Max's Training Log - 1 Year On

Maxeh · 20 Oct 2013 at 19:33

Yep can't deny that, see how long I can sustain it for!

Maxeh · 21 Oct 2013 at 17:55

Moar work on poses to come

Today was...

Cycle 2 - Week 2 - Day 2

Squat:

75*3
85*3
95*15 Super pleased with this again.

Assistance Work:

Tried some sets of paused squats @ 60kg, hng.
Single leg press
Lunges

I'm pooped.

Maxeh · 24 Oct 2013 at 22:06

Cycle 2 - Week 2 - Day 3

OHP:

45*3
50*3
55*6 (Quite pleased with that, last rep was a struggle though!)

Assistance Work:

Seated shoulder press
Cable up right rows
Incline rear delt flies
Numerous raises

Really enjoying 5/3/1, the assistance works seems to be very flexible so I can just focus on hitting the main lift.

Maxeh · 25 Oct 2013 at 17:25

Cycle 2 - Week 2 - Day 4

Deadlifts:

95*3
110*3
125*20
60*10

Tiny bit down from last week but still OK, video of the first few reps once I've decided how bad it looks

Assistance Work:

Barbell rows
Pull ups
DB rows

Maxeh · 27 Oct 2013 at 17:44

Cycle 2 - Week 3 - Day 1

Bench:

70*5
75*3
85*8
60*10 x 2 dat pump

1RM on bench from Cycle 1 was 108kg, Cycle 2 is 105kg.

This should not be happening on 5/3/1/ as far as I'm aware :confused:

Assistance Work:

Cable flies
Skullcrushers/Pull downs
Various bicep stuff

Maxeh · 27 Oct 2013 at 18:17

My assistance work is a bit ad lib

Probably need to get some structure and use things that will compliment my compound lifts.

Bench is definitely a weakness for me, more shoulder/tricep work perhaps?

Maxeh · 27 Oct 2013 at 18:49

All over the DBSS on leg day, great exercise I find.

Will start being a bit more structured I think!

Maxeh · 27 Oct 2013 at 21:03

Help is always welcomed!

I feel my squat assistance is good in terms of the exercises I usually go for, ie DBSS, lunges, light leg extensions, DS squats. Not done GHR's in a while though...

Anything else that would help me out with my bench more and possibly OHP?

My deadlifting strength I'm happy with, just my form needs tweaking.

I see you tend to 4 sets/8 reps on your assistance work.

Maxeh · 28 Oct 2013 at 18:34

Thanks for that you two, lots to take in and try to apply

A few of those I've not done before so will definitely take it easy.

Deload next week so that will be a great time to experiment!

Today was as follows:

Cycle 2 - Week 3 - Day 2

Squat:

80*5
90*3
100*11
60*10

Assistance Work:

DBSS
Single Leg Press
Leg Extension
Calf stuff

1RM from Cycle 1 - 136kg
1RM from Cycle 2 - 138kg

Small increase but still a positive.

Maxeh · 28 Oct 2013 at 20:06

Taking the 1RMs with a pinch of salt, but who knows

Maxeh · 31 Oct 2013 at 16:49

Not going to now

Cycle 2 - Week 3 - Day 3

OHP:

45*5
55*3
60*5 (Super pleased with this, last rep was killer but I got there)
Bar*25

Assistance Work:

Seated DB Press
DB Push Press (love these!)
Side Raises
RDF

Stats now:

Cycle 1 1RM - 66.68kg
Cycle 2 1RM - 67.51kg

Small increase again, but I will take it.

Post workout chocolate pumpkin cake, hng:

Maxeh · 31 Oct 2013 at 17:01

My 1RM was 60kg at the Strongman meet not that long ago!

Maxeh · 1 Nov 2013 at 17:22

Starting to think these 1RMs are BS!

Cycle 2 - Week 3 - Day 4

Deadlift:

115*5
125*3
130*21 (Doing these in groups of 5 reps with no more than 5 seconds to compose myself, is this cheating?

160*1 just to see how it felt, grip is the first thing I can see failing here, went up fine though.

60*muchos

Assistance Work:

Tried a few sumo dead lifts
BOR 8*4
Pullups (assisted as by this point I was absolutely ruined)
Single arm rows

Stats now:

Cycle 1 1RM - 214kg
Cycle 2 1RM - 292kg just lol

I can't imagine being able to pull 180 let alone 190, seems a bit silly.

My aim is hit the following:

Bench - 100
Squat - 140
Deadlift 200

This deload is going to welcomed though.

Maxeh · 2 Nov 2013 at 16:00

I almost feel guilty putting down 21 reps as it seems like BS considering my realistic 1RM can't be higher than 180!?

I know it's a deload week coming up but I may test my 1RM on the lifts out of curiosity....

Maxeh · 4 Nov 2013 at 13:48

Cycle 2 - Week 4 (Deload) - Day 1

Bench:

35*5
45*5
55*5

Assistance Work:

DB Flat Bench
DB Incline
Dips
Skullcrushers/Curls

Maxeh · 4 Nov 2013 at 19:26

Cycle 2 - Week 4 (Deload) - Day 2

Squat:

40*5
50*5
60*5

Assistance Work:

Did a few more squats, played around with my stance a bit and realised I can now go much narrower than ever.

Also tried front squats and they felt really un-natural, need to watch some videos on holding the bar.

Also did some light lunges and split squats then sat in the sauna for half hour

Maxeh · 7 Nov 2013 at 15:30

Cycle 2 - Week 4 (Deload) - Day 3

OHP:

Bar*many
25*5
30*5
35*5
Bar*many

Assistance Work:

Seated DB Press
DB Push Press
Side Raises
Rear Delt Fly's

One more de-load day then bring on the pain!

Maxeh · 8 Nov 2013 at 17:05

Cycle 2 - Week 4 (Deload) - Day 4

Deadlifts:

60*lots
70*5
80*5
60*lots
60*10 Sumo
60*10 Sumo

Assistance Work:

Pull ups
T-Bar rows
Single arm DB rows
Single leg RDLs with KB

Rest day tomorrow and back on to Cycle 3

Maxeh · 10 Nov 2013 at 16:08

Cycle 3 - Week 1 - Day 1

Bench:

65*5
75*5
85*5

60*10
60*10

Assistance Work:

DB Incline Bench
Dips
Tricep stuff
Bicep stuff

Bit disappointed with 85*5, managed 8 last cycle :mad:

Maxeh · 10 Nov 2013 at 21:54

Just realised I've had my 5/3/1 spreadsheet benching increments set at 10kg every 4 weeks.

This is probably why it's a bit messed up...