My training log

Tryingtologin said:
Sat 12/10


Wave 6 - week 1


Landmine press - 20kgx5, 30kgx5, (wu) 40kgx5, 45kgx5, 50kgx10

LMP First Set Last - 40kgx12

Arnold press - 10kgx12,12, 13kgx12, 15kgx10,10

Lateral DB raises - 10kgx10,10,10, 13kgx10,8

EZ curls - (excluding bar weight) 20kgx15, 25kgx1212, 30kg10,8

CGBP - 40kgx15, 50kgx12,10, 55kgx10,8

Incline DB curl - 15kgx10,10,9

Standing french press - (excluding bar weight) 10kgx15, 15kgx10,15kgx12

Concentration curl - 15kgx7,8,8

Triceps push down - 5 plates x 14, 6x12, 7x7


Another high rep workout, just for fun. All biceps supersetted with triceps. I've never tried half of these lifts. The Arnold/Scott press felt really good. I found this video that explained it, from the man himself, Larry Scott. Check out the tights on the second guy...

http://www.youtube.com/watch?v=vVZpDwE6rFc
Click to expand...

I think the second guy is Francis Benfatto... but the tights is still hilarious!;)
 
Sun 10/11


Wide grip bench to neck - 40kgx10, 60kgx10, 70kgx8,9,7,6

Chins - BWx5, 15kgx5, 25kgx5,4,5,5 (mixed grips)

DB flyes - 15kgx10,10,10

Landmine row - 50kgx12, 60kgx8,8

Shrugs - 70kgx20, 110kgx20, 140kgx20, 160kgx15,15

Diamond pushups - BWx30

Ring chins - BWx12


Push supersetted with pull. Fairly short rest times - around one minute.
 
Mon 11/11


Squat - 60kgx5, 80kgx5, 100kgx1, 110kgx1, 120kgx1, 130kgx1, 140kgx1, 125kgx1,1,1,1,1,1,1,1,1,1

Landmine press - 20kgx10, 40kgx5, 50kgx5, 55kgx5,5,5

Scott's press -20kgx12, 22.5kgx10,7,6

DB lateral raise -15kgx10,10,10

Hammer curl -17.5kgx12, 20kgx10,8


Last 10 squat singles performed on the minute for 10 minutes. Back to my 3 year old PR at 140kg. Slowly getting back there.
 
Tue 12/11


DL - 60kgx5, 100kgx5, 140kgx1, 180kgxX, 160kgx1, 180kgx1, 200kgx1 PR

DB bench -20kgx12, 30kgx12, 40kgx6,3,6

Dips -BWx5, 15kgx8,6,6

Shrugs -100kgx10, 140kgx10, 180kgx10

Ring chins -BWx12,7,6,4


Had another crap dl workout, missing the first 180kg single considering I did 10 reps on 180 a couple of months ago. I recovered and tried a 200kg single for the first time. I wish is tried it a few months ago.
 
Thur 14/11


Pendlay row - 60kgx5, 80kgx5, 90kgx5, 95kgx5,5, 105kgx1, 115kgx1, 125kgx1

Bench - 40kgx5, 60kgx5, 80kgx5, 90kgx5, 95kgx5, 100kgx1, 105kgx1

T-bar row - 50kgx12, 60kgx12, 75kgx8

DB flyes - 15kgx12, 20kgx10,10

Incline curls - 20kgx8,7

Pushups with handles - BWx25

Ring chins - BWx10


Tried the t-bar row today for the first time. I don't have any handle, so I just grip the bar under the collar. A bit of a pain to secure the other end of the bar, as it tends to lift off the ground. I ended up putting a couple of plates on the end, just like I do for the landmine row.
 
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Fri 15/11


Front squat - 40kgx5, 60kgx5, 80kgx5, 90kgx5,5, 100kgx1, 110kgx1

Landmine press - 20kgx20, 40kgx5, 50kgx5, 60kgx5,3 + 2 neg.

Scott's press - 20kgx12,9,8

Shrugs - 70kgx20, 110kgx20, 140kgx20, 160kgx15

Hammer curls - 20kgx12,8

Ring chins - ​BWx5
 
Sun 17/11


Wide grip bench to neck - 40kgx10, 60kgx10, 80kgx5,5,5

Chins - BWx5, 15kgx5, 25kgx5,5,5

DB flyes - 20kgx10,10,10

Seated row - 15 plates x 15,12,12
 
Mon 18/11


Squat - 40kgx10, 60kgx5, 80kgx3, 100kgx1, 110kgx1, 120kgx1, 130kgx1, 145kgx1 PR 130kgx1,1,1,1,1,1,1,1,1,1

Landmine press - 20kgx10, 40kgx5, 50kgx5, 55kgx5,5,5

Scott's press - 20kgx12,10,9

Hammer curl - 20kgx8,10,7

DB lateral raise - 15kgx10,10,7

Ring chins - BWx11


Squat PR was a struggle, but I got it. 5kg increase. Last 10 squat singles done on the minute. I've been toying with shorter rest times in general throughout lately. Max 60 sec, often shorter. Feels really good. Strength hasn't really been affected as is still coming along nicely.
 
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Tue 19/11


Pendlay row - 60kgx5, 80kgx5, 90kgx5, 100kgx5,5, 110kgx1, 120kgx1, 130kgxX

Bench - 40kgx5, 60kgx5, 80kgx5, 90kgx1, 100kgx1, 110kgx1 PR 100kgx1,1,1,1,1,1,1,1,1,1

T-bar row - 60kgx12, 80kgx12, 100kgx1, 85kgx7

Dips - BWx20,13,14

Ring chins - BWx10


Late one tonight, 9pm start. Attempted a 1rm at 130kg on the Pendlay row, but only got it half way. How Alex does clusters of 5 on 145kg is beyond me. Strong bastard.

Bench - New 1rm PR. The 10 singles were done on the minute.

I was completely spent on that 100kg t-bar row. I got 1 rep and my back felt like is was about to crack from internal pressure. Stripped the weight off and did one quick set. T-bar supersetted with dips.
 
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It was 150 not so long ago, PR is 160 ... but that's getting bumped soon enough ;). Naturally the anti-inflamms for broken rib helped for that 160, and not being glycogen depleted doesn't hurt either.
 
Wed 20/11


Scott's press - 15kgx12, 20kgx8,10,9

Shrugs - 70kgx20, 110kgx20, 140kgx20,20,20

DB lateral raise - 15kgx8,8,8

Ring chins - BWx10,9


Very quick one today, not really meant to do anything, but snuck it in anyway. I'm going away with work for five days, and will probably do some sort of training but not sure what yet.


AlexAustralia said:
It was 150 not so long ago, PR is 160 ... but that's getting bumped soon enough ;). Naturally the anti-inflamms for broken rib helped for that 160, and not being glycogen depleted doesn't hurt either.
Click to expand...

Funny you mention glycogen depletion. I've just started in the last couple of weeks with very low carb diet. Slowly easing into it. A bit of an experiment to see what happens. I am enjoying the high fat/protein foods and its quite easy to get all the calories in. Time will tell.
 
It isn't from a lack of calories, it's just that training 75% of days is not going to put me in//allow me to reach a properly replenished state.
 
Wed 27/11


Squat - 40kgx5, 60kgx5, 80kgx5, 100kgx5, 110kgx5,5

Landmine press - 20kgx10, 40kgx5, 50kgx5, 55kgx5,5

Scott's press - 20kgx10,10,10

Incline curls - 15kgx10,10

Diamond pushups - BWx25


First sesh since coming back from work trip. Only trained on Saturday, making it a whole body sesh. So in essence I've just done a mini SD and I'm slowly easing back into it.
 
Thu 28/11


Rack pulls - 60kgx5, 100kgx3, 140kgx1, 180kgx1, 220kgx1, 260kgx1, 280kgx1, 250kgx1,1,1,1,1

Bench press -40kgx5, 60kgx5, 80kgx5, 90kgx5,5

Landmine row -40kgx10, 60kgx10,10

Feet elevated pushups with handles - BWx26,17

Chins - BWx12,8

Hammer curl- 20kgx10,10


Trained at work this morning. Was aiming at 10 singles on the rack pull, but it was very heavy. Felt like left lat was going to tear off.
 
Damn boy, nice job pulling 280 kg! Watch out you don't bend a barbell or something.
 
Haha, yeah I have to admit, loading the bar up full of 20's does look impressive. I just wish it was for deadlift instead...

And I use some sort of a 'half cage' at work. It's basically a squat/bench press stand, which is non-adjustable. But the bar sits nicely just under the knee, so I get the full ROM.
 
Well just so long as you don't expect any size gains from lifting heavy. You're waaaaaaaay over what you should be lifting if you want to get bigger. Hell brah, you gotta cut that load in half. And your ROM is too great. Bring that $hit down to partials, mmmkay? Hell, just LOOKING at the bar will illicit gains, anything more than that is unnecessary.
















(couldn't help it)
 
Sat 30/11


Wide grip bench to neck - 40kgx14, 60kgx10, 80kgx6x6x7

Chins - BWx5, 15kgx5, 30kgx5,4,4 (mixed grips)

Incline DB flyes - 20kgx8,8,9

Seated row - 15 plates x 15,15

Pushups with handles - BWx22

Ring chins - BWx9
 
Mon 2/12


Squat - 40kgx5, 70kgx5, 90kgx3, 110kgx1, 130kgx1, 145kgx1, 130kgx1,1,1,1,1,1,1,1,1,1

Landmine press - 20kgx10, 40kgx5, 55kgx5,5,5

Scott's press - 20kgx10,10


Quick one today. Tied my squat pr from a week ago so I'm pretty happy about that. The last 10 squats were done around the 40 sec mark.
 
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