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!
 
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