TGUK's log

[TGUK]

Weekend update- back squatting and deadlifting, although today (Monday) my lower back is feeling. I am looking forward to going to a twice/week program for lower work as I do think it'll help with my lower back recovery.

Saturday:

Close Stance Feet Forward Squat:
10 x 80kg
10 x 80kg
10 x 80kg

These really make you hate yourself.

Log Press:
10 x 40kg (RPE 9)
10 x 40kg (RPE 9.5)
8 x 40kg (RPE 9)

21, 15, 9 reps for time of:
Barbell Thruster x 40kg
Athletic Burpees

Time: 7.54.48

Yeah. That was awful.

[TGUK]

Sunday:

Romanian Deadlift:
8 x 100kg
8 x 100kg
8 x 100kg

Neutral Weighted Chins:
8 x +15kg
6 x +15kg
4 x +15kg
8 x +5kg
6 x +5kg

Double DB Curls:
7 x 15.5kg
7 x 15.5kg
8 x 14.5kg
8 x 14.5kg

DB Shrugs (slight lean forward):
10 x 34.5kg
10 x 34.5kg
10 x 34.5kg
10 x 34.5kg

Hmm. Nothing shreds my traps up like DB hang cleans, which I may use as my go-to instead.

50, 40, 30, 20, 10 reps for time of:
Angled One Arm KB Swing x 24kg
Bar Pushups

Time: 10.23.75

[TGUK]

Monday:

Sprints:
10 x 80 yards @ max effort

Slow today. Labouring.


A few rounds of rotational trunk work to finish.

Lower back sore but SI joint feel fine now.

[TGUK]

Taking my first ever proper deload. Well earned. The level of fatigue I am experiencing is unprecedented, my lower back is stiff and sore, my legs feel like lead, I am tired and irritable. I should've done this a month ago- lesson learned.

I will cut volume in half as well as all WODs.

Swiss Bar Bench:
4 x 60kg
4 x 60kg
4 x 60kg

DB BOR:
4 x 26.5kg
4 x 26.5kg
4 x 26.5kg

5 minutes for time:
Pull-up x 5
Deficit Push-up x 10
10kg 'Wallballs' x 20

3 leisurely rounds.

[TGUK]

Deload continues:

Bulgarian Split Squat:
5 x 21.5kg
5 x 21.5kg

Good Mornings:
5 x 40kg
5 x 40kg

7, 6, 5, 4, 3, 2, 1 x Empty Bar Overhead Squat

3 x easy ab work

Some yoga stretches for lower back

[TGUK]

Still tackling some SI joint/lower back stiffness and soreness, especially on waking, but fine apart from that. Very frustrating as prevents me squatting and deadlifting so just training around it for now while focusing on restoring function and posture. Tough going though as I can't identify the source of the pain.

Saturday - end of deload. Felt great and have done since.

Swiss Bar Bench:
8 x 65kg (RPE 9)
7 x 65kg (RPE 9)
10 x 60kg (RPE 10)

One Arm Row:
10 x 36.5kg (new 10RM) (RPE 9)
10 x 36.5kg (RPE 9)
10 x 36.5kg (RPE 9.5)

5 rounds for time of:
KB Swings x 30 x 24kg
Lateral Plyo Skiers x 30 right / 30 left

Time: 9.43.87

[TGUK]

Sunday:

Barbell Lunge:
5 x 70kg (RPE 9)
5 x 70kg (RPE 9)
5 x 70kg (RPE 9)
8 x 60kg
8 x 60kg

Wow, they were harder than expected! Great workaround movement for squats and deads though- feeling it in quads and glutes today for sure.

Underarm Weighted Chins:
6 x +20kg (underarm PR)
6 x +15kg
6 x +10kg
8 x +5kg

As many rounds as possible in 15 minutes of:
Supine Ring Pull-up x 5
True Push-up x 10
Bodyweight Bulgarian Split Squat x 10 right / 10 left

10 rounds in 14.5 minutes.

[TGUK]

Monday:

Sprints:
11 x 80 yards @ max effort

Landmine Rotations:
8 x 30kg
8 x 30kg
8 x 30kg

[TGUK]

Tried SBB from a new angle but was bringing it down too low on my chest for the work sets at first.

Low Incline Swiss Bar Bench:
3 x 60kg
3 x 60kg
3 x 60kg
8 x 50kg
9 x 50kg
8 x 50kg

Barbell Row to Chest:
10 x 40kg
10 x 40kg
10 x 40kg

5 rounds for time:
DB Push Press x 10 right / 10 left x 20kg
Ring Dips x max reps (3, 3, 4, 3, 3)

Time: Forgot to stop the stopwatch! About 8 mins I guess.

[TGUK]

Now transitioning to maintenance for a few weeks- the hardest goal of all!

Yesterday - targetting RPE 7 with every set:

Mid-Incline DB Bench:
14 x 20kg
8 x 22.5kg
7 x 22.5kg

Flat DB Bench:
7 x 25kg

One Arm Row:
8 x 36.5kg
7 x 36.5kg
7 x 36.5kg

Barbell Facepull:
7 x 25kg
7 x 25kg

Modified Candlestick:
7 x BW
6 x BW

[TGUK]

Yesterday - all sets to RPE 7 again...or as near as I can get it:

Bulgarian Split Squat:
7 x 53kg
7 x 53kg
7 x 53kg

Single Leg RDL:
7 x 30kg
7 x 30kg
7 x 30kg

Single Leg Calf Raise:
7 x 20kg
7 x 20kg
7 x 20kg
7 x 20kg
7 x 20kg

Weird session. Still tentative with lower body stuff due to low back/SI joint injury, but did not feel particularly sore today so hopefully on the mend. Just being cautious, especially through this maintenance period where there is no point in pushing it too hard.

----------------

Today:

6 rounds for time:
True Push-ups x 10
Dynamic Step-ups x 10 right / 10 left
Shin Hops x 3

Time: 8.19.02

[TGUK]

Thursday - all to RPE 7:

Underarm Chins:
7 x +10kg
6 x +10kg
6 x +10kg

Row to Chest:
7 x 40kg
7 x 40kg

Swiss Bar Bench:
7 x 60kg
7 x 60kg

Lateral Raise:
8 x 7.5kg
8 x 7.5kg

Landmine Rotations:
8 x 35kg
8 x 35kg

[TGUK]

Today - first time testing my SI joint/lower back for ages with squats. And it felt pretty good:

Barbell Lunge:
7 x 65kg
7 x 65kg
7 x 65kg

Good Mornings:
8 x 60kg
8 x 60kg
8 x 60kg

Squat:
7 x 90kg
7 x 90kg
7 x 90kg

Seated Calf Raise:
10 x 80kg
8 x 90kg
8 x 90kg

...too awkward getting into position...

Standing Calf Raise:
6 x 60kg
8 x 60kg

[TGUK]

Keep forgetting to log- so here is the recording of my maintenance phase thus far.

- Weight has held steady at 65-66kg
- Looking lean
- Added in some 'cheat' foods now and then, particularly the odd sweet treat and a few vodkas
- Stress much lower than when I was dieting
- Strength for reps improving on multiple lifts
- Can't wait to rip into difficult training again
- Barely gone above an RPE 7 for two weeks but still sore in hamstrings and quads

-------------

Last Saturday:

2-Arm DB Curl:
8 x 14.5kg
7 x 14.5kg
6 x 14.5kg

Vertical Skullcrusher:
8 x 25kg
8 x 25kg
7 x 25kg

Log Press:
8 x 40kg
7 x 40kg
7 x 40kg

DB Shrug:
7 x 34kg
8 x 34kg
8 x 34kg

Parallel Pullup:
7 x 75kg
6 x 75kg

Low Incline Swiss Bench:
7 x 50kg
6 x 50kg

V-up:
8 x BW
8 x BW

---------------

Monday:

Incline DB Bench:
8 x 23.5kg
7 x 23.5kg
8 x 23.5kg
8 x 23.5kg

Flat DB Bench:
8 x 26.5kg
7 x 26.5kg

One Arm Row:
6 x 38.5kg
7 x 38.5kg
7 x 38.5kg

Barbell Facepull:
8 x 27.5kg
8 x 27.5kg
8 x 27.5kg

Modfieid Candlestick:
7 x BW
6 x BW
5 x BW

----------------

Tuesday:

Squat:
5 x 110kg
4 x 110kg
3 x 110kg
3 x 110kg

Single Leg RDL:
9 x 32.5kg
8 x 32.5kg
7 x 32.5kg

Single Leg Calf Raise:
7 x 32.5kg
6 x 32.5kg
6 x 32.5kg
5 x 32.5kg
5 x 32.5kg
5 x 32.5kg

[TGUK]

...and today- pull-ups were ****e. Felt heavy and sore. Everything else felt pretty good.

Underarm Pullup:
4 x 80kg
4 x 80kg
4 x 80kg

Row to Chest:
6 x 42.5kg
6 x 42.5kg

Focused on flat back- need to retract shoulders at start of each rep.

Swiss Bench:
6 x 62.5kg
5 x 62.5kg
5 x 62.5kg

DB Lateral Raise:
10 x 7.5kg
10 x 7.5kg

Landmine Rotations:
7 x 37.5kg
7 x 37.5kg
6 x 37.5kg

[TGUK]

Still motoring through and pleased to see my reps are going up despite this week being slightly heavier. Lower body strength coming back as my lower back and SI joint heal up. Probably at 95% now.

All sets to RPE7:

Barbell Lunge:
8 x 67.5kg
7 x 67.5kg
7 x 67.5kg

That's a PR and a new 10RM of 72.5kg for my hypertrophy cycle.

Good Morning:
8 x 62.5kg
8 x 62.5kg
8 x 62.5kg

Amazed by how much stimulation I can get out of hamstring work without going close to failure. Another increase in my 10RM to 67.5kg for next cycle.

Squat:
7 x 95kg
7 x 95kg
7 x 95kg

Finding my groove again on my favourite movement.

Barbell Calf Raise:
7 x 80kg
8 x 80kg
7 x 80kg
7 x 80kg
7 x 80kg
7 x 80kg

Workeds out how to do these without it being too awkward. Helps standing on a bumper plate for stretch at the bottom, and sliding the bar up the rack akin to a Smith machine. Note to self to use my crappy bar for these.

[TGUK]

Been doing some 10RM testing in advance of my hypertrophy cycle prior to a mini-deload and my holiday next week.

My squat has bombed out since I injured it, which is frustrating, but leg size still looks decent so just need to pump up the volume I think

Monday:

Squat:
6 x 110kg (RPE 8)

10RM = 105kg

Bulgarian Split Squat (with front foot elevated for increased ROM):
10 x 25kg

Good Mornings:
10 x 70kg (PR)

Single Leg Calf Raise:
8 x 40kg

10RM = 35kg

----------------

Tuesday:

Incline DB Bench:
10 x 24.5kg

Only got 9 on left-hand side as do these one arm each- I'm sure it will catch up.

Flat DB Flyes:
10 x 11.5kg (RPE 9)

10RM =12.5kg

Wide Grip Flat Barbell Bench:
10 x 57.5kg

Row to Chest:
14 x 40kg (PR)

10RM = 45kg

Rear Lateral Raises:
12 x 7.5kg

10RM = 8kg

Double DB Curls:
10 x 14kg

---------------

Wednesday:

Wide Parallel Pullups:
6 x 75kg

Underarm Pullups:
8 x 75kg

Crap. I feel like I need more time in the day to get ready to do pull-ups. They never seem to go well at 5am. Interesting observation. More thorough warmup needed?

DB Bent Over Row:
10 x 24kg (RPE 9)

Lateral Raises:
10 x 9kg (RPE 10)

10RM = 8.5kg

[TGUK]

Last day of 10RM testing- and now, 3 day deload.

4" Deficit Deadlift:
10 x 130kg

Man it feels GREAT to deadlift again. Doing deficits for more time under tension. 10 reps was hard.

Close Stance Feet Forward Squat:
10 x 80kg

Stopped doing these with a pause as it seems to bother my SI joint.

Swiss Bar Curls:
11 x 30kg

DB Skullcrushers:
10 x 11.5kg

Swiss Bar Press:
10 x 40kg (RPE 9)

Some hang cleans and pull-ups that plain sucked.

[TGUK]

Start of a new cycle - high volume, Renaissance Periodization Male Physique Template, 5 day full-body version. Basically 3 x upper, 2 x lower, waving focus between body parts, with a 4-week ramp-up to an overreaching week.

This is really different to how I've trained to the past forever- looking forward to it.

Week 1 Chest Focus - All sets to RPE 7

One Arm Incline Bench:
12 x 21kg
11 x 21kg
11 x 21kg

Parallel Grip Flat Flye:
10 x 10kg
10 x 10kg
10 x 10kg

Really focused on mind-muscle connection with the pecs and getting a good stretch and squeeze.

Wider Grip Barbell Bench:
11 x 50kg
8 x 50kg

Barbell Row to Chest:
12 x 40kg
10 x 40kg
9 x 40kg

DB Rear Lateral Raise:
16 x 6.5kg
16 x 6.5kg
16 x 6.5kg

Two Arm DB Curl:
12 x 12.5kg
9 x 12.5kg
8 x 12.5kg

Modified Candlestick:
8 x BW
7 x BW
6 x BW


Well that was bruising...all done in an hour, who knew RPE 7 could be so tough? And when it ramps up to more sets to RPE 9...that will be the week to eat everything.


I'm going on holiday to Rhodes on Wednesday- there is a hotel gym and I'll be making sure I keep to the program, modifying as needed for the equipment available. But I need to make good use of the all-inclusive buffet, and keeping my training up is the way to GAINZ.