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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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    It seems a bit ludicrous when I see it written down :lol:

    --

    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.
     
  2. macdiver

    macdiver Well-Known Member
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    It's not ludicrous if you make it happen.
     
  3. gazareth

    gazareth Senior Member

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

    --

    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
     
  4. gazareth

    gazareth Senior Member

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    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
     
  5. gazareth

    gazareth Senior Member

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    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
     
  6. gazareth

    gazareth Senior Member

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    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.
     
  7. gazareth

    gazareth Senior Member

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    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
     
  8. gazareth

    gazareth Senior Member

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    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
     
  9. gazareth

    gazareth Senior Member

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    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
     
  10. gazareth

    gazareth Senior Member

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    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
     
  11. gazareth

    gazareth Senior Member

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    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
     
  12. gazareth

    gazareth Senior Member

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    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
     
  13. gazareth

    gazareth Senior Member

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    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.
     
  14. gazareth

    gazareth Senior Member

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    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
     
  15. Spartan88

    Spartan88 Well-Known Member

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    Hi gazareth,

    What is the significance of the lettering in your training logs, The A, B, C1, C2, C3, D etc?
     
  16. gazareth

    gazareth Senior Member

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    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
     
  17. Spartan88

    Spartan88 Well-Known Member

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    Thanks for answering that. I had thought briefly that super-setting might be involved but the thought didn't stick. Useful as I may superset some exercises myself in the near future.
     
  18. gazareth

    gazareth Senior Member

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    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.
     
  19. gazareth

    gazareth Senior Member

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    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
     
  20. gazareth

    gazareth Senior Member

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    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
     

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