Max's Training Log - 2014

I'm not a bench beast, so take my suggestions as you will...

Keep your elbows stable using your lats as you squeeze up, as they start drawing circles as you fatigue (squeeze those elbows in, as such). I know, because I do this. :D
 
Yeah I can see what you mean with the elbows, definatly something I need to work on. Good chance next week on the deload to continue working on form.

I'm trying to pin my lats down before the lift, will try harder :D

I'll get some more videos up, was too busy this morning and my tripod still hasn't arrived.

5/3/1

Cycle 1 - Week 3 - Squat

Took a bit longer warming up this morning, hips felt a bit tight.

Working Set

Set 1 80kg*5
Set 2 92.5kg*3
Set 3 102.5kg*6

Squats felt decent, best set was probably the 2nd one in terms of smoothness. I'm holding the bar much narrower than before and it seems to be helping in some way with my stability.

Pleased with the 6 reps, last one was a big push.

Accessory Work

Paused Squat - 2 second pause

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

Horizontal Leg Press Machine

97kg*8
97kg*8
97kg*8
97kg*8

Single Leg Extensions

30kg*12 (Each leg)
30kg*12
30kg*12

Leg Curls

56kg*12
56kg*12
56kg*12

Weight

Last Week: 91.4kg
This Week: 92.5kg

Oops :eek:

Not sure why the big increase this week but I'll see how the next weigh in pans out.
 
Maxeh said:
Squats felt decent, best set was probably the 2nd one in terms of smoothness. I'm holding the bar much narrower than before and it seems to be helping in some way with my stability.
Click to expand...

Narrower grip = more back 'shelf' = more thoracic stability = MOAR POWAH!

Gripping as narrow as comfortable is very beneficial, I tend to gradually work my in through warm ups.
 
Found the same too, the only issue I may get is shoulder pains due to going too narrow. Just have a play :)
 
5/3/1

Cycle 1 - Week 3 - OHP

Working Set

Set 1 40kg*5
Set 2 45kg*3
Set 3 52.5kg*5

Pretty pleased with this. My Gorillapod arrived so I managed to get a video of it. Not the greatest angle for OHP but ah well.


Hows my grip on these, anything else I should be doing. I know its hard to see from that angle.

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

These still burn every time :o

Facepulls

13.75kg*15
13.75kg*15
13.75kg*15
13.75kg*15

Overall a solid session, pleased with the 5 reps @ 52.5.

Deads tomorrow then the deload begins.
 
I think you could keep your elbows in a bit more on the OHP, i.e. to try and keep your forearms vertical (same as would be for bench).

Other than that... good stuff!
 
Put some effort in man!

Good job. I struggle with the arms in thing, however since trying to adopt it I find the weight moves a LOT nicer.
 
Hard to tell but I think you could definitely get your lats more involved (flared/tensed/popped) at the bottom of the lift.

Can't see much else :p
 
5/3/1

Cycle 1 - Week 3 - Deadlift's

Had a job interview this morning so wanted to get a decent session in.

Working Set

Set 1 115kg*5
Set 2 130kg*3
Set 3 145kg*6


Video below, on the last set my head comes up for some reason.

6 reps might not sound much but I'm ok with that.

Also having issues with putting the bar back down, keeping my shoulders pinned and pretty much everything else :o

Bonus is my grip felt great.

Accessory Work

Pull Ups

BW*5
BW*5
BW*5

Barbell Row

50kg*15
50kg*15
50kg*15
50kg*15

Front Lat Pull Down

80kg*15
80kg*15
80kg*15
80kg*15

Lat Pull Down

35kg*15
35kg*15
35kg*15
35kg*15

Projected 1RMs after cycle one are as follows:

Bench 90kg
Squat 119kg
OHP 59kg
Deadlift 168kg

Everything on track, feel great and next cycle should see my projected 1RMs increase in everything bar deads :)

So that's progress :D
 
Not going to track my de-load sessions on here.

I'm following the 5/3/1 weights on the main lifts and just doing 60% of the weight on my assistance work with even more focused on paused work.

Lots more mobility incoming too, it appears I really need to keep on top of my leg mobility or my squats go to pot pretty quickly.

Weight

Last Week: 92.5kg
This Week: 91.9kg

Not ideal...

Macros this week are now:

215g protein
275g carbs (this is the highest I've ever gone)
100g fat

~2850 calories

On Saturday I will take some progress pictures and do a little review of Cycle 1 and my hopes for Cycle 2 :)
 
Progress pictures taken, fair to say the bulk needs to stop here, looking uber fat. Feel a sketchy about sharing them, really not happy with it.

Cutting will mean a halt in progress on 5/3/1 but I'm past caring :p

Will see how I weigh in on Sunday and take it from there.

Weekly bitch about weight over, on to a video of my deads from today.

Much better than before I think, getting some more hip hinge:

 
mrthingyx said:
RU Delvis? ;)
Click to expand...

He won't be happy with that insult :p

Tenzo said:
It might not affect strength gains too much, but perhaps consider doing less volume on the accessory work?
Click to expand...

Yeah that's an option.

I'm mixing up my accessory work this Cycle, but as always the main focus will be the compound lifts. I'm not fussed about progressing on the compound stuff.
 
5/3/1

Cycle 2 - Week 1 - Bench

Onto Cycle 2!

Warm up was some band mobility and bar* many.

Working Set

Set 1 55kg*5
Set 2 62.5kg*5
Set 3 70kg*5

Feel like my bench form is getting better each week, felt much more stable and explosive with the reps.

Accessory Work

Paused Bench - 2 second pause

52.5kg*8
52.5kg*8
52.5kg*8
52.5kg*8

Again, really focusing on exploding out the bottom (oo er)

Weighted Dips

BW+12kg*5
BW+12kg*5
BW+12kg*5

Skullcrushers

EZ Bar+20kg*8
EZ Bar+20kg*8
EZ Bar+20kg*8
EZ Bar+20kg*8

Chin Ups

BW*5
BW*5
BW*5

EZ Curls

Bar+20kg*8
Bar+20kg*8
Bar+20kg*8
Bar+20kg*8

As you can see, this cycle I've changed up my accessory work and gone for more weight/less reps.

See how it goes :)

Weight

16/2/14 - 90.7kg
23/2/14 - 91.9kg
 
5/3/1

Cycle 2 - Week 1 - Squat

More mobility over the last few days, and an ever so slight duck stance means I can get proper depth. Willing to work on that knowing my depth is good rather than the other way round.

How optimal is a parallel stance? If I induce a very slight outward angle with my feet it feels so much more natural.

Working Set

Set 1 72.5kg*5
Set 2 85kg*5
Set 3 95kg*5

Accessory Work

Paused Squat - 2 second pause

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

Seated Leg Press Machine

142kg*8
178kg*8
178kg*8

Split Squat

20kg*8
30kg*8
40kg*8

KB Walking Lunges

24kg*10
24kg*10
24kg*10

Smith Machine Calf Raises

40kg*12
80kg*12
80kg*12
80kg*12
 
The Starret Paradigm would have you believe that unless you squat with feet parallel, your knees will explode and you will burn too much energy to complete the movement because it's too inefficient. ;)

Practically, it is less efficient from a torque perspective, but - unless you're wired for correcting it and spending the time getting it right, an adjusted movement pattern will be arguably just as inefficient for a period of time until it starts working correctly (i.e. motor pattern and mobility).

So. Does it matter? My opinion is yes if you want that perfect squat and no if you just want to lift and your technique is sound/safe. It is nice to work towards it, sure, but not something worth worrying about.

And my suggestion about your being Delvis was the fact that your deadlift form looks buttery smooth. ;) :D
 
You must log in or register to reply here.
Back
Top Bottom