gazareth's journal

It seems a bit ludicrous when I see it written down

--

Thursday 18th April

A Deadlift
All strapped
10 x 150kg
10 x 160
10 x 170
10 x 180
10 x 160

B DB bench
100 reps in AFSAP
25kg DBs
5 sets I think, no more than 25 reps on any set

C1 Rows
4 x 6 x something

C2 Bumper pinch
4 x 15 secs/hand

C3 1-arm hold
4 x 15 secs/hand

--

I got back from a one week holiday on Saturday, during which I ate and drank all the things. I didn't train, but did do a lot of walking. Yesterday I weighed in at 91.7kg, 1.5kg up from Friday 19th, but am already back down to 90.8.

 

It seems especially ludicrous when I have training sessions as hard as yesterday's

--

Monday 29th April

A Squat
4 x 10 x 132.5kg
No weight added today. Hips felt tight, lacked "pop", conditioning down.

B Tempo squat
3 x 6 x 132.5kg

C Box squat
3 x 12 x 120kg

 

I'm a few days behind on my logging.

I went on last Wednesday intending to do my usual DL+bench day. I was already incredibly sore from Monday's squats, and arrived to find my buddy was already occupying the space I like to deadlift in, and had 120kg on the bar. I was due to do snatch grip pulls with 115kg first up, so I decided I'd warm-up with some other stuff and then just jump right in to my snatch grip work at 120. So I did some hamstring curls, GHRs, lat pulldowns, etc, and felt good enough that I felt comfortable in being able to go and pull ~50% of my max. I picked the bar up for the first rep, and as I set the bar back down on the floor, both hamstrings went incredibly tight, as though they were cramping or in spasm. I was in a lot of pain and discomfort immediately, and could barely walk. I tried to hobble around and see if it was just a cramp, but it didn't go away, so I struggled to the car and went home. It took 3 or 4 hours before I could walk around the house properly.

Somehow, on Thursday I felt OK - just sore again - and went in to do a revised upper-focused session. By Friday I felt absolutely fine, so I'm not sure exactly what I did to myself. Must have been a cramp or a spasm I suppose.

This was supposed to be a week of 4 training sessions, but I only did 3. My cricket season started on Saturday, and I experimented with training in the morning and playing in the afternoon, but I found it pretty fatiguing and felt like shit on Sunday. So I'm going back to a 3-day split until September: squats on Monday; bench & upper body accessories on Wednesday; deadlift, rows and grip work on Friday.

My bodyweight has come back down quickly after our holiday. I clocked in at a new 2019 low of 89.5kg today. That is my lowest weight since I was in my running phase in 2015. Only a few hundred grams to lose and I will be my lightest bodyweight since 2009!


Thursday 2nd May

A 1-board press
10 x 85kg
10 x 95
10 x 100
10 x 102.5
10 x 95

B Close grip bench
4 x 8 x 85kg

C1 DB floor press
4 x 15 x 25kg

C2 Pull-ups
4 x 6


Saturday 4th May

A Deadlift
Straps, touch & go
2 x 10 x 150kg
2 x 10 x 160


B1 Row
4 x 10 x 100kg

B2 Bumper pinch
4 x 15 secs/hand

B3 1-arm hold
4 x 15 secs/side x 40kg


Tuesday 8th May
Bank holiday in the UK on Monday, so gym hours were limited; decided to sleep in and go out for brunch instead of lifting. Squatted on Tuesday instead

A Squat
1 x 12 x 132.5kg
2 x 12 x 140
1 x 12 x 132.5


B Pause squat
3 x 6 x 137.5kg


C1 Good Morning
3 x 8 x 110kg

C2 GHR
3 x 10

C3 Plank
3 x 45 secs

 

Wednesday 8th May

A 1-board press
10 x 85kg
10 x 95
10 x 105
10 x 100
Been doing sets of 10 on these for a few weeks, have managed to increase from 100 to 105. Hit the underside of the hooks on rep 7 of the last set and lost all positioning, nearly died on the last rep, lol.

B Close-grip bench
3 x 8 x 85kg

C Spoto press
3 x 10 x 77.5kg

D1 DB OHP
3 x 8 x 17.5kg

D2 DB tricep extension
3 x 10

D3 DB fly
3 x 12

D4 Side plank
3 x 20 secs/side

 

Friday 10th May

A Deadlift
8 x 160kg
8 x 170
8 x 180
8 x 170
8 x 170
(straps)

B Paused DL
3 x 5 x 160kg (straps)

C1 Row
4 x 8 x 100kg

C2 DB pinch
4 x 15 secs/hand

C3 1-arm BB hold
4 x 15 secs/side x 40kg

--

87.7kg today.

 

Monday 13th May

A Squat
All high bar
8 x 140kg
8 x 147.5
8 x 152.5
8 x 142.5
8 x 142.5

B Tempo squat
3 x 5 x 142.5kg

C High bar squat
3 x 8 x 120kg

 

Tuesday 14th May

A 1-board press
1 x 8 x 87.5kg
1 x 8 x 95
1 x 8 x 102.5
2 x 8 x 100

B Larsen press
3 x 6 x 87.5kg

C1 DB floor press
3 x 12 x 27.5kg

C2 Pull-up
4 x 7

D1 Cable curl
4 x 10

D2 Cable tricep pushdown
4 x 15

 

Thursday 16th May

A Block pull
1 x 6 x 165kg
1 x 6 x 175
3 x 6 x 180

B Snatch grip DL
3 x 8 x 135kg

C1 Row
3 x 12 x 90kg

C2 Plate pinch
3 x 15 secs/hand x 15kg

C3 1-arm BB hold
3 x 15 secs x 40kg

 

Monday 20th May

A Squat
All high bar
1 x 7 x 142.5kg
1 x 7 x 150
3 x 7 x 155

B Pause squat
All high bar
3 x 6 x 142.5kg

C High bar squat
3 x 10 x 137.5kg

 

Wednesday 22nd May

A Bench press
Benching to the chest for the first time in a while!
1 x 7 x 90kg
2 x 7 x 100
1 x 7 x 105
1 x 7 x 95

B Spoto press
3 x 8 x 85kg


C1 DB OHP
3 x 15 x 12.5kg

C2 DB curl
3 x 10 x 15kg

C3 DB tricep ext
3 x 12

C4 DB fly
3 x 15 x 10kg

C5 Side plank
3 x 20 secs/side

 

Haven't logged for a few days.

Friday 24th May

A Deadlift
2 x 6 x 170kg
3 x 6 x 180kg

B Snatch-grip DL
3 x 8 x 140kg

C1 BB row
3 x 10 x 100kg

C2 1-arm BB hold
3 x 15 secs/side x 40kg


Monday 27th May

A Squat
2 x 7 x 150kg
1 x 7 x 157.5
1 x 7 x 162.5
1 x 7 x 150
3 x 7 x 142.5
FFS

B Box squat
3 x 10 x 130kg


Wednesday 29th May

A 1-board press
1 x 6 x 95kg
1 x 6 x 102.5
1 x 6 x 107.5
1 x 6 x 110
1 x 6 x 100

B Larsen press
3 x 7 x 90kg

C1 DB floor press
3 x 12 x 30kg

C2 Chin-ups
3 x 8

D Cable curls/tricep extensions
3 x 10 bis/12 tris

 

Friday 31st May

A Block pull
From dead start:
5 x 180kg
5 x 190
5 x 200
Touch & go:
2 x 5 x 190

B Snatch grip DL
3 x 8 x 145kg

C Row
3 x 12 x 90kg

--

Bodyweight 89.5kg for three days in a row.

 

Monday 3rd June

A Squat
5 x 6 x 155kg


B Pause squat
3 x 7 x 147.5kg


C1 Good Morning
2 x 10 x 100kg

C2 GHR
2 x 10

C3 Plank
2 x 45 secs

 

It's circuit/superset notation. So for example on Monday I did 5 sets of 6 squats straight through, then 3 sets of 7 pause squats. I then did 1 set of Good Mornings (C1), followed by 1 set of GHRs (C2) and 1 set of planks (C3), then back to Good Mornings again, etc.

--

Tuesday 4th June

A Bench press
1 x 6 x 100kg
1 x 5 x 110 (failed 6th)
3 x 6 x 100

B Close grip
3 x 5 x 95kg


C1 DB OHP
4 x 8

C2 DB curl
4 x 12

C3 DB tri ext
4 x 15

C4 DB fly
4 x 12

C5 Side plank
3 x 20 secs/side

 

Oh man I'm a few days behind in my logging. Gonna have to scratch that ol' memory...


Friday 7th June
Deadlift: (hook grip, dead-stop) 5 x 190kg, 5 x 200kg (straps, touch & go) 3 x 5 x 200kg
Snatch grip DL: (straps) 3 x 7 x 150kg
Row: 3 x 10 x 100kg


Monday 10th June
Squat (all high bar): 6 x 160kg, 6 x 165, 6 x 170, 6 x 160, 3 x 6 x 155kg
Tempo squat: 6 x 147.5kg, 2 x 6 x 142.5kg


Wednesday 12th June
A. 1-board press: 5 x 100kg, 4 x 5 x 107.5kg
B. Paused Larsen: 4 x 95kg, 2 x 5 x 90kg
C1. DB floor press: 12 x 32.5kg, 10 x 32.5, 10 x 32.5, 8 x 32.5
C2. Ring pull-ups: 8, 8, 6, 6
D1. Cable curl 4 x 10
D2. Cable push-down 4 x 12


Friday 14th June
Deficit DL: (hook grip, dead-stop) 2 x 4 x 195kg (straps, touch & go) 3 x 4 x 195kg
Snatch grip DL: (straps) 4 x 6 x 155kg
Row: 3 x 12 x 90kg
Plus some hanging upside down on a heavy band to stretch my spine out!

--

89.6kg bodyweight today.

 

Monday 17th June

A Squats
High bar
6 x 165kg
Low bar
6 x 165
6 x 170
High bar
2 x 6 x 165

B Pause squat
3 x 5 x 155kg

C Box squat
3 x 10 x 130kg

 

Wednesday 19th May

A 1-board press
2 x 4 x 105kg
1 x 4 x 110
1 x 4 x 115
1 x 4 x 105


B Paused close grip
3 x 4 x 97.5kg


C1 DB incline press
4 x 10

C2 DB curl
4 x 10


D1 DB tricep extension
3 x 12

D2 DB fly
3 x 15

D3 Side plank
2 x 20 secs/side