Max's Training Log - 1 Year On

Maxeh · 12 Sep 2013 at 21:04

Before the next chapter of this log begins (5/3/1 and CBL) I just realised it's been 2 years now since I started doing this.

Here's a new comparison photo

Onwards and upwards, will update on Sunday morning

BennyC · 13 Sep 2013 at 09:24

Should have saved this for the first post backload photo!

Such strong progress :cool:

Steedie · 13 Sep 2013 at 09:28

Strong forearms in that first pic, you're on dat der Phil Heath time nearly.

Amazing progress though bru

Maxeh · 13 Sep 2013 at 09:33

Fireskull · 13 Sep 2013 at 09:38

Amazing progress

Maxeh · 14 Sep 2013 at 21:18

Tomorrow it begins:

I've also completed the CBL prep phase, started off @ 89.4kg and finished @ 88.8kg for reference.

My 1RMs I'm using are:

Bench: 90kg
Squat: 110kg
Deadlift: 140kg
OHP: 55kg

Structure is as follows:

Sunday: Bench
Monday: Squat
Tuesday: Rest
Wednesday: Rest
Thursday: Deadlift
Friday: OHP
Saturday: Rest

Backloading will be done after training days, ~175g backloads, 2500calories a day, <30g carbs on rest days.

Not expecting magic tomorrow on the bench as I'm still on low carbs but wish me luck, I will update it each week with the weeks progress

Maxeh · 15 Sep 2013 at 16:07

Might as well update this now:

Cycle 1 - Week 1 - Day 1

Bench:

55*5
60*5
70*14

Assistance Work:

Dips 5x15
Curlzz 5x15
Pulldowns 5x15

Playing the assistance work by ear at the moment, focusing on the main lift.

mrthingyx · 15 Sep 2013 at 16:48

Nice... this will be interesting!

Bear in mind curlzes are assistance work for leg work, too.

Maxeh · 16 Sep 2013 at 18:10

Cycle 1 - Week 1 - Day 2

Squat:

65*5
75*5
85*12

Assistance Work:

Split Squat (hngggg) 5x15
Leg Press 5x15
Leg Extension 5x15

Quads were on fire after this :eek:

Maxeh · 19 Sep 2013 at 19:32

Cycle 1 - Week 1 - Day 3

Deads:

85*5
100*5
115*12

Assistance Work:

Pulls Ups 5x5
DB Rows 5x15
Lat Pull Down 5x15

That last set of deadlifts was killer!

mrthingyx · 19 Sep 2013 at 19:39

That... Looks painful!

Maxeh · 20 Sep 2013 at 17:38

Cycle 1 - Week 1 - Day 4

OHP:

35*5
40*5
45*10

Assistance Work:

DB Shoulder Press 5x15
Facepulls 5x15
Side/Front Raises 5x15

Not the greatest session, still not found a shoulder exercise I totally get on with, any recommendations?

Maxeh · 22 Sep 2013 at 16:25

Cycle 1 - Week 2 - Day 1

Bench:

55*3
65*3
75*11

Assistance Work:

Dips 5x15
Skullcrushers 5x15
Standing curls 5x15

Pretty chuffed with the 11 reps on 75kg :cool:

Somnambulist · 22 Sep 2013 at 19:44

Maxeh said:
Cycle 1 - Week 1 - Day 4

OHP:

35*5
40*5
45*10

Assistance Work:

DB Shoulder Press 5x15
Facepulls 5x15
Side/Front Raises 5x15

Not the greatest session, still not found a shoulder exercise I totally get on with, any recommendations?

Klokov pressssss! Also what's your grip like on OHP? IceCreamFitness had a vid the other day talking about grip width and reg. vs. clean/suicide grip and how it relates to bar path etc.

Maxeh · 22 Sep 2013 at 19:49

They look tough! My grip is fairly narrow I guess, but neutral.

I will check the video out this evening, thanks mate.

BennyC · 23 Sep 2013 at 12:53

Popping your lats I've found to help for OHP as it removes a little of the end range of motion and I find allows for more emphasis on delts and less on triceps.

Seated DB Press focusing on pivoting from the shoulders feelsgoodman.jpeg too.

mrthingyx · 23 Sep 2013 at 13:05

Somnambulist said:
Klokov pressssss! Also what's your grip like on OHP? IceCreamFitness had a vid the other day talking about grip width and reg. vs. clean/suicide grip and how it relates to bar path etc.

Another one for the Klokov press: remarkably unpleasant (humbling) lift.

I would start light, however, as it's quite a different experience to the 'normal' OHP... you'll have to make sure your pecs are nice and loose, too.

Maxeh · 23 Sep 2013 at 13:09

Watched the IceCreamFitness video, my grip seems to be along the lines of what he's indicating which is good.

Will definitely try the klokov press :cool:

BennyC · 23 Sep 2013 at 14:38

Klokov Press looks pretty joocey.

Just be conscious of shoulder health. Certain variants of presses don't actually offer any more recruitment or activation but can compromise the joints. Generally though most of us here are wise enough to know when this is the case

boxman2000 · 23 Sep 2013 at 15:42

Just gone through the whole thread - very inspiring.

I read your comments you make about skin and marks etc but seriously don't spend any time worrying about it, there are a lot of people out there that would love to have the discipline and results that you've had. There is always going to be something about ourselves we'd want to change but just enjoy the results of your hard work.

I'm 2 1/2 years away from the gym and I'm putting off going back as I feel I'm now starting from scratch (I couldn't afford gym membership after wife gave up work during pregnancy and have had a lot of niggly back issues which all stem from not going to the gym).

Thank you for the encouragement to get back to the gym - going to get back in contact with my old trainer.