Max's Training Log - 2014
- Thread starter Maxeh
- Start date
5/3/1
Cycle 2 - Week 1 - OHP
Working Set
Set 1 37.5kg*5
Set 2 42.5kg*5
Set 3 47.5kg*5
OHP seems to be coming on really well, be interesting to see what I can manage on Week 3.
Accessory Work
DB Shoulder Press
48kg*8
48kg*8
48kg*8
48kg*8
SG Shrugs
40kg*8
70kg*8
70kg*8
70kg*8
These didn't feel great, so I may go back to BBRs next week.
Side Raises
8kg*15
8kg*15
8kg*15
8kg*15
Facepulls
16.75kg*15
16.75kg*15
16.75kg*15
16.75kg*15
Had a nightmare walking back from the gym down the stairs, somehow managed to pull my hamstring
Had DOMs since Monday from training legs and I just felt it go.
Trying to book in a massage for this evening, but dead's are looking to be off the menu tomorrow which sucks.
Cycle 2 - Week 1 - OHP
Working Set
Set 1 37.5kg*5
Set 2 42.5kg*5
Set 3 47.5kg*5
OHP seems to be coming on really well, be interesting to see what I can manage on Week 3.
Accessory Work
DB Shoulder Press
48kg*8
48kg*8
48kg*8
48kg*8
SG Shrugs
40kg*8
70kg*8
70kg*8
70kg*8
These didn't feel great, so I may go back to BBRs next week.
Side Raises
8kg*15
8kg*15
8kg*15
8kg*15
Facepulls
16.75kg*15
16.75kg*15
16.75kg*15
16.75kg*15
Had a nightmare walking back from the gym down the stairs, somehow managed to pull my hamstring
Had DOMs since Monday from training legs and I just felt it go.
Trying to book in a massage for this evening, but dead's are looking to be off the menu tomorrow which sucks.
U wot m8? (pls be total....)
Sit in the bath with your hamstring, all kinds of blood flow.
5/3/1
Cycle 2 - Week 1 - Deadlift's
Hamstring felt much better after an epic salt bath, still not 100% but I felt good enough to do the working sets after a decent warm up.
Working Set
Set 1 102.5kg*5
Set 2 117.5kg*5
Set 3 135kg*5
Last set flew up, felt really light. (in b4 it is really light)
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
Seated Row Machine
42kg*8
56kg*8
56kg*8
Overhead Pullover thingywhatsit
16.75kg*10
16.75kg*10
16.75kg*10
First time doing these, bit more work needed on activating my lats but I found using the long pull down bar as an attachment worked best.
DB Row
16kg*10
18kg*10
22kg*10
22kg*10
Pretty decent session over all and up on last Cycle so progress is being made.
Cycle 2 - Week 1 - Deadlift's
Hamstring felt much better after an epic salt bath, still not 100% but I felt good enough to do the working sets after a decent warm up.
Working Set
Set 1 102.5kg*5
Set 2 117.5kg*5
Set 3 135kg*5
Last set flew up, felt really light. (in b4 it is really light)
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
Seated Row Machine
42kg*8
56kg*8
56kg*8
Overhead Pullover thingywhatsit
16.75kg*10
16.75kg*10
16.75kg*10
First time doing these, bit more work needed on activating my lats but I found using the long pull down bar as an attachment worked best.
DB Row
16kg*10
18kg*10
22kg*10
22kg*10
Pretty decent session over all and up on last Cycle so progress is being made.
5/3/1
Cycle 2 - Week 2 - Bench
Warm up was some band mobility and bar* many.
Working Set
Set 1 57.5kg*3
Set 2 67.5kg*3
Set 3 75*5
Up on last Cycle, felt nice.
Accessory Work
Paused Bench - 2 second pause
52.5kg*8
52.5kg*8
52.5kg*8
52.5kg*8
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
The new piece of equipment the manager at the gym has been keeping quiet about was.....a seated curl thing
Still used it though
Weight
23/2/14 - 91.9kg
02/2/14 - 93kg
Oops.
Cycle 2 - Week 2 - Bench
Warm up was some band mobility and bar* many.
Working Set
Set 1 57.5kg*3
Set 2 67.5kg*3
Set 3 75*5
Up on last Cycle, felt nice.
Accessory Work
Paused Bench - 2 second pause
52.5kg*8
52.5kg*8
52.5kg*8
52.5kg*8
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
The new piece of equipment the manager at the gym has been keeping quiet about was.....a seated curl thing
Still used it though
Weight
23/2/14 - 91.9kg
02/2/14 - 93kg
Oops.
5/3/1
Cycle 2 - Week 2 - Squat
Still working on mobility in the week, massage is booked in for Friday which may loosen me up a bit too.
Working Set
Set 1 80kg*3
Set 2 90kg*3
Set 3 102.5g*5
Last set felt OK, harder than last week obviously. Still confident I can get 5+ next week @ 107.50kg
Accessory Work
Paused Squat - 2 second pause
60kg*8
60kg*8
60kg*8
Seated Leg Press Machine
178kg*8
178kg*8
178kg*8
Split Squat
40kg*8
40kg*8
40kg*8
KB Walking Lunges
24kg*10
24kg*10
24kg*10
Leg Press Calf Raises
79kg*25
79kg*25
79kg*25
79kg*25
Fancied a bit of volume on the calf raises.
Cycle 2 - Week 2 - Squat
Still working on mobility in the week, massage is booked in for Friday which may loosen me up a bit too.
Working Set
Set 1 80kg*3
Set 2 90kg*3
Set 3 102.5g*5
Last set felt OK, harder than last week obviously. Still confident I can get 5+ next week @ 107.50kg
Accessory Work
Paused Squat - 2 second pause
60kg*8
60kg*8
60kg*8
Seated Leg Press Machine
178kg*8
178kg*8
178kg*8
Split Squat
40kg*8
40kg*8
40kg*8
KB Walking Lunges
24kg*10
24kg*10
24kg*10
Leg Press Calf Raises
79kg*25
79kg*25
79kg*25
79kg*25
Fancied a bit of volume on the calf raises.
5/3/1
Cycle 2 - Week 2 - OHP
Working Set
Set 1 40kg*3
Set 2 45kg*3
Set 3 50kg*5
Again, really pleased with how my OHP is now, looking forward to next week.
Accessory Work
DB Shoulder Press
48kg*8
48kg*8
48kg*8
KB Shrugs
40kg*12
40kg*12
40kg*12
40kg*12
Side Raises
8kg*15
8kg*15
8kg*15
8kg*15
30 second rest on these, ouch.
Facepulls
16.75kg*15
16.75kg*15
16.75kg*15
16.75kg*15
Cycle 2 - Week 2 - OHP
Working Set
Set 1 40kg*3
Set 2 45kg*3
Set 3 50kg*5
Again, really pleased with how my OHP is now, looking forward to next week.
Accessory Work
DB Shoulder Press
48kg*8
48kg*8
48kg*8
KB Shrugs
40kg*12
40kg*12
40kg*12
40kg*12
Side Raises
8kg*15
8kg*15
8kg*15
8kg*15
30 second rest on these, ouch.
Facepulls
16.75kg*15
16.75kg*15
16.75kg*15
16.75kg*15
5/3/1
Cycle 2 - Week 2 - Deadlift's
60*many
Working Set
Set 1 110kg*3
Set 2 127.5kg*3
Set 3 152.5kg*5
This was supposed to be 142kg but I forgot I had the 25kg plates on.
Possible accidental PB
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
Seated Row Machine
56kg*8
56kg*8
56kg*8
56kg*8
Overhead Pullover thingywhatsit
16.75kg*10
16.75kg*10
16.75kg*10
Much better lat activation on these now.
Single Arm DB Row
22kg*10
22kg*10
22kg*10
22kg*10
Got my sports massage later on today to sort out some niggles.
Feeling good for the lifts next week.
Cycle 2 - Week 2 - Deadlift's
60*many
Working Set
Set 1 110kg*3
Set 2 127.5kg*3
Set 3 152.5kg*5
This was supposed to be 142kg but I forgot I had the 25kg plates on.
Possible accidental PB
Accessory Work
Pull Ups
BW*5
BW*5
BW*5
Seated Row Machine
56kg*8
56kg*8
56kg*8
56kg*8
Overhead Pullover thingywhatsit
16.75kg*10
16.75kg*10
16.75kg*10
Much better lat activation on these now.
Single Arm DB Row
22kg*10
22kg*10
22kg*10
22kg*10
Got my sports massage later on today to sort out some niggles.
Feeling good for the lifts next week.
