Duplicate of my Excel File

Sugar Free · 19-09-2014 1:24pm #1

Thought I would start a log here now that my circumstances have changed and I once again have time to put a structured plan in place. Last couple of years were a combination of university in the evenings and living out of a suitcase and a hotel room for a portion of most weeks so training suffered.

Short-term plan (6 weeks) is to simply not miss any sessions, regain some muscle, work capacity (hence the strict rest periods) and add 2.5kg-5kg a week then test the main lifts finising up with roughly:

Squat: 150
Bench: 115
Deadlift: 170

Then I'll spend the next 8 weeks being more strength focused with the aim of finishing up before Christmas with roughly:

Squat: 180
Bench: 130
Deadlift: 200

This would roughly put me back to where I was about 1.5-2 years ago (numbers were probably a bit higher then but I don't have 1RM records from that time and I'd rather err on the conservative side.)

Sugar Free · 19-09-2014 1:27pm

Starting from Week 2...other weeks were scribbles.

Week 2 D1

Got to the gym with about an hour 'till closing so had to rush it a little.

Squat (120 sec rest period): 112.5 x 5 x 8
GM (60 sec rest period): 52.5 x 5 x 10

Hanging Leg Raises: 3 x 10
30X0

If I was using my old rest periods (i.e. however long it takes not to be gassed) I could easily have another 10kg on the bar.
The strict timings are humbling and good for keeping the ego down.

Sugar Free · 19-09-2014 1:57pm

Week 2 D2
(All 60 sec rest periods unless otherwise stated)

Bench (90 sec rest): 75 x 4 x 8, 75 x 1 x 4.
Wide Grip Cable Row: Stack 8 x 5 x 10

Incline Bench: 50 x 5 x 10
Machine Row: 90 x 5 x 10

Alphabets*: 10kg plate x 1, 5kg plate x 2
DB Curls: 30 x 4 x 8 - (30X0)

Rolling Extensions: 30 x 4 x 10 - (30X0)
Band Pushdown: Blue x 1 x 20, 2 x 30

Triceps just gave up on the 5th set of bench. Already looking like I could do with some floor pressing. May change it in.
*I've always done my version of these which basically just look like wonky plate raises. No idea until recently that they may mean something else. Meh.

Had wanted to do some Pendlays or DB Rows instead of all machine rowing but benches/racks were busy and my back was dommy from squats and GM's the day before.

Sugar Free · 19-09-2014 2:03pm

Week 2 D3
(All rest periods 60 sec unless otherwise stated)

Deadlift (120 sec rest): 130 x 5 x 5
Shrugs: 110 x 5 x 10 - (30X0)

Planks: 45 sec x 3
Overhead Plate Crunches: 10 x 3 x 12 - (30X0)

I had wanted to do another accessory like pull-throughs or split squats but the place was super busy.
DL was supposed to be only be 3 x 5 but I was feeling good and want to keep the volume up on them a litte, especially as I'm not squatting heavy.

Sugar Free · 19-09-2014 2:09pm

Week 2 D4

(All 90 sec rest)

DB Bench: 60 x 5 x 12
Chins: 5 x 5

OH Press: 40 x 5 x 10
Machine Row: 100 x 5 x 10

(All 60 sec res)

Lat raises: 20 x 3 x 10 - (30X0)
ss/w
Facepulls: Stack 6 x 3 x 15 - (30X0)

Rope Pushdowns: Stack 5 x 3 x 15 - (30X0)
ss/w
DB Curls: 30 x 3 x 10 - (30X0)

This was done at 6am as had to travel abroad with work - standard. Decent session considering lack of sleep.

May push out the Bench in D1 of next week to 120 sec rest periods in line with the other days. Plan is to add 2.5kg to squat and bench and 2.5kg-5kg to DL.

Alf Veedersane · 19-09-2014 2:27pm

Sugar Free wrote: »

The strict timings are humbling and good for keeping the ego down.

Ain't that the truth.

Sugar Free · 20-09-2014 1:05pm

Week 3 D1

(All 60 sec rest unless otherwise stated)

Squat (120 sec rest): 115 x 5 x 8
GM: 55 x 5 x 8

Split Squats: 15 x 3 x 10

Planks: 45 sec x 4
Hanging Leg Raise: 4 x 10

Squats were tough but good. GM's were not great.
Hungry.

Sugar Free · 21-09-2014 12:06pm

Week 3 D2

(All rest periods 60 secs unless otherwise stated)
(Non-bench all 30X0)

Bench (120 sec)): 77.5 x 5 x 8
DB Row w/ mix of grips: 30 x 5 x 10

Incline Bench: 52.5 x 5 x 10
PLLPD: 70 x 5 x 10

Trap 3 Raise: 5 x 3 x 10
Lat Raises: 20 x 3 x 10

Rolling Ext: 30 x 3 x 12
ss w/
DB Curls: 30 x 3 x 12

Not sure I can count the bench as progress as I simply upped the rest period to recover better. We'll see in the coming weeks. It was strong though (though clearly strong is a poor choice of words when it's 77.5kg lol) with good setup.

PLLPD = plate loaded lat pull down thing.

Sugar Free · 23-09-2014 10:47pm

Week 3 D3

No training today, I think I slightly tore my quad lol.

Small amount of bruising above the right knee, tender to touch, muscle feels balled up when I press it and any stretching of the quad (even kicking my heel back) feels very twinge-y.

No idea how I did that, squatting was completely fine. No big deal either though, I'll stretch it out over the next few days and should still be good to squat at the end of the week.

Sugar Free · 24-09-2014 9:24pm

Week 3 D4

(All 90 sec rest)

DB Bench: 65 x 2 x 8, too easy. 65 x 4 x 10, better.
Chins*: 4 x 6, 1 x 5

Machine Row: 100 x 5 x 12
OHP: 45 x 2 x 10, 45 x 3 x 8

WGBBFR: 15 x 3 x 10 - (30X0)
ss /w
DB Curl: 35 x 3 x 8 - (30X0)

Band Pushdowns: Blue x 3 x 20 (30X0)

Had to rush as needed to be somewhere. As a result I went straight to rows after chins where normally I alternate pressing and rowing/chins.
Still, more weight/reps on everything so good stuff.

* I hate debates over what are chins or pullups, I always mean palms facing out.
WGBBFR = Wide Grip Barbell Front Raises

Sugar Free · 27-09-2014 2:26pm

Week 4 D1

(120 sec rest)
Squat: 120 x 5 x 8

(60 sec rest)
GM: 60 x 5 x 8
Hanging Leg Raises: 3 x 12

Done. Mad rush to be somewhere at 11 today so had to get in as soon as the place opened, get home, shower, eat etc. Would have liked to do more ab volume but got the main stuff done.

Squats were ok, kicking forward a little on the last set but other wise fine. I had planned to do 117.5 kg this week but I have an intense dislike of having to put 5, 2.5 and 1.25 kg plates on at the same time. #OCD.

Also was not supposed to do 60kg for GM's but was too lazy/rushed to take them off the bar.

Sugar Free · 28-09-2014 1:53pm

Week 4 D2

Bench (120 sec): 80 x 5 x 8
Pendlays (90 sec): 60 x 5 x 8

(60 secs)
Incline Bench: 55 x 5 x 10
WGCR: Stack 8 x 5 x 10

(All 90 secs)

Facepulls: Stack 6 x 3 x 10 - (3010)
ss /w
WGBBFR: 15 x 3 x 12 - (30X0)

Rope Pushdowns: Stack 8 x 3 x 12 - (30X0)
ss /w
BB Curls: 40 x 3 x 8 - (30X0)

Band Pushdowns: Blue x 2 x 20

Bench was solid, will add 2.5kg to that and inclines next without too much difficulty. Also saw a NABBA pro nearly get decapitated doing incline benching due to a spotter who couldn't spot.

Sugar Free · 30-09-2014 11:02pm

Week 4 D3

DL (120 sec): 140 x 3 x 5

(All 60 sec rest)

Front Squat: 50 x 5 x 8
Pullthroughs: Stack 10 x 3 x 10

Planks: 3 x 45 secs
Shrugs: 120 x 4 x 10

I'm such a sh*t deadlifter lol. Still, after skipping last week and making a 10kg jump it's not too bad.

Front squats were easy, just wanted to ease them back in. Had to chop the depth a bit though on the way to ATG as I could feel the arse winking. More mobility needed.

Also forgot a towel and the gym was a sauna so I was pumping sweat. Apologies to my fellow gym goers.

Sugar Free · 01-10-2014 10:20pm

Week 4 D4

(90 sec rest)

DB Bench: 70 x 4 x 10, 70 x 1 x 7
Chins: 5 x 6
OHP: 45 x 4 x 10, 45 x 1 x 7

Trap 3 Raise: 5 x 3 x 12 - (30X0)
Lat Raise: 25 x 4 x 8

DB Curl: 35 x 3 x 10 - (30X0)
ss w/
Rolling Ext: 35 x 3 x 10 - (30X0)

Completely forgot to do a form of rowing, balls. Traps are in bits now from deads/shrugs yesterday and further stuff today.

Two more weeks then I'll look to test. Looking at where I am now and how I feel about the lifts, I reckon squat will be 150 easy, probably closer to 160, bench probably 110 rather than 115 and DL probably about right at 170.

Sugar Free · 04-10-2014 1:16pm

Week 5 D1

Squat (120 secs): 122.5 x 5 x 8
GM: 62.5 x 5 x 8

That was all. Will have to change around training days as I'm rushing to get this one done as I have to be back to my place by 1015 at the latest and gym only opens at 0900.

Anyway, squats were good. Slightly more lower back pump than I would have liked but not to worry. Only one week left, looking forward to moving away from all high rep stuff lol.

Sugar Free · 06-10-2014 8:03am

Week 5 D2

(All 90 secs)

Bench: 82.5 x 5 x 8
Pendlays: 65 x 5 x 8

(All 60 secs)

Incline DB Bench: 50 x 5 x 12
WGCR: Stack 9 x 5 x 8

(All 90 secs)

Facepulls: Stack 7 x 3 x 12 - 30X0
ss w/
WGBBFR: 20 x 3 x 8 - 30X0

Pushdowns: Stack 9 x 3 x 15 - 30X0
ss w/
DB Curls: 35 x 2 x 12 - 30X0, 35 x 1 x 12

0600 training today, bleh. Place was stupidly busy by 0645 so couldn't incline bb bench. Last set of curls was non-tempo, too f*cked.

Sugar Free · 08-10-2014 10:15pm

Week 5 D3

DL (120 secs): 140 x 5 x 5
Front Squat (60 secs): 60 x 8 x 6

Done, in a rush. Again. Deadlifts were tough and I could feel my lack of hams/abs f*cking things up on the last couple sets.

I think I may have to shift focus in the next phase of training to focus on these weak points. Snatch grip DL's, RDL's, GHR's, decent volume etc. rather than ramping up straight DL intensity.

Still just bringing back front squats for now, the weight was barely enough to get a pump going but it'll do.

Need more time for training!

Sugar Free · 10-10-2014 11:24am

Week 5 D4

(All 90 secs)

DB Bench: 70 x 3 x 12, 70 x 2 x 10
Chins: 3 x 7, 2 x 6
OH Press: 45 x 3 x 12, 45 x 2 x 7

(All 60 sec)

Chest Supported Row: 80 x 3 x 15, 80 x 2 x 12

Trap 3: 5 x 4 x 10
ss w/
Lat Raises: 25 x 3 x 10

Incline Rolling Ext: 35 x 2 x 12
DB Curl: 35 x 2 x 12

Back was fried from DL'ing the day before but has a great dommy feel today. DB bench continues to be strong but highlights how my bb bench, incline bench and OH press is rubbish in comparison. Will gather my thoughts on this after the end of week 6.

Big fall off on reps for OH presses but still +3 compared to last week.
Looking forward to changing things up after next week. Only so far this most basic form of progression can continue to work.

Sugar Free · 12-10-2014 12:55pm

Week 6 D1...the run in

(120 sec)
Squat: 125 x 5 x 8

(60 sec)
GM: 65 x 5 x 8
Split Squat: 16 x 3 x 10

Planks: 3 x 60 second holds

Felt like absolute sh*t yesterday and today, possibly have some type of megamix of meningitis, ebola and a headcold. Managed to drag myself down and spent about an hour rolling, stretching, mobilising. Mostly because the meningitis part of my disease had me stiff and achy all over but partially to convince myself to actually train.

Squats felt very heavy but were actually quite strong in the end. Looking forward to testing.

Sugar Free · 14-10-2014 8:35am

Week 6 D2...delayed

(120 sec)
Bench: 85 x 5 x 8

(90 sec)
Pendlays: 70 x 5 x 8

(All 60 sec)

Incline Bench: 60 x 5 x 10
WGCR: Stack 9 x 5 x 10

Facepulls: Stack 7 x 3 x 15 - (30X0)
ss w/
WGBBFR: 20 x 2 x 12, 20 x 1 x 10 - (30X0)

BB Curls: 40 x 3 x 12
ss w/
Rope Pushdowns: Stack 8 x 2 x 15

Band Pushdowns: Blue x 2 x 20

Puuuuuump. There's starting to be a mismatch between my size and the numbers I'm putting up i.e. the numbers are sh*tty and it looks like I should be capable of more (imo ha). Also since when did Tuesday at 0600 become national bench day? All the benches (for barbells) were in use as were the cages. Meant I had to rush things at the end.

Finally, while I was there, Irish Rugby legend Denis Hickie was...curling in the squat rack! Only briefly though.

Sugar Free · 17-10-2014 11:05pm

Week 6 D3/D4

(120 sec)

DL: 140 x 4 x 3, 150 x 2 x 3

(All 90 sec)

Chins: 3 x 8, 2 x 6
Fr Squat: 70 x 4 x 6

DB Bench: 70 x 3 x 12
Rope Pushdowns: Stack 10 x 2 x 10
DB Curls: 30 x 2 x 15

Mess of a week with work so had to combine days 3 and 4 into some bastardised whole body session.
But that's the 6 weeks done. I'm confident that aside from some rushed sessions, consistently hitting the sessions will see me hit/get near the project numbers for this cycle.

Some stats:

- Planned sessions: 23
- Completed sessions: 21.5*
*counting today as half a missed session as I had to combine two sessions.

Even ahead of testing next week, a few things I've decided:

- My deadlift is sh*t and (big surprise) I blame my hams and abs for this.
- I have no upper pecs. Literally none. I wish to change this.

- So going to hit DL day with some combination of snatch grips, RDL's and some knee flexion exercise (all TBD)
- Change main bench exercise to incline press and do some decent volume/tempo work on other upper pec things.
- This should leave me free to squat heavier as that's going quite well.

Busy few weekends ahead with birthdays and holidays so may have to do a couple of 'tide me over' weeks before I start into the next cycle properly in mid-November.

Alf Veedersane · 17-10-2014 11:45pm

What are the targets for testing?

Sugar Free · 17-10-2014 11:46pm

Alf Veedersane wrote: »

What are the targets for testing?

From the first post:

Squat: 150
Bench: 115
Deadlift: 170

I reckon squat will be a bit higher, bench a bit lower, DL about right.

Alf Veedersane · 18-10-2014 12:31am

Sugar Free wrote: »

From the first post:

Squat: 150
Bench: 115
Deadlift: 170

I reckon squat will be a bit higher, bench a bit lower, DL about right.

Ah. Wasn't sure if you might have reassessed and changed numbers in the meantime.

Sugar Free · 21-10-2014 8:42pm

Testing

Squat: 120 x 3; 130 x 1, 140 x 1, 150 x 1, 160 x 1, 165 x 1

No other work as need to DL on Thursday.

Honestly that last squat I could maybe have tripled lol. Seriously, 180 wasn't off the cards but had to leg it.

No idea how all that submax stuff translated to that semi-1rm but I won't complain.

Sugar Free · 22-10-2014 9:42pm

Testing II

Bench: Warm-ups blah blah, 100 x 1, 110 x 1, 115 x 1, 120 x 1

Chins: 1 x 10
OHP: 45 x 2 x 15

Rolling Ext: 35 x 3 x 15
BB Curl: 45 x 3 x 8

So yeah, handy enough one. Not as easy as yesterday, 122.5 was a safe bet, 125 not as much. Have to test DL tomorrow so didn't want to wreck my back with rows etc. so just stoked the fires of the gunshow...

Sugar Free · 24-10-2014 12:06pm

Testing

DL: 185 x 1

Home.

So, looking back:

Forecast
Squat: 150
Bench: 115
Deadlift: 170

Actuals
Squat: 165 (+15 with plenty of room to spare)
Bench: 120 (+5 with a little room to spare)
Deadlift: 185 (+15 with >little, <plenty of room to spare

So a good re-introduction. Decent bit of muscle put back on. Next 8 weeks will be more strength focused for squat and bench, DL will be more weakness targeting.

Almost finished programming the load progressions (it's basic linear, nothing fancy) with DL day still TBD. Will probably move front squat to squat day, replace GM's with something lesser due to what I'll be doing on DL day. Keep split squats and abs.

DL day will probably focus on snatch grips, followed by RDL and GHR for assistance. More abs.
Main bench day I'll go heavier but reduce the volume on any other pressing exercise. Usual rows, upper back, guns combo.

Second bench day I'll focus on incline, moderate wieght, higher volume (~8 sets of pressing, ~4 sets flyes) with some or all of it being tempo. Eating will just be continuing to hit 250g protein a day, ideally 300g on training days. The rest I won't worry about once I don't go nuts on sh*te.

Would like to target the following:

Squat: 190 (ambitious)
Bench: 130
DL: 205

Sugar Free · 26-10-2014 12:40pm

New Program

Week 1 D1

(All 3010 tempo)

Incline Bench: 50 x 4 x 8
Incline DB Bench: 40 x 4 x 8
Incline Flyes: 20 x 4 x 8

Chins: 3 x 8, 3 x 6
CSR: 80 x 6 x 12
Trap 3 Raise: 7.5 x 3 x 12

Dips: 2 x 12, 1 x 16
BB Curls: 45 x 2 x 10, 45 x 1 x 8

Pretty conservative numbers to start with. It actually looked like I had a chest by the time I was done with those three.

Sugar Free · 29-10-2014 11:22pm

Week 1 D2

Squat: 130 x 3 x 8, 140 x 2 x 5
Front Sq: 60 x 3 x 8

BB Lunge: 30 x 3 x 8

Plank: 3 x 60 secs
Crunch: 5 x 3 x 12 (4010 tempo)

In hindsight that was a bit of a tough first squat day. Turns out I was running the % off a 170 max not 165. Oops.

The 130's gassed me and left the 140's fugly. Things went a bit orange and starry on the last set so rep 4 (I think) turned into a loooong paused squat.

Sugar Free · 30-10-2014 8:18pm

Week 1 D3

Bench: 90 x 3 x 8, 100 x 2 x 3
OH Press: 50 x 4 x 8

DB Row: 37.5 x 4 x 12
WGCR: Stack 8 x 6 x 12

Facepulls: Stack 6 x 3 x 12
Rope Pushdowns: Stack 9 x 3 x 12

BB Curls: 45 x 3 x 10

Done. Lots of rowing. Lots of pump.

Sugar Free · 04-11-2014 8:58am

Training was and will be somewhat haphazard due to evening work functions, early work starts and long-haul travel over the last week and this coming week. Bleh.

Week 2 D1

(All 3010 tempo)

Incline Bench: 52.5 x 5 x 8
Incline DB: 45 x 5 x 8

Chins: 4 x 8, 1 x 7
VGCR: Stack 10 x 5 x 10

Dips: 3 x 15
DB Curls: 35 x 2 x 10, 35 x 1 9 (30X0)

Lat Raises: 25 x 3 x 12
Band Pushdowns: Blue x 2 x 20

Forgot I was supposed to only do 4 sets each of bb and db inclines so dropped the flyes once I realised. As usual had to chop and change a few things due to the crazy busyness of the place at 0600. Training in a busy place like that is both a blessing and a curse.

Last upper training before travel and no training for the guts of a week so naturally had to ensure the arms and shoulders were pumped lol. Travel destination calls for decent dress a lot of the time so I can trot out my various double breasted and linen ensembles at last :pac:

Duplicate of my Excel File

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