Kev's Training Journal

siochain · 06-01-2014 09:43AM

Kev M wrote: »

Strict presses felt like the first time back benching, all over the place and my right side is a bit weaker, maybe again down to boxing or just less tightness in my upper back or lat, but hopefully if I just focus on forcing form it will sort itself out in a few days just like bench did.

Are you south paw?

Kev M · 06-01-2014 06:53PM

siochain wrote: »

Are you south paw?

Nope, just use my lead hand (left) much more.

Kev M · 06-01-2014 07:00PM

Lat pulldown
Plate60 3x12

Strict press
52.5kgs 7x5

Squat
65kgs 2x20

DBcurl
15s 3x10

Tri pressdown
3x12

Kev M · 08-01-2014 03:51PM

Way too early this morning

Squat
70kgs 2 x 20

Just still bouncing them, not locking out. Was actually pretty tough im near ashamed to say.

Strict press
55kgs 8 x 4

Easy. thank god.

I might seriously have just learned to squat. only took about 7 years.

Kev M · 10-01-2014 09:11PM

Today Benching moar than i squat 4 lyfe

Lat Pulldown
plate65 3 x 8

Strict Press
57.5kgs 9 x 3 1 x 4

pretty easy, bit inconsistent with form, right side feels to be evening up a bit, just gonna keep cracking away at it.

Squat, beltless
75kgs 2 x 20

bounced the first set, bitched out after 10 on the second because my lower back was pumped to bits, painfully paused out the rest of the set. All easy reps but just not used to the time under the bar. Might now go a bit heavier in the 8-10 rep range for a few sessions as thats 4 high reppers now.

DB row
35kg x 12
45kg x 12 each side..

Was gonna BB row but since it took quite a while to reconfigure the squat rack mechanism then do my sets, with two lads wanting the bar i just gave it up. hashtaggymetiquetteniceguy

Kev M · 15-01-2014 12:24AM

Should really start doing a warm-up

Squat, beltless
60kgs x 10
70kgs x 10
80kgs x 10
90kgs x 10
100kgs x 10

Strict Press
40kgs x 6
52.5kgs 6 x 6

BB row
60kgs 2 x 20

Lat Pulldown
plate70 3 x 6

Upright row
30kgs 3 x 12

Squat went well, all reps moved fast, form felt good, am managing to bury squats well below parallel with a wide-ish stance and stay in a good position which is something I used not to be able to do, a cue that's been unreal has been to pull my hips forward, because rather than thinking about all the small details I can just focus on this and everything else just happens automatically, might be of some use to somebody out there. Granted there's not actually much weight on the bar but it looks promising!
Easy strict press and some light back work. Would like to think I could take a crack at a strict press PR in a few weeks but that might be being a bit optimistic.

Alf Veedersane · 15-01-2014 07:50AM

Kev M wrote: »

a cue that's been unreal has been to pull my hips forward, because rather than thinking about all the small details I can just focus on this and everything else just happens automatically, might be of some use to somebody out there.

That and pushing my knees out more have made a big difference!

Kev M · 16-01-2014 11:48PM

Tonight

Strict Press
55kgs 7 x 5

DB flyes
15s 3 x 12

Tri pressdowns
3 x 12

DB curls
3 x 12

Ab pulldown machine
2 x 20

Wanted to squat but couldn't get into the rack, will do so sunday morning.
Strict press went fairly easy. Cleaning all sets from the floor, always every session.
The rest was fluff.

Kev M · 20-01-2014 10:43PM

Tonight

Lat Pulldown
plate60 3 x 10

Strict Press
57.5kgs 8 x 4

Squat, beltless
up to 120kgs x 3
then 80kgs x 20, bouncing as many as i could then pausing between reps at top for the last few

DB row
45kg DB x 12 each side

Abs
some planks and leg raises and crunches

Felt pretty good.

Kev M · 24-01-2014 10:18PM

Tonight

Strict Press
60kgs 10 x 3

DB flyes
10s x 12
15s x 10
17.5s x 10
20s x 10,10

DB OH ext.
20kgs x 10
25kgs x 10
30kgs x 10,10

DB curls
few x a few

Rope pressdowns
light x about 50

Hammer curls
15s x 20

Good God that pressing was boring. Went fairly easy. Bar speed was good. Was able to man handle the weight if I didn't hit a decent groove which was reassuring. Meh. Might go back to benching now. Or just do a max strict press session in a few days first.

Kev M · 28-01-2014 09:58PM

Yesterday

Strict press
bar x loads
40kgs x 3
50kgs x 3
60kgs x 1
70kgs x 1
80kgs x 1
90kgs x nope, nope

Pissed off with that to be honest. Was a strong reverse curl and valiant quarter rep on both... Just technically didn't go about it the right way, was too upright on both atempts and didn't get my lats up and upper back tight enough. That and just wasn't strong enough.

Today

Lat Pulldown
up to plate 70 x 10,10

Bench
bar x loads
40kgs x 10
60kgs x 10
70kgs x 10
80kgs x 10

Squat
100kgs x a few triples beltless buried and paused

DB row
45kg DB x 12,12

Elbows and shoulders are sore. Should have warmed up. Couldn't bench properly at all as right elbow wanted none of it. Will warm up more next time. Should be an obvious thing at this stage. Should also swap out the pop tarts for protein shakes but what ya gonna do.

Kev M · 07-02-2014 11:01PM

Right elbow and both shoulders have been a bit iffy so have done blow all the last few days. Last friday went in and tried to bench for a while but ended up just fluffing about.

Today

DB flyes
10s x 10
12.5s x 10
15s x 10
17.5s x 10
20s x 10
22.5s x 10

Front Squat beltless paused
40kgs x 5
50kgs x 5
60kgs x 3
70kgs x 3
80kgs x 3

Deadlift beltless
60kgs x 5
100kgs x 5
120kgs x 3
140kgs x 3
160kgs x 1

DB row
35kgs x 20 each side

Just doing some band pull apart and ytwl whatever type stuff also. Front squats felt good, bottomed them out completely like nearly touching the floor type of depth thats the only excuse I have for the light weight. Deads went easy, will do 180 beltless soon enough, that could be a pretend PR. Some might say flyes are a waste of time but my man jabs beg to differ.

Kev M · 11-02-2014 06:51PM

Today

Squat, beltless
bar x 20
60kgs x 20
80kgs x 5
90kgs x 3
100kgs x 3
110kgs x 1
120kgs x 1
130kgs x 1,1
60kgs x bounced 20

Bench
bar x 30
40kgs x 20
50kgs x 20
60kgs x 10
70kgs x 10
80kgs x paused 5
90kgs x paused 5
100kgs x paused 2

Triceps pressdown
5 x 12

All went pretty well. Have a plan to do this session every week adding weight, with a deadlift session in the middle of the week, and then another squat and bench for reps day at the end of the week. Gonna do a 6 week run of it starting Monday and hopefully do the IPO meet in April. Right elbow feels crap benching so had to curtail the weight there a bit and then deciced against doing a max reps set of close grips, should be good for a 120 pause at least.

Kev M · 12-02-2014 05:31PM

Lat Pulldown
up to plate 70 x 11

Speedy Deadlift
100kgs x loads of singles

SLDL
100kgs x 5,5,5

BB row
60kgs x 20,20

Upright row
30kgs x 10,10,10,10

BB curls
30kgs x 10,10,10,10

Leg Raises
x 20,20

All good, increase weight on everything next week.

Kev M · 17-02-2014 10:11PM

Tonight

Squat, beltless
bar x 20
50kgs x 10
60kgs x 10
80kgs x 5
90kgs x 3
100kgs x 1
110kgs x 1
120kgs x 1
130kgs x 1
135kgs x 1
130kgs x 1

Bench
bar x 40
40kgs x 20
50kgs x 10
60kgs x 10
70kgs x 10
80kgs x 5
90kgs x 1
100kgs paused x 1
105kgs paused x 1,1,1

CG bench
80kgs x 10

Triceps pressdowns
plate20 x 10
plate25 x 10
plate 30 x 10,10

Really tired, elbow better but still a bit bothersome, was as controlled as could be with all singles, very happy with squat depth, best I've done, however there is a definite issue with keeping tight. In order to position myself i compromise my upper body position, or my upper body isn't strong enough to keep itself together, either way I'm working on it.

Kev M · 19-02-2014 10:28PM

Tonight

Lat Pulldown
plate40 x 20
plate50 x 10
plate60 x 10
plate70 x 10
plate80 x 10,10

Deadlift, beltless
60kgs x 5,5
100kgs x 3
120kgs x 3
140kgs x 1
150kgs x 1
160kgs x 1
170kgs x 1

SLDL
90kgs x 8,8,8

BB row
70kgs x 20,20

Upright row
35kgs x 12,12,12

BB curl
35kgs x 10,10,10,10

Grand. Thats a session I can do without any injury bothers. All went well, will speed pull next week and add weight across the board otherwise, and go 180 beltless the following week, then likely add the belt in the following sessions to hopefully get up over 200.
Was thinking about my squat last night, as you do, and have come to the conclusion that I need more quad and ham work. When I was squatting my strongest I was doing high intensity high rep ham curl and leg ext supersets as assistance. I know alot of people won't give these exercises much credit, but these people are probably built to squat. It's like doing tricep extensions for bench, and us tall skinny white boys need that sh!t.

Kev M · 22-02-2014 12:02AM

Tonight

Leg extension s/s hamcurls
4 x 20

Oly squat bounced
bar x loads
50kgs x loads
60kgs x 20,20

bench
bar x loads
40kgs x 30
50kgs x 20
60kgs x 10
70kgs 5 x 10

DB flyes
15kg DB's 4 x 10

Wanted to bench a heavy 6 x 6 and squat 85 2 x 20 but have to go easy on my elbow and shoulder. Started and right away knew it wasn't really happening. This program is quickly turning into deadlift proper then token everything else.

Kev M · 25-02-2014 12:34AM

Tonight

Squat
60kgs x10
70kgs x 5
80kgs x 5
90kgs x 3
100kgs x 1
110kgs x 1
120kgs x 1
130kgs x 1
140kgs x 1,1
Paused 120kgs x 2

Bench
40kgs x 40
60kgs x 12
70kgs x 6
80kgs x 6
90kgs x 3
100kgs x 1
107.5kgs x1, paused 1, paused 1

Cg bench
82.5kgs x 12

Tri press downs
4 x 20

Doing what I can without further hurting the shoulder. Squatting high bar, felt pretty good, should be good to keep increasing weight every week for a while and get the bar position a bit lower when shoulder is better, bench was easy.

Kev M · 26-02-2014 10:00PM

Tonight

Lat pull down
Up to plate 13 x 10

Speed pulls
105kgs loads of singles

Bb rows
75kgs x10,20,20

Upright row
40kgs x 12,12,12,12

Bb curl
40kgs x10,10,10,10

The boring sesh. Rows were getting fairly rough, might go db rows next time or drop reps with 80

kevpants · 27-02-2014 09:24AM

Doing the IPOs! Nice one.

Kev M · 28-02-2014 11:21PM

Ham curl and leg extension super sets

Paused front squats
Up to singles with 90kgs

Bench
80kgs loads of sets x 6

Pec dec
3 x 20

Doing what I can, elbow again was acting up. Maybe should have spent the first few weeks after my layoff just lifting the bar. The max oh press and bench attempts within a few weeks probably weren't a great idea. Ah well.

Kev M · 04-03-2014 01:34AM

Front squats
All reps buried and paused
Few singles with 100kgs

Bench
Few paused singles with 110kgs

Cg bench 85kgs x 11

Tri ext.

Conservative effort.

Kev M · 06-03-2014 07:36PM

Lat pulldown
up to plate 14 x 10

Deadlift, beltless
60kgs
90kgs
100kgs
120kgs
140kgs
160kgs x 1
180kgs x 1
190kgs x 1
140kgs x 5,5

Cable row
Up to plate 14 x 10

Upright row
40kgs x 12,12,12

Preacher Machine
4 x 12

Made some sideways videos. Happy I did as it's pointed out some stuff to me. I knew I was rounding on the singles, but I felt like I was getting much lower and moving much slower. Made an effort to stay down a bit for 190 and actually felt better than 180. Although it looks the same. Lots to work on.

160

https://www.youtube.com/watch?v=8YP_YweCSbI

180

https://www.youtube.com/watch?v=qr-IPXw8HRQ

190

https://www.youtube.com/watch?v=Ek-Erp_f6a4

Kev M · 09-03-2014 06:35PM

Front squat, paused
40kgs
60kgs
80kgs
90kgs
100kgs x 1
110kgs x 1
100kgs x 2,3

Bench
Bar x loads
40kgs x 20
60 kgs x 10
70kgs x 10
80kgs x 10
90kgs x 10
95kgs x 8
100kgs x 5

Good session.

Kev M · 09-03-2014 06:53PM

today's 110 fs

https://www.youtube.com/watch?v=-4bemXVnSj4

Kev M · 11-03-2014 06:54PM

Deadlift
140 x 5
150 x 5,5

Row
80 x 10,10

Upright row
45 x 10, 10

Curls
30kgs x 10,10,10,10,10

Lat pull down
Plate 70 x 12,12

Kev M · 16-03-2014 06:06PM

Front squat
Up to 110 x 1
80 x 5 paused

Strict press
50kgs x 10, 10

Pec dec
Up to plate 9 x 12

BB curl
40kgs x 10, 10

Tri pressdowns

Abs

Wasn't really feeling it today, will look for a paused 120 fs soon.

Kev M · 17-03-2014 05:47PM

Squat
Felt crap

So

Front squat
110

Strict press
55kgs. 5x5

Reverse hyper

Side laterals

Pec dec

Pumped

Kev M · 18-03-2014 04:46PM

Deadlift
few singles at 180

Row
60kgs x 20,20,20,20

Upright row
45kgs x 10,10,12

Curl
40kgs x 10,10
45kgs x 10

Lat pulldown
up to plate 75 x 10

Leg Press
200kgs x 10,12

Ham Curls
2 x 12

Strength wasn't there at all today.

Kev M · 24-03-2014 05:28PM

Front squat
Bar x loads
60kgs x 5
70kgs x 5
80kgs x 5
90kgs x 5
100kgs paused x 1

Bench
Bar x loads
40kgs x 20
60kgs x 20
80kgs x 12
100kgs x 1
110kgs good pause x 1
100kgs x 7

Cg bench
Few sets to failure with 70kgs

Tri pressdowns
Kept going up Til I couldn't get 10

Missed the last week or so and diet has been sweets throughout the day, maybe a tesco meal deal around midday and a takeaway at night. Feeling good for it nonetheless. Not particularly fat right now either.

Kev's Training Journal

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