Caporegime
If you watch your back, you seem to pull the bar over your shoulders more at the bottom and your scaps move?
Toighter. Or would thoracic work help?
Toighter. Or would thoracic work help?
Max's Training Log - 2014
- Thread starter Maxeh
- Start date
5/3/1
Cycle 3 - Week 2 - OHP
Working Set
Set 1 42.5kg*3
Set 2 45kg*3
Set 3 52.5kg*5
Waiting ages to use the 1 barbell we now have at the gym, was absolutely heaving.
Went to do my final set and this moron walks into me as I'm lifting it.
Managed the 5 reps but was completely put off and pee'd off with the general atmosphere.
Accessory Work
Didn't track any of this as again I was waiting to use pretty much everything.
Need a new gym.
Cycle 3 - Week 2 - OHP
Working Set
Set 1 42.5kg*3
Set 2 45kg*3
Set 3 52.5kg*5
Waiting ages to use the 1 barbell we now have at the gym, was absolutely heaving.
Went to do my final set and this moron walks into me as I'm lifting it.
Managed the 5 reps but was completely put off and pee'd off with the general atmosphere.
Accessory Work
Didn't track any of this as again I was waiting to use pretty much everything.
Need a new gym.
5/3/1
Cycle 3 - Week 2 - Deadlift's
Fuuuu gym was rammed again tonight.
Working Set
Set 1 110kg*5
Set 2 130kg*5
Set 3 145kg*6
Was meant to be 147.5 * 5 but no plates left as usual so just squeezed out an extra rep.
Accessory Work
Barbell Row
Seated Row
DB Row
Lat Pull Down
Front Lat Pull Down
Cycle 3 - Week 2 - Deadlift's
Fuuuu gym was rammed again tonight.
Working Set
Set 1 110kg*5
Set 2 130kg*5
Set 3 145kg*6
Was meant to be 147.5 * 5 but no plates left as usual so just squeezed out an extra rep.
Accessory Work
Barbell Row
Seated Row
DB Row
Lat Pull Down
Front Lat Pull Down
5/3/1
Cycle 3 - Week 3 - Bench
Working Set
Set 1 65kg*3
Set 2 72.5kg*5
Set 3 82.5kg*6
Was actually quite surprised with getting 6 reps there, bit of a grind though!
Accessory Work
More benching
60kg*8
60kg*8
60kg*8
60kg*8
Cable Flies
27.5kg*12
27.5kg*12
Assisted Dips
Not sure what resistance I had this on but did 4 sets of 12 and go a joocey tricep pump.
Tricep push down
23.75kg*12
23.75kg*12
23.75kg*12
11.25kg*12
Cable Curls
18.75kg*12
18.75kg*12
18.75kg*12
11.25kg*12
Weight
30/3/14 - 91.7kg
6/4/14 - 91.9kg
Leangains mode enabled as of now, I need to be a bit stricter that I have been.
Will be going roughly -30% on rest days and +10% on training days, 12-8 feeding window, blah blah you get the jist.
Training wise, for the cut I am going to give HST a go, can't see me milking another cycle of 5/3/1 with the calories going down.
Cycle 3 - Week 3 - Bench
Working Set
Set 1 65kg*3
Set 2 72.5kg*5
Set 3 82.5kg*6
Was actually quite surprised with getting 6 reps there, bit of a grind though!
Accessory Work
More benching
60kg*8
60kg*8
60kg*8
60kg*8
Cable Flies
27.5kg*12
27.5kg*12
Assisted Dips
Not sure what resistance I had this on but did 4 sets of 12 and go a joocey tricep pump.
Tricep push down
23.75kg*12
23.75kg*12
23.75kg*12
11.25kg*12
Cable Curls
18.75kg*12
18.75kg*12
18.75kg*12
11.25kg*12
Weight
30/3/14 - 91.7kg
6/4/14 - 91.9kg
Leangains mode enabled as of now, I need to be a bit stricter that I have been.
Will be going roughly -30% on rest days and +10% on training days, 12-8 feeding window, blah blah you get the jist.
Training wise, for the cut I am going to give HST a go, can't see me milking another cycle of 5/3/1 with the calories going down.
Caporegime
Bench is going really well mate.
Thanks mate, still miles off my 100kg target though.
5/3/1
Cycle 3 - Week 3 - OHP
Working Set
Set 1 45kg*5
Set 2 50kg*3
Set 3 55kg*5
Pretty chuffed with 5 reps:
Accessory Work
DB Shoulder Press
40kg*12 (total)
40kg*12
40kg*12
40kg*12
Facepulls
16.25*15
16.25*15
16.25*15
16.25*15
Rear Delt Flies
Just did a couple of sets of these, not sure what the weight was
Klokov Press
20kg*15
20kg*15
20kg*15
20kg*15
Very light with these still but slow negatives for what its worth.
Finished off with a few sets of various raises with 30 second rests.
Dead lifts on Friday then onto HST.
Weight seems to be hovering still this week so far but I will see how Monday morning pans out...
5/3/1
Cycle 3 - Week 3 - OHP
Working Set
Set 1 45kg*5
Set 2 50kg*3
Set 3 55kg*5
Pretty chuffed with 5 reps:
Accessory Work
DB Shoulder Press
40kg*12 (total)
40kg*12
40kg*12
40kg*12
Facepulls
16.25*15
16.25*15
16.25*15
16.25*15
Rear Delt Flies
Just did a couple of sets of these, not sure what the weight was
Klokov Press
20kg*15
20kg*15
20kg*15
20kg*15
Very light with these still but slow negatives for what its worth.
Finished off with a few sets of various raises with 30 second rests.
Dead lifts on Friday then onto HST.
Weight seems to be hovering still this week so far but I will see how Monday morning pans out...
5/3/1
Cycle 3 - Week 3 - Deadlift's
Last session of 5/3/1 for a while and it was pretty good.
Working Set
Set 1 122.5kg*5
Set 2 130kg*3
Set 3 155kg*6
Really pleased with this.
On the 2nd rep negative the bar grazed my shin and blood started oozing
Quite a few puzzled faces after that.
Accessory Work
Barbell Row
Seated Row
DB Row
Lat Pull Down
Front Lat Pull Down
Although I love doing compound lifts on back day, I can't see to tap into the back isolation movements as much as I would like.
Something to work on I guess.
Next week I will be assessing my 15/10/5 RMs for HST, starting Monday with the 15s.
My plan looks something like this at the moment, any thoughts?
Cycle 3 - Week 3 - Deadlift's
Last session of 5/3/1 for a while and it was pretty good.
Working Set
Set 1 122.5kg*5
Set 2 130kg*3
Set 3 155kg*6
Really pleased with this.
On the 2nd rep negative the bar grazed my shin and blood started oozing
Quite a few puzzled faces after that.
Accessory Work
Barbell Row
Seated Row
DB Row
Lat Pull Down
Front Lat Pull Down
Although I love doing compound lifts on back day, I can't see to tap into the back isolation movements as much as I would like.
Something to work on I guess.
Next week I will be assessing my 15/10/5 RMs for HST, starting Monday with the 15s.
My plan looks something like this at the moment, any thoughts?
Spent today testing out my 10RMs for HST, got most of them near enough, then adjusted as I went.
Programme looks like this after a bit of tweaking:
Offtopic, squats felt really nice today at 80*10. May have been the fact I did extensions before and some upper body work earlier in the workout?
No video but my new gym (which is 1000000x better than Nuffield) has mirrors and I think my arms are loads more stable when squatting.
Programme looks like this after a bit of tweaking:
Offtopic, squats felt really nice today at 80*10. May have been the fact I did extensions before and some upper body work earlier in the workout?
No video but my new gym (which is 1000000x better than Nuffield) has mirrors and I think my arms are loads more stable when squatting.
Last edited:
First day of HST 15s earlier.
Went well, pretty full on but I like it.
Exercises are pretty much as above, main focus is the weight loss so I won't bother logging all my workouts.
Will most likely update this once a week on a Monday to reflect.
Weight:
Monday: 92.2
Tuesday: 92.1
Wednesday: 91.4
Thursday: 91.8
Friday: 91.7
Saturday: 91.3
Sunday: 90.9
Monday: 91.1
1.1kg loss, nice to see a low of 90.9 in the week, hope to get into the 89s this week.
Went well, pretty full on but I like it.
Exercises are pretty much as above, main focus is the weight loss so I won't bother logging all my workouts.
Will most likely update this once a week on a Monday to reflect.
Weight:
Monday: 92.2
Tuesday: 92.1
Wednesday: 91.4
Thursday: 91.8
Friday: 91.7
Saturday: 91.3
Sunday: 90.9
Monday: 91.1
1.1kg loss, nice to see a low of 90.9 in the week, hope to get into the 89s this week.
Finished off 15s last week, last session was pretty hard.
Onto 10s...
Weight is all over the place as it stands due to eating a huge burger and having a few social meals out over the Bank Holiday.
Monday: 90.7
Tuesday: 91.1
Wednesday: 90.4 (new low)
Thursday: 90.9
Friday: 90.7
Saturday: 90.5
Sunday: 91.3
Up a bit more already this week but hopefully it settles back down, nice to see the 90.4 though.
Onto 10s...
Weight is all over the place as it stands due to eating a huge burger and having a few social meals out over the Bank Holiday.
Monday: 90.7
Tuesday: 91.1
Wednesday: 90.4 (new low)
Thursday: 90.9
Friday: 90.7
Saturday: 90.5
Sunday: 91.3
Up a bit more already this week but hopefully it settles back down, nice to see the 90.4 though.
Man of Honour
Nice work - and welcome to the lightweight world! 
I can't wait to get back up to a more chunky weight though!
I can't wait to get back up to a more chunky weight though!
First week of 10s done and my weight has settled back down.
Monday: 91.3
Tuesday: 91.8
Wednesday: 91.5
Thursday: 91.8
Friday: 91.6
Saturday: 90.9
Sunday: 90.3 (new low)
Big drop in weight over the weekend which I what I sensed would happen.
Hoping to break into the 89s this week
Monday: 91.3
Tuesday: 91.8
Wednesday: 91.5
Thursday: 91.8
Friday: 91.6
Saturday: 90.9
Sunday: 90.3 (new low)
Big drop in weight over the weekend which I what I sensed would happen.
Hoping to break into the 89s this week