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AodhanBoulder
05-09-14, 9:04 pm
Hi. It's Aodhan here (pronounced Aiden), I'm 21, close to graduating university and living in Nottingham, United Kingdom.
I started training with weights and going to the gym around three years ago, but last year a few friends said I should try out powerlifting, I did about a month of solid preparation for my first meet on December 1st, 2013, but didn't have any real idea about strength methods. I think I just did 5x5 for 4 weeks, working up to my openers for triples the week before the meet. Nevertheless, the experience was great, I went 6/9 that day with a few bad attempt choices, putting up a 407.5kg/898.4lbs total, falling only 12.5kg/27.5lbs short of a national qualifying total at 66kg/145.5lbs bodyweight if I remember rightly. part of the learning curve I guess. After that it was clear I needed to get into something more structured with my training and that's when my brother, (who I have to thank for getting me into training and giving me the nickname boulder) who's a personal trainer, started to read up on a few different methods, deciding on the cube method, he bought the e-book and read it back to front, we started the first cycle immediately after that meet. Although mainly only following the percentages strictly, we tried to do a lot of bodybuilding accessories to put on size at the same time as gaining strength. Sticking to mainly 5 sets of 10 on all accessory movements. We still endeavour to do this, my brother calls it the 'road to 100'(kg)!
Results of my first meet were as follows;
December 1st 2013.
Bodyweight 65.6kg/144.6lb
Squat: 155kg/341.7lb
Bench: 90kg/198.4lb
Deadlift: 162.5kg/358.3lb
Current bodyweight: 73kg/160.9lbs
Height: 5'6
Current PRs after first cube cycle:
Squat: 155kg/341.7lbs
Bench: 95kg/209.4lbs
Deadlift: 170kg/374.8lbs
I'll try and get videos of my first meet up online this coming week, as well as a few training vids from the first cycle of the cube method.
On Sunday the 11th may I have a meet, this time competing in the 74kg/163.1lb weight class. I can't see myself being too competitive against the other guys at this weight yet, I'm only 6 months deep into powerlifting properly, fairly new to this lifting journey and now competing at 8kg/17lb'ish heavier than last meet. I'm hoping to hit PR's on everything after hitting my 95% on the three lifts last week, feeling strong and confident going into the meet.
Drop a reply if you want to know anything to do with my training/diet/about me etc.
Thanks for reading.
Boulder
AodhanBoulder
05-11-14, 5:56 pm
Weighed in at 73.6kg at 9am, followed immediately by McDonald's breakfast, not what I'd usually eat but it was ok and I felt great afterwards.
Smashed a shake and some lucozade sport, my flight started lifting around half 11. 8 lifters at 74kg in total, a lot more than I expected. I knew I wasn't going to compete for placing anyway, I was there for myself.
Squat;
Took 150kg opener but skipped the judges command, I smashed the loft but decided to take it again just to get some numbers on the board. Second attempt 150kg easy! Took 152.5kg for my third, played it pretty safe as I felt I had more left in the tank after it. (Videos to follow)
Attempt 1 - 150 - fail
Attempt 2 - 150 - good lift
Attempt 3 - 152.5 - good lift
Bench;
I hadn't felt confident about bench in a while, but warming up went really well and took 92.5kg opener, followed by 97.5 which flew up. I've wanted to hit a benchmark (excuse the pun) for a whole and took 100 for my third attempt, which went up easier than expected! A competition PB of 10kg.
Attempt 1 - 92.5 - good lift
Attempt 2 - 97.5 - good lift
Attempt 3 - 100 - good lift
Deadlift;
I felt pretty shot after squatting and benching so I didn't really expect to PB on deadlift. My last warm up didn't fly up as I expected but I knew my opener was a guaranteed. Took my previous PB as an opener which was easy. Decided on 167.5 slightly under my gym PB of 170 for my second attempt and grinded that out. Went to equal PB on my third attempt but just failed it near lockout, usually if it comes off the floor for me I can grind it out but had nothing left.
Attempt 1 - 162.5 - good lift
Attempt 2 - 167.5 - good lift
Attempt 3 - 170 - fail
This left me with a 420kg total for the day, a 12.5kg competition PB.
All in all a great, well run meet. Stacked weight categories in the 74, 83 and 93kg categories.
Some beasts in the 74's leaving me with motivation to get stronger in this off season period before I choose another meet later in the year.
AodhanBoulder
05-12-14, 8:08 am
Here's a link to the video from yesterdays meet.
Excuse the shaky camera during the bench, guy lifting me out forgot about filming so its just balancing around his neck.
https://www.youtube.com/watch?v=LDoaQK-ZeDU&feature=youtu.be
AodhanBoulder
05-14-14, 1:57 pm
Bit of a disjointed session today, couldn't get on the bench straight away so did pulldown as a little extra.
workout below:
All weights in Kg.
close grip lat pulldown
49 x 10 x 3
lat pulldown
63 x 10 x 3
70 x 10 x 1
Flat barbell bench
50 x 10 x 1
70 x 10 x 2
72.5 x 10 x 1
Incline barbell bench
50 x 10 x 4
tricep pushdown
52 x 10 x 3
59 x 10 x 2
close grip bench
50 x 10 x 3
70 x 5 x 1
took it fairly easy today, coming off the back of a meet so just concentrating on hitting some volume for the next few weeks, probably going to start 5x5 on the three lifts either later this week or next week.
thanks for reading
brentwillisbgw
05-14-14, 3:36 pm
Great numbers, and good job in your meet! I always leave meets motivated and really hungry. No matter how well I do. Keep it up man!
AodhanBoulder
05-15-14, 4:44 am
Great numbers, and good job in your meet! I always leave meets motivated and really hungry. No matter how well I do. Keep it up man!
Thanks Brent
AodhanBoulder
05-17-14, 6:42 pm
On Thursday 15th, me and my brother decided to look at a new gym, directly across the road from our usual one.
We decided on training legs there, here's how it went;
Squats
60 x 5 x 1
100 x 5 x 1
130 x 5 x 1
120 x 5 x 4
Squats felt great, I think this is the biggest I've gone for 5 sets of 5, gonna be adding 2.5kg to the 5x5 on squats every week for a while and see how far I can take my squat.
Standing hamstring curl (no weights indicated)
4 bricks x 10 x 1
5 bricks x 10 x 2
6 bricks x 10 x 1
Leg press
80 x 10
120 x 10
160 x 10
200 x 10
240 x 4
200 x 6
We don't have a good leg press at our gym so we really pushed it on this one, in hindsight probably should've just got two solid sets on 200, but now I know my limit for now.
Straight leg deadlift
60 x 10
100 x 6 x 3
Still got a fair bit of back tightness from the meet so took it easy on SLDL.
Isolated calf machine
10 x 15 x 2
30 x 10 x 4
Had a great session at Castle gym, and probably going to move there permanently in the next couple of months. I'll try and get a few videos of this session up too.
Friday 16th
Back at my usual gym again, for now.
Shoulders;
Military press
20 x 10
40 x 8 x 5
Side raises
5 x 10
7.5 x 10 x 2
10 x 10 x 2
Rear delts
7.5 x 12 x 2
10 x 10 x 3
Shrugs
50 x 15
80 x 15
100 x 15 x 2
Last set drop off; 100x15 / 80x10 / 50x20
Upright rows
Bar x 10 x 4
Hammer curls
15 x 10 x 4
Shoulder press
20 x 10 x 3
Weekend off and back in the gym Monday, I have work Sunday and an exam Wednesday & Friday so we'll see how training fits around that next week.
Thanks for reading
Boulder
AodhanBoulder
05-26-14, 4:42 pm
Didn't get a chance to log any training from last week as I went along, so here's a bulk post of everything. I had a pretty busy week, two final exams for university and then travelling home to my parents for the week last Friday. Through all that, still managing to get some really good sessions in at the gym.
Monday 19/5
Bench
60 x 12 x 1
80 x 5 x 5
90 x 5 x 1
60 x 10 x 1
60 x 20 x 1
Incline barbell
60 x 8 x 2
50 x 12 x 1
60 x 5 / 50 x 5
Ended up not doing as much on incline as I would've liked because we did quite a lot of volume on bench beforehand!
Incline fly on cables
17 x 10 x 1
17 x 8 x 1
10 x 10 x 2
Tricep pushdown
52 x 10 x 1
66 x 10 x 1
59 x 10 x 2
31 x 20 x 2
31 x 12 x 1 (reverse grip)
Hammer curls
15 x 10 x 2
17.5 x 10 x 2
Tuesday 20/5
Deadlift
60 x 5 x 1
100 x 5 x 1
135 x 5 x 5
Lat pulldown
56 x 10 x 1
63 x 10 x 3
Barbell rows
50 x 10 x 1
60 x 10 x 3
seated rows
56 x 10 x 2
70 x 10 x 2
Barbell curls
bar x 15 x 1
30 x 10 x 2
35 x 10 x 1
Db curls to finish. (weights not recorded)
This was a fun session, had a few friends that we never get to train with able to make it to train back with us and there was a good buzz in the gym which kept me motivated through my 5x5 which sucked! bit of breakdown in form, but got the reps out so onwards and upwards.
Wednesday 21/5
Squats
bar x 5 x 1
60 x 8 x 1
100 x 1 x 1
122.5 x 5 x 5
60 x 10 x 3
Hamstring curls
45 x 10 x 1
50 x 10 x 3
Calves
79 x 15 x 3
This was a pretty gruelling session, I haven't trained deadlift and squat consecutively for a while, always doing shoulders in between, so it was a shock to the system. It felt great after my 5x5 on squats at 80% though.
Thursday 22/5
Seated shoulder press (barbell)
bar x 10 x 1
40 x 10 x 1
50 x 8 x 4
Side raises
5 x 10 x 1
7.5 x 10 x 1
10 x 10 x 3
12.5 x 8 x 1
Shrugs (barbell)
60 x 20 x 1
100 x 10 x 1
130 x 10 x 2
130 x 10 / 100 x 10 / 60 x 15 (drop set)
Upright rows
bar x 10 x 4
Rear delts
5 x 10 x 1
10 x 10 x 4
Curls (curl bar)
37.5 x 10 x 4
Close grip bench
50 x 10 x 5
I did my close grip and curls as a super set.
Hammer curls (each arm)
20 x 5 / 17.5 x 5 (drop set)
15 x 10 x 1
It was a really good training week, managing to get all my sessions in around exams and before travelling so I'm happy with how it went. Adding 2.5kg to the three lifts each week, so moving onto 82.5 bench, 125 squat and 137.5 deadlift all for 5 sets of 5.
I'm going to be training while I'm here at my parents for the week. The gym opening times here are a bit rubbish, only opening from 2:30 till 7:30pm but the equipment is cool, bare essentials and tonnes of cast iron plates. should be a good week.
Thanks for reading,
Boulder
AodhanBoulder
05-31-14, 11:20 am
This week I travelled home to Wales, UK where my family live and where I grew up and went to school. It was good to get away from my exam mindset and have a week to chill out. I met up with some friends and hung out at the weekend. Onto more pressing matters. The gym was closed on Monday and on Tuesday my girlfriend arrived late afternoon and because of the weird opening times of the gym I didn't have time to train. I managed to get into the gym on Wednesday and Thursday and here's how it went;
Wednesday 28th May
Bench day
I took my 13 year old brother to the gym with me, there is a barbell in the house with about 30-40kg on, he has done deadlifts, bench, military press and squats using it before and has some natural strength! he deadlifted 60kg the first time he ever came to the gym with me and our older brother. It was pretty cool having him there, I don't get to see him often and what better way to spend time together than in the gym lifting. He weighs about 50kg and is around 5'3 I think.
heres how we both got on.
Me / Sion (13 year old brother)
Bench
bar x 10 x 1 / 20 x 10 x 1
60 x 10 x 1 / 30 x 10 x 1
82.5 x 5 x 5 / 25 x 10 x 2
60 x 12 x 2
Incline
60 x 10 x 2 / 20 x 10 x 1
65 x 8 x 2 / 25 x 10 x 1
/ 25 x 7 x 1 / 20 x 5 x 1
Tricep DB behind head
20 x 10 x 1 / 5 x 10 x 1
25 x 10 x 1 / 5 x 15 x 1
15 x 15 x 1 / 7.5 x 5 x 1 (bit too heavy but he wanted to try!)
/ 6 x 10 x 2
Tricep pushdown rope
7 bricks x 10 x 4 / 0 bricks x 15 x 1 ( I think each brick is 5kg but I can't be sure, with 0 being 5..)
/ 1 brick x 10 x 3
Close grip bench / Machine flys ( only Sion )
60 x 8 x 3 / 0 bricks x 10 x 1
60 x 10 x 1 / 1 brick x 10 x 2
60 x 9 x 1 / 2 bricks x 5 x 1
This was a pretty cool session, I hit my 5x5 on bench really easily, I didn't expect that 82.5kg would go up that well for all 5 sets!
Thursday 29th May
Deadlift
60 x 5 x 1
100 x 5 x 1
137.5 x 5 x 5
Lat pulldown
5 bricks x 15 x 1
11 bricks x 10 x 4
Close grip pulldown
7 bricks x 10 x 4
Seated row machine
20 x 10 x 1
40 x 10 x 2
30 x 10 x 1
Dumbell curls (single arm)
15's x 10 x 2
Barbell curls
12.5 each side x 10 x 4 ( not sure of bar weight)
Arnie concentration curls (single arm)
12.5 x 5 x 1
10 x 10 x 1
Hammer curls (single arm)
12.5 x 10 x 1 (burn off)
On Friday afternoon I travelled for 3 hours back to Nottingham and went straight from the station to meet my brother at the gym to Squat. I necked a coffee on the train and then took a pre workout which my brother had brought for me. safe to say I had an energy boost. I didn't know how the session would go because i had travelled on a stuffy train and stood up the whole way and felt fairly tight upon arriving. Anyway, I knew with all the caffeine in my body I could probably push through....
Squats
60 x 8 x 1
100 x 5 x 1
125 x 5 x 5 (1st set beltless)
Hamstring curls
45 x 10 x 1
50 x 10 x 3
Close grip bench
50 x 10 x 1
70 x 8 x 2
50 x 10 x 1
20 x 30 x 2 ( 20 bottom half reps, 10 full reps)
Hammer curls (each arm)
20 x 10 x 1
17.5 x 10 x 1
15 x 10 x 1 / 10 x 10 x 1
The squats went far better than I thought they would have gone. It was a quick session as the gym closed at 8 and we arrived at 6:15, hence the lack of leg exercises done, usually we'd hit straight legs too but didn't have time, so just smashed out some arms quickly before closing time.
Also didn't manage to get time to train shoulders this week, I should have gone today but just didn't have the energy when I got up this morning. Motivation to get in on shoulders day next week and hit them hard to make up for it.
We've really been focusing on bringing our arms up to the same level as everything else in recent weeks. I solely contribute my bench PR at my last meet to close grip bench and curls. I'm a huge advocate of accessory training and fully believe that at the early stages of a lifters development you should be focusing on packing on size as well as strength, in fact, at all stages you should probably be looking to do both of those things. If you aren't, you're probably not improving. The benefits of putting on size through accessory movements are easily seen through the three main lifts, they should be stronger. I don't see much of a downside to adding accessory movements to your routine if you are currently someone who concentrates on the three core lifts. Also, don't think I'm saying the latter doesn't work. This is what I feel works for me, and what I think makes me stronger and bigger all the time.
Thanks for reading,
Boulder.
AodhanBoulder
05-31-14, 12:14 pm
http://youtu.be/XY-pn8TYQc4
here's a video of my second set of my 5x5 deadlifts from this week. how's my form?
thanks,
Boulder
AodhanBoulder
06-02-14, 7:18 pm
Had a relaxed weekend, but didn't feel fully recovered by Monday morning. Still, benching went well. Had some really tight muscles in my back, and actually a bit of swelling on my left rhomboid caused by a knot. did some foam rolling and stretching to try and loosen it up and dived into the session.
Bench
Bar x 10 x 5
60 x 8 x 1
85 x 5 x 5
80 x 8 x 1
Incline Bench
50 x 10 x 1
60 x 10 x 1
65 x 8 x 1
50 x 10 x 2
Rear Delts
7.5 x 10 x 1
10 x 10 x 2
12.5 x 10 x 1
Tricep Pushdown
52 x 8 x 1
66 x 10 x 2
59 x 10 x 2
59 x 6 / 42 x 7 / 31 x 12 (drop set)
V bar curls on cable machine
60 x 6 / 45 x 6 / 25 x 10 (controlled reps)
Floor Press
60 x 10 x 1
60 x 7 x 1
(completely burnt out!)
Session went well, bench is feeling really strong recently, I'm trying to keep my form consistent, but lost it on a couple of sets today, check out my youtube channel for some training videos. Here's one of my second set of 5x5 today, reps aren't the nicest I've ever done, but it improved in the latter sets.
https://www.youtube.com/watch?v=DN_CkQL3kXc&feature=youtu.be
Thanks for reading,
Boulder
AodhanBoulder
06-03-14, 7:43 pm
The knot in my shoulder was playing up today. It made my lock out during deadlift a lot more laboured than I would have hoped. I'm probably going to go in for some sports therapy on my back next week because it's not an issue I feel I can render myself!
Anyway. "Don't miss reps" was the motivation for today.
Deadlift
60 x 8 x 1
100 x 5 x 1
140 x 5 x 5
Video of all 5 sets here - http://youtu.be/oPykVnwFQpc
Snatch Grip Deadlift
60 x 10 x 2
Seated Rows
56 x 10 x 1
63 x 10 x 3
Barbell Rows
60 x 10 x 4
Lat Pulldown
56 x 10 x 1
63 x 8 x 3
Barbell Curls
32.5 x 8 x 4
Arnie Concentration Curls (each arm)
10 x 10 x 1
12.5 x 8 x 1
12.5 x 6 / 10 x 6 (drop set)
By the time we got to pulldown, my grip was shot and my upper back and rhomboids were starting to tighten up again. I decided to drop the weight today and concentrate on getting good reps and working through the tightness. Hit some arms, not too much today, just some straight bar curls, which I've been really enjoying throwing into sessions, great for forearm grip and a real mass builder for the biceps. Also threw in a couple of light sets of snatch grip deadlifts, I never really do these because they never feel comfortable, but today they felt great, opened up my hips which were pretty tight too. A day off tomorrow means eating lots and playing Xbox. Back in the gym on Thursday and Friday to train shoulders then legs.
Thanks for reading,
Boulder.
AodhanBoulder
06-05-14, 3:03 pm
Took a day off yesterday after a taxing deadlift session.
Back in today to do shoulders, nothing special, here's what I did;
Seated Shoulder Press
50 x 10 x 2
55 x 6 x 1
50 x 8 x 1
40 x 10 x 1 (paused)
40 x 10 x 2 (partial)
40 x 12 x 2 (partial)
Rear Delts
5 x 12 x 1
7.5 x 10 x 1
10 x 10 x 2
Barbell Shrugs
60 x 15 x 1
90 x 12 x 1
120 x 10 x 1
150 x 10 x 1
120 x 10 x 1
120 x 10 x 1 / 90 x 10 / 60 x 15 (Drop Set)
Front Raises
10 x 10 x 2
12.5 x 10 x 2
7.5 x 10 x 1
Side Raises
7.5 x 10 x 3
10 x 10 x 1
7.5 x 15 x 1
5 x 12 x 1
Fairly hard session, working through some rhomboid tightness yet again. I'm going to book in for a sports massage this weekend and see if that alleviates the tightness and knots. Squats tomorrow, always look forward to squatting. Moving on to 127.5Kg for 5x5 tomorrow so should be a fairly challenging session so got to make sure I eat well tonight!
Thanks for reading,
Boulder.
AodhanBoulder
06-10-14, 11:19 am
60 x 8 x 2
100 x 5 x 1
127.5 x 5 x 5
80 x 5 x 2 (Olympic)
Goblet Squat
35 x 12 x 1
45 x 12 x 2
Hamstring Curls
55 x 8 x 2
50 x 10 x 2
Barbell Curls
20 x 15 x 1
30 x 10 x 1
40 x 8 x 1
40 x 6 x 1
DL Gauntlets
140 x 6 x 1
Calves
106 x 15 x 3
88 x 12 x 2 (Controlled Reps)
This was a pretty tough session, squats went well but I was so tired afterwards that my accessory work wasn't all that good, managed to push through though so not bad in all.
AodhanBoulder
06-10-14, 11:32 am
Bench
60 x 10 x 2
87.5 x 5 x 5
60 x 10 x 1
Incline Bench
50 x 10 x 5
Today was a real struggle on the bench, I had really tight lats and traps so pushing through the 5x5 was hard. the reps were ok, but there was a bit of breakdown of form towards the end of each set, resulting in the final rep of the fifth set being an assisted rep. This all culminates in having a day off today, Tuesday, and booking in for a massage on Thursday afternoon to get some tlc on my back and shoulders. I will be back in tomorrow to deadlift, will see how that goes with the tightness. Lots of foam rolling tonight and some hockey ball to target the smaller knots in preparation for the session. Will report back with how it goes.
Thanks for reading,
Boulder.
AodhanBoulder
06-14-14, 2:09 pm
11/6/2014
Deadlift
60 x 8 x 1
100 x 5 x 1
120 x 3 x 1
142.5 x 5 x 5
Barbell Rows
60 x 10 x 2
70 x 8 x 1
70 x 10 x 1
Pulldown
56 x 10 x 4
Seated Rows
49 x 10 x 2
56 x 10 x 2
Overhead Tricep DB
17.5 x 10 x 1
22.5 x 10 x 2
22.5 x 8 x 1
Hammer Curls
15 x 10 x 1
12.5 x 10 x 4
Deadlifts were really tough, back was giving in which meant my form was collapsing throughout the movement. managed to get the reps out though!
12/6/2014
Seated Barbell Shoulder Press
Bar x 20 x 1
40 x 12 x 2
50 x 10 x 1
55 x 8 x 1
60 x 6 x 2
Side Raises
5 x 20 x 1
7.5 x 12 x 1
10 x 10 x 2
12.5 x 10 x 1
Shrugs
60 x 20 x 1
100 x 20 x 1
130 x 10 x 3
130 x 10 / 100 x 10 / 60 x 20
Rear Delts
5 x 12 x 1
7.5 x 15 x 1
10 x 10 x 3
12.5 x 10 x 1
Barbell Curls
25 x 12 x 1
35 x 10 x 1
40 x 6 x 1
35 x 10 x 1
Seated Curls - Dumbells
10 x 10 x 1
12.5 x 10 x 1
12.5 x 8 x 1
Close Grip Cable Biceps
35 x 12 x 1
50 x 10 x 4
Tricep Pushdown
59 x 10 x 5
13/6/2014
Squat
60 x 5 x 2
100 x 5 x 2
130 x 5 x 5
Hamstring Curls
40 x 10 x 1
45 x 10 x 1
50 x 8 x 2
Leg Extensions
49 x 10 x 1
21 x 10 x 2 (single leg)
56 x 10 x 1
Straight Leg Deadlift
60 x 10 x 2
100 x 2 x 1
Calves
88 x 20 x 2
115 x 25 x 2
43 x 20 x 1 (single leg)
This week was hard work all round. Thinking of taking a deload and dropping training percentages next week on the three lifts then going back to 5 x 5 the week after in order to give the body a rest from all this volume we've been doing! Will see how it goes, may end up carrying on in 2.5 increments for a couple more weeks.
Thanks for reading,
Boulder.
AodhanBoulder
06-19-14, 12:15 pm
Bench
60 x 10 x 1
80 x 3 x 1
90 x 5 x 5
Incline Barbell
50 x 10 x 1
60 x 8 x 3
60 x 5 / 50 x 5 (drop)
Incline Bench Cable Flys
17 x 10 x 1
17 x 6 / 10 x 8
10 x 15 x 1
10 x 10 x 2
Tricep Pushdown
45 x 15 x 1
59 x 10 x 1
66 x 10 x 1
59 x 10 x 2
Dips
Bodyweight x 10 x 3
Close Grip Bench
50 x 10 x 3
60 x 8 x 1
Big PR on bench, I've never pushed 90 for 5 sets of 5 and it felt pretty good, reps were strong bar the very last rep of the last couple of sets, looking to take a deload week in the next couple of weeks and work on speed and also to give my body a break from the intensity and volume I've been hitting recently.
AodhanBoulder
06-19-14, 12:21 pm
Deadlift (2 plate blocks)
60 x 5 x 1
100 x 3 x 1
120 x 3 x 1
145 x 5 x 5
100 x 8 x 2 (1 plate deficit)
Pulldown
63 x 8 x 1
70 x 8 x 3
77 x 8 x 1
Seated Row
49 x 10 x 1
70 x 8 x 1
63 x 10 x 2
Barbell Row
50 x 10 x 1
70 x 8 x 3
Barbell Curls
30 x 8 x 4
Close Grip curls (cable machine)
45 x 10 x 1
52 x 8 x 2
45 x 10 x 2
31 x 6 x 1 (drop set after 45)
Arnie Concentration Curls
12.5 x 10 x 1
10 x 10 x 2
Hammer Curls
15 x 10 x 1
Another rep PR today, deadlifts felt a lot smoother after going for a massage last week, although my rotator cuff is still locking up which is hindering deadlift at lockout, hopefully more rolling it on hockey balls will eradicate the knots!
Thanks for reading,
Boulder.
AodhanBoulder
06-19-14, 12:59 pm
Seated Shoulder Press (barbell)
50 x 10 x 1
60 x 8 x 2
65 x 6 x 1
50 x 8 x 1
Rear Delts
5 x 20 x 1
7.5 x 12 x 1
10 x 10 x 2
7.5 x 15 x 1
Shrugs
60 x 20 x 1
100 x 10 x 1
130 x 10 x 2
160 x 10 x 2
100 x 20 x 1
60 x 20 x 1
Lying Front Raises (cable)
17 x 15 x 1
31 x 10 x 4
Side Raises
5 x 10 x 1
7.5 x 10 x 1
10 x 10 x 2
12.5 x 10 x 1
Barbell Curls
bar x 10 x 1
25 x 10 x 1
35 x 10 x 1
35 x 6 x 1
30 x 10 x 3
Close Grip Bench
50 x 15
60 x 10 x 2
50 x 15 x 1
Close Grip Curls (cable)
17 x 20 x 1 (concentrated reps)
45 x 10 x 4
Tricep Pushdown
31 x 15 x 1
66 x 10 x 1
59 x 10 x 2
Concentration Curls
10 x 10 x 2
12.5 x 10 x 1
15 x 10 x 1
Big session today, essentially combined two days, as we never usually do a separate arm day. We ended up going fairly hard on shoulders and then carried that over to arms too. Had a mega pump on leaving the gym which is always cool. In tomorrow to squat, 132.5 x 5 x 5, not looking forward to it, lots of eating to do tonight!
Thanks for reading,
Boulder.
AodhanBoulder
06-20-14, 2:58 pm
Squat
60 x 8 x 2
100 x 5 x 1
132.5 x 5 x 5
Hamstring Curls
45 x 10 x 1
50 x 10 x 3
Front Squat
60 x 5 x 3 (5 and 10 second pause on last reps)
Straight Leg Deadlift
60 x 10 x 4 (controlled reps)
Leg Extensions
49 x 10 x 1
56 x 10 x 3
Calves
106 x 20 x 2
45 x 20 x 1 (single leg)
Squats were really challenging today, looking forward to a break from the heavy volume!
Been working at 80% and above for the last four weeks on the big three. Hitting 90% on bench, and 85% on both the deadlift and the squat this week. From next week I will be dropping back down to 80% and below working for 4 sets of 8-10 reps, really trying to concentrate on building size as well as strength with there being no meet on the horizon. The first week of 5x5 I hit 80% on all my lifts, so going back and getting 4 sets of 8 would definitely show a good progression in strength compared with a month ago! Looking forward to assessing the areas where my training is effective at the moment and changing things up that are plateauing.
Thanks for reading,
Boulder.
AodhanBoulder
06-25-14, 12:51 pm
Bench
bar x 20 x 1 (varying grip)
50 x 10 x 1
80 x 8 x 3
80 x 7 x 1 (fatigue)
70 x 4 x 1
50 x 15 x 1
Incline Barbell
60 x 8 x 4
Incline Fly (cable)
10 x 10 x 1
17 x 10 x 1
17 x 8 x 1
17 x 9 x 1
10 x 15 x 1
Flat Fly (cable)
10 x 10 x 4
Close Grip Bench
50 x 10 x 4
Pushdown
52 x 10 x 4
Today, me and my brother dropped down and hit our 80% which we hit for 5 arts of 5 5 weeks ago, for 4 sets of 8, this was pretty hard! the first couple of sets went up easy, but the last two became real grinds towards the end of the sets. I lost one rep in the last set, purely down to my elbow tendonitis flaring up slightly.
Thanks for reading,
Boulder.
AodhanBoulder
06-25-14, 12:58 pm
Deadlift
60 x 10 x 1
100 x 10 x 1
120 x 3 x 1
135 x 8 x 4
Pulldown (reverse)
49 x 10 x 1
63 x 6 x 1
56 x 10 x 3
Barbell Rows
60 x 10 x 1
70 x 10 x 1
75 x 8 x 1
80 x 6 x 1
Close Grip Pulldown
49 x 10 x 1
56 x 10 x 3
63 x 10 x 1 (2 forced reps)
Seated Rows
49 x 10 x 1
63 x 6 x 1
56 x 8 x 1
56 x 10 x 2
Rear Delts
7.5 x 12 x 1
10 x 10 x 1
12.5 x 10 x 2
Barbell Curls
bar x 15 x 1
30 x 10 x 1
40 x 10 x 3
30 x 12 x 1
Close Grip Curls (cable)
45 x 10 x 1
52 x 10 x 3
Concentration Curls (each arm)
15 x 10 x 1
12.5 x 10 x 2
10 x 10 x 1
Same protocol as with bench yesterday, 80% for 4 sets of 8, this proved tough as well! but a clear improvement in strength so far on all the lifts. Also pleased with progress on all the accessories at the moment as well.
Thanks for reading,
Boulder.
AodhanBoulder
06-30-14, 1:59 pm
Seated Shoulder Press
50 x 10 x 1
60 x 10 x 3
70 x 5 x 1
50 x 10 x 1
Rear Delts
5 x 12 x 1
7.5 x 12 x 1
10 x 12 x 1
12.5 x 10 x 1
12.5 x 8 / 10 x 8 x 1
Shrugs
50 x 30 x 1
110 x 10 x 1
140 x 10 x 1
160 x 10 x 1
140 x 15 x 1
110 x 15 x 2
Side Raises
5 x 12 x 1
7.5 x 10 x 1
10 x 10 x 1
12.5 x 5 / 10 x 5 x 1
10 x 10 x 1
Front Raises
31 x 10 x 1 (cable)
24 x 10 x 2 (cable)
10 x 10 x 1 (db)
12.5 x 10 x 1 (db)
10 x 10 x 1 (db)
Had a great shoulder session, hit a PB of 70 x 5 on seated shoulder press which was a bonus! shoulder training coming along nicely.
Thanks for reading,
Boulder.
AodhanBoulder
06-30-14, 2:05 pm
Squat (olympic stance)
60 x 10 x 1
100 x 5 x 1
100 x 10 x 2
100 x 8 x 1
80 x 3 x 1
60 x 5 x 1 (10 second pauses)
60 x 10 x 1 (20, 15, 10, 5 second pause, with speed rep in-between)
Hamstring Curls
50 x 10 x 4
45 x 10 x 1
Lunges (Db)
20 x 10 x 1
30 x 5 x 1
20 x 10 x 2
Straight Leg Deadlift
90 x 10 x 1
117.5 x 5 x 1
117.5 x 2 x 1
90 x 6 x 1
Pin Press - Bench
60 x 12 x 2
80 x 8 / 60 x 5 x 1
Calves
106 x 20 x 2
52 x 20 (single leg)
106 x 10 x 1
Terrible session on squats today, just couldn't handle any sort of weight so just stuck to 100 and worked on my olympic stance and getting some blood into the quads and glutes. Everything else went well, hopefully next week will be back on track, haha.
Thanks for reading,
Boulder.
AodhanBoulder
06-30-14, 2:13 pm
Bench
60 x 10 x 1
80 x 5 x 5
70 x 8 x 2
Incline
60 x 10 x 3
70 x 8 x 2
Rear Delts
5 x 20 x 1
7.5 x 20 x 1
10 x 12 x 1
12.5 x 10 x 2
Incline Fly (cable)
17 x 10 x 2
17 x 8 x 3
Tricep Pushdown
45 x 15 x 1
59 x 10 x 1
66 x 10 x 1
59 x 10 x 1
59 x 6 x 1
Close Grip Pushdown
45 x 10 x 1
52 x 10 x 1
59 x 10 x 2
Dips
Bodyweight x 10 x 2
Back on to 5x5 again this week, bench felt 10x easier than 6 weeks ago and hopefully this will transfer onto squat and deadlift, hopefully will be sticking to 5x5 on the three lifts for a while now but we'll see how my body responds to the volume as I go.
Thanks for reading,
Boulder.
AodhanBoulder
07-04-14, 4:27 pm
Deadlift
Conventional
60 x 10 x 1
100 x 5 x 1
Sumo
100 x 5 x 1
135 x 1 x 1
100 x 2 x 1
Deadlifts just weren't happening today, the whole movement felt alien to me for some reason, it was like I'd never done it before! Decided to just call it a day as it was only going to do more bad than good if I carried on..moved on to accessory work....
Lat Pulldown
56 x 10 x 1
63 x 10 x 2
70 x 10 x 2
Seated Rows
63 x 10 x 1
70 x 10 x 1
70 x 8 x 3
Barbell Rows
60 x 10 x 1
70 x 10 x 3
Barbell Curls
30 x 10 x 4
Disappointed with deadlifting today, for some reason I just didn't have it in me. Will be in again on Saturday so will endeavour to get my working sets done in that session if possible.
Thanks for reading,
Boulder.
AodhanBoulder
07-04-14, 4:37 pm
Front Squat (Beltless)
bar x 10 x 1
50 x 10 x 1
60 x 10 x 1
70 x 10 x 1
80 x 10 x 1
90 x 6 x 1
90 x 10 x 1 (Belt)
Hamstring Curls
45 x 10 x 1
50 x 10 x 1
55 x 10 x 3
Leg Extensions
56 x 10 x 1
63 x 10 x 1
70 x 10 x 2
Straight Leg Deadlifts
60 x 10 x 1
100 x 10 x 1
100 x 6 x 1
100 x 10 x 1
110 x 5 x 1
Calves
106 x 20 x 3
43 x 20 x 1 (single leg)
Decided to swap out back squats for front squats this week, felt really good to get a break from back squats and was surprised by my strength on these, especially beltless. The biggest I've ever done is 105 x 4 with a belt so this was pretty good considering we haven't touched these for months. Back in tomorrow to get shoulders done, might throw in deadlifts like I said, just depends how torched my legs are after today.
Thanks for reading,
Boulder.
AodhanBoulder
07-08-14, 11:56 am
Seated Shoulder Press (Barbell)
50 x 15 x 1
60 x 10 x 1
65 x 8 x 1
70 x 5 x 1
65 x 7 x 1
Rear Delts
5 x 20 x 1
10 x 10 x 1
15 x 10 x 3
Shrugs
60 x 25 x 1
100 x 15 x 1
130 x 10 x 1
150 x 10 x 2
Front Raises
31 x 10 x 1
38 x 10 x 1
38 x 8 x 1
31 x 10 x 1
Side Raises
5 x 20 x 1
10 x 10 x 1
12.5 x 10 x 2
10 x 10 x 1
Barbell Curls
30 x 10 x 1
40 x 6 x 2
30 x 10 x 1
Close Grip Bench Press
60 x 10 x 1
70 x 10 x 3
Thanks for reading,
Boulder.
AodhanBoulder
07-08-14, 12:04 pm
Bench
60 x 6 x 2
80 x 5 x 1 (Close Grip)
82.5 x 5 x 4 (Close Grip)
Incline Bench
60 x 10 x 1
65 x 8 x 4
Incline Fly
17 x 10 x 4 (8 x 1)
Pushdown
52 x 10 x 1
66 x 8 x 1
59 x 10 x 2
Decline Bench
bar x 15 x 1
60 x 10 x 4
Fly Machine
28 x 15 x 1
35 x 10 x 3
Competition bench just wasn't there today, had to adjust my grip and just went close to take my shoulders out of it, which were tight from Saturday! Went really well.
Thanks for reading,
Boulder.
AodhanBoulder
07-08-14, 12:10 pm
Deadlift
60 x 10 x 1
100 x 6 x 1
140 x 1 x 1
(Add belt)
140 x 5 x 1
150 x 3 x 3
160 x 3 x 1
Deficit Conventional. (1 plate)
120 x 8 x 1
Pulldown
49 x 10 x 1
70 x 8 x 4
T-Bar Rows
3 plates x 8 x 2
Seated Rows
63 x 10 x 2
70 x 8 x 2
77 x 6 x 1
Barbell Rows
60 x 10 x 1
70 x 8 x 4
Barbell Curls
30 x 8 x 1
30 x 10 x 4
Arnie Curls
15 x 8 x 1
12.5 x 10 x 1
10 x 10 x 2
Hammer Curls (single arm)
20 x 5 x 1
15 x 5 x 1
10 x 10 x 1
Deadlift feeling good again, worked up to a heavy triple for a belted PR.
Thanks for reading,
Boulder.
AodhanBoulder
07-12-14, 9:43 am
Seated Shoulder Press
50 x 12 x 1
60 x 10 x 1
65 x 8 x 2 (PB)
55 x 9 x 1
Side Raises
7.5 x 12 x 1
10 x 10 x 1
12.5 x 10 x 3
Rear Delts
5 x 15 x 1
10 x 10 x 3
12.5 x 10 x 2
Shrugs
60 x 15 x 1
100 x 12 x 1
130 x 10 x 3
150 x 12 x 1
100 x 12 x 1
Barbell Curls
20 x 12 x 1
30 x 10 x 1
35 x 8 x 4
Closegrip Bench Press
50 x 15 x 1
70 x 10 x 3
Seated Curls
12.5 x 10 x 1
15 x 10 x 1
12.5 x 10 x 1
Pushdown
45 x 10 x 1
59 x 10 x 3
Making fairly steady progress in seated press, feeling a direct carryover to the bench, I think 65 for 8 is a PR.
Thanks for reading,
Boulder.
AodhanBoulder
07-12-14, 10:05 am
So today was a really good training day. Adding to that, yesterday my brother and I decided it was time to change where we trained. The gym we'd been training at was ok, but the atmosphere, and the people who trained there, was a total put off when you're trying to train seriously. So, what better day than squat day to go and join a new gym.
Castle gym in Nottingham, an old school bodybuilders gym. Tonnes of good old equipment, but most importantly, an eleiko bar and countless cast iron plates. Here's how it went..
Squat
60 x 10 x 1
100 x 5 x 1
120 x 5 x 1
Add belt
140 x 5 x 1
150 x 3 x 1 (PB)
Front Squat (beltless)
60 x 10 x 1
80 x 5 x 5 (5 second pause on last reps)
Standing Hamstring Curls
5 bricks x 10 x 1
6 bricks x 10 x 1
7 bricks x 10 x 2
Extensions
4 bricks x 10 x 1
7 bricks x 10 x 2
Straight Leg Deadlift
60 x 10 x 1
100 x 2 x 1 (huge block)
100 x 6 x 1
100 x 8 x 1
Calves
20 x 15 x 1
30 x 12 x 1
35 x 12 x 3
Leg Press
80 x 12 x 1
160 x 12 x 2
Squats were a nice surprise today, I had decided pre session that I was going to work up to a heavy triple, but I didn't expect it go so well, everything was moving smoothly, so I went for 150, just 5kg off my previous 1RM, and hit it for a fairly easy triple. I guess it shows the effectiveness of the last 5-6 weeks incorporating 5x5 into our training. Front squats felt easy for some reason, decided to stick with 80 for beltless sets, as I didn't feel pushing them too much after a heavy triple would be beneficial. Worked through accessory movements, but can't seem to get on with straight leg deadlifts at the moment. Hopefully next week I'll be friends with them again. We'll see.
Thanks for reading,
Boulder
AodhanBoulder
07-30-14, 6:50 am
I've been slacking on posting up my workouts on here recently, I've been away at my parents this last week and been pretty pre occupied with other things. I'm gonna try and do a block post tonight and get back up to date.
Thanks for reading,
Boulder.
AodhanBoulder
08-02-14, 11:31 am
Right, this is gonna be a fairly big block of posts in one go..
So lets start from where we left off.
14/7/14
Bench
60 x 10 x 2
80 x 6 x 1
90 x 5 x 1
97.5 x 3 x 1 (PR)
95 x 3 x 1
85 x 7 x 1
Incline
40 x 10 x 1
60 x 10 x 1
70 x 8 x 1
70 x 6 x 1
65 x 7 x 1
60 x 8 x 1
Flys
4 Bricks x 10 x 4 (8 rep - failure on last two sets)
Pushdown (narrow bar)
5 bricks x 15 x 1
6 bricks x 8 x 1
5 bricks x 10 x 1
5 bricks x 12 x 2
Dips
Bodyweight x 10 x 3
Pushdown
4 bricks x 10 x 3 ( wide bar)
15/7/14
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 5 x 1 conventional
140 x 3 x 1 add straps
140 x 5 x 3 add belt
Hammer Strength Pulldown
10 x 10 x 1
25 x 10 x 1
35 x 10 x 1
Rows
50 x 10 x 2
60 x 10 x 4
16/7/14
Shoulder Press (barbell)
60 x 10 x 1
70 x 6 x 1
65 x 8 x 1
60 x 10 x 1
Trap Bar Shrugs
60 x 12 x 1
100 x 10 x 1
140 x 10 x 2
100 x 12 x 1
Side Raises
5 x 12 x 1
10 x 10 x 3
Rear Delts
5 x15 x 1
7.5 x 12 x 1
10 x 10 x 2
Rows Machine
60 x 10 x 2
Straight Bar Curl Machine
3 bricks x 6 x 2
2 bricks x 8 x 2
Concentration Curl Machine (each arm)
15 x 10 x 2
20 x 8 x 2
17/7/14
Did go to the gym on this day but didn't log my workout. I think I squatted and it sucked!
23/7/14
Bench
60 x 10 x 2
80 x 6 x 1
90 x 3 x 1
80 x 9 x 1
80 x 8 x 1
Had no spotter so couldn't push myself too hard on bench..
Incline
bar x 15 x 1
60 x 8 x 4
Leg Press
120 x 10 x 1
160 x 10 x 1
200 x 10 x 1
240 x 10 x 1
280 x 6 x 1
Tricep - Overhead Dumbbell
17.5 x 10 x 1
22.5 x 8 x 3
Hammer Curls
15 x 10 x 2
Pushdown
7 bricks x 10 x 1
9 bricks x 10 x 3
Close Grip Bench
bar x 20 x 2 (superset with pushdown)
Coen Pushdown
7 bricks x 10 x 1
9 bricks x 10 x 3
11 bricks x 10 x 1
25/7/14
Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 5 x 1
130 x 5 x 2
100 x 8 x 1 (conventional)
Military Press
50 x 6 x 4
Box Squat
90 x 10 x 1
130 x 10 x 3
Rows
50 x 10 x 1
60 x 10 x 3
Rear Delts
5 x 12 x 1
7.5 x 12 x 1
10 x 10 x 2
Pulldown
11 bricks x 10 x 4
Side Raises
7.5 x 10 x 1
10 x 10 x 3
Push/ Curls superset to finish..
Thats everything but the current week back up to date.
Thanks for reading,
Boulder.
AodhanBoulder
08-02-14, 11:49 am
Bench
60 x 10 x 1
80 x 8 x 1
85 x 6 x 1
85 x 5 x 1
90 x 4 x 1
Incline
60 x 10 x 1
70 x 8 x 2
70 x 7 x 1
Hammer Strength Chest
60 x 10 x 1
80 x 8 x 2
60 x 10 x 1
Pushdown
5 bricks x 12 x 1
6 bricks x 10 x 5
Dips
Bodyweight x 10 x 3
30/7/14
Deadlift (Beltless)
60 x 10 x 2
100 x 6 x 1
120 x 6 x 3
120 x 20kg of chains x 5 x 1
100 x 10 x 1 (1 plate deficit conventional)
Pulldown
30 x 12 x 1
50 x 10 x 1
60 x 10 x 2
70 x 10 x 1
T-Bar Row
40 x 10 x 1
50 x 10 x 1
60 x 10 x 2
Close Grips Pulldown
40 x 10 x 1
45 x 10 x 1
50 x 10 x 2
Rows
60 x 10 x 4
1/8/14
Shoulder Press
60 x 8 x 2
40 x 10 x 1
Mili Press
60 x 1 x 1 (felt terrible)
Dumbbell Shoulder Press
20 x 10 x 1
27.5 x 5 x 1
Shoulders felt really burnt out for some reason and pressing was rubbish!
Shrugs
60 x 12 x 1
100 x 10 x 1
140 x 10 x 4
Trap Bar Dropsets
60 x 12 x 4
Side Raises
7.5 x 10 x 1
10 x 10 x 4
Rear Delts
5 x 12 x 1
7.5 x 10 x 4
Curls
40 x 10 x 4 (8 on last set)
Curl Machine
25 x 6 x 5 (strict)
Hammer Curls
15's x 10 x 3
Concentration Curls
7.5 x 10 x 3
All in all a pretty all over the place few weeks of training. Hopefully going to get back on some sort of programme or structure from next week and start building towards PB's again!
Thanks for reading,
Boulder.
AodhanBoulder
08-25-14, 4:20 pm
So, last time we left it, I was in-between programmes and just going through the motions.
I had a route around the internet and read up on a few different programmes. I thought about running the Cube method again, then looked into reactive training and stronglifts. I ended up looking at a couple of IPF powerlifters programme templates. Jonnie Candito and Connor Lutz. Both seriously strong and knowledgable about the sport. I decided on the Connor Lutz programme, it's a 7 week cycle and is heavy on volume, taking a fair bit of influence from Sheiko style templates. Anyway. Began this on 4/8/14. Here's an update of the first couple of weeks.
4/8/14
Squat
112.5 x 6 x 5
Bench
67.5 x 7 x 5
3 Count Bench
80 x 2 x 2
Flys
20 x 10 x 1
17.5 x 10 x 1
15 x 10 x 3
Incline Bench
60 x 8 x 4
40 x 12 x 1
Pushdown
6 Bricks x 10 x 4
Dips
Bodyweight x 10 x 3
5/8/14
Front Squats
75 x 5 x 4
Bench
80 x 5 x 5
Touch and go Bench
80 x 8 x 1 (5+ prescribed reps, stopped at 8)
Paused Deadlift
110 x 3 x 8
Seated Row
50 x 10 x 1
55 x 10 x 1
60 x 10 x 2
Curls (stubby bar)
5's x 10 x 1
10's x 10 x 4
7/8/14
Squat
60 x 10 x 1
100 x 4 x 1
125 x 3 x 4
Bench
90 x 2 x 6
Side Raises
5 x 12 x 1
10 x 10 x 4
Rear Delts
5 x 15 x 1
7.5 x 10 x 2
10 x 10 x 2
8/8/14
Deadlift
60 x 10 x 1
100 x 8 x 1
122.5 x 4 x 1
132.5 x 3 x 2
140 x 3 x 3
Overload Bench
bar x 10 x 1
60x 10 x 1
97.5 x 3 x 3
Pulldown
7 bricks x 10 x 1
12 bricks x 8 x 4
Close Grip Pulldown
35 x 10 x 1
50 x 10 x 4
Barbell Rows
60 x 10 x 2
70 x 10 x 2
Curls
5's x 12 x 1
10's x 10 x 3
Pushdown
4 bricks x 15 x 1
6 bricks x 12 x 4
12/8/14
Squat
60 x 10 x 1
80 x 5 x 1
112.5 x 5 x 6
Bench
bar x 10 x 1
50 x 15 x 1
72.5 x 6 x 5
3 Count Bench
80 x 2 x 3
Incline
60 x 10 x 1
70 x 8 x 2
80 x 4 x 1 (PR)
Overhead Tricep Dumbbell
24 x 8 x 5
Flys
18 x 10 x 5
Close Grip Bench
60 x 8 x 2
60 x 5 x 1 (burnt out)
13/8/14
Front Squats
50 x 10 x 1
82.5 x 5 x 3
Bench
bar x 10 x 1
60 x 6 x 1
85 x 4 x 5
85 x 6 x 1 (4+ set, stopped at 6)
Pause Deadlift
120 x 3 x 7
Pulldown
50 x 10 x 1
60 x 10 x 3
T-Bar Row
50 x 10 x 3
40 x 10 x 1 (dropset)
Curls
30 x 10 x 1
35 x 10 x 1
40 x 6 x 2
30 x 10 x 1 (burn out)
Should have been in the gym on the 14th to do day three but missed it due to other commitments. decided to go in and get heavy deadlifts done the next day anyway.
15/8/14
Deadlifts
*working sets only*
127.5 x 4 x 1
135 x 3 x 2
145 x 2 x 3
Overload Bench
60 x 8 x 1
100 x 2 x 3
Shoulder Press - Hammer Strength
20's x 20 x 1
40's x 10 x 1
45's x 8 x 1
45's x 5 x 1
40 x 3 x 1 (drop set)
Hamstrings
Three sets of 10
Side Raises
10 x 10 x 4
Rear Delts
7.5 x 10 x 5
Started a new job recently and also just not been motivated to train as much as deviously, mainly due to fatigue and not keeping my eating on track! Endeavouring to adjust to my new routine and get everything working together congruously again. Work, Training, Diet, Sleep.
Thanks for reading,
Boulder.
AodhanBoulder
08-25-14, 4:45 pm
So, started my new job properly and struggled to get into the gym much, coupled with my little brother visiting, limited my ability to get in and train!
Managed to get day 1 and 2 on the programme done, but missed day 3 and 4 due to being too busy/bad gym opening times!
Anyway, here's how those two days went. Really need to get it back on track and find some consistency in all walks of life from here on out.
18/8/14
Squat
60 x 10 x 1
100 x 4 x 1
117.5 x 4 x 6
Bench
70 x 7 x 5
3 Count Bench
80 x 3 x 3
Incline
60 x 10 x 1
70 x 8 x 4
Pushdown
25 x 10 x 1
30 x 10 x 1
35 x 5 x 1
30 x 10 x 2
Flys
10 x 10 x 1
15 x 10 x 5
Dips
Bodyweight x 10 x 4
20/8/14
Front Squat
bar x 10 x 1
60 x 4 x 1
87.5 x 4 x 4
Bench
60 x 10 x 1
82.5 x 5 x 5
Touch And Go
82.5 x 7 x 1 (5+, stopped at 7)
Pause Deadlift
127.5 x 3 x 6
Pulldown
Warmup x 12 x 1
13 bricks x 8 x 4
Seated Row
45 x 10 x 1
60 x 10 x 2
55 x 10 x 2
Enjoying this programme so far. Here's a link to Connor Lutz's website and you can check out the basis of the template on there.
http://www.clutztraining.com
Thanks for reading,
Boulder.
AodhanBoulder
08-29-14, 6:49 pm
This week went A LOT better than last week. No missed days and motivation was there too. Here's how it went.
26/8/14
Squat
60 x 10 x 1
117.5 x 4 x 6
Bench
Bar x 10 x 1
70 x 7 x 5
3 Count Bench
80 x 3 x 3
Incline
40 x 15 x 1
70 x 10 x 1
70 x 7 x 1
60 x 8 x 1
60 x 10 x 1
Pushdown
5 bricks x 12 x 1
6 bricks x 10 x 4
Close Grip Bench
60 to failure x 4
Flys
15 x 10 x 4
27/8/14
Front Squat
Bar x 8 x 1
60 x 5 x 1
87.5 x 4 x 4
Bench
82.5 x 5 x 5
T&G Bench
82.5 x 11 x 1
Pause Deadlift
60 x 10 x 1
100 x 5 x 1
127.5 x 3 x 6
Pulldown
60 x 10 x 1
70 x 8 x 2
60 x 10 x 1
Barbell Row
60 x 10 x 1
70 x 10 x 3
T-Bar Row
40 x 10 x 2
60 x 8 x 2
Curls
5's x 10 x 1
10's x 6 x 2 (using strict curl)
5's x 12 x 2
28/8/14
Squat
60 x 10 x 1
100 x 8 x 1
125 x 4 x 3 (belt)
Bench
60 x 10 x 2
92.5 x 3 x 5
Conventional Deadlift
60 x 10 x 1
112.5 x 4 x 4
Standing Hamstring Curls
4 bricks x 10 x 1
6 bricks x 10 x 2
Calves (using leg press)
110 x 20 x 1
150 x 15 x 2
Calf Raise Machine (weight on each side)
10's x 20 x 1
12.5's x 15 x 1
29/8/14
Deadlifts
60 x 10 x 1
100 x 8 x 1
add belt
135 x 3 x 1
145 x 2 x 3
152.5 x 2 x 2
Overload Bench
60 x 10 x 2
102.5 x 2 x 3
DB Shoulder Press
17.5 x 12 x 1
20 x 10 x 3
Side Raises
7.5 x 10 x 1
10 x 10 x 3
Standing Shoulder Press Machine
40 x 12 x 2
Rear Delts
7.5 x 10 x 3
BB Shrugs
80 x 15 x 1
120 x 10 x 1
130 x 10 x 1
add straps
140 x 10 x 2
160 x 10 x 1
Drop set
140 x 10 / 100 x 10 / 60 x 10
Really enjoyed training this week. Great atmosphere at our gym recently, everyones training hard and endless encouragement for each other whether it's bodybuilding, powerlifting etc.. everyones got something positive to say. This is the first week I used a belt on my working sets, volume is starting to taper this week (week three) on the Connor Lutz programme. I've been trying to get even more food in to make up for all the volume I've been getting through.
A little side note; The Connor Lutz programme doesn't include all the extra accessories that I do. It only prescribes 5 sets x 10 flys and 5 sets x 10 upper back work after the prescribed lifts every day. I feel as though my body responds best if I continue accessories while on this programme, I'm not at a stage (size!) where I can drop the building exercises to focus purely on strength yet, and can definitely handle a bit of extra work in my sessions. Aside from that, the programme feels brilliant so far - Granted I've missed a couple of days here and there...but my Deadlift and Bench felt great this week. Squats are a chore due to being on my feet at work and going straight to train afterwards, but still feel strong even fatigued!
I tried using a belt on bench this week too. It had never crossed my mind before, but accidentally just left it on after squats. For some reason, and it could've been just psychological, but I felt like I could get a lot tighter during my setup. I might use a belt in comp, who knows..
Thanks for reading,
Boulder.
AodhanBoulder
09-05-14, 7:08 pm
1/9/14
Squat
bar x 10 x 1
60 x 5 x 1
112.5 x 6 x 4
Bench
bar x 10 x 1
60 x 10 x 1
75 x 6 x 5
3 Count Bench
85 x 2 x 2
Incline
bar x 20 x 1
60 x 10 x 1
70 x 8 x 1
75 x 5 x 1
70 x 8 x 1
60 x 10 x 1
Pushdown
5 bricks x 10 x 1
6 bricks x 10 x 3
Flys
12.5 x 10 x 1
15 x 10 x 5
Dips
Bodyweight x 10 x 4
5 sets of 10 sit ups in between dips.
2/9/14
Front Squat
bar x 20 x 1
60 x 8 x 1
92.5 x 4 x 3
Bench
bar x 10 x 1
60 x 8 x 1
87.5 x 4 x 5
87.5 x 6 (4+ set)
Paused Deadlift
60 x 10 x 1
100 x 6 x 1
135 x 2 x 8
Barbell Rows
60 x 10 x 1
70 x 8 x 3
T-Bar Rows
20 x 15 x 1
50 x 10 x 1
60 x 10 x 2
Pulldown
30 x 12 x 1
60 x 10 x 3
70 x 8 x 1
Dumbbell Curls (strict)
12.5 x 10 x 3
15 x 10 x 2
4/9/14
Squat (beltless)
60 x 8 x 1
100 x 5 x 1
125 x 3 x 2
132.5 x 2 x 2
117.5 x 5 x 2
Bench
60 x 8 x 1
80 x 2 x 1
97.5 x 2 x 5
Conventional Deadlift
60 x 10 x 1
117.5 x 4 x 3
Calves
20 x 20 x 1
25 x 20 x 2
45 x 10 x 2
Leg Press
120 x 10 x 1
160 x 10 x 1
5/9/14
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 3 x 1
150 x 2 x 3
157.5 x 1 x 1
(add belt)
157.5 x 2 x 1
Bench
60 x 10 x 1
80 x 2 x 1
Overload Bench
105 x 2 x 3
Seated Shoulder Press
40 x 15 x 1
60 x 10 x 1
65 x 8 x 1
70 x 6 x 1
Side Delts
10 x 10 x 4
12.5 x 10 x 1
Rear Delts
7.5 x 10 x 1
10 x 10 x 3
Shrugs
60 x 20 x 2
100 x 20 x 2
140 x 6 x 1 (no grip left)
pushdown rope/hamstring curls/bicep curls superset x 3 sets to finish.
Thanks for reading,
Boulder.
AodhanBoulder
09-13-14, 12:51 pm
8/9/14
Squat
60 x 10 x 1
100 x 5 x 1
117.5 x 5 x 5
Bench
Bar x 10 x 1
60 x 10 x 1
80 x 1 x 1
87.5 x 3 x 1
92.5 x 3 x 1
85 x 5 x 2
Incline
40 x 15 x 1
60 x 10 x 1
70 x 8 x 2
80 x 5 x 2
Pushdown
5 sets x 10 (weight not recorded)
Overhead Tricep
10 x 10 x 1
15 x 10 x 2
Flys
12.5 x 10 x 1
15 x 10 x 5
Dips
Bodyweight x 10 x 3
9/9/14
Front Squat
Bar x 10 x 1
60 x 10 x 1
95 x 3 x 4 (beltless PB)
Bench
60 x 10 x 1
80 x 1 x 1
87.5 x 3 x 1
92.5 x 2 x 1
97.5 x 1 x 1
85 x 4 x 2
Pause Deadlift
60 x 10 x 1
100 x 5 x 1
145 x 2 x 6
Pulldown
40 x 12 x 1
60 x 10 x 1
70 x 8 x 3
Close Grip Pulldown
60 x 8 x 3
50 x 10 x 1
T-Bar Row
40 x 10 x 1
60 x 10 x 3
Barbell Curls (weight of bar not known, weight on each side recorded)
5's x 10 x 1
7.5's x 10 x 3
Straight Bar Curl Machine
15 x 10 x 1
20 x 6 x 3
15 x 8 x 2
11/9/14
Squat
Bar x 10 x 1
60 x 10 x 1
100 x 8 x 1
127.5 x 3 x 2
140 x 2 x 2
120 x 5 x 2
Bench
60 x 10 x 1
80 x 1 x 1
87.5 x 3 x 1
92.5 x 3 x 1
85 x 6 x 2
Conventional Deadlift
60 x 10 x 1
100 x 5 x 1
122.5 x 3 x 4
Leg Press
120 x 10 x 1
160 x 10 x 1
200 x 10 x 1
Calves
20 x 20 x 1
40 x 12 x 1
20 x 25 x 1
12/9/14
Deadlift
60 x 10 x 1
100 x 2 x 1
Add belt
140 x 1 x 1
152.5 x 2 x 1
162.5 x 1 x 2 (easy, moved fast)
Bench
60 x 10 x 1
80 x 1 x 1
Assisted Bench
100 x 1 x 1
107.5 x 1 x 3
3 Count Bench
85 x 2 x 3
Side Raises
7.5 x 15 x 1
10 x 10 x 3
Shoulder Press
60 x 10 x 1
Felt I had done a fair bit of heavy lifting on my delts this week through benching so felt it out with one set and decided to leave it at that for today.
Rear Delts
7.5 x 12 x 1
10 x 12 x 3
Bi's and Tri's Superset
2 sets to failure on each.
Moving in to the penultimate week of this programme now, hitting some fairly easy high percentages this week and still feeling strong. Bench feels especially good, 97.5 for a single this week was the easiest that heavy has ever felt. Similar with deadlift, hit about 95% for two singles and they flew up. Squat too went well, hitting 90% for 2x2, which moved better than expected. All in all, really looking forward to doing a test day in two weeks at the end of the programme. Depending on results of that, I'll be running this programme again for my next meet which is November 30th at the North West Regional in Colne, UK. Weight is currently around 76.7Kg in the morning, so staying at a pretty even bodyweight at the moment but noticing that I'm getting leaner the longer I sustain the weight, purely through not eating rubbish food, which I'm pretty happy about.
Thanks for reading,
Boulder.
AodhanBoulder
09-21-14, 6:48 pm
15/9/14
Squat
60 x 10 x 1
100 x 5 x 1
125 x 4 x 6
Bench
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
95 x 2 x 1
87.5 x 4 x 2
Incline
60 x 10 x 1
80 x 8 x 1
85 x 5 x 1
80 x 4 x 1
65 x 6 x 1 (burnt out)
Curls
30 x 10 x 1
40 x 10 x 3
25 x 10 x 3 (preacher curls)
Flys
15 x 10 x 5
16/9/14
Front Squat
60 x 8 x 1
80 x 5 x 1
100 x 2 x 5
Bench
60 x 10 x 1
80 x 1 x 1
90 x 3 x 1
95 x 1 x 1
97.5 x 1 x 2
87.5 x 3 x 2
Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 3 x 1
152.5 x 2 x 4
Pulldown
50 x 12 x 1
70 x 10 x 3
Barbell Rows
60 x 10 x 1
70 x 10 x 1
80 x 8 x 1
90 x 5 x 1
18/9/14
Squat
60 x 10 x 1
100 x 5 x 1
125 x 3 x 1
135 x 3 x 1
147.5 x 2 x 2 (programme prescribed 1-2 for two sets. https://www.youtube.com/watch?v=_p3lalrxB8g&feature=youtu.be )
125 x 4 x 2
Bench
60 x 10 x 1
80 x 1 x 1
90 x 3 x 1
95 x 3 x 1
87.5 x 5 x 2
Hamstring Curls (standing single leg)
10 x 10 x 1
17.5 x 10 x 2
20 x 8 x 1
10 x 15 x 1
Calves
40 x 10 x 3
40 x 20 x 1 (last 7 assisted reps to failure)
19/9/14
Deadlift
60 x 10 x 1
100 x 5 x 1
145 x 1 x 3
Overload Bench
60 x 10 x 1
80 x 1 x 1
90 x 1 x 1
Assisted
110 x 1 x 4 (great control of weight, and good lockout after pausing on chest)
3 Count Bench
85 x 3 x 3
Shoulder Press
60 x 8 x 1 (nagging knot in my left shoulder due to position of the bench so just left it at one set for the day.)
Shoulder Press Machine
30 x 10 x 1
40 x 10 x 2
Side Raises
7.5 x 10 x 1
10 x 10 x 3
Rear Delts
7.5 x 15 x 5
Curl Machine
10 x 20 x 2
15 x 10 x 1
20 x 6 x 1
17.5 x 12 x 1
Pushdown
20 x 20 x 1
30 x 10 x 3
Curls - Straight Bar
40 x 10 x 4
Close Grip Bench
60 x 8 x 2 (burnt out)
Hammer Curls
15 x 10 x 2
20 x 6 x 1
Moving into week 7 now, in the gym Monday and Wednesday, what the programme prescribes, before my mock meet day in the gym on Saturday. Really looking forward to seeing the results of this programme as all my higher percentages have felt great, moving a lot faster than I thought they would. My 95% squat doubles moved really well, and definitely didn't feel like 95% anymore which can only be a good sign.
Here's a video of my squat double from this week, sorry about the quality;
https://www.youtube.com/watch?v=_p3lalrxB8g&feature=youtu.be
Morning weight at the moment is around 76.5kg so not too far off of 74kg class in regards to cutting for the November 30th meet.
Thanks for reading,
Boulder
AodhanBoulder
09-27-14, 3:32 pm
22/9/14
Squat
60 x 10 x 2
107.5 x 3 x 3
Bench
60 x 10 x 1
72.5 x 3 x 3
Deadlift
60 x 10 x 1
100 x 3 x 1
120 x 1 x 3
Incline
60 x 12 x 1
70 x 10 x 2
70 x 8 x 1
Incline Cable Flys
15 x 12 x 1
20 x 10 x 1
20 x 8 x 1
15 x 12 x 2
Rear Delts
7.5 x 12 x 3
back machine to hit rear delts
25 x 10 x 3
Pushdown
25 x 12 x 1
30 x 10 x 3
Close Grip Bench Press
50 x 12 x 1
60 x 8 x 3
Hammer Strength Chest
40 x 10 x 3
24/9/2014
Squat
60 x 8 x 1
92.5 x 1 x 3
Bench
60 x 10 x 1
62.5 x 1 x 3
Side/Front/Rear Delts Superset
7.5 x 10 x 4
Close Grip Pulldown
55 x 10 x 4
T-Bar Row
20 x 15 x 1
40 x 2 x 2
60 x 6 x 1
Straight Bar Curls
bar x 15 x 1
30 x 10 x 1
40 x 10 x 2
EZ Bar Curls
5's x 10 x 1
10's x 10 x 2
15's x 4 x 1
Triceps
4 sets of 10
Easy light volume days before the test day at the weekend, nothing special to report really.
Thanks for reading,
Boulder.
AodhanBoulder
09-27-14, 4:11 pm
27/9/14
So today I had a morning bodyweight of 76.9kg. Headed to the gym to test my maxes, and fair to say I'm extremely pleased with the results. Here's how it went..
Squat
155kg
160kg +5kg PB
165kg +10kg PB!
Bench
100kg
110kg +10kg PB!
115kg - Fail (failed due to tricep + shoulder tightness in left arm/just a bit too heavy)
Deadlift
175kg +5kg PB
180kg +10kg PB!
just took two deadlift attempts as the gym was closing and had to hurry up so skipped my planned opener which was my previous PB.
Here's a link to the video from todays 'mock' meet;
https://www.youtube.com/watch?v=_DzUafhm_B0&feature=youtu.be
So, 30kg increase on my total which gives me a 455kg total. Now have two weeks of less intense bodybuilding style training before beginning the second cycle of the Clutz training programme for my meet on November 30th!
Today was above and beyond what I expected to achieve from this programme. I knew that there was a big bench PB coming but I didn't expect all three lifts to increase by 10kg which was great.
Thanks for reading,
Boulder.
AodhanBoulder
10-09-14, 7:50 pm
Not much to report from the last two weeks of training, just been doing a bodybuilding split for this period before the next training cycle starts on Monday in preparation for the GBPF meet on November 30th.
Here's how trainings been looking...
30/9/14
Pull Ups
3 sets of 8 Bodyweight
Trap Bar Deadlift
60 x 10 x 1
100 x 5 x 3 (emphasis on speed)
Pulldown
40 x 20 x 1
60 x 10 x 1
70 x 8 x 2
Close Grip Pulldown
30 x 10 x 1
50 x 10 x 2
V bar
50 x 20 (last 5 assisted to failure)
T Bar Rows
20 x 20 x 1
40 x 12 x 1
60 x 10 x 2
Row Hammer Strength
20 x 12 x 1
30 x 10 x 4
1/10/14
Leg Press
80 x 12 x 1
120 x 10 x 1
160 x 10 x 1
200 x 10 x 1
220 x 7 x 1
240 x 5 x 1
Hamstring Curls
4 bricks x 12 x 1
6 bricks x 10 x 1
8 bricks x 10 x 3
Leg Extensions
10 x 10 x 2
20 x 10 x 1
30 x 10 x 1
40 x 10 x 1
Calves (seated)
40 x 10 x 3
50 x 10 x 2
(standing)
30 x 20 x 1
50 x 15 x 2
3/10/14
Chest Hammer Strength
40 x 10 x 1
80 x 12 x 2
60 x 12 x 1
BB Rows
60 x 10 x 1
70 x 10 x 3
Incline Bench
60 x 10 x 2
(delt and shoulder tighness so just left it at that)
Sides/Front/Rear Delts
7.5 x 10 x 4
Shoulders (Machine)
40 x 6 x 1 - 30 x 6 x 1 (dropset)
30 x 10 x 3
Rear Delt (Machine)
5 x 12 x 1
7.5 x 10 x 3
Shrugs
60 x 20 x 1
100 x 12 x 1
140 x 10 x 1
160 x 10 x 1
100 x 20 x 1
6/10/14
Bench
60 x 15 x 1
80 x 10 x 3
Incline
60 x 10 x 2
70 x 10 x 2
Pushdown
6 bricks x 10 x 5
Bi's
4 sets of 20
Flys
15 x 10 x 4
Hammer Curls
15 x 10 x 3
7/10/14
Olympic Squats
60 x 10 x 1
100 x 5 x 3 (speed reps)
Leg Press
120 x 30 x 1
160 x 15 x 1
200 x 10 x 1
240 x 10 x 1
280 x 6 x 1
160 x 12 x 1
Extensions
30 x 12 x 1
40 x 10 x 3
SLDL
60 x 10 x 2
Hamstring Curls
6 bricks x 12 x 1
8 bricks x 10 x 1
9 bricks x 10 x 1
10 bricks x 10 x 1
5 bricks x 12 x 1 (dropset)
Calves (Seated)
40 x 15 x 1
50 x 12 x 2
40 x 25 x 1
9/10/14
Shoulder Press
40 x 12 x 1
50 x 10 x 1
60 x 10 x 1
70 x 8 x 1
Fronts/Sides/Rear Delts
7.5 x 10 x 4 (x12 on rear delts)
Shrugs
60 x 25 x 1
100 x 20 x 1
140 x 12 x 1
160 x 10 x 2
120 x 20 x 1
Back up to date, one more day left this week, back tomorrow. Then a weekend of rest before the next training cycle starts next week. looking forward to having a sense of direction and purpose in the gym again after two weeks off a strict plan.
Thanks for reading,
Boulder.
AodhanBoulder
10-16-14, 7:27 am
Just a light back workout today.
Deadlift (1 plate deficit)
60 x 10 x 1
100 x 8 x 1
120 x 6 x 2
Pulldown (narrow grip)
30 x 12 x 1
50 x 10 x 2
65 x 5 x 1/50 x 5 x 1
(wide grip)
50 x 10 x 3
60 x 8 x 1
T Bar Rows
20 x 15 x 1
60 x 10 x 3
Rear Delt Machine
20 x 10 x 2
30 x 8 x 1
Rows
60 x 10 x 1
70 x 8 x 3
Curls
4 sets of 10
Dumbbell Preacher Curl
3 sets to failure
Close Grip Bench
60 x 10 x 4
Overhead Tricep
20 x 15 x 1
20 x 10 x 3
last session before a weekend of recovery, then back on to the Clutz programme in the lead up to the meet on November 30th.
Thanks for reading,
Boulder.
AodhanBoulder
10-18-14, 1:06 pm
13/10/14
Squat
60 x 6 x 2
100 x 5 x 1
115 x 6 x 5
Bench
72.5 x 7 x 5
(3 count bench)
82.5 x 2 x 2
Incline
60 x 10 x 1
80 x 6 x 1
75 x 8 x 1
75 x 4/70 x 4
70 x 9 x 1
Pushdown
25 x 10 x 1
35 x 10 x 3
30 x 10 x 1
CGBP
70 x 8 x 2
Flys
15 x 10 x 5
14/10/14
Front Squat
60 x 8 x 1
77.5 x 5 x 4
Bench
82.5 x 5 x 5
82.5 x 10 (5+ set)
Paused Deadlift
82.5 x 3 x 1
117.5 x 3 x 8
Decided to skip on accessory work purely because we were in the gym later than expected and had other commitments.
16/10/14
Squat
60 x 6 x 1
100 x 5 x 1
132.5 x 2 x 6 (beltless)
Bench
60 x 8 x 1
80 x 1 x 1
92.5 x 3 x 5
Deadlift (off blocks)
60 x 8 x 1
115 x 5 x 4
Pulldown
45 x 10 x 1
60 x 10 x 2
65 x 8 x 1
Close Grip Pulldown
40 x 10 x 1
50 x 10 x 2
55 x 8 x 1
BB Rows
60 x 10 x 1
70 x 10 x 2
75 x 8 x 1
17/10/14
Deadlift (beltless)
60 x 10 x 1
100 x 4 x 1
130 x 4 x 1
140 x 3 x 2
147.5 x 3 x 3
Overload Bench
60 x 10 x 1
80 x 5 x 1
102.5 x 3 x 3
Front/Rear Delts
7.5 x 10 x 4
Shoulder Press machine (standing)
30 x 12 x 4
Biceps/triceps - 4 sets to failure
Thanks for reading,
Boulder.
AodhanBoulder
11-05-14, 9:38 am
20/10/14
Squat
60 x 10 x 1
100 x 1 x 1
120 x 5 x 6
Bench
60 x 10 x 1
77.5 x 6 x 5
3 Count Bench
82.5 x 2 x 3
Hammer Strength Chest
40 x 20 x 1
60 x 8 x 2
70 x 6 x 1/40 x 7 x 1
Incline
60 x 10 x 2
70 x 6 x 2 (had no spot)
Pushdown
5 bricks x 10 x 2
6 bricks x 10 x 2
CGBP
60 x 9 x 1
60 x 5 x 2 (burnt out, no spot)
Flys
15 x 10 x 2
15 x 8 x 2
21/10/14
Front Squat
60 x 10 x 1
85 x 5 x 3
Bench
60 x 10 x 1
80 x 3 x 1
87.5 x 4 x 5
87.5 x 10 x 1 (+4 set)
Paused Deadlift
60 x 10 x 1
100 x 1 x 1
125 x 3 x 7
Pulldown
50 x 10 x 1
65 x 10 x 1
65 x 8 x 2
CGPD
45 x 10 x 1
55 x 8 x 3
T Bar Rows
40 x 12 x 1
60 x 8 x 3
Rear Delts/Bi's
3 sets each to failure
23/10/14
Squat
60 x 5 x 1
100 x 5 x 1
120 x 1 x 1
132.5 x 3 x 4
Bench
60 x 10 x 1
80 x 5 x 1
100 x 2 x 5
Block Pulls (3 mats)
60 x 10 x 1
122.5 x 5 x 3
Hamstring Curls
6 bricks x 10 x 1
8 bricks x 8 x 1
9 bricks x 8 x 1
7 bricks x 10 x 2
Extensions
3 sets of 15
Calves
30 x 15 x 3
40 x 15 x 3
30 x 20 x 1
24/10/14
Deadlift
60 x 10 x 1 (conv.)
100 x 10 x 1
135 x 4 x 1
145 x 3 x 2 (Belt on for 2nd set)
152.5 x 3 x 2
Bench
60 x 10 x 1
80 x 5 x 1
Overload
102.5 x 2 x 3
BTN Press
40 x 15 x 1
60 x 5 x 1
50 x 5 x 1 (ROM felt terrible due to heavy benching)
Side Delts
7.5 x 12 x 1
10 x 10 x 3
Rear Delts
7.5 x 10 x 5
Shoulder DB Press
15 x 20 x 2
15 x 15 x 1
Bi's/Tri's
4 sets to failure
Week two went well....here's how week three went:
27/10/14
Squat
60 x 8 x 1
100 x 5 x 1
125 x 4 x 6
Bench
60 x 10 x 1
75 x 7 x 5
3 Count Bench
82.5 x 2 x 3
Incline
70 x 10 x 3
80 x 9 x 1 (Mentzer set)
Pushdown (V bar)
3 bricks x 20 x 1
7 bricks x 8 x 1
6 bricks x 10 x 1
(Z bar)
6 bricks x 10 x 3
CGBP
60 x 10 x 1
60 x 6 x 2
Flys
15 x 10 x 5
50 Sit ups
28/10/14
Front Squat
bar x 10 x 1
60 x 5 x 1
80 x 1 x 1
90 x 4 x 4
Bench
85 x 5 x 5
85 x 10 x 1
Paused Deadlift
60 x 5 x 1
100 x 2 x 1
135 x 3 x 6 (Belt from 2nd set onwards)
Pulldown
60 x 10 x 1
70 x 8 x 3
CGPD
50 x 10 x 2
60 x 8 x 3
BB Rows
60 x 10 x 1
70 x 8 x 4
Bi's
4 sets to failure
After this day I had worked about 5 days straight and my daily calorie intake had taken a hit as a result of being busy, safe to say the next two sessions were awful and on the third day which I usually take a day off in-between, but couldn't due to travelling away for a few days. So, for the first time I actually didn't complete the prescribed reps for that day. I'm not going to beat myself up about it, its one workout in 7 weeks. I don't plan on missing another one.
29/10/14
Squat
60 x 5 x 2
100 x 3 x 1
132.5 x 4 x 3
That's all I got done this day,
I should have also completed...
Bench
80 x 4 x 1
97.5 x 3 x 5 (got 1 set then called it a day)
Block Pulls
132.5 x 4 x 4
31/10/14
Deadlift
100 x 5 x 1
145 x 3 x 1
(add belt)
152.5 x 2 x 3
162.5 x 2 x 2 (did 4 singles on this day)
Overload Bench
(warm up)
60 x 10 x 1
80 x 5 x 1
(Overload)
107.5 x 2 x 3
As you can see, the assistance work almost completely disappeared this week, but hopefully will be able to get back into the full swing of training again next week, with a few days of recovery and proper eating in the books.
Thanks for reading,
Boulder.
AodhanBoulder
11-24-14, 5:55 pm
WEEK 4
3/11/14
Squat
60 x 10 x 1
100 x 5 x 1
120 x 6 x 4
Bench
60 x 10 x 1
80 x 6 x 5
3 count bench
87.5 x 2 x 2
Incline
60 x 10 x 1
70 x 10 x 1
70 x 8 x 2
Pushdown
4 bricks x 20 x 1
6 bricks x 10 x 4
Flys
15 x 10 x 5
4/11/14
Front Squat
60 x 10 x 1
72.5 x 5 x 1
95 x 4 x 3
Bench
60 x 10 x 1
80 x 5 x 1
90 x 4 x 5
90 x 8 x 1 (+set)
Paused Deadlift
60 x 10 x 1
100 x 3 x 1
145 x 2 x 8 (Belt)
6/11/14
Squat
60 x 10 x 1
100 x 5 x 1
132.5 x 3 x 2
140 x 2 x 2 (Belt)
125 x 5 x 2
Bench
60 x 10 x 1
80 x 5 x 1
102.5 x 2 x 5 (Failed on 4th set)
Deadlift Off Blocks
60 x 10 x 1
100 x 3 x 1
137.5 x 4 x 3
Pulldown
40 x 15 x 1
50 x 10 x 1
60 x 10 x 3
Close Grip Pulldown
45 x 10 x 1
55 x 10 x 2
7/11/14
Overload Bench
80 x 5 x 1
100 x 1 x 1
110 x 2 x 3
Deadlift
60 x 10 x 1
100 x 5 x 2
147.5 x 3 x 1
add belt
157.5 x 2 x 3
167.5 x 1 x 2
Hamstring Curls
8 bricks x 8 x 1
Leg Press
80 x 20 x 1
Shoulder Press
15 x 15 x 1
20 x 12 x 3
Side Raises
7.5 x 10 x 3
Rear Delts
7.5 x 12-15 x 4
WEEK 5
Squat
60 x 10 x 1
100 x 5 x 1
add belt
125 x 5 x 5
Bench
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
97.5 x 3 x 1
87.5 x 5 x 2
Incline
60 x 10 x 1
70 x 10 x 2
80 x 6 x 1
Tricep Pushdown
6 bricks x 12 x 1
6 bricks x 10 x 3
Flys
15 x 10 x 5
11/11/14
Front Squat
bar x 10 x 1
60 x 10 x 1
75 x 3 x 1
100 x 3 x 4 (belt on from 2nd set)
Bench
60 x 10 x 1
80 x 5 x 1
90 x 3 x 1
97.5 x 2 x 1
87.5 x 4 x 2
Paused Deadlift
60 x 10 x 1
100 x 2 x 1
140 x 1 x 1
add belt
152.5 x 2 x 6
Pulldown
30 x 12 x 1
60 x 10 x 3
60 x 8 x 1
Close Grip Pulldown
40 x 10 x 1
50 x 8 x 3
Dorsal Raises
4 sets of 10
T Bar Rows
20 x 12 x 1
60 x 8 x 3
Curls
10 x 25 x 1
20 x 20 x 1
25 x 10 x 2
30 x 6 x 1
Concentration Curls
7.5 x 10 x 2
13/11/14
Squat
60 x 8 x 1
100 x 6 x 1
120 x 2 x 1
135 x 3 x 2
add belt
147.5 x 2 x 2
127.5 x 5 x 2
Bench
60 x 10 x 1
80 x 5 x 1
90 x 3 x 1
97.5 x 3 x 1
87.5 x 6 x 2
Deadlift Off Blocks
120 x 3 x 1
145 x 3 x 2 (was meant to be 4 sets but the blocks were rubbish)
Calves
40 x 15 x 3
14/11/14
Deadlift
60 x 10 x 1
100 x 8 x 1
140 x 3 x 1
add belt
162.5 x 2 x 1
170 x 1 x 2
Bench
60 x 12 x 1
80 x 5 x 1
Overload
100 x 2 x 1
112.5 x 1 x 4 (felt great)
3 count bench
87.5 x 3 x 3
Side Raises
7.5 x 10 x 4
Rear Delts
7.5 x 15 x 3
Rears (on machine)
10 x 10 x 3
Shoulder Press (dumbbell)
15 x 20 x 1
20 x 12 x 1
25 x 10 x 2
WEEK 6
17/11/14
Squat
60 x 8 x 1
100 x 3 x 1
add belt
132.5 x 4 x 6
Bench
60 x 10 x 2
92.5 x 3 x 1
100 x 2 x 1
90 x 4 x 2
Incline Dumbbell
20 x 15 x 1
25 x 10 x 4
Flys
15 x 10 x 2
12.5 x 10 x 3
Pushdown
Z bar
5 bricks x 12 x 1
6 bricks x 10 x 4
U bar
4 bricks x 12 x 2
5 bricks x 10 x 1
18/11/14
Front Squat
60 x 8 x 1
80 x 3 x 1
add belt
105 x 2 x 5
Bench
60 x 10 x 1
80 x 5 x 1
92.5 x 3 x 1
100 x 1 x 1
102.5 x 1 x 2
90 x 3 x 2
Deadlift
60 x 10 x 1
100 x 6 x 1
140 x 2 x 1
add belt
162.5 x 2 x 4
Pulldown
40 x 10 x 2
60 x 8 x 2
T Bar Row
40 x 8 x 2
Seated Row Machine
20 x 10 x 4
20/11/14
Squat
60 x 8 x 1
100 x 3 x 1
120 x 1 x 1
132.5 x 3 x 1
add belt
145 x 3 x 1
157.5 x 2 x 2 (PB)
132.5 x 4 x 2
Bench
60 x 10 x 1
80 x 3 x 1
92.5 x 3 x 1
100 x 3 x 1
90 x 5 x 2
21/11/14
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 3 x 1
152.5 x 1 x 3 (Beltless)
Side Raises
7.5 x 10 x 4
Bench
60 x 10 x 1
80 x 5 x 1
Overload
100 x 1 x 1
115 x 1 x 4
3 count bench
87.5 x 3 x 3
Shoulder Press
22.5 x 10 x 4
Rear Delts
7.5 x 12 x 4
Sorry for slacking on the logging. Training has been going well the last three weeks, now in my de load/rest week before the meet on Sunday. I'm feeling confident in hitting PBs at this meet!
Thanks for reading,
Boulder.
AodhanBoulder
11-24-14, 6:11 pm
WEEK 7
24/11/14
Squat
60 x 5 x 1
100 x 1 x 1
115 x 3 x 3
Bench
60 x 10 x 1
77.5 x 3 x 3
Deadlift
60 x 10 x 1
100 x 5 x 1
125 x 1 x 3
Incline (Plate Loaded)
40 x 25 x 1
60 x 10 x 1
80 x 10 x 1
Pulldown
40 x 10 x 3
Close Grip Bench
60 x 12 x 2
80 x 6 x 1
Pushdown
3 sets of 10
Calves
40 x 20 x 3
I'll be going in on Wednesday too, this is how the workout will go as far as the programmed reps go. I might do a few light assistance exercises, arms and something else, just to stretch everything out for Sunday.
26/11/14
Squat
100 x 1 x 3
Bench
65 x 1 x 3
Thanks for reading,
Boulder.
AodhanBoulder
12-04-14, 9:53 am
Travelled up to the a friends for the weekend for the meet. Being a 3 hour journey my brother and I decided to leave on the Friday and make a weekend of it. We had three friends competing on the Saturday with my brother and I lifting on the Sunday. Cutting weight while at a meet where everyone is eating whatever they want sucks. Still, all my mates had great meets and put up some great numbers. Onto the Sunday, I made weight easily at 73.3Kg for the 74Kg weight class and headed straight to McDonalds for breakfast. After some syrup, pancakes, a breakfast McMuffin and coffee we headed back to the gym. It was going to be a long day, there had been about 33 lifters the day before, but today there would be about 57 or so. The women were lifting when we got back and they would go on to finish up at around 1pm. At half 12 me and my brother started getting stretched off and warmed up. Squats were feeling great. Probably the easiest warm ups I've done in a while throughout training, so Squats;
Warm ups
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
135 x 1 x 1
145 x 1 x 1
Attempts
1. 157.5Kg 95% of max
2. 165Kg Equal PB
3. 170Kg +5Kg PB
All my squats were quite comfortable, 170 was close to a maximal effort although I feel I probably could've pushed it to 172.5 or 175 at a max. Three white lights for all three squats, a good start and a 5Kg PB!
Bench warm ups felt good, I didn't take that man warm ups and the flight seemed to move through a lot faster on bench than squats, which is how it usually goes..
Warm ups
bar x 10 x 1
60 x 10 x 1
80 x 1 x 1
95 x 1 x 1
Attempts
1. 105Kg
2. 110Kg Equal PB
3. 112.5Kg Fail
Bench opener felt really fast, but when I took 110Kg it didn't feel as easy as I thought and I think it was down to
1. not enough warming up
2. my back being fatigued from squats.
Attempted 112.5Kg and it came off the chest after the press command but I just couldn't lock it out unfortunately. Overall I'm happy to equal my gym PB in a meet setting.
Deadlift was feeling slow during warm ups, hips were tight and back was tired from Squat and Bench so my set up wasn't great. Warm ups all went up ok and I knew that my opener was a certain as I'd hit it for doubles in the gym with speed, however, after my opener I wasn't sure how it was going to go, My back started to twinge a bit and the lock out on my first attempt wasn't what it should've been.
Warm ups
60 x 10 x 1
100 x 3 x 1
120 x 1 x 1
140 x 1 x 1
155 x 1 x 1
Attempt
1. 170Kg 95% of max
2. 177.5Kg Fail
3. 177.5Kg Fail
Second and third attempts at 177.5Kg both came off the floor and above the knee, but my shoulders and upper back were not strong enough to finish the lift on the day. I thought I was going to hit a PB on deadlift but it wasn't to be, lock out strength needs to be worked on going into the new year.
With a 450Kg total for the day and a 30Kg total PB since May, I placed 3rd overall in the 74Kg weight class. The winner, Adil Kahn finished with a 182.5Kg Squat, 130Kg Bench and a 232.5Kg Deadlift for a 545Kg total. Bench and Deadlift are the main areas I want to improve for next year, Squat seems to be comfortably progressing of late but to be able to compete I'm going to need to bring the deadlift and bench up significantly.
motivated to get back in the gym after a week off and get back to work on my weaknesses. I won't be doing a peaking programme for a few months now and will be reverting back to a bodybuilding style of training although I'm going to maintain the training frequency of the three lifts throughout the week, but with more of an emphasis on reps and volume than heavy weight.
Thanks for reading,
Boulder.
MetalTechnician
12-04-14, 9:56 am
Travelled up to the a friends for the weekend for the meet. Being a 3 hour journey my brother and I decided to leave on the Friday and make a weekend of it. We had three friends competing on the Saturday with my brother and I lifting on the Sunday. Cutting weight while at a meet where everyone is eating whatever they want sucks. Still, all my mates had great meets and put up some great numbers. Onto the Sunday, I made weight easily at 73.3Kg for the 74Kg weight class and headed straight to McDonalds for breakfast. After some syrup, pancakes, a breakfast McMuffin and coffee we headed back to the gym. It was going to be a long day, there had been about 33 lifters the day before, but today there would be about 57 or so. The women were lifting when we got back and they would go on to finish up at around 1pm. At half 12 me and my brother started getting stretched off and warmed up. Squats were feeling great. Probably the easiest warm ups I've done in a while throughout training, so Squats;
Warm ups
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
135 x 1 x 1
145 x 1 x 1
Attempts
1. 157.5Kg 95% of max
2. 165Kg Equal PB
3. 170Kg +5Kg PB
All my squats were quite comfortable, 170 was close to a maximal effort although I feel I probably could've pushed it to 172.5 or 175 at a max. Three white lights for all three squats, a good start and a 5Kg PB!
Bench warm ups felt good, I didn't take that man warm ups and the flight seemed to move through a lot faster on bench than squats, which is how it usually goes..
Warm ups
bar x 10 x 1
60 x 10 x 1
80 x 1 x 1
95 x 1 x 1
Attempts
1. 105Kg
2. 110Kg Equal PB
3. 112.5Kg Fail
Bench opener felt really fast, but when I took 110Kg it didn't feel as easy as I thought and I think it was down to
1. not enough warming up
2. my back being fatigued from squats.
Attempted 112.5Kg and it came off the chest after the press command but I just couldn't lock it out unfortunately. Overall I'm happy to equal my gym PB in a meet setting.
Deadlift was feeling slow during warm ups, hips were tight and back was tired from Squat and Bench so my set up wasn't great. Warm ups all went up ok and I knew that my opener was a certain as I'd hit it for doubles in the gym with speed, however, after my opener I wasn't sure how it was going to go, My back started to twinge a bit and the lock out on my first attempt wasn't what it should've been.
Warm ups
60 x 10 x 1
100 x 3 x 1
120 x 1 x 1
140 x 1 x 1
155 x 1 x 1
Attempt
1. 170Kg 95% of max
2. 177.5Kg Fail
3. 177.5Kg Fail
Second and third attempts at 177.5Kg both came off the floor and above the knee, but my shoulders and upper back were not strong enough to finish the lift on the day. I thought I was going to hit a PB on deadlift but it wasn't to be, lock out strength needs to be worked on going into the new year.
With a 450Kg total for the day and a 30Kg total PB since May, I placed 3rd overall in the 74Kg weight class. The winner, Adil Kahn finished with a 182.5Kg Squat, 130Kg Bench and a 232.5Kg Deadlift for a 545Kg total. Bench and Deadlift are the main areas I want to improve for next year, Squat seems to be comfortably progressing of late but to be able to compete I'm going to need to bring the deadlift and bench up significantly.
motivated to get back in the gym after a week off and get back to work on my weaknesses. I won't be doing a peaking programme for a few months now and will be reverting back to a bodybuilding style of training although I'm going to maintain the training frequency of the three lifts throughout the week, but with more of an emphasis on reps and volume than heavy weight.
Thanks for reading,
Boulder.
So, I am subbed to say the least. This is spectacular work. Keep it up.
Late,
MT
AodhanBoulder
12-04-14, 10:02 am
forgot to link the meet video in that post.. Here it is.
http://youtu.be/yg0xAja0O6U?list=UU_L3QjCZ4z9vnbEp67u6tUQ
Thanks for reading.
Boulder.
AodhanBoulder
12-04-14, 10:04 am
So, I am subbed to say the least. This is spectacular work. Keep it up.
Late,
MT
Thanks man, I hope you get something out of reading my log! hope your training is going well.
Boulder.
MetalTechnician
12-04-14, 10:07 am
Thanks man, I hope you get something out of reading my log! hope your training is going well.
Boulder.
I have been off and on due to work being hell, but its worth it. I am now getting back on track with my training, and this log is a definite inspiration to get it moving even more.
Late,
MT
AodhanBoulder
12-04-14, 10:16 am
I have been off and on due to work being hell, but its worth it. I am now getting back on track with my training, and this log is a definite inspiration to get it moving even more.
Late,
MT
Glad to know it helps motivate you. Just remember consistency is key, put in the hard work and you'll see the results!
Boulder.
AodhanBoulder
12-30-14, 5:21 pm
Haven't logged for a while, and truth is there's not much to log, since my meet I've been to the gym only a handful of times, the most notable being after a 7 day break I went in and worked up in beltless/wrapless/sleeveless singles and managed to hit 150/105/150 with my hamstring giving out on a 160 deadlift attempt!
With the gyms limited opening hours, work and travelling over the Christmas period I decided not to constrain myself to a strict training schedule and just went when I felt like it, and as proven, I haven't felt like going much haha. Diet has been awful, of course, chocolate & over indulgence on xmas day is a given, body weight is still around 74kg post meet and that's largely due to not eating properly at all.
Going into the new year, as soon as the opening hours revert back to normal I will be back training consistently again. Diet will be back on track and my main goal is to get bigger and stronger and start to make my way to 83kg over the course of the year without being fat. My minimum goal for the year is to squat 200, bench 130 and deadlift 200. With the right training and consistency in diet and training, I think this is totally achievable. Looking forward to getting back to it and logging more often in 2015.
Thanks for reading,
Boulder.
Pale Rider
12-31-14, 8:59 pm
Happy new year
AodhanBoulder
01-03-15, 5:46 pm
Happy new year
Thanks, happy new year to you too! Best wishes for 2015
AodhanBoulder
02-02-15, 4:42 pm
Yep, I'm back. I haven't logged for a month and I've got no reason why. Training has been pretty good last couple of weeks, just getting back into things really. With a recent drop in weight after my meet and the christmas period, I dropped from 78kg, where I was getting fairly chubby, to 73kg currently, looking leaner and with some small strength loss, I am now building up a base again before getting into some serious peaking phases. Right now it's all about volume training and trying to build on my leaning out phase with a fairly clean diet and put on some good clean muscle.
Anyway, here's a run down of how trainings looked:
2/1/15
Bench
bar x 15 x 1
60 x 12 x 1 (close grip)
70 x 10 x 1
80 x 3 x 1
Squat (high bar)
bar x 10 x 1
60 x 6 x 1
60 x 10 x 1
100 x 3 x 1
75 x 4 x 1 (paused)
Military Press
40 x 8 x 4
13/1/15
Squat
bar x 12 x 1
60 x 10 x 1
100 x 5 x 1
135 x 6 x 1
100 x 5 x 1
Leg Press
160 x 10 x 4
Calves
40 x 15 x 3
40 x 20 x 1
Pulldown
20 x 10 x 1
30 x 10 x 1
35 x 8 x 2
14/1/15
Didn't log any specifics from this day but here's what I did
Bench
BB Row
Incline Bench
Pushdown
Biceps
Triceps
15/1/15
Deadlift (Beltless)
60 x 15 x 1 (conventional)
100 x 10 x 1
120 x 8 x 1
120 x 6 x 1 (Sumo)
140 x 1 x 1 (conventional)
Military Press
40 x 10 x 1
50 x 6 x 1
40 x 5 x 1 (drop set)
40 x 10 x 1
Side Raises
7.5 x 10 x 5
Rear Delts
7.5 x 20 x 1
7.5 x 15 x 3
Shrugs
60 x 15 x 1
100 x 12 x 1
140 x 10 x 3
100 x 10/60 x 25 (drop set)
Arnie Press
15 x 10 x 1
15 x 8 x 2
sit ups/leg raises
thanks for reading,
Boulder.
AodhanBoulder
02-03-15, 9:53 am
from here on out there's a little bit more structure to my training, not exactly amazing but starting to build some good momentum on the Squat, Bench is still a little off without the extra body weight, but with some technique and some good accessory work it will improve in a few weeks. deadlift feels good again, but it's time to build some volume into the training, rarely been above 6 reps for a good few months now.
19/1/15
Squat
bar x 10 x 1
60 x 6 x 1
100 x 5 x 5
100 x 12 x 1 (belt)
SLDL
60 x 12 x 4
Calves
20 x 20 x 1
40 x 20 x 3
20 x 15 x 1 (drop set)
Leg Extensions
20 x 12 x 4 (controlled)
20/1/15
trained shoulders this day but forgot my notebook.
Military Press
Sides
Rears
Shrugs
22/1/15
Front Squat (Beltless)
60 x 10 x 1
80 x 8 x 1
90 x 6 x 1
100 x 3 x 1
75 x 10 x 1
Bench
60 x 12 x 1
80 x 6 x 1
80 x 10 x 1
90 x 3 x 1
100 x 1 x 1
75 x 10 x 1
Incline
60 x 10 x 1
70 x 7 x 1
70 x 8 x 1
Plate Loaded Incline (each side)
40 x 10 x 1
60 x 6 x 1 (assisted reps)
20 x 15 x 2
23/1/15
Deadlift
60 x 10 x 1
100 x 10 x 1
100 x 8 x 1
100 x 10 x 1
Lat Pulldown (plate loaded)
30 x 10 x 1
40 x 8 x 2
30 x 10 x 1
20 x 12 x 1
BB Rows
60 x 10 x 1
70 x 8 x 3
80 x 6 x 1
Hyper Ex.
3 sets of 12 Bodyweight.
26/1/15
Squat (beltless)
bar x 10 x 1
60 x 10 x 1
100 x 1 x 2
110 x 5 x 5
110 x 12 x 1 (belt)
Bench (terrible day)
60 x 10 x 2
80 x 5 x 2 (failed on third set)
Pushdown
4 bricks x 15 x 1
6 bricks x 10 x 3
7 bricks x 8 x 1
7 bricks x 6 x 1
Incline Plate Loaded
60 x 10 x 3
60 x 10/40 x 8/20 x 10 x 1
Flys
15 x 10 x 5
Overhead Tricep DB
20 x 10 x 3
27/1/15
Front Squat (beltless)
60 x 10 x 1
80 x 10 x 1
90 x 4 x 1
80 x 2 x 1 (5 second pause)
Bench
60 x 10 x 2
80 x 8 x 1
80 x 10 x 1
60 x 10 x 2
Deadlift
Main focus on sumo technique practice rather than weight this day
60 x 10 x 1
100 x 8 x 1
100 x 10 x 3
Lat Pulldown Plate Loaded
20 x 15 x 1
40 x 6 x 1
30 x 12 x 3
T Bar Rows
20 x 15 x 1
40 x 12 x 1
60 x 10 x 2
Hyper Ex.
4 sets of 10 Bodyweight
29/1/15
Squat
60 x 10 x 1
100 x 1 x 1
120 x 1 x 1
140 x 1 x 1
add belt..
150 x 1 x 1
160 x 1 x 1
100 x 6 x 3 (high bar)
Military Press
bar x 15 x 1
40 x 10 x 1
50 x 5 x 2
40 x 10 x 1
Sides
7.5 x 10 x 4
Super set..
15 x 4 x 3
into
10 x 6 x 3
into
7.5 x 10 x 3
Rear Delts
7.5 x 15 x 4
30/1/15
Deadlift
60 x 10 x 1
60 x 6 x 1
100 x 8 x 1
130 x 3 x 1
140 x 3 x 1
150 x 2 x 1
add belt...
160 x 1 x 1
170 x Fail
felt I had a 167.5 in me that day.
SLDL
100 x 10 x 2
Leg Press
160 x 10 x 1
200 x 10 x 1
240 x 6 x 1
Calves
15 x 25 x 5
Hamstring Curls
4b x 12 x 1
6b x 10 x 1
8b x 8 x 1
6b x 10 x 2
Abs
70 reps
2/2/15
Squat
bar x 10 x 1
60 x 10 x 1
100 x 5 x 5
120 x 5 x 5
add belt...
120 x 12 x 1
Bench
60 x 10 x 1
80 x 10 x 1
90 x 3 x 1
90 x 4 x 1
80 x 8 x 1
Leg Press
80 x 30 x 1
120 x 30 x 1
160 x 20 x 1
200 x 15 x 1
Hamstring Curls
3b x 30 x 1
6b x 12 x 1
7b x 10 x 1
8b x 8 x 1
9b x 6 x 1
superset with...
Calves
20 x 25 x 1
40 x 25 x 4
That's everything now up to date, Squat and leg training is progressing nicely, hopefully after my monthly sports massage this week my shoulder and arms will loosen up a bit and my bench will magically reappear, ha. really happy with my squat considering the bodyweight drop!
Thanks for reading,
Boulder.
AodhanBoulder
02-15-15, 12:19 pm
Tuesday.. 4/2/15
Front Squat
bar x 12 x 1
60 x 10 x 1
80 x 5 x 1 (2 second pauses)
80 x 5 x 3
Bench (feet up)
technique work, lat/tri engagement
60 x 10 x 5
Deadlift
60 x 10 x 1
100 x 10 x 4 (2 conv. 2 sumo)
Sumo technique feeling great with slightly wider stance.
Incline - Plate Loaded
40 x 20 x 1
80 x 10 x 1
40 x 13 x 1
Incline DB
20 x 10 x 2
Incline Flys
12.5 x 10 x 5
Pushdown
3 bricks x 20 x 1
5 bricks x 10 x 2
6 bricks x 10 x 2
Reverse Grip Pushdown
4 bricks x 12 x 4
Bicep Curl Machine
4 bricks x 4 sets x AMRAP
Supersets
Hammer Curls
15 x 10 x 4
Overhead Tricep
15 x 12 x 4
Straight Bar Curls
20 x 10 x 3
Close Grip Bench
20 x 15 x 2
20 x 25 x 1
5/2/15
Squat
bar x 10 x 1
60 x 10 x 1
100 x 3 x 1
120 x 1 x 1
130 x 1 x 1
olympic high bar
100 x 3 x 2 (3 second pause)
Deadlift (from big deficit)
60 x 10 x 1
100 x 5 x 4 (Conv)
Bench
60 x 10 x 1 (didn't really feel like benching this day)
Plate Loaded Pulldown
20 x 20 x 1
30 x 10 x 2
40 x 6 x 1 / 30 x 8 x 1 / 20 x 12 x 1
T Bar Row
40 x 12 x 1
60 x 10 x 2
70 x 8 / 60 x 6 / 40 x 6 / 20 x 12 x 1
Reverse Hyper Ext.
4 sets of 12 Bodyweight.
6/2/15
Mili Press
bar x 20 x 2
40 x 10 x 1
50 x 4 x 1 (core fried)
40 x 10 x 3
Side Raises
5 x 20 x 1
7.5 x 10 x 1
10 x 10 x 3
7.5 x 12 x 1 / 5 x 12 x 1
Rear Delts
5 x 20 x 1
7.5 x 20 x 4
5 x 12 x 1 (drop set)
Shrugs
60 x 30 x 1
100 x 20 x 1
140 x 15 x 2
160 x 10 x 1
140 x 12 / 100 x 12 / 60 x 20 x 1
Upright Rows
10 x 10 x 4
Abs
70 reps (decline sit ups and leg raises)
Arnie Press
15 x 10 x 2
A new week....
9/2/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 2 x 1
130 x 5 x 5 (belt on after 2nd set)
130 x 7 x 1 (Felt I could've got more reps but core was giving out)
Hamstring Curls
5 bricks x 15 x 1
7 bricks x 10 x 4
Calves
20 x 25 x 5
10/2/15
Front Squat
bar x 10 x 1
60 x 10 x 1 (last rep 5 sec pause)
80 x 5 x 5 (last rep of each set 3 sec pause)
Bench
60 x 10 x 1
80 x 6 x 4
Decline Bench
60 x 10 x 4
80 x 7 x 1
Incline DB
20 x 20 x 2
Bar..
60 x 10 x 4
Pushdown 'U' Bar
2 bricks x 25 x 1
5 bricks x 10 x 2
6 bricks x 8 x 1
EZ bar shape
5 bricks x 10 x 1
5 bricks x 10 x 2 reverse grip
6 bricks x 8 x 2
11/2/15
Deadlift
60 x 10 x 1
100 x 10 x 1
120 x 8 x 1
140 x 5 x 5 (belt on from 3rd)
Plate Loaded Pulldown
20 x 15 x 1
40 x 8 x 3
30 x 10 x 1
Close Grip Pulldown
4 sets of 10
Hyper Ext.
4 sets of 12 bodyweight
Rows BB
60 x 10 x 1
80 x 8 x 3
12/2/15
Squat
bar x 10 x 1
60 x 10 x 1
100 x 3 x 1
120 x 1 x 1
Add belt
140 x 1 x 1
150 x 1 x 1
160 x 2 x 1 (2.5Kg PB @72.6kg Bodyweight)
Video of PB here... https://www.youtube.com/watch?v=7zY6OJKGGr0
Seated Mili Press
40 x 12 x 1
50 x 8 x 4
Side Raises
7.5 x 10 x 1
12.5 x 8 x 4
7.5 x 10 x 1 (drop set)
Rear Delts
7.5 x 20 x 5
Shrugs
60 x 25 x 1
100 x 20 x 2
140 x 10 x 4
100 x 10 / 60 x 15 x 1 (drop set)
Upright Rows
20 x 10 x 3
13/2/15
Friday 13th session...
Extra day as I didn't really need to train..called for only one thing, arms.
Barbell Curls
10 x 30 x 1
25 x 10 x 1
30 x 8 x 4
25 x 10 x 1
Concentration Curls
7.5 x 10 x 1
10 x 10 x 4
7.5 x 8 x 1 (drop set)
Hammer Curls
12.5 x 15 x 1
15 x 10 x 3
12.5 x 10 x 1
Close Grip Bench
60 x 10 x 3
70 x 8 x 2
80 x 5 x 1
Pushdown
5 bricks x 12 x 1
6 bricks x 10 x 3
4 bricks x 10 x 1 (dropset)
Overhead Dumbbell Tri's
15 x 10 x 3
Training going pretty well as of late, managed to maintain most of my strength while cutting a bit of excess fat over the last couple of months. A squat PB after squatting three days in a row too! Deadlift technique coming along nicely through volume work, and bench is starting to feel good again too. Adding in more variation in lifts now, deficit/block pulls/front squat/high bar/floor press/incline etc... should hopefully start to build a good base and put on some size.
Thanks for reading,
Boulder.
AodhanBoulder
04-09-15, 4:44 pm
21/2/15
Decline
60 x 15 x 1
70 x 10 x 3
T Bar Rows
40 x 12 x 1
50 x 10 x 1
60 x 10 x 2
Incline
60 x 10 x 4
Barbell Rows
60 x 10 x 1
70 x 10 x 3
Pulldown
20 x 15 x 1
30 x 10 x 3
Flys
15 x 10 x 4
Hamstring Curls
2 bricks x 15 x 1
6 bricks x 10 x 3
Pushdown
5 bricks x 10 x 1
6 bricks x 10 x 3
Barbell Curl
20 x 10 x 4
Calves
40 x 25 x 4
Barbell Shoulder Press
20 x 20 x 1
30 x 10 x 3
Concentration Curls
7.5 x 10 x 4
Side Raises
7.5 x 10 x 4
Rear Delts
7.5 x 20 x 3
_________________
_________________
23/2/15
High Bar Squat
60 x 10 x 1
100 x 1 x 1
100 x 3 x 3
Bench
60 x 8 x 2
60 x 10 x 1
80 x 8 x 3
Decline
50 x 20 x 1
70 x 10 x 3
Incline Plate Loaded
20 x 12 x 4 (single arm)
Pushdown
4 bricks x 20 x 1
5 bricks x 10 x 1
6 bricks x 10 x 2
_______________
_______________
24/2/15
Deadlift
60 x 10 x 1
100 x 10 x 1
140 x 5 x 5
Pulldown
20 x 15 x 1
40 x 8 x 4
20 x 15 x 1 (dropset)
T Bar Rows
20 x 20 x 1
40 x 10 x 1
60 x 10 x 1
70 x 10 x 1
60 x 6 x 1/40 x 8 x 1/20 x 12 x 1
_______________
_______________
26/2/15
Shoulder Press
40 x 10 x 1
50 x 8 x 1
50 x 6 x 1
40 x 6 x 1 (dropset)
Dumbbells
20 x 10 x 3
Side Raises
7.5 x 10 x 1
10 x 10 x 4
Rear Delts
7.5 x 20 x 4
10 x 15 x 1
Shrugs
60 x 30 x 1
100 x 20 x 1
140 x 10 x 1
160 x 10 x 1
140 x 10/100 x 18/60 x 20
______________________
______________________
27/2/15
Squat
60 x 10 x 2
100 x 5 x 1
120 x 1 x 1
130 x 1 x 1
Add belt
140 x 1 x 1
150 x 1 x 1
162.5 x 1 x 1
Front Squat
100 x 1 x 1
110 x 1 x 1
120 x 1 x 1
130 x 1 Fail
Leg Press
80 x 30 x 1
120 x 15 x 1
160 x 10 x 1
200 x 10 x 1
240 x 10 x 1
260 x 5 x 1
____________
____________
3/3/15
Front Squat
bar x 12 x 1
60 x 10 x 1
80 x 8 x 1
100 x 3 x 1
Add belt
110 x 3 x 1
120 x 3 x 1
130 x 1 x 1 PB
Decline
50 x 12 x 1
70 x 10 x 1
80 x 8 x 2
Pushdown
4 bricks x 20 x 1
6 bricks x 12 x 1
6 bricks x 10 x 2
Flys
15 x 10 x 4
Abs
60 Reps total
________________
________________
5/3/15
Deadlift
60 x 10 x 1
100 x 10 x 4
(2 sumo – 2 conventional)
Bench
60 x 10 x 1
80 x 10 x 1
80 x 8 x 2
Pulldown (single arm)
15 x 15 x 1
35 x 10 x 4
15 x 15 x1 (dropset)
Hyper Ex.
4 sets of 10
____________________
____________________
12/3/15
Squat
60 x 10 x 1
100 x 8 x 1
120 x 5 x 1
130 x 3 x 3
60 x 6 x 1 (4 tempo down, 4 second pause)
DB Shoulder
15 x 15 x 1
20 x 10 x 1
25 x 10 x 2
Side Raises
7.5 x 15 x 1
10 x 10 x 4
Rear Delts
7.5 x 20 x 3
Calves
40 x 20 x 4
Hamstring Curls
5 bricks x 15 x 1
7 bricks x 10 x 1
8 bricks x 10 x 2
___________________
___________________
13/3/15
Bench
60 x 12 x 1
80 x 8 x 4
Rows
60 x 12 x 1
80 x 8 x 4
Pulldown (each arm)
20 x 15 x 1
30 x 10 x 1
40 x 8 x 3
Incline
20 x 12 x 1
40 x 12 x 1
60 x 12 x 1
80 x 10 x 2
Decline
60 x 12 x 1
80 x 6 x 1
80 x 8 x 2
60 x 10 x 2
T Bar Rows
40 x 15 x 1
60 x 8 x 3
_______________
_______________
17/3/15
Squat
60 x 12 x 1
100 x 6 x 1
100 x 6 x 1
120 x 3 x 1
130 x 3 x 1
Add belt
140 x 3 x 3
Bench
60 x 12 x 1
80 x 10 x 1
90 x 8 x 1
100 x 2 x 1
105 x 2 x 1 PB
80 x 8 x 2 (3 sec pause on last rep)
Incline DB
20 x 12 x 1
30 x 9 x 2
30 x 8 x 2
Pushdown
4 bricks x 30 x 1
6 bricks x 12 x 1
7 bricks x 7 x 2
5 bricks x 10 x 1
_________________
_________________
21/3/15
Squat
60 x 10 x 2
100 x 1 x 1
(dodgy knee so left it there)
Deadlift
60 x 10 x 1
100 x 10 x 2
(again, knee playing up)
Pulldown (single arm)
30 x 10 x 3
40 x 10 x 2
Seated Row
4 sets of 10
Hyper Ex.
2 sets of 12
Rear Delts
7.5 x 20 x 3
__________________________________________________ _____
__________________________________________________ _____
Meet Prep for Saturday May 2nd – Connor Lutz Programme week 2.
23/3/15
Squat
60 x 10 x 1
100 x 11 x 1
120 x 5 x 6
Bench
60 x 12 x 1
80 x 6 x 5
85 x 2 x 3 (3 count pause)
Plate Loaded Incline
60 x 12 x 4
Pushdown
4 bricks x 10 x 1
5 bricks x 10 x 1
6 bricks x 10 x 3
__________________
__________________
24/3/15
Front Squat
60 x 10 x 1
85 x 5 x 3
Bench
60 x 10 x 1
80 x 5 x 1
90 x 4 x 5
90 x 9 x 1
Paused Deadlift
60 x 10 x 1
100 x 3 x 1
125 x 3 x 7
Barbell Rows
60 x 10 x 2
70 x 10 x 2
T Bar Rows
40 x 12 x 1
60 x 10 x 1
80 x 6/60 x 5/40 x 7 x 1
Pulldown
40 x 15 x 1
40 x 8 x 3 (single arm)
60 x 10 x 1
_____________________
_____________________
26/3/15
Squat
60 x 10 x 2
100 x 5 x 1
120 x 3 x 1
135 x 3 x 4 (belt after 1st)
Bench
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
102.5 x 2 x 5
Block Pulls
60 x 10 x 1
100 x 5 x 1
122.5 x 5 x 3
__________________
__________________
27/3/15
Deadlift
60 x 10 x 1
100 x 10 x 1
135 x 4 x 1
145 x 3 x 2
Add belt
152.5 x 3 x 2
Bench
60 x 10 x 1
80 x 5 x 1
90 x 3 x 1
100 x 1 x 1
Overload Bench
107.5 x 2 x 3
Curls / Hammers
5 sets to failure
Pushdown
4 sets of 10
+ Arms!
____________________
____________________
31/3/15
Squat
60 x 10 x 1
100 x 5 x 1
130 x 4 x 6
Bench
60 x 10 x 1
75 x 7 x 5
3 Count Pause
85 x 3 x 3
_________________
_________________
2/4/15
Front Squat
60 x 10 x 1
80 x 5 x 1
90 x 4 x 4
Bench
60 x 20 x 1
80 x 10 x 1
87.5 x 5 x 5
87.5 x 10 x 1
Paused Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 3 x 1
135 x 3 x 6 (belt from 2nd)
Pulldown
30 x 10 x 4
____________________
____________________
3/4/15
Squat
60 x 10 x 1
100 x 6 x 1
120 x 3 x 1
Add belt
135 x 4 x 3
Bench
60 x 10 x 1
80 x 5 x 1
90 x 1 x 1
97.5 x 3 x 5
Block Pulls
60 x 10 x 1
100 x 5 x 1
132.5 x 4 x 4
Hamstring Curls
7 bricks x 10 x 4
Calves
40 x 25 x 4
_________________
_________________
4/4/15
Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 3 x 1
145 x 3 x 1
152.5 x 2 x 3
Add belt
162.5 x 4 x 1
Bench
60 x 10 x 1
80 x 2 x 1
90 x 2 x 1
100 x 1 x 1
Overload Bench
110 x 2 x 3 (first two sets non assisted) PB
Pulldown
40 x 12 x 1
80 x 8 x 1
100 x 3 x 1/80 x 5 x 1
80 x 8 x 1
Pushdown
4 bricks x 20 x 1
6 bricks x 10 x 1
7 bricks x 10 x 2
Curls
15 x 10 x 3
__________________
__________________
6/4/15
Squat
60 x 10 x 1
100 x 5 x 1
125 x 6 x 4 (belt from 2nd)
Bench
60 x 10 x 1
82.5 x 6 x 5
3 Count Pause
90 x 2 x 2
Incline Plate Loaded
40 x 10 x 1
80 x 10 x 3
________________
________________
7/4/15
Front Squat
60 x 10 x 1
80 x 3 x 1
95 x 4 x 3
Bench
60 x 10 x 1
80 x 4 x 1
92.5 x 4 x 5
92.5 x 10 x 1
Paused Deadlift
60 x 10 x 1
100 x 5 x 1
Add belt
145 x 2 x 8
Only completed 5 sets as gym was closing!
__________________________________
__________________________________
9/4/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
135 x 3 x 2
Add belt
145 x 2 x 2
127.5 x 5 x 2
Bench
60 x 10 x 1
80 x 5 x 1
90 x 3 x 1
105 x 2 x 5 PB
Block Pulls
60 x 6 x 1
100 x 4 x 1
137.5 x 4 x 3
Trainings feeling great at the moment, bodyweight is still hovering around 73-74Kg daily and I'm feeling positive for this upcoming meet. My target for this competition is to hit a 180 squat, a 120 bench and a 190+ deadlift.
Thanks for reading,
Boulder
AodhanBoulder
07-11-15, 9:21 am
Yep, it happened again, been over two months since I last logged my training, so here comes another brain dump from my training notebook...
we'll start from the bottom, 11th April...
11/4/15
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 1 x 1
147.5 x 3 x 1
157.5 x 2 x 3 (belt on 2nd)
167.5 x 2 x 2
Bench
60 x 10 x 1
80 x 2 x 1
90 x 2 x 1
100 x 1 x 1
Overload..
112.5 x 2 x 3
(barely spotted - paused 1st)
Floor Pulldown
5 bricks x 10 x 2
7 bricks x 8 x 1
T Bar Rows
50 x 10 x 3
Lat Pulldown (single arm)
20 x 10 x 1
40 x 8 x 3
Hamstrings
5 bricks x 12 x 1
8 bricks x 10 x 2
Calves
40 x 25 x 3
Pushdown
5 bricks x 10 x 5
Hammers/Concentration Curls
15 x 10 x 3 // 7.5 x 10 x 3
______________________________
______________________________
13/4/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
130 x 5 x 5
Bench
60 x 10 x 1
80 x 5 x 1
92.5 x 3 x 1
97.5 x 3 x 1
90 x 5 x 2
Incline (plate loaded)
40 x 20 x 1
80 x 10 x 1
100 x 7 x 1
80 x 10 x 1 // 40 x 8 x 1
Pushdown
4 bricks x 10 x 1
5 bricks x 10 x 1
6 bricks x 10 x 1
7 bricks x 10 x 1
_________________
_________________
14/4/15
Front Squat
60 x 10 x 1
80 x 5 x 1
90 x 1 x 1
100 x 3 x 4
Bench
60 x 10 x 1
80 x 5 x 1
92.5 x 3 x 1
97.5 x 2 x 1
105 x 1 x 1
90 x 4 x 2
Paused Deadlift
60 x 10 x 1
100 x 8 x 1
140 x 2 x 1
152.5 x 2 x 6 (belt)
Rows
60 x 10 x 1
80 x 8 x 3
Pulldown
40 x 15 x 1
80 x 10 x 3
Rear Delts
7.5 x 20 x 3
Flys
12.5 x 10 x 5
Curls - Loads
____________
____________
16/4/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
add belt.
140 x 3 x 2
152.5 x 2 x 2
132.5 x 5 x 2
Bench
60 x 10 x 1
80 x 5 x 1
92.5 x 3 x 1
97.5 x 3 x 1
90 x 6 x 2
Block Pulls
60 x 10 x 1
100 x 5 x 1
145 x 3 x 4
_____________
_____________
18/4/15
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 2 x 1
add belt.
162.5 x 2 x 1
170 x 1 x 2 (easy)
Bench
60 x 10 x 1
80 x 6 x 1
90 x 1 x 1
100 x 1 x 1
Overload.
115 x 1 x 4
3 count.
90 x 2 x 3
Hamstrings/Calves/Extensions
8 bricks x 10 x 4 // 40 x 25 x 4 // 4 sets of 10
Pushdown/Curls
5 bricks x 12 x 1
7 bricks x 10 x 3 // 4 sets of 10
___________________________
___________________________
20/4/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
135 x 4 x 6
Bench
60 x 10 x 1
80 x 5 x 1
95 x 3 x 1
102.5 x 2 x 1
92.5 x 4 x 2
Incline
25 x 12 x 1
32.5 x 10 x 1
40 x 3 x 1
Flys
15 x 10 x 5
_____________
_____________
21/4/15
Front Squat
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
105 x 2 x 5
Bench
60 x 10 x 1
80 x 5 x 1
95 x 3 x 1
102.5 x 1 x 1
105 x 1 x 2
92.5 x 3 x 2
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 2 x 1
152.5 x 1 x 1
add belt.
162.5 x 2 x 4
_____________
_____________
23/4/15
Squat
60 x 10 x 1
100 x 5 x 1
135 x 3 x 1
add belt.
150 x 3 x 1
162.5 x 2 x 2
135 x 4 x 2
Bench
60 x 10 x 1
80 x 3 x 1
95 x 3 x 1
102.5 x 3 x 1
92.5 x 5 x 2
____________
____________
27/4/15
Squat
60 x 10 x 1
100 x 3 x 1
120 x 3 x 3
Bench
60 x 10 x 1
80 x 3 x 3
Deadlift
60 x 10 x 1
100 x 5 x 1
125 x 1 x 3
Pulldown
40 x 15 x 1
80 x 8 x 3
+ARMS
_______________
_______________
29/4/15
Squat
60 x 10 x 1
102.5 x 1 x 3
Bench
60 x 10 x 1
67.5 x 1 x 3
Pulldown (single arm)
20 x 20 x 1
40 x 10 x 2
Pushdown
4 bricks x 20 x 3
Arms - 3 sets of 10
Shoulder Press
15 x 10 x 3
Rear Delts/Flys
7.5 x 15 x 3 // 15 x 10 x 3
Tricep/Curls
10 x 15 x 3 // 20 x 10 x 3
______________________
______________________
MEET DAY
2nd May 2015
Lancashire and Cheshire Regional Championships.
Bodyweight: 72.6Kg
Weight Class: 74Kg Junior
Squat
Attempt 1. 162.5
Attempt 2. 172.5 +2.5 PB
Attempt 3. 177.5 +7.5 PB
All three squats got three white lights. Depth was never an issue during training, and it all came to fruition on the platform.
Bench
Attempt 1.105
Attempt 2. 112.5 +2.5 PB
Attempt 3. 117.5 +7.5 PB
Bench went really well and I even left a bit on the platform, 120/122.5 was there on the day..
Deadlift
Attempt 1. 170
Attempt 2. 180
Attempt 3. 185 +5 PB
Overall a great meet in terms of numbers. I went 9/9 for the first time and I hit a PB on all three lifts with a 480Kg total, which means I qualify for Nationals later this year, in October.
VIDEO OF MY MEET BELOW...
https://www.youtube.com/watch?v=Ru9xw3iCgP8
Thanks for reading,
Boulder.
AodhanBoulder
08-16-15, 5:38 pm
11/5/15
Squat
60 x 10 x 1
100 x 1 x 1
100 x 5 x 5 (60 second rest)
Bench
60 x 10 x 1
80 x 5 x 1
90 x 1 x 1
100 x 1 x 1
110 x 1 x 1
120 x 1 x 1 PB
125 x 0 (close miss)
Incline Db
25 x 10 x 1
32.5 x 10 x 4
Flys
15 x 10 x 4
Pushdown
4 bricks x 10 x 1
5 bricks x 10 x 4
_____________________
_____________________
12/5/15
Front Squat
60 x 10 x 1
80 x 5 x 1
100 x 2 x 1 (fatigued)
Pulldown
60 x 10 x 1
80 x 8 x 4
T Bar Rows
20 x 15 x 1
40 x 10 x 1
60 x 10 x 1
80 x 6 x 1
Curls
25 x 10 x 1
30 x 8 x 4
Rear Delts
7.5 x 50 reps
Hammers
15 x 20 x 3
____________________
____________________
14/5/15
Military Press
bar x 20 x 1
40 x 10 x 1
50 x 8 x 1
60 x 3 x 2
Dumbbell
20 x 10 x 1
25 x 10 x 1
25 x 9 x 1
Side Raises
5 x 10 x 2
7.5 x 10 x 3
Rear Delts
7.5 x 20 x 3
BTN Press
25 x 10 x 3
Shrugs/Arnie Press to burnout.
__________________________
__________________________
15/5/15
Leg Press
160 x 10 x 1
200 x 10 x 1
240 x 10 x 1
280 x 2 x 1
240 x 5/200 x 5/160 x 5/120 x 10/80 x 10
Hamstrings
5 bricks x 10 x 1
8 bricks x 10 x 3
Calves
40 x 25 x 4
Pushdown
5 bricks x 10 x 1
6 bricks x 10 x 1
7 bricks x 10 x 1
6 bricks x 10 x 1
Hammer Curls
15 x 10 x 3
Concentration Curls
7.5 x 8 x 3
BTH Tricep
10 x 15 x 3
________________
________________
18/5/15
Squat
60 x 10 x 1
100 x 5 x 1
125 x 6 x 5
Bench
60 x 10 x 1
80 x 7 x 5
3 Count
92.5 x 2 x 2
Incline
25 x 10 x 1
30 x 10 x 2
37.5 x 8 x 2
Flys
15 x 10 x 4
Pushdown
4 bricks x 10 x 1
6 bricks x 10 x 2
6 bricks x 4/5 bricks x 6 x 1
________________________
________________________
19/5/15
Front Squats
60 x 10 x 1
77.5 x 5 x 4
Bench
60 x 10 x 1
80 x 5 x 1
92.5 x 5 x 5
92.5 x 10 x 1
Paused Deadlift
60 x 10 x 1
100 x 3 x 1
120 x 3 x 8
Barbell Rows
60 x 10 x 1
70 x 10 x 3
Pulldown
60 x 10 x 1
80 x 10 x 3
Rear Delts
7.5 x 15 x 3
________________
________________
22/5/15
Squat
60 x 10 x 1
100 x 3 x 1
120 x 2 x 1
add belt
142.5 x 2 x 6
Bench
60 x 10 x 1
80 x 3 x 1
95 x 1 x 1
105 x 3 x 5
Block Pulls
120 x 5 x 4
Calves
40 x 25 x 4
__________________
__________________
1/6/15
Bench
T Bar Rows
Pulldown
Close Grip Pulldown
Chin Ups
Rear Delts
Incline Bench
__________________
__________________
2/6/15
Squat
60 x 10 x 1
100 x 1 x 1
120 x 1 x 1
140 x 1 x 1
155 x 1 x 1
162.5 x 1 x 1
170 x 1 x 1
High bar
100 x 3 x 3
SLDL
60 x 10 x 1
100 x 8 x 1
Hamstring Curls // Calves
3 bricks x 10 x 4 // 40 x 25 x 4
Leg Extensions
5 bricks x 10 x 2
7 bricks x 10 x 2
________________
________________
8/6/15
Bench
60 x 10 x 1
80 x 10 x 1
90 x 3 x 1
100 x 3 x 1
107.5 x 3 x 1
100 x 5 x 1
90 x 9 x 1
Shoulder Press
25 x 10 x 1
30 x 3 x 1
pre loaded bars
40 x 9 x 1
40 x 10 x 1
50 x 3 x 1
40 x 8 x 1
Side Raises
7.5 x 10 x 1
10 x 10 x 3
Pushdown // Curls
4 sets
_________________
_________________
10/6/15
Deadlift (Conventional)
60 x 10 x 1
100 x 6 x 1
add belt
140 x 3 x 1
160 x 2 x 1
170 x 1 x 1 PB
Sumo – no belt
140 x 2 x 1
130 x 3 x 1
Bench
Close grip
60 x 10 x 1
80 x 7 x 1
Normal
80 x 8 x 3
Barbell Rows
60 x 10 x 1
80 x 8 x 1
90 x 6/80 x 6/60 x 6 x 1
Close Grip Pulldown
50 x 10 x 1
70 x 8 x 3
Pulldown
40 x 10 x 2
80 x 8 x 3
T Bar Rows
40 x 10 x 1
60 x 10 x 3
Rear Delts
7.5 x 20 x 3
__________________
__________________
12/6/15
Front Squat
60 x 8 x 1
100 x 1 x 1
add belt
100 x 2 x 1
120 fail
Leg Press
160 x 10 x 1
200 x 10 x 1
240 x 10 x 1
280 x 6 x 1
300 x 2 x 1
120 x 15 x 1
Calves
40 x 25 x 4
Leg Extensions
4 x 10
Hamstrings
2 x 15
___________________
___________________
18/6/15
Squat (high bar beltless)
60 x 10 x 1
100 x 10 x 1
110 x 8 x 1
120 x 4 x 1
100 x 10 x 1
Bench
60 x 20 x 1
80 x 12 x 1
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1
Deadlift ( beltless)
60 x 10 x 1
100 x 10 x 1
120 x 8 x 1
130 x 5 x 1
100 x 20 x 1
________________
________________
23/6/15
Squat (Belt-No sleeves)
60 x 10 x 1
100 x 6 x 5
60 x 50 x 1 PB
25/6/15
Bench
60 x 10 x 2
80 x 10 x 4
Incline
4 x 10
Flys
2 x 15
Squat (high bar)
60 x 10 x 1
100 x 6 x 3
1000m row
Abs & core
27/6/15
Deadlift
60 x 10 x 1
100 x 10 x 3
Pulldown
4 x 10
Arms
____________
____________
8/7/15
Front Squat (beltless)
60 x 10 x 1
80 x 5 x 3
Bench
60 x 12 x 1
80 x 1 x 1
85 x 5 x 5
85 x 10 x 1
Deadlift
60 x 10 x 1
100 x 5 x 1
140 x 5 x 5
Pulldown
40 x 10 x 1
80 x 8 x 3
T Bar
60 x 12 x 1
_____________
_____________
9/7/15
Military Press
40 x 10 x 1
50 x 8 x 1
55 x 4 x 1
40 x 10 x 1
Fronts & Sides
7.5 x 10 x 2
10 x 10 x 2
Rears
7.5 x 20 x 3
BTN/Upright Rows
10 x 20 / 10 x 10 x 3
10 x 7 x 15
Squat (high bar)
60 x 10 x 1
100 x 5 x 1
120 x 3 x 3
Leg Press
160 x 10 x 1
200 x 10 x 1
240 x 10 x 1
280 x 5 x 1
160 x 10 x 1
Hamstrings
5 bricks x 10 x 1
7 bricks x 10 x 3
Calves
40 x 20 x 4
20 x 25 burn off set
Thanks for reading,
Boulder.
AodhanBoulder
10-04-15, 9:56 am
Connor Lutz Intermediate Program – Week One
13/7/15
Squat
60 x 10 x 1
100 x 5 x 1
add belt
125 x 6 x 5
Bench
60 x 10 x 1
80 x 7 x 5
3 count pause
92.5 x 2 x 2
Incline Bench
60 x 10 x 2
80 x 5 x 1
Pushdown
5 sets of 12
Dips
10 x 1
Flys
15 x 10 x 4
_________________
_________________
14/7/15
Front Squat
*no belt or sleeves*
60 x 5 x 1
77.5 x 5 x 4
Bench
60 x 10 x 1
80 x 5 x 1
92.5 x 5 x 5
92.5 x 6 x 1
Paused Deadlift
60 x 10 x 1
100 x 3 x 1
120 x 3 x 8
Pulldown
40 x 15 x 1
80 x 8 x 3
60 x 12 x 1
_____________
_____________
16/7/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 2 x 1
add belt
142.5 x 2 x 6
Bench
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
105 x 3 x 5
Block Pulls
60 x 10 x 1
100 x 5 x 1
120 x 5 x 4
___________
___________
17/7/15
Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
135 x 4 x 1
142.5 x 3 x 2
add belt
152.5 x 3 x 3
Overload Bench
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
100 x 3 x 1
112.5 x 3 x1 (should have been 3 sets but pec was tight)
_____________
_____________
Connor Lutz Intermediate Program – Week Two
20/7/15
Squat
60 x 10 x 1
100 x 5 x 1
add belt
130 x 5 x 6
Bench
60 x 10 x 1
85 x 6 x 5
3 Count pause
92.5 x 2 x 3
Incline
20 x 10 x 1
30 x 10 x 1
37.5 x 6 x 1
22/7/15
Front Squat (No belt, No sleeves)
60 x 10 x 1
85 x 5 x 3
Bench
97.5 x 4 x 5
97.5 x 8 x 1
Paused Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 1 x 1
add belt
130 x 3 x 7
BB Rows
60 x 10 x 1
70 x 10 x 3
T Bar Rows
40 x 10 x 3
Pulldown
60 x 10 x 1
80 x 10 x 3
Single Arm
30 x 8 x 1
Rear Delts
7.5 x 15 x 3
_______________
_______________
24/7/15
Squat
60 x 10 x 1
100 x 5 x 1
120 x 3 x 1
add belt
142.5 x 3 x 4
Bench
60 x 10 x 1
80 x 3 x 1
90 x 2 x 1
100 x 2 x 1
110 x 2 x 5
Block Pulls
60 x 10 x 1
100 x 5 x 1
130 x 5 x 3
Curls/BTH Triceps
15 x 15 x 3
________________
________________
25/7/15
Deadlift
60 x 10 x 1
100 x 5 x 1
120 x 3 x 1
add belt
140 x 4 x 1
147.5 x 3 x 2
157.5 x 3 x 2
Overload Bench
60 x 10 x 1
80 x 3 x 1
90 x 3 x 1
100 x 2 x 1
105 x 2 x 1
117.5 x 2 x 3
Leg Press
120 x 10 x 1
160 x 10 x 2
Calves
40 x 25 x 4
___________________
___________________
Connor Lutz Intermediate Program – Week Three
27/7/15
Squat
60 x 10 x 1
100 x 5 x 1
135 x 4 x 6 (Belt after 2nd)
Bench
60 x 10 x 1
82.5 x 7 x 5
3 Count Pause
92.5 x 3 x 3
_______________
_______________
28/7/15
Front Squat
(no sleeves)
60 x 10 x 1
80 x 4 x 1
add belt
90 x 4 x 4
Bench
97.5 x 4 x 5
97.5 x 6 x 1
Paused deadlift
140 x 3 x 6
Squat
add belt
142.5 x 4 x 3
Bench
97.5 x 4 x 5
97.5 x 6 x 1
Paused Deadlift
add belt
140 x 3 x 6
_____________
_____________
30/7/15
Squat
add belt
142.5 x 4 x 3
Bench
107.5 x 3 x 5
Block Pulls
140 x 4 x 4
Pulldown
30 x 10 x 1
70 x 10 x 3
T Bar Rows
40 x 12 x 4
Rear Delts
7.5 x 15 x 3
______________
______________
1/8/15
Deadlift
add belt
147.5 x 3 x 1
157.5 x 2 x 3
167.5 x 2 x 2
Overload Bench
120 x 2 x 3
____________________
____________________
Connor Lutz Intermediate Program – Week Four
4/8/15
Squat
130 x 6 x 4
Bench
82.5 x 7 x 5
3 Count Pause
92.5 x 3 x 3
Flys
10 x 12 x 5
BTH Tricep
10 x 15 x 4
Pushdown
6 bricks x 10 x 3
Dips
BW x 10 x 1
+10 x 15 x 1
+20 x 10 x 1
+30 x 7 x 1
______________
______________
5/8/15
Front Squat
(No Sleeves)
add belt
95 x 4 x 3
Bench
100 x 4 x 5
100 x 8 x 1
Paused Deadlift
add belt
147.5 x 2 x 8
___________________
___________________
6/8/15
Squat
add belt
147.5 x 3 x 2
150 x 2 x 2
132.5 x 5 x 2
Bench
112.5 x 2 x 5 (failed on 3rd set)
____________________________
Missed a deadlift day this week.....
____________________________
Connor Lutz Intermediate Program – Week Five
11/8/15
Squat
add belt
135 x 5 x 5
Bench
100 x 3 x 1
107.5 x 3 x 1
97.5 x 5 x 2
Dips
BW x 20 x 1
+20 x 12 x 1
+30 x 10 x 1
+40 x 6 x 1
BW x 25 x 1
___________________
___________________
15/8/15
Squat
add belt
147.5 x 3 x 2
160 x 2 x 2
137.5 x 5 x 2
Bench
100 x 3 x 1
107.5 x 3 x 1
97.5 x 6 x 2
Block Pulls
add belt
152.5 x 3 x 4
Pulldown
5 sets of 10
Flys
10 x 10 x 5
__________________
__________________
16/8/15
Deadlift
167.5 x 2 x 1
175 x 1 x 2 (Failed Both)
Overload Bench
125 x 1 x 4
Calves/Hamstrings
3 x 25/10
_____________________
_____________________
Connor Lutz Intermediate Program – Week Six
18/8/15
Squat
add belt
142.5 x 4 x 6
Bench
105 x 3 x 1
110 x 2 x 1
100 x 4 x 2
_______________
_______________
19/8/15
Front Squat
add belt
105 x 2 x 5
Bench
105 x 3 x 1
110 x 1 x 1
112.5 x 1 x 2
100 x 3 x 2
Deadlift
167.5 x 2 x 4 (failed on 2nd set)
__________________
__________________
22/8/15
Squat
add belt
142.5 x 3 x 1
155 x 3 x 1
167.5 x 1 x 2
142.5 x 4 x 2
Bench
105 x 3 x 1
110 x 3 x 1
100 x 5 x 2
Deadlift
140 x 3 x 1
add belt
157.5 x 1 x 3
Overload Bench
120 x 1 x 1
127.5 x 1 x 4
3 Count Pause
97.5 x 3 x 3
___________________
___________________
Connor Lutz Intermediate Program – Week Seven
24/8/15
Squat
107.5 x 1 x 3
Bench
72.5 x 1 x 3
Flys/Rear Delts
12.5 x 10 x 3 // 7.5 x 20 x 3
________________________
________________________
Connor Lutz Intermediate Program – Test Day
Squat
167.5
177.5
180 PB
Bench
115
122.5 Fail
122.5 Fail
Deadlift
175
187.5 Fail
All in all an inconsistent training cycle, which led to a an average end of cycle. A nice squat PB and easily hit my 95% on bench and deadlift but failed to push them any further. A combination of work and not eating enough definitely contributed to my performance throughout this training cycle. Onwards and upwards, two weeks rest and then into a new training cycle for Junior Nationals in Bournemouth, October 30th.
______________________________
______________________________
8/9/15
Squat (high bar)
60 x 10 x 1
100 x 3 x 1
120 x 3 x 1
135 x 3 x 1
150 x 1 x 1
100 x 10 x 1
100 x 3 x 1 (oly shoes, low bar)
Bench
100 x 3 x 1
Slingshot
100 x 10 x 1
120 x 4 x 1
130 x 3 x 1
140 x 1 x 1
Pulldown
40 x 15 x 1
80 x 10 x 3
100 x 5 x 1
40 x 10 x 1
BB Rows
60 x 10 x 2
80 x 6 x 2
__________________
__________________
10/9/15
Conventional Deadlift
120 x 10 x 1
120 x 5 x 1
Bench
80 x 10 x 4
Hack Squat
20 x 10 x 1
30 x 10 x 3
Calves
40 x 25 x 2
Getting back up to date now, just the current training program to add and we'll be there.
Thanks for reading,
Boulder.
AodhanBoulder
01-16-18, 2:20 pm
Sure has been an age since I wrote anything here. I've been plugging away in the gym, I still log everything but it's a pen and pad, never quite make sit to the forvm..Trainings been on and off but I've hit some good consistency at the back end of last year, I increased my total at my last meet by 50Kg... 200Kg (440lbs) Squat, 130Kg(some lbs..) Bench & 200Kg (440lbs) Deadlift @75Kg bodyweight.
Also got the cool opportunity to hook up with J-Dawg and Natural Guy at bodypower in the UK 2017. It was awesome to hit the ABC afterwards with them and squat some decent weights with a good bunch of people. Looking forward to the same this year and maybe even get them down to Nottingham to try some of Reds BBQ!
Going to try and update on my training going into my next meet 31st March 2018, I'll be competing raw w/wraps in the 75Kg class and will be aiming to qualify for the Nationals which are being held at bodypower 2018 in Birmingham in May..two weeks into a 12 week programme and everything is moving well. watch this space.
Thanks for reading,
Boulder.