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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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VW 1

So back in the gym this morning feeling refreshed.

DL

Warm ups to 130kg
150kg 4 x 2

Bent over row

65kg 4 x 6

SLDL

85kg 4 x 8

Shrugs

35kg DB 4 x 8

DB Curls

17.5kg 4 x 8

Felt good, the rest I feel was quite beneficial. Need to get a couple of months of consistent training into me.

VW 1

Haven't been able to get a session in in a while.

Last Wednesday, had a midweek football game. Sunday I had a dead leg from my football game on Saturday.

So got to the gym last night for leg day.

Got a rack and started squatting after a good stretch.

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

135kg 4 x 1

As usual, was OH Pressing after my singles, 50kg for triples

Third single was a little high, probably due to poor set up rather than lack of strength.

Instead of doing the normal programme, I wanted to continue squatting as the singles felt strong and I hadn't squatted in a while so figured it would do no harm.

120kg 3 x 3

After each triple, was doing 80kg bent over rows x 5

100kg (attempted max reps) x 11

Front Squat

40kg x 5
60kg 4 x 6

Took around an hour or so to get through, but felt good to be back lifting relatively heavy and feeling like the strength in my legs was all still there!

VW 1

Bench/Push day on Monday

Bench @ 90%

Bar x 20
40kg x 10
50kg x 6
60kg x 4
70kg x 2
80kg 1, 1, 2, 3

Felt strong after two singles, so had the confidence to go on for a double and triple after the horror show of the last day

OH press

40kg x 6
50kg x 3
55kg x 2
52.5kg 2 x 3

Got the 50, should have upped to 52.5 but got excited and came back for the last two triples

DB incline bench

17.5kg x 6
25kg 5,4,4,3

DB flys

15kg 8,8,8,6

DB front raises to shoulder

No 12.5kgs available, went with 15kg

Getting them up was grand, wasn't as controlled on the way down as I would like

15kg 4 x 6

Session felt strong which was surprising given my recently inconsistent training.

Football season should be wrapping up over the next few weeks so goin to try to squeeze in as much as possible over the summer break.

VW 1

Gym on wednesday, missed the weekend session as I was away.
Got to Flyefit for 10.20 and it was packed, no squat racks/DL platforms or barbells available.
DB Curls
15kg x 8
20kg 4 x 8
DB Shrugs
32.5kg 4 x 8
Bent over BB row
50kg x 8
70kg 4 x 6
SLDL
50kg x6
70kg x 6
90kg 4 x 8
Wasn't expecting my DL to be strong when I got to it, but still felt surprisingly fresh.
60kg x 8
100kg x 5
130kg x 2
160kg 4 x 1
The singles felt ok, grip was a slight issue but probably due to the gym being warm more than anything else.
Really really need to start getting more consistent with getting to the gym, the results when I get there are pretty strong.
Football season is finishing up soon, so that's two training sessions and a match a week less, so will be getting back to gym training three times a week for the summer which I am quite looking forward to.

VW 1

Gonna break the deload week down into a couple of sessions.

Today was leg and shoulders.

Squat

Bar x 20
60kg x 8
80kg x 5
100kg 10 x 3

OH Press

50kg 5,4,4,3,3

Front DB raises

15kg 4 x 6 per arm

VW 1

Chest and other stuff day

Bench

Bar 2 x 10
40kg x 8
50kg x 5
60kg x 3
70kg 6 x 5

DB row, supersetted with DB press

25kg 4 x 8 per arm for the rows
15kg 4 x 8 for the press

15kg 4 x 8 DB front raises

12.5kg 4 x 8 DB flys

25kg 4 x 8 BB upright rows from waist to chin with elbows out, not sure what the actual name is!

Decent session, and job done.

VW 1

Trained on Wednesday after my last football trainin session of the season. Did bench instead of legs as a result.

Bench

Bar x 10
40kg x 10
50kg x 6
60kg x 3
70kg 4 x 3 3020

Threw in the 3020 as it really didn't feel challenging at all

OH BB Press

Bar x 10
40kg x 8
50kg 3 x 3

Incline DB press

17.5kg x 8
25kg 5,5,4,3

DB Flys

15kg 4 x 8

Supersetted with

DB front raises

15kg 4 x 8 per arm

VW 1

In this morning for some leg torture.

Squat

Bar 2 x 10
40kg x 10
60kg x 6
80kg x 4
100kg x 3
120kg 4 x 3

Front Squat

40kg x 6
60kg x 4
80kg 5 x 2

Seated DB OH Press

10kg x 8
15kg x 6
17.5kg 2 x 6
20kg 2 x 6

Reverse lunge

22.5kg DB 4 x 6 per leg

Split squat

22.5kg DB 3 x 8

Was walking out of the gym like bambi. Not
Looking forward to the pain tomorrow!

VW 1

Done on Sunday.

Deadlift

Bar x 20 to stretch
70kg x 10
100kg x 6
120kg x 3
140kg 4 x 3

Barbell row

75kg 4 x 6

SLDL

95kg 4 x 8 - hammys still feeling this one!

DB bicep curl

15kg x 6
20kg 4 x 6

DB OH Press

20kg 4 x 6

VW 1

Leg session last Wednesday

Squat

Warm up to 120kg

130kg 4 x 2

Front squat

Warm ups

80kg 5 x 2 supersetted with

Seated oh DB press

20kg 6,6,2,4

Reverse lunges with 25kg DB 4 x 8

Legs were fried, no split squat

DB curl

20kg 4 x 6

VW 1

Done last night

Bench

Warm ups to 70kg

80kg 3 x 2, 1 x 4 cos it was feeling good!

OH Press
40kg x 5
50kg x 3
52.5kg 3 x 3

DB Incline Press

25kg 4,4,2,1

Felt crap, no power, think I had the bench set up one notch too high

DB Fly

15kg 4 x 8

Supersetted with DB front raises

15kg 4 x 8 per arm

BB raises waist to chin

30kg 4 x 8

VW 1

Thursday night

Dead lift

Bar x 20
60kg x 8
100kg x 5
120kg x 3
140kg x 2
155kg 4 x 2

Bent over row

80kg 4 x 6

SLDL

100kg 4 x 8

DB curls

20kg 4 x 8

DB oh press

20kg 4 x 6

VW 1

Today

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg 4 x 1

Felt shîte. First two weren't deep enough, 3rd was and fourth I couldn't yep but think was ok. Was looking at a window rather than a mirror. Not sure what was wrong, legs felt strong, all I struggled with was the feeling of the weight on my back. Weird.

Front squat

85kg 5 x 2

Superset with DB OH press

20kg 5 x 6

Reverse lunges

25kg 4 x 8 per leg

Superset with dB rows

25kg 4 x 8 per arm

VW 1

Done on Wednesday

Bench

95% singles

Warm ups to 75kg

85kg 2 x 1

Felt quite strong

87.5kg 1, 2

Delighted to get the double in, felt relatively comfortable in fact!

OH Press

40kg x 5

50kg x 3

52.5kg 3 x 3

Incline DB press

Definitely had the wrong angle set on the bench last week

25kg 4 x 6

DB fly

15kg 4 x 8

Superset with

DB front raise

15kg 4 x 8

BB raise waist to chin

35 kg 4 x 8

VW 1

Done on Saturday

Deadlift @ 95%

Bar x 20
70kg x 8
100kg x 5
120kg x 3
140kg x 2
160kg x 1
170kg 4 x 1

Didn't ever feel like I'd miss one, felt decent form-wise. Good lower back pump and no pain at all.

Bent over row

82.5kg 4 x 6

DB curls

22.5kg 4 x 8

DB OH Press

22.5kg 8, 6, 6, 4

SLDL

70kg x 8

90kg 3 x 8

Was wary of pushing my hamstrings/lower back after the heavy singles so eased
Off weight wise from where I was last week.

VW 1

Fighting lads for floor space never mind benches or racks!

Thought I'd change things up a bit for deload week

Done in this order with a break of 90 secs after each rpund

BB curl 35kg 6,6,6,5
DB Press 17.5kg 10,10,8,8
BB standing row 35kg 8,8,8,7

Squat

Bar 2 x 10
60kg x 6
80kg x 5

Ladder from 10..1

100kg x 10
100kg x 9
100kg x 8
100kg x 7
100kg x 6
100kg x 5
100kg x 4
100kg x 3
100kg x 3

I'm fûcked:o

VW 1

Bench

Bar x 10
40kg x 6
50kg x 4

60kg 10,9..1

Pretty straightforward and not nearly as tough as the squat one was

Wide grip bench press

40kg x 6
50kg 4 x 8

Incline bench press

40kg x 6
50kg 6,5,4

Barbell row using incline bench to lie on

20kg x 10
40kg x 6
45kg 4 x 6

Seated DB movement behind my head with two hands on one DB, not sure what it's called!

15kg x 6
20kg 4 x 6

Seated barbell curl

20kg on the bar, don't know how much the bar weighs

4 x 6

VW 1

As we speak

80% squat triples

Loadsa warming up

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 4 x 3 all with major depth focus. Going to retest like a depth nazi when the time comes.

Reverse lunge

27.5kg DB 4 x 8

DB row

27.5kg 4 x 8

Seated DB press

VW 1

As we speak

80% squat triples

Loadsa warming up

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 3 x 3, 1 x 5. all with major depth focus. Going to retest like a depth nazi when the time comes.

Reverse lunge

27.5kg DB 4 x 8

DB row

27.5kg 4 x 8

Seated DB press

22.5kg DB 4 x 6

VW 1

80% bench triples

Warm up to 70kg

75kg 4 x 5

Felt really strong so went with 5s insread

OH press

Warm ups to 50kg

55kg 2 x 3, 1 and missed the second

Incline DB press

17.5kg x 6

22.5kg x 6

25kg 6,5,4,5

Big superset of 3 rounds of

DB fly 17.5kg x 8
DB front raise 17.5kg x 8
Barbell raise/row to chin 40kg x 8

VW 1

Unable to train the past 3 planned sessions with a combo of bing sick and working longer hours than usual.

Did my DL session as planned last Sunday and genuinely spent ten mins sitting in the changing room regaining composure and trying not to get sick!

DL

Bar and stretching x loads
60kg x 10
80kg x 6
100kg x 3
120kg x 3
150kg 4 x 3

Bent over row
60kg x 6
85kg x 6 which was really straining my wrist
80kg 3 x 6

SLDL

100kg 4 x 8

Superset DB curl with DB OH press

22.5kg DBS

4 x 8
4 x 6

VW 1

Done on Tuesday but no chance to write it up

Squat

Warm ups to 120 x 2

130kg 2 x 2, 1 and missed second, 2

Got pulled forward on the third double. Didn't feel great overall but shouldn't have missed it either!

Front squat

Warm ups to 80kg x 2

90kg 5 x 2

Reverse lunge 27.5kg 4 x 8
Superset with
DB row 27.5kg 4 x 8

Seated DB press
22.5kg I think, 4 x 6

VW 1

Done yesterday

Bench

Warm ups to 80kg x 1
85kg 3 x 2, 1 x 3

Delighted with that, 5kg lower than PR and tripled it!

OH Press

Bar x 8
40kg x 5
50kg x 3
55kg 3,2
50kg x 3

DB incline press

25kg 4 x 6

DB front raise 17.5kg
DB Fly 17.5kg
4 x 8 of both

Barbell upright row
40kg 4 x 8

VW 1

Deadlift this morning

Bar x 20
60kg x 10
80kg x 6
100kg x 3
120kg x 2
140kg x 1
162.5kg 4 x 2

Bent over barbell row

80kg 4 x 6 - wrist still at me

SLDL

102.5kg 4 x 8

DB curl 25kg
DB standing OH press 22.5kg 4 x 6 of each

VW 1

Had another crap week work-wise, been doing 50-60 hours a week the last 3-4 weeks but got worse again this week. No chance to train and just feeling drained in general

Decided I'd test though even though I'd intended a deload first.

Squat and front squat this morning

Stretching

Bar x 10
60kg x 6
80kg x 4
100kg x 3
120kg x 2
130kg x 1
140kg x 1
145kg x 1
150kg x 1

As has been the main focus through the cycle, form was key here.

Previously the depth had been passable as parallel but looked horrible with being dragged forward and almost being a good morning.

Much happier with this one, lower, more upright, more controlled and I think if pushed could have tried for more. But left it there as I felt form would have been compromised. Delighted all the same with the results.

First attempt at a front squat 1RM.

Bar x 10
50kg x 5
60kg x 3
70kg x 2
80kg x 1
90kg x 1
100kg x 1
105kg x 1

Relatively happy with that with testing right after my squat.

Bench in the morning!

VW 1

From last Sunday..

I was due to test my bench yesterday, only had 30mins in the gym due to a family christening so had to make it quick.

Previous PR was 90kg which I was disappointed with from 87.5kg offa strong programme.

Was expecting 92.5kg and confident of give 95kg a good try.

Warmed up to 90, hassle free.

Asked a lad for a spot for 92.5kg, also drama free. Nice one.

Same guy spotted for 95, gave me a lift off and it went up without too much fight.

Feeling brave, went for 97.5, same again, bit of fight at the bottom, but no major grind where I thought i would miss it.

I even asked had he helped back up and he was a little taken aback and said no of course not.

I still can't believe it tbh.

100kg is the last of my medium term goals I set over a year ago and I just didn't have time I go for it despite feeling it could have gone for sure!

VW 1

With the little lad being sick and working crazy hours all week have t had a chance to get to test DL until tonight.

Stretching and bar x loads

50kg front squat 3 x 5

70kg x 8
100kg x 5
120kg x 3
140kg x 2

Mixed grip

160kg x 1
170kg x 1
180kg x 1
185kg x 1

190kg missed, got it to my knees got the shakes and fought it but couldn't grind it out. Came off the floor fine so need to get a better set up and attack again.

190kg missed again. More than halfway up my quad but couldn't get it locked out. Beyond piśsed off with that to be honest. Going by the whole cycle and how I felt through warming up etc thought 190 would definitely go, especially with a full weeks rest behind me.

Alf Veedersane

VW 1 wrote: »

Beyond piśsed off with that to be honest. Going by the whole cycle and how I felt through warming up etc thought 190 would definitely go, especially with a full weeks rest behind me.

You might not have been at the gym but it doesn't exactly qualify as 'rest' with everything outside of it. 190 was definitely on but last night wasn't the night. Next time!

VW 1

With fotball being back, long work hours again I didn't make the gym during the week.

Trying to compliment the pre-season training by integrating a little more conditioning.

Didn't go so well!

Wide grip bench

Warm up to 70kg 5 x 5

Cable pull machine, some sort of a chest row, I'll find the name later!

30lb per side, 4 x 8

Trap bar walk, up and back on the astro

60kg x 1

70kg x 5 with 60s break

8 min conditioning block

60kg Squat x 8
40kg KB swing x 8

6 rounds, my lower back seized up!

DB rows on bench

25kg 4 x 6

VW 1

Lasted all of 45 mins today, I don't know what part of me isn't sore!

Deadlift

Bar x loads
70kg x 8
100kg x 5
130kg x 3

140kg 5 x 5

OH BB Press

25kg x 8
35kg x 8
40kg 2 x 8, 1 x 6

8 rounds of EMOM

20kg goblet squat x 8
Strict press ups x 8

Aaaaand I feel like my whole body is on fire!

Funny how a conditioning block can really take it out of you.

Had intended on a timed ladder with thrusters but don't think my shoulders would have taken anything overhead!

Need to come up with a focused plan once I sort out times with work/football and herself in the next week or two.