Max's Training Log - 2014

Maxeh

Maxeh

Maxeh

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Joined
19 May 2005
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Belgium
Here we go again :D

I wanted to start a new thread as I think my old revolved around my weight loss too much, I'm now on the next chapter :cool:

Sticking with 5/3/1, using tried and tested 1RMs that will be gauged after the meet this month.

Food intake has been upped to accommodate the training and busier life during the day.

Aim is to get some strength gains!

2014 Goals

Squat 140kg
Deadlift 200kg
Bench 100kg

Current PBs

Squat 120kg
Deadlift 175kg
Bench 90kg

Coming up to the meet I am just following 5/3/1 loosely as I will just end up resetting my stats after anyway.

Onwards and upwards
 
Back to training tomorrow after a nice deload week.

Not sure if I'm going to do 5/3/1 till the meet or just do a basic 4 day split for a change.

Either way; I will be back on 5/3/1 with some proper 1RM figures.
 
Another deload week by the looks of things, ate something dodgy so been in bed all day.

Just mobility I guess, any straining and something might pop out :o
 
A nappy wouldn't have saved me!

Feel much better now though so I'll get the leg session in tomorrow/Thursday.

Left home at 6 and got back at 10:30 so no time today /excuses.

At the moment I'm focusing on being in the actual squat position as per the discussion on FB.
 
Yep, with Russian baby makers, perhaps some box squats and some hip stretching I saw on MWOD.
 
Well the reason I've been feeling crap has been confirmed as gastroenteritis :(

Feel like death and frustrated being off work sitting on my arse but I'm not training till I'm back to 100%.
 
Just focusing on getting some good rest in for now, the stomach pains are pretty bad so even a curl would just make things worse :p
 
Still feeling a bit rough, hoping to do some light training/mobility work tomorrow, possibly a swim.

Will then just do some basic work to prep for the meet.

Bulk is going well, 5lbs down :p
 
Felt hugely better today so popped down and did my long overdue leg work out.

Started off doing ~10 mins of static stretching.

Moved onto squats:

Bar*lots
60*5
80*5
90*5
100*3
120*2

Was going to push for a single 130 but the second rep @ 120 I flew down a bit fast, wasn't pretty.

The main thing I noticed was the difference in mobility purely from doing some stuff at night and the 10 minutes prior to squatting. I was able to narrow my stance massively, get decent depth and not have my feet angled out anywhere near as much.

Probably won't squat again till the meet where I'm aiming for a PB of 140 but will do lots of mobility up until then.

With the 140, I hope I can get it. I need to not drop down so quickly and control the movement more first.

I'll probably attack it from 100 upwards in singles.

Finished off the session with some light leg extensions, leg pressing and some leg curls.

Then a bit more stretching before heading home.
 
Controlled, not slow :p

Just had a nice shoulder workout, something like this:

OHP

Bar*lots
40*5
42.5*5
45*5
50*3
55*3

Stopped there, but felt good.

Then did a few other bits like facepulls, side raises and shoulder pressing.

I think I may do some light deadlifting on Thursday night then rest until the meet.
 
Well the meet was a fail for me in terms of PBs, I just hit my current max's, nothing more.

Really need to focus on some decent assistance work, mainly to help me get out of the bottom of my lifts. Lots of paused work, pin pressing etc is on the agenda.

5/3/1 starts again this Sunday using the max's above but I'm going to take it a bit easier in the first few cycles this time round. Hopefully that combined with some better nutrition I should see some better strength gains.
 
Had a really decent leg session on Monday.

Looked a bit like this:

Paused squats
Horiztonal leg press (slow negatives, explosive positives)
Leg extensions
Leg curls

Squats were tasty, felt really supple and was hitting decent depth.

Just focused on getting out the hole and increased my overall time under tension.

I'll continue this theme with my assistance work starting Sunday when I take a better stab at 5/3/1.

Tomorrow will be some shoulder work, again with some paused stuff.
 
Shush :p

Bit of a different shoulder work out today, was something like this:

Shoulder press 20s 8*4
Savickas press (on the smith due to morons) +5kg 10*4 These were super hard!
Klokov press 15kg 15*3 Again, these are so tough.
Facepulls 12*4
Side raises to finish
 
Pretty nice back session today, preparing myself for Sunday :)

Deads

Lots of warm-ups
110 8*3
140*3

Lat pull down
Pull ups
Front lat pull down machine (feels good)
Incline DB rows
 
5/3/1

Cycle 1 - Week 1 - Bench

First week into it, took it nice and easy, form felt great.

Will probably just do the prescribed reps (5 in this case) and go all out on Week 3.

Warm up was some mobility and bar* many.

Working Set

Set 1 52.5kg*5
Set 2 60kg*5
Set 3 70kg*5

Accessory Work

Paused Bench - 2 second pause

50kg*8
50kg*8
50kg*8
50kg*8

Cable Fly's

22kg*12
22kg*12
22kg*12
22kg*12

Dips/Tricep Pull Down SS

BW*5/21kg*12
BW*5/21kg*12
BW*5/21kg*12

Chins/Cable Curls SS

BW*5/12kg*12
BW*5/12kg*12
BW*5/12kg*12

Absolutely pooped after that session, but felt great :D
 
Still doing the plus sets mate, did 70*5, had more in the tank but I don't want to hit it at 100mph like I did last time.

Plan is to do 5,3,1-3 on the plus sets, then de-load if that makes sense.

My bench 1RM is 90kg.
 
5/3/1

Cycle 1 - Week 1 - Squat

Went to a different gym today as I wasn't near home, managed to get some filming in though, will post the other ones later.

Did some warm ups with the bar and some bands.

Working Set

Set 1 70kg*5
Set 2 80kg*5
Set 3 95kg*5 (This should have been 92.5kg, no 1.25kg plates)

Accessory Work

Paused Squat - 2 Second Pause

60kg*8
60kg*8
60kg*8
60kg*8

Leg Press

No idea on the weight, but did 4 sets of 12 with slow negatives.

Calf Raises

Same as above

Also tried some Front Squats, just getting used to them.

Did what I could with this session, hit my 5 reps so I'm happy.

Video - 95kg*5


Criticism welcome, I think my squatting has improved a lot but still need to get a bit lower and keep my toes a bit more parallel.

Got a couple of others from different angles to post tomorrow.

Also, mire my love handles wobbling :o
 
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