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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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    Tuesday 24th October

    A Back squat

    5 x 60kg
    4 x 100, 120, 130, 140
    Low bar, belt on
    4 x 150, 160

    B Jump squat
    3 x 10 x 45kg

    C1 Front rack lunge
    6/6 x 30kg

    C2 DB RDL
    10 x 25kg

    C3 Weighted back extension
    12 x 10kg


    Thursday 26th October

    A Bench press

    All sets 3 wide, 3 medium, 3 narrow grip
    9 x 60kg, 70, 77.5, 85, 85
    8 x 85 (didn't attempt 3rd close grip rep)

    B Banded bench press
    3 x 5 x 35kg with red bands

    C1 Arnold press
    10 x 15s, 17.5s, 17.5s

    C2 BTN tricep extension
    12 x 20, 22.5, 22.5

    C3 Weighted plank
    30 secs x 12.5, 12.5, 15kg


    Saturday 28th October

    A Deficit deadlift

    5 x 50kg
    4 x 100, 2 x 140
    Belt on
    4 x 160, 170, 160, 160

    B Snatch grip deadlift with 2 pauses
    3 x 5 x 130kg


    Saturday 4th November

    A Back squat

    5 x 60kg, 100
    3 x 120
    2 x 130
    Belt on
    2 x 140
    2 x 150
    Low bar
    2 x 160 - hard
    2 x 170 - way easier than 160
    2 x 180

    B Bench press
    Same 3/3/3 thing as previous weeks
    9 x 60kg, 70, 80, 85, 80, 80

    C Sumo deadlift
    6 x 3 x 120kg (belted)
     
  2. gazareth

    gazareth Senior Member

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    Top set of squats from Saturday - my first time handling 400lbs in six years:



    I've got my entry in for a competition at the end of January. It's go time :)

    --

    Tuesday 7th November

    A Back squats

    5 x 60kg
    5 x 100
    5 x 120
    5 x 130
    Belt on
    2 x 5 x 140
    All high bar today

    B Jump squats
    3 x 10 x 40kg

    C1 Front rack lunges
    3 x 6/6 x 40kg, 45, 45

    C2 DB RDLs
    3 x 10 x 27.5s

    C3 Back extension
    2 x 12 x 9kg

    --


    Thursday 9th November

    A Multi-grip bench press

    9 x 60kg, 70, 80
    8 x 90kg (failed 9th rep)
    9 x 85

    B Banded bench press
    3 x 5 x 40kg with red bands

    C1 Arnold press
    3 x 10 x 17.5s

    C2 BTN tricep extension
    3 x 12 x 22.5, 25, 25

    C3 Weighted plank
    3 x 30 secs x 15kg
     
  3. gazareth

    gazareth Senior Member

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    Saturday 11th November

    Conventional deadlift

    5 x 60kg, 100
    4 x 140
    Belt on
    4 x 160, 180, 190 (4-rep PB)

    Snatch grip DL
    3 x 5 x 140 (straps & belt)

    --

    I've had fat loss as a goal for a while but haven't been able to focus on it and put together a good consistent run of making healthy choices food-wise. As a result my weight has plateau'd around the mid 210s. I've decided to give myself the goal of making the 93kg weight class for the comp in January as I have an outside chance of meeting the English championship qualifying standard (570kg - I'd likely need something like 220 squat, 120 bench & 230 deadlift - all PBs - so it is very much an outside chance). I started tracking calories last week and so far I'm going well - having the goal in place seems to have focused me and pushed me towards making better choices in quite a few situations so far.

    I weighed at 97.1kg last Wednesday (about 213 lbs) and was down half a kilo yesterday - so far so good. The challenge will be to drop the weight without halting the strength gains I have been making.
     
  4. gazareth

    gazareth Senior Member

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    Tuesday 14th November

    A Back squat
    5 x 60kg, 100
    3 x 120
    Belt on
    3 x 140
    Low bar
    3 x 150, 160, 170 (PB)


    B Jump squat
    3 x 10 x 50kg


    C1 Front-rack lunges
    2 x 6/6 x 50kg

    C2 DB RDLs
    2 x 10 x 30kg (straps)

    C3 Back extensions
    2 x 12 x 9kg
     
  5. macdiver

    macdiver Well-Known Member
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    Having a goal with a commitment is great motivation. I'm sure you will reach the 93 kg mark for your competition even with Christmas and New Year on the way. I don't think you guys have the food orgy we call Thanksgiving which is a good thing.
     
  6. gazareth

    gazareth Senior Member

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    We don't have Thanksgiving, but we do have lots of weekends :lol:

    --

    Thursday 16th November

    Bench press 1RM test
    5 x 60kg
    3 x 70
    2 x 80
    1 x 90
    1 x 100
    1 x 107.5
    F x 112.5
    F x 112.5

    All singles were done to competition commands (start, press, rack). 107.5 was a little slow off the chest but I did have a little more there. I think I would have got 110. The first 112.5 came off my chest OK but then died a few inches up. The second attempt barely got moving at all.

    I'm going to be working on leg drive and speed off my chest in the next training block, and ramping up the volume overall.
     
  7. gazareth

    gazareth Senior Member

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    Saturday 18th November

    Back squat - work up to a heavy single

    5 x 60kg
    5 x 100
    3 x 120
    Belt on
    2 x 140
    1 x 160
    1 x 180

    Sumo deadlift - test 1RM
    5 x 60kg
    3 x 100
    2 x 140
    1 x 160
    1 x 180
    1 x 200
    F x 210
    1 x 180


    Tuesday 21st November

    First session of a new training block - time for some disgusting volume!

    A Box squat

    12.5" box
    5 x 60kg
    5 x 100
    3 x 120

    Low bar
    2 x 5 x 132.5kg

    Belt on
    3 x 5 x 142.5kg


    B Banded conventional deadlift
    5 x 3 x 60kg + red band


    C1 Glute bridge
    3 x 10 x 60kg

    C2 Assisted GHR
    3 x 10 x purple band
     
  8. gazareth

    gazareth Senior Member

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    Thursday 23rd November

    A Bench press

    5 x 60kg
    3 x 70
    2 x 5 x 77.5
    3 x 5 x 82.5


    B Block press
    A 'block' is a hard-foam attachment for the bar that allows you to simulate a board press without a board or training partner.
    2 x 3 x 92.5kg @ medium (2-board press ish)
    2 x 3 x 100 @ high (3 or 4-board ish)


    C1 DB floor press
    6 x 25 KG DBs, 30s, 35s

    C2 Horizontal chest-supported BB row
    Balanced a bench on two 16" boxes, barbell on the floor under the bench. Rows performed by lying prone on the bench and pulling the bar up until it makes contact with the bench and holding it for 2 seconds.
    10 x 40kg, 45, 45

    C3 DB bench candlesticks
    3 x 3/side


    --

    Saturday 25th November

    A Banded front squats

    5 x 3 x 40kg against red bands


    B Deficit sumo deadlift
    Done standing on blue 20kg plates
    5 x 60kg
    5 x 100
    5 x 120
    2 x 5 x 142.5kg
    Belt on
    3 x 5 x 155


    C1 Bench press from pins
    Setup bench in power rack and bench press as normal, but set safeties at chest height. Lower bar to safeties, pause to take all tension out of upper body, then press. Should help build explosive power off chest and work on my leg drive.
    6 x 60kg, 70, 75, 77.5

    C2 Banded pull-ups
    3 x max reps with purple band: 6, 6, 6


    D Isometric bench press
    Not sure if that is the right name for this. I set-up in the power cage with pins a couple of inches above the safeties, then press the bar from the safeties and into the pins, holding for 10 seconds.
    3 x 10 seconds, with a few seconds pause between reps


    --


    Weighed at 95.2kg yesterday, so I'm down 2.1kg so far in around 3 weeks. That's good progress and if I can continue at this rate, I will meet competition goal weight (93kg) by Christmas, which should make the festive season and early January more pleasant! Ideally I'd like to hit 91kg ish by a week before the meet so I won't need to worry about how many carbs I eat on the day before. Long term I would like to look at getting down into the mid-80s, maybe even 83kg (the next weight class down). Given my relatively high body fat levels, that should be doable without a huge strength loss.
     
    #708 gazareth, Nov 27, 2017
    Last edited: Nov 27, 2017
  9. gazareth

    gazareth Senior Member

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    I had a very brief but intense sickness bug on Tuesday and as a result I missed training. It was a strange one as I was only actually unable to eat for about 6 hours and then started to gradually refeed, but I was really drained all day and most of yesterday.

    I got back in the gym today and did a hybrid session to cover the squat session I missed plus the bench I was supposed to do today.

    Thursday 30th November

    Box squats

    5 x 60kg
    5 x 100
    3 x 120
    Belt on, low bar
    4 x 5 x 140kg

    Bench press
    5 x 60kg
    5 x 70
    3 x 6 x 82.5kg
    2 x 5 x 87.5
     
  10. gazareth

    gazareth Senior Member

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    Saturday 2nd December

    A Banded front squats

    5 x 3 x 45kg with red bands

    B Deficit sumo deadlifts
    5 x 60kg
    5 x 100
    3 x 120
    2 x 140
    2 x 5 x 152.5
    Belt on
    3 x 5 x 165

    C1 Bench press from pins
    6 x 60kg, 70, 75, 80, 80

    C2 Banded pull-ups
    Max reps with purple band: 7, 7, 6
     
  11. gazareth

    gazareth Senior Member

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    Tuesday 5th December

    Weight 94.9kg

    A Box squats

    5 x 60kg, 100
    Low bar
    5 x 120
    Belt on
    1 x 5 x 140kg
    4 x 5 x 150kg

    B Banded conventional deadlift
    5 x 3 x 80kg + red band

    C1 Glute bridge
    3 x 8 x 80kg

    C2 Assisted GHR
    1 x 8 x purple band
    2 x 8 x black band
     
  12. gazareth

    gazareth Senior Member

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    Thursday 7th December

    A Bench press

    Worked up to:
    2 x 5 x 82.5kg
    2 x 5 x 87.5kg
    Was supposed to do a set of 5 @ 92.5kg as well but my elbows were in a lot of pain so I stopped the session. The old bicep tendinitis issue from low bar squats is back with a vengeance!

    --

    Saturday 9th December

    A Banded front squat

    5 x 3 x 50kg against red bands

    B Deficit sumo deadlift
    Worked up to :
    1 x 5 x 152.5kg beltless
    4 x 5 x 165kg belted

    Was supposed to bench and do pull ups but my elbows were feeling a bit tender, so I stopped here.

    --

    Tuesday 12th December

    A Safety bar box squats

    It's deload week so I'm taking the opportunity to give my shoulders and elbows a break from the low bar position!
    5 x 66kg, 86, 106
    Belt on
    5 x 126kg, 136, 126

    B Conventional deadlift against band
    3 x 3 x 60kg against red band

    C1 Glute bridge
    3 x 8 x 70kg

    C2 GHR
    3 x 8 assisted by red band
     
  13. gazareth

    gazareth Senior Member

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    Thursday 14th December

    Weight 95.5kg today, 95.1 yesterday and 96.1 Monday!

    A Bench press

    Worked up to:
    1 x 5 x 82.5kg
    1 x 5 x 87.5
    1 x 5 x 92.5
    2 x 5 x 95


    B Block press
    1 x 3 x 105kg @ medium
    1 x 3 x 110 @ medium
    2 x 3 x 120 @ tall


    C1 DB floor press
    6 x 30kg DBs
    6 x 32.5s
    3 x 32.5s

    C2 Chest-supported BB row
    3 x 10 x 55kg

    C3 Single-leg candlesticks
    3 x 4/4
     

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