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Kev's Training Journal

2456737

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  • Registered Users Posts: 1,472 ✭✭✭Kev M


    02.05.09
    1pm

    Bench
    bar x 20
    40kgs x 10
    60kgs x 8
    90kgs x 2
    100kgs x 1
    115kgs x 1...good
    120kgs x 1...not easy
    120kgs x 1...much better
    115 kgs x 1...easy
    115kgs x 1...had enough
    up to 4 mins between heavy sets

    BarbellShoulderPress
    bar x 10
    30kgs x 10
    45kgs x 10
    55kgs x 8
    60kgs x 9 easy enough

    Floor Press
    50kgs x 8
    80kgs x 6
    90kgs x 5 good pauses for all reps

    Lying Dumbell Extensions (Kennelly Style)
    10kg dumbells x 12
    15kg dumbells x 10
    17.5kg dumbells x 9
    17.5kg dumbells x 5 + 4 slow negatives

    Alternate Dumbell Curls
    20kg dumbells x 10
    20kg dumbells x 10
    20kg dumbells x 10

    StraightBarTricepPressdown
    52.5 x 12
    67.5 x 10
    75 x 10
    82.5 x 8



    Really tough day. Triceps are completely hammered.
    I cut the grass when i got home too which was a good 30-40 minutes of high-intensity cardio.
    I want to sleep now, but Hatton vs Pacquiao is nearly on, which means up til 5 in the morning probably.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    That's some really good benching.

    The Kennelly dumbbell extenstions are also known as rolling dumbbell extenstions. Ya should give them a shot on the floor, I REALLY like them that way. There's no rocking and rolling like when on a bench and it makes my shoulders much happier!


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Squats and bench
    05.05.09
    8pm

    Squats
    60kgs x 6
    80kgs x 6
    100kgs x 2
    belt on
    120kgs x 2
    130kgs x 1
    140kgs x 2 PR
    135kgs x 2
    100kgs x 8 deep

    BenchPress
    50kgs x 10
    80kgs x 7
    85kgs x 7
    90kgs x 5
    90kgs x 4 good long pauses at the bottom, and as explosive as possible

    InclineBench
    70kgs x 8
    70kgs x 8
    70kgs x 8.... pure crap

    Flat Dumbell Press
    30kg dumbells x 8
    30kg dumbells x 8... and my 40 second stretch

    Facepulls
    52.5 x 16
    52.5 x 16
    52.5 x 16
    45 x 20... went really high with these today form-wise


    Session started off really well. 140kg squat is somewhat of a milestone for me, so it felt so good another rep was called for.
    Must have been completely fried after the squats though because everything else was complete scrap, the incline bench in particular was HEAVY... not good, 70kg struggle, I was laughing at how hard it was. The workout was like a mullet (all business up front, and a party at the back). Probably a combination of the squats taking it out of me and the triceps not being fully recovered from Saturday.

    I'll probably wear my trendy squat briefs next week, which should be interesting :cool:


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Hahahahaha a "mullet" workout. That's quality.

    Don't sweat the incline bench, I've struggled to do 80kg 3x10 on it after benching!!


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    07.05.09
    8pm

    CloseGripPulldowns
    52.5 x 10
    75 x 10
    75 x 8
    82.5 x 8

    SumoDeadlift
    60kgs x 3
    60kgs x 3
    100kgs x 3
    120kgs x 3
    140kgs x 1
    150kgs x 1
    150kgs x 1
    150kgs x 1
    120kgs x 10

    WideGrip Pull-ups
    Bodyweight x 4-5
    Bodyweight x 4
    Bodyweight x 4

    HammerStrengthRows
    40kgs x 8
    60kgs x 8
    80kgs x 8
    80kgs x 8


    Just working away trying to get familiar with sumo deads, didn't feel any need to go heavier than 150, it's a weight that comes up convincingly without being too heavy as to make me lose any feel of the form.
    Pull-ups are hard, haven't done em wide grip since I was about 10stone, so yeah, real good fun.


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  • Registered Users Posts: 1,472 ✭✭✭Kev M


    15.05.09
    4.45pm

    LegExtensions
    warmup x 20
    45 x 12
    60 x 12

    Squats
    60kgs x 10
    80kgs x 8
    100kgs x 8
    120kgs x 6
    100kgs x 8

    BenchPress closer grip
    60kgs x 12
    80kgs x 8
    80kgs x 8
    80kgs x 8
    DumbellShoulderPress
    27.5s x 7
    27.5s x 8
    27.5s x 7

    WidegripPullups
    bodyweight x 5
    bodyweight x 4
    bodyweight x 4
    bodyweight x 4

    Incline sit-ups
    20 reps
    20 reps
    20 reps

    First time in the gym in over a week, and probably the last time for another two weeks. Everything was fine, but bench felt uncomfortable, I came about 2 inches inside the rings just to hit triceps a bit more which threw me off rhythm.
    Bodyweight today is up to 97kgs, so the keys to big gains are little to no sleep, eat what you want, and train less than once a week :)


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    20.05.09

    Made an unplanned trip up to the gym this afternoon, just for a quick fix.

    Leg Extensions
    25 x 30
    25 x 40

    BarbellCurl
    35kg x 8
    45kg x 6
    45kg x 6
    50kg x 6

    BenchPress superset with 10kg dumbell flyes
    50kgs x 15
    50kgs x 15
    50kgs x 15
    50kgs x 15

    Side delt raise machine
    25 x 16
    25 x 16
    25 x 16

    Hammer Curls
    17.5kg dumbells x 10
    22.5kg dumbells x 6
    22.5kg dumbells x 6
    22.5kg dumbells x 6

    Rear delt machine
    30 x 15
    30 x 15


    Light weights but intense pace. Benching close grip, really trying to bring up the tricep strength. I had the idea of dynamic effort bench but it just turned into experimenting with form. Arm strength in general isn't where I want it to be, but I'm working out a plan of action.


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Absolute fail of a day 23.05.09

    Squats
    60kgs x 10
    60kgs x 10
    80kgs x 8
    100kgs x 1
    100kgs x 2
    100kgs x 2
    120kgs x 2
    130kgs x 2

    Hyperextensions
    3 sets of 16

    LegPress
    150 x 12

    HamstringCurl on hammerstrength machine
    30 x 20


    Right, this didn't go well. For the first set of 100 squatting, I went down and the ass blew out of my trousers. YEAH, just brilliant. Literally from the band at the top to all the way down under just opened. Luckily my boxers were the same colour so it didn't look too disgraceful. My initial reaction was to drive home, get new ones and come back, which I could do in probably 20 mins, but since I'm so hardcore :rolleyes: I stayed and had the worst session probably ever.

    The rest of the squats sucked ass, no pun intended. Very cautious and slow down, practically pausing for a second at the bottom, praying what's left of my trousers holds out.

    Then the hyperextensions fried my lower back, pumping up the spinal erectors and blowing them out harder than my trousers. This was seriously painful, and stretching didn't relieve it at all. Tried legpress, wasn't happening. Tried hamcurls, weren't happening. Tried walking to the locker room, nearly wasn't happening. Driving home was even a complete bitch.

    The only positive I could possibly take is that the 130 felt light on my back.


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    27.05.09

    Dumbell side laterals
    5kg dumbells x 12
    10kg dumbells x 12

    Dumbell Shoulder Press
    20kg dumbells x 12
    25kg dumbells x 12
    25kg dumbells x 12

    SmithMachine Shoulder Press to the front
    20kg on the bar x 12
    30kg on the bar x 12
    40kg on the bar x 12..... this bar is probably heavier than an Olympic bar, I hope

    Close grip bench
    60kgs x 10
    60kgs x 10
    60kgs x 10

    upright rows
    25kg x 12
    30kg x 12
    30kg x 12

    Alternate Dumbell Curls
    15kg dumbells x 12 each arm
    20kg dumbells x 12
    22.5kg dumbells x 6
    25kg dumbells x 6

    Facepulls
    45 x 16
    45 x 16

    Tricep Pressdown
    75 x 10
    75 x 10
    75 x 10
    82.5 x 6

    Vogelpohl pulldowns
    67.5 x 12
    67.5 x 12
    67.5 x 12

    Barbell curl
    30kgs x 10
    40kgs x 6
    45kgs x 6
    45kgs x 6

    sit-ups
    2 sets, 40 reps



    Higher volume, faster pace, less than a minute between sets. Light weights. Vogelpohl pulldowns are good. Went heavy enough for arms, dumbell curling as much as I'm shoulder pressing, so should push shoulder press a bit harder from now on, which in turn should improve bench. Felt strong doing the pressdowns.


    Vogelpohl pulldown


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Been loving the Vogelpohl pulldowns since 2007!! Great exercise.

    Did ya get XXX?


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  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    Been loving the Vogelpohl pulldowns since 2007!! Great exercise.

    Did ya get XXX?

    That's the first time I've done them, and definitely won't be the last. I'll probably just do them and facepulls back to back from now on.

    What's XXX?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Kev M wrote: »
    That's the first time I've done them, and definitely won't be the last. I'll probably just do them and facepulls back to back from now on.

    What's XXX?

    It's his training DVD from his westside days. THat's where I saw the pulldowns anyway!


  • Closed Accounts Posts: 10 Ali27


    Fair play to you. I can barely manage to get up the stairs.... Keep it up man.


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    It's his training DVD from his westside days. THat's where I saw the pulldowns anyway!

    Oh cool, I figured it was a book or dvd. I think I first saw them in one of the teamsupertraining logs. I actually keep an eye on Mark Bell and Scott Cartwrights' logs... they move some CRAZY numbers on a near daily basis


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    01/06/09 Week 1 Day 1

    Bench
    60kgs x 5
    72.5kgs x 4
    72.5kgs x 4
    85kgs x 3
    85kgs x 3
    90kgs x 3
    90kgs x 3
    90kgs x 3
    90kgs x 3
    90kgs x 3

    Squat
    70kgs x 5
    85kgs x 5
    85kgs x 5
    100kgs x 5
    100kgs x 5
    100kgs x 5
    100kgs x 5
    100kgs x 5

    Bench (all reps paused)
    60kgs x 6
    72.5kgs x 6
    72.5kgs x 6
    77.5kgs x 6
    77.5kgs x 6
    77.5kgs x 6
    77.5kgs x 6

    Flat DBell Flyes
    15kg dumbells x 10
    15kg dumbells x 10
    15kg dumbells x 10
    15kg dumbells x 10
    15kg dumbells x 10

    GoodMornings
    50kgs x 7
    50kgs x 7
    50kgs x 7
    50kgs x 7
    50kgs x 7


    Okay so I decided to dedicate the next month to Sheiko. It's the perfect time for me to do it, because I have the time on my hands to spend 2+ hours in the gym on weekdays this Summer. I originally wanted to use a Westside template, but I can do that anytime of the year, not to mention that the Westside could be hard to run without always having a spotter at hand. I'll normally be training alone, and Sheiko will suit that better.
    Today's session went okay, the first few benches were completely cr^p though. All form seemed to desert me, but then I got on track for the last two sets before squats. Party at the front, business at the back, ReverseMullet workout you could say.
    Squats were good fun, legs felt fantastic.
    Bench part 2 was okay aswell, but I was getting tired and was probably neglecting form a little here too.
    Should have went heavier for flyes, will do 17.5s next time.
    First time ever doing GoodMornings so didn't go mad trying to move much weight here. I was a little worried that they'd make my erectors burn like hell and leave me crippled, but they actually felt pretty good.
    Now I'm off to play 18 holes of Golf, because cardio is important like...


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    Week 1 Day 2

    Deadlift (all paused, no bouncing)
    80kgs x 5
    95kgs x 5
    95kgs x 5
    110kgs x 4
    110kgs x 4
    120kgs x 3
    120kgs x 3
    120kgs x 3
    120kgs x 3

    Incline BenchPress (all paused)
    60kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4
    70kgs x 4

    Dips
    Bodyweight x 5
    Bodyweight x 5
    Bodyweight x 5
    Bodyweight x 5
    Bodyweight x 5

    Box Deadlifts (from just below knee)
    80kgs x 5
    95kgs x 5
    95kgs x 5
    110kgs x 4
    110kgs x 4
    125kgs x 3
    125kgs x 3
    125kgs x 3
    125kgs x 3

    Lunges
    5 sets, 30kgs, 5 reps each leg

    Abs - rope pulldowns
    97.5 x 10
    97.5 x 10
    97.5 x 10




    Good session today. I'm going to do conv. deadlifts this month because I feel that sumos on top of everything else would leave me needing hip replacements. Chest was still sore from monday and the inclines today weren't fun, so the weight was kept smart and I was just as explosive as possible (which is exhausting stuff!). Dips were easy which is fine by me, I'm just doing what the paper says, no second guessing anything here. First time doing box deadlifts, they were okay. First time doing lunges - they were interesting, I don't like going forward on my left leg, it causes some pain in my right foot which is probably injured from football years ago maybe. First time doing pulldown abs, they were alright, plenty of people here on the boards seem to swear by them so that's good enough reason for me to stick with them.

    On paper, today's session looked easy, but now having done it I gotta say the sheer volume is catching up quickly. My chest, lower back, and glutes are fairly beat up, and I've got to get through 15 sets of bench and 10 sets of squats on Friday LOL.


  • Closed Accounts Posts: 55 ✭✭ladowack


    Kev M wrote: »
    Summer Sheiko
    Week 1 Day 2

    Deadlift (all paused, no bouncing)
    80kgs x 5
    95kgs x 5
    95kgs x 5
    110kgs x 4
    110kgs x 4
    120kgs x 3
    120kgs x 3
    120kgs x 3
    120kgs x 3

    Kev, are these DL to the knee and paused?


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    ladowack wrote: »
    Kev, are these DL to the knee and paused?

    No, they're full ROM, but I will be doing them to just above the knee and paused next Wednesday. By paused in that post I just mean that when the weight goes back to the floor I'll let it sit for a second.


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    Week1 Day3

    BenchPress (all paused)
    60kgs x 7
    65kgs x 6
    72.5kgs x5
    77.5kgs x 4
    85kgs x 3
    85kgs x 3
    90kgs x 2
    90kgs x 2
    85kgs x 3
    85kgs x 3
    77.5kgs x 4
    72.5kgs 6
    65kgs x 8
    60kgs x 10

    Flat Dumbell Flyes
    10reps 5sets 15kg dumbells (someone was using the 17.5s)

    Squat
    70kgs x 5
    85kgs x 4
    85kgs x 4
    100kgs x 3
    100kgs x 3
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3

    Lying Triceps Ext.
    30kgs 5sets x 10reps

    Seated GoodMornings
    bar x 10
    40kgs x 10
    50kgs x 10
    50kgs x 10


    Another p!ss easy sheiko session in the bag :D. In the gym for over 2 hours. It dawned on me that I should have probably used this week to get comfy with goodmornings, seated and standing, and then started the program next week. It would be ideal just knowing what weight I need and just banging it out. It's a pain when your core is fried, you're wrecked tired, but you have to learn a new exercise and judge what weight you need for it.The GMs are supposed to be 5x5, but that didn't happen.

    Squats were better than expected, I loosened up quickly and they weren't a problem.

    For bench I brought my grip in closer (pinkies just a touch inside the rings) to involve triceps more and make it a little more challenging. All sets here were fairly easy, I'm not gonna lie. I'm having doubts as to whether this program will do anything for my bench. I won't be going heavier than 100kgs for the next 3 weeks, and then I'm supposed to do over 120... We'll see

    Here's bench set no.8 which was 90kgs x 2



  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Whats your current max Kev?


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  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Whats your current max Kev?

    120. That's what the percentages for this sheiko cycle are based off. I won't be happy until I can do 140 convincingly. There's a long way to go, but the wheels are in motion.


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Recovery Work

    Dragging the Sled
    one brick x 10 lengths of the garden
    two bricks x 6 lengths of the garden

    Close grip barbell curls
    30kgs x 10
    30kgs x 10
    30kgs x 10


    Just did this to get some blood moving in my legs today really. Now what the sled is, is actually a paddling pool in which I put bricks, and then it has two holes where I have tied the two ends of a car tow rope, so I hold the rope up in front of my face (kinda like a static bench press) and march up and down the back garden, which is about 35ft. It's works quite well, and two bricks was difficult enough!
    Since there's no bicep training in my sheiko program I'll do this little bit at the weekend, more to help prevent the biceps getting injured deadlifting or something.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I've always thought Sheiko sucks for the bench. Personally I think you need to add at least 5% onto almost all the sets and then hammer dumbbell and upperback work instead of flys, that's what I did before and liked it!


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    I've always thought Sheiko sucks for the bench. Personally I think you need to add at least 5% onto almost all the sets and then hammer dumbbell and upperback work instead of flys, that's what I did before and liked it!

    I hear you loud and clear, thanks for the input. Facepulls at the very least need to be re-instated. I'll probably keep the flys in but just drop the volume to 2 or 3 sets, they stretch me out good and I tend to believe enhance recovery when kept light, but 5 sets seems excessive and unnecessary. Tomorrow has the bench going up to 6sets x 2reps @ 96kgs (80%), so I'll have that as 97.5kg to start with, then maybe up it the extra 5% to 102.5kgs and see from there. Bench tbh is the least of my worries tomorrow, 18 bloody sets of squats LOL


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    How you finding Sheiko in general?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Kev M wrote: »
    I hear you loud and clear, thanks for the input. Facepulls at the very least need to be re-instated. I'll probably keep the flys in but just drop the volume to 2 or 3 sets, they stretch me out good and I tend to believe enhance recovery when kept light, but 5 sets seems excessive and unnecessary. Tomorrow has the bench going up to 6sets x 2reps @ 96kgs (80%), so I'll have that as 97.5kg to start with, then maybe up it the extra 5% to 102.5kgs and see from there. Bench tbh is the least of my worries tomorrow, 18 bloody sets of squats LOL

    I liked suppersetting dumbbell press 5x10 with face pulls 5x10 in place of the flys when I did it!

    What time ya up there tomorrow? I'll probably be around in the afternoon at some stage. In no mood to face the evening crowd!


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    How you finding Sheiko in general?

    Ahh it's fairly good so far. It's hard to stay motivated for 2+ hours in the gym so can be boring in that respect, but like I said before I'm able to get through pretty much all of it safely without needing a spot, which I don't think would be possible for most of the other programs out there. Another thing is I think all the volume will really improve form, unless of course you're already rock solid with everything, but for me all the sets are definitely good practice. How goes your Smolov?


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Hanley wrote: »
    I liked suppersetting dumbbell press 5x10 with face pulls 5x10 in place of the flys when I did it!

    What time ya up there tomorrow? I'll probably be around in the afternoon at some stage. In no mood to face the evening crowd!

    Probably around 2 or 3... The evening crowd can be detrimental when trying to secure a squat rack.


  • Registered Users Posts: 1,472 ✭✭✭Kev M


    Summer Sheiko
    Week 2 Day 1

    Squat
    60kgs x 6
    70kgs x 5
    85kgs x 4
    85kgs x 4
    100kgs x 3
    100kgs x 3
    115kgs x 2 belt on from here
    115kgs x 2
    115kgs x 2
    115kgs x 2
    115kgs x 2

    Bench
    bar x 12
    60kgs x 5
    72.5kgs x 4
    85kgs x 3
    85kgs x 3
    97.5kgs x 2
    102.5kgs x 2
    102.5kgs x 2
    102.5kgs x 2
    102.5kgs x 2
    105kgs x 3

    Push-ups superset with Facepulls
    10 push-ups 45 x 16
    10 push-ups 52.5 x 16
    10 push-ups 52.5 x 16
    10 push-ups 60 x 16

    Flat Flyes
    15kgs x 10
    15kgs x 10

    Squat
    70kgs x 4
    80kgs x 3
    92.5kgs x 3
    107.5kgs x 3 belt on from here
    107.5kgs x 3
    107.5kgs x 3
    107.5kgs x 3

    Goodmornings
    60kgs x 5
    60kgs x 5
    60kgs x 5
    60kgs x 5
    60kgs x 5



    Everything felt pretty good, definite improvement in my squatting, even though the weight is relatively light I think the form is coming on, not perfect, but definitely clicking alot better. Kept the bar quite high and stance a little more than shoulder width which is close by my recent standards:).
    Bench was all good too, only supposed to go up to 96kgs, but I went ahead and second-guessed the system just like I said I wouldn't, so now I'm probably doomed to failure, but I'll be happy living in ignorance until that happens.
    The supersets were good, I went with press-ups over dumbell presses just because press-ups were on the program anyway, and I could stay over by the machine and not risk someone stealing my dumbells etc. I had to do the facepulls with a bar because I couldn't find the rope, this limits ROM as the bar will connect with your face.
    Goodmornings are a great movement, they're going to have a good effect on my deadlift for sure. I just kept them slow on the way down, ass coming back, and fast as possible back up.

    I felt good coming out of the weights area, strange right?, I mean that was the longest I've ever trained for, about 2.5 hours, putting 100% into every rep. It must be all that Special K that I'm eating, that or the cranberry juice.


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  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Kev M wrote: »
    Ahh it's fairly good so far. It's hard to stay motivated for 2+ hours in the gym so can be boring in that respect, but like I said before I'm able to get through pretty much all of it safely without needing a spot, which I don't think would be possible for most of the other programs out there. Another thing is I think all the volume will really improve form, unless of course you're already rock solid with everything, but for me all the sets are definitely good practice. How goes your Smolov?

    Sore!! and i feel like i have to lift on my offdays coz im gettin no real work done other than bench on Smolov days.. Feel really uncomfortable during later sets but feel great at the same time:)


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