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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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    Started a new training cycle yesterday, under the coaching of a specialist powerlifting coach. The sessions are the highest volume I have ever done and if it doesn't kill me, it's going to make me strong AF.

    Monday 5th February

    A Back squats

    High bar
    5 x 135kg
    5 x 140
    3 x 5 x 145
    Low bar
    2 x 5 x 145

    B Paused back squats
    4 x 3 x 135kg - all high bar

    C Box squats
    3 x 10 x 105kg - all high bar

    D1 RFE split squats
    4 x 10/leg - bodyweight, weighted vest, vest + 5kg DBs, vest + 5s

    D2 Front planks
    4 x 30 seconds - 10kg, 20kg, 30kg, 30

    E Leg press
    5 x 15 - 40kg, 50, 50, 40, 40

    This was hard work, but I got through it. 14 sets of squats. FOURTEEN. The bench and deadlift days look similar. Mama.

    --

    Weighed 92.6kg this morning.
     
  2. gazareth

    gazareth Senior Member

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    Thursday 8th February

    Did this session in two "goes" due to time constraints.

    12pm

    A Bench press

    5 x 77.5kg, 5 x 80, 2 x 5 x 82.5, 5 x 85, 5 x 87.5, 5 x 90

    B Larsen press
    4 x 6 x 70kg

    C Close-grip bench press
    6 x 65kg (stapled), 2 x 10 x 50kg

    6pm

    D Chin-ups

    5 x 10 with band assistance - green band only for first 3 sets, green + purple on last 2

    E1 Standing DB tricep extension
    5 x 10: 12.5kg, 15, 15, 12.5, 10

    E2 Standing EZ curls
    5 x 10 x 18kg

    F Side planks
    4 x 30 seconds/side

    --

    92.3kg today. Eating at closer to maintenance calories now (2300 non-training days, 2700 training days) but should still see some slow fat loss, hopefully.
     
  3. gazareth

    gazareth Senior Member

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    Saturday 10th February

    A Sumo deadlift

    5 x 132.5kg
    5 x 142.5kg
    4 x 5 x 165kg

    B Sumo from a deficit
    4 x 3 x 155kg

    C RDL
    3 x 8 x 110kg with straps

    D DB pinches
    5 x 15 secs/hand x 6kg

    E Non-strict BB row
    6 x 60kg
    3 x 6 x 70kg

    --

    Weighted 91.8kg today. Waist down to 37". Higher calories, but still dropping fat.
     
  4. gazareth

    gazareth Senior Member

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    Tuesday 13th February

    A Squat

    High bar
    5 x 135kg
    5 x 145
    3 x 3 x 155
    Low bar
    2 x 3 x 160

    B Paused tempo high bar squat :barf:
    5 second count on the descent, 1 second pause in the bottom position
    3 x 3 x 135kg

    C Good mornings
    3 x 12 x 75kg

    D1 DB step-ups
    4 x 10/10 x 10kg DBs

    D2 Hanging leg raise
    4 x 10 with knees bent

    E1 Leg curl
    5 x 15 x 4, 5, 5, 4, 4

    E2 Leg extension
    5 x 15 x 4, 5, 5, 6, 6

    --

    Wednesday 14th February

    A Bench press

    First rep of each set paused
    5 x 77.5kg
    5 x 82.5
    3 x 87.5
    3 x 92.5
    3 x 95
    2 x 3 x 90

    B Paused bench press
    4 x 5 x 77.5kg

    C DB bench press
    100 reps in as few sets as possible
    12.5kg DBs - 25, 25, 20, 17, 13

    D1 Lat pulldown
    5 x 12 x 8, 9, 9, 9, 8

    D2 Push-ups
    5 x 20

    E1 Hammer curls
    5 x 20 x 7s, 8s, 9s, 8s, 7s

    E2 Front plank
    4 x 30 secs x 35kg

    --

    91.9kg today
     
  5. gazareth

    gazareth Senior Member

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    Saturday 17th February

    A Block pull (conventional)

    5 x 132.5kg
    5 x 142.5
    Belt on
    3 x 155
    3 x 170
    3 x 180
    3 x 185
    3 x 187.5

    B Sumo deadlift to the knee
    4 x 3 x 155kg

    C Barbell row (strict)
    10 x 50kg, 55, 57.5

    D Bumper plate pinch
    5 x 15 secs/side

    E 1-hand barbell hold
    4 x 15 secs/side

    F KB swing
    3 x 20 x 12kg
     
    macdiver likes this.

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