my log part deux...

the drifter

right ill try this again because im hoping it will keep me motivated..

last week sucked big time because im pi**ed with my weight and did the stupid thing of dropping cal right down to about 1400 a day..to put that in terms if i was on a velocity diet that would be my recommened minium.Anyway after friday night session i got a right bitchin and some good advice of Hanley over on msn...so here we go again...

Stats:
95kg this moring..15.1 stone
Squat 162.5
deadlift 180--old stat hasnt been tested in ages
bench 132.5--old stat hasnt been tested in ages

Aims 10 weeks to holidays 19th August...
89kg 14.0 stone
squat 170+
deadlift 190+
bench 135+

Im going to be following a similar diet to Hanley

M1 - Special K and a chicken breast
M2 - Chicken breast, 1 slice of brown bread, 2 dessert spoons of peanut butter
M3 - 50g whey, 50g dextrose, 10g glutamine, 5g creatine, 2g AAKG
M4 - Meat, small bit of potato, veg
M5- 50g protein, 20g oats
M6 - Pint of milk, 25g protein

somewhere in the region of 2700 cal a day...

went shopping on friday night..22 pieces in chicken..man i got some weird looks..

anyways

Saturday

Deadlift 5x5 @142.5kg--PB
Glut ham raises 4x6 with the training bar(7.5kg) behind my head..
Rev hypers +7.5kg 4x8
declined situps 4x8

thoughts 142.5 was easy form was good and didnt find any set majourly hard..gonna hammers 5x5 up to 150 in 2.5kg gains see how i go..

I expect a good slap from anyone who sees this log lacking as im seriously distracted these days and need to focus again...

the drifter

Sunday

bench!

2 board press

warm up

60x5
80x5
100x3
boards
110x3
117.5x3
122.5x3
127.5x1
132.5x1
137.5x1

chin ups

6 sets of 3

one arm rows 4x8 @26kg

barbell tricep extensions to the chin...30kg 4x8

hammer cursl 4x8 20kg

thoughts

happy days with the 137.5 today 2.5kg over last week and shaping up for the 140 next week..ill drop to one boards then and go the same route till i hit 140.. I HATE CHINS and suck at them so just doing them to try and get better at them.

loving the diet chicken fro brekkie rocks..and these birds were onto something with the special k...

Hanley

Surely you meant you're just copying my diet directly....??

you might need to run the carbs down a little bit lower, you might not... just gotta try it out and see. I plan on taking mine down a bit over the next few weeks anyway.

the drifter

Hanley wrote: »

Surely you meant you're just copying my diet directly....??

you might need to run the carbs down a little bit lower, you might not... just gotta try it out and see. I plan on taking mine down a bit over the next few weeks anyway.

well ya clearly im just copying it on your advice!!:D:D well ill give ti a couple of weeks and see if i need to adjust then...

Anyways Squat this evening...lets hope im back in form...

gabgab

Good man yourself Drifter,

Strong lad by the looks of things so just keep it steady and your laughing, keep it up,

Nice signature by the way,

the drifter

Cheers gabgab..

SQUAT!!!
60kgx5
80kgx5
100kgx5
120kgx3
130kg 6 sets of 3

still leg deadlifts
5x5 @ 90kg

rev hyps
4 sets of 8 @bodyweight

glut hams
4 sets of 6 paused to parrallel @ bodyweight

core
leg raisses
3 sets of 8

Thoughts: right since holidays 3 weeks ago my squats been crap..just havent been hitting it. The lad i was training withs gone to usa so ive no decent spotter and im convienced its a confidence issue with the squat. But ive sent some mails so hopefully ill have some new training partners soon.. the 130 is 5kg off my pb so im gonna go try equal my pb next week @135 then push onto 140...

the drifter

swiming... 15 lenghts of 25m pool breather between each cause im not fit...

went home then...had to cut my lawns...joys of home ownership

the drifter

Chin ups

6 sets of 4...

lat pull downs

8x4 @ 100lbs

seated dumbell shoulder press
4x8@26kg

one arm row
4x8@ 28kg

tricep dumbell declined pullovers
4x8@ 14kg


Thoughts: chins were grand getting stronger. my lats are my weak point on the mo so just going to work on them...

the drifter

swiming... 15 lenghts of 25m quick sauna....

Deadlift tommorow and some heavy singles on squat....also weigh in in the morning...wonder will i have dropped anything

the drifter

bang on 15 stone a few min ago so down a pound..meh its a start was hoping for more really..

Al_Fernz

the drifter wrote: »

bang on 15 stone a few min ago so down a pound..meh its a start was hoping for more really..

A little down is a lot better than too far down, no change or increases in weight. Don't be too disheartened.

No excuses - give it socks deadlifting and squatting tonight!

Malteaser!

the drifter wrote: »

swiming... 15 lenghts of 25m quick sauna....

Deadlift tommorow and some heavy singles on squat....also weigh in in the morning...wonder will i have dropped anything

How come you're deadlifting and heavy squatting tonight?? Will ya not be knackered??

the drifter

im only going to work to 80 or 90% of my max...its more to help with confidence with the weight on my back than anything else prob only be like 5 singles anyways

its just something im gonna try as i was squatting 2 days a week when i was doing the westside program

the drifter

deadlift
60 x5
100x3
120x3
140x3
150 5x5--PB

Squat
60x3
100x1
120x1
130x1
140x1
150x1

clute ham raises

5x5 + technique bar(7.5kg)


rev hypers

4x8 + 5kg

core

some fance thing with dumbells..ill dig out the proper name later

thoughts: im shattered...the forst 4 sets of deadlift were fine..the last nearly killed me..this is my max at 5x5 for now..i may go 5x3 foe 3 weeks next and work up to 160...
squats were fine..12.5kg away from my pb after doing deadlifts im happy with as i wasnt pushing myself at all on them..

Hanley

Nice going!!

Might I suggest not dropping to 5x3 and instead going to 3x5 with maybe 155? The general progression I followed was that when 5x5 got too hard I dropped to 3x5, and when that got too hard I went to one all out set of 5.... It worked really well for me!

the drifter

ya thats what i meant dude.. 3 sets of 5 at 155... im well happy with the 150

the drifter

So i attempted a bench session yesterday...due to a number fo factors it just didnt happen...so i wrote it off...

went for a swim yesterday evening 20 lenghts of the pool....refreshin..

SQUAT this evening...

the drifter

SQUAT!!!

60x5
80x5
100x5
120x3
135 6x3

step ups high box
4x8 with 40kg on the auld back

rev hyps
4x8 bodyweight

core
leg raises with medicine ball...
3x8...

Thoughts: the 135's were fine up until the last set...horrible...im undecided whether to push for 140 next week or to change again as this is my 3rd week at these. decisions decisions...

the drifter

swimming

24 lenghts of the pool done 2 at a time.. im happy enough with that..

the drifter

right missed my session last night ****ty day in work...fight with the boss and the 1287 alarms coming in at 5:15...i started the velocity diet on tuesday and weighed in @ 14st 13lb this morning...my officall weekly weighin is not till tommorow morning though so hopefully ill be 14st 12lb although most of thats prob not actuall weight loss....

the drifter

swam last night nothing major to report 14st 13lb this morning....and im very sleepy...deadlift this evening..

the drifter

right...im writing this week off..

deadlift aim 155 5x3...

got 4 on set 1
3 on set 2

then gave up and went to singles...pulled upto 180...

squatted in singles up to 150 then..

thoughts...squats were easy...
deadlift..i dunno ive clearly gotten stronger...180 equals my pb...and ive no doubt there is more there..but im really struggling on lock outs..im thinking i might do 3 weeks of pin pullsfrom just below mu knees as this was where i was getting stuck on the 155's aswell....any thoughts people?

the drifter

right...

chin ups... 6 sets of 3

standed milatary press
5x5 @ 45kg

seated rows..

4 sets of 8 @ 130lbs

triceps...not sure what this is called.. basically using the eze curl bar pull it ip to your chinfrom waist position

4 sets fo 8 @ 27kg

bicp curls with eze

4 sets of 8 @ 27kg

we got the sled out then for a bit of craic...

10 30m sled pulls @ 100kg

the drifter

right SQUAT!

60x5
80x5
100x3
120x3
130x3
140x4
140x2
137.5x2

i dunno whats going on...ive lost my mojo after hitting 135 6x3 last week i thought id have least felt ok in the 140 today..my head hasnt been with training the last week and im finding it very hard to focus on it. the slightest little thing puts me off my goals lately....i really dont know where to go from here...the first set @ 140 was easy i could have done a 5th rep and a 6th if id wanted... the second from the word go it just wasnt there...

the drifter

gone fishing back sunday.....aka my shoulder did that ouch thing again...

the drifter

20 min interval cycle
20 min interval cross trainer
some stretching
shoulder seems fine again now..might train tommorow evening with it and see

the drifter

right went for a swim yesterday evening 15 lenghts

today

chin ups
6x3

pushups legs elevated
4x10 + 15kg plate

face pulls
4x10 45lb

tricpes barlell extensions to the chin
4x8 @ 27.5kg

sled pulls..

10 20m sled pulls with 50kg and 30 sec rest between each.

thoughts: happy out shoulder is mint slef pulls were horrible!!

start my new 7 week cycle tommorow so happy days

the drifter

im still here..and training alot..but i introduced my laptop to my fireplace much to the discust of my boss...so while i wait for the nice people od dell to hurry a new one to me i have limited interweb access so ill update ata later date...

the drifter

Bench ME

60 x5
80x5

1 board
100x3
112.5x3
117.5x3
122.5x1
127.5x1
132.5x1

t-bar rows
50x8
60x8
65x8
65x8

declined triceps with 16kg dumbell
4 sets of 8

hammer curls
18kg 4 sets of 8

thoughts: week 1 bench was easily 117.5 for 3 was nice..122.5 next week hopefully really suprised at how strong the t bar rows were having not done them in a while.. i think the few weeks away from them did me good...

im also thinking of doing the ipo bench comp in september.i need comp practice its been too long since i competed

food time now..

the drifter

right yesterday

20min interval run on threadmill 1 min 8km 1 min 4km
10 min in cross trainer


yesterday evening

20 lenghts of the pool


deadlift in 45 min time...ill update later

the drifter

squat
60x5
50x5
100x3
120x1
130x1
140x1
150x1

rack pulls from just below my knee
100x3
120x3
140x3
150x3
160x3

glute hams
4 sets of 6 + 10kg

some core stuff after that

the drifter

chin ups
6x3 front grip ( wide grip)

inclined bench
5x5 @70kg

declined tricep extensions
14kg dumbells 4 sets of 8

rev fat bar curls
4sets of 8 with 5kg on the fat bar..think it weighs 17kg

Thoughts: was meant to be day 1 in my shirt again today getting ready for ipo bench in spetember but due to lack of training partners it looks like thats out the window...so today i said after 8 weeks or so of normal chinups id try wide grip..its the one exercise ive never been able to do before...till today so im happy enough

DM-BM

Cool log, out of curiosity are you the same Drifter from E30owners site?

the drifter

there is only one drifter my friend....

quick update... fecking dying sick mad to train but can barely walk let alone squat!!!
hope to be back in action soon...

the drifter

right had enough and trained this morning

chinups wide grip

6 sets of 3

indclined bench
75kg 5x5

hex bar shoulder press

bar + 25kg 4 sets of 8

barbell tricep extensions to the chin
30kg 4 sets of 8

hammer curls
4 sets of 8 16kg dumbells

the drifter

yesterday

quick swim...nothing much

today
morning session

bench
60x5
80x3
100x3
shirt on
120 x1 onto 2 board
130x1 ont0 1 board
140x1 onto chest--fail
130x1 onto chest
140x1 onto chest

3 boards
140x3
145x3

2 boards
140x3
145x3

t-bar rows
60x6
70x5x5

face pulls with a band

2 sets of 10

afternoon session

ultra wide incline bench
60x8x3

lat pull downs
100lbsx10x5

dumbell 4 presses
34kgx8x2

declined tricep extensions super seted with seated hammer curls
4x8 on each with 10kg dumbells


thoughs: right id forgotted how to use a shirt felt great to be back no much weight thrown around today still only wk1 and i need to find that grove again....

wight just below 15 stone today too...

the drifter

swimming again

20 lenghts of the pool...

had a great laugh afterwards with 2 of the lads trying to get me to do a handstand in the pool....yes yes i am 12...

the drifter

squat
60x5
80x5
100x5
110x3
120x3
130x3
140x3

sumo dead lifts
100 5x5

45 deg back raises
8x4 with the technique bar

rev hpys
4x8 bodyweight

leg raises
4x6 with light medicine ball

thoughts:first lower back session since the flu..didnt go too mad didnt really have a plan when entering the gym. light sumos were nice fro a change and the 3's were easy. gonna use this as a light week and et back into my x12's next week..will prob start from scratch with them again. my trainings going to be all over the place next few weeks though with work and stuff.. counting down the days till my training partners come back from the summer in the states and can start focusing on nationals then..

the drifter

right im going to have to start keeping this again..

where ive been at since i last posted...

Trainings been going well recently..late august and all of september were a write off due to being away with work. but since then some solid training has been done. i attempthed the 9 week russian extended cycle and reached week 5 and got a belt of the man fly which ruined that. saying that the foirst 5 weeks wre high volume which has benfited me alot. since then ive been working to a max 5 rep on all lifts and have been hitting PB's every week 6 in the past 7 days in fact!

my current 5 rep PB's are

bench 115kg x5 previous 105x5
squat 145kgx5 previous 135x5
deadlift 160kgx5 previous 150x5
dumbell press 55kgx5 previous nothing that big!!
leg press 250kgx5

im going to take a crack of 165x5 deadlift and 150x5 squat and 260x5 leg press this week

my 1rm are bench 132.5 squat 162.5 and deadlift 180 im going to cycle to max 3's coming up to xmas and poss for 2 weeks after then cycle to max 1's and all going well take a crack of 140 bench in the IDFPA single lifts in Febuary. Either way going by by 5rm i should break all previous 1rm's on training fairly soon.

This is the strongest ive ever been so it would be rude not to consider doing some competitions next year...

oh bodyweight 94.5kg..but im alot leaner than i was 6 months ago!

right now i really have to keep this up to date..

the drifter

Yesterday

Bench
60x5
80x5
100x5
110x5
115x5-pb

T-bar row
50x8
60x8
70x6
70x6
70x4

Declined dumbell tricep extensions

4 sets of 8 with 14kg dumbells

Hammer curls
4 sets of 8 with 20kg bells

Thoughs: new bench pb well happy.. new 1rm looks set to fall soon:D

Arsenal1986

Never even saw ud a log!some class benching and squatting there man! Cant help but notice a distinct lack of your beloved Chins in there though!

the drifter

Arsenal1986 wrote: »

Never even saw ud a log!some class benching and squatting there man! Cant help but notice a distinct lack of your beloved Chins in there though!

ah ha thats where your wrong...im basing the training on a 3 main day cycle now but ive been doing an extra assistance day with some strongman stuff...we got some new kit since you left logs and stuff... so chins weighted pushups and log presses get hammered out once a week...im still getting great carry over to the bench from the chins im alot more stable with the weight now my lats are stronger!!

the drifter

Deadlift
60x5
100x5
120x5
140x5
165x5-pb
170x3-pb

Legpress
80x6
120x6
160x6
200x6
240x6
250x6

overhead lunges
4 sets of 8 with just the bar

side bends on 45Degree back raise
4 sets of 6 with 14kg dumbell

Core
4 sets of 8 with the ab wheel

Thoughts

What can i say i went in wanting 165x5 and i blitzed it..the 170x3 was uber easy could have done 170x5.Trainings been going well recently and im happy

Hanley

Sh1t. What ever you're doing is working. That's massive pulling. Especially after 165x5!!

the drifter

Hanley wrote: »

Sh1t. What ever you're doing is working. That's massive pulling. Especially after 165x5!!

it was the 5 weeks of gut busting volume in the russian cycle...its going to be done again after feb this time increacing the working weight for the 5 weeks by 10kg on each lift...should set me up nicely for nationals...

Arsenal1986

thats unbelievable deadlifting man!dambit the one thing i was as strong as you before i left now a good 20/30 kilos behind ye!overhead lunges sound absolutly horrible!

the drifter

nothing is horrible anymore....just have to suck it up and go for it!!! im hoping for 200 deadlift soon might try 180 for 3 next week

the drifter

inclined DB press
20x8
30x8
36x8
40x8

chins
1x3
1x3
1x3+10kg
1x3 +10jg
1x3+10kg

press ups
4x10 +20kg plate

log press

4x6 @50kg

Thoughts

worked 22 hours yesterday due to major fault. Poor session today ill make up for it tommorow when i get some sleep

the drifter

94kgbw today and well sleepy


Squat
60x5
100x5
120x5
135x5
145x1
150x5-pb
160x1
167.5x1-pb

Rev Hypers
4x8+5kg

Glute ham raises
4x8 paused

swiss ball situps
3x12

ThoughtsMy sleep pattern is fooked... im working alot of late and weird hours lately and im wrecked and my diet. Still pbs's the 150x5 was tough..the 5th rep was ugly. and the 167.5 was prob the worst form ive ever seen...still rested and working to 1rm only id be suer of 170-175 all in all 2009 is shaping up good..ive reached the end of my max 5 cycle..tempted to rest now and then test my 1rp maxes before xmas...

Bit of crack
Few of the oy lifters around and the bordem was setting in so we decided to have a weighted pushup comp...my 1rm was bw+70kg! i was well happy with that

the drifter

Bench
60x5
80x3
100x3
110x3
120x3-pb
125x2-pb
127.5x1
130x1


T-bar rows
55x8
60x8
70x8
70x6
70x6

Barbell tricep extensions
4x6@40kg

Hammer curls
20kg bell 4x8 reps

Thoughts
I dunno..i went for 3 on the 125..took the first one all wrong and had to recover leg positioning and setup was all over the place..the 127.5 and the 130 were handy enough..i need 135kg next monday evening when i test my 1rm's before xmas...time will tell..ive deadlift tommorow then a 5 day deload compliments of work sending me to dublin to stay in a hotel and eat loads of food at there expense...oh and i think i might have to do some work too. The aim is to finally break 500kg total next week...175/135/190 are the aims

Hanley

Are you butter???



































Cos you're on a roll!!

Nice work man, high 5!