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