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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
     

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