Max's Training Log - 2014

25/9/14

Control Lower Day

Paused Squats - 6 sets x 4 reps 85kg
Paused Deads - 3 sets x 4 reps 130kg
Optional Exercise - 3 sets x 8-12 reps Lunges
Optional Exercise - 3 sets x 8-12 reps Good mornings

Legs feel trashed :p

Paused squats feeling good, really think its helping my heavier squatting too, power out the hole is getting better.

Training tomorrow then off on holiday for a few days to soak up some sun and relax :D
 
6/10/14

Back from a few days away in Crete, food out there never disappoints, weight PB :p

Heavy Lower Day

Squat - 3 sets x 6 reps 105kg
Deadlift - 2 sets 6 reps 150kg
Calf Raises (Optional Exercise) - 3 sets x 8-12 reps
Good Mornings (Optional Exercise)- 3 sets x 8-12 reps

Used the weights from the previous week as I didn't train at all and tweaked my neck whilst away, had a decent massage and its improved so onwards and upwards.

Did an ad-lib leg session on Saturday and my quads were annihilated, had some ridiculous cramps Saturday evening :o

Squats felt a bit harder than they should today but deadlifts flew up no issues so I put that down to my legs being a bit fatigued.

Calf raises as leg extensions would have made me cry.

I've signed up for 6 sessions at a local S&C place, aim is to have 1 session there a week. Always fancied having some 1 to 1 input and advice and this place ticks all the boxes.

Also gone a bit off the rails food wise which for me is unheard of so I need to give some of the responsibility to someone else :p

Their set up is immense too so it will be nice to use some top end gear in a pretty hardcore environment. Hoping 1 session with them a week will help with my training for the rest of the week too.

Bit of an experiment but something I've been interested in doing for a while :)
 
Fingers crossed!

7/10/14

Heavy Upper Day:

Bench Press - 3 sets x 6 reps 75kg
Primary Upper Back Exercise - 3 sets x 6 reps Pendlay Row 55kg
Shoulder Exercise - 1 set x 6 DB Shoulder Press 25s
Upper Back Exercise #2 - 1 set x 6 BW Pull Ups
Optional Exercise - 3 sets x 8-12 reps Seated Row
Optional Exercise - 3 sets x 8-12 reps Arms

Bench felt fine, was careful with my neck but everything felt ok.

Looking forward to next week :)
 
9/10/14

Control Lower Day

Paused Squats - 6 sets x 4 reps 85kg
Paused Deads - 3 sets x 4 reps 130kg
Optional Exercise - 3 sets x 8-12 reps Lunges
Optional Exercise - 3 sets x 8-12 reps Good mornings

Paused squats felt really nice and controlled. Bracing seems to be getting better all the time.

Deads no issue either which is good!

10/10/14

Control Upper Day

Same as last week really, paused bench still feeling nice.

Looking forward to next week, neck is much better now :D
 
13/10/14

Heavy Lower Day

Squat - 3 sets x 6 reps 110kg
Deadlift - 2 sets 6 reps 155kg
Barbell Lunges (Optional Exercise) - 3 sets x 8-12 reps
Good Mornings (Optional Exercise)- 3 sets x 8-12 reps

First set of squats was a bit rough but the other two went fine.

Still beltless so should be on my way to surpass my lifts when I was doing 5x5.

Deadlifts felt fine too :D

Upper Power day tomorrow at the S&C gym, hope to get some tips on my benching :)
 
Ended up doing lower days back to back, DOMs were interesting...

Had my first private session, went really well :D

Going to be working on getting my compounds up so see where it takes me!

16/10/14

Heavy Upper Day:

Bench Press - 3 sets x 6 reps 77.5kg
Primary Upper Back Exercise - 3 sets x 6 reps Pendlay Row 57.5kg
Shoulder Exercise - 1 set x 6 DB Shoulder Press 25s
Upper Back Exercise #2 - 1 set x 6 BW Pull Ups
Optional Exercise - 3 sets x 8-12 reps Seated Row
Optional Exercise - 3 sets x 8-12 reps Arms

Bench was super explosive, reps flew up :eek:

Feeling very good again, long may it continue!

Will see what sort of direction my programme goes in when I have my next session on Tuesday.
 
Another heavy upper day, ooft.

20/10/14

Heavy Upper Day:

Bench Press - 3 sets x 6 reps 80kg
Primary Upper Back Exercise - 3 sets x 6 reps Pendlay Row 60kg
Shoulder Exercise - 1 set x 6 DB Shoulder Press 25s
Upper Back Exercise #2 - 1 set x 6 BW Pull Ups
Optional Exercise - 3 sets x 8-12 reps Shoulder Press
Optional Exercise - 3 sets x 8-12 reps Arm Stuff

Again, bench felt pretty good. Focusing on not rushing the reps.

Spent a good amount of time after to work on some lower body mobility; really need to keep on top of it :o
 
23/10/14

Control Upper Day:

Bench Press - 6 sets x 4 reps 75kg
Primary Upper Back Exercise - 6 sets x 4 reps Pendlay Row 50kg
Shoulder Exercise - 1 set x 10 DB Shoulder Press 25s
Upper Back Exercise #2 - 1 set x 10 Chin Ups
Optional Exercise - 3 sets x 8-12 reps Facepulls
Optional Exercise - 3 sets x 8-12 reps Arm Stuff

Training programme is a bit mixed up at the moment, with training at 2 gyms but I am getting things lined up so its a bit more structured.

Discussed some goals and strength is still the focus...

Bench 110kg, or have 100kg is a minimum than I can walk in and hit regardless of how I'm feeling etc.

Deadlift 200kg, a massive ask but I think with the work I have programmed for my posterior chain and hamstrings its a goal I would love.

Squat 160kg, as above but something to aim for :D

Got a holiday in March so I will probably go full steam ahead until Christmas and see how close I get to my goals, ideally drop 10kg before March :p

Either way, enjoying training at the moment which is the main thing.
 
24/10/14

Heavy Lower Day

Squat - 3 sets x 6 reps 112.5kg
Leg Extensions (Optional Exercise) - 3 sets x 8-12 reps
Good Mornings (Optional Exercise)- 3 sets x 8-12 reps
Deadlifts:

60*5
100*5
120*3
140*2
160*1
160*1

Was going to push a bit more but felt so dead.

Hamstrings and pretty much me entire body feel completely ruined!

Squats were a real struggle, mentally frustrating too given I was PRing not long ago :o

I have a new programme given to me but I will digest it properly over the weekend.

Weight today 95kg, bulk went a little quicker than anticipated (quelle surprise)
 
29/10/14

Workout 1/Week 1

Paused Bench

70kg 6 reps/2 second pause
75kg 5 reps/3 second pause
77.5kg 4 reps/4 second pause

That was the main work, so still implementing the paused bench.

Then moved onto some pendlay rows, a DB incline/DB row super set, press ups, cuban press (first time doing these) and finished with some band pulls.
 
31/10/14

Workout 2/Week 1

Paused Squat

80kg 6 reps/2 second pause
82.5kg 5 reps/3 second pause
85kg 4 reps/4 second pause

Squats

100kg 5 reps
100kg 4 reps

These felt so heavy it's not even funny..

RDLs

60kg 10 reps 4 second negative
60kg 10 reps 4 second negative
60kg 10 reps 4 second negative

Finished off with some pallof press and elevated front foot split squats.

Squat power has fizzled out completely but it shall return!
 
To be fair....did you use the metal plates with rubber edging? There are some 25's hidden amongst the 20's ;)
 
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