Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
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3,548
I'm having a wonderfully musical weekend this weekend and have trained lower body daily for about two straight weeks. So I decided to give it a day off.
Reverse fly with 15k tri grips into bicep curls (because reasons)
And I'm done. Back at it tomorrow with some heavy deficit deadlifts then a roadtrip right across the country (OK so its only about 150 miles but it sounds cooler if you say RIGHT ACROSS THE COUNTRY) to play a gig. I'm driving so will be putting up with a drunk Englishman, Welshman and a Scotsman (no it isn't a joke). Should be a laugh!
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
Little bit hungover - did some admin from work, pounded fluids and then hit.........
Deadlifts - from a deficit. Up to a 'max' then lots of heavy singles
30k x some
60k x some more
Triples with 80k / 100k / 120k / 140k
Doubles with 160k / 170k
Singles with 180k / 190k / 205k - not bad at all.
180k for eight singles. No straps were used and this was done in twenty minutes. Lovely
Feet up bench
Doubles with 60k / 70k / 80k / 90k
Singles with 100k / 110k / 116.25k - PR.
Double with 110k - this was a silly idea but I bet myself if I made it, I was done.
So we're done. All in about 40 minutes.
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
So the cross-country gig was fantastic - amazing drive over the Pennines with the sun setting (and back under clear skies free of light pollution), hilarious banter and a really fun venue made this a cracking experience. However, it did mean I left home at 4pm and got home at 4am!
A few hours sleep (and another gig today) and I'm back at it
Front squat
30k x 5 - two sets
40k x 3
50k x 2
Singles with 60k / 70k / 80k / 90k / 100k / 110k / 120k / 122.5k - called it there for max work
Back off
110k x 3 / 115k x 2 / 120k x 1 - grinder but felt good.
Bench
Doubles with 60k / 70k / 80k / 90k / 100k
Singles with 110k / 120k / 127.5k / 132.5k
Failed at 133.75k but no matter :-) Chuffed to hit 132.5k with reasonable speed!
And 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
Not such a great day today.
High bar squats - trying to make my knees track out. Unfortuntaly I either have such poverty flexibility or such stupid proportions that maintaining an upright torso is impossible.
Triples with 30k / 40k / 50k / 60k / 70k
Doubles with 80k / 90k / 100k / 110k / 120k - feeling OK.
Singles with 130k / 135k / 140k / 145k
Switched it up to low bar
Singles with 100k / 120k / 130k / 140k / 145k / 150k
Not bad but not feeling great. Hitting 150k whilst not feeling great is still a triumph I suppose..... However, my technique really needs to improve and I need to find the front squatting mojo that I have.
I am long legged and reasonably short torso'd which is why conventional deadlifting is superior for me - I wonder if I need to practice leaning MORE forwards with a low bar rather than focussing on the upright 'glorious' ideal Olympic squat.
Feet up bench
Doubles with 60k / 72.5k / 85k / 95k
Singles with 105k / 115k - fail. 110k - win. 115k - fail. 110k - win. 112.5k - win (just). I guess that counts as getting some volume in.
Well, you can't PR every workout and I have lifted an upper body PR or equal PR on four out of the last 5 days (two feet up bench / one feet down bench / one push press)
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
Another day another squat session - quick one before nights.
Front squat
Triples with 30k / 40k / 50k
Doubles with 60k
Singles with 70k / 80k / 90k / 100k / 110k / 117.5k - this felt like shit but went up anyway. 125k - make.
OHP - strict
30k x 5
Triples with 35k / 40k / 45k
Doubles with 50k / 55k
Singles with 60k / 65k / 70k / 72.5k / 73.25k - miss
And 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
Just a quick feeler session today - wide stance low bar squats. Feeling the technique and suchlike.....trying not to round over and keep the depth under control.
30k x 5 two sets
50k x 5
70k x 5
80k x 5
90k x 3
100k x 3
110k x 3
120k x 3
130k x 1
This might be a go-er.
Push press (couldn't be bothered resetting my gear!)
Triples with 30k / 40k / 50k / 60k / 70k
Doubles with 77.5k / 82.5k
Singles with 90k / 93.75 - missed twice but close.
91.25k - make
And done. Not bad.
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
Nights finished (AGAIN). Have done twelve night shifts in four weeks. Completely fired....
Low bar back squats with wide stance - going to keep practicing this.
30k x 5 two sets
Doubles with 60k / 70k / 80k / 90k / 100k / 110k / 120k
Singles with 130k / 140k / 145k / 150k / 155k / 160k - lost tightness in the hole but it still went up. This might work if I can get used to the depth required.....probably going to buy a belt shortly as well.
Bench touch n go
Doubles with 60k / 70k / 80k / 90k / 100k / 110k
120k flew up
127.5k
133.75k - PR. Bit of a grind but a new PR nonetheless
120k for 3 - dunno where this came from :-) BOOM!!!!
And stopped at that point. Two PRs on the bench will do me fine :-)
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
Deficit deadlifts
Rapid fire as usual - just aiming to keep the number of reps the same but add weight each time I lift (which will probably be weekly)
Triples with 60k / 80k
Doubles with 100k / 120k / 140k
Singles with 160k / 180k / 192.5k / 205k
Six singles with 185k
Feet up bench
Doubles with 60k / 70k / 80k / 90k
Singles with 100k / 110k / 116.25k / 120 - miss but got it further up than last time and that is surely a win :-)
And 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
Jon Broz (of Average Broz) says that pain is your body playing tricks on you. And after that rapid fire deadlift session......my back feels amazing :-D
Front squats - load and lift to a max single
30k for 3
40k for 3
then singles up to 125k
Strict OHP
Triples with 30k / 40k / 45k / 50k / 55k
Doubles with 60k / 65k
Singles with 70k / 73.25k - miss
71.25k - make. 72.5k - miss
60k for a triples and done.
And 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
So I'm changing my squat stance - going wider limits my depth and keeps me (more) upright. This is a work in progress but it is feeling pretty good so far.
High bar position
Sets of 5 - 30k / 40k / 50k / 60k
Triples - 70k / 80k / 90k
Doubles - 100k / 110k
Singles - 120k / 130k / 140k / 145k - 150k - so damn close but just couldn't finish the top third! Gutted cos it flew out the hole
Triples with 120k / 120k
As I say, a work in progress but one that I feel will be productive
Bench
Triples 60k / 70k / 80k
Singles with 90k / 100k / 110k / 120k / 130k / 135k - and there it is.
A THREE HUNDRED POUND BENCH. Wouldn't count on the platform (very short pause) but I have finally, without a Slingshot or a belt, benched 300lb.
Onwards to 315lb :-)
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
Am going to take every 3rd or 4th day off lower body work - order of exercises will go dead / front / back / ? front again or rest. However, upper body seems to response to lots of max work so.......
Feet up bench superset with 5 reps on barbell rows with same weight
30k x 3
60k x 3
70k x 3
80k x 2
90k x 2
100k x 2
110k x 1
118.75k x 1
120k x miss - not quite there although hit the bb rows anyway!
And some abs. And done :-) A nice 15-20 minute blast and an upper body pump for the win.
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
Excellent meeting with my research team in the bag - hit some lifting afterwards on a bit of a high
High bar wide stance back squats - I lose upper back tightness and don't fire the hips as well with heavier weights so that is something to focus on. Weights I could fight up with a low bar position are lost.
Anyway - beat last sessions weight so that is something.
Fives with 30k / 40k / 50k / 60k
Triples with 70k / 80k / 90k
Doubles with 100k / 110k / 120k
Singles with 130k / 140k / 150k - missed two thirds of the way up AGAIN. Irritating!!!
Singles with 140k / 147.5k - this wasn't too hard! Once I get in the zone, it gets better.
Bench feet down
Doubles with 60k / 70k / 80k / 90k / 100k / 110k
Singles with 120k / 130k / went for 136.25k but had a massive hamstring cramp so didnt' take it.
120k x 4 - PR. This was NICE.
And done. 40 minutes.
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
My 'lighter day' today - Front Squats to a heavy single +/- back off and overhead work (I wanted to push press today) +/- back off sets
Front squats
30k x 5 two sets
40k x 5
50k x 3
Doubles with 60k / 70k
Singles with 80k / 90k / 100k / 110k / 120k / 126.25k - nice. 131.25k choked me out on the way down
Triple with 115k for back off.
Push press
30k x 5
40k x 5
50k x 4
60k x 3
70k x 3
80k x 3
85k x 1
91.25k x 1
93.75k - miss
Down to 80k for two doubles. All done in my 40 minute window.
Showered then decided to do a little back work just because its Saturday and I had a little free time. Tis a lovely sunny day and I think we're going to go for a walk and some alcoholic beverages later
Bb rows
60k x 8
80k x 8
100k x 10
110k x 8
120k x 5
130k x 5
And 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
High bar wide stance squats with a bit of a hangover
30k x 5 two sets
Triples with 50k / 60k / 70k / 80k / 90k / 100k
Singles with 110k / 120k / 130k / 140k / 147.5k - PR with this stance.
Slingshot bench
RAWR - Triples with 60k / 80k
Add Slingshot - Triples with 100k / 120k
Singles with 135k / 145k / 155k / 160k - not bad. Felt weird but should really help the bench.
Goals - a 400lb Slingshot bench. This will surely lead to my second goal - a 315lb bench.
Lovely.
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
Rack pulls - so apparently heavy benching daily and playing guitar for five hours on Sunday doesn't help your grip.....
Triples with 60k / 80k / 100k / 120k / 140k / 160k / 180k
At 200k, my grip held up for two reps. Added straps for the third.
Triples with 220k
Doubles with 230k
Singles with 240k
Double with 220k
Feet up bench
Doubles with 60k / 70k / 80k / 90k
Single with 100k / 110k flew up / 120k - got it 2/3rds of the way up. / 115k - nice.
100k x 5 (just to show I still do sets more than 3)
And done. Bit of a longer session today but no matter :-)
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
Back and posterior chain was sore from the rack pull party so went with a 'rest day' which means upper body pumpathon (lower weight more reps = active recovery, right?! Or something).
Db press vs Db rows vs 1 minute planks - only rest was to change the weights
20k x 10
30k x 10
40k x 15
45k x 10
Spoto press
60k x 10 vs 45k db rows x 10
80k x 10 vs 45k db rows x 10
80k x 10 vs 45k db rows x 10
And some quick planking. 20 minutes of rapid fire work and I'm done. Back to the grind tomorrow :-)
My journey to a 1000 total from a beginner....achieved!