Max's Training Log - 2014

5/3/1

Cycle 3 - Week 1 - Bench

Back after the deload week.

Warm up was some band mobility and bar.

Working Set

Set 1 55kg*5
Set 2 65kg*5
Set 3 72.5kg*5

Bench felt good, not much more to say :p

Accessory Work

Paused Bench - 2 second pause

55kg*8
55kg*8
55kg*8
55kg*8

Up 2.5kg from last cycle.

Cable Flies

27.5kg*12
27.5kg*12

Just felt like doing a couple of sets of these. (13.75kg each arm)

Weighted Dips

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

Tricep push down

18.25kg*12
21.25kg*12
23.75kg*12
23.75kg*12

Used the v-bar attachment, prefer using this to the rope.

Chin Ups

BW*5
BW*5
BW*5

Cable Curls

18.75kg*12
18.75kg*12
18.75kg*12
18.75kg*12

Used a straight bar on this, again prefer using that to a EZ sort of bar.

This cycle I've gone for a bit more volume on the accessory work, see what happens.

Weight

16/3/14 - 91.7kg
23/3/14 - 91.9kg

Slight gain, but I'm not too fussed given it was a de-load week and I took it easy.
 
5/3/1

Cycle 3 - Week 1 - Squat

First proper squat session using these:

p2FBzQu.jpg.png

Working Set

Set 1 77.5kg*5
Set 2 87.5kg*5
Set 3 100kg*5

Depth is an instant improvement, getting out the bottom of the squat is feeling much better too.

My issue now is that after the initial push out the hole, I struggle a bit.

Accessory Work

Paused Squat - 2 second pause

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

These felt so good with my new found depth, again just seem to have a sticking point about half way up.

Horizontal Leg Press Machine

70kg*12
79kg*12
79kg*12
79kg*12

DB Split Squat

20kg*12 (total weight as usual, not each hand)
20kg*12
20kg*12
20kg*12

DB Lunges

20kg*12
20kg*12
20kg*12
20kg*12

SL Leg Extensions

30kg*12
30kg*12
30kg*12
30kg*12

Feel absolutely ruined.
 
Lovely shoes, and liking the report on the difference it makes. :)

One of the things I have found that really helps with that funny mid point in the squat is some big back strength from deadlifting... Which, unsurprisingly, also brings your posterior chain up, too. :D
 
I found deadlifting was the biggest difference.

Other stuff like good mornings may be helpful, but I haven't tried them.

Second pulls from both snatch and clean grip will help you get those hips up and through like a train, too. :D
 
Pause squats! Hip thrusts are good too but ideally you need a bench that's fairly low to the ground (or some of those boxes you can stack), and when it gets heavy the bar can really dig into you, so a thick pussy pad comes in handy (I bought a 2" thick one York off Amazon - how anyone would use this for squats is beyond me) - the only excuse to ever own one...
 
5/3/1

Cycle 3 - Week 1 - OHP

Working Set

Set 1 37.5kg*5
Set 2 45kg*5
Set 3 50kg*5

Also did a drop set with the bar.

Accessory Work

DB Shoulder Press

40kg*12 (total)
40kg*12
40kg*12
40kg*12

Shrugs

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

Side Raises

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

Facepulls

17.05kg*15
17.05kg*15
17.05kg*15
12.25kg*15
 
5/3/1

Cycle 3 - Week 1 - Deadlift's

Had another myofascial release today, my squat depth has got so much better, they are really chuffed with it.

On the subject of squats, I want to keep my form as near as I can when I have 40kg on my back. So I'm dropping my squats right down to focus on my form and get it spot on as the weight increases. All my other lifts will continue the way they are though :)

Working Set

Set 1 105kg*5
Set 2 122.5kg*5
Set 3 137.5kg*5

Felt goooood.

Accessory Work

Pull Ups

BW*5
BW*5
BW*5

Barbell Rows

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

Single Arm DB Rows

20kg*12
20kg*12
10kg*12
10kg*12

Very light on the last two but got good activation.

Lat Pulldown

35kg*12
35kg*12
35kg*12
35kg*12

MTS Front Pulldown

27.5kg*12 (single arm)
27.5kg*12
27.5kg*12
27.5kg*12

Good session overall :)
 
5/3/1

Cycle 3 - Week 2 - Bench

Back into training in the early evening now, new job tomorrow :eek:

Warm up was some band mobility and bar.

Working Set

Set 1 60kg*3
Set 2 80kg*3 What a fool, this was meant to be 70kg :o
Set 3 77.5kg*5

Last set was a bit of a grind but that might have been down to doing 80kg before hand.

Accessory Work

Paused Bench - 2 second pause

55kg*8
55kg*8
55kg*8
55kg*8

Cable Flies

27.5kg*12
27.5kg*12

I like doing these now just to squeeze the last bit of chest action, dips hit them a bit too though.

Weighted Dips

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

Tricep push down

23.75kg*12
23.75kg*12
23.75kg*12
11.25kg*12 Did this to finish off, 30 second rest from the set before.

Chin Ups

BW*5
BW*5
BW*5

Cable Curls

18.75kg*12
18.75kg*12
18.75kg*12
11.25kg*12

Still using the straight bar.

Weight

23/3/14 - 91.9kg
30/3/14 - 91.7kg

Not a huge loss but happy enough to not change macros around.
 
5/3/1

Cycle 3 - Week 2 - Squat

First day at my new job so everything was a bit manic but managed to get a good session in this evening.

As per my last post, not following 5/3/1 on legs for the time being, see below.

Squats

50kg*12
50kg*12
50kg*12
50kg*12
50kg*12


Video of the last set, lots of butt wink, what else needs fixing aside from that and my stupid arms before I up the weight?

inb4 wobbling love handles of doom :(

Accessory Work

Horizontal Leg Press Machine

70kg*12
79kg*12
79kg*12
79kg*12

DB Lunges

24kg*12
24kg*12
24kg*12
24kg*12

SL Leg Extensions

30kg*12
30kg*12
30kg*12
30kg*12

Leg Curls

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

Didn't plan on doing these but the gym was rammed and it this machine was free.
 
Moar work needed, will record the same next week, although I have thought about squatting twice a week now.

Possibly do them after deadlifts on a Friday...
 
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