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Leaving the nest
VW 1
That warm nest which Hanley had constructed for me at RevFit.
He had brought me from never having looked at a barbell never mind put one on my back, and gave me a passion for lifting things in whatever way I could.
Unfortunately circumstances (herself going back to work after maternity leave) dictate that my 20 months at RevFit have come to an end and I need to find a new gym.
So enter FlyeFit Swords.
The plan is to maintain and improve the 3 main compound movements, over a two day split, twice a week.
When I started with James in January 2013, I weighed 82kg and around 20% BF with no numbers for my lifts.
At last test week I weighed in at 75kg, and the results of the test were
Squat 140kg (5kg PR)
Bench 87.5kg (2.5kg PR)
Deadlift 150kg (Previous test had been 165kg)
Although I got 2 PRs I was pretty disappointed with the week, I had had a great training cycle (high point being the week before the final deload Squatting 130kg for 8 reps after two singles and benching 80 for 5 after two singles)
So chalk it down to experience and move on.
I hadn't trained in a month prior to Wednesday last week due to an ankle injury, and sorting out the new gym arrangements.
Aaaaaand then a shoulder injury in a football match at the weekend ensured I wouldn't be training Sunday evening as planned.
The workouts will look something like the below, with some changes to the accessory work after each deload
Workout A
Squat (3x6,1x max reps
@70%
of max)
Romanian DL @ 50% of DL Max
Barbell Row/KB Row/Some kind of heavy pull
Light push - Floor press, incline/decline bench - higher volume, lower weight
Overhead press
Workout B
Front squat - 5 doubles, starting at 70% of max single and working up linearly depending on how it goes
DL (4x6 @ 70%)
Bench (3x6, 1x max reps
@70%)
Strict BW pullups superset with Tri push downs
Weight to progress in a linear fashion for main lifts along the lines of
W1 70% 4x6
W2 80% 4x5
W3 90% 4x4
W4 deload
W5 75% 4x5
W6 85% 4x4
W7 95% 4x3
W8 deload
W9 80% 4x4
W10 90% 4x3
W11 100% 4x2
W12 Deload
W13 Test
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Comments
VW 1
Have had a few sporadic workouts since the last logged one. Between work and back to football training haven't been doing anything regular.
Got a spare hour last evening and got a few bits in.
Squat
Bar 2 x 10
60kg x 8
80kg x 5
100kg 5 x 5
Bench
Bar x 10
40kg x 8
50kg x 5
60kg 4 x 5, 4
Seated DB Incline Press
15kg 2 x 8, 1 x 6, 1 x 5
Hammer curls
15kg 4 x 8 per arm
VW 1
Done last week.
Front squat
bar x 10
50 x 5
60 x 3
70 x 2
80 4 x 2, 1 x 5
Deadlift
Warm ups to 110kg 5 x 5
DB Bench
20kg 4 x 8
DB front raise to shoulder
7.5kg 4 x 8
VW 1
Got a squat workout in but not logged a couple of weeks ago.
110kg 5 x 5
Incline Bench DB press
20kg I think, 4 x 8
Other accessory work..
VW 1
Squat this evening
120kg 4 x 5, 2
Lost the fight in the last set and gave up. Played a football match yesterday so we put that down to fatigue.
DB Bench press
22.5kg 4 x 8
DB front raise to shoulder
10kg 4 x 8
DB row 30kg 3 x 8
Hammer curls 20kg 3 x 8
VW 1
Squat
Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 3
125kg 4 x 3
100kg 2 x 5
Db bench
22.5kg 4 x 8
Db front raise to shoulder
10kg 4 x 8
Db row
32.5kg 3 x 8
Hammer curls
20kg 3 x 8
VW 1
Consistent squat training yielding results, who'd have thunk it.
Very happy with how I've progressed over the past while due to actually showing up in the gym once a week.
Squat
Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
135kg 3 x 2
130kg 2 x 2
Db bench
25kg 4 x 8
Db front raise,doing these along with hanging for 30-45s in between squat sets to help a niggly shoulder. Instead of increasing weight I'm slowing the movement as much as I can bear and controlling it completely.
10kg 4 x 8
Db row
35kg 3 x 8 per arm
Hammer curls
22.5kg 3 x 8
VW 1
Very limited time today, only 30 mins.
Squat
Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg 5 x 1
VW 1
Took Xmas off as I was lazy plus miserably sick.
Squat
Bar 2 x 10
60kg x 8
80kg x 5
100kg x 5
100kg 4 x 8
VW 1
Squat
Bar x 10
60kg x 8
80kg x 6
70% 1rm
105kg 4 x 6
Lunge
15kg per hand 3 x 8
Standing DB press
10kg 3 x 8
Incline bench db
12.5kg 3 x 12
Will add another leg exercise for 12 reps next week, was feeling pretty tired after the first two lots and short on time too.
VW 1
Did a quick work up to a single that took a good effort to get back up as a gauge of where to start with bench as I haven't done it in many months.
Bar x 10
40kg x 6
50kg x 4
60kg x 3
70kg x 1
Felt like a lot of effort!
Back to 70%
50kg 4 x 6
DB bench
20kg 4 x 8
Hammer curl
15 kg 4 x 8
Skull crusher
10kg bar 4 x 12
Front shoulder raise
7.5kg DB 4 x 12
VW 1
Front squat
Bar x 10
60kg x 5
70kg x 3
80kg 5 x 2
Deadlift
Bar x 10
60kg x 8
80kg x 5
110kg 4 x 6
Bent over bb row
30kg x 8
50kg 4 x 8
Upright bb row
30kg 4 x 8
VW 1
Squat
Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
112.5kg 4 x 5
Lunges
17.5kg 4 x 8
OH DB press
12.5kg 4 x 8
Incline barbell press
35kg 12, 9, 8, 8
VW 1
Bench
55kg 4 x 5
DB bench
22.5kg 4 x 8
Hammer xurl
17.5kg 4 x 8
Skull crusher
12.5kg 4 x 12
Db front raise
10kg 4 x 12
Deadlift
Bar x 20
60kg x 8
80kg x 5
100kg x 3
115kg 4 x 5
VW 1
Squat
Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg 4 x 4
Lunges
20kg 4 x 8
OH DB press
15kg 4 x 8
Incline DB press
17.5kg 12,9,8,8
VW 1
Bench
Bar x 10
40kg x 8
50 x 5
60kg 4 x 4
DB Bench
25kg 4 x 8
Hammer Curl
20kg 4 x 8
Skull crusher
15kg 4 x 12
DB front raise
10kg 4 x 12
VW 1
Front squat
Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
85kg 5 x 2
Deadlift
Bar x 10
60kg x 8
90kg x 5
120kg 4 x 4
Bent over row
55kg 4 x 8
Standing barbell row to chin
35kg 4 x 8
Cleans
35kg 4 x 12
VW 1
Squat
Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
127.5kg 4 x 3
Barbell Lunges
45kg 4 x 8 per leg
Standing OH DB press
17.5kg 4 x 8 per arm
DB Incline press
17.5kg 12, 8, 8, 7
VW 1
DB bench
27.5kg 2 x 8, 7, 6
Hammer curls
22.5kg 3 x 8, 7
Bench
Bar x 10
40kg x 6
50kg x 4
62.5kg 4 x 3
Skull crushers
20kg BB 4 x 12
DB front raise to shoulder
10kg 4 x 8
VW 1
After a two week break due to snow and then laziness for a week, back at it last night.
Front squat
Bar x 10
40kg x 8
50kg x 5
60kg x 4
80kg x 2
90kg 5 x 2
85% Deadlift
Bar x 10
60kg x 8
90kg x 5
110kg x 3
130kg 4 x 3
Bent over row.
60kg 4 x 8
Couldnt manage with the standing rows or cleans, my wrist has been bothering me. Fine when I'm keeping it straight, but when trying to do any activity where it needs to bend I'm struggling.
Did a couple of reps of the standing rows and it was really uncomfortable so left it off.
VW 1
Squat
Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
135kg 4 x 2
DB Lunges
22.5kg 4 x 8
Standing DB press
17.5kg 4 x 8
VW 1
Bench
Bar x 10
40kg x 8
50kg x 5
60kg x 3
65kg 4 x 2
DB bench
25kg 8,8,7,5
Hammer curls
20kg 4 x 8
Skull crushers
20kg 3 x 12
DB front shoulder raise
10kg 3 x 8 per arm
VW 1
Front squat
Bar x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 2
90kg 5 x 2
Deadlift
Bar x 10
60kg x 8
90kg x 5
120kg x 3
140kg 4 x 2
Bent over row
60kg 3 x 8
BB row to chin
35kg 3 x 8
VW 1
Had difficulty getting a free squat rack so the session went in reverse
Standing DB press
15kg 4 x 8
Incline DB bench press
15kg 12,10,10,9
Leg press
80kg 4 x 10
Lunges
20kg per hand, 4 x 8
Squat
Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
142.5kg 4 x 1
VW 1
Bench
Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg 3 x 1, 4
Was feeling strong so went for max reps on the last set.
Probably somewhat newbie gains as i havent trained chest/bench in a structured manner in a while.
DB Bench
25kg 4 x 8
DB front raise
10kg 4 x 8
Weight remaining constant on these and becoming more and more controlled
Hammer curls
22.5kg 4 x 8
Skull crushers
22.5kg 4 x 12
VW 1
Front squat
Bar x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 2
90kg x 1
100kg 5 x 2
Deadlift
60kg x 8
90kg x 5
120kg x 3
140kg x 1
150kg 4 x 1
Bent over row
62.5kg 2 x 8
Ran outta time and had to leave the remaining accessory work. Good session tho, will try to get a video of my DL form next week to make sure it's decent.
VW 1
Squat
Bar x 10
60 x 8
80 x 5
100 x 3
112.5kg 4 x 6
Lunge
22.5kg DB 4 x 8
OH DB Press
17.5kg 4 x 8
Incline DB Press
17.5kg 4 x 12
VW 1
Bench
Bar x 10
40kg x 8
50kg x 5
60kg 4 x 6
DB Bench
27.5kg 3 x 8, 6
Hammer curl
25kg 8,8,8,7
Skull crusher
22.5kg 3 x 12
DB front raise
10kg per hand 4 x 8
Decline bench
40kg 4 x 8
VW 1
Front squat
Bar x 10
50kg x 8
70kg x 5
90kg x 3
105kg 5 x 2
Deadlift
Bar x 10
60kg x 8
90kg x 5
117.5kg 4 x 6
Bent over BB row
65kg 4 x 8
VW 1
Squat
Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg 4 x 5
OH DB Press
20kg x 8,6,4,4
Lunges
25kg dbs 4 x 8
VW 1
Bench
Bar x 10
40kg x 8
50kg x 5
60kg x 3
65kg 4 x 5
DB Bench
27.5kg 8,6,6,6
Decline bench
45kg 4 x 8
Skull cusher
22.5kg 12,9,9
Hammer curl
22.5kg dbs 4 x 8
