Leaving the nest

VW 1 · 06-08-2015 11:19pm

Squat

Bar x 10
60kg x 6
80kg x 5
100kg x 3
110kg 5 x 5

8 minute block

Rounds of
12.5kg DB bench press x 8
12.5kg DB split squat x 8

Managed 6 rounds

DB Seated OH press 17.5kg
Tri overhead press behind head 17.5kg

3 x 8 of each

Chest cable machine thing, 3 x 8 @ 40lb per arm

VW 1 · 08-08-2015 5:45pm

Wide grip bench

Bar x 10
40kg x 6
50kg x 5
60kg x 5
70kg x 3
75kg 5 x 5

CGBP

50kg 4 x 8

Trap bar walk

80kg x 5 up and back

EMOM X 8

40kg front squat x 8
Barbell row 40kg x 8

Preacher curls

Bar plus 20kg 3 x 8

VW 1 · 12-08-2015 12:39am

Done last night.

Deadlift

Bar x 20
70kg x 8
100kg x 5
120kg x 4
140kv x 3
150kg 3 x 5, 1 x 4, 1 x 3

Grip being an issue, as well as a major lower back pump

OH Press

Bar x 10
40kg 3 x 8, 1 x 5.5

Good improvement on last week

SLDL 40kg DB 4 x 8 3010

6 rounds EMOM

25kg goblet squat x 8
Strict press up x 8

Should have been 8 rounds but my back totally stopped working!

VW 1 · 18-08-2015 8:08am

Done last night.

Squat.

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

115kg 5 x 5

4th rep of last set, nose started bleeding somehow, strange. Finished it all out, changed the top and cleaned off the adipowers.

8 minutes of

DB Bench press x 8
Split squat x 8

Done with 12.5kg DBs again, got 7 rounds. Each round takes a minute to do give or take, so 7 rounds is about the max, once I get to 7 rounds I'll move up weight the next week.

4 rounds of

Lunge walk - 20kg sand bag, length of astro and back which is 15 lunges each way.
12.5kg Overhead press x 12

Seriously burny/sweaty workout.

Have put on 10kg since started trying to eat more around jan/feb so have gone from 75kg to 85kg.

Gonna try and diet/work off around 5kg of it in the next 10-12 weeks to lean up again and get rid of some of the fat that came with the bulk.

Pretty happy with the bulk overall though, noticeable size gains on chest/shoulders/arms which has led to having to buy a whole new set of work shirts and tshirts. Also noticeable leg gain as jeans and work trousers have all gone far too tight on my quads/bum and need to be changed also!

VW 1 · 20-08-2015 11:37pm

Bench

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

CGBP

55kg 4 x 8

Wide grip bench

60kg 4 x 8

Cable row thing

85lb 4 x 12

20kg DB row 4 x 8 per arm, no break

Barbell bent over tempo row

40kg 4 x 8

Alf Veedersane · 20-08-2015 11:44pm

How wide is your conventional bench vs your wide bench?

VW 1 · 21-08-2015 12:16am

Alf Veedersane wrote: »

How wide is your conventional bench vs your wide bench?

Haven't tested it tbh, thought it would be much weaker than it was when I managed the 75kg 5 x 5 with it.

I will test it the weekend and see where I end up. I've an extra session a week as I've walked away from football as of last week!

Alf Veedersane · 21-08-2015 12:22am

VW 1 wrote: »

Haven't tested it tbh, thought it would be much weaker than it was when I managed the 75kg 5 x 5 with it.

But in terms of width? What finger on the rings for both?

VW 1 wrote:

I will test it the weekend and see where I end up. I've an extra session a week as I've walked away from football as of last week!

For reals? Dramatic exit or just leaving the training/playing field for the last time?

VW 1 · 21-08-2015 12:27am

Alf Veedersane wrote: »

But in terms of width? What finger on the rings for both?

For reals? Dramatic exit or just leaving the training/playing field for the last time?

Apologies, completely misread!

Wide is middle finger on the ring.

Conventional is the outside of my palm an inch or so inside the ring.

No drama, just a lack of free time with work, family and the gym! Sick of picking up knocks and strains also!

Alf Veedersane · 21-08-2015 12:31am

VW 1 wrote: »

Apologies, completely misread!

Wide is middle finger on the ring.

Conventional is the outside of my palm an inch or so inside the ring.

No drama, just a lack of free time with work, family and the gym! Sick of picking up knocks and strains also!

Fairly narrow conv. grip! Well...in the context that half an inch can seem a big difference.

Having the gym softens the blow of dropping the 'ball at least. From experience

VW 1 · 21-08-2015 12:37am

Alf Veedersane wrote: »

Fairly narrow conv. grip! Well...in the context that half an inch can seem a big difference.

Having the gym softens the blow of dropping the 'ball at least. From experience

Yeah it's just where my hands naturally land on the bar!

This is true, it had become a chore so time to step back.

VW 1 · 23-08-2015 7:51pm

Done last night

Deadlift

Bar x 20
70kg x 8
100kg x 5
120kg x 3
150kg 3 x 5

Left it at three sets, was really feeling my lower back, don't think I was getting my hips low enough.

Trap bar walk.

Should have been 85kg (taking the bar to be 20, is prob more)

Misloaded and had 85kg of plates plus the bar.

Realised after 3 walks but finished the 5 at that weight, blisters and calluses now!

SLDL 3010

50kg 4 x 8

8 rounds EMOM

25kg plate goblet squat x 8
Strict press up x 8

VW 1 · 23-08-2015 8:55pm

Done today

OH BB press

Bar x 8
30kg x 6
40kg x 5
50kg 3 x 5, 3, 3

Straight bar Dips

4 x 8

8 rounds EMOM

10kg DB for both
Seated OH Press x 8
Front shoulder raises x 8

8 rounds EMOM

Preacher BB curl 20kg bar x 8
Behind head tri raise 15kg DB x 8

Last two rounds of curls were only 6 reps

VW 1 · 24-08-2015 8:44pm

Only has 30 mins earlier to get a workout in so knew I prob wouldn't get any more than my main squat in.

Bar x 10
60kg x 6
80kg x 5
100kg x 3

120kg 5 x 5

By no means easy but definitely confident, my body seems to be adapting very well to this type of training. Feeling stronger and stronger every session. Going to keep pushing the 5 x 5 until I stall for a few weeks and probably take a deload and re-test before reassessing.

VW 1 · 29-08-2015 5:46pm

Bench

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

85kg 5 x 5

Major grind for the last two reps of the last two sets. Will keep the same weight next week. 85% of 1rm for 5 x 5 is still pretty good going in my books!

CGBP

60kg 4 x 8

Wide grip bench

65kg 2 x 6
60kg 2 x 6

DB fly, chest down on incline bench

10kg 4 x 12

Handy enough, upped next week

DB row

22.5kg 4 x 12 no break

VW 1 · 31-08-2015 9:02pm

Deadlift

Bar x 10
70kg x 8
100kg x 5
120kg x 3
140kg x 2

160kg 5 x 2

SLDL 4010

60kg 8 x 4

No trap bar available

DB walk

30kg per hand x 5 walks up and back

Knew I wouldn't get an overhead session this week so changed the last piece of assistance to

6 rounds with 30sec break

30kg DB goblet squat x 8
15kg OH DB press x 8 per arm

VW 1 · 04-09-2015 8:21pm

Squat

Little deload this week. Back to the weight I started at for 5 x 5 but with 8 reps.

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

Bit of a grind by the end

Should have been 8 mins AMRAP

But 5 rounds in 8 mins, became 6 rounds in 10mins

15kg DB
DB bench press x 8
Split squat x 8 per leg

20kg bag with walking lunges x 4 of astro

No press with the lunges as it woulda killed me, had to fght back throwing up at various stages!

VW 1 · 04-09-2015 11:24pm

Bench

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

70kg 5 x 8

Wide grip bench, upped reps lower weight for this and CGBP

50kg 4 x 10

CGBP

50kg 2 x 12, 11, 10

Reverse fly

12.5kg 4 x 12

DB row

25kg x 12 per arm no break

VW 1 · 06-09-2015 8:14pm

Deadlift

High volume doesn't suit me even at light weight as my lower back blows up, probably to do with form or technique.

Bar x 10
70kg x 8
100kg x 5

120kg 10 x 3

SLDL 4010

70kg 4 x 8

DB walk

30kg x 5

EMOM X 8

30kg goblet squat x 8
Strict press up x 8

Everything apart from EMOM Done with 60s break as oppose to the usual 90 to try to keep things moving along quickly cardio wise

VW 1 · 06-09-2015 10:15pm

Over head press

Bar x 10
30kg x 6
40kg 5 x 8

Straight bar dips

4 x 8

8 rounds EMOM

DB press 10kg x 8
Front shoulder raise x 8

8 rounds EMOM

20kg BB Preacher curl x 12 (5 rounds) x 8 (last three)
DB tri raise 17.5kg x 8

6 rounds on rower, 30s on, 30s off
Nothing below 151 or over 159
To be built up to 10 mins

VW 1 · 12-09-2015 5:05pm

After a crazy work week I finally got to the gym this morning so only two sessions this week between today/tomorrow.

Squat

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

120kg 5 x 5

Body wasn't feeling great after a week of sitting from 12-14 hours each day. Didn't increase the weight and got through the volume but form started to break down and ended up almost doing some good mornings by the end of the last two sets.

8 mins AMRAP

Got 6 rounds in 8'10 which is an improvement

15KG DB bench press x 8
15kg DB split squat x 8 per leg

There was a class on the astro so subbed it for high volume front squats

40kg 4 x 10 with 60s break

Rowing machine

500m - 1'45
1 min break
500m - 1'48

Decent workout considering the week that preceded it.

VW 1 · 13-09-2015 11:05pm

Bench

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

85kg 4 x 5, 4

Didn't have the balls for trying the fifth on the last set, 4th was a majot struggle

Wide grip

55kg 4 x 10

CGBP

55KG 12, 9, 7, 6

Superset, 4 rounds

Db fly

12.5kg x 12

Db row

27.5kg x 8 per arm

VW 1 · 19-09-2015 1:03am

Tried to get a session in Tuesday AM. Went to bed Monday feeling rough, woke up Tuesday feeling a bit better so went the gym.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 1

Major grind, sore back, achey body, no power.

Listened to my body and went home!

Tonight

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

120kg x 5
125kg x 5
130kg x 3
135kg x 2
140kg 2 x 1

100kg x 8

Front squat

60kg 4 x 8

Decent session, wanted to get proper squat work in and to get a higher percentage of my 1rm on my back after lifting lighter weight for a while.

Felt pretty strong, and depth was fine, only concern is I feel bent forward too far at the bottom/ way up and unsure how to fix it!

VW 1 · 25-09-2015 1:32am

Done yesterday

Squat

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

6 rounds with 30sec break

17.5kg db per hand split squat x 6
17.5kg per arm OH press

Lunge walk

4 x 20kg bag up and back the astro

Decent session, annoying that they don't have a 25kg bag for lunges

VW 1 · 05-10-2015 11:32pm

Got a bench session in Sunday last week.

85kg 5 x 5 after usual warm up

Wide grip bench 60kg 4 x 12

CGBP 60KG 4 X 8

Think I did something else but can't remember

Row intervals

30s on 30s off x 10 without going under 140m per interval

VW 1 · 05-10-2015 11:36pm

Leg session last night. Well half a one.

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 5
120kg x 5
130kg 2 x 3
135kg 2 x 3

Felt strong with a relatively heavy weight, 90% of max for two triples after a heavy warm up

6 rounds with 30s break between rounds

17.5kg x 8 split squat
17.5kg x 6 OH DB Press (8 for the first two rounds)

Pushed myself to stick to the breaks and keep the reps up, promptly felt dizzy on finishing and had to go get sick. And that was the end of the workout
No lunges or rowing for me!

VW 1 · 07-10-2015 11:31pm

Not an abundance of time so had to cut it slightly short.

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
80kg x 3
85kg x 5
87.5kg 3 x 3
90kg x 1

CGBP

60KG 2 x 12, 8

Wide grip

60kg 3 x 8

VW 1 · 11-10-2015 11:01pm

Hadn't deadlifted in a month looking at the log.

Deadlift

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

140kg 5 x 3

OH Press

Bar x 8
40kg 4 x 8

GHR

BW x 10
10kg x 8
15kg x 8
20kg 4 x 8

Superset

1 notch off up right oh press
17.5kg x 8
Tri DB raise x 8

4 rounds of above

VW 1 · 14-10-2015 10:41am

Bit of a disastrous day, something must be linked with morning training and squatting not working for me, that's twice in a row now!

Had done an extra long stretch/warm up

Squat

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

Wasn't feeling great at this stage

120kg x 5

Nearly rolled it forward on the last rep, good morninged it back.

125kg x 3
130kg x 1

Had planned to get to 135 for triples again

80kg 4 x 8 just to get some volume

Superset of 4 rounds
40kg BB OH Press x 8
40kg Bent over row x 8

VW 1 · 26-10-2015 11:42pm

A weeks break for a holiday to BCN.

Back in the gym feeling rested and refreshed after the break from both gym and work.

Decided to just squat and see how heavy I could comfortably take singles.

Was using a 15kg bar as there were no regular bars left so didn't bother with the 2.5kgs either side for warming up.

Bar x 10
55kg x 8
75kg x 5
95kg x 3
115kg x 5
125kg x 4
130kg x 3
135kg x 2
140kg x 1

145kg 3 x 1

100kg 3 x 8

Felt very good, very strong and there was definitely more there had I wanted to push. Considering my last max was 150 I'm delighted with how the 5 x 5 and later heavy triples/singles experiment has gone. Depth was below parallel on every rep throughout the programme.

The 145 singles felt strong coming out of the hole, on the third as I was coming up I was being pulled forward but never felt like missing it.

Just need to decide on when to test now!

Leaving the nest

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