Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
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Squat / bench day
High bar
90 for 3 sets of 8
135 * 5
180 * 3
225 * 2
242 * 2
255 for 4 sets of 2 and one set of 4 (because I missed my minute slot so banged out the last two doubles together)
Bench rep-party (up to a 5RM - taking small jumps in this once I get close. Using this to get plenty of rep tastic work in but repping out with the slinger)
90 * 8 two sets
135 * 5
180 * 5
225 * 5
232 * 5
238 * 5
242 * 2 - just ran out of gas. BRING ON THE SLINGER
242 * 8 - with slingshot. all paused.
255 * 7 - with slingshot. all paused.
And some sets of tricep extensions with 50lb db. Boom.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Squat / bench night
Took it a little easy on the squats after the two circa max days (130k for 2 high bar and 142.5k for 3 low bar).
Warmed up - paused squats.
90 * 8 three sets
135 * 5
180 * 5
225 * 5
242 * 5 three sets
Bench - up to a max paused single
90 * 8
135 * 5
180 * 5
200 * 3
225 * 1
232 * 1
242 * 1
255 * 1
265 * 1 (PR) - first time I've paused this and got it up. 120k has been a big barrier for a little while. Boom?
Add slingshot.
275 / 290 / 310 for singles. Was running a little short on time so just hit the three singles up to max. Unracking 140k felt great - even if it was seriously ugly! Stalled on the way up and basically fought for about ten seconds (or so it felt) to lockout! But racked it :-)
Bb curls
90 * 10 three sets.
And done. Another successful expedition into slingshot territory. OHP on Saturday - might take it a little light after this session but we'll see. I'd normally have two days off but schedules dictate etc :-)
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Squat / bench assistance.
Thanks to the mighty Dan Green, am high bar squatting twice a week and low bar once a week. What I do on these days depends on what has gone before - am going to 80% and seeing where we go from there.
High bar
Warmed up
90 * 8 three sets
135 * 5
180 * 5
225 * 3
265 for 6 sets of 3 - fast and explosive for the most part!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
So I had a shitty on-call. Squatting is postponed until Wednesday when I will be fully recovered and ready to roll with vengeance. However, I had the need to do a little extra work
Slingshot pushups
Set - do situps - do another set
Three rounds. Many many pushups were done! Extra tricep work can't go amiss can it? :-)
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Squat day - rep emphasis
Aim: Hit 80% low bar for up to 10 reps
Warmed up
90 * 8 three sets
135 * 5
180 * 5
225 * 3
242 * 1
265 * 1
290 * 9 - pleased with this
Deadlifts - up to a heavy single
180 * 5
265 * 3
315 * 2
350 * 1
400 * 1
420 * 1 - real grinder so stopped it there
Stiff legs
315 * 8 2 sets
Next time around I'm going to stick to this as a hypertrophy week maybe hitting reps on a variation, reps on the rep days, heavy on the heavy days to give me a change up - I did a heavy double last week and hitting heavy doubles and singles week in week out will lead to stagnation. Anyway, lesson learned. Felt good though!
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
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As its my heavy week before a deload next while I'm on nights, got my front squat on
Front squat
90 * 3 three sets
110 * 3
135 * 2
160 * 2
185 * 2
205 / 230 for singles - 247 - miss - this was too big a jump and I was annoyed.
Back to
205 * 2 / 220 * 1 / 235 * 1 / 242 * 1 - PR!!! Boom.
Lateral raises
15k tri grip for four sets to failure
Tricep extensions
20k db for three sets
So, a PR in the front squat, a PR in the bench just gone - going to take two days off and hit my big low bar squat PR's on Thursday after my oncall! Not bad for my first attempt at programming a cycle. A week off and then I'll do it all again (but properly!)
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
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And so after my two loooong 13hr on calls - heavy squat day!
Warmed up
Bar * many three sets
90 * 3 two sets
180 * 3 two sets
225 * 2
265 / 300 / 320 / 348 (157.5k) singles PR
352 (160) - missed about a third of the way up, just ran out of gas out of the hole
Dropped to
310 (140k) for two triples
Boom. Started late so just nailed heavy squats and left with a nice PR single. That'll do :-)
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
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Another quick deload - timed singles.
Squat (low bar)
Up to 265 for 10 singles with 30 sec between. Went to absolute full depth and then back up with violence. Simples.
Sumo deads - doubles
180 for a few
225
265
315 for 4 doubles
330 for 2 doubles
Sumo's are going to be an assistance exercise. I cannot keep low enough to actually squat off the floor without my ass shooting up and doing a wide stance stiff legged deadlift. It isn't pretty. In fact, I might use them as assistance on my hypertrophy weeks (repping out on these on the lighter weeks can leave me practicing heavy conventionals on the heavier weeks. Or something).
Convential pulls
330 for a couple of singles - no problems.
Some light arm work (cos its a deload - why not) and done. Getting ready for night shifts again. Sad face.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Start of cycle 2
High bar explosive squats
Warmed up
90 * 8 three sets
135 * 3
180 * 3
225 * 2
265 *2
275 for 8 sets of 2 60 secs rest - these were all awesome. Shot up without a hitch - am thinking about upping the weight to around 300lb and keeping the rapid sequence of doubles but we'll see.
OHP - have been cheating slightly whilst my shoulder improves - starting from my chin level. Am now going to start right from a proper clavicle height rack position.
90 * 5 two sets
110 * 5
125 * 3
138 * 3
148 * 3 (67.5k)
159 * 1 (72.5k) - proper grind but went up - then dropped to 135 * 5 x 3 rest paused
Lateral raises
15k trigrips for three high rep sets
Tricep extensions
Planks for abs. Done.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Cycle 2 hypertrophy week - squat day.
In the style of AB, went HOOOOOOGE this day. My legs are now shaking and it hurts to walk......recovery bath awaits!
Squats (low bar)
90 * 8 three sets
135 * 5
180 * 3
225 * 1
265 * 1
275 / 282 / 290 / 293 for sets of 6. Boom. 132.5k for 6 aint bad. Can you say volume?
Deadlifts! Am removing the deficit and seeing how we roll. So after rolling around on the floor for a few minutes
180 * 5
265 * 5
315 * 2
350 for 2 sets of 5
375 * 5 - these were all basically speed pulls. Completely crushed and given the preceding volume, an excellent result.
Planks for abs and out.
My journey to a 1000 total from a beginner....achieved!