    Week 4, Day 1

    15.5.17


    Bench
    60 x 5
    80 x 5
    95 x 3 - strain in right pec

    Rows
    87.5 x 6 x 3

    Press
    50 x 6 x 2

    Circuit
    3 Chins, 10 Press Ups, 15 sit ups x 4, then got srs cramp in my abs


    Notes
    Right pec has been feeling a bit off. I was planning to do 4 weeks heavy, 1 week deload, but my book recommends 3:1 and as I seem to be falling apart so I'll do that. Think I'll maybe slightly reduce the sets/intensity for next cycle. I also need a bit more balance, a bit more overhead work.

    Leg is still painful doing a bodyweight squat. I'd like to see a specialist but I can't afford it and I figure they'll just tell me it's a serious tear that will take a while to heal.
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  4. #124
    E-Stalker JiP's Avatar
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    Week 4, Day 2 - Deload

    18.5.17


    Bench
    70 x 5
    80 x 5

    Press
    40 x 6
    50 x 6

    Circuit
    3 chins, 10 push ups, 10 sits - Did 9 rounds in 20 min


    Notes
    Good session. Chest didn't give me any problems. Definitely going to start training my press more and balance it out with benching. I like pressing.
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  5. #125
    E-Stalker JiP's Avatar
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    Week 4, Day 3 - Deload

    21.5.17


    Deadlift
    60 x 10
    80 x 5
    100 x 5
    120 x 5
    140 x 5 - pain free

    Press
    40 x 6
    47.5 x 6 x 2

    Circuit
    3 chins, 10 push ups, 10 sit ups
    10 times in 20 min


    Notes
    Did every deadlift rep from the floor and no quad pain at all! Hopefully it's not going to creep in on challenging weight, but we'll have to see. I'm also still a bit worried about my chest, it didn't hurt today but I don't trust my right pec is at 100%.

    With the circuit I'm trying to build up to doing the crossfit 'Cindy' (5 chins, 10 push ups, 15 squats x AMRAP in 20 min) workout, but I can't do bodyweight squats pain free at the moment. I'm not sure if sits up are easier or more difficult, they seem a bit harder to me.
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  6. #126
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JiP View Post
    13.5.17

    Bench
    60 x 5
    80 x 5
    90 x 5 @7.5
    95 x 5 @8.5
    How come you stop at 1 set @ 8.5?

    No back off work? You essentially did 1 working set of bench? just wondering
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  7. #127
    E-Stalker JiP's Avatar
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    Week 1, Day 1 - Strength Phase

    Originally Posted by JamesA1990 View Post
    How come you stop at 1 set @ 8.5?

    No back off work? You essentially did 1 working set of bench? just wondering
    I've split my heavy work across 3 days, so usually 1-3 heavy sets then 1 set of CGBP. So it works out to 6-9 heavy sets a week with 2-3 CGBP. There was a study recently that showed splitting volume work into more sessions produced better results (basically the way olympic lifers train, high intensity, low volume, high frequency). I also try to stop myself going too heavy on each individual session as it's easy to get carried away. So in this new training cycle I will be using sets of 4 and aiming for 77-80% of my max, or 7-8 RPE. This methodology is also used by Boris Sheiko, except at a lower intensity and with higher volumes.

    This is the first time I've tried something like this, my old training method when I was a powerlifter was basically just Texas Method for a long time!




    24.5.17


    Bench
    80 x 5
    90 x 4 @ 7
    95 x 4 @ 7.5
    85 x 6 @ 9 (close grip)

    RDL
    125 x 5
    150 x 5
    170 x 5 @ 8.5 - No belt

    BB Rows
    85 x 6 x 2

    Press
    47.5 x 6 x 2


    Notes
    Had very little energy today. Was worried about my right pec but it seemed fine, so hopefully can start pushing the weight up. Bench also moved really fast today and felt strong!

    No pain on deadlifts! Looks like I should be good to start increasing the volume. At least if I can't train my squat for now I can push the numbers up on my DL. Would be nice to get passed my old PR of 230.
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  8. #128
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    Week 1, Day 2

    26.5.17


    Pause Bench
    80 x 5
    100 x 4 @7.5
    100 x 4 @8
    100 x 4 @8.5
    85 x 8 - close grip

    BB Rows
    85 x 6 x 3

    Press
    50 x 5

    Circuit
    3 Pull ups, 10 push ups, 15 air squats
    11 rounds in 20 min - new best


    Notes
    First time the log has seen blue! JamesA left me slightly questioning my own methods, so thought I would push the boat out a bit today (which wasn't completely unwarranted). My best bench for reps in the past was 100 x 5 x 3 (around 5 years ago now!), but this was unpaused and I failed a 120 bench at the time so don't think my technique was quite up to scratch. Definitely feel good for 120 right now and I'm basing my training off a theoretical 125 max.

    Almost threw up doing the circuit. Squats weren't painful on my leg, which was pretty great.

    Also I'm picking this bike up this weekend! Kawsaki z300

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  9. #129
    E-Stalker JiP's Avatar
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    Week 1, Day 3

    28.5.17


    Press
    40 x 6
    50 x 5 x 3

    RDL
    155 x 8 @ 7.5
    155 x 8 @ 9 - not sure why this set was so tough
    155 x 8 @ 8

    Dips
    BW x 10 x 4

    DB Curls
    12.5's x 10 x 4


    Notes
    Has some insane DOMS from Friday's circuit, went a bit too hard. Also slept for 18 hours before this workout and I had no idea why. Felt like a total zombie the whole time. So it was a pretty good session considering I felt like that!

    No leg pain on deadlifts which is fantastic news. Will start pushing the RDLs pretty hard. I'm still sceptical about pulling every rep from the floor as that was causing pain before. I'll see how it feels next week.
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  10. #130
    E-Stalker JiP's Avatar
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    Week 2, Day 1

    29.5.17


    Bench
    97.5 x 4 @ 8.5
    97.5 x 4 @ 8.5
    97.5 x 4 @ 9
    87.5 x 6 - close grip

    BB Rows
    87.5 x 6 x 3


    Notes
    Was coaching Anne today. Thought I would get in some volume for the week. Aiming to hit 7-8 sets of bench this week, averaging 98-99kg on sets of 4.

    Bench felt pretty tough today, but it went well.
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  11. #131
    E-Stalker JiP's Avatar
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    Week 2, Day 2

    1.6.17


    Pause Bench
    80 x 5
    100 x 4 @ 8
    100 x 4 @ 8.5
    102.5 x 4 @ 9.5
    90 x 5 - close grip

    Deadlift (no belt, oly shoes)
    165 x 6 @ 9
    155 x 6 @ 8
    155 x 6 @ 7 (with belt)

    Circuit - 3 chins, 10 push ups, 15 air squats
    8 rounds in 20 min


    Notes
    Tough day. Felt like I was moving through sludge. 165 on deadlift feeling like it did really hurt my ego, but I feel very blessed that I can now deadlift heavy from the floor without any issues with my quad. But deadlift felt completely off today.

    I can't stand my deadlift slippers, going to be ordering some wrestling shoes to pull in. Then I'll just do heaps of deadlift and get really good at it, simple.
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  12. #132
    E-Stalker JiP's Avatar
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    Week 2, Day 3

    4.6.17


    Bench
    80 x 5
    97.5 x 5
    105 x 4 @ 8.5
    90 x 6 @8.5 - close grip

    Press
    50 x 5 x 5

    Deadlift
    170 x 6 @ 9
    160 x 6 @ 8

    Circuit
    3 pull ups, 5 dips, 15 air squats
    10 rounds in 20 min


    Notes
    Bench PR at the end of a weeks heavy training and some left in the tank. Weekly average per set was 99.7, 2kg higher than I had planned. Don't really record close grip PRs, but I've definitely never done that before. Had to cram all my overhead pressing into one day as I couldn't training yesterday as I was sick.

    Got some wrestling shoes to pull in and thought about some technique cues today and it felt way better. Although my back was still sore, so it wasn't easy. My quad was hurting a little bit the past couple days but felt great today.

    My weight was 91.6kg this morning. Should be a bit lower since I've been very strict on diet and added in circuits recently, but my body seems to hold weight like crazy. I'll be reducing my calories a little further. Been about 8 weeks of losing weight so far, 6 more to go.

    Last edited by JiP; 06-04-2017 at 01:16 PM.
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  13. #133
    E-Stalker JiP's Avatar
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    Week 3, Day 1

    8.6.17


    Bench
    80 x 5
    100 x 4 @ 9
    100 x 4 @ 8.5
    100 x 4 @ 9
    100 x 4 @ 9.5
    90 x 6 - close grip

    Press
    50 x 5 x 2

    Deadlift
    165 x 5 @ 7
    170 x 5 @ 8.5
    165 x 5 @ 8


    Notes
    Bench was tough, but good. Deadlift felt a lot better today. Definitely getting in the groove.
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  14. #134
    E-Stalker JiP's Avatar
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    Week 3, Day 2

    11.6.17


    Pause Bench
    80 x 5
    100 x 4 @ 7.5
    107.5 x 4 @ 9.5
    102.5 x 4 @ 9

    Press
    50 x 5
    52.5 x 5

    Deadlift
    165 x 5 @ 7

    Circuit
    3 chins, 10 push ups, 15 air squats
    7 rounds in 15 min


    Notes
    Bench still feeling strong. Press feeling good too. Wasn't feeling deadlift today, was really worried I was going to pull my glute. Not sure if I'm overthinking it..
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  15. #135
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    Week 3, Day 3

    13.6.17


    Pause Bench
    80 x 5
    100 x 4 @ 8
    100 x 4 @ 8
    100 x 4 @ 8.5
    90 x 7 - close grip

    Press
    52.5 x 5

    Deadlift
    165 x 5 @ 7
    170 x 5 @ 8

    Chins
    BW x 5 x 2


    Notes
    Last day of heavy week. Felt mega fatigued today, but weights moved fast. This week total 10 sets of 4 on bench, average weight 101kg. That's 81% of training max for this cycle, so quite a bit of volume. Deadlift was 6 sets of 5, average weight 166.5kg. I'd like to pull 230+ when I max out my bench, not sure how realistic that is though.
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    Week 4, Day 1 - Deload

    17.6.17


    Pause Bench
    85 x 4 x 3

    Press
    50 x 5
    52.5 x 5 x 5

    Deadlift
    125 x 5
    145 x 5 x 2

    Cycle 1.5 miles home


    Notes
    Skipped my other deload workout during the week as I'm lazy. Going rock climbing tomorrow. Weight has barely gone down over the past 4 weeks, so I'll be adding in a bit more cardio. Will be finishing losing weight before hypertrophy phase in 4 weeks, hopefully coming in at 87-88kg.
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    Week 4, Day 2 - Deload

    Rock climbing
    1 hour 30 min, 20 routes grade 5+

    Pull Ups
    BW x 5 x 3


    Notes
    Haven't been climbing for a long time. Was easier than last time when I was fatter and weaker.

    Doesn't really fall into the parameters of a real deload session, but I'm not too worried. It was fun.
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  18. #138
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    Week 1, Day 1 - Peaking Phase

    20.6.17

    1.5 mile cycle

    Pause Bench
    90 x 3
    102.5 x 3 @ 9.5 - bad set up
    102.5 x 3 @ 8
    102.5 x 3 @ 8.5
    102.5 x 3 @ 9
    90 x 6 - CG

    Press
    52.5 x 5 x 2

    Deadlift
    175 x 4 @ 8
    175 x 4 @ 8.5
    175 x 4 @ 9

    5 mile cycle


    Notes
    Sweating like crazy today and energy was low. Bench felt heavy, fixed set up and it wasn't too bad. Deads felt pretty strong. My left quad still hurts using stairs, but it doesn't hurt when I deadlift heavy or ride a bicycle.. I've booked in to see a physical therapist. I would just try squatting again, but that didn't work out well last time when I still had pain using stairs. So I'll see what the PT says and go from there..

    Skipped accessories as I got half my bench/dead volume work done for the week.
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  19. #139
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    I've been pulling in wrestling shoes for years. They're the ****.
    "Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe
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  20. #140
    E-Stalker JiP's Avatar
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    Week 1, Day 2

    Originally Posted by RipCJ View Post
    I've been pulling in wrestling shoes for years. They're the ****.
    They are! Best purchase I've made in a while. Couldn't stand deadlift slippers, slippery pieces of ****.


    23.6.17


    Pause Bench
    80 x 5
    102.5 x 3 @ 7.5
    110 x 3 @ 9.5
    105 x 3 @ 8
    92.5 x 5 - CG

    Deadlift
    180 x 4 @ 9
    175 x 4 @ 9

    Circuit
    4 chins, 10 press ups, 15 air squats
    8 rounds in 20 min


    Notes
    Bench PR was ugly, but I'll take it. Rushed it. But the 105 was much better. Deadlift felt super heavy, but was pretty good too.

    Bodyweight was 89.9kg this morning. Finally broke my plateau. 3 more weeks before hypertrophy training and weight gain. Don't think I'll max out my deadlift. Don't see the point after only 2 months training post injury, I imagine it'll just be depressing more than anything else.
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    Week 1, Day 3

    25.6.17


    Low Bar Squat
    50 x 10
    70 x 10
    90 x 6

    Press
    50 x 5
    52.5 x 5
    55 x 5
    52.5 x 5 x 2

    Circuit
    3 hammer chins, 5 dips, 15 air squats
    11 rounds in 20 min


    Notes
    Leg still hurts but its feeling strong so tried some squats. No pain, but I imagine it'll hurt tomorrow. Either way, that's good news.

    The circuit had me sweating like crazy.
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    Week 2, Day 1

    28.6.17


    Pause Bench
    90 x 3
    105 x 3 x 5
    PR on single session volume. All around @9

    Deadlift
    180 x 4 @8.5
    185 x 4 @10


    Notes
    Bench was heavy but strong. Had to cram a load of volume a load of volume in as I couldn't train yesterday.

    Deadlift was heavy as ****. My technique hasn't felt right since I came back to PL. Deadlift used to be my go-to lift that always felt solid. I'm going to mess around with my stance a bit and see what works. Think I'm standing too close
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    Week 2, Day 2

    30.6.17


    Low Bar Squats
    50 x 6
    70 x 6
    90 x 6
    100 x 6
    pain

    Press
    52.5 x 5 x 2
    55 x 5 x 3

    Speed Deadlift
    130 x 3 x 5

    Hammer Chins
    5, 5, 5, 5, 4, 4, 4, 4, 4, 4, 4, 2 - 50 total in 25 min

    Dips
    BW x 10 x 4


    Notes
    Leg hurt like **** after squats. Have my first PT appointment tomorrow morning. Still no idea how I can deadlift heavy but squats cause such specific pain. Hopefully I find out tomorrow.

    Deadlifts felt better by bringing my stance in.
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    PT Appointment

    1.7.17

    - Feet pronate a lot, suggested cheap orthotics then maybe custom in future (always knew this was an issue, I've got super flat feet)
    - Focus on being able to do single leg squat
    - Won't need any surgery, just releasing tension in the quad and building it back up (using single leg squats & leg extensions)
    - Avoid heavy squats until they're pain free
    - No problem doing deadlifts or other exercises that don't cause pain
    - She said my pelvis was misaligned, possibly from one leg being shorter than the other
    - Suggested to start foam rolling again (although I have read foam rolling basically does nothing)
    - Said my deeper core muscles are a bit weak, got some exercises for that
    - Suggested not to have knees go over toes on squat (again read a lot contrary to this, but she knew nothing about competitive weightlifting to her credit)
    - Said it would be fine to squat how I want in future but to focus on a more hip back squat at the moment if it allows me to squat pain free
    - Gave me an exercises plan around leg extensions, single leg squats and some core exercises

    I'm booked in to see her again next week. Pretty happy with how it went. She wants to try acupuncture but not sure how I feel about that.
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  25. #145
    You are my babydoll. JustBulk's Avatar
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    just dropping by to wish you all the best, get well soon.
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    Week 2, Day 3

    Originally Posted by JustBulk View Post
    just dropping by to wish you all the best, get well soon.
    Thanks man! Appreciate it.



    2.7.17

    PT Routine
    Single leg squats, glute bridges, glute raises, core exercise, stretching

    Deadlift
    175 x 4 @9

    Light Bench
    80 x 3 x 5

    Hammer Chins
    BW x 5 x 4

    Chest Flyes // Good Mornings
    5kg x 15 x 3 // Bar x 10 x 3

    Foam rolling


    Notes
    Was bloated and hot as hell but wanted to get a bit more deadlifting in this week. My chest tendons are both shot to hell so thought a light bench day was a smarter choice. Wanted to add in flyes/GMs for chest/back health.

    My single leg squats were dreadful. My foot pronates so much my knee goes crazy and I lose balance. Definitely need to read a guide on how to do these. But I'll be practicing every day.

    I'm hoping to be able to squat heavy again in a few weeks once my next training cycle starts. Might be a bit optimistic.. we'll see.
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    Week 3, Day 1

    5.7.17


    Pause Bench
    115 x 3 @10 (254lbs)
    107.5 x 3 x 4

    BB Rows
    90 x 5 x 5

    Chins
    BW x 5 x 5



    Rehab stuff

    Pistol Squats (holding onto rack) 2x10
    Glute bridges & glute raises
    Leg extensions
    Core work

    LB Squat
    60 x 5
    80 x 3
    100 x 3
    110 x 3 - No pain!

    Stretching/foam rolling


    Notes
    Long day. Ass came off the bench big time on the 115 x 3 PR, but it was still pretty sweet. The volume after was tough but strong.

    I bought insoles and brought my toes in on my squat, while also pushing my hips back a bit to take the weight off my quad. Totally pain free today! I'd prefer not to totally change my squat form again, but if this means I can squat then I'm cool with it.
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    Week 3, Day 2

    8.7.17

    AM
    Physical therapy
    - Acupuncture / dry needling & myofascial release
    - Single leg squats, glute bridges, glute raises, leg extensions, core muscle work
    - Told to focus on keeping hips level and knee stable on pistol squats. Also told to keep back flat on core muscle work as I was doing it wrong.

    PM

    Pause Bench
    80 x 5
    102.5 x 3 x 3
    115 x 1
    120 x 1 @9 (265lb)
    120 x 1 @10
    115 x 1
    105 x 3 x 2

    Deadlift
    185 x 4 @10 (awful)
    180 x 5 @9 (better)


    Notes
    Last heavy bench day of peaking block. Wanted to get a load of volume in as well as do some singles. Will be maxing next Sunday, treating it like a meet. Hoping for 125-130kg, not sure how realistic that is given how tough the 120's were today.

    Still trying to get the groove on deadlift. Went back to Starting Strength advice and reset my form. It really felt like crap using the SS technique (bar over midfoot, hips not too low, scapulae over bar). My back was rounding like crazy. On the 180 I started further away from the bar and pulled my hips back pretty far, I also brought my stance and grip in. Felt way better. Next time I'll try pulling my hips back further as that always felt pretty good.

    When I had acupuncture I almost puked. I am not good with needles. Definitely not doing that **** again.
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    Week 3, Day 3

    9.7.17

    PT
    - Single leg squats, glute bridges, glute raises, leg extensions, core exercise

    Press
    40 x 5
    50 x 5
    52.5 x 5 x 4

    Chins
    BW x 5 x 2

    Abs
    2 supersets

    Chest Flyes // Good Mornings
    5kg x 15 x 2 // bar x 10 x 2


    Notes
    Sore and fatigued as hell today. Couldn't handle much heavy work but got it done. Time for deload until maxing next weekend.

    Realised on deadlift I need to hit lower weights for a bit more volume rather than going for max weights. I'll also be buying some blocks to do block pulls in the future.
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    Week 4 - Deload + Max

    Did a light session on Weds 12.7.17 but forgot to record it and forgot what I did. But it was magical I'm sure



    15.7.17

    PT in AM
    Friction massage, some strength testing on quad


    PM

    Max Pause Bench
    60 x 5
    80 x 3
    90 x 1
    100 x 1
    110 x 1
    117.5 x 1 @9
    125 x fail

    LB Squat
    110 x 10

    Light Deadlift
    140 x 3 x 5

    PT
    Single leg squats, glute bridges, glute raises, leg extensions, pilates exercise
    Stretching
    Foam rolling


    Notes
    Not sure why I missed the bench rep. All my training indicated I should have hit this. Maybe I didn't rest well enough or peak properly. I'm not torn up about it, as I hit 120 last week after other heavy work and also have my 115 x 3 PR in the bag.

    Squats felt great, pain free. Moved grip out as possible shoulder mobility is causing the bar to be uneven. Forced my right knee out which helps balance hips. After some tweaks they were looking really good. I read a few articles on deadlifting by Rippetoe and others and realised his reasoning behind starting with shins so close is solid. Also thought I should give hook grip another try despite how much it sucks. They do actually feel really good.

    Quad is feeling great! Still painful but PT said that's because of the scar tissue. Booked in to see her again to get my chest/shoulders massaged.
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