Kev's Training Journal

Hanley

Kev M wrote: »

4x

Sun - military
Mon - deadlift
Wed - Bench
Thurs - Squat

and short abs/calves/bicep session on one other day. The most important day really :rolleyes:

4x killed me for some reason... and ya know I deal well with volume

And haha I know how much you love those pump sessions.

HatField

Nice log man

Kev M

14.09.09
5/3/1 C1 W2 D2 '3 day'

Deadlift
60kgs x 8
60kgs x 8
110kgs x 3
125kgs x 3
light belt on
140kgs x 11


Speedy Pulls
105kgs 4 x 3

DB rows
20kg DB x 10
30kg DB x 10
42.5kg DB x 20

GMs
40kgs 3 x 10

HamCurls
3 x 10

Decline Abs
x 12
w/ 5kg on face x 12
w/ 10kg on face x 12



More intense than usual today. Happy with 11 reps and DB rowing.
Deadlift form wasn't great, I was involving my quads more breaking the weight off the floor, which sort of shifts my balance forward making lockout more difficult. Trial and Error.

Kev M

Hanley wrote: »

4x killed me for some reason... and ya know I deal well with volume

Overall 5/3/1 is actually leaving me far more beat up than I thought it would. Deadlift for reps is no joke

You lost weight, did a ton of crossfit/cardio, while simultaneously pushing your top-end sets very hard. I think that would kill just about anybody!

Kev M

HatField wrote: »

Nice log man

Thanks dude, hopefully over time it'll show some nice progression.

Kev M

16.09.09
5/3/1 C1 W2 D3 '3' day

Bench
50kgs x 10
50kgs x 10
70kgs x 6
75kgs x 3
85kgs x 3
95kgs x 10

Paused bench
80kgs x 8,6

Dips
bw x 10,10,10,8,6,8

Wide grip parallel bar pulldowns
75 x 8,8,8,8

Cable Hammer curls w/ lat pulldown parallel bar
45 x 10
52.5 x 12,10,8,8

Barbell curls
20kgs x 12
40kgs x 8,8,6,6...tired

Hammers across body
15kg DBs x 8
10kgs x many reps 'feel set'



The top bench set might be some class of a PR, if nothing else it'll be something to measuse myself against in the coming weeks/months.
Triceps were definitely overdone last Sunday, did the first set of dips and thought 'oh sh|t', but managed to power on through for 50+ reps.

After finishing all of the above I did my usual HammerStrength stretching, which just involves holding stretches in the lat and chest machines. One of the things I sometimes do is face the HS lat pulldown head on, take the handles and basically arch into a deep stretch. After finishing that movement today, two lads copied it except turned it into some sort of 2 inch ROM ab exercise and took it in turns treating it like sets, adding weight as they went (which is completely pointless because there was enough there to keep the handles from really moving). I said that I just used it like that to stretch, they said they knew. Good stuff, rock on' brothers!

Kev M

17.09.09
5/3/1 C1 W2 D4 "3" day

Squat
20kgs x 10
60kgs x 8
60kgs x 8
95kgs x 3
107.5kgs x 3
heavy belt on
120kgs x 10...PR

Close Stance, high bar, deep oly style squats
62.5kgs 5 x 10

Cable Ab Pulldowns
52.5 x 12
82.5 x 12
97.5 3 x 12

Leg adductor machines superset
3 x 12 each



Good session, 120 x 10 has evaded me the last 3 or 4 times so it's good to have it done now.
The rep max calculator puts my squat at 160 now. Live and die by the rep max calculator. :cool:

Hanley

It's about damn time!!! Well done!

kevpants

120 x 10 was a sweet set as well. Very strong looking. Even when it got heavy you kept your shape.

cardio,shoot me

Congrats dude, 160 be a beast of a max!

Kev M

Thanks fellas, squatting has felt like it's not really making any progress which can be de-motivating, but when I think about it over time I've put about 20kg on it in the last 5-6 months. Nothing crazy, but as long as there's steady increases like that then I know the training is effective and I can keep moving forward.

Kev M

20.09.09
5/3/1 C1 W3 D1 "1" day

Military
20kgs x 10
40kgs x 10
45kgs x 5
52.5kgs x 3
57.5kgs x 8
50kgs 3 x 10

Close Grip bench
50kgs x 10
80kgs x 5
90kgs 5 x 5, pausing some reps

Tricep pressdowns
37.5 x 40
52.5 x 30
60 x 20,10


Military press is not my friend, very hit and miss with the form.
Close grip bench continues to improve, stronger than ever atm.
Cutting back the volume this week a little so I'm not destroyed for the top sets.
Went with high reps for triceps because I hurt my elbow last night, and had a feeling heavy DB work might be looking for trouble.

cardio,shoot me

Kev M wrote: »

Military press is not my friend, very hit and miss with the form.

sure its only military press like :pac:

Kev M

cardio,shoot me wrote: »

sure its only military press like :pac:

Bang on the money, it's really just an assistance exercise tbh

Inspector Coptoor

i feel the same about the Military press
i did my 531 week 3 1 day yday and maxed out 60kg x 8

it;s a very humbling exercise.

nice work on the close grip bench pressing

cardio,shoot me

indeed, i mean who cares about military press strength cough cough "L" cough cough

itsallaboutheL

cardio,shoot me wrote: »

indeed, i mean who cares about military press strength cough cough "L" cough cough

i have the shoulders of a minor god....

cardio,shoot me

Buddha?

Kev M

21.09.09
5/3/1 C1 W3 D2 "1" day

Deadlift
60kgs x 8
60kgs x 8
100kgs x 5
117.5kgs x 5
130kgs x 3
147.5kgs x 6

DB rows
20kg DB x 12
30kg DB x 12
42.5kg DB x 12,10

Ab Bench
x 50



Very tired today so didn't push anything really hard.
Form on deads was better than last week, still inconsistent though.

Kev M

23.09.09
5/3/1 c1 w3 d3 "1" day

Bench
50kgs x 10
50kgs x 10
60kgs x 7
80kgs x 5
90kgs x 3
102.5kgs x 6... little help @ top of 7th so can't really give it, but it was there.

Incline Dumbells
17.5s x 12
27.5s 5 x 10

Wide parallel grip pulldowns
52.5 x 10
82.5 4 x 8

Shrugs
60kgs x 20
100kgs x 30,20,15

Seated alternate curls
20kg DBs 3 x 8

pushups
x 15,15,15

Facepulls
3 x 16



Time to pull out the excuses.... used the black bar, so bench sets were all 2/2.5kgs heavier than written, and also the 7th rep was there, spotter just touched it as it slowed. I wanted 8 tbh and am a bit p!ssed off over that now.

Inspector Coptoor

serious benching lad
fair play

Kev M

24.09.09
5/3/1 c1 w3 d4 '1' day

Squats
20kgs x 10
50kgs x 8
50kgs x 6
80kgs x 5
100kgs x 5
112.5kgs x 3
127.5kgs x 8.. PR

Deep oly-style squats, pauses at bottom
60kgs 5 x 10

HammerStrength Hamstring Curls
15kgs x 12
30kgs x 12
35kgs x 12,15



Solid little session tonight, happy with squatting today, might have had another rep but 8 was sort of pre-planned just to beat the 6s and 7s so far this week.
I'm not increasing the weight on the oly squats, there's no need at this point, they're hitting my quads plenty hard as is and that's all I'm trying to do here.

cardio,shoot me

haha, we hit the same reps on our "1" day

Kev M

cardio,shoot me wrote: »

haha, we hit the same reps on our "1" day

Now lets watch those numbers diminish cycle by cycle until we're scraping for 1 lousy rep.
It could actually be interesting to see how far each of us can go before our '1' day crumbles, being @ the same rep range atm.

cardio,shoot me

that a competition kev?? :P

Kev M

cardio,shoot me wrote: »

that a competition kev?? :P

The obscurest of all competitions, but a competition nonetheless.

cardio,shoot me

well, seeing as weight has nothing to do with it i may actually win it!

Hanley

Kev M wrote: »

24.09.09
5/3/1 c1 w3 d4 '1' day

Squats
20kgs x 10
50kgs x 8
50kgs x 6
80kgs x 5
100kgs x 5
112.5kgs x 3
127.5kgs x 8.. PR

Deep oly-style squats, pauses at bottom
60kgs 5 x 10

HammerStrength Hamstring Curls
15kgs x 12
30kgs x 12
35kgs x 12,15



Solid little session tonight, happy with squatting today, might have had another rep or 4 but 8 was sort of pre-planned just to beat the 6s and 7s so far this week.
I'm not increasing the weight on the oly squats, there's no need at this point, they're hitting my quads plenty hard as is and that's all I'm trying to do here.

FYP.

Kev M

27.09.09
Deloading

Very light OH pressing + close grip benching + flat bench dumbells. 3x12 type of thing.

15mins skipping.

Kev M

27.09.09
Deloading

Skipping for 15mins

Dumbell Rows
35kg DB 4 x 12

StiffLegged deads
50kgs 4 x 12

HammerStrength Rows
40kgs x 10,20

CableCurls
45 x 12
52.5 x 12
65 x 12,13,7

Hammers across body
15kg db's 4 x 10





StiffLegged deads pump my lower back hard. A theory I'm coming up with is that my 'mind-muscle' connection with my lower back must be very good. If I focus on just keeping my chest up and pulling through hams then it'll be fine, if I focus on squeezing the spinal erectors then they'll be cramping hard after 1 or 2 sets.
I hear going on the juice can give terrible low back pumps throughout the day, if that's the case then it would kill me!
Also, skipping is awesome, I'm getting really fast.