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Post by Cormac on Nov 8, 2014 8:12:14 GMT -5
Pause front squats 176 x 5 (2 sec pause) 176 x 5 (2 sec pause) 176 x 5 (2 sec pause) 198 x 1 ( 2 sec pause) 220 x 1 ( 2 sec pause)
Overhead Press bar x 10 66 x 5 88 x 3 99 x 5 99 x 5 99 x 10
Ring chins bw x 5, 5,5 4,3
Dumbbell flat bench 66 x 7 66 x 6 66 x 6
rear delt flies x 15, 12.
First time doing standing overhead presses in a long time. Always a huge weakness of mine. Shoulders were pumped after doing the front squats and presses.
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Post by 3speed on Nov 8, 2014 10:15:37 GMT -5
Strong front squats. I don't see many people doing them. I'm a little curious though about why you perform them with a pause - not questioning the lift just wondering what benefit you get from it.
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Post by Cormac on Nov 8, 2014 13:23:56 GMT -5
Thanks man. I read an article on lift big eat big by Matt Mills who recommended doing them with a pause because it helps starting strength with the deadlift. Honestly though I just feel it way more in the quads when I do it this way. I feel it stops me from bouncing out of the hole and quads are one of my favourite muscles so I like really feeling that they've been worked.
I'm also glad im getting the hang of writing my lifts in pounds, and will continue to do this, don't want to confuse people who are not use to kilo's.
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Post by Cormac on Nov 10, 2014 18:24:58 GMT -5
10th of November 2014
(weight in pounds)
Bench; 176 x 5 176 x 5 176 x 9 (missed tenth rep) My low back has been killing me because of so much travel so i had no arch and no leg drive for any of these sets.)
Squats; 265 x 5 265 x 5 265 x 5
flat dumbbell bench 66 pounds each hand 66 x 8 66 x 7 66 x 6
1 arm rows 3 x 8 each hand weighted planks 3 x 30 secs sled drags 4 laps.
Low back is a little jacked up so had a conservative session. There was tons more in my squat and had I been able to arch and use some leg drive I would of hit more reps on my bench. First time squatting and benching for about 3 weeks.
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Post by Cormac on Nov 12, 2014 17:13:03 GMT -5
12/NOV/2014
SUMO DEADLIFTS
330 X 2 330 X 2 330 X 2 352 X 1
Seated db shoulder press (55lb each hand)
55 x 5 55 x 5 55 x 9 (pr)
close grip bench 155 3x5 chins x 8,5,3,2, db rows 2 x 8 back raises 2 sets.
low back still jacked up so I switched from conventional to sumo deadlifts. first time doing anything over 300lb on these,hand placement feels weird on these especially at lockout. Going to physio in the morning to sort out my back.
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Post by Cormac on Nov 14, 2014 16:27:08 GMT -5
14th nov 2014
weight in pounds
PAUSE FRONT SQUATS (2 sec pause)
180 X 5 180 x 5 180 x 5 202 x 1 224 x 1
OVERHEAD PRESS
103 X 5 103 X 5 103 X 11
Flat bench dumbbell press 55 3 x 10 ring pull ups 5,5,4,4 Weighted planks 3 x 30 secs kettlebell swings 5 rounds 30 sec on 30 sec off.
Lower back is not as sore. Hips are tight but feeling better today. Even got some light conditioning in. Overhead press needs tons of work. I want to hit 135lb x 5 at some point.
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Post by Cormac on Nov 17, 2014 17:53:25 GMT -5
MONDAY 17th NOV 2014.
BENCH PRESS 180 X 5 180 X 5 180 X 8 192 X 2 (2 SEC PAUSE)
SQUATS 275 X 5 275 X 5 275 X 5
FLAT DB BENCH (65LB each hand) 65 x 8 65 x 8 65 x 7
1 arm rows 65 x 10,8,8 weighted planks 2 x 30 secs Kb swings 2 x 1 min round.
Squats were very tough today. After 3 x 5 I had no power left for any singles or doubles. I was happy enough with my Bench though, work sets were smooth, probably even had more reps. Currently i'm trying to build a good base of strength before I start doing very heavy singles and doubles. Short term( within the next 3 months) Goals for squat 330 x 1 Bench 240 x 1 Deadlift 450 x 1 Overhead Press 135 x 5
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Post by Cormac on Nov 19, 2014 17:28:45 GMT -5
MONDAY 19th NOV 2014.
SEATED DB SHOULDER PRESS
55 X 5 55 X 5 55 X 10 #PR
DEADLIFTS 135 X 5 190 X 3 225 X 3 264 X 2 297 X 1 330 X 2
(80% of 1RM) 352 *15 x 1
Ring pull ups. 5,5,4,4,4 1 arm rows 3 x 8 curls 5 x 8.
Pretty good session tonight. I hit a *pr on the dumbbell shoulder press which should really help my standing press. I tried out multiple singles at 80% of my max for the first time on deadlifts. 15 total singles and my legs are pumped. Thanks for the recommendation lads. I'm gonna get a lot better at pulling singles this way. The last 5 singles were tough.
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Post by Cormac on Nov 21, 2014 17:00:56 GMT -5
FRIDAY 21st NOV 2014.
PAUSED FRONT SQUATS (2 SEC PAUSE)
185 X 5 185 X 5 185 X 5 207 X 1 229 X 1 ( ALL paused for 2 seconds)
OVERHEAD PRESS
110 X 5 110 X 5 110 X 10 *pr
DB BENCH 55- 2 X 10
RING CHINS 30 Total reps over multiple sets.
Overhead carries x 3
Front squats were heavy today. Very happy with my overhead press though. Definitely on track to hit 135 x 5.
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Post by Cormac on Nov 24, 2014 16:55:41 GMT -5
Monday 24th of November 2014
BENCH
185 X 5 185 X 5 185 X 7
Squats
286 x 5 286 x 5 286 x 6 (squat volume *PR)
DB FLAT BENCH 65 X 8 65 X 8 65 X 9
1 Arm rows 65 x10, 9,7 weighted planks 2 x 30 secs sleds x 6 laps.
Tried out my texas power bar today. I'l need a few sessions to get used to it for benching. Bench struggled a little today. Seems to lag behind my other main lifts. I was very happy with squats, first time hitting 286 pounds for 2 sets of 5 and a set of 6. The power bar is awesome for squats.
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Post by 3speed on Nov 24, 2014 18:22:13 GMT -5
Congrats on the PR.
I love the TPB for squat. The plates don't bounce around on me. However, I don't really like it for bench - too stiff.
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Post by Cormac on Nov 25, 2014 5:08:39 GMT -5
Thanks man, iv'e been feeling that pr coming for a while. Glad to finally hit it. The TPB is so stiff there is no whip whatsoever. It is awesome for squatting with. What bar would you recommend for benching?
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Post by 3speed on Nov 25, 2014 21:03:33 GMT -5
I don't really have a preference for a bench bar. I don't bench enough for it to make a difference. I actually make it a point to use different bars and benches when I train to avoid getting too used to a particular setup. That way, I don't get thrown off my game whenever I go to a meet.
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Post by Cormac on Nov 26, 2014 12:40:05 GMT -5
That's grand I have a couple of other barbells I can use, i'l mix it up every few weeks so I can decent on any barbell. There is a full power meet I can do next June. I'm not really eligible for any of the others but this gives me plenty of time to prepare. It's my first meet so i'm not sure what to expect. I won't try cut weight or anything though.
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Post by Cormac on Nov 26, 2014 16:55:45 GMT -5
Wednesday 26th of November.
Seated Db Shoulder Press.
55 x 5 55 x 5 55 x 9
Deadlift 135 x 5 220 x 3 264 x 2 297 x 1 341 x 1 363 - 12 x 1
rear delts 3 x 20 Light hammer curls 5x10 weighted back extension 1 x 20
Very average session tonight. Had a bit of bicep tendonitis flare up so I skipped doing rows or chins for accessories. Shoulder press was poor, struggled with all the sets. Deadlifts were ok, could of done more singles but I didn't want to put anymore stress on my biceps. I did lots of hammer curls and it took some of the pain away.
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Post by Cormac on Nov 28, 2014 17:07:11 GMT -5
Friday 28th of November 2014.
Paused Front Squats
bar x 8 110 x 5 135 x 3 155 x 2 176 x 1 187 x 5 (2 sec pause) 187 x 5 (2 sec pause)
Overhead Press
bar x 10 66 x 5 77 x 3 88 x 3 100 x 2 115 x 5 115 x 5
Notes: Exhausted after work. Didn't get to the gym until 8.30pm. Just had enough left in the tank for 2 work sets of each of the main lifts.
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Post by Cormac on Dec 1, 2014 19:01:53 GMT -5
Monday 1st of December 2014.
BENCH.
187 X 5 187 X 5 187 X 5 187 X 4 (All 4 reps paused)
SQUAT.
bar x 10 110 x 5 135 x 4 176 x 3 220 x 2 255 x 2 286 x 1 297 x 6 *pr
Paused close grip bench. 155 x 8 155 x 8 155 x 6
Rows 3 x 8 each arm. weighted planks 2 x 30 secs. KB Swings 4 x 40 secs
*Notes. Squat feels really strong right now. I should have no problem hitting 330lb for a single at this rate. Ive had some tendonitis so i'm being quite conservative with my bench. Don't want to irritate my shoulder or bicep. My paused benching needs a lot of practice so i'm going to mix pauses in with my touch and go training.
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Post by Cormac on Dec 3, 2014 18:55:40 GMT -5
Wednesday 3rd of December 2014.
Deadlifts
135 x 5 220 x 3 265 x 2 297 x 2 330 x 1 352 x 1 375 x 9 x 1 375 x 2 (1 minute rest between singles).
Deficit Deadlifts (off 1 inch deficit)
308 x 5 320 x 5 320 x 5 320 x 4 (stopped 1 rep short due to fatigue. not a movement I want to take chances with)
Neck harness x 25,15,15,20.
Tendonitis was bothering me again today so I avoided all pressing. I really see how multiple singles are harder than 1 set of all out reps with the deadlift. Didn't want to do any rowing or pullups as these movement really flare up the tendonitis. So I just hot up some neck work instead. Nothing worse than a skinny neck.
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Post by Cormac on Dec 6, 2014 5:32:49 GMT -5
FRIDAY the 5TH of December 2104.
Paused Front Squats
191 x 5 191 x 5 191 x 5 (all 2 sec pause).
Overhead Press
119 x 5 119 x 5 119 x 7 (volume Pr)
Board press 135 x 5 155 x 8 158 x 8
Rear delts 1x20, 2x 15, 3 x 12.
Weighted Plank 2 x 30 secs.
Sled drags x 8 laps.
*Notes. The front squat is starting to feel very heavy with the pause I may have to consider leaving the pause out soon. Hit an Overhead Press volume *pr, and my goal of 135 x 5 is still on track.
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Post by Cormac on Dec 9, 2014 8:32:43 GMT -5
Monday 8th of December. (last nights training).
Deadlift.
135 x 5 225 x 3 265 x 2 308 x 2 352 x 1 385 x 1 418 x 1 440 x 1 (Big *PR for me) Very solid pull had probably another 20 pounds in me.
Bench
187 x 5 187 x 5 187 x 7
Db bench. 55x10, 8,8. Rear delts x 20, 15,15,15. Weighted planks 2 x 30 secs
Tendonitis has been flaring up so I took a break from squats. Trying to get my shoulders in position for squats is causing a lot of pain so I decided to deadlift instead. Hit a massive *pr ive been chasing for a long time on Deadlifts. 200KG/440lb in Ireland is considered a respectable deadlift if you weigh under 200lb. Surprisingly enough I had a lot more in the tank but I decided to leave it as I like to be explosive with *pr attempts rather than grind them out.
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Post by Cormac on Dec 10, 2014 17:04:04 GMT -5
Wednesday the 10th of December 2014.
Deadlifts 135 x 5 220 x 3 265 x 2 297 x 1 308 x 1 330 x 1 341 - 12 x 1
Seated overhead lockouts.
132 x 8 132 x 6 132 x 6
Deficit deadlifts. 2 inch deficit.
308 x 5 308 x 5 308 x 7 (legs were exhausted)
Rear delts 3 x 15 Neck harness x 30, 20.
Notes. Deadlifts again today as i'm taking the week off squats. Went very light today after maxing out monday and got some good work in on the deficits. Did some lockout work as well as it doesn't aggravate my tendinitis.
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Post by Cormac on Dec 12, 2014 19:33:14 GMT -5
Friday the 12th of December. 2014.
Paused Front squats
198 x 5 198 x 5 198 x 5 (Didn't pause the last set. Shoulders were so fatigued).
Overhead Press
123 x 5 123 x 5 123 x 6 (left 1 rep in the tank)
Db bench 55 x 12,10, 8. rear delts x 15, 15, 12. weighted planks 2 x 30 secs. Db curls x 9, 8. Kb swings 2 x 40 secs.
Notes. Average session. Still on track with my goals for overhead press. In order to keep progressing with the front squats i'l have to stop the pause. My shoulders are fatiguing but there's plenty of power left in my legs.
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Post by Cormac on Dec 15, 2014 17:36:48 GMT -5
Monday the 15th of December 2014.
Bench.
189 X 5 189 X 5 189 X 6.
Squat.
308 x 3 308 x 3 *pr
Weighted Close grip push ups.
bodyweight x 10 22 x 10 22 x 10 22 x 7 22 x 6 Bodyweight x 8.
1 arm rows 66 x 10, 66x10. Rear delts 2 x 15 Weighted Planks 2 x 30 secs. Kb swings 2 x 40 secs.
Notes. Running on little sleep and knew I was squatting heavy so left the last set of bench at 6 reps. Squatted 308 by 2 sets of 3 which is a big PR for me. I should be good to hit my goal of a single at 330 lb next week. I substituted weighted push ups for db press just to change things up and keep it fun. In the new year i'm really going to need to address my Bench. Bench has always been a weak point for me so after I max out on squats i'm going to program alot of work for shoulders, pecs and triceps.
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Post by Cormac on Dec 18, 2014 18:01:03 GMT -5
Thursday the 18th of December. 2014.
Overhead Press. Warm Up 45 x 10 66 x 5 77 x 3 88 x 2 100 x 2 110 x 2 121 x 1
Work Sets. 135 x 3 135 x 4 ( So close to hitting my goal of 5) 135 x 3 135 x 2 135 x 2 135 x 3
Dumbbell Rows 65 x 10 76 x 8 76 x 8
Rear Delt flies 2 x 20
Seated dumbbell curls 1 x 15 1 x 10 ( complete failure both sets.)
Notes. First time in ages just doing a pure upper body workout. Solid enough session would of liked to hit 135 x 5 on the press but I got lots of volume in to make up.
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Post by Cormac on Dec 19, 2014 15:39:13 GMT -5
Friday the 19th of December. 2014
Deadlift.
Warm up 135 x 5 220 x 3 265 x 2 297 x 2 330 x 1
work sets. 352 - 12 x 1
Pause Bench
155 x 5 (2 sec pause) 155 x 5 (2 sec pause) 155 x 5 ( 3 sec pause, last rep pause for 5 secs).
Deficit deadlifts.
320 x 5 320 x 5 320 x 5
Weighted Planks 3 x 30 secs Band tricep extensions. 50 reps.
Notes. Mediocre session. Deadlifts were slow.
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