Max's Training Log - 2014

Because I like the way it feels :p

Seriously, squats feel genuinely tighter with it, should I get better without the belt? Probably but one thing at a time!
 
23/11/14

Workout 3/Week 4

OHP

50kg*3
52.5kg*3
55kg*3

Still feeling good :)


Wide Grip Chins

BW 5 reps 2 second pause at the top

Did 4 sets of these.

CGBP

67.5kg 5 reps
70kg 5 reps
72.5kg 5 reps

Finished off with:

CGBP 60kg AMRAP

20 reps

Not the biggest fan of CGBP, no dip station at the gym but I will look into some other tricep work.

DB Row/Seated Facepull SS

Supinated pull ups AMRAP

13 reps, few half reps but what can ya do :D

Not sure what my plan is for next week, probably keep the progression on the compounds and mix up the accessory work.
 
25/11/14

1 on 1 training today comprised of:

Snatch grip DLs
Bulgarian split squats
Reverse hypers
Barbell lying bench row (can't think of their proper name!)
Some sled pulling

After the sled my quads were literally dead, so under conditioned its bad!
 
26/11/14

Workout 1/Week 5 Deloadish

Paused Bench

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

Not very strict on the pauses as I am taking a bit of a lighter week, yesterday completely ruined me.

Did some accessory work too but halved the volume.
 
Maxeh said:
25/11/14

1 on 1 training today comprised of:

Snatch grip DLs
Bulgarian split squats
Reverse hypers
Barbell lying bench row (can't think of their proper name!)
Some sled pulling

After the sled my quads were literally dead, so under conditioned its bad!
Click to expand...

The BBLBR are... well, that. I've seen them called prone rows too. Seal row is just the nickname because of the flappy legs people get when it gets heavy.
 
29/11/14

Workout 2/Week 5

Paused Squat

90kg 5 reps/2 second pause
92.5kg 4 reps/3 second pause
95kg 3 reps/4 second pause

These felt good actually, quads were sore after a turbo trainer session in the week but no issues.

Squats

112.5kg 5 reps
112.5kg 4 reps
130kg 1 rep

Trying to keep a heavy rep in the bag as I don't want my minimums dropping so to speak.

RDLs

67.5kg 10 reps 4 second negative
67.5kg 10 reps 4 second negative

Finished off with palloff press and elevated front front split squats...
 
30/11/14

Workout 3/Week 5

OHP

50kg*5
52.5kg*5
55kg*5

Quite surprised with this!


Wide Grip Chins

BW 3 reps 2 second pause at the top

Did 3 sets of these.

CGBP

67.5kg 3 reps
70kg 3 reps
72.5kg 3 reps

Finished off with:

CGBP 60kg AMRAP

15 reps

Very controlled reps on this, meant to be a deload so focussed a bit more on form.

DB Row/Seated Facepull SS

Supinated pull ups AMRAP

Weight dropping nicely (holiday in March :p)

Back on it next week, hope to hit some PR's before Christmas :)
 
3/12/14

Workout 1/Week 6

Bench

82.5kg 6 reps
85kg 5 reps
87.5kg 4 reps

Didn't feel like doing paused bench tonight.

Finished with some bent over rows @ 70kg, incline DB press, cable flies and some shoulder work.
 
6/12/14

Workout 2/Week 6

Paused Squat

92.5kg 6 reps/2 second pause
95kg 5 reps/3 second pause
97.5kg 4 reps/4 second pause

These felt good actually, quads were sore after a turbo trainer session in the week but no issues.

Squats

112.5kg 5 reps
115kg 4 reps
132.5kg 1 rep

132.5 felt so much quicker and smoother than last time, really chuffed with that.

RDLs

70kg 10 reps 2 second negative
70kg 10 reps 2 second negative

Finished off with some leg extensions and elevated front foot split squats...
 
8/12/14

Workout 3/Week 6

OHP

52.5kg*5
55kg*5
57.5kg*4

Fuuuu close, 3 reps next week so should get it in a couple of weeks time.


Wide Grip Chins

BW 5 reps 2 second pause at the top

Did 3 sets of these.

CGBP

70kg 5 reps
72.5kg 5 reps
75kg 5 reps

Slightly wider grip and it felt a bit nicer, was very narrow before!

Finished off with:

DB Row

Supinated pull ups AMRAP

10 very solid reps.

Some rear delt work to finish.
 
10/12/14

Workout 1/Week 7

Bench

85kg 4 reps
87.5kg 3 reps
90kg 2 reps

2nd rep on 90 was a bit of a grinder, not sure what happened there.

Onwards and upwards.

Did the other usual crap.
 
11/12/14

PT work out this evening and I was told conventional deads were on the menu...

Looked something like this:

60kg 5 reps
100kg 5 reps
130kg 3 reps

160 5 reps
170 3 reps
180 2 reps

190 1 rep (PB :eek:)

Been stressed to the max this week, hardly any sleep, mad hours at work and not done conventional deads for around 6 weeks.

Super chuffed with this :D DOH grip still too.

I think 200kg is in the bag early 2015 for sure, just a matter of time now.

Finished off with:

Deficit split squats
Lying leg curls
Sled pulls (so RIP)
 
Was meant to squat today but the fatigue is strong!

Did more upper stuff instead, possibly squatting tomorrow but I fancy going out for a ride in the morning instead.

13/12/14

Workout no idea/Week 8

OHP

52.5kg*3
55kg*3
57.5kg*3

3 reps felt much better, still not convinced 5 is there so may do 3 sets @ 55kg at work up.

Wide Grip Chins

BW 5 reps 2 second pause at the top

Did 3 sets of these.

CGBP

72.5kg 5 reps
75kg 5 reps
77.5kg 5 reps

Finished off with:

Tricep push downs with a strong pump at the end.

Set of chins and some facepulls.
 
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