Kev's Training Journal

Kev M

Oly squat
100kgz x 20

Bench
Paused 105kgs x 5,5

Incline bench
70kgs x 12,12

Dips ss leg raises
3 x 12

Tri pressdowns
Heavy 3 x 10-12

Kev M

Lat pulldowns
Plate 15 x 10

Oly squat
100kgs x 20

Beltless deads
180kgs x 1, just worked up in low reps going for speed really

Bb rows
70kgs 2 x to the death at increasing angles*

Cg pulldowns
Plate 10 3 x 12



*start at 90 degrees parallel to floor, go to failure, stand up with weight and take 6 or 7 deep breaths, go again to failure but at a slightly higher angle, and basically in 5 or so rest pauses work your way to only being capable of doing shrugs. Was pretty good. Upper back is destroyed.

Hanley

your squat experiment intrigues me.

Kev M

Hanley wrote: »

your squat experiment intrigues me.

Intrigues me too! Am training early in the mornings, so it's an easy but worthwhile no brainer to have to just get in and do fast. Seems to be keeping me loose aswell, and already is improving technique. What can go wrong.

This morning:

Oly squat
100kgs x 20

Bench
Paused 120kgs x 1

Flyes ss plate lateral raises ss plate front raise
3 x 12


Wanted to push the bench a bit further but the technique I use getting my feet way back has been annoying my knee a bit, this happened a few times before, so went flat footed which shifts my position to be a bit flatter. Haven't been training this way so as soon as the speed started to slow a bit I called it there at 120. On the plus that's probably the best I've handled that weight, no wrist or elbow gear, raw dog etc.

Kev M

Oly Squat
100kgs x 20

Hypers
2 x 20


Lower back was a bit tight, maybe because this was at 5pm today vs 5am every other day. Did the hypers to stretch out and move blood etc.

Kev M

Oly squat
Paused 120kgs x 5
100kgs x 20

Sumo deads
150kgs x 5,5

Cable row
Plate16 x 12



Strong squatz.
Would like to say I strategically did sumos to save my back, but tbh I just saw a Dan green vid on fb and I'm easily led. Would also like to say they were speedy but that would be a lie.

Kev M

Oly squat
100kgs x 20

Bench
102.5kgs paused 3 x 5

Dips ss hammer curls
3 x 12

Preachers ss oh db ext
3 x 12


Didnt have the mirror squatting today which messed me up a bit.
Also saved a kid who proper rekt himself getting pinned in the leg press, like ass bent up into his chest. Too bad it wasn't filmed, would go straight to the best of them compilation vids, the gym probably has it on their security cameras, maybe a privacy issue though!

Kev M

Oly squat
Paused 125kgs x 5
100kgs x 20

Bench
Paused 105kgs 3 x 5

Super wide grip bench
60kgs 3 x 20

Pulldowns w/ elbows high for more upper back n rear delts
Plate10 3 x 15



Squatting was pretty easy, when my best low bar with belt and sleeves was 180-190 territory I remember Oly pauses with a belt at 120 for triples being tougher than today's set, which was beltless, so might be onto something. Also am finding the best consistent Oly squat bar position, which tbh isn't truely as high as possible but more mid trap, just allows me get the best position throughout regarding being able to go straight up and down with balance.
Bench was godawful, still messing about with flat feet. Did the high rep wide grips because Dan green. Tried new tekkers with the pulldowns because Kai greene. Easily led.

Kev M

1,000 posts later...

Was just showing someone the gym today so just messed about really

Squat
110kgs x 5

Sumo block pulls, ~4 inches below knee
200kgs x 2 and then grip failed, terrible smooth bar, first time this has been an issue

Cable row
Plate 16 x 12

Hypers
3 x 12

Kev M

Bench
100kgs 5 x 3

Oly squat
100kgs x 20

Flyes ss hammer curls
15s 4 x 12

Bench
85kgs 4 x 6

GM's ss bb curls
40kgs 5 x 5. ss 5 x 6

Kev M

Deads
145kgs 4 x 3

Incline bench
Easy pauses
70kgs 2 x 3
75kgs x 3
77.5kgs x 3

Block deads, off smallest box ~ 5 inches
150kgs 4 x 3

Leg ext.
plate13 5 x 8

Crunches w/ 8kg db s/s dips
4 x 8 ss 4 x 8



all easy but some truly awful deadlift technique, possibly not using the belt in ages has me not bracing my core or 'blowing out' properly, or sometimes I find I struggle to get the technique solid with relatively lighter weights. Some okay volume anyway and moved at a fast pace, less than a minute between all sets.

Kev M

Bench
Few pauses and moving as fast as possible ~30 seconds between sets
Bar x 40
40 x 20
60 x 12
65 x 7
70 x 6
80 x 5
85 x 4
90 x 3,3
100 x 2,2
90 x 3,3
85 x 4
80 x 6
70 x 8
65 x 10

Squat
100kgs x 20

Db row
30kg to the death, got a good few

Hammers ss rolling tri ext
10s x 10
12.6s x 10
15s x 10
17.5s x 10,10

Ez preachers
40kgs to the death, got about 23




Sheiko style benching and deads atm. Still learning to squat otherwise.

Kev M

Oly squat
Paused 120kgs few doubles
100kgs x 20

Bench
Paused 105kgs 5 x 2

Oly squat
Paused 115kgs few triples
102.5kgs x 20... Pretty rough, hips shooting up first for the last few

Db flyes ss alternate curls
15s 5 x 8

Dips ss one legged kb deadlift
4 x 8

Good mornings ss bb curls
45kgs 4 x 10


That took forever.

Kev M

Deadlift to knee with 1 sec pause
135kgs 4 x 3

Leg press
180kgs x 6
220kgs x 6
260kgs x 6
300lgs x 6
320kgs x 6

Bench
Paused 100kgs 4 x 3

Deadlift
145kgs 4 x 3

Standing calves
140kgs to the death, about 30

Seated calves
50kgs 3 x 20


Pretty easy just continuing the sub maximal volume work. Messed up the deads to the knees as the rep should end after the one sec pause however I finished all them out because I'm a genius.
Should note that no belt or straps etc are ever being used these days, weight is too light I suppose

Kev M

Oly squat
130kgs 3 x 2
105kgs x 20

Bench paused
110kgs few singles

DB rows ss db tri ext
4 x 12


Crap squatting, full depth on everything but I just don't really feel 'solid' enough particularly at the bottom position. The 20 repper is a beltless oly PR of sorts so the illusion of progress is still strong.
Easy benching, did way more sets in the 100-105 range than indicated and backed right down to 70 aswell.

Kev M

Oly Squat
105kgs x 20

Bench
Paused 105kgs 5 x 3

Oly squat
Paused 120kgs 4 x 3

Incline flyes ss db curls
17.5s 3 x 10

Super wide grip bench feet up
60kgs paused x 20

Tri pressdowns ss 30sec planks
3 x 12


The squatting has fairly battered me.

Kev M

~3inches Deficit deads
140kgs 5 singles

Bench paused
120kgs 2 x 2
80kgs x 20

Box deads, small box ~ 4 or 5 inches high
170kgs 5 singles

Db lateral raise
9kg db 5 x 12

Leg raises
3 x 12

Rear delts
2 x 20



All moved well and easy, but feel fairly beat up atm. Think it might be the volume of benching - going over 100 for many sets a week is taking its toll

Kev M

Bench paused
100kgs 4 doubles

Oly squat
120kgs x 2

Switch to

Low bar squat
With belt and sleeves
120kgz x 2
140kgs x 2
160kgs x 1
170kgs x 1
180kgs x 1
195kgs x 1.. PR (by 2.5kgs)

Oly squat paused
120kgs 3 x 3

Bench paused
80kgs x 20

Db flyes ss curls
Light 3 x 10

Hyper ext
4 x 8, one set with 5kg plate behind head


Had a training partner today so went up in the squat. Switching to low bar and using some equipment, I changed absolutely nothing in the set up otherwise. Instantly felt like I had a body to push off, also had instant shoulder discomfort. Could have done 200+ but am still very happy with this. The volume with light enough oly's seems to be good for me, let's me go pretty hard without injury.
Took bench pretty easy, was gonna do heavier doubles but again shoulders feel a bit battered. Might max the deadlift with using the belt during the week maybe.

Kev M

Lat pulldown
Plate12 2 x 12

Paused cg bench, 2 fingers on smooth
115kgs x 1
100kgs x 5

Oly squat paused
130kgs or 140kgs x 1... Not sure what I did.. Whoops
60kgs x 20

Chest supported row
5 x 10


Did cg bench because it doesn't annoy my elbow, I think because i twist it more when wide, so strangely enough cg feels better because it's more straight up and down for the elbows.
Worked up to a smooth single on squat, trying to pause deep like Clarence. Might call these Clarence squats from now on. Quads are a weak link for me, always have been. Think these strict pauses force me to get and hopefully keep good positions.

Kev M

Oly skwaat paused
130kgs x 1
100kgs several x 5

Lat pulldown close pull up grip
Plate12 2 x 12

Deads
145kgs few triples

Preachers
40kgs x 10

Alternate curls
Light 5 x 12


I think 130 is about as much as I've got with good form, and the goal is to not let my hips shoot and back take over. So high bar deep paused for the win. Makes me feel elitist, albeit with crap all weight.
Deads moved fast.

Kev M

Oly skwaat paused
130kgs x 1
102.5 kgs 3 x 5

Btn wide grip presses
Bar 4 x 20
Just trying to stretch shoulders really
Ss with
Rg curl
Bar 4 x 20

Kev M

Oly squat paused
130kgs x 1
70kgs x 20

Strict press
50kgs 5 x 10

Kev M

Oly squat paused
132.5kgs x 1
105kgs x 12

Strict press
55kgs x 12,12
50kgs x 12
50kgs super slow negatives 2 x 5

Upright row

Curls



All good in the hood.

Kev M

Yesterday
Oly squat 105kgs x 20, bounced like tigger

Today
Strict press 85kgs x 1


Pretty tied for time so these were very short sessions, the squat one took about 5 minutes total.
Today's was maybe 10 minutes shooting up to that single. PR is 90kgs.. if I worked up smarter and went apeshi!t.. might go next time.

Kev M

Strict press
60kgs 5x5
50kgs x 15

Snatch grip rows
60kgs 3 x 12

BB curls
40kgs 3 x 12

Abs



Very busy the past week, just getting in what I can, swinging the KB and doing push-ups a few times a day.

Kev M

Yesterday

Cg bench
85kgs 4 x 12

Oly squat
100kgs x 27 and died

Deadlift
135kgs x 24

Strict press
60kgs x 12


Been very busy to the point where I've had no motivation to go to the gym this past while, am still swinging the kb and doing push-ups throughout the day, and busting out the skipping rope most mornings. Went in yesterday and just went batsh1t for reps. Absolutely paraplegic right now.

Kev M

Cg bench
85kgs x 16
80kgz x 15
70kgs x 15

Squat
Felt godawful so did a few light sets

Machine row
80kgs 2 x 20

Lat pulldown
3 x 12

Rope pressdowns
Plate8 x 20-12-7

Kev M

Exams the last few weeks so haven't been training really, but

Last night

Cg bench
80kgs x 20

Deads 140kgs x 10

Some back stuff


And have been swinging the kb every day as always. Have been tighter on the calorie front the last while aswell, so despite being small and weak and barely training I probably am in the best shape I've been in in years... Brad Pitt fight club minus the face

Kev M

This week

Squat
90kgs x 10

Leg Press
180kgs x 30 - middle top bottom positions 10 reps each

Seated Calves
80kgs x 26

CG bench
90kgs x 10,10




Deads
140kgs 4 x 3

Deads off low blocks
150kgs 4 x 3

Hammer Pulldowns
100kgs x 16

Strict Press
65kgs 4 x 3

Wide grip seated rows
plate 12 x 12

Kev M

Monday

Oly squat
100kgs x 20

Leg Press
230kgs x 30 - 10 mid, 10 high, 10 low.

CG bench
100kgs x 10

Seated calves
85kgs x 20+ to failure




Yesterday

Deadlift to knee with 2 sec pause, wide grip
125kgs 4 x 3

Deadlift full ROM
135kgs 2 x 3, 1 x 6

Strict Press
65kgs x 3,3
67.5kgs x 3,3

Seated row
plate13 x 14 rp 4