Mojo Logging

Discussion in 'Training Logs' started by Mojo77, Oct 5, 2015.

  1. Mojo77

    Mojo77 Member

    So I think I'll start a small training log. Not really the idea to log in detail every workout, more as the general set up, maybe stats begin and end cycle and questions or ideas I might have along the way
     
  2. Mojo77

    Mojo77 Member

    Monday training looks like this:

    5's
    Squat:
    Bench Press:
    Rows:

    All in this setup:
    => 3 warm up sets
    => 2 worksets of 5 , I take a good 30 sec rest between the two

    Tricep dips:
    => no warm up sets
    => 2 AMRAP sets, also around 30 sec rest between both
     
  3. Mojo77

    Mojo77 Member

    I take my cycle a bit longer, as in around 3 months. I currently am in cycle 2 because I wont to hit my PR's this year. After I SD, I will not return to PRing before the end of the year. As of last week, all of my lifts will be PR's, and this until the end of october. I hope I will make it; but I might have to SD sooner if I start failing.

    Goal stats, all 5RM:
    Squat: 75 kg or 167 lbs
    Rack pull: 90 kg or 200 lbs
    Bench: 40 kg or 89 lbs

    Maybe a bit pathetic for a lot of you but remember I have started from close to zero again mid may after a more then 6 month lay off (and only 4 month of lifting before that) starting Squat and Rack pull from around 20kg or 45lbs. Bench was only included since the second cycle begin august
     
    Last edited: Oct 5, 2015
  4. mickc1965

    mickc1965 Well-Known Member

    @Mojo77, only 30 seconds rest @ max loads for 5 reps?
     
  5. Mojo77

    Mojo77 Member

    Yes, I keep the resting as short as possible.
     
  6. mickc1965

    mickc1965 Well-Known Member

    Not enough rest IMO particularly if you can complete 2 sets of 5 as this suggests to me that the 1st set is not heavy enough to be a true 5rm
     
  7. Mojo77

    Mojo77 Member

    How much rest do you suggest? You are not doing 5 Rm all the time in hst
     
  8. Mojo77

    Mojo77 Member

    Tuesday training is a 5's training doing,

    Rack pull: 1x5
    Landmine press: 2x5
    Lat pull down: 2x5
    Partial chin up or negatives, cannot do a chinup from a dead hang
     
  9. mickc1965

    mickc1965 Well-Known Member

    Agreed that is why on post #4 I asked "only 30 seconds rest @ max loads for 5 reps? "

    In respect of rest times you need to take as long as you need to be able to complete another set but I wouldn't take longer than 3 minutes. I generally take 2 minutes once at 90% or higher of rep max (3 minutes on squats) as I find that generally allows me to complete another set.
     
  10. Mojo77

    Mojo77 Member

    My training is layed out this way that peaking starts after week 5. I am peaking for 3 weeks now and should do another 3. It is too much and I need SD. I guess I have to stick with 8 week shedules instead of 12. So I give up and go into SD.

    Strength has gone up but weight stayed the same. Bulk failed, barely increased weight. I feel that switching to 5 days a week requires more cals then the same volume in 3 days a week. Even after cal increase, I gained nothing. After SD cals must go up.

    The eating is the hardest part and I must be carefull with my stomach issues as well
     
  11. mickc1965

    mickc1965 Well-Known Member

    What is your daily calorie intake and current body weight?
     
  12. Mojo77

    Mojo77 Member

    I am slightly over 72kg or 160lbs.
    I have my main dish at work so I dont know calorie intake. I watch my macro's roughly. First cycle bulk went great.
    I really think switching to daily training had an impact, even if volume did not change
     
  13. mickc1965

    mickc1965 Well-Known Member

    Daily training will have an impact but you do need to know your calorie intake, you say that your 1st bulk went well - did both bulks start at the same weight? If not then did you increase you food intake to accommodate a higher body weight the 2nd time round
     
  14. Jester

    Jester Well-Known Member

    For anything above 85% I would not take less than a 4min break unless my workout was crunched for non-lifting reasons.
     
  15. mickc1965

    mickc1965 Well-Known Member

    Are you referring to 85% of a 1rm or 85% of 5rm?
     
  16. Jester

    Jester Well-Known Member

    85% of 1RM
     
  17. mickc1965

    mickc1965 Well-Known Member

    In my post I was referring to 90% of 5rm
     
  18. Mojo77

    Mojo77 Member

    OK, here are my stats:

    begin cycle at 8/8/2015:
    BW: 71.2 kg
    BF: 14% (estimate 3 point calliper)
    Girth: 80,5 cm

    end cycle at 19/10/2015:
    BW: 72.2 kg
    BF: 15% (estimate 3 point calliper)
    Girth: 81,2 cm

    So I did gain 1kg, however, I also gained 1% BF and about 0,7 cm in girth size, meaning all of my gains are close to being fat. Which is really strange for such a hyperslow bulk. I do know that my weight gain stalled the day I changed from 3-day a week training to 5-day a week training around week 5 of the previous cycle.

    Conclusions? I believe that same volume over more days, despite the norwegain project, does not cut it for me size wise. It seems that 30 min. workouts doing 1 exercise per bodypart just isn't enough volume, even if it is done daily.

    I'm still debating, but I might need to return to 3-day a week training in my next cycle as that gave me better results. Thoughts?
     
  19. Mojo77

    Mojo77 Member

    Increase in cals must have been around 150 to 200. While not hyperslow, it needs to stay a slow bulk.

    Regardless of %, while I might have pushed it a little further, I was very near the limit on several exercises in varies rep ranges. Meaning, I was close to, or unable to finish all the reps without at least a brief rest. Also, tendon injuries starting to appear due to knotted up muscles, being tricep, calve, lat. I have some triggerpointing to do during this SD to sort things out.

    I wonder if I stick with 10 days or make it two weeks instead returning to the bar on november 2?!
     
  20. mickc1965

    mickc1965 Well-Known Member

    Is that 150-200 calories extra between the two bulks or 150-200 over maintenance
     

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