Preparing to apply to the 1,000lb club

09/11/16 - Wednesday - Heavy Deadlifts

I had a plan. I stuck to it. Win.

Deadlifts

Bar x lots
60kg x 5
80kg x 3
100kg x 3
120kg(B) x 3
130kg(B) x 4
140kg(B) x 4 - +5kg from last block
147.5kg(B) x 4 - +12.5kg from last block

Happy with that but I need to get my setup tighter and my back stronger. Happy with the progress though. The last set was a tad broken up because I drank too much water before the set and that made me feel iffy. I'm still counting it.

Block pulls ~3"

140kg(B) 2x4

First set was nice, the second set was hard.

RDL

90kg(S) x 3x10

Nice and easy.

Good session really happy with that. Maybe tomorrow I will bench.
 
12/11/16 - Saturday - Medium Squat

Today I did a squat. It's a pb in some fashion of either being more than my last medium squat day, or just below my last heavy day but for much more volume. Either way, win?

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 3
112.5kg(B) x 4x5

Yay, pb in some sense. My back positioning felt miles better than usual but I just could not find my groove today. Hopefully it comes back by monday.

High Bar High Pause Squats

102.5kg(B) x 3x5

These were great but horrible.

Good Mornings

65kg x 3x10

Just couldn't get the groove right on these either. Never mind, just one of those days.

Good session tbh, shame about things just feeling off. Maybe bench tomorrow.
 
mrthingyx said:
I always found that leg work makes me feel worse if I am ill, but - weirdly - chestanbize is the cure for all ills...
Click to expand...

I must admit that the deadlifts ruined me and I felt terrible in the evening and the next day. But it was somewhat of a pb so it was worth it, right?

13/11/16 - Sunday - Medium Bench

And there you have it, the first bench session in many a while! Going to try and get another session in on Tuesday.

Medium Grip Bench Press

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
77.5kg x 2x5
72.5g x 2x5

70kg flew so I went for the higher end of the %'s but it was just a tad too much. Dropped it down and made sure that the reps were done with solid form.

Close Grip Bench

67.5kg x 3x5

Such little stress on the shoulder, much, much more explosive.

Incline DB Press

15kg x 2x10

Nice and easy, more weight next time.

BOR

40kg x 3x10

Nice strict form, just focusing on the contraction rather than the weight. The rebuild of the back begins, again.

And that's it. Close grip and medium grip seems to be the way to g for the time being. No idea what's happened to the shoulder/elbow but I'm doing whatever I can to improve it, and it is improving, so I'm doing what I can to make sure I can still bench even if that means not using my normal grip.
 
14/11/16 - Monday - Heavy Squats

Today was a good day. I hit a set/rep pb and then managed to hit depth in the squat suit and hit another "pb" - even though it was less that what I have actually squatted without the suit on...

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg(B) x 2
120kg(B) x 3x4

Nice. Need to keep it controlled just so I don't accidentally sit on the right hip a little - only happened on 1 or 2 reps so I just need be cautious of it, but nothing to worry about.

Equipped Squat

120kg(B) x 1 - suit on, straps down
130kg(B) x 1 - straps up
140kg(B) x X - knee wraps on but couldn't unrack - maybe because of tightness of wraps stopping me from lifting my leg enough to help the unrack. Next time I'll just keep sleeves on.

And that's it, too tired to do anything else. Might have to do my high bar on my medium days to make sure I get the work in as once the suit is on, I'm just too tired to take it off again and do anything else.

Oh, I also cut my rear dealt open from the bar being in my back and my training shirt is now dyed red from sweat meeting my belt and it rubbing off on me... Nice.
 
15/11/16- Tuesday - Heavy Bench

Considering that I have adjusted my grip to allow me to bench without pain and whatnot, and as a result increasing my rom, I'm rather happy with how today went.

Medium Grip Bench

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 4
70kg x 3
77.5kg x 3x4

Rather happy with that, each set got better and better. Pulling the bar just a but further down has seemed to help off the chest and with the shoulders.

Slingshot Bench Press

85kg x 2x4

Nice and easy, definitely room to improve.

Dumbbell Bench Press

25kg x 2x10

27.5kg next time.

Pendlay Row

50kg x 3x10

Nice and strict, really focusing on back development.

Missed out shrugs but I shall do them tomorrow with deadlifts.

Good session. Going to try my main bench weight today for more reps on Thursday... should be interesting
 
16/11/16 - Wednesday - Light Deadlifts

Everything moved but I'm a little bit cautious of my positioning as the pulls just didn't feel 'right'. Maybe I'm still getting used to the belt, maybe I haven't actually broken it in like I thought I had, maybe I'm just being sloppy with positioning.

Deadlift

Bar x lots
60kg x 5
80kg x 5
100kg x 3
110kg x 2
122.5kg(B) x 2x5 - supposed to be 6
122.5kg(B) x 2x6

Just not consistent enough but maybe I'm over thinking it and over analysing it as a deadlift usually feels worse than how it looks.

Paused Deadlift

107.5kg(S) x 3x6

ooft. Focused more on positioning and it felt better. It was also 15kg lighter so it's hard to say if I had actually changed anything.

RDL

100kg(S) x 3x8

Getting back to proper weight...

Shrugs

140kg(S) x 2x10

More weight next time.

Not a bad session by any means, I'm just not happy with it. Plenty of work to do for next time.
 
24/11/16 - Thursday - Deload Deadlifts

Work has been absolutely hectic, I've had so very little sleep and very little food so I've been in no state to lift, let alone anything heavy. I thought it'd make sense to return with some deload sessions and then get cracking with it properly next week.

Deadlifts

Bar x lots
60kg x 5
80kg x 5
100kg x 3
115kg x 2x4

Deadlift Block Pulls (~2")

115kg x 2x4

First set of deadlifts felt a little rubbish but as I worked on each set and focused on cues they got better. Maybe the deadlift is returning?

RDL's

90kg x 2x8

Easy peasy.

Maybe squats and bench tomorrow. Maybe just squats. Maybe just bench.
 
25/11/6 - Friday - Deload Bench

Another day of a whole lot of nothing.

Medium grip Bench

Bar x lots x lots
40kg x 5
50kg x 3
57.5kg x 2
62.5kg x 2x4

A little shaky for some reason. Moved easy enough though and was rather comfortable in the shoulder/elbow.

Close Grip Bench

57.5kg x 2x4

Very powerful but a bit shaky.

Incline DB Press

15kg x 1x8

BOR

40kg x 2x8

And that's the deload session finished. Starting the next cycle on Monday, hopefully I'll get some consistency.
 
GSVBagpuss said:
What does next cycle look like?
Click to expand...

Just another strength block, nice and simple but I'm looking forward to getting back to hypertrophy as I've had 2 weeks off from lifting, minimal lifting, mobility and everything is achey now.

Missed a few session logs due to work and whatnot.

28/11/16 - Monday - Medium Bench

Yay for random pb.

Medium Grip Bench

Bar x lots x lots
40kg x 5
50kg x 5
60kg x 3
70kg x 3
77.5kg x 4x5

Little set/rep pb.

Close Grip Bench

72.5kg x 3x5

Starting to get better. Nice simple session.

29/11/16 - Tuesday - Light Squat

Horrible session. Mobility has clearly turned to pot and my strength has been left in the toilet.

Low Bar Squat

Bar x lots x lots
40kg x 5
60kg x 5
60kg x 3
80kg x 2
100kg x 3x6
100kg x 3 - bar slipped down he back

Knee wasn't happy, I'm not happy to it was left there.

30/11/16 - Wednesday - Heavy deadlift

A better session with a mini rep pb.

Deadlift

60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg(B) x 4
150kg(B) x 4 - pb but full blown RPE 11
140kg(B) x 4

Very tired, very little food and the time from no training hasn't helped anything.

Deadlift Block Pull (~2")

140kg(B) x 2x4

Just hell...

All finished. No time for accessories. Mobility work, rest and hopefully tomorrow will be a better day.
 
3 days of training back log as work was hectic, surprise, and I'm now getting back into it. Strength hasn't tanked as much as I expected so looks like the rebuild will be finished by Jan.

10/12/16 - Saturday - Light Squat

very first session back ... again

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
80kg x 3x10

Didn't feel too amazing, but there was nothing wrong either. Going to reduce my training max by 10% and take it from there.

Stiff Leg Deadlift

70kg x 1 (deficit stiff leg) - back said hell no
70kg x 3x10

Much better and back was happy.

DBSS

BW x 3x10

Much wobble.

Leg Press

20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 3x12
140kg x 10
120kg x10
100kg x 10
80kg x 10
60kg x 10
40kg x 10
20kg x 10

Finished. The amount of leg press was for fun.

Not terrible but reducing the training max for squats just so things move smoothly.

11/12/16 - Sunday - Light Bench

First time benching in a while but it went better than expected.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
57.5kg x 4
62.5kg x 3x12

Awwww yeah, my bench is still there.

Incline Bench Press (Medium Grip)

40kg x 3x12

Hahahahahahaha - first time ever doing this and I understand the weight is truly pitiful but it was fun and it'll get better over time.

Cable Flys (Low to high)

12.5kg x 3x10

DB Incline Bench

17.5kg x 3x10

Plenty of room to improve.

Tricep Pushdowns

45kg x 3x10

Fun session. Plenty more to come.

12/12/16 - Monday - Light Squat

Lets try this squat session again with a deloaded max.

High Bar Squat

Bar x lots x lots
40kg x 8
60kg x 6
67.5kg x 4x12

Much better than the other day, mobility is coming back, positioning was good and general form and technique was good too.

Stiff Leg Deadlift

60kg x 10
80kg x 3x10

Not sure there was anything on the bar.

DBSS

BW x 3x12

Better than last time.

Leg Press

20kg x 10
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 3x12
140kg x 10
120kg x10
100kg x 10
80kg x 10
60kg x 10
40kg x 10
20kg x 10

Lots of fun. But can't wait to put my effort into the actual lifts.
 
13/12/16 - Tuesday - Medium Bench

I gone done a bench.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
67.5kg x 3-4 x 10

Might have been 3 sets, might have been 4 sets but either way it all went well.

Close Grip Bench

62.5kg x 10
62.5kg x 7,f - fatigue kicked in
57.5kg x 8

Oh no... fatigue hit me like a truck and my triceps died.

Cable Chest Flys (Low to high)

12.5kg x 3x12

Yay.

Cable Row

45kg x 4x10

Yay.

Good session despite the random fatigue hitting me pretty hard on the close grip bench.
 
14/12/16 - Wednesday - Heavy Deadlift

First time doing sumo in a while, and sure enough it was terrible but it's a starting point.

Sumo Deadlift

Bar x lots
60kg x 5
80kg x 3
100kg x 3
120kg x 6
130kg(B) x 6

Good enough for tonight.

Deficit Deadlift

105kg(S) x 3x8

So easy.

High Bar Squat

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

Very easy.

Nice simple session. More lifting at the end of the week.
 
17/12/16 - Saturday - Heavy Bench

Didn't realise how sleep deprived I was until Isntarted benching. Overall it wasn't actually a bad session, I just wasn't in the best of moods.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
70kg x 3
80kg x 3,f

Not what I was hoping for at all. Dropped he weight down and got some reps out.

67.5kg 2x8

Better but I'm just not feeling great.

Sling shot bench press

75kg x 2x8

Nice and easy.

DB Incline Press

20kg x 3x10

Much harder than it should have been.

DB Row

24kg x 4x10

Done and finished. Feeling terrible, not in the best of moods and just want to eat and rest.
 
18/12/16 - Sunday - Medium Squats

Medium squats with some stiff leg deadlifts as an accessory. Squats felt surprisingly good, and considerably better than when I first restarted getting into training.

High Bar Squats

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

Much better than I expected. Need some more mobility work and unilateral glute and quad work to balance out the weight distribution during the movement. It's nothing drastic but I don't want it to develop into anything.

Front Squats

62.5kg x 3x10

First time doing these in a while so knocked 10% off my training max and recalculated. Nice and easy, could have done more.

Stiff Leg Deadlifts

60kg x 10
80kg x 5
90kg x 3x10

Nice and straight forward with double overhand. I'll add on another 10kg next session.

Fingers crossed training goes nice and steady and some gains can be made.
 
22/12/16 - Thursday - Heavy Squat, Light Bench

Busy, busy, busy as usual so cramming in a weeks worth training in 3 days.

High Bar Squats

Bar x 3x10
40kg x 8
60kg x 6
75kg x 4 - felt like rpe 11
85kg x 3x8

Much better than I expected and the knee is happy.

High Bar Paused Squats

77.5kg x 3x8

Lovely and easy.

Wide Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4x12

Easier than expected, undershot my numbers.

Incline Medium grip bench press

45kg x 3x12

+5kg from last time so that's a good sign. Fatigue killed me though.

And that's the session. Doesn't look like much but it killed me. Deadlifts and squats tomorrow.
 
23/12/16 - Friday - Medium Deadlift

Kept it to only doing deadlifts as I trained yesterday and intend on training tomorrow.

Sumo Deadlift

60kg x 5
80kg x 3
100kg x 3x12

Tiring but easy. Positioning felt good so hopefully mobility has improved.

Deficit Deadlift

95kg(S) x 3x12

Too easy, going to up my increase the weight for next week.

I've changed the I approach accessories/ secondary movements by simply just increasing the weight for next time rather than only increasing the weight at the end of the cycle.

Simple session and the hamstrings feel ruined so I'd say it's been effective too. Going to stick to sumo and deficit for a while since I want to work on my sumo as my main variation for a while, and since I don't need to focus directly on conventional, I may as well pull from a deficit to make the movement more challenging.
 
GSVBagpuss said:
High rep deadlifts suck so that's some good going!
Click to expand...

They do indeed but they're quite satisfying too. Hopefully I'll be able to put on the weight at a steady pace now that my mobility and positioning has improved.

24/12/16 - Christmas Eve - Light Squat, Medium Bench

Limited for time tonight and trying to cram 2 movements together so opted for both main movements and an accessory for each.

High Bar Squat

Bar x 3x10
40kg x 8
60kg x 6
70kg x 4
75kg x 4x12

Oooft. That'll do considering I deadlifted last night and had a good amount of squat volume the day before.

Horizontal Leg Press

80kg x 4x12

1 minute rest and the horizontal leg press used to give problems to my knee so I didn't want to push it. It was still more than sufficient for this session though.

Medium Grip Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 4
65kg x 2x10
65kg x 9
65kg x 8

Fatigue hit me like a truck as the gym was closing so I was going immediately after my partner had finished her bench one the plates had been changed.

Low to High cable flys

8.65kg x 12, 10, 8

Fatigue but who cares.

Squats and bench actually felt really good for once, it was just having to power through the session that caused the reduction in reps. Feeling confident that my strength is coming back.
 
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