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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Wednesday 2nd August

    A1 Safety bar 18" box squat

    5 x 66kg, 4 x 86, 106, 126, 136, 146

    A2 DB push press

    10 x 15 kg DBs, 17.5s, 20s, 20s

    B1 OH lunge

    6/6 x bar, 30kg, 30

    B2 WG bent over row

    12 x 40kg, 40, 40

    C Rowing intervals

    500m @ 2:10 split
    250m @ 1:55 split
    500m @ 2:00 split
    250m @ 1:40 split
    250m max effort
    2 minute rest between sets
     
  2. gazareth

    gazareth Senior Member

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    Thursday 3rd August

    A1 Trap bar DL w/ 5 second eccentric
    5 x 66kg, 3 x 106
    3 x 126, 146, 156*
    *Each set was 4 concentric & 3 eccentric

    A2 Renegade row w/ 3 second eccentric
    8/8 x 12.5s, 12.5s, 12.5s

    A3 Split foot wood chop
    10/10 x 10, 10, 10

    B1 RFE split squat w/ 3 second eccentric
    6/6 x 15s, 15s, 15s

    B2 Decline DB bench press w/ 5 second eccentric
    6 x 20s, 22.5s, 25s

    B3 Seated plate twists
    20 x 5, 10, 10
     
  3. gazareth

    gazareth Senior Member

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    Tuesday 8th August

    A1 Paused FSQ

    3 x 60kg, 2 x 80, 1 x 100
    3 x 110, 110, 110, 110 - last rep 3 sec pause

    A2 Eccentric-only pull up
    6, 6, 6, 6

    B1 Step ups
    8/8 x 17.5s, 17.5s, 17.5s

    B2 Skullcrusher press
    10 x 17.5s, 17.5s, 17.5s

    C1 RDL
    8 x 130kg, 130, 130

    C2 Alt. seated DB snatch
    8/8 x 15kg, 15, 15
     
  4. gazareth

    gazareth Senior Member

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    Thursday 10th August

    A1 Safety bar 18" box squat

    4 x 66kg, 106, 126, 146, 146, 156

    A2 DB push press
    8 x 15kg DBs, 20s, 20s, 20s

    B1 OH lunge
    6/6 x 35kg, 35, 35

    B2 WG row
    12 x 45kg, 45, 45


    Friday 11th August

    A1 Trap bar DL w/ 5 second eccentric

    3 x 66kg, 106, 146, 156, 166

    A2 Renegade row w/ 3 second eccentric
    8/8 x 12.5kg DBs, 12.5s, 12.5s

    A3 Split stance wood chop
    10/10 x 10kg, 10, 10

    B1 RFE split squat w/ 3 second eccentric
    6/6 x 17.5kg DBs, 17.5s, 17.5s

    B2 Decline DB bench press w/ 5 second eccentric
    6 x 25kg DBss, 27.5s, 27.5s

    B3 Seated plate twists
    20 x 10kg, 10, 10


    Monday 14th August

    A1 Paused FSQ
    3 x 60kg, 90, 115, 115, 115, 115

    A2 Eccentric pull up
    6, 6, 6, 6

    B1 Step ups
    8/8 x 20kg DBs, 20s, 20s

    B2 Skullcrusher press
    12 x 15kg DBs, 15s, 15s

    C1 RDL
    5 x 60kg, 100
    8 x 140, 140

    C2 Alt seated DB snatch
    8/8 x 15kg DB, 15
     
  5. macdiver

    macdiver Well-Known Member

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    Just curious do you use a cable machine for the wood chop?
     
  6. gazareth

    gazareth Senior Member

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    Nope, I hoist a plate over head with both hands and chop from there in a half-kneeling position. It feels weird for me, I'm just do what I'm told to do in my program :)

    --

    Wednesday 16th August

    A1 Safety bar 18" box squat
    4 x 66kg, 106, 136, 146, 156, 166

    A2 DB push press
    10 x 17.5kg DBs, 20s, 22.5s, 22.5s

    B1 OH lunge
    6/6 x 40kg, 40, 40

    B2 WG BO row
    12 x 45kg, 45, 45
     
  7. gazareth

    gazareth Senior Member

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    Friday 18th August

    A1 Trap bar DL w/ 5 second eccentric
    3 x 66kg, 106, 146 (belt), 166 (b), 176 (b)

    A2 Renegade row w/3 second eccentric
    8/8 x 15s, 15s, 15s,

    A3 Half kneeling plate wood chop
    10/10 x 10, 10, 10


    B1 DB split squats w/ 3 second eccentric
    6/6 x 20s, 20s, 20s

    B2 Decline DB bench press w/ 5 second eccentric
    6 x 27.5s, 27.5s, 27.5s

    B3 Seated plate twists
    10/10 x 10, 10, 10


    Monday 21st August

    A Front squat 1RM test

    5 x 60kg
    3 x 80
    2 x 100
    Belt on
    1 x 110
    1 x 120
    1 x 132.5 - PB
    1 x 140 - PB
    1 x 120
    1 x 110

    B JR prowler challenge
    Push prowler for 3 lengths of the gym every minute on the minute
    Starting with no weight and adding 20kg each round
    Completed 5 rounds and was about 1 metre short of completing 6

    C Rowing
    500m @ 2:00
    250m @ 1:50
    500m @ 2:00
    250m @ 1:40
    250m @ max effort
    2 min rest between sets
     
  8. gazareth

    gazareth Senior Member

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  9. macdiver

    macdiver Well-Known Member

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    :bow:
     
  10. gazareth

    gazareth Senior Member

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    Thanks!

    I don't know if I posted it before, but here's my 220kg (485#) deadlift from June:



    --

    Thursday 24th August

    A1 Safety bar 18" box squat
    4 x 76kg, 116, 146, 166, 166, 166

    A2 DB push press
    10 x 20kg DBs, 22.5s, 22.5s, 22.5s

    B1 OH lunge
    6/6 x 45kg, 45, 45

    B2 WG row
    12 x 50kg, 50, 50
     
  11. gazareth

    gazareth Senior Member

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    I kinda took last week off training without intending to (at least, at the start of the week). Oops.

    Monday 4th September

    A Back squat
    2 x 5 x 60kg
    5 x 80
    3 x 100
    5 x 5 x 120 @ 3 mins rest
    20 x 85kg

    B1 Walking lunge
    1 x 10/10 x 12.5s
    2 x 10/10 x 15s

    B2 Leg extensions
    10 x 5th hole, 10 x 4th
    2 x 20 x 3rd

    B3 Box jumps
    3 x 20 x biggest box, shortest side


    Cricket season is now over :cry: On the plus side that will help me with my diet in certain respects and give me time to get some extra cardio/lifting in if I want to.
     
  12. gazareth

    gazareth Senior Member

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    Wednesday 6th September

    A No legs bench press - establish 10RM
    10 x bar
    8 x 40kg
    10 x 60
    10 x 70
    10 x 75
    9 x 80


    B Bench press - 3 x 5, finishing on 5RM
    5 x 80kg
    5 x 85
    4 x 87.5 + 1 with a big spot!


    C1 Incl DB fly 3 x 15
    15 x 9s, 9s, 9s

    C2 Tate press 3 x 12
    12 x 9s, 12.5s, 12.5s

    C2 Straight leg weighted sit up 3 x 12
    12 x 5kg, 10, 10
     
  13. Jaer

    Jaer Well-Known Member

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  14. gazareth

    gazareth Senior Member

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    Thanks man! I hope I can finally break 500 lbs soon - I'm only 15 lbs away.

    How do you mean by wraps? Do you mean straps (as in, for grip)? I've barely used straps for deadlifting for years - maybe not since my max was like 250lbs. Years of doing sets of ~5 reps with 75%+ has brought my grip strength up so that it's not really an issue (although saying that, I did fail a deadlift at my last PL comp because of grip!).

    --

    Friday 8th September

    A Conventional deadlift 3RM
    5 x 60
    3 x 100
    3 x 140
    Belt on
    3 x 160
    3 x 180 - felt good for 5-6 reps
    1 x 200 + stopped 2nd rep a few inches off the floor as my neutral spine had completely gone
    Probably had 3x190

    Belt off
    6 x 120
    6 x 120
    6 x 120

    B1 DB RDL 3x10
    10 x 15s
    10 x 20s
    10 x 22.5s

    B2 OH lunge 3x8/8
    6/6 x 40
    2 x 8/8 x 30

    B3 Seated vertical jump 3x10
    3 x 10



    Tuesday 12th September

    A Back squat
    5 x 60kg
    5 x 80
    3 x 100
    3 x 115
    5 x 127.5
    5 x 127.5
    5 x 127.5
    5 x 127.5
    5 x 127.5 low bar

    20 x 92.5


    B1 Walking lunge
    10/10 x 15s
    10/10 x 15s
    10/10 x 15s

    B2 Leg extensions
    20 x #3
    20 x #3
    20 x #3

    B3 Box jumps
    20, 20, 20
    Fell off and over during last set!



    Thursday 14th September

    A Bench press (no legs)
    12 x bar
    6 x 40kg
    10 x 60
    10 x 70
    10 x 75


    B Bench press
    5 x 75
    5 x 82.5
    5 x 90


    C1 DB fly
    15 x 10s, 10s, 10s

    C2 Tate press
    12 x 12.5s, 12.5s, 12.5s

    C3 Weighted straight leg sit up
    12 x 10, 10, 10
     
  15. Jaer

    Jaer Well-Known Member

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    Yup, I meant straps. I effed up a hand mountain biking years ago--pins, screws, never got back the full range of motion--so I know that hand just can't do super heavy weight; I don't have the grip strength for anything above 325. I'm not sure I even have the strength for that at the moment. I'll never know what I might have been capable of, but anything 450+ seems like a beastly thing to hold without straps/wraps.

    Jaer
    has small hands, too. Maybe that's a factor.
     
  16. gazareth

    gazareth Senior Member

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    Wednesday 20th September

    A Back squat

    5 x 60kg
    5 x 80
    3 x 100
    3 x 120

    5 x 135
    5 x 135
    5 x 135
    5 x 135 - belt
    5 x 135 - belt & low bar
    Everything felt heavy until I put the belt on and then woosh!


    B1 Walking lunge

    3 x 10/10 x 17.5s

    B2 Leg extensions

    3 x 20 x #4

    B3 Box jumps

    3 x 10


    Thursday 21st September


    A Bench press (no legs)
    10 x 40kg
    10 x 60
    10 x 70
    10 x 80


    B Bench press
    5 x 80
    5 x 87.5
    5 x 92.5


    C1 Incline DB fly
    15 x 12.5s, 12.5s, 12.5s

    C2 Tate press
    12 x 15s, 15s, 15s

    C3 Straight leg sit up
    12 x 10, 10, 10
     
  17. gazareth

    gazareth Senior Member

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    Saturday 23rd September

    A Conventional deadlift
    5 x 60kg
    5 x 100
    3 x 120
    3 x 140

    Belt on
    2 x 3 x 160
    3 x 170
    3 x 180
    3 x 190 - PR

    Belt off
    6 x 130
    6 x 130
    6 x 130


    Monday 25th September

    A Bench press no legs
    10 x bar, 40kg, 60, 70, 82.5

    B Bench press
    5 x 85kg, 90, 95

    C1 Incline DB fly
    3 x 15 x 8s

    C2 Tate press
    3 x 12 x 15s

    C3 No legs sit up
    3 x 12 x 10
     
  18. gazareth

    gazareth Senior Member

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    I was on holiday in sunny Crete last week. Due to work being particularly hectic before I went away, Monday 25th was my last training session before the break. I did manage to get a few sessions in at hotel gyms while we were away though :)

    I'm training towards the GBPF South Midlands divisional powerlifting competition in January (15 weeks away). I'd like to compete in the 93KG class so I'll need to lose around 7KG (16 lbs?) by then. Should be easily doable...

    Sunday 1st October

    A1 RFE DB split squat
    8/8 x 18 KB DBs
    8/8 x 20s
    8/8 x 20s

    A2 Lat pull down
    10 x #7
    10 x #8
    10 x #8

    A3 Standing 1-arm OH DB press
    12/12 x 12kg
    12/12 x 14
    12/12 x 16

    B1 Low cable pull through
    12 x #9
    12 x #12
    12 x #14

    B2 Seated row
    10 x #6
    10 x #7
    10 x #7

    B3 Elliptical 3 x 10 seconds on / 20 seconds off


    Monday 2nd October
    30 mins elliptical LISS


    Tuesday 3rd October

    A1 Incline DB bench press

    15 x 20 DBs, 22s, 22s, 22s

    A2 Seated row
    10 x #7, #8, #9, #9

    A3 Leg press machine
    10 x 85.5, 103.5, 112.5, 121.5

    B Concept2 row
    5 x 250m @ 1:50-2:00 pace
    2 mins rest between sets


    Friday 6th October

    A1 DB walking lunge

    8/8 x 18 DBs, 18s, 18s, 18s

    A2 Push ups (feet elevated)
    20, 20, 20, 20

    B1 Vertical pull
    First set - assisted neutral grip chin ups - 8 reps with 20kg assistance
    Lat pull down - 12 x 40kg, 45, 50

    B2 Leg extension
    15 x 30kg, 35, 40, 45

    C Ellipical 20 mins MISS
     
  19. gazareth

    gazareth Senior Member

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    Training's been a bit stop-start since I got back from holiday. Things should be back to normal now.

    Thursday 19th October

    Back squats
    3 x 5 x 120kg

    Bench press
    3 x 5 x 80kg


    Monday 16th October

    A Back squat - establish 6RM over 4 sets

    5 x 60kg
    5 x 100
    6 x 120
    6 x 130
    Belt on
    6 x 140
    6 x 150 - low bar
    Pretty solid final set, my 6RM is 160+ when low bar and wearing a belt, which puts me somewhere around my early-2010 strength levels (which is good!).

    B Jump squat
    3 x 10 x 40kg

    C1 Front rack BB lunge
    6/6 x bar
    6/6 x 30kg

    C2 DB RDL
    10 x 22.5kg DBs
    10 x 25s

    C3 Back extension
    12 x 9kg DB
    12 x 12.5kg
     

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