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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
     
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  6. gazareth

    gazareth Senior Member

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    Tuesday 20th February

    A Low bar buffalo squat

    5 x 135kg
    5 x 145kg
    2 x 165
    3 x 2 x 175

    B High bar box buffalo squat
    3 x 6 x 140kg

    C High bar paused buffalo squat
    4 x 4 x 120kg

    D1 RFE split squat
    4 x 10/10 x BWT, 6s, 6s, 6s

    D2 Plank
    4 x 30 secs x 20kg, 30, 30, 30

    E Leg press
    5 x 15 x 30kg


    --

    Thursday 23rd February

    A 1-board press

    5 x 82.5kg
    3 x 87.5
    5 x 2 x 92.5

    B Paused bench press
    4 x 3 x 82.5kg

    C Close-grip bench press
    8 x 60kg, 65, 65

    Elbows were pretty sore so I stopped here, no accessory work.

    --

    92.6kg yesterday, 93.6kg today.
     
  7. gazareth

    gazareth Senior Member

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    Saturday 24th February

    A Sumo block pulls

    5 x 130kg
    5 x 140
    2 x 160
    2 x 170
    2 x 180
    2 x 185
    2 x 187.5
    2 x 187.5

    B Paused conventional DL
    4 x 4 x 160kg

    C RDL
    3 x 8 x 110kg (straps)

    D DB pinch
    5 x 15 secs per hand

    E 1-arm BB hold
    4 x 15 secs per hand

    F DB OH press
    3 x 20 x some
     
  8. gazareth

    gazareth Senior Member

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    Tuesday 27th February

    All squats done high bar today.

    A Back squat

    5 x 135kg
    5 x 145
    3 x 155
    3 x 160
    3 x 162.5
    3 x 167.5


    B Paused back squat
    4 x 5 x 135kg


    C Box squat to parallel-ish
    3 x 10 x 115kg


    D1 DB step-ups to knee-height box
    4 x 10/10 x 12.5kg DBs

    D2 Bent-leg hanging leg raise
    4 x 10
     
  9. gazareth

    gazareth Senior Member

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    Thursday 1st March

    Part 1, lunchtime

    A 1-board bench press

    5 x 82.5kg
    5 x 87.5
    3 x 90
    3 x 95
    2 x 3 x 97.5

    B Larsen press
    3 x 8 x 75kg

    C Floor press
    3 x 8 x 67.5kg


    Part 2, evening

    D1 Lat pulldown
    5 x 12 x some

    D2 Push-ups
    5 x 20

    E1 Hammer curls
    5 x 20 x some

    E2 Front plank
    4 x 30 secs x 30kg

    --

    92.8kg BWT this morning
     
  10. gazareth

    gazareth Senior Member

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    Saturday 3rd March

    A Conventional DL

    5 x 132.5kg
    5 x 142.5
    2 x 160 touch & go
    3 x 175
    3 x 185
    3 x 192.5 (PB)
    3 x 180

    B Deficit DL
    3 x 3 x 165kg

    C Bentover row
    8 x 60, 70, 75kg

    D Bumper pinch
    5 x 15 secs/side

    E 1-arm BB hold
    4 x 15 secs/side

    F Side plank
    4 x 25 secs/side
     
  11. gazareth

    gazareth Senior Member

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    Tuesday 6th March

    A Back squat

    All high bar
    5 x 135kg
    5 x 145
    3 x 155
    3 x 162.5
    3 x 167.5
    3 x 160
    3 x 155

    B Tempo squat
    3 secs down, 1 sec pause
    4 x 4 x 135kg

    C Good mornings
    3 x 12 x 77.5kg

    D1 Split squat
    4 x 10/10 x 10kg DBs

    D2 Plank
    4 x 30 secs x BWT

    E Leg extension
    5 x 15 x some

    --

    92.7kg today
     
  12. gazareth

    gazareth Senior Member

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    Thursday 8th March

    Lunchtime

    A 1-board press
    5 x 82.5kg
    3 x 87.5
    2 x 95
    2 x 97.5
    2 x 100
    2 x 2 x 102.5

    B Larsen press
    4 x 6 x 77.5kg

    C Close grip bench press
    3 x 8 x 75kg

    Evening

    D Chin-ups (band-assisted)
    5 x 10 with green band

    E1 Ez curls
    1 x 20 x 20.5kg
    4 x 20 x 18kg

    E2 Standing DB tricep extension
    5 x 20 x 12.5kg

    F Side plank
    4 x 30 secs/side

    --

    92.9kg today. Had my body fat measured yesterday at the gym using 12-point caliper readings. It came out at 25.9%, so some work to do!
     
  13. gazareth

    gazareth Senior Member

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    Saturday 10th March

    A Deadlift

    From now on, "deadlift" means conventional unless otherwise stated

    5 x 160kg
    3 x 170
    2 x 187.5
    2 x 195
    2 x 190
    2 x 187.5

    B Paused deadlift
    4 x 3 x 165kg

    C RDL with straps
    3 x 12 x 110kg

    D Bumper pinch
    5 x 15 secs/hand

    E 1-hand BB hold
    4 x 14 secs/hand

    F Side plank
    3 x 25 secs/side

    --

    Two more weeks of training, then I'm on holiday and get a well-earned week off the gym. I haven't decided when I'm going to compete next. There are options in May, June and August, at the very least. We plan to go on holiday again in June which turns me off that option, and May might be too soon, so August seems likely at this point. I'd love to have some kind of test day in the nearer term so I can aim at something more concrete.
     
  14. gazareth

    gazareth Senior Member

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    Tuesday 14th March

    A Back squat

    High bar
    5 x 140kg
    5 x 150
    2 x 162.5 - sloppy
    2 x 1 x 165 - this was supposed to be 1 x 2 but both reps were terrible
    Low bar
    2 x 2 x 157.5 - much better

    B High bar paused squat
    4 x 3 x 140kg

    C 16" box squat
    3 x 10 x 95kg

    D1 Hanging leg raise
    11, 11, 10, 9

    D2 Leg curl
    5 x 15

    D3 Leg extension
    5 x 15

    --

    92.2kg today
     
  15. gazareth

    gazareth Senior Member

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    Thursday 15th March

    Lunchtime

    A Paused bench press with chains

    5 x 60kg + 22kg chains
    2 x 65 + 22
    3 x 70 + 22
    3 x 75 + 22
    2 x 3 x 77.5 + 22

    B Close grip bench press
    4 x 8 x 70kg

    C Larsen press
    3 x 10 x 65kg

    --

    Evening

    D1 Lat pulldown
    5 x 12 x #9

    D2 Push-ups
    5 x 20

    E Hammer curls
    5 x 20 x 9kg DBs

    F Front plank
    4 x 30 secs x bodyweight

    --

    92.2kg yesterday, spiked to 93.5kg today!
     
  16. phillydude

    phillydude Don't Never Give Up.

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    Great work Gaz...
     
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  17. gazareth

    gazareth Senior Member

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  18. Shamie

    Shamie Senior Member

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    I know exactly who you are speaking of. I remember him because at one point he was eating 50 eggs a day. :help: I think he also once ran a marathon. I am going to check out his youtube video's. Thanks for the info.
     
  19. dejavued

    dejavued Senior Member

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    killin it in here gaz. getting strong! liking this new coach/cycle??
     
  20. gazareth

    gazareth Senior Member

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    Hi! Yeah, it's the hardest I've trained since I was with the PL club in 2009/10, and I think the training overall is tougher. I'm getting better feedback on my technique than I've ever had before and it's certainly making a difference with my bench and deadlift. Looking forward to getting on the platform again later this year (probably August) to test things out for real!

    --

    Got a few days behind on my logging...


    Saturday 17th March

    A Block pull

    5 x 160kg
    3 x 170
    3 x 175
    3 x 180
    3 x 185
    3 x 190

    B Deficit DL
    3 x 3 x 160kg

    C BB row (not strict)
    8 x 70kg
    2 x 8 x 75

    D DB pinch
    5 x 15 secs/hand

    E1 Barbell hold (1-hand)
    4 x 15 secs/hand x 37.5kg

    E2 Side plank
    3 x 25 secs/side


    --

    Tuesday 20th March

    A Squat

    High bar
    5 x 140kg
    5 x 150
    5 x 155 (PB)
    Low bar
    2 x 5 x 162.5kg (PB)

    B High bar box squat
    3 x 8 x 125kg

    C Tempo squat
    5 secs down, 1 sec pause
    3 x 4 x 125kg

    Skipped my accessory work #naughty


    --

    Thursday 22nd March

    A Paused bench press with chains

    All sets +22kg of chain weight
    2 x 60kg
    2 x 65
    2 x 77.5
    2 x 82.5
    2 x 2 x 87.5

    B Larsen press
    3 x 6 x 77.5kg

    C Floor press
    8 x 70, 2 x 8 x 72.5kg

    D Chin-ups
    10 assisted by purple band
    7 x BWT
    8 x BWT
    6 x BWT
    some (7?) x assisted by purple band

    E Ez curl superset DB tricep extension
    5 x 20 x who cares
     

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