See little point in hitting 8-12 reps for chins unless just doing a drop set to "do as much as I can". It'll add little to my progress. 
Last edited:
FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
Day 6
Ugh Shoulders again
Y,T,Ws, Facepulls, and internal & external rotation warm ups as well as usual mobility work before this workout.
OHP - 3rep day:
Warmup sets x2
Working sets:
47.5x3
55x3
60x6 - really hard work, the last rep took about 17 minutes to go up.
Cable Side Raises
7.5x6
7.5x8
7.5x8
7.5x8
DB Single arm snatch
38
40
42
46
50
Happy with that though was starting to struggle.
DB Seated Press - no backrest:
Thought I'd better work on a bit of isolated strength development - db push press is great for balance and technique, but I did snatch today so thought this would be a better choice.
20x6
22x6
24x6
26x6 (starting to get messy)
Leg raises
I need to work on my shoulders - it almost feels as though there's something physically stopping them from developing. I know it's down to my injury and without surgery I doubt I'll get far. However, I'm going to persevere! This is my most hated exercise/body part ever. Don't mind clean and press, push press etc... just pure shoulder work - gay.
Ugh Shoulders again
Y,T,Ws, Facepulls, and internal & external rotation warm ups as well as usual mobility work before this workout.
OHP - 3rep day:
Warmup sets x2
Working sets:
47.5x3
55x3
60x6 - really hard work, the last rep took about 17 minutes to go up.
Cable Side Raises
7.5x6
7.5x8
7.5x8
7.5x8
DB Single arm snatch
38
40
42
46
50
Happy with that though was starting to struggle.
DB Seated Press - no backrest:
Thought I'd better work on a bit of isolated strength development - db push press is great for balance and technique, but I did snatch today so thought this would be a better choice.
20x6
22x6
24x6
26x6 (starting to get messy)
Leg raises
I need to work on my shoulders - it almost feels as though there's something physically stopping them from developing. I know it's down to my injury and without surgery I doubt I'll get far. However, I'm going to persevere! This is my most hated exercise/body part ever. Don't mind clean and press, push press etc... just pure shoulder work - gay.
Day 8
3 rep squat day.
Squat:
Bar x lots
60x10
60x10
Working sets:
100x3
115x3
130x11 (form started to go towards the end, hit depth each time, but wasn't in a squat rack so had to try my best to get the bar back up!)
Dropset 60x20 - ouch!
Walking DB Lunges
15x6
17.5x6
20x6
22.5x6
25x6
Bulgarian Split Squats
17.5x6
20x6
22.5x6
Landmine rotations
4x10
3 rep squat day.
Squat:
Bar x lots
60x10
60x10
Working sets:
100x3
115x3
130x11 (form started to go towards the end, hit depth each time, but wasn't in a squat rack so had to try my best to get the bar back up!)
Dropset 60x20 - ouch!
Walking DB Lunges
15x6
17.5x6
20x6
22.5x6
25x6
Bulgarian Split Squats
17.5x6
20x6
22.5x6
Landmine rotations
4x10
Day 9
Hard work - lots of volume with drop sets today. Felt weak - absolutely shattered at the moment, and not really feeling up for it. However, I'm still at the gym and keeping on with it. However, I'm comfort eating a lot. Ah well... it's winter time...
Bench Press
Warmup sets:
Bar x lots
60 x 12
Working sets:
80x5
92.5x3
102.5x8
Dropset 60x14 only just!
Dips
BWx5
10x5
20x5
30x5
40x4 - so so close to getting that 5th
DS - BWx12 - messy last rep
Alternating DB Incline bench
28x6
28x5
28x5
Really struggled with finish these presses - fatigued beyond belief.
Hard work - lots of volume with drop sets today. Felt weak - absolutely shattered at the moment, and not really feeling up for it. However, I'm still at the gym and keeping on with it. However, I'm comfort eating a lot. Ah well... it's winter time...
Bench Press
Warmup sets:
Bar x lots
60 x 12
Working sets:
80x5
92.5x3
102.5x8
Dropset 60x14 only just!
Dips
BWx5
10x5
20x5
30x5
40x4 - so so close to getting that 5th
DS - BWx12 - messy last rep
Alternating DB Incline bench
28x6
28x5
28x5
Really struggled with finish these presses - fatigued beyond belief.
Harder than a teenager's willy after looking at his first porn mag (which he probably found in the woods.)
And I bet you still look like a sexy bear.
I want your dips
Lost a bit of definition - but lost a bit of weight too. Not really looking beastly - but at least I'm training and keeping at it.
I'm not a number chaser. I'm a beat myself chaser. If I feel I've done a good session and tried my best that's all I'm after. Nothing worse than not pushing yourself enough and feeling rubbish for it. Even if I fail as long as I give it my best shot. That's all I want. Oh and minimise injury!!
It was a good idea to do a log - thanks Stoodles. At least it means that I feel somewhat obligated to do something!
Dips are good because of all the ring dips i've done. When I put on a bit of weight again the numbers may come down - but perhaps I'll get stronger still!
Begbie - glad I can serve some motivation - it was amazing to here Icecold tell me that I was partially responsible for his beast-like development.
I know you've got to train for yourself - but sometimes it's nice to hear that people are actually interested in seeing you develop and you're almost inclined to do it for others!
Looking forward to my deload if I'm honest! However, I'm enjoying the triumvirate style of training - it's got some volume, and big weights - which is all I'm interested in at the moment.
Deload week will have more box jumping, and "silly" exercises I'm afraid
Dips are good because of all the ring dips i've done. When I put on a bit of weight again the numbers may come down - but perhaps I'll get stronger still!
Begbie - glad I can serve some motivation - it was amazing to here Icecold tell me that I was partially responsible for his beast-like development.
I know you've got to train for yourself - but sometimes it's nice to hear that people are actually interested in seeing you develop and you're almost inclined to do it for others!
Looking forward to my deload if I'm honest! However, I'm enjoying the triumvirate style of training - it's got some volume, and big weights - which is all I'm interested in at the moment.
Deload week will have more box jumping, and "silly" exercises I'm afraid
My "silly" comment was aimed at Stoodles who likes to take the **** out of me for doing them
I love those circuits - box jumps, sled work, bag work, farmers walks etc...
I love those circuits - box jumps, sled work, bag work, farmers walks etc...
Day 10
Deadlift - 5/3/1 rep week
Warmup
60x12
100x10
Working sets:
142.5x5
160x3
180x9 -
Ok towards the end I was taking about 10s between each rep to recover and compose myself - however that felt good, pretty solid. Form was reasonable towards the end - probably started to weaken (understandably).
Dropseteek: )
100x10
Pull-ups (medium width) rep only counted if chin gets over bar, and full extension at bottom of rep:
BWx5
10x5
20x5
30x5 - messy as hell on the last 2 reps, no swinging though
25x5
BWx8
DB Row:
42x6
42x6
42x8
Was very fatigued by this point I didn't have much left in me.
Straight arm - straight bar, cable pull down
4x10 @ 27.5
Time for lots of food!
Deadlift - 5/3/1 rep week
Warmup
60x12
100x10
Working sets:
142.5x5
160x3
180x9 -
Ok towards the end I was taking about 10s between each rep to recover and compose myself - however that felt good, pretty solid. Form was reasonable towards the end - probably started to weaken (understandably).Dropset
eek: )100x10
Pull-ups (medium width) rep only counted if chin gets over bar, and full extension at bottom of rep:
BWx5
10x5
20x5
30x5 - messy as hell on the last 2 reps, no swinging though
25x5
BWx8
DB Row:
42x6
42x6
42x8
Was very fatigued by this point I didn't have much left in me.
Straight arm - straight bar, cable pull down
4x10 @ 27.5
Time for lots of food!
In. So. Much. Pain.
It's goood
It's goood
Day 11
Ugh Shoulders again
OHP - 5/3/1 day:
Warmup sets
Bar x12
30x10
Working sets:
50x5
57.5x3
65x4 - that 4th rep was not clean it wasn't a push press, but I definitely felt my left shoulder saying "I am afraid I cannot do that Dave. I shall not acquiesce to your request. You shall not past. We will not be moved...." It moved, got there.... just. I ****ing hate shoulder work.
Dropset:
50x8
Cable Side Raises
7.5x6
7.5x8
7.5x8
7.5x8
DB Seated Press:
20x8
22x8
24x8
26x6
28x6
Leg raises with 2s hold at top
5 reps
7 reps
8 reps
9 reps
Don't know why they increased... but there you go!
Thank goodness for deload next week.
Ugh Shoulders again
OHP - 5/3/1 day:
Warmup sets
Bar x12
30x10
Working sets:
50x5
57.5x3
65x4 - that 4th rep was not clean it wasn't a push press, but I definitely felt my left shoulder saying "I am afraid I cannot do that Dave. I shall not acquiesce to your request. You shall not past. We will not be moved...." It moved, got there.... just. I ****ing hate shoulder work.
Dropset:
50x8
Cable Side Raises
7.5x6
7.5x8
7.5x8
7.5x8
DB Seated Press:
20x8
22x8
24x8
26x6
28x6
Leg raises with 2s hold at top
5 reps
7 reps
8 reps
9 reps
Don't know why they increased... but there you go!
Thank goodness for deload next week.
Day 12
5/3/1 rep squat day.
Squat:
Bar x lots
60x12
80x10
Working sets:
107.5x5
122.5x3
137.5x9 (annoyingly another few reps were possible :/ My depth wasn't good enough towards the end - and form was a little wobbly towards the end, but still felt as though I had some left in the tank. :/ How weird? )
Dropset 100x14 -
Walking DB Lunges
20x6
24x7
24x7
24x7
DB Single Leg RDLs
18x5
20x5
22x5
Goblet squat with pulse:
14x8x4
5/3/1 rep squat day.
Squat:
Bar x lots
60x12
80x10
Working sets:
107.5x5
122.5x3
137.5x9 (annoyingly another few reps were possible :/ My depth wasn't good enough towards the end - and form was a little wobbly towards the end, but still felt as though I had some left in the tank. :/ How weird?
)Dropset 100x14 -
Walking DB Lunges
20x6
24x7
24x7
24x7
DB Single Leg RDLs
18x5
20x5
22x5
Goblet squat with pulse:
14x8x4
Squats are my second best lifts. Fortunately the numbers reflect this!
Thanks
Deload now - lots mobility and explosive work for a week then back on it. Cycle 2 is going to start getting more fun!
Thanks
Deload now - lots mobility and explosive work for a week then back on it. Cycle 2 is going to start getting more fun!
Deload - Day 1
These will be less interesting in terms of weight - but still feel it important to noted.
Chest
Bar x20
40x20
42.5x5
55x5
65x5
DS: 50x16
Dips:
BWx8
20x5
25x5
30x5
35x5
40x5
45x4
DB Press ups with pull ins:
12x10
12x10
12x8
OMG so hard.
8 mins of HIIT skipping.
Died.
These will be less interesting in terms of weight - but still feel it important to noted.
Chest
Bar x20
40x20
42.5x5
55x5
65x5
DS: 50x16
Dips:
BWx8
20x5
25x5
30x5
35x5
40x5
45x4
DB Press ups with pull ins:
12x10
12x10
12x8
OMG so hard.
8 mins of HIIT skipping.
Died.
I know - but I so not fatigued after bench I wanted to have fun
Deload - Day 2
Did a lot more mobility work today and worked on explosive power.
Steedie will be happy to know that I did some seated jumps today
Managed a 50" jump today
I won't post videos, as well, people aren't interested
3sets x5 jumps
1x1
1x1
1x1
1x1 @ 50"
Deadlift
60x10
60x10
75x5
95x5
112.5x5
DS: 60x16
Neutral grip pull ups:
BWx8
20x5
20x5
BW - 2s hold at top of rep x7
Cable rows - 2-1-4 timing:
30x8
40x6
50x6
60x5
Not bad - just so hard doing deload - I always feel like I'm not broken enough!
Did a lot more mobility work today and worked on explosive power.
Steedie will be happy to know that I did some seated jumps today
Managed a 50" jump today
I won't post videos, as well, people aren't interested
3sets x5 jumps
1x1
1x1
1x1
1x1 @ 50"
Deadlift
60x10
60x10
75x5
95x5
112.5x5
DS: 60x16
Neutral grip pull ups:
BWx8
20x5
20x5
BW - 2s hold at top of rep x7
Cable rows - 2-1-4 timing:
30x8
40x6
50x6
60x5
Not bad - just so hard doing deload - I always feel like I'm not broken enough!
Yeah - that's why I toned things down today.
It'll be the same on squat day - try hard to not feel like I'm pushing myself.
Yeah. That is what I'm doing.
Same. Considering the past several years of my life have all been about volume and hard work... I have done deloads but it's just one of those things, like shoulder work I tried to avoid or did the least I could
Deload - Day 3
Shoulders
Lots and lots of mobility work, rolling and band work. A good 20 mins worth.
OHP:
Barx20x2
Following the program:
27.5x5
35x5
40x5
DS: Barx20
Facepulls with band:
4x10
Cable cross over kneeling extension:
4x15x10kg
Cable Side raises:
4x10x5kg
DB Cleans:
34kg
36kg
40kg
44kg
48kg
50kg
Looks like a lot, but it was actually done in 45mins - just a lot of stability work, low volume, and general rehab work. Love DB snatches - no push press or other big shoulder work - the cross overs were put in place to help with opening up the shoulder by activating lower trap and engaging some RC work too. Despite having done lots of YTWs and prone rotations etc...
Squat deload tomorrow - that 'll be weird!
Cycle 2 on Friday though
Shoulders
Lots and lots of mobility work, rolling and band work. A good 20 mins worth.
OHP:
Barx20x2
Following the program:
27.5x5
35x5
40x5
DS: Barx20
Facepulls with band:
4x10
Cable cross over kneeling extension:
4x15x10kg
Cable Side raises:
4x10x5kg
DB Cleans:
34kg
36kg
40kg
44kg
48kg
50kg
Looks like a lot, but it was actually done in 45mins - just a lot of stability work, low volume, and general rehab work. Love DB snatches - no push press or other big shoulder work - the cross overs were put in place to help with opening up the shoulder by activating lower trap and engaging some RC work too. Despite having done lots of YTWs and prone rotations etc...
Squat deload tomorrow - that 'll be weird!
Cycle 2 on Friday though