Max's Training Log - 2014

Had the myofascial massage this afternoon, good lord the pain, much tightness.

Also got shown some moves to improve my squat depth and general mobility.

Front squats improved so much in a short space of time, helps having someone who knows their stuff on hand.

Going to go once a month now for general technique help and a massage.
 
5/3/1

Cycle 2 - Week 3 - Bench

Warm up was some band mobility and bar* many.

Working Set

Set 1 62.5kg*5
Set 2 70kg*3
Set 3 80kg*6


First rep was a bit of a half arse but could be worse.

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

Happy with this mornings training, still progressing.

Weight

2/3/14 - 93kg
9/3/14 - 92kg

Cutting is so easy in comparison :(
 
5/3/1

Cycle 2 - Week 3 - Squat

Been doing lots of mobility work along with the soft tissue massage I had.

Feel much more flexible, hope that translates in the video.

I think the issue now is I'm just not strong enough :p

Working Set

Set 1 85kg*5
Set 2 95kg*3
Set 3 107.5g*6

Last rep was a grind, wasn't sure if I was coming back up!

Youtube doesn't want to work this morning, will upload later if I can.

Accessory Work

Paused Squat - 2 second pause

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

I think these are helping a lot with my depth.

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

I super setted the last two as I was a bit rushed for time, legs were burning.

I'm still up on last cycle which is good but I can almost sense me hitting a wall in my squats, the other lifts I'm pretty pleased with.

Saying that, see what OHP and Deads turn out like this week!
 
A couple of times yeah but it feels like its just going to slide down my back!

What's the advantage/difference in going for a lower bar position?
 
Maxeh said:
What's the advantage/difference in going for a lower bar position?
Click to expand...

It makes you fat, requires you to wrap your knees and not hit parallel. As well as a proclivity to fist-pump and whoop unnecessarily. ;) :D

notsrs.

In all seriousness, it will 'force' you to sit back into the squat more (as opposed to down). Provided you keep your knees out (hint hint) wit ha nice, wide stance, you will hit parallel without any trouble.

It also looks like you need to do some ankle work to ensure your 'stable base' is as... errr... stable and torque-worthy as possible.

In other news... paused squats for 8 reps? Nasty. :cool:
 
Been doing some ankle work, I find I can get better depth and a more stable base, it just takes me half an hour of warming up first?!

I used plates under the heels last week and it felt so much better...

Yeah paused squats are a bit of a killer, even at that poverty weight.
 
Maxeh said:
Been doing some ankle work, I find I can get better depth and a more stable base, it just takes me half an hour of warming up first?!

I used plates under the heels last week and it felt so much better...

Yeah paused squats are a bit of a killer, even at that poverty weight.
Click to expand...

Heh... I have around half an hour's warm-up, too, until my hamstrings and adductors let go of my hips... :D :) :confused:

:(
 
Breh, why you no keep your elbows back like I say?

Hard to tell but if you are high-barring then using a proper shoe is advisable, as is decent ankle range anyway.

I always though you used low bar until now.

Also, dat grind son.
 
I try to keep my elbows pinned in :(

On the hunt for some shoes now, probably going for the Nike Romaleo 2's as they are a bit wider apparently. Just need to find somewhere locally to try them as I don't fancy dropping that sort of money without trying them on.

Anyway...

5/3/1

Cycle 2 - Week 3 - OHP

Working Set

Set 1 42.5kg*5
Set 2 47.5kg*3
Set 3 52.5kg*6

Chuffed to bits with this, my OHP is coming along well.

Accessory Work

DB Shoulder Press (Plate loaded)

80kg*8 (total :p)
80kg*8
80kg*8

KB Shrugs

40kg*12
40kg*12
40kg*12
40kg*12

Side Raises

8kg*15
8kg*15
8kg*15
8kg*15

Facepulls

20kg*15
20kg*15
20kg*15
20kg*15

Was away from home this week so I trained at my old gym, was good to go back there, many memories!

Deads tomorrow then a much needed deload where I will be mainly working on mobility and doing some swimming.
 
You might be able to get the Romaleo's a touch cheaper because they have newer models coming out soon/now (only difference is colour I think). I wanted the Volt colour because Lu Xiaojun, but the Adipowers were that much cheaper that I couldn't justify it.
 
Ooo, will keep an eye out. Going to do some digging today for the best price on the Nikes.

Meanwhile:


5/3/1

Cycle 2 - Week 3 - Deadlift's

60*many, some stretching etc

Working Set

Set 1 117,5kg*5
Set 2 135kg*3
Set 3 150kg*7

Video, all feedback welcome as per usual!


Accessory Work

Pull Ups

BW*5
BW*5
BW*5

Seated Row Machine

56kg*8
56kg*8
56kg*8
56kg*8

Overhead Pullover SS with Lat Pulldown

20kg*15/Cant' remember*15
20kg*15/Cant' remember*15
20kg*15/Cant' remember*15
20kg*15/Cant' remember*15

Felt good doing these back to back.

Single Arm DB Row

22kg*10
22kg*10
22kg*10
22kg*10

Another Cycle done, pleased with this one.

Will update my new stats and weight tomorrow.
 
Glad to hear they are getting better :cool:

Weight:

9/3/14 - 92kg
9/3/14 - 91.7kg

Guestimated a lot of macros this week due to being away from home but still glad with the small loss.

This also marks the end of Cycle 2...

Cycle 1 Final Projected 1RMs:

Bench - 90.01kg
Squat - 119.05kg
OHP - 59.07kg
Deads - 168.41kg

Cycle 2 Final Projected 1RMs:

Bench - 92.92kg
Squat - 124.85kg
OHP - 60.98kg
Deads - 180.03kg

All on the up :D
 
You must log in or register to reply here.
Back
Top Bottom