Preparing to apply to the 1,000lb club

31/08/16 - Wednesday - Bench Medium

Operation grow a chest was in full effect today.

Wide Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3x10 - huge rep/set pb

Felt really solid too, looks like things are going to plan so far. Bring on the strength phase.

Medium Grip Bench

62.5kg x 4x10

Nailed it. Is 70 reps at 75% in a single session too much?

Machine Row

48kg x 12
55kg x 3x12

These were hard but worth it.

And that's that done with. Had to leave out the other accessories as I'm rather busy this week so just doing what I can when i get the chance.
 
02/09/16 - Friday - Heavy Squats and Heavy Bench

After a very long day, little food, and terrible nights sleeps, I was somewhat apprehensive about how the session was going to go.

Low Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6 (Probably should have done 50kg and will do so next time)
70kg x 4
80kg x 3
90kg x 2
97.5kg x 3x8

Whilst that is a little pb, some of the squats weren't too great because of the knee/ankle/hip. Usually I would increase the weight for the next cycle if I meet the highest reps and % for the last week but it just is not sensible to do so. Working on my mobility for now will be the best bet.

High Bar Paused Squat

85kg x 3x8

These were significantly easier.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 2
75kg x 4x8

This was a huge pb and I am very pleased with this. Weight for bench for the next cycle will be increased.

Spoto Bench Press

70kg x 3x8

Very happy with this too as it was +2.5kg from last week.

DB Rows

25kg x 4x12

There were no 26kg dumbbells and I was exhausted so using the 25's was just fine.

Decent session and rather exhausted. Time to rest and reap the gains.
 
GSVBagpuss said:
24 reps of paused squats? #animal
Click to expand...

Indeed 24 paused reps, it felt good. One day I'll be doing it with worthwhile weight.

03/09/16 - Saturday - Light Deadlifts

Well training the night before certainly had an impact on this training session, it wasn't harder, just slower. If anything, the first work set in particular felt amazing.

Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3
115kg(S) x 3x12

Rather happy with that, felt solid with good positioning and form. It felt like the sets went on forever.

Stiff Leg Deadlift

107.5kg x 2x12

Also quite awesome.

And that's it. Doesn't look like a lot written down but it was a "light session".
 
14/09/16 - Wednesday - Medium Bench

Over a week of absolutely nothing, terrible sleep and terrible nutrition, a long day at work and a few mars bars to get me by, it was obvious today was going to be iffy. Sure enough I was right so I dropped my numbers by 5% and just nailed what I could. I know it's just exhaustion and I'll be fine next week.

Bench

Bar x lots x lots
40kg x 6
50kg x 4
60kg x 3
70kg x 3
77.5kg x 3
82.5kg x 4 - Should have been 5 but never mind.
75kg x 3x5

Dropped it down and nailed it.

Medium Grip Bench

67.5kg x 3x5

Definitely harder than it should have been but I'm just tired so meh.

BOR

50kg x 10
70kg x 10 - I made all the reps but I knew I could perform the reps better at a lower weight so I dropped it down.
60kg x 2x10

Nice and easy, definite room to go up in weight next session.

Face Pull

22.5kg x 2x10

French Press

EZ + 15kg x 2x10

Turned out to be quite an easy session. Just need to rest, eat, do some mobility stuff and I'll be back to how I was feeling at the end of the last cycle - which was awesome.
 
16/09/16 - Friday - Equipped everything

So today I had the opportunity to try on equipment and after trying it on I have developed an entirely new level of respect for equipped lifters. Until you try it, it is very easy to mock it because "the suit does all the work" - it absolutely doesn't. I am cut and bruised, exhausted, and my face is still a bit purple.

Started off with the bench and it is by far the hardest movement to perform in a shirt. So hard in fact that I couldn't even pull the bar onto the chest and when I first tried my normal grip, I couldn't even get the bar down to a 3 board press.

Equipped Bench

Warmed up as I normally would.

Bar x lots x lots
40kg x 5
50kg x 4
60kg x 3
70kg x 3
80kg x 1
90kg x 1

Put a bench shirt on

Board press

3 board x 90kg x 1 - not even close and instructed to bring in my grip
3 board x 100kg x 1
3 board x 100kg x 3
3 board x 120kg x 1
3 board x 120kg x 3
3 board x 120kg x 2, 2board x 120kg x 1
3 board x 120kg x 1, 2 board x 120kg x 2
2 board x 110kg x 1, 1 board x 110kg x 2
110kg x nope x nope x nope

My eyes almost popped out of my head, after various sets I couldn't see, blood pressure shot through the roof and I felt like I was going to be sick so I took the belt off and took the shirt off and moved onto squats.

Equipped Squat

Put the suit on but no straps.

Bar x some - flat shoes - depth was not happening but positioning was good
Bar x some - oly shoes - depth but awkward positioning
40kg x some - some were depth, some weren't but the suit was pulling me into odd positions i.e knees coming way too far forward
60kg x some - same as before
80kg x 2 - better
90kg x 1 - better
100kg x 2x1 - the more weight on the bar certainly helps. But trying to get to depth raises the blood pressure ridiculous and at this point I could feel the suit just cut my legs.
120kg(B) x 1 - Yay but damn my legs are now more cut and bruised.

Onto Deadlifts

Equipped Deadlifts

70kg x 5 with straps down but suit on
100kg x 2
120kg x hahaha, put the straps on and couldn't even reach the bar
120kg x many nope attempts purely just due to not being able to set up properly whether this was due to not being able to grab the bar or I would grab the bar and by that point the blood pressure was too high to pull.
120kg x 1
120kg x 2 - switched to sumo
130kg x 1
150kg(B) x 1 - barely

Really bizarre as I repped that out for 6 raw a few weeks ago but this is the first time in equipment and it's so incredibly different.

Lots of fun, don't really care about the numbers today as it was simply a learning experience and I will still be training as originally planned but will try some more equipped lifting when my heavy sessions are scheduled.
 
18/09/16 - Sunday - Light Squats

So there was a change of plans with the training since having a full two weeks off has left me soft and squidgy so I'm running another (and final) hypertrophy block before switching to the strength block.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
77.5kg x 3x12

So far so good.

Leg Press

52kg x 2x12

Yet another type of leg press and yet another type leg press I'm terrible at. Some serious clunks on the first rep of each set...

Hamstring Curl/Laying Hamstring Curl

hamstring curl x ~32kg x some x some

Just couldn't get on with it so I swapped to the laying hamstring curl.

27kg x 10
32kg x 2x10

Really should have taken the knee sleeves off as they restricted my rom.

Quite happy with the first session back but my conditioning is terrible right now. At least I'm back on proper eating, rest and training.
 
I've missed quite a few posts due to moving house and not having internet but it finally became activated :D

19/09/16 - Monday - Medium Bench

Absolutely horrific bench session, maybe I'm just tired from the previous session, maybe I've lost some weight, or maybe it's because I'm not used to a bench that assisted the unrack and someone put a free standing bench so close to the bench that I was using that I couldn't position my feet properly. Whatever it was, I didn't hit my minimal reps on the majority of the sets and I was very annoyed.

Medium Grip Bench

Bar x lots x lots (various grips)
40kg x 8
50kg x 6
60kg x 4
65kg x 10
65kg x 8
65kg x 6

My position was just off and fatigue was kicking in so quickly, yet the weight didn't feel like the problem.

Spoto bench press

62.5kg x 2x6

Should have been 8's but days like this happen.

Cable Row

52kg x 4x8

Back still seems ok.

Dumbbell Front Raises

6kg x 8
4kg x 2x8

Kept it light just to go through the motion and because of the funky positioning on the bench didn't go down too well with my shoulders either. No pain though, just worth keeping an eye on for the session.

Dumbbell French Press

8kg x 3x8

Done and finished. Bench was rubbish, everything else was nice.

20/09/16 - Tuesday - Medium Deadlift

So after yesterday I was expecting my deadlifts to be terrible. I was pleasantly surprised but sure enough my fitness has tanked so it took a bit longer than I would have liked between sets.

Sumo Deadlift Block Pulls (~1.5" - 2")

70kg x 5 - floor
90kg x 3 - floor
110kg x 3 - floor
125kg(S) x 3x10 - blocks

Not bad at all and the speed was pretty decent too.

Deadlift

117.5kg(B) x 2x10

Harder than I would have liked but doing 30 reps of working weight deadlifts beforehand will do that.

Back Extension Machine

some weight x 3x8

21/09/16 - Wednesday - Heavy Bench

Taking the previous session into account I intentionally went for the lowest weight and the fewest reps written on the program so I could nail everything with good form and then progress next week.

Bench

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

A little harder than I would have liked but good enough for today.

Slingshot Bench

82.5kg x 2x6

Nice and easy.

Dumbbell Flyes

10kg x 3x8

Dumbbell Rows

24kg x 4x8

Face Pulls

~17kg x 3x8

And that's that. Much better than the previous bench session so hopefully each session will keep improving. The next bench session will be nice and light in intensity but still have a fair amount of volume in. Squats tomorrow.
 
22/09/16 - Thursday - Medium Squat

The session started off really well but then the front squats made the knee a bit grumpy but then good mornings were lovely and smooth. No pain though :D

High Bar Squat

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3
85kg x 3x10

I think that's a mini pb and for the most part it felt really good.

Front Squat

62.5kg x 2x8

Knee got grumpy with this but no pain so it's not the end of the world.

Good Mornings

40kg x 3x10

Super light. I'll push 45kg next session.
 
24/09/16 - Saturday - Light Bench

Bench has taken quite a significant hit for some reason but it is feeling slightly better each session. Triceps are getting fatigued extremely quickly but hopefully that improves over the course of this extended cycle. Since it's a light day I used my worst variations to limit how much I can actually lift.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
55kg x 3x10

Last set was icky from about rep 6-7 but the reps were fine from a technical stand point.

Close Grip Bench Press

50kg x 2x10

Yay for tricep work. Fatigue seriously kicked in towards the end but I'm sure things will get better next week.

Lateral Raises

6kg x 3x8

Could have done more but there was slight clicking in the right shoulder so there really was no point in using heavier weight to aggravate anything.

Lat Pulldowns

45kg x 8
52kg x 2(or 3) x 8
45kg x 8

Tricep Pushdowns

21.6kg x 3x8

Each set got easier and easier so maybe next week I'll use more weight despite reps increasing.

My strength has seriously tanked for some reason but it does seem to be getting better already over the course of this week so hopefully that will carry on. Tomorrow should be heavy squats, but no low bar this time and just focusing on high bar!
 
25/09/16 - Sunday - Heavy Squats

So today was "heavy" squats and I was a little apprehensive because the knee had been a little iffy but after some warmup mobility stuff and lots of warm up sets things got better.

High Bar Squat

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3
90kg x 3x8

5kg from last cycle but it tough towards the end of each set.

High Bar Paused Squat

82.5kg x 2x8

So much easier and paused too...

Good Mornings

45kg x 3x10

Nice and easy, going to try 50kg next time.

Really happy with that, time to rest, eat lots, rest some more and get ready for some bench tomorrow and then the heaviest deadlift session of the cycle the day after.
 
26/09/16 - Monday - Medium Bench

Yet another rubbish bench session, yet it was still more total volume than last week so that's something...

Medium bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 3x10

Not bad but triceps are just fatiguing so badly towards the end.

Spoto Bench

62.5kg x 7
62.5kg x 2x8

Still convinced that it's the assist unrack on the bench and the height of the bench that is causing the inefficiency of the movement and as a result increasing fatigue. Might even try swapping the exercises around and do spoto first and then medium grip bench.

Front Raises

6kg x 3x10

yay for 2kg increase and rep increases.

Dumbbell French Press

8kg x 3x10

Going to up the weight next week.

Cable Rows

52kg x 4x10

pew pew.

Not a great session but to terrible session either. It's just frustrating how my bench has tanked after it was improving so well for a good while.
 
29/09/16 - Thursday - Heavy Bench

I've had two consecutive days before this session with deadlifts and deadlifts and bench with playing around with equipment but not much was successful so I didn't bother logging it.

Today was my heavy bench session, and whilst I have done considerably better at the end of my last cycle, each week of this cycle is still improving so maybe at the end of this block I'll have some mini gains.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67.5kg x 3
72.5kg x 3x8

Not bad at all, bench pressing is starting to feel better again.

Slingshot Bench

82.5kg x 2x8
82.5kg x 7

I hit the pins on rep 6 and that really threw me off and had to waste energy on adjusting.

Dumbbell Flyes

10kg x 3x10

DB Rows

24kg x 4x10

Could go heavier, might go heavier.

Face Pulls

32kg x 3x10

Not bad.

Good session overall despite the slingshot bench. Time to rest and hopefully get in some light squats and heavy deadlifts tomorrow.
 
01/10/16 - Saturday - Light Squat, Light Bench

Only did the actual squats from the light squats session as I plan on squatting tomorrow. Bench has dramatically improved since last week. Still puny numbers but at least things are improving.

High Bar Squat

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
77.5kg x 3x12

Nice and easy. Knee wasn't as happy as it was last time but no pain and it was still pretty comfortable. Trying to keep a better and more consistent tempo in the decent.

Medium Grip Bench

Bar x lots x lots
40kgx 8
50kg x 6
55kg x 3x12

Much better than last week, could have pushed it but I'll push it next week instead.

Close Grip Bench

50kg x 3x12

Also miles better than last week.

Lat Raises

6kg x 3x10

Could handle more weight but I'll wait until my shoulder mobility improves so there's no clicks or little pinches.

Lat Pulldown

45kg x 4x10

Miles better than last week, will probably increase the weight next week.

Tricep Pushdowns

23.8kg x 3x10

Not bad.

Good session. More horrible session tomorrow...
 
02/10/16 - Sunday - Medium Squat

Considering that I had squatted yesterday I was rather pleased with how things went. But knowing that I was going to squat on two consecutive days I reduced the workload dramatically on day one and then significantly increased it on day two.

High Bar Squat

Bar x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3
85kg x 3x10 - A lot better than last time

Happy with that, still casually dying in between sets but at least each set felt good.

Front Squat

62.5kg x 3x8

Because the knee gave me aggro last week I didn't bother pushing the weight but instead added a set. I'll judge it by feel next week to decide if I increase by weight, reps or both.

Good Mornings

45kg x 3x12

Too easy. 50kg next time.

Hamstring Curls

32kg x 3x12

Much better than last time.

Leg press

52kg x 12
79kg x 3x12

Well that's a bit of an increase but not as much as it should be.

All in all it's been a good session.
 
04/10/16 - Tuesday - Medium Bench

Things are finally improving! Bench felt pretty good today so fingers crossed things keep improving until the end of the cycle.

Medium Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
65kg x 3x8

It's still nothing amazing but in comparison as to how it felt at the beginning of the cycle it's a hell of an improvement. Now just to increase the weight...

Spoto Bench Press

62.5kg x 3x8

Considering I managed this for 70kg 3x8 at the end of the last cycle, it's about damn time I got this 3x8. I could have done 3x10 but it's all about the marginal gains and so far that's working out the best for me.

Front Raises

6kg x 3x12

Tiny weight but the movement is getting better so hopefully that means the shoulders are getting healthier/stronger

DB French Press

10kg x 3x12

By the end this was surprisingly difficult but it feels better on the shoulder and after the bench volume I'm not too fussed.

Cable Row

52kg x 4x12

More volume next week.

Rather happy with this session, I just need the gains to carry on for another week and a half before the deload.
 
06/10/16 - Thursday - Heavy bench

This is the heaviest that I have benched in a good while. Still nothing impressive but still a step in the right direction.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
77.5kg x 4x6

Just a bit too inconsistent for my liking. Some reps were super easy, some just weren't. Hopefully there will be an improvement next week.

Slingshot Bench Press

90kg x 3x6

I've missed the slingshot. Fatigue hit me hard though.

Dumbbell Flyes

10kg x 3x12

Please pecs grow. Pls.

Dumbbell Row

24kg x 4x12

Feeling like I can handle more weight in the next block.

Face Pulls

19kg x 3x12

Getting much better with the external rotation

Pleased with that session, despite the iffy bench. Hopefully gains will be made.
 
07/10/16 - Friday - Heavy Squats

I took advantage of the fact I was feeling good and managed a high bar pb.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
80kg x 3
90kg x 3
100kg(B) x 2
107.5kg(B) x 6

Rather happy with that and the knee felt good. Because the last rep was harder than I would have liked I kept it to the one 6rm pb today. I'm sure I could do more but it can wait until next time. This has however made next week of training hell since the volume has increased and so has the weight.

Paused High Bar Squat

90kg x 3x8

gainssssss. Last time this was my actual working weight so I'm taking this as a positive.

Good Mornings

50kg x 3x12

Nice and easy but the movement didn't feel as fluid a it did last time. Still felt good, hopefully door posterior chain gains have been made.
 
GSVBagpuss said:
Paused squats are for #heroes
Click to expand...

Once I can do the kind of numbers that reiyushin can do then maybe I'll fall into that category but for now I don't even lift...

8/10/16 - Saturday - Light Bench

Bench just felt so much better today.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4x10

Not bad at all, actually quite surprised at how much better this felt.

Close Grip Bench Press

55kg x 3x12

Triceps started to fatigue towards the end but it still felt pretty good.

Lat Pull Downs

47kg x 4x12

Towards the end it was tricky.

Lateral raises

6kg x 3x12

Best this has felt yet. Maybe this is helping the joint rather than just helping develop the tiny muscles that I have.

Tricep pushdowns

23.75kg x 3x12

That's enough tricep work for today.

Good session. Nice way to end the week before starting what is going is going to be by far the worst week of the cycle...
 
11/10/16 - Tuesday - Light Squats

Today is my birthday and what better way to celebrate than doing a lot of volume with squats. I managed everything today but I upped my training max mid cycle which probably wasn't the best idea when still coming back from a knee injury. Knee got a little bit angry but there's no pain or really anything worth worrying about, just enough to put some attention towards the knee.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
70kg x 4
80kg x 2
82.5kg x 4x12

That was hideous but quads feel great. Going to leave the training max where it is as I run into the next cycle just to keep the movement smooth.

Leg press

50something x 8
86kg x 3x12

Really should be able to do way more than this but who cares.

Hamstring Curl

32kg x 3x15

That is enough for my legs today. Right quad it looking a bit bigger than the left so will look into adding in either/or both DBSS and weighted lunges.

Good session, knee is a tad grumpy but it doesn't seem like anything to worry about. Some form of benching will happen tomorrow - either a medium day orI'll throw on a bench shirt and attempt to learn how to use it.
 
12/10/16 - Wednesday - Medium Bench

Started off with half of my session with classic training, put the shirt on, then went back to classic training. No luck with the shirt today but it turns out that the shirt was too small rather than too tight. I took it off and gave it to a friend who is a weight class below me and he had no issues with it at all. If anything, I may have got him into equipped lifting...

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
65kg x 4x10

Pew pew. Not bad at all.

Not going to bother mentioning the shirted stuff.

Normal Grip Spoto Press

Bar x lots
40kg x 5
50kg x 3
60kg x 2
67.5kg x 4x8

Much better than I was expecting.

Machine Rows

40kg x 4x15

And that's that session... not bad at all. Hopefully deadlifts tomorrow.
 
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