Leaving the nest

VW 1 · 14-04-2016 11:23pm

Bench last Saturday

Bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 4
80kg x 3

85kg 2 x 2, 1, 1

80kg 2 x 2

Wide grip bench

55kg 4 x 8

Incline bench

45kg 8,6,5,5

Db flyes

15kg 4 x 8

Superset with db row

32.5kg 4 x 8

VW 1 · 09-05-2016 10:59am

Have had a nightmare run of no training.

Wrist injury flared up after the bench session.

Followed by a neck/back muscle pull while putting on a pair of socks.

Followed by a new tattoo which meant another week off. Finally back yesterday.

Took it easy to get back in, was only starting to feel any way moderately strong before this break.

Squat

Bar 2 x 10
40kg x 8
60kg x 5
80kg x 4

100kg 5 x 3

Front squat

60kg 4 x 8

Strict military press

Bar x 8
30kg x 8

40kg 8,6,5

Superset of

Hammer curl 17.5kg 4 x 8
Seated tri raises behind head 17.5kg 4 x 8

VW 1 · 17-05-2016 10:59pm

Bench session last Thursday.

Bench

Bar 2 x 10
40kg x 8
50kg x 6
60kg x 4
70kg x 3

80kg 3,3,2

70kg 2 x 3

CGBP 50KG 4 x 8 superset with
Standing BB row to chin 25kg 4 x 8

Military press
40kg 8,8,6,5

VW 1 · 17-05-2016 11:48pm

Squat tonight

Bar 2 x 10
50kg x 8
60kg x 6
80kg x 5
100kg x 3

110kg 3 x 5

Front squat

70kg 4 x 6

Some sort of snatch variation. Bar at waist, to chest, then overhead

Bar 4 x 12

VW 1 · 22-05-2016 10:04am

Bench

Bar x 10
40kg x 8
50kg x 6
60kg x 4
70kg x 3

80 kg 2, missed the third

70kg 4 x 3, 5 for the last set

CGBP

55kg 4 x 8

Superset with

Standing BB row to chin

30kg 4 x 8

Incline DB press

12.5kg x 8

17.5kg 8,5,5,5

VW 1 · 26-05-2016 12:25pm

Squat this morning

Squat

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

110kg 4 x 3, 1 x 5

Front squat

75kg 4 x 6

Standing OH DB press

12.5kg per hand, 4 x 8 per arm

Hammer curl

20kg 4 x 8 per arm

VW 1 · 28-05-2016 4:29pm

Strong session today. Well stronger than last weeks very failed attempt.

Bench

Bar x 10
40kg x 8
50kg x 6
60kg x 4
70kg x 3

80kg 5 x 3

CGBP

60KG 3 x 8, 5 and missed the next.

Superset with standing rows to chin, 30kg BB 4 x 8

Incline bench

17.5kg DB 4 x 8

Superset with bent over rows 30kg DB 4 x 8 per arm

Barbell curl 20kg 4 x 12

Superset with bent over BB row 40kg 4 x 12

VW 1 · 31-05-2016 4:16pm

Tested my max last night in anticipation of getting a base for this upcoming squat cycle.

Figured off my recent figures that I'd be in the 130-135 bracket. Haven't had more than 120 on my back in a few months.

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
110kg x 2
120kg x 1
130kg x 1 was debating whether to go straight up or take 115 but 120 felt fine so went with it. Was easy enough in the end.
135kg x 1 again felt surprisingly comfortable which I didn't expect

140kg x 1 pretty much expected to miss this, bit went up with not too much fight and gave my confidence a big boost.

145kg x 1 was surprisingly clean. Definitely parallel and no pause at any point on the way up.

Considered 150 but it would have been a risk of a failure tbh. If it has been a post-cycle test I wouldnt have hesitated, but no sense in going for it last night.

Hoping to get back into double body weight numbers after this cycle with my current bodyweight being 78kg with clothes on.

VW 1 · 05-06-2016 12:45pm

Deadlift session during the week

Front squat

Bar x 10
40kg x 8
50kg x 6
60kg x 4
80kg x 2

90kg 5 x 2

Deadlift

Bar x 10
70kg x 8
100kg x 5
120kg x 3

140kg 3 x 2, 1 x 4

SLDL

70kg 4 x 8

VW 1 · 07-06-2016 9:52pm

Bench on Saturday

Decided to change things a little and have decided paused bench is the way to go, just in case I ever decide to compete

Bar x 10
40kg x 8
50kg x 6
60kg x 4
70kg x 3

80kg 3,3,2 and dumped it into the first safety catch as opposed to the second.

70kg 3, 6

Disappointed with the 80 as I think I just had a bad starting position.

Was short on time so just

CGBP 60kg 4 x 8
Superset with
Standing BB row 30kg 4 x 8

VW 1 · 07-06-2016 11:11pm

Started my week 1 day 1 of the squat programme which Hanley had posted this evening with 115kg on the bar.

Sets were 7,7,7,6,6,5,4,4 for a total of 46 reps and 5,290kg of volume.

The 5 min rest period is definitely needed, was just getting past the heaving chest and it was time to go again. Definitely a lot of mental strength needed to complete this workout.

VW 1 · 09-06-2016 11:33pm

Week 1 day 2 of the squat plan. Have a work night out tomorrow so ideally would have liked the extra days rest between but it is what it is.

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

115kg 9,8,7,7,4,5,5,5

Blew up on the 5th set. Got into a forward position where my core wasn't properly braced and struggled to bring it back upright. Finished out a bit stronger despite being wrecked.

Started off stretching between sets, ended up lying on the ground trying to recover!

VW 1 · 13-06-2016 10:51pm

Bench last night.

Bar x 10
40kg x 8
50kg x 6
60kg x 4
70kg x 3

80kg 3,2

75kg 2 x 3

Again, all reps were paused on the chest

CGBP 60Kg 8,8,6,5
Superset with
Standing barbell rows to chin 30kg 4 x 8 (no 35kg bar available)

Incline Db press 20kg 4 x 8 per arm
Superset with
Hammer curls 20kg 4 x 8 per arm

DB front raises to shoulder 12.5kg 4 x 8 per arm

VW 1 · 14-06-2016 12:18am

Week 2 day 1 squat

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

115kg 10,9,8,8,7,6,6,6 for 60 reps and 6900kg of volume.

Was honestly the most disgusting workout I think I've done, at one stage I'd to go stand by a bin because I thought i was going to get sick. Some of the rest breaks were 6 mins rather than 5 through necessity.

Worst part is, I can't see it getting any easier

Hanley · 14-06-2016 6:49am

YNDTP.

it'll be 6 and 7 minutes next!

VW 1 · 14-06-2016 10:03am

Hanley wrote:

it'll be 6 and 7 minutes next

YNDTP.

Its a slippery slope, will have it back on track next time out!

VW 1 · 16-06-2016 11:59pm

Well ya know its been a good workout when the scabs from the cuts on your back end up stuck to the inside of your T-shirt.

9,9,9,8,8,7,7,6

63 reps and 7,245kg of volume.

The third nine and the second eight in particular I almost dumped it and saw stars while getting it back upright.

Felt crap in warming up but very strong overall.

Really excited to see the overall results at the end of the 6 weeks, I don't think think I've ever pushed so hard in a gym with a singular focus.

VW 1 · 24-06-2016 10:49pm

Had issues during the week with this cuts on my back/shoulders

Felt great - but had to stop on set 5 after rep 1, the scabs tore off after set 3, started to bleed in set 4 and was too bad to continue.

Had gone 10,10,10,9,1

Pity.

As I type I'm doing the 3rd weeks 2nd work out.

Decided to film sets 3 and 6 to show how the tekkers were holding up as the sets continued. After set 3 I realised instead of watching a replay I had hit photo instead /facepalm

VW 1 · 29-06-2016 6:50pm

Tested my max last night but did not have enough time to go the full 8 rounds after so just left it at that and will get back to the regular workout for the last 6 sessions.

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg x 1
145kg x 1
150kg x 1

The 150 felt a lot more comfortable than the 145 did last time out. A lot more strength in my legs for sure. Was a grind on the way back up but I think this was due to positioning more than anything. If it was a proper test for a max I would have attempted 155.

VW 1 · 01-07-2016 11:08pm

Just finished a car crash of a work out.

Warmed up as usual.

120kg - new weight post midweek test.

9,9,9,5,5,5,4,4

Someone robbed the power from my legs after those first three sets.

First two were strong, third was a major grind and then after that I just never recovered properly.

Anyway, 7 down and 5 to go!

VW 1 · 05-07-2016 8:03pm

Another very disappointing session, that's two in a row. Hoping its just fatigue and I'll be right again soon.

Warm ups

120kg 7,7,7,6,6,6,5,5 for 49 reps

Everything felt a massive grind and just didn't have anything in my legs at all.

Alf Veedersane · 05-07-2016 8:15pm

You're hammering away doing a lot of volume. I'd be surprised if you didn't hit this point at some stage!

Still pretty good volume tbf!

Edit: turns out it is expected, as per the thread on it

VW 1 · 09-07-2016 1:07pm

Didn't get to squat on Thursday as planned, just going to miss it and finish the last 4 workouts starting Monday.

Today, push session

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 5 paused

CGBP 60kg 4 x 6

Standing strict OH BB press

40kg 5, 4
25kg 2 x 10

No available 30/35kg bars and wasn't setting up in a squat rack

Incline DB bench press

15kg per hand 12,12,8

DB hammer curls

20kg 3 x 8

DB front raises

12.5kg 3 x 8

VW 1 · 18-07-2016 11:17pm

VW 1 wrote:

Didn't get to squat on Thursday as planned, just going to miss it and finish the last 4 workouts starting Monday.

So much for this plan.

Played a GAA match Sunday as a favour for a team that were very stuck, couldn't walk properly Monday due to a very tight hamstring. Was Friday by the time it was feeling normal again.

Squatted this evening, low impact, high volume to keep things ticking over. YNDTFP and all, but gonna test next week.

Bar 2 x 10
60kg x 8

80kg 4 x 8 with a 3 second pause at the bottom

Front squat 80kg 5 x 5

90 second break in between each, was a pretty quick session, about 35 mins from entering to leaving the gym I think.

VW 1 · 27-07-2016 11:02pm

I did a bench session since the last update which consisted of 72.5 5 x 5 paused bench (I've been doing only paused bench for a good while now) and other usual stuff too.

Squat re-test tonight. Man I'm regretting not finishing that programme properly due to an injury and work commitments restricting training times as I was lining up to have some very good results.

As it stands, equalled the 150 I got in the mid cycle test. Missed 155. Got a battling 150 and went for the 155 as it would have gotten me double BW (77kg on Monday).

Big pile of meh.

VW 1 · 04-08-2016 2:11pm

Starting a new programme, 3 day split across squat, bench and deadlift, and will look to do one set of shoulder/overhead movements within each workout.

Progression is to look something like the below

80% 3x4
85% 3x3
90% 3x2

85% 3x4
90% 3x3
95% 3x2

Last night I started with my squat

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

120kg 3 x 4

Front Squat

70kg 4 x 8

OHP

40kg 8,8,6

Then was messing around a little with some cleans

40kg 3 x 10

No real plan behind the cleans, just thought I'd try out the movement.

Regular week will see walking lunges with DB on the astro, but it was packed last night.

Also going to pick up a belt for squatting to see if it makes any difference.

VW 1 · 07-08-2016 2:32pm

Good bench session today.

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 4
70kg x 3

80kg 3 x 4 paused bench

CGBP 60KG 4 x 8

Incline DB bench press

20kg 8,8,6,6

Hammer curls 20kg 4 x 8 per arm
Superset with standing BB rows to chin 35kg 4 x 8

DB front raises 12.5kg 4 x 8 per arm

120s breaks on the main bench. 90s rest on all other sets. Felt pretty solid all round.

VW 1 · 08-08-2016 11:24pm

Deadlift max test today to get an idea of where I'm at for working this programme.

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

Mixed grip

140kg x 2
150kg x 1
160kg x 1
170kg x 1

Was a grind for the 170 but pretty pleased with it having not done any DLs or related work in a few months.

Onto squat

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

130kg 3 x 3

Front squat

75kg 4 x 8

Was pretty fried after that and called it a day at that point.

Very happy with the session overall though.

VW 1 · 11-08-2016 11:18pm

Bench this evening

Bar x 10
40kg x 8
50kg x 5
60kg x 4
70kg x 3

85kg 2, missed halfway up on the third
80kg 2 x 3

Annoyed with that, not sure why I missed, setup felt ok the weight just felt heavy

CGBP

65kg 8,8,6,6

Incline DB press

20kg 8,7,6,7

Hammer curls

22.5kg 4 x 8 per arm

Straight bar dips

6,5,4

Will work up the volume on these to 4 sets of 6 and look to add weight

VW 1 · 13-08-2016 12:27pm

Deadlift session this morning

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

135kg 3 x 4

Bent over row

Bar x 8
40kg x 8

50kg 4 x 8

Standing DB press

12.5kg 3 x 8

Superset with DB side lateral raises

5kg 3 x 8

Super burny, will up to 4 sets once the shoulders can cope

DB row 30kg 4 x 8 per arm

Forgot to warm up the DLs with the usual front squat doubles, will add these in next week

Leaving the nest

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