[Dathai]

Bench Press
1st - 27.5kg x 6
2nd - 40kg x 6
3rd - 45kg x 6
4th - 55kg x 5
5th - 65kg x 5
6th - 75kg x 5
7th - 75kg x 6
8th - 75kg x 5

Close Grip
1st - 55kg x 6
2nd - 55kg x 6
3rd - 55kg x 6
4th - 55kg x 6

E-Z Bar curls
5 x 8 reps @ 52.5kg

Tricep Push downs
1st - 80kg x 8
2nd - 80kg x 8
3rd - 80kg x 8
4th - 80kg x 8
5th - 80kg x 8
6th - 80kg x 8

Arm Bike Machine
2 rounds 3 minutes @ level 17

Pushups
6 sets of 8

[Dathai]

Push Press
1st - bar x 10
2nd - 30kg x 5
5 sets of 6 @ 50kg

Upright Rows
5 sets of 8 @ 55kg

HandBike Machine
4 sets of 3 minutes each @ level 17 keeping >70RPM

Didn't have a chance to get any other lifts done, was in a rush to get to work. Glad of the lifts, seems to have got more reps at higher weights than last time, probably because I didn't do any powercleans before hand.

[Dathai]

Yesterday

Single Legged Deadlifts (with E-Z Bar @ 45kg)
7 sets of 8 each leg.

Front Squats
5 sets of 6 @ 60kg

Lunges
4 sets of 6 (3 each leg) with 2 x 24kg Kettlebells

Deathmarch with 2 x 24kg kettlebells (http://www.youtube.com/watch?v=2o_lal2jpQc)
4 trips (10 meters each way)

Been trying to get as much studying done as possible, so didn't get to the gym yesterday. Got all this done in about 40-50 minutes not including stretching and warm ups.

Gonna start the Smolov introductory microcycle tomorrow for front and back squats. 3 days of horror. If it does anything, I'll probably do it 3 times before I jump into smolov for reals.

Going for a run now with this on the ipod. I'm probably going to smash someone in the face due to it's epicness.

[Dathai]

Due to unforeseen gimpness, I won't be able to train tomorrow so with that in mind, I gave the first day of Smolov a go to see how it felt. I didn't try the microcycle as it requires 3 consecutive days of squatting, so I'll probably start this properly after my exams. This was just to see how much of an absolute nightmare it was.

My 1RM back squat according to EXRX is 163kg, based on 5 reps of 145.
My 1RM front squat according to EXRX is 96kg, based on 5 reps of 85.

Back Squats
4x9 @ 115kg

Front Squats
4x9 @ 65kg

Single Legged Deadlifts
3x5 @ 15kg - 5 reps each leg.

Russian Twists
4 sets of 20 with a 35kg Dumbell

Walked for 5 minutes on the treadmill.

Standing ab crunches
4 sets of 10 @ 50kg


This was slightly different to what I thought was going to happen. My legs held up grand, but my stomach took a beating during the squats. I understand that it's either back or front squats and not necessarily both, but sweet fúck did I feel sick. Legs are fine at the moment, but I reckon they'll be sore later on.

It seems doable for 4 times a week, alternating assistance work.

Did about 30 minutes of stretching afterwards and some foam rolling.

[Dathai]

Brick.Arse

Back Squats
1st - 60kg - 3 (held at the bottom)
2nd - 80kg - 3 (held at the bottom)
3rd - 100kg - 2
4th - 122.5kg x 7
5th - 122.5kg x 7
6th - 122.5kg x 7
7th - 122.5kg x 7
8th - 122.5kg x 7

2nd, 4th, 6th and 8th sets were fine on every rep. The rest SUCKED. Dunno what it was but they just stank.

Front Squats
1st - 45kg x 3
2nd - 65kg x 1
3rd - 72.5kg x 7
4th - 72.5kg x 7
5th - 72.5kg x 7
6th - 72.5kg x 7
7th - 72.5kg x 7

Scuttering JAYSUS that was horrific. There's nothing worse for your confidence when doing these than feeling your hands slipping on the reps. Hands and arms were soaked from these. I think bringing chalk may be a good idea next time.

Single Legged Deadlifts
4 sets of 5 each leg @ 25kg

Russian Twists
4 sets of 20 @ 30kg

Standing Ab Crunches
6 sets of 10 @ 55.5kg


Due to exams next week, I won't be doing any gym work, so this will resume in two weeks after Saturdays session.

I've missed about 2 weeks of BJJ too, not happy about it. I'll have to start getting some cardio in soon so I'm not too far behind on the conditioning.

[Dathai]

No protein in the house, only True Mass and eggs. I must have eaten about 10 today so far and had 2 shakes (2 scoops each). Couriers are taking ages to deliver my order!

This morning

Bench Press
1st - 30kg x 10
2nd - 45kg x 6
3rd - 50kg x 5
4th - 65kg x 5
5th - 77.5kg x 4
6th - 77.5kg x 4
7th - 77.5kg x 3
8th - 77.5kg x 3
9th - 77.5kg x 3
10th - 77.5kg x 3


Close Grip Bench
5 sets of 5 @ 57.5kg

Push Press
1st - bar x 10
2nd - 30kg x 8
3rd - 45kg x 5
4th - 55kg x 5
5th - 55kg x 5
6th - 60kg x 3 (failed last two attempts)
7th - 57.5kg x 4

E-Z Bar curls
10 sets of 12 @ 30kg (Gunz, Pump etc)

E-Z Bar Concentration Curls
6 sets of 15 @ 25kg

Tricep Push downs
5 sets of 8 @ 85kg

Grip Training
1st - 60 second hang @ BW
2nd - 75 second hang @ BW
3rd - 75 second hang @ BW

Arm Bike Machine
3 rounds of 3 minutes @ level 17

This being off work and college stuff is great!

[Dathai]

This was probably the most exhausting day yet. Just wanted it all to be over and done with.

Back Squat
Warmup
2 sets of body weight squats, no bar x 10. Each rep paused at the bottom.
2 sets of body weight squats, with bar x 10. Each rep paused at the bottom.

Work Sets
1st - 60kg x 4 (paused)
2nd - 80kg x 3 (paused)
3rd - 100kg x 3 (paused)
4th - 130kg x 5
5th - 130kg x 5
6th - 130kg x 5
7th - 130kg x 5
8th - 130kg x 5
9th - 130kg x 5 (Noted in my logbook with "UUUUUUGH" beside it)
10th - 130kg x 5

FFFFUUUUUUUUUU

10 minute rest with bridging and knee drops

Front Squats

1st - 45kg x 3
2nd - 65kg x 3
7 sets of 5 @ 77.5kg


Went into the stretching area and lay there for half an hour. Did some stretching. Got up and went home. UUUUUUUUUUUUUGH..


Thinking of checking Raw out at some point. I checked my membership out today and I've got until July to make up my mind whether I want to stay or not. I've heard good things about Raw and it's a lot cheaper and open earlier than my current gym.

Managed to pick up a tub of ON whey on my way home. Hopefully my order arrives soon

[G86]

RAW is awesome. Sort it out.

[howtomake]

Originally Posted by Dathai

This was probably the most exhausting day yet. Just wanted it all to be over and done with.


Went into the stretching area and lay there for half an hour. Did some stretching. Got up and went home. UUUUUUUUUUUUUGH..


Managed to pick up a tub of ON whey on my way home. Hopefully my order arrives soon

I hope you are eating the right things and enough for all your work

[itsallaboutheL]

Did you order from discount supps by any chance?

[Dathai]

Yes sir, I did.

Will post up todays log at some point. I came home, had a massive feed (5 scrambled eggs, shake, bran flakes) and went to bed. Woke up, ate, felt sore, ate, felt sore, came on boards. Gonna eat. Quite sore. Feel like I've spent the night at Michael Barrymore's gaff.

[Dathai]

Probably my longest session in the gym ever. A bit over 3 hours in total. Did about a 30 minutes stretching and got stuck in. A big can of redbull is definitely the thing to have before it all.

Back Squats

Warmup
2 sets of body weight squats, no bar x 10
1 set of body weight squats, with bar x 10
1st - 60kg x 4
2nd - 80kg x 4
3rd - 100kg x 3
4th - 120kg x 3

Work Sets
10 sets x 3 reps @ 137.5

The last two sets were rubbish. My form was taking a beating and I just wanted to bust out the reps.


Front Squats
Warm Up
1st - 45kg x 3
2nd - 65kg x 3

Work Sets
10 sets of 3 @ 82.5

Same story goes with these. I was busting out reps with decent form until the last 3 sets and I was dying. Took about 4 minutes in between sets and sat down.


After these I got on the treadmill and did a 5 minute walk to shake my legs out a bit. Went in to stretch and was falling asleep doing them.


I've got exams all this week and next so I'll give lifting a miss and focus on studying and getting some sleep. I'm hoping to restart this when they're over and see what difference it makes.

[Dathai]

Went to Raw this morning. Possibly the worst training session I've done tbh.

Went up just to check it out and ended up squatting, awfully.

Couldn't get past 80kg on the back squat and couldn't get past 50 on the front. Did a couple of sets of each just to feel it out, but decided to call it a day.

Lovely gym though, has absolutely everything. Was looking for the reverse hyper, but couldn't see it.

Going to leave it a week or so and see how I feel.

[Dathai]

Man flu has had me crippled all week. Fairly sure that's what had me in bits on Monday in Raw. Exams are almost over so I wanted to waste some precious time.

Flew into the gym at 3, left at 7. Possibly one of the longest sessions in ages, but it was pretty good.

Loads of stretching, hip stuff, shoulder stuff, knee stuff, more stretching. Then hit the rack.

Back Squats
Warm Up
1st - bar x 10
2nd - 60kg x 5
3rd - 80kg x 5
4th - 120kg x 5

Work Sets
1 set of 5 at 145kg
3 sets of 5 @ 147.5kg (dunno if it's a PR, but I knew what was coming in the next few exercises, so I kept it sane)

Dropped down to 120kg

4 sets of 6 @ 120kg

3 sets of 12 @ 80kg

Front Squats
7 sets of 5 @ 75kg (felt uber light after the back squats)

Good Mornings
6 sets of 8 @ 60kg

Bent Rows
4 sets of 8 @ 75kg

Leg extensions
6 sets of 20 @ 65kg

Had a chat with 3 of the instructors about my squat. Luckily these guys are actually knowledgable and were able to answer some questions I had.

Pretty much got them to check my depth and they all said "You're hitting parallel, then breaking through it and going super low. Don't do this, you'll wreck yourself". So I squatted for them again and had them check it, and they said it was spot on. Was still kind of worried about it so I lowered the weight and just worked on form. Had them check it again and they said it was solid. Really didn't feel like it was any work though, probably because I'm used to going really deep.

For the next while on back squats I'll just be working on learning my depth, so going to start low and work my way up and up. My posture is fine, but I want to sort out some niggling things like making sure to keep my knees out when I hit heavier weights.

Happy I got the good mornings in, I'm finding it difficult on the way back up when squatting so until I start hammering at the reverse hyper in raw, these will be my staple diet.

Also, felt like I had awesome training partners in the gym today. Bunch of lads behind me on another rack squatting sponge plates while barking out "YUUUUS GIT SOME YUSSS UP UP UP". I like to think they were cheering me on

[Dathai]

Man flu is over. Effort of typing everything out.

Pretty much this:

Back squats
10 sets of 5 @ 80kg (gonna have to start filming this, want to make sure my back isn't curving, which it doesn't seem to be anymore)

Front Squats
7 sets of 5 @ 87.5kg

Good Mornings
6 sets of 8 @ 75kg

Heavy Abs - lots.

Leg Extensions
6 sets of 10 @ 70kg