Preparing to apply to the 1,000lb club

13/2/16 - Saturday

An ok ish session. Deadlifts are coming back but I rushed the bench amrap so messed up on the 8th rep, very quickly re racked and got the 9th for an incredibly easy single so I'm sure it was there but I'm not counting it.

Sumo Deadlift

40kg x some
60kg x some
70kg x some
90kg(S) x 10
90kg x 3x5

Knee strength is coming back so hopefully conventional has gone up too next week.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 3
70kg x 8+1

Not happy with that. I should have slowed the reps down a bit and ensured I kept proper tightness too.

Spoto Bench press

55kg x 6x4

Most reps were good but not all of them as sometimes the bar was in a different position or sometimes my arms were off, which is odd because it doesn't happen when I bench normally.

Lots of stuff to work on for Monday.
 
15/2/16 - Monday

Bench and some squats with a training bar. I currently lack all forms of lower body mobility and I'm squatting like an incredibly overweight powerlifter squatting true fat man style.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
67.5kg x 3
72.5kg x 4x3
67.5kg x 3x6

Had seriously problems keeping tightness in the warm up sets but the work sets were much better.

Close Grip Bench Press

57.5kg x 3x6

Might need to take my grip a tad wider as my grip might be too narrow but I'll film next week to see for sure.

OHP

Bar x lots
32.5kg x 10
30kg x 10
27.5kg x 12

Done.

BOR

50kg x 4x10

These felt much better tonight.

Squats

Warmed up with some box squats and some normal bodyweight squats.

5kg x some sets of some reps.

Played around with stance and shoes/flat. I'm bad in shoes, even worse in flats. Going to squat tomorrow in hope of it improving my mobility and try to go a ad heavier for a few more sets and reps.
 
16/2/16 - Tuesday

Deadlift and squat.

Deadlift

40kg x 10
70kg x 5
90kg x 5
100kg(S) x 8
100kg(S) x 3x4

Having to alter my technique as mobility is improving as well as leg strength. Going to try and go heavier on saturday with sumo and see how that goes.

Squat

5kg x lots x 5
10kg x some x 10

Left it there. Some clicking in left knee but I'm assuming that's to do with mobility as it is possible my tight hips are misaligning my pelvis but this is something I shall work on every day until I can squat like I was.

Still squatting like a fat powerlifter...in high heel shoes. RIP mobility.
 
17/2/16 - Wednesday

Bench with some slingshot bench too. Still playing around with what % to use with the slingshot but will just see bow I get on and adjust accordingly.

Bench

Bar x lots x lots
40kg x 8
45kg x 8
55kg x 2x6
62.5kg x 2x5
67.5kg x 2x4
72.5kg x 3x3

Felt good. Doing mobility at the start definitely helped with the stability of the bar and how it felt in general.

Slingshot Bench Press

77.5kg x 3x6

Still rather easy but this time I made sure I paused properly on the chest before pressing.

Triceps

some weight x 4x10

Shrugs

70kg x 4x10

Not a bad session at all, rather happy with that if I'm honest and I am almost looking forward to my amrap test day on Saturday because last week I messed it up because I rushed it so hopefully I can avoid doing that this time.
 
Good work. You're more organised than me! I usually walk into the gym and hit which ever body part hurts the least and just rep out random weights and no.s. The only thing I'm progressive in is deads and squats.

gl with the 1000lb club. I'm going for the same thing and slowly crawling forward!
 
Warbie said:
Good work. You're more organised than me! I usually walk into the gym and hit which ever body part hurts the least and just rep out random weights and no.s. The only thing I'm progressive in is deads and squats.

gl with the 1000lb club. I'm going for the same thing and slowly crawling forward!
Click to expand...


I like to have things planned so I have something to follow but every now and then if I feel good I'll do a bit here and there and likewise if something isn't working I'll adjust accordingly.

20/2/16 - Saturday

Bench and Sumo PB - So good!

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 3
67.5kg x 3 - Feeling good
75kg x 7 - rep pb!

Like dammnnnnnn, felt good. Still tiny numbers but my training max is finally back to what it was many, many moons ago. Upping my training max by 5kg which means next week will be the heaviest bench week I have ever done. R.I.P.

Spoto Bench Press

62.5kg 6x4

Pecs are now tight and the bar positioning wasn't as nice as I would have liked it. Lots of stretching and mobility should sort it out.

Sumo Deadlift

50kg x lots
70kg x some
90kg x some
110kg(B,S) x 8
110kg(B,S) x 3x4

Nice rehab pb. +20kg from last week and the first set moved really well. By the 4th set I was tired.

BOR

50kg x 4x10

Done.

Bench felt good, sumo deadlift felt good, knee feels good. Things are good. Hopefully I'll be squatting next week and once I get back into it I'll have a lot more leg drive than I do now.
 
22/2/16 - Monday

About damn time, I'm almost back to where I was before my exams in December.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
70kg x 3
80kg x 4x3
65kg x 3x8

I did what I could paused but the odd rep in the top sets were touch and go as was the very last set of 65kg.

Close Grip Bench Press

65kg x 3x4

Offft. Feels like that bar is traveling for miles with the close grip.

OHP

Bar x lots
30kg x 5
35kg x 8
32.5kg x 8
30kg x 10

Rather easy tbh. Maybe I've made some shoulder gains.

BOR

55kg x 4x8

Felt really nice tonight. Happy days.

Really happy with that session. It was by far the hardest I've had in a long while and my next bench session isn't going to be much nicer either. May the gains be with me.
 
23/2/16 - Tuesday

Deadlifts and squats! I can finally squat (a little)!

Deadlift Slow Tempo

60kg x 5
80kg x 5
100kg(S) x 5

Deadlift

120kg(B,S) x 5
120kg(B,S) x 3x2

I'm missing so much leg drive but as the sets went on the better they got. The knee is the limiting factor right now so I'll be interested to see how everything is once it is hunky-dory again.

Squat

Bar x lots
40kg x 6x3

The weight is not the issue at all, I'm currently working on my mobility, my stance and overall consistency. It's nice to finally be doing some weight again.

The plan is currently to do what feels good over the next two weeks and then work on my rehab program to gradually get me back to where I was. I know I'm going to have to take it slow but in the long run it will be worth it. At least it means I'll be able to redevelop my deadlift since I'll have some leg strength and mobility again and it also means I can keep focusing on bench. The squat sessions will be extremely short since the weight is so light so I'll be ok piling in the squat sessions wherever I can.
 
24/2/16 - Wednesday

Bench, so much bench. Managed to slightly alter my set up to make unracking the bar a million times easier.

Bench

Bar x lots
40kg x 8
47.5kg x 8
57.25kg x 2x6
67.5kg x 2x5
75kg x 2x3
85kg 2x1 - All time pb!

First one was properly paused but the second one had a bad lift off which threw off the rep slightly but managed it without much issue.

Slingshot Bench Press

You know that pb I just got? I did it for 3 triples...

85kg x 3x3

Super happy with that, all with sufficient pauses and fully controlled eccentrics too.

Tricep Push downs

some weight x 4x8

Nice.

Shrugs

80kg x 4x8

Very nice. I've got much stronger at these.

Really happy with that session. Heaviest session I have ever done and it's nice to see my training is heading in the right direction.
 
mrthingyx said:
Awesome bench.

Wth shrugs. :p ;)
Click to expand...

I find it a great way to practise retracting and focusing on keeping the scapula against the thoracic wall rather than letting them elevate and wing, especially after the pecs become tight and slightly protract them. Before I reintroduced deadlifting my second bench day was the best place for them. I might switch shrugs to my deadlift day and replace them with a back accessory instead such as chin ups.

25/2/16 - Thursday

I managed some squats today, I'm start back incredibly light and will just attempt to rebuild again. Mobility is still horrific but at least I'm doing something.

Squat

Bar x lots
30kg x 5
42.5kg x 9
40kg x 5x4

And that is that. Upping my training max for next week and see how that goes :) It's my left knee that is currently clicking rather than my right which is good I guess but I want to alleviate all necessary stress out of the knees. I'm going to attempt to do some stretching and what not outside of training to see if that makes things any easier.
 
Last edited:
Facepalm. :D

That is the worst justification for shrugs I have ever read! ;) Just say "I want big traps" and have done with it: there are a lot of better exercises to keep your scaps pinned. And I know you know that. :)
 
mrthingyx said:
Facepalm. :D

That is the worst justification for shrugs I have ever read! ;) Just say "I want big traps" and have done with it: there are a lot of better exercises to keep your scaps pinned. And I know you know that. :)
Click to expand...

Well there is that too... ;) I agree there are better exercises but these are doing the job nicely and my traps are getting slight stronger too, or bigger, who cares :p


26/2/16 - Friday

Today was tough, heavy bench and heavy deadlift.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
70kg x 3
80kg x 6

I misgrooved the 4th rep which made the 5th and 6th iffy. Went up without any problems and I am 100% confident they would have been better if I hadn't slightly misgrooved so I'm upping my training max.

Spoto Bench Press

65kg 6x4

Much slow. So paused. Pump chest.

Sumo Deadlift

60kg x 5
80kg x 5
100kg x 5
120kg x 1
130kg(B,S) x 5
130kg(B,S) x 3x2

Good lord that was hell. Mobility is slowly coming back and once it does I'll stop using straps as I'll be able to get into a much better position and pull much more efficiently.

Only going to push the deadlift 5kg's next week rather than making such dramatic jumps as I have been.

I missed out rows but I'm not too fussed either. I might try and sneak some in tomorrow at the Sheiko seminar. Good times!
 
Last edited:
29/2/16 - Monday

Bench, close grip pb and OHP :D

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
70kg x 3
77.5kg x 3x2 - Felt slow :(
67.5kg x 3x5 - wayyyyyyy easier

I think it might just be one of those days. My tops sets just felt slow, not particularly heavy though which is good I suppose.

Close Grip Bench Press

72.5kg x 3x3 - close grip pb!

Happy days. Moved so easily.

OHP

Bar x lots
30kg x 5
37.5kg x 12

The last rep was a grind but it the bar didn't stop or go down at any point so I';m counting it.

Left out rows so I could do them tomorrow after deadlifts and instead spent the time doing some banded stretches for pecs, delts and lats as well as doing a couple of dead hangs to aid the stretching.
 
1/3/16 - Tuesday

Squats and slooooooooow tempo deadlifts. Since going heavy isn't sensible for me right now because of the pressure through the knee, I've found that doing much lighter weights but much slower to increase time-under-tension the way to go for the time being. I've designed the next training cycle (and the last week of this one) to focus on control and positioning of the deadlift. Doing this and taking the squat rehab super slow should pay off in the end.

Squat

Bar x lots
40kg x 3
45kg x 3x2
40kg x 3x5

Seems to be a strain in the right hip flexor which makes the concentric part of the squat a lot more difficult than it should be. Fortunately I'm playing with baby weight and fingers crossed it'll go in a few weeks.

Deadlift (Tempo 4-2-4)

60kg x 5
75kg x 2x3
82.5kg x 2x3
90kg(S) x 5x3

The positioning greatly improved over the sets. Looking forward to doing this style over the next 4 weeks.

Shrugs

90kg x 4x6

BOR

60kg x 4x6

Really quite easy.

Happy with that session. Taking this week light and then I'll focus on going up in weight.
 
2/3/16 - Wednesday

More bench.

Bench

Bar x lots x lots
40kg x 8
47.5kg x 5
57.5kg x 4
67.5kg x 3
72.5kg x 2x3
77.5kg x 2x2

Moved relatively well but still feels a tad heavy. Currently having mixed feelings about the test on Friday.

Tricep Pushdown

Some weight x 4x6

Chin Ups

BW x 4x4

Oh dear, I've clearly lost all bicep and lat strength. Hopefully it will come back if I reintroduce these each week.

Finished up with some shoulder, pec and lat stretches and mobility work.

Nice easy session. Squats tomorrow.
 
3/3/16 - Thursday

Squats.

Squat

Bar x lots x lots
25.5kg x 5
35kg x 4
40kg x 3
42.5kg x 2x3
45kg x 2x2

Feeling much better than Tuesday. Hopefully knees and hips will keep on improving.

Good Morning

40kg x 4x6

I was too lazy to take the weight off the bar. This was quite a nice weight so I know roughly wha I'm aiming for in the next cycle.

Back Extensions

BW x 3x12

Super easy but just a tad of pressure through the knee so I didn't want to add on weight.

Happy with that session. Nice and light and super quick.
 
5/3/16 - Saturday

Everything today. So much fun. So much hate.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
70kg x 3
77.5kg x 2
82.5kg x 6

Oooh, not bad. I could have maybe pushed out a 7th but there wasn't much point in that. Training max gets upped for next week.

Spoto Bench Press

67.5kg x 3x3

Makes a nice changed from the typical 6x4.

Squat

Bar x lots
40kg x 5
47.5kg x 9

Nice and easy and my mobility is coming back. This worked as a nice warm up for sumo deadlift coming up next.

Sumo Deadlift (1/2 (x 3) + 1)

60kg x 3
75kg x 2x3
90kg x 2x3
97.5kg(S) x 5x2

I'm guessing everyone is looking at the brackets trying to work out what on earth I'm on about. Each pull started with a half pull for 3 reps and then 1 full rep - this counted as 1. So I would pull the bar from the floor up to my knees and then back down to the floor and repeat this 3 times. I would then do one full rep to count as an overall 1 rep. The reason for doing this was practising the start position as well has help develop the power from the floor.

BOR

60kg x 4x6

Really easy.

And that is that. My quads and hips are dead so time to eat and rest and hopefully let them grow.
 
7/3/16 - Monday

Bench with so much awesomeness. OHP (pathetic weight) with so much fatigue.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
70kg x 3
75kg x 5x5

Felt good, sooooooo good.

Close Grip Bench Press

60kg x 3x8

Had more in me on the last set but thought I'd save it as I had OHP coming up.

OHP

Bar x lots
30kg x 5
37.5kg x 10
35kg x 10
32.5kg x 12

Fatigue hit me so hard and I broke once on each set but I know I can do it so I'm not fussed.

Face Pulls

mini band x 4x12

Band Pull Aparts

mini band x 4x12

Shoulders are feeling really good after that little bit of banded work.

Super happy with this session. Should mean good things to come later in the week.
 
You must log in or register to reply here.
Back
Top Bottom