Max's Training Log - 2014
- Thread starter Maxeh
- Start date
5/3/1
Cycle 1 - Week 1 - Deadlift's
Fasted training again this morning, loving this.
Warm up was bit of mobility and some stretching
Working Set
Set 1 100kg*5
Set 2 115kg*5
Set 3 130kg*5
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
Barbell Row
40kg*15
50kg*15
50kg*15
50kg*15
Front Lat Pull Down
60kg*15
60kg*15
60kg*15
60kg*15
Lat Pull Down
35kg*15
35kg*15
35kg*15
35kg*15
Another good session, dead's felt nice but I need to work on my grip strength a bit more I think.
Wasn't as destroyed as yesterday, its hard to explain but I am extremely tired during my sets but I don't get the same burn like I do from a shoulder session.
Just feel a bit short changed sometimes but maybe tomorrow I'll wake up with DOMs from hell. Although, this is early days and the next 2 weeks are lined up to be much harder.
Anyway, C1W1 done and infinitely better than last time
Cycle 1 - Week 1 - Deadlift's
Fasted training again this morning, loving this.
Warm up was bit of mobility and some stretching
Working Set
Set 1 100kg*5
Set 2 115kg*5
Set 3 130kg*5
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
Barbell Row
40kg*15
50kg*15
50kg*15
50kg*15
Front Lat Pull Down
60kg*15
60kg*15
60kg*15
60kg*15
Lat Pull Down
35kg*15
35kg*15
35kg*15
35kg*15
Another good session, dead's felt nice but I need to work on my grip strength a bit more I think.
Wasn't as destroyed as yesterday, its hard to explain but I am extremely tired during my sets but I don't get the same burn like I do from a shoulder session.
Just feel a bit short changed sometimes but maybe tomorrow I'll wake up with DOMs from hell. Although, this is early days and the next 2 weeks are lined up to be much harder.
Anyway, C1W1 done and infinitely better than last time
Also for 5/3/1 bro's...
Do you have your cycle progression (4 weeks) at +2.5kg or +5kgs?
Mines on 2.5kg at the moment and 5kg for deads and that could be taking a bit slow but I'm aware of going to fast into it again...
Thoughts?
Do you have your cycle progression (4 weeks) at +2.5kg or +5kgs?
Mines on 2.5kg at the moment and 5kg for deads and that could be taking a bit slow but I'm aware of going to fast into it again...
Thoughts?
5/3/1
Cycle 1 - Week 2 - Bench
Great start to the second week, just felt like a solid session.
Warm up was some mobility and bar* many.
Working Set
Set 1 57.5kg*3
Set 2 65kg*3
Set 3 72.5kg*5
Pretty pleased with this, was going to do just 3 but the last 2 felt fine.
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
Those last 2 super sets are pretty killer.
Squats tomorrow
Weight wise:
20/1/14 - 90.7kg
27/1/14 - 91kg
Weigh day tomorrow, hoping for 91.3
Cycle 1 - Week 2 - Bench
Great start to the second week, just felt like a solid session.
Warm up was some mobility and bar* many.
Working Set
Set 1 57.5kg*3
Set 2 65kg*3
Set 3 72.5kg*5
Pretty pleased with this, was going to do just 3 but the last 2 felt fine.
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
Those last 2 super sets are pretty killer.
Squats tomorrow
Weight wise:
20/1/14 - 90.7kg
27/1/14 - 91kg
Weigh day tomorrow, hoping for 91.3
Last edited:
Cannot believe I am heavier than you... your arms are huge.
Also looking forward to the squats...
You're too kind, or a just a good liar
Bulking for the strength gains
5/3/1
Cycle 1 - Week 2 - Squat
Another decent session this morning
Warm up was some mobility and bar* many.
Working Set
Set 1 75kg*3
Set 2 87.5kg*3
Set 3 97.5kg*5
Had some tips from BennyC regarding keeping the bar tight, felt much more stable today.
Accessory Work
Paused Squat - 2 second pause
60kg*8
60kg*8
60kg*8
60kg*8
Moar paused work, last set was tough with 60 seconds rest.
Horizontal Leg Press Machine
97kg*8
97kg*8
97kg*8
97kg*8
Going deep with these and really pushing out the bottom, I like this machine.
Single Leg Extensions
30kg*12 (Each leg)
30kg*12
30kg*12
Again, quite a cool machine doing each leg. Quad pump engaged.
Leg Curls
56kg*12
56kg*12
56kg*12
Overall a great session, felt ruined after. Couldn't wait to get home and chow down on some breakfast.
Weight wise my wish has been granted.
Last Week: 91kg
This Week: 91.4kg
Training well, sleeping well and eating well (more relaxed, still strict in terms of hitting my macros but the timing etc I've chilled out with)
Carbs are also the highest they've been.
5/3/1
Cycle 1 - Week 2 - OHP
Onto the second week of OHP....
Working Set
Set 1 37.5kg*3
Set 2 42.5kg*3
Set 3 47.5kg*5
Accessory Work
Klokov Press
25kg*8
25kg*8
25kg*8
25kg*8
Savickas Press
32.5kg*8
32.5kg*8
32.5kg*8
32.5kg*8
Side Raises
8kg*15
8kg*15
8kg*15
8kg*15
30 second rest on these, lord have mercy.
Facepulls
13.75kg*15
13.75kg*15
13.75kg*15
13.75kg*15
Another decent session, feeling good for tomorrow and starting Week 3.
Cycle 1 - Week 2 - OHP
Onto the second week of OHP....
Working Set
Set 1 37.5kg*3
Set 2 42.5kg*3
Set 3 47.5kg*5
Accessory Work
Klokov Press
25kg*8
25kg*8
25kg*8
25kg*8
Savickas Press
32.5kg*8
32.5kg*8
32.5kg*8
32.5kg*8
Side Raises
8kg*15
8kg*15
8kg*15
8kg*15
30 second rest on these, lord have mercy.
Facepulls
13.75kg*15
13.75kg*15
13.75kg*15
13.75kg*15
Another decent session, feeling good for tomorrow and starting Week 3.
Yeah its not pretty
5/3/1
Cycle 1 - Week 2 - Deadlift's
Felt pretty alert this morning, epic night sleep.
Working Set
Set 1 107.5kg*3
Set 2 122.5kg*3
Set 3 137.5kg*5
These felt quite heavy for some reason, but I got the 5 reps I wanted.
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
On the other hand these felt super easy, will up the reps next cycle.
Barbell Row
50kg*15
50kg*15
50kg*15
50kg*15
Again, these felt great.
Front Lat Pull Down
80kg*15
80kg*15
80kg*15
80kg*15
Lat Pull Down
35kg*15
35kg*15
35kg*15
35kg*15
Happy with that, just the real fun begins on Week 3, aiming for 5 reps on all my last set of lifts, if so that will give me decent progression.
Food wise, currently sitting around 2800 calories which as above is providing a decent ~0.5lb a week gain.
Nice rest day tomorrow
Edit - If my Gorilla pod arrives I will film the last set of my lifts. I plan on doing this each cycle to keep an eye on form/progression.
5/3/1
Cycle 1 - Week 2 - Deadlift's
Felt pretty alert this morning, epic night sleep.
Working Set
Set 1 107.5kg*3
Set 2 122.5kg*3
Set 3 137.5kg*5
These felt quite heavy for some reason, but I got the 5 reps I wanted.
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
On the other hand these felt super easy, will up the reps next cycle.
Barbell Row
50kg*15
50kg*15
50kg*15
50kg*15
Again, these felt great.
Front Lat Pull Down
80kg*15
80kg*15
80kg*15
80kg*15
Lat Pull Down
35kg*15
35kg*15
35kg*15
35kg*15
Happy with that, just the real fun begins on Week 3, aiming for 5 reps on all my last set of lifts, if so that will give me decent progression.
Food wise, currently sitting around 2800 calories which as above is providing a decent ~0.5lb a week gain.
Nice rest day tomorrow
Edit - If my Gorilla pod arrives I will film the last set of my lifts. I plan on doing this each cycle to keep an eye on form/progression.
I'm just not getting carried away with it, I could have probably squeezed a couple more out today but the proper test is the next lifts.
Could be viewed as lazy/going at a snails pace but there's no rush
I think 5 reps on each + set is a good thing to aim for though, for example Sunday if I can get 5 reps I will be 3kg off my predicted 1RM.
I'll see how it goes next week though, if I feel its going to slowly I will just up the progression rather than the reps. I just don't see the need for going into double figures every session on a strength program.
Could be viewed as lazy/going at a snails pace but there's no rush
I think 5 reps on each + set is a good thing to aim for though, for example Sunday if I can get 5 reps I will be 3kg off my predicted 1RM.
I'll see how it goes next week though, if I feel its going to slowly I will just up the progression rather than the reps. I just don't see the need for going into double figures every session on a strength program.
I agree entirely.
I often watch my warm up sets back and see where I need to adjust form, for example sit back more on deadlifts, get tighter etc. Doing this really helps as it means you don't waste a session with things feeling off, then watch all your videos back and be like 'if only I sat back a bit further etc'. Come the next session you've forgotten and so on...
5/3/1
Cycle 1 - Week 3 - Bench
The big week
Warm up was some mobility and bar* many.
Working Set
Set 1 60kg*5
Set 2 70kg*3
Set 3 77.5kg*6
Woo, chuffed with this.
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
Video incoming of the last set on bench.
Cycle 1 - Week 3 - Bench
The big week
Warm up was some mobility and bar* many.
Working Set
Set 1 60kg*5
Set 2 70kg*3
Set 3 77.5kg*6
Woo, chuffed with this.
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
Video incoming of the last set on bench.