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tdubs
05-05-10, 6:03 am
What's up everyone,

Here's my plan of attack to get bigger, faster and stronger.

Monday
Olympic Lifting + Squats
- This is a 3 week rotation, i.e. cleans and back squats for 3 weeks, then switch to snatch and front squats.

Tuesday
Back, Triceps, Abs/Core
- I'll be using the 5/3/1 template for weighted chins.

Wednesday
Conditioning
- I've just bought myself a Prowler so I have some painful times ahead.

Thursday
Deadlifts + Lower Body
- Using the 5/3/1 template for deads, rotating between trap bar, sumo and regular every month.

Friday
Chest, Biceps, Abs/Core
- Again, 5/3/1 for bench press.

Saturday
Conditioning/Recovery Circuit
- This will be done by feel. If I'm fried after a week at work or had a tough week of training I may just use a mobility circuit to stay loose. If I'm feeling good, I'll probably hit the Prowler again.

Sunday
Rest Day

Nutrition is solid. Eggs, meat, fish, nuts, lots of vegetables, some fruit, oats, wholegrain rice, and some wholegrain bread (at breakfast only).

As for supplementation, I've gone big and invested in a solid stack to hit the ground running.

Real Gains
Whey Pro
Torrent
Creatine Mono
Pak
Stak
Omega
PM
Plus some Superfood and Vitamin D.

I've weighed in, measured my skinfold mm's and taken photos so I'm good to go.

So, there it is. Any thoughts, criticisms or words of motivation much appreciated.

tdubs
05-05-10, 6:09 am
Olympic Lifts and Squats
(all weights in kg's)

Cleans
60 x 5, 70 x 3, 80 x 1, 90 x 1, 100 x miss

- 90: felt easy and fast
- 100: had it physically, but didn't switch on mentally

Back Squat
100 x 5, 105 x 5, 110 x 5, 115 x 5, 120 x 5

- genuine ATG squats. depth has improved massively since using the foam roller daily and stretching
- 120 felt pretty easy. used a belt on this set.

Push Jerk
3 x 5 @ 60

- pretty easy. need to work on shoulder mobility.

tdubs
05-05-10, 6:14 am
Back, Triceps, Abs

Chin Ups
+20 x 1, +25 x 1, +30 x 1, +35 x 1, +40 x 1, +45 x 1 (1RM)

- wanted to find my 1RM to start 5/3/1 next week.

Fat Bar Seated Cable Row (neutral grip)
70 x 12, 75 x 10,10,10,10

DB Single Arm Row
3 x 10/arm @ 44

Barbell Row
3 x 10 @ 70

Barbell French Press
3 x 10 @ 40

Cable Pushdowns
3 x 10 @ 30

DB Overhead Extensions
3 x 10 @ 20

Pull Ups (wide grip)
3 x max (8,7,5)
-superset with-
DB Reverse Fly
3 x 12 @ 5
-superset with-
Ab Crunch
3 x 20

C.Coronato
05-05-10, 9:36 am
Solid set up bro. Keep at it.

tdubs
05-05-10, 2:53 pm
Solid set up bro. Keep at it.

Thanks bro, appreciate the comments.

tdubs
05-05-10, 4:06 pm
Conditioning

My first experience with the Prowler.....

My girlfriend and I (yes, I have the coolest girlfriend in the world) took the Prowler to the local park and completed 4 x 200m taking a 10 second on-10 second off approach until we finished the 200m. Rest was about 1-1.5 minutes between efforts.

Then it was a 20m burst with a sprint back to the start. 4 reps each.

Finally I pushed the Prowler about 70m back to the car. Curled up on the ground for a while and finally mustered the energy to drive home.

I'm never going running again. Prowler FTW.

FITGYM
05-05-10, 8:00 pm
That is some planning there. Nutrition and Recovery will be the key and looks like you got that covered.

mcbeast
05-05-10, 8:23 pm
Good stuff man. Cant wait to use a prowler.

tdubs
05-06-10, 5:51 am
That is some planning there. Nutrition and Recovery will be the key and looks like you got that covered.

Yep, I figured get everything in place first and it makes it easier to just get it done.

Looking to download every fourth week, plus changing my main lift monthly so it should keep me fresh.

Thanks for checking in bro.

tdubs
05-06-10, 5:52 am
Good stuff man. Cant wait to use a prowler.

It's the best and worst 20 minutes of your life. You feel like a broken man from the very first set but weirdly you want to do more.

The lactic build up is unreal, like you're going to puke battery acid. Awesome.

tdubs
05-06-10, 7:57 am
Deadlifts and Lower Body

Sumo Deads
87.5 x 5, 102.5 x 5, 115 x 12 (AMAP)

Barbell Step Ups (24")
3 x 6/leg @ 40
-superset-
Seated Calf Raise (Smith)
3 x 15 @ 50

DB Lunge Walk
3 x 6/leg @ 22's
-superset-
Standing Calf Raise (Smith)
3 x 10 @ 50

- Good session. Legs weren't tired as I thought they might be after yesterdays Prowler goodness.
- Sweated like a horse. Maybe the Stak doing its thing? Read that T boosters sometimes have this effect. Not a bad thing, though.

tdubs
05-07-10, 5:36 pm
Chest and Biceps

Bench Press (FG)
75 x 5, 87.5 x 5, 100 x 9 (AMAP)

Incline Bench Press (FG)
3 x 10 @ 60

DB Fly
3 x 8 @ 20

Dips (FG)
+10 x 10, +7.5 x 10, +5 x 10

Barbell Curl
3 x 10 @ 35

Single Arm DB Preacher Curl
x6/arm @ 15, x8/arm @ 12.5, x10/arm @ 10

DB Hammer Curl
3 x 15 @ 10

- Pretty lacklustre session. Had an all-day at a job interview so mentally fried when I got home.
- Pleased with the bench press though. 87.5 x 5 felt heavy so happy to put up 100 x 9.

tdubs
05-08-10, 10:30 am
Conditioning

Prowler Round 2

- Took the Prowler to my rugby club to use some of the strongman equipment along with it. It was pissing with rain so chucked a couple of 10kg plates on the sled.
- Started with some Prowler suicides superset with hitting a hig tyre with a heavy sledgehammer x 5 rounds.
- Took turns with the missus to push and pull the Prowler (she did unloaded) for a full length of the pitch (100m) x 3 lengths.

The Prowler is great as a conditioning tool. Nothing comes close to it. The only drawback is the effect it has on you once you're finished. It took a good hour after we finished before I could face food and as I write this I'm crashed out on the couch doing absolutely nothing. It wipes you out mentally and physically. Still, worth every penny.

tdubs
05-09-10, 2:33 pm
Rest Day

Cheat meal last night. Dominated a pizza and ice cream.

tdubs
05-10-10, 4:05 pm
Olympic Lifts and Squats

Cleans
60 x 3, 70 x 2, 80 x 2, 90 x 1, 100 x 1

Back Squat
102.5 x 5, 107.5 x 5, 112.5 x 5, 117.5 x 5, 122.5 x 5

Push Jerk
3 x 5 @ 65

- Cleans felt good.
- Squats felt heavy. Used a belt for last 3 sets.
- Push Jerks were faster than last week. Left shoulder still not 100% with weight above the head.

tdubs
05-11-10, 9:17 am
Back and Triceps

Chin Ups
BW x 5, BW x 5, BW +12.5 x 10 (AMAP)

Barbell Row
60 x 12, 65 x 12, 70 x 12, 75 x 12 (straps)

DB One Arm Row
3 x 10/arm @ 46 (straps)

Cable Seated Row (neutral grip)
3 x 15 @ 16 plates
- superset -
DB Reverse Fly
3 x 15 @ 5

EZ French
3 x 10 @ 42.5

DB Overhead Extensions
3 x 10 @ 20
- superset -
Cable Pushdown
3 x 10 @ 6 plates

Pull Ups (wide grip)
3 x 8, 8, 7 (straps)

- Bit of a rushed session. Had to do it on my lunch break. Good though.
- No time for abs. Maybe fit it in tomorrow with conditioning.

tdubs
05-12-10, 4:39 pm
Conditioning

Headed to the rugby club and hit the Prowler again with the girlfriend and my housemate.

Did continuous alternate 40 yard unweighted Prowler sprints, alternating between the horns and handles, for 6 efforts each. Rested 3 minutes between rounds, and did 3 rounds.

Finished with a forward drag with ropes for two full lengths of the pitch with 20 kg's on the horns.

Came close to puking this time.... still the best GPP training ever invented.

tdubs
05-13-10, 1:34 pm
Deadlifts and Lower Body

Sumo Deadlifts
95 x 3
107.5 x 3
122.5 x 10 (AMAP)

Barbell Lunges
4 x 6/leg @ 60
- superset -
Standing Calf Raise (Smith)
3 x 10 @ 60

Single Leg Incline Leg Press
3 x 15/leg @ 60
- superset -
Seated Calf Raise (Smith)
3 x 12 @ 60

Side Plank
3 x 30s/side +10

- First two sets felt heavy on sumos so pretty happy to get 10 out.
- I need to get more volume into my sessions.
- I am weak as piss on single leg work.

G Diesel
05-13-10, 4:45 pm
See you're training hard tdubs... Keep it up bro.

Peace, G

tdubs
05-13-10, 5:52 pm
See you're training hard tdubs... Keep it up bro.

Peace, G

Thanks mate, trying to get my game up for next Friday!

tdubs
05-14-10, 8:49 am
Chest and Biceps

Bench Press (FG)
82.5 x 3
92.5 x 3
105 x 5 (AMAP)

DB Incline Press (FG)
32 x 10, 8, 8

Cable Fly
3 x 12 @ 6 plates

Incline Bench Press
3 x 12 @ 50

Barbell Curl (FG)
3 x 8 @ 40

DB Incline Curl
3 x 8 @ 16's

Preacher Curl
3 x 12 @ 35

tdubs
05-15-10, 4:54 pm
Conditioning

More Prowler goodness.

- Loaded it up to 40 kg for pulling with rope this time (very tough) but the grass was apparently the optimal level to make even unloaded pushing an absolute ball-ache.
- Didn't enjoy it and wanted to spend my Saturday on the couch but glad I got it done.
- Cheat meal day today so nailed some cheesecake and the cheese board. Good times.

Getting psyched for Fridays ABC....

tdubs
05-17-10, 1:19 pm
Rest Day

tdubs
05-17-10, 1:25 pm
Olympic Lifts and Squats

Cleans
60 x 3,3
70 x 3
80 x 1

Back Squat
105 x 5, 110 x 5, 115 x 5, 120 x 5, 125 x 5

Push Jerk
65 x 5, 70 x 5,5

Hanging Knee Raise
3 x 12

- Good squats today. Tight form and solid depth. Belt on last two sets only.
- Cleans ok-ish. Practiced the double knee bend... seemed a bit slow.

tdubs
05-18-10, 1:00 pm
Back, Triceps, Abs

Chin Ups
BW x 3, 3, +17.5 x 8

T-Bar Row (old school style....I watched Pumping Iron at the weekend)
40 x 12, 50 x 10, 60 x 8, 70 x 6

Seated Cable Row (underhand grip)
70 x 12, 80 x 10, 90 x 8, 100 x 6

DB Single Arm Row
45 x 12/arm, 47.5 x 10/arm, 50 x 8/arm, 52.5 x 6/arm

Pull Ups (wide grip, perfect form)
5,5,5,5,5- 1 minute rests

Barbell French Press
30 x 12, 35 x 10, 40 x 8, 45 x 6

Cable Pushdowns
30 x 12, 12, 12
- superset -
DB Overhead Extensions
20 x 10, 10, 7-(10" rest pause)-5

Ab Crunch
3 x 20

- Good session today, trained at home.
- Just been doing 3x10 recently as I haven't done a bodypart split in years so tried out 12-10-8-6 reps after readings some of Wrath's training programs.
- Could have gone heavier on the T-Bar Rows, and probably the 12-rep set of everything else.
- Friday at the Temple is getting close!!

tdubs
05-20-10, 7:57 am
Confession time. I was supposed to do conditioning with the missus but I missed it. In fairness, she'd had exams all day and I was pretty tired from my 5am start so..... yeah, excuses mean shit and I pussied out.

tdubs
05-20-10, 8:02 am
Deadlifts and Lower Body

Sumo Deads
102.5 x 5, 115 x 3, 127.5 x 11 (AMAP)

DB Walking Lunges
3 x 6/leg @ 24's
- superset -
Smith Standing Calf Raise
3 x 12 @ 60

Single Leg Incline Leg Press
3 x 12/leg @ 80
- superset -
BW Donkey Calf Raise
3 x 15 @ BW (strict and slow)

- Back on the horse after I took a dive yesterday.
- Chuffed with 11 reps on the deads. Nailed it.
- We don't have a donkey calf raise set up at my gym so I did BW off a step. Slow negative and long pause at the top and bottom. Still hurt like fuck.

tdubs
05-22-10, 5:10 pm
UK ABC at The Temple: Chest and Biceps

Bench Press
87.5 x 5, 100 x 3, 110 x 6 (AMAP)

Hammer Strength Incline
12,10,8,6

Cable Fly
12,10,8,6

Hammer Strength Decline
12,10,8,6

DB Alternate Curls
12,10,8,6

Barbell Curls
3x10

Machine Curls
3x12

EZ Reverse Fly
3x12

- Awesome session in The Temple. Great to meet and lift with G, Wrath and Vinny. All top boys and a good feed up afterwards.

FITGYM
05-23-10, 12:28 am
UK ABC at The Temple: Chest and Biceps

Bench Press
87.5 x 5, 100 x 3, 110 x 6 (AMAP)

Hammer Strength Incline
12,10,8,6

Cable Fly
12,10,8,6

Hammer Strength Decline
12,10,8,6

DB Alternate Curls
12,10,8,6

Barbell Curls
3x10

Machine Curls
3x12

EZ Reverse Fly
3x12

- Awesome session in The Temple. Great to meet and lift with G, Wrath and Vinny. All top boys and a good feed up afterwards.

Glad to hear it was awesome and some solid work here Bro. Keep it up

tdubs
05-24-10, 1:07 pm
Glad to hear it was awesome and some solid work here Bro. Keep it up

Thanks mate.

tdubs
05-24-10, 1:31 pm
Snatch
3 x 5 @ 40, 42.5, 45

Front Squat
5 x 5 @ 60, 70, 80, 90, 95

Split Jerk
3 x 5 @ 60, 70, 75

- Started my second rotation today. Snatch was ok, shoulders are tight.
- Front squat has dropped a lot but depth was spot on.
- Split jerks felt solid and quick.

tdubs
05-25-10, 1:12 pm
Chin Ups
BW x 5, +12.5 x 3, +25 x 5 (AMAP)

Yates Row
70 x 12, 80 x 10, 90 x 8, 100 x 6

DB Single Arm Row
47.5 x 12, 50 x 10, 52.5 x 8, 55 x 6

DB Reverse Fly
4 x 15 @ 5
- superset -
Seated Cable Row
70 x 12, 72.5 x 12,12,12

Close Grip 1-Board Bench Press (FG)
60 x 12, 70 x 10, 80 x 8, 90 x 6

Barbell French Press
3 x 12 @ 40

Single Arm DB Overhead Extension
3 x 12 @ 10

Pull Ups (wide grip, perfect form)
6,6,5,5,5
- superset -
Ab Crunch
4 x 20

- Long session today. Trained at home with plenty of free time so it dragged out a bit.
- Finished my 5/3/1 bench press cycle so going to alternate close grip bench and dips for triceps each week and do DBs and/or incline bench on chest day.

tdubs
05-26-10, 4:37 pm
Prowler

Rope Pull x 15m
Push High Handles x 15m
Rest 60 secs
Repeat x 5

Rope Pull x 15m
Push Horns + the missus on the Prowler! x 15m
Rest 60 secs
Repeat x 5

Rope Pull + 20kg x 15m
Push Horns + 20kg x 15
Rest 60 secs
Repeat x 5

tdubs
05-28-10, 3:51 am
Deadlifts
97.5 x 5, 112.5 x 5, 125 x 12

Good Morning
4 x 6 @ 40,45,45,45
- superset -
DB Walking Lunge
4 x 6 @ 24

Single Leg Incline Press
3 x 15/leg @ 80
- superset -
Smith Seated Calf
3 x 12 @ 70

Calf Machine
3 x 12 @ 67.5
- superset -
Side Plank
3 x 30s/side +15

tdubs
05-28-10, 8:50 am
DB Chest Press
30 x 12, 32 x 10, 34 x 8, 38 x 6

Barbell Incline Press
60 x 12, 65 x 10, 70 x 8, 75 x 6

DB Fly
14 x 12, 16 x 10, 18 x 8, 20 x 6

Cable Fly
3 x 12 @ 6 plates

Barbell Curl
50 x 4, 45 x 6, 40 x 8, 35 x 10

DB Incline Curl
12 x 12, 14 x 10, 16 x 8, 18 x 6

Machine Preacher Curl- Hammer Grip
3 x 8 @ 31.5 - drop set 22.5 x 6 13.5 x 8 on last set

Thick Bar Wrist Curls
3 x 12 @ 20
- superset -
Plank
30s x +20

- Great session today. Felt strong with loads of energy. Wanted to do more but had to start work (already ran over 10 mins into my shift).
- Really feel like I'm putting on some quality mass. The missus has noticed it in my arms, lats and thighs the most. Happy days.

tdubs
05-29-10, 12:05 pm
Prowler Goodness

Push horns x 200m + 30kg
Rest 2-3 mins
x 3

then some pushes on the high handles x 100m unweighted.

Totalled 900 metres.

Probably the toughest Prowler session yet. It's relentless, you just can't win no matter how hard you feel like you're working. The Prowler always wins!!

tdubs
05-31-10, 2:34 pm
Snatch
4 x 4 @ 50

Front Squat
5 x 5 @ 60,70,80,90,100

Split Jerk
3 x 5 @ 70,75,80

tdubs
06-01-10, 2:19 pm
Chin Ups
4 x 6 @ +15,20,20,20

Barbell Row
3 x 12 @ 60,70,80

DB Single Arm Row
3 x 10 @ 50

Machine Seated Row
3 x 12 @ 87.5

DB Pullover
3 x 12 @ 32

BW Dips
5 x 10

- Trained with my mate at his gym. He was 30 minutes late though so by the time we'd finished training back I'd been in the gym for 90 minutes and didn't have much time or energy left for tri's. Hit dips Jim Wendler style and called it a day.

joel.recla
06-01-10, 2:25 pm
Chin Ups
4 x 6 @ +15,20,20,20

Barbell Row
3 x 12 @ 60,70,80

DB Single Arm Row
3 x 10 @ 50

Machine Seated Row
3 x 12 @ 87.5

DB Pullover
3 x 12 @ 32

BW Dips
5 x 10

- Trained with my mate at his gym. He was 30 minutes late though so by the time we'd finished training back I'd been in the gym for 90 minutes and didn't have much time or energy left for tri's. Hit dips Jim Wendler style and called it a day.

that's a pretty good set bro!

tdubs
06-01-10, 2:45 pm
that's a pretty good set bro!

thanks mate, just trying to get it done!

tdubs
06-02-10, 3:25 am
Pre/Current/Change

Bodyweight: 91.1/93.6/+2.5kg (5.5lbs)
Skinfold mm's: 104.8/95/-9.8mm
Bodyfat%: 15.2/14.0/-1.2%
Fat Mass: 13.84/13.09/-0.75kg (1.65lbs)
Lean Mass: 77.26/80.41/+3.15kg (6.93lbs)
Shoulders: 124/131.5/+7.5cm
Chest: 102/109.5/+7.5cm
Waist: 91/91/0
Neck: 40/405.5/+0.5cm
Right Arm (held straight, unflexed): 37/37.8/+0.8cm
Left Arm: 37/37.2/+0.2cm
Right Thigh: 62.5/64/+1.5cm
Left Thigh: 62.7/63.5/+0.8cm
Right Calf: 38/39/+1cm
Left Calf: 38/39/+1cm

Summary
Not bad for 4 weeks work. Less fat, more muscle (nearly 7lbs of muscle in a month!) and some decent growth in my shoulders, back and chest. I was expecting more in the arms as my shirt sleeves generally feel a bit tighter; more close grip bench and less pushdowns is the answer to that.

I'm glad the BF% is creeping down. I'd let it slide with the arguement of "I'm bulking up" for way too long- I think 12% should be my steady average with less if I'm cutting.

As an aside, Missus Tdubs is tearing it up as well with some solid BF% reduction and inches lost. She's not on the Forvm but wanted to send out some positive vibes anyway!

Starting from today, the new stack is Pak, Omega, Nitro (1 upon waking, 1 pre-workout), Pump, N1-T, Torrent and Real Gains.
I'm hoping the N1-T will help with the body recomp,... and the Pump with those pesky arm stats!

tdubs
06-03-10, 2:13 am
Prowler

Trained with my flatmate in a 'I go, you go' format.

50 yard push (25yd horns - 25yd high handles)
Rest 40 seconds-ish
Repeat x 5

25 yard horns - tractor tyre flip- jump in/out - flip tyre back - jump in/out - 25 yard high handles
Rest 60 seconds
Repeat x 5

- My training partner decided to be a bit soft and pull the Prowler with a rope rather than push it so I ended up with probably 40 seconds rest on the first round, which worked me hard (not a bad thing, for sure).
- Second round I did by myself as he announced mid-session that he needed to take a shit and promptly disappeared for 10 minutes.
- Had a sympathy failure and gave him the drill sergant treatment when he finally reappeared.

tdubs
06-03-10, 2:01 pm
Deadlifts
102.5 x 3, 117.5 x 3, 132.5 x 11 (AMAP)

Barbell Lunge
3 x 6 @ 65
- superset -
Lying Leg Curls
3 x 10 @ 40.8

Seated Smith Calf
3 x 12 @ 80
- superset -
Leg Extensions
3 x 10 @ 58.5

Standing Smith Calf
3 x 10 @ 80
- superset -
Barbell Rollouts
3 x 10

- Deads felt awesome today. Was hoping for 8 reps, 11 was sweet.
- Having played rugby to a decent level for the few years, and been involved in strength coaching and exercise rehabilitation, I feel like I'm turning to the dark side by using machines....

FITGYM
06-04-10, 3:45 am
Pre/Current/Change

Bodyweight: 91.1/93.6/+2.5kg (5.5lbs)
Skinfold mm's: 104.8/95/-9.8mm
Bodyfat%: 15.2/14.0/-1.2%
Fat Mass: 13.84/13.09/-0.75kg (1.65lbs)
Lean Mass: 77.26/80.41/+3.15kg (6.93lbs)
Shoulders: 124/131.5/+7.5cm
Chest: 102/109.5/+7.5cm
Waist: 91/91/0
Neck: 40/405.5/+0.5cm
Right Arm (held straight, unflexed): 37/37.8/+0.8cm
Left Arm: 37/37.2/+0.2cm
Right Thigh: 62.5/64/+1.5cm
Left Thigh: 62.7/63.5/+0.8cm
Right Calf: 38/39/+1cm
Left Calf: 38/39/+1cm

Summary
Not bad for 4 weeks work. Less fat, more muscle (nearly 7lbs of muscle in a month!) and some decent growth in my shoulders, back and chest. I was expecting more in the arms as my shirt sleeves generally feel a bit tighter; more close grip bench and less pushdowns is the answer to that.

I'm glad the BF% is creeping down. I'd let it slide with the arguement of "I'm bulking up" for way too long- I think 12% should be my steady average with less if I'm cutting.

As an aside, Missus Tdubs is tearing it up as well with some solid BF% reduction and inches lost. She's not on the Forvm but wanted to send out some positive vibes anyway!

Starting from today, the new stack is Pak, Omega, Nitro (1 upon waking, 1 pre-workout), Pump, N1-T, Torrent and Real Gains.
I'm hoping the N1-T will help with the body recomp,... and the Pump with those pesky arm stats!

This is awesome...I went on a steamed chik n broccoli for a month and gained 5lbs...

tdubs
06-04-10, 4:01 am
This is awesome...I went on a steamed chik n broccoli for a month and gained 5lbs...

Thanks mate. Yeah, I've cut right back on my carbs late in the day (generally none apart from Torrent) and the lean mass has piled on.

Keep up the good work fella!

tdubs
06-04-10, 9:51 am
DB Press
32 x 12, 34 x 10, 38 x 8, 42 x 6

Incline Bench Press
67.5 x 12, 72.5 x 10, 77.5 x 8, 82.5 x 5 (failed)

Low Incline DB Rotational Fly
20 x 6, 18 x 8, 16 x 10, 14 x 12

Machine Press
3 x 10 @ 67.5

DB Incline Curl
18 x 8,8,7 (failed), 16 x 8

Barbell Curl
3 x 10 @ 30

Machine Preacher Curl- Hammer Grip
33.5 x 8,8,8 - 25.5 x 6 - 16.5 x 8 (dropset)

- Sweated like an absolute horse. Maybe the N1-T kicking in?
- Getting stronger on flat DB Press. I still suck on Incline though.
- Need to go heavier on DB Fly next time.

tdubs
06-05-10, 9:07 am
Prowler

5 efforts of 25 yards, varying loads from 0 to 90kg with various hand positions.
About 2 minutes rest between sets of 5.
4 rounds.

tdubs
06-08-10, 2:14 am
Snatch
30 x 3, 40 x 3, 50 x 3, 55 x 3, 60 x miss, miss

Front Squat
70 x 5, 80 x 5, 90 x 5, 100 x 5, 110 x 3

- That was it. Very short on time today so couldn't fit in any overhead work.
- Disappointed to miss 60 twice on snatch. Best is 75 (although about a year ago) and 55 felt solid. Missed the first one through concentration then psyched myself out of the second.... weaksauce.
- Horrible form on third rep of final front squat set so thought best not to push out another.
- Just one of those sessions you have to chalk up, then wake up the next day and forget about it. Onwards and upwards.

tdubs
06-08-10, 2:13 pm
Chin Ups (neutral grip)
4 x 6,6,6,5+1 @ +22.5

Barbell Row
4 x 10 @ 70,75,80,85

Machine Seated Row
3 x 12 @ 85.5
- superset -
DB Reverse Fly
3 x 12 @ 8

Pull Ups (wide grip)
Total 20 reps in as few sets as possible, alternating with training partner until we both got 20.

Close Grip Bench
4 x 8 @ 75,80,85,90

DB Overhead Extensions
3 x 10 @ 32

Rope Pushdowns
3 x 15 @ 7 plates

BW Dips
Same drill as Pull Ups. 30 reps in as few a sets as possible, alternating.

- Fucking awesome session.
- Dips were great. Didn't think I had much left and was envisioning slow painful triples all the way to 30. Dave goes first and nails 15 from the off. That got the competitive juices going and I smashed out 20 in one go. Followed that up with another 10 to get them done in 2 sets.
- Sessions with a training partner are always better- no cheating, no pussying out, and it always pushes you to lift more.

tdubs
06-09-10, 3:51 pm
Prowler

4 x 4 x 20 metres +20kg, all horns.

- Knee has been playing up along with a bad nights sleep meant my motivation level was less than zero.
- Subsequently an AVERAGE session, didn't push hard at all.
- That said, sometimes you gotta go through the motions and chalk it up... better that than sit on my arse in front of the TV.

tdubs
06-10-10, 1:52 pm
Deadlifts
112.5 x 5, 125 x 3, 140 x 10 (AMAP)

Good Morning
3 x 6 @ 50
- superset -
DB Lunge Walk
3 x 8/leg @ 22.5

Standing Barbell Calf Raise (on plates)
3 x 12 @ 80

Plank
3 x 30s +20

- 6 plates for 10 reps. Yeah buddy!

tdubs
06-11-10, 6:59 am
DB Press
5 x 5 @ 42

Decline Bench Press
90 x 6, 85 x 8, 80 x 10, 75 x 12

Low Incline DB Rotational Fly
22 x 6, 20 x 8, 18 x 10

Standing Cable Press
3 x 10 @ 7 plates

EZ Preacher Curls
4 x 8 @ 35

Alternate DB Hammer Curls
4 x 8 @ 16

Standing Cable Curls (individual handles, standing with back to weight stack)
3 x 10 @ 5 plates

Seated Barbell Wrist Curls
3 x 10 @ 30

Lessons learnt from today:
- Decline Bench? Meh... take it or leave it.
- Organise your iPod before you start training lest Marvin Gaye suddenly appears on shuffle and you get stapled under a barbell.

Things to change up from next wek:
- Abs every session. BF% is (nearly) low enough to have a reasonable set of abs. The reason they're not there is because I don't train them much at all.
- More lower body volume needed.
- Calves twice a week.

tdubs
06-14-10, 2:18 pm
Weighted Push/Pull Prowler
25m of each x 5
3 rounds

tdubs
06-14-10, 2:22 pm
Clean
5 x 3 @ 80
(24" depth landings x 3 in rest periods)

Push Press
3 x 5 @ 60,70,75

Back Squat
4 x 4 @ 120,130,130,130

DB Shrug 3 x 15 @ 22
- superset -
Swiss Ball Plank Rollouts
3 x 15

- I've decided to play rugby again next season so my training from now will include more explosive work and plyometrics.
- One conditioning session a week will be replaced with a speed/agility session.

tdubs
06-15-10, 9:45 am
Got a shocking nights sleep last night and feel like the CNS is dragging a bit after a heavy day yesterday so I've decided to take the sensible option and rest up today.

I'll catch up back and tri's maybe tomorrow lunchtime or if not go mental on friday and hit full upper body.

tdubs
06-16-10, 9:00 am
Close Grip Bench
4 x 6 @ 90,92.5,95,97.5
- superset -
DB One Arm Row
4 x 12 @ 50

EZ French Press
3 x 8 @ 45,47.5,50
- superset -
Yates Row
3 x 8 @ 70,80,90

Dips
3 x 15
- superset -
Pull Ups (wg)
3 x 8,6,6

- Felt weird today. I was strong and didn't have any problem putting weight on the bar... but i felt FUCKED for the entire session. I was completely gassed after a few sets, yawning all the way through... but didn't get the usual weakness or achey joints that normally come with a session like that. Strange.
- Doubled up with supersets today. Short on training time and needed to get it in after I skipped yesterday.
- Working on speed and agility tonight. Sore hammies here I come!

tdubs
06-18-10, 3:30 am
Plyo Drills
Ankling, vertical bounds, horizontal jumps, striding

COD
10m sprint + cut x 3/direction
10m sprint + cut (visual cue) x 3/direction

Speed
20m x 5, 3-point start
10m x 5, falling start

tdubs
06-18-10, 3:33 am
Clean Pull (w/straps)
5 x 5 @ 90,100,110,120,120
(vertical ankling in rest period)

Snatch Grip RDL
3 x 6 @ 60

Barbell Reverse Lunge f/ def.
3 x 6/leg @ 50

tdubs
06-18-10, 7:37 am
Swiss Ball DB Chest Press
42 x 6, 46 x 6, 46 x 4 (fail), 42 x 8
- superset -
Barbell Curls
4 x 6 @ 42.5

Incline Bench Press
3 x 8 @ 80
- superset -
Standing DB Curls
3 x 12 @ 12

Hex Push Ups
3 x 12
- superset -
EZ Reverse Curl
3 x 10 @ 30

Pallof Press
3 x 10/side @ 5 plates
- superset -
Plank +10 x 30s

tdubs
06-19-10, 12:18 pm
Prowler

Round 1
50m push horns +20kg
x 5

Round 2
25m push high handles +20kg - 25m sandbag carry x 20kg
x 5

Round 3
25m push horns +20kg - sprint 25m - 25m rope pull x 20kg
x 5

tdubs
06-21-10, 4:08 pm
Cleans
5 x 3 @ 82.5
(24" depth landings in rest periods)

Push Press
3 x 5 @ 65,70,75
(18" depth jump in rest periods)

Back Squat
4 x 4 @ 120,130,135,135

DB Shoulder Press
- superset -
Hanging Leg Raise
3 x 12

- Cleans were better this week, pretty ropey last week.
- Squats are progressing nicely, depth is good.

tdubs
06-22-10, 2:04 pm
Close Grip Bench
4 x 6 @ 92.5,95,97.5,100
- superset -
Chin Ups (NG)
4 x 6 @ +20

Barbell French Press
3 x 8 @ 42.5
- superset -
Cable Seated Row
3 x 12 @ 70,75,75

Cable Pushdowns
3 x 8 @ 40
- superset -
Inverted Row (feet up)
3 x 8 @ BW

- Average session. Pretty fucked from yesterday.
- Trained in my garage gym and it was hot so didn't have a lot of energy.

tdubs
06-23-10, 4:53 pm
Acc Drills x 5 mins

5 x 20m (3-point start)

3 left/right x 20m (3 point start w/ catch and cut)

tdubs
06-24-10, 1:09 pm
Hang Snatch
5 x 3 @ 40,45,50,52.5,55
(vertical ankling in rest periods)

RDL
3 x 5 @ 60,70,75

Clean Grip Reverse Lunge f/ Defecit
2 x 6/leg @ 60

KB Turkish Get Up
2 x 3/side @ 16

- RDL in lifting shoes..... prefer barefoot.
- Snatch was good, overhead squats seem to be good without having done any work on them whatsoever!

tdubs
06-25-10, 2:37 pm
DB Chest Press
10 x 10 @ 26 w/ 60s rest

EZ Curl
10 x 10 @ 25 w/ 60s rest

Swiss Ball Ab Curl x 15
- superset -
Swiss Ball Plank Rollout x 12

- Tried GVT today. Think I may have been a little too conservative on the weight selection though.
- Certainly got a very good pump from just one exercise and no doubt I'll be sore tomorrow but i'm not convinced by it yet.
- If nothing else it's perfect for days like today when it's 4pm on a friday, you only have 40 minutes to train and motivation is mediocre at best. Just get in, switch off your brain, and get out.

tdubs
06-27-10, 4:17 am
Circuit
- Trap Bar Farmers Walk x 70kg
- Prowler Push-Pull x 15m @ +30kg
- Sledgehammer Tyre Strikes
- Barbell Front Squat and Press x 30kg
All stations ~30 secs
1 minute rest between rounds
5 rounds

Rest 3 minutes

230m sprint
Rest 4 minutes
Repeat x 2

tdubs
06-28-10, 6:31 am
Clean
5 x 3 @ 85
- superset -
Box Jump
5 x 3 @ 30"

Back Squat
1 x 1 @ 130............................................... ...........

- As soon as I did my first rep on first set I knew it wasn't happening today. I could feel it wasn't there and I'd have to force every single rep.
- 130, a weight I surpassed two weeks ago, felt heavy and awkward.
- Under-rested (less than 6hrs last night), underfed (just starting a reduced carb plan) and morning training (got stuff on during my normal post-work window today) conspired to ruin me for the day. Fuck it.

tdubs
06-29-10, 8:00 am
Close Grip Bench (FG)
4 x 5,5,5,4 @ 90,95,100,105
- superset -
Pull Ups (UG)
4 x 5 @ +20,22.5,25,25

Dips (FG)
3 x 8 @ +15,20,20
- superset -
Yates Row
3 x 8 @ 80

Seated DB Overhead Extension
3 x 10 @ 32,34,34
- supserset -
Seated Machine Row
3 x 12 @ 85.5

- Back on the horse, much better than yesterday. Energy was good, motivation was good.
- Would have liked to have done more but was tight on time (lunch break session).
- Still getting less than optimal sleep. Getting up at 5am is never going to be ideal but the Missus watching SATC in bed til 11.30 didn't help!

tdubs
06-29-10, 8:06 am
For the record, here's how I'm tweaking my diet.

- Replacing my first-thing Real Gains shake with two scoops of Ultra Whey Pro and milled flaxseed with full fat organic milk, plus now taking Omega at this time.
- The usual huge meat and veggie omlette but now with fresh OJ for carbs, instead of oatmeal.
- One of my meals is now greek yoghurt with a shitload of nuts, seeds and dried fruit instead of flour wraps and meat/spinach. (Although I need to get more protein into this meal).
- Carbs peri-workout only.

The goal here is not to drop my calories much, if at all, but reduce my carb intake and up the healthy fats and protein. Hoping to lean out a bit (not a lot, maybe a percent or two) but maintain weight.

tdubs
06-30-10, 4:51 pm
Sprint mechanics drills to warm up

3 Cone Drill x 3

6 x 40m w/ 90 seconds recovery

5 x 40m hollow sprints w/ 60 seconds recovery

tdubs
07-02-10, 5:08 am
AM Session

Hang Snatch
4 x 3 @ 40,50,55,57.5
- superset -
Med Ball Slam
4 x 3 @ 4

Push Jerk
3 x 5 @ 60,70,80

RDL
3 x 5 @ 80
- superset -
DB Lunge Walk
3 x 6/leg @ 24

PM Session

Rugby: 3 x 7 minutes conditioning games

tdubs
07-02-10, 1:33 pm
DB Chest Press
4 x 6 @ 42 (2' rec)

Cable Fly
3 x 8 @ 7 plates (4:0:1:1) (90" rec)

DB Incline Curl
4 x 6 @ 18 (90" rec)

EZ Curl
3 x 10 @ 35 (60" rec)

DB Hammer Curl
3 x 10 @ 14
- superset -
Elevated Swiss Ball Plank Rollouts
3 x 12

tdubs
07-06-10, 4:36 am
Snatch
5 x 3 @ 50,55,60,60,60

Back Squat
90 x 5, 102.5 x 5, 115 x 10 (AMAP)

- Snatch is coming along nicely, much prefer it to cleans.
- Short and sharp today. It's looking like all my sessions will be like that from now on. Training economy will be my mantra.
- Have gone back to 5/3/1 for squats. I have taken on a shitload more work (now coaching two teams in addition to full time job and strating Masters degree in September) so 5/3/1 is perfect for no-brainer, time-friendly training.

tdubs
07-07-10, 3:18 am
Close Grip Bench Press
4 x 4 @ 100
- superset -
Pull Ups (medium grip) x 5: deadhang, controlled negative, perfect form.
2min rest

Dips
3 x 8 @ +15
- superset -
Pull Ups (medium grip) x 5: deadhang, controlled negative, perfect form.
2 min rest

Thick Bar Seated Cable Row
5 x 10 @ 70,75,75,75,75
90s rest

tdubs
07-09-10, 12:42 pm
Deadlift (531)
97.5 x 5, 112.5 x 5, 125 x 12

Good Morning
4 x 6 @ 50

Seated DB Curl
4 x 6 @ 20 (1' rest)

Barbell Curl
3 x 10 @ 30 (90" rest)

- Busy, busy, busy week. Been up at 5 and home at 10 everyday this week.
- Lots to deal with in the last 10 days or so with new jobs, job interviews, current jobs, jobs that seem the shit then fall through..... a lot going on.
- I hate not deadlifting. I felt they were messing up my cleans so I haven't done them for a month but I have quickly realised I'd rather be a better deadlifter than better O-lifter. So they are back in for good, 531 set up.

tdubs
07-12-10, 7:20 am
Prowler

20m Pull +40kg
20m Push Horns +40kg
x 5 reps

Rest 2 minutes

Repeat x 3 rounds

Finisher: Push the car x 30m to bump start!!

tdubs
07-12-10, 7:23 am
Clean
50 x 3, 60 x 3,3,3

Push Jerk
60 x 5, 70 x 5, 75 x 5

Back Squat (531)
95 x 3, 112.5 x 3, 125 x 6

45 Degree Back Extension
3 x 10
- superset -
DB Shrug x 22 x 20

- Short on time so set my watch timer to 8 minutes per exercise and got as much in as I could in that time.
- Surprising how much you can actually squeeze into 40 minutes when you have to.
- Squats were poor. Bit weak and form looked shitty.

tdubs
07-14-10, 4:06 am
AM Session

Upper Body

DB Chest Press
34 x 12, 36 x 10, 38 x 8, ..... (right shoulder hates me at the moment)

Barbell Row
70 x 12, 80 x 10, 90 x 8, 95 x 6, 70 x 12
Inverted Row x 12

DB Shoulder Press
22 x 12, 24 x 10, 26 x 8, 28 x 6, 22 x 12

- Absolutely no motivation or energy to train. Nervous system was on complete lockdown.
- Worked out using the Body For Life template the Missus is following.
- Was supposed to do bi's and tri's after but she could sense I didn't want to be there so we bailed after shoulders.
- Lesson of the day: don't train straight out of bed.

PM Session

20 minutes of speed drills and sprints followed by 40 minutes of rugby skills

- Now THIS was a good session.
- By the evening I had woken up, got over the earlier epic fail and was keen to train.
- Heavy legs this morning as I write this but it felt good to get the boots on and a ball back in the hands. Felt quick in the sprints too.

tdubs
07-17-10, 7:53 am
Hill Sprints
Uphill Log Carries
More hill sprints

~45 minutes

tdubs
07-20-10, 2:06 am
Mil Press
40 x 5 (FG)
47.5 x 5 (FG, wraps)
52.5 x 12 (wraps, belt)

Standing DB Shoulder Press
5 x 10 @ 20
- superset -
Pull Ups (overhand grip, perfect form)
5 x 5

Kroc Row
2 x 25/arm @ 30

- Re-read 531 recently and have decided to stop dicking around with my programming and get back to basics.
- In and out in 45 minutes yesterday. That's more like it.
- Kroc rows.... humbling.

tdubs
07-21-10, 3:04 am
AM Session:

Back Squat
82.5 x 5
95 x 5
107.5 x 12

Front Squat
3 x 10 @ 60

Nordic Glute/Ham
3 x 6

Barbell Rollouts
3 x 8

PM Session:

Plyometrics + Sprint x 20 mins
Rugby Skills x 20 mins

tdubs
07-23-10, 2:02 pm
Bench Press
70 x 5 (FG)
80 x 5 (FG)
92.5 X 11

Incline Bench Press
5 x 10 @ 60,65,65,65,65
- superset -
Pull Ups (overhand grip, perfect form) x 5,5,5,5,5

DB Incline Curl
20 x 6, 18 x 8, 16 x 8 (rest pause) 2
- superset -
Swiss Ball Plank Rollouts
x 10

tdubs
07-24-10, 10:01 am
Deadlift
92.5 x 5
115 x 5
125 x 13

DB Shrug
3 x 10 @ 24
- superset -
Roman Chair Leg Raise
3 x 12

45 degree back extension
3 x 12

tdubs
07-24-10, 10:02 am
Prowler-Boxing Combo x 15 mins

4 x 200m sprint

tdubs
07-27-10, 2:13 am
Snatch
5 x 3 @ 40,40,50,50,50

Back Squat
85 x 3, 100 x 3, 115 x 12

Sumo Box Squat
3 x 5 @ 120

Barbell Walking Lunge
3 x 6/leg @ 50

Weighted Plank
+20kg x 30s x 3

- Trained at the rugby club rather than at work. Much better atmosphere, spit and sawdust and Audioslave tearing out of the stereo. Awesome.
- Also trained with my flatmate, who warms up with my max..... can't help but push myself to lift more when he's there kicking my ass.
- Squats felt really good. Tight form and had maybe one or two more in the tank. Trying to listen to Wendler though- slow and steady progress is the key.

tdubs
07-27-10, 1:04 pm
AM Session

Military Press
45 x 3 (FG)
50 x 3 (FG, wraps)
57.5 x 10 (belt, wraps)

Standing DB Shoulder Press
5 x 10 @ 22,22,20,20,20
- superset -
Pull Ups (overhand grip, perfect form)
5 x 5

Barbell Row
5 x 10 @ 60,65,70,75,75
- superset -
Roman Chair Straight Leg Raise
5 x 10

PM Session

Rugby- 60 minutes

tdubs
07-31-10, 5:55 am
AM Session:

Deadlift
105 x 3, 120 x 3, 132.5 x 11

45 degree Back Extension
3 x 12
- superset -
DB Shrug
3 x 15 @ 24

Pallof Press
3 x 10 @ 5 plates

PM Session:

Rugby x 60 mins

tdubs
07-31-10, 6:25 am
Bench Press
75 x 3 (FG)
85 x 3 (FG)
97.5 x 10 (wraps)

Dips
5 x 10
- superset -
Pull Ups (overhand)
5 x 5

Barbell Curl
5 x 10 @ 30
- superset -
Side Plank
5 x 30s/side

tdubs
08-03-10, 3:49 am
Hang Clean
5 x 3 @ 60,60,60,65,65

Back Squat
95 x 5
107.5 x 3
120 x 12

Barbell Reverse Lunges
3 x 5/leg @ 60,65,65

Horizontal Back Extension
3 x 10 @ BW

Plank
+20kg x 3 x 40s

tdubs
08-06-10, 6:37 pm
Military Press
45 x 5 (FG)
52.5 x 3 (FG)
60 x 9 (wraps, belt)

Pull Ups (overhand grip)
5 x 6

- Broke my toe in the gym today (before my workout). Dumb-fuck thing to do.

tdubs
08-06-10, 6:42 pm
Deadlift
112.5 x 5
125 x 3
140 x 8

DB Shrug
3 x 15 @ 26
- superset -
45 Degree Back Extension
3 x 15

Roman Chair Hip Extension
5 x 12

- Not a PR on the deadlifts but a reasonable set. Would have liked 10.

tdubs
08-07-10, 12:10 pm
Bench Press
80 x 5 (FG)
90 x 3 (FG)
105 x 10 (wraps)

DB Chest Press
5 x 10 @ 32.5
- superset -
Pull Ups (OG)
5 x 6

Barbell Curl
5 x 12 @ 30

Side Plank
3 x 40s/side

tdubs
08-10-10, 5:19 am
Snatch
4 x 3 @ 40,40,50,50

Back Squat (deload)
3 x 5 @ 75

Front Squat
3 x 10 @ 65

RDL
3 x 8 @ 50,60,70

Garhammer Raise
3 x 10

tdubs
08-11-10, 4:26 am
AM Session
Military Press (deload)
3 x 5 @ 37.5 (FG)

Pull Ups (OG)
5 x 6

DB Single Arm Row
5 x 10/arm @ 50 (straps)

T-Bar Row (WG)
5 x 10 @ 40,45,45,45,45

PM Session
Speed Drills x 20 mins
Rugby x 60 mins

tdubs
08-12-10, 1:00 pm
Deadlift (deload)
3 x 5 @ 90

DB Reverse Lunge From Step
3 x 6/leg @ 22's

45 Back Extension
5 x 10 @ +5

DB Shrug
3 x 15 @ 26's

Pallof Press
3 x 6/side @ 5 plates

tdubs
08-14-10, 3:20 pm
Bench Press (deload)
3 x 5 @ 65 (FG)

Incline Barbell Press
5 x 10 @ 70 (FG)
- superset -
Pull Ups (OG)
5 x 6

Seated DB Curl
5 x 10 @ 14,14,14,12,12

Barbell Reverse Curl
3 x 10 @ 25

tdubs
08-14-10, 3:21 pm
Pre Season Game
30 minutes

tdubs
08-16-10, 3:55 pm
Back Squats
85 x 5, 97.5 x 5, 112.5 x 15

Barbell Lunge Walks
3 x 6/leg @ 60

- Training partner had to bail halfway throught the session for work stuff so cut it short.
- Underfed and under-rested myself so not all that bothered.

tdubs
08-17-10, 5:58 pm
Military Press
42.5 x 5 (FG), 50 x 5 (FG), 55 x 12 (wraps, belt)

Seated DB Shoulder Press
5 x 10 @ 26,26,26,26,24
- superset -
Pull Ups (OG)
5 x 7

DB Single Arm Row
3 x 10/arm @ 50
- superset -
Swiss Ball Plank Rollouts
3 x 12

tdubs
08-19-10, 6:04 pm
Deadlifts
100 x 5, 115 x 5, 130 x 12

45 Degree Back Extension
5 x 10 @ +10
- superset -
DB Shrug
5 x 10 @ 28

KB Swing
3 x 15 @ 24

Swiss Ball Stir the Pot
3 x 5/direction

tdubs
08-20-10, 2:46 pm
Bench Press
72.5 x 5 (fg)
82.5 x 5 (fg)
95 x 11 (wraps)

DB Chest Press
5 x 10 @ 32 (fg)
- superset -
Pull Ups (og)
5 x 7

Barbell Curl
5 x 10 @ 30 (fg)

DB Alternate Hammer Curl
16 x 10/arm, 18 x 8/arm, 20 x 6/arm

tdubs
08-23-10, 4:23 pm
Power Cleans
50 x 3, 60 x 3,3,3

Squats
92.5 x 3, 105 x 3, 117.5 x 13

Prowler x 40 x 25m on grass
5 minutes, as many lengths as possible.

- Prowler on concrete sucks.
- Prowler on long grass sucks.
- I suck.

tdubs
08-24-10, 12:48 pm
Military Press
45 x 3, 52.5 x 3, 60 x 10 (wraps, belt)

Dips
5 x 10
- superset -
Pull Ups (og)
5 x 7

Barbell Row
5 x 10 @ 60,65,70,75,80

Barbell Rollout
3 x 10

- PR

tdubs
08-27-10, 5:11 am
Deadlifts
107.5 x 3, 122.5 x 3, 137.5 x 10

DB Shrug
5 x 12 @ 28
- superset -
Swiss Ball Stir The Pot
x 5/way

- Ugly 10 on deads.
- No time for anything else.

tdubs
08-27-10, 2:03 pm
Bench Press
77.5 x 3 (fg), 87.5 x 3 (fg), 100 x 11 (wraps)

Incline Bench Press
5 x 10 @ 72.5 (fg)
- superset -
Pull Ups (og)
5 x 7

Seated DB Curl
5 x 10 @ 14
- superset -
Side Plank
5 x 30s/side

- PR

tdubs
08-31-10, 4:37 am
Hang Clean
50 x 3, 60 x 3, 70 x 3, 80 x 3, 85 x 3

Squats
100 x 5, 112.5 x 3, 125 x 10

Barbell Step Ups
3 x 6/leg @ 50

Prowler
3 sets x 30 yards pushing horns x 40kg
2 lengths of rugby pitch dragging (one backward, one forward)

- PR

tdubs
09-01-10, 3:15 am
Military Press
50 x 5 (fg), 55 x 3 (fg), 62.5 x 8 (wraps, belt)

Dips
5 x 10 @ +5
- superset -
Pull Ups (og)
5 x 8

Pallof
3 x 6/side (3") @ 5.5 plates

- Wanted more volume for back but short on time today.

tdubs
09-02-10, 6:27 pm
Deadlifts
115 x 5, 130 x 3, 145 x 8

Trap Bar Deadlift
100 x 10, 110 x 10, 120 x 10

Barbell Power Shrug (straps)
100 x 10, 110 x 10,10

Horizontal Back Extension
3 x 10

Prowler
5 x 50 yards, 30s rest

- Started 42 day Test cycle today

tdubs
09-04-10, 4:03 am
Bench Press
82.5 x 5 (fg), 95 x 3 (fg), 105 x 6

DB Chest Press
5 x 10 @ 34 (fg)
- superset -
Pull Ups (og)
5 x 8

Barbell Curl
5 x 10 @ 35
- superset -
Swiss Ball Plank Rollouts
5 x 10

- Could have got 8 on bench but am feeling a bit under the weather so took Wendler's advice and picked my battles.
- Couldn't seem to get my shoulders warm on bench. Form felt loose and weak, no groove at all.
- I don't like benching at work, something about the set up doesn't suit me.
- Apart from that, a decent session.
- Glad it's deload next week... feeling a little beat up.

tdubs
09-07-10, 3:52 am
DELOAD

Cleans
50x 3, 60 x 3, 60 x 3, 60 x 3

Squat
3 x 5 @ 77.5

Front Squat
3 x 10 @ 70

Prowler
Unloaded, 20 yds, alternate horns and high handles. Three of us in a continuous round-robin format. 10 reps each, then 8, 6, 4, 2.

- Tried out my new power belt. Takes a bit of getting used to, not as easy to get tight as the old one.

tdubs
09-08-10, 7:36 am
DELOAD

Military Press
3 x 5 @ 40 (fg)

Fat Grip Chins
5 x 5,5,5,4,4

T-Bar (ng)
3 x 12 @ 45
- superset -
Cable Scarecrow
3 x 12 @ 2 plates

Barbell Rollouts
3 x 8

- Skipped a day yesterday. I've been fighting a cold, was tired and underfed and just couldn't get it together enough to train.
- Glad I did because today felt good. Reined myself in and just did enough (deload after all) but felt more energy and motivation to train.
- Fat grip chins.... hard.

TEST: DAY 7 REPORT

- Haven't felt anything yet to be honest.
- Got one or two spots popping (literally one or two, and in random places like the front of my left shoulder and middle right thigh).
- Working on the principle that something which raises endogenous testosterone must take a week or so to kick in; with this in mind I started taking it just before my deload week so the Test would start doing it's thing once i'm back on my next lifting cycle.

tdubs
09-10-10, 4:30 am
DELOAD

Deadlifts
3 x 5 @ 90

Trap Bar Deadlift
3 x 10 @ 110, 120, 130

Power Shrug
3 x 10 @ 100, 110, 110 (straps)
- superset -
Horizontal Back Raise
3 x 10

Prowler
10 x 20 yards +20kg
Rest was whatever, probably around 45 seconds.

- Forearms are sore as fuck from fat grip chins.
- Prowler was good, felt strong.

tdubs
09-14-10, 4:52 am
Hang Clean
50 x 5, 60 x 5, 70 x 3, 80 x 2 (missed 3)

Squat
87.5 x 5, 102.5 x 5, 115 x 15

Prowler
20 yards x 20 trips (horns) +30kg

- Ahhhh, back on squats. As much as I know I need to deload, I dislike not squatting every week.
- Hang cleans sucked balls for some reason.
- Prowler work felt strong. Was only going to do 10 trips but quickly bumped that to 15, then to 20 just for shits and giggles. I still felt pretty fresh at the end, but my training partner was hanging so we compromised at 20.

tdubs
09-14-10, 5:38 pm
Bench Press
72.5 x 5, 85 x 5, 95 x 14

Dips
5 x 10
- superset -
Pull Ups (og)
5 x 8

Barbell Curl
3 x 10 @ 35
- superset -
Plank Alternate Arm Raise
3 x 5/arm

- Much prefer benching (and training in general) at the rugby club.
- Set up feels better, atmosphere is better.

tdubs
09-15-10, 8:01 am
BONUS SESSION

Barbell Complex
Hang Clean - Front Squat - Push Press - Back Squat - RDL - Row
5 reps each x 3 rounds @ 40kg
~90s rest

Treadmill
30s on, 30s off x 5, 2 mins rest x 3 rounds
10% incline, 11.0, 11.0, 12.0 kph. All + 10kg vest

- Like a dickhead I showed up 5 hours early for work by mistake. Thought I'd take advantage of the situation and get in a conditioning session and some extra meals.
- I needed to do some dirty conditioning work. I almost never miss the opportunity to lift but I'll always talk myself out of conditioning if I can. Good honest session.
- I can see why fat people can't/won't/shouldn't run. With a 10kg vest on I could feel my knees starting to ache by the end.

tdubs
09-16-10, 5:35 pm
Deadlifts
102.5 x 5, 117.5 x 5, 130 x 15

Trap Bar Deadlift
120 x 10, 130 x 10, 140 x 10

Barbell Reverse Lunge
3 x 6/leg @ 40, 50, 55
- superset -
DB Shrug
3 x 12 @ 22.5

Hanging Knee Raise
3 x 12

- Hit my deads touch and go style today.
- Felt strong today.
- Got three lifts in at the rugby club this week: three PR's.

tdubs
09-17-10, 12:48 pm
Military Press
45 x 5, 50 x 5, 57.5 x 11

Pull Ups (og)
5 x 8

Barbell Row (belt)
5 x 10 @ 60,70,80,90,100

Rope Kettlebell Upright Row
3 x 10 @ 24
- superset -
Barbell Rollout
3 x 8

- Rep PR every session this week.
- Shoulders do not like (and never have) upright rows. Not sure why I thought this variation would be any different!
- Great week of training. Money in the bank.

tdubs
09-20-10, 5:03 pm
Cleans
5 x 3 @ 40,50,60,70,80

Squats
95 x 3, 110 x 3, 122.5 x 13

Barbell Lunge Walk
3 x 6/leg @ 55

Sledgehammer x 10
Tyre Flip x 3
Prowler x 20m x 40kg (horns)
Repeat x 4 rounds

tdubs
09-21-10, 6:47 pm
Bench Press
80 x 3, 90 x 3, 102.5 x 12

Dips
3 x 12 @ BW
- superset -
Wendler Chins
3 x 3/3/3/3

Alternate DB Curl
3 x 8 @ 22.5
- superset -
Side Plank x 30s/side

tdubs
09-23-10, 5:19 pm
Deadlift
110 x 3, 127.5 x 3, 142.5 x 11

Trap Bar
3 x 10 @ 130,140,150

Power Shrugs (straps)
3 x 10 @ 110,120,125
- superset -
Horizontal Back Ext
3 x 10

Garhammer Raise
3 x 10

Conditioning
Sledgehammer Strike x 10 - 100m sprint
Rest 1 min
Repeat x 5

- PR

tdubs
09-27-10, 2:20 pm
Military Press
45 x 3, 55 x 3, 62.5 x 11

Seated DB Shoulder Press
3 x 10 @ 26
- superset -
Pull Ups (og)
3 x 9

Seated Row Machine
4 x 10 @ 85.5
- superset -
Tricep Pushdowns
4 x 15 @ 9,9,9,8 plates

tdubs
09-27-10, 2:21 pm
Snatch
5 x 3 @ 40,40,50,50,60 x 1

Squat
102.5 x 5, 115 x 3, 130 x 10

Trap Bar Farmers Walk
5 x 50m @ 90

tdubs
09-28-10, 5:19 pm
Bench
85 x 5, 95 x 3, 107.5 x 10

DB Chest Press
4 x 10 @ 32.5
- superset -
Pull Ups
4 x 9

Barbell Curl
3 x 10 @ 35
- superset -
Plank
3 x +20/30s

tdubs
09-30-10, 6:27 pm
Deadlifts
120 x 5, 135 x 3, 150 x 9

Clean Grip Reverse Lunge
3 x 6/leg @ 60
- superset -
DB Shrug
3 x 12 @ 25

Prowler
1km for time
17m28s

tdubs
10-01-10, 7:13 pm
Mil Press
50 x 5, 57.5 x 3, 65 x 8

Dips
5 x 10 @ +5
- superset -
Pull Ups
5 x 9

Barbell Row
4 x 10 @ 65,75,85,95
- superset -
Ab Wheel
4 x 8

tdubs
10-05-10, 2:23 am
DELOAD

Snatch
4 x 3 @ 40,50,50,50

Squat
3 x 5 @ 82.5

Wide Stance Box Squat
3 x 10 @ 100

Complex
Deadlift-Hang Clean-Front Squat-Push Press-Back Squat-Row
3 rounds x 5 reps @ 40

tdubs
10-05-10, 5:13 pm
DELOAD

Bench
3 x 5 @ 67.5

Deadstop Bench
5 x 5 @ 60,70,80,85,85
- superset -
Pull Ups (wide, neutral)
5 x 5

Seated DB Curls
5 x 10 @ 15(?)

Side Plank
3 x 30s/side @ +10

tdubs
10-08-10, 5:49 pm
DELOAD

Deadlift
3 x 5 @ 95

Press
3 x 5 @ 40

Pull Ups (2 x ug, 2 x ng, 1 x wg)
5 x 5

Ab Wheel
3 x 8

tdubs
10-11-10, 4:49 pm
Hang Clean
40 x 5, 50 x 5, 60 x 3, 70 x 3, 80 x 3

Squat
95 x 5, 105 x 5, 120 x 15

Arched Back Good Morning
3 x 6 @ 60,65,65

Prowler
5 x 25m, horns
4 x 20m, high
3 x 15m, low

- PR

tdubs
10-12-10, 5:33 pm
Bench
75 x 5, 82.5 x 5, 97.5 x 14

Dips
4 x 10 @ +5
- superset -
Chins (wide, neutral)
4 x 10

Barbell Curl
4 x 10 @ 37.5

Plank
3 x 30s @ +20