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Post by Cormac on Dec 13, 2020 22:25:16 GMT -5
Day 4
Close grip bench 80kg - 5 x 5
Rows - 5 x 10
Deadlift 160kg - 15 x 1
Notes. Not a ton of volume but happy to get some extra work in for the week.
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Post by Cormac on Dec 14, 2020 23:14:20 GMT -5
Day 1
Bench 97.5 kg - 5 x 3
Rear delt fly 4 x 15
Curls 4 x 10
Notes. Felt very heavy probably due to training bench 2 days consecutively. My wedding anniversary is this Wednesday so I’m trying to get some workouts done early this week.
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Post by Cormac on Dec 17, 2020 21:50:36 GMT -5
Bench paused 112.5kg x 1
91kg - 5 x 4
BB Rows 85 - 3 x 8
Single arm z press 16kg - 2 x 10 each arm
Y raises 3 x 10
Notes. Top set was a grind but the younger iteration of myself definitely wouldn’t have had the strength to grind through. I’m not as explosive as I once was but I definitely have more grinding strength now.
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Post by Cormac on Dec 20, 2020 20:19:53 GMT -5
Day 3
Close grip bench 82.5kg - 6 x 5
Stiff legs 80kg x 7 100kg x 7 110kg x 7 115kg x 7
Lat pull down 4 x 10
Shrugs 90kg - 2 x 12
Notes. Light bench day and Deload deadlift.
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Post by Cormac on Dec 22, 2020 23:39:56 GMT -5
Day 1
Bench 100kg - 5 x 3
Barbell row 90kg - 3 x 6
Hanging leg raise/high touch 3 x 8
Rear delt fly 2 x 15
Curls 2 x 8
Notes. Pretty good volume at this weight on bench for me. Making steady progress on this lift.
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Post by Cormac on Dec 24, 2020 20:45:50 GMT -5
Day 2
Deadlift 200 kg x 1 160 kg x 8
Notes. Just time for a quick deadlift tonight. Happy Christmas everyone!
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Post by Cormac on Dec 27, 2020 21:46:27 GMT -5
Day 3
1). Paused bench 92.5kg - 5 x 4
(Neck work in between each set of bench)
2). Neutral grip bar overhead press 3 x 8
3). Towel grip rows - 3 x 12
4). Curls - 4 x 8
Notes. Hard to make it in to train over the Christmas holidays but I managed to sneak in this session. Paused bench is moving well, this would be more of a moderate day.
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Post by Cormac on Dec 28, 2020 21:03:17 GMT -5
Day 1
Deadlift 162.5 - 3 x 5
Chin ups - 4 x 5
Leg curls x 20,15,12 each leg
Shrugs 95 - 3 x 12
Hanging leg raise high touch 2 x 8
Notes - deadlift felt very good in terms of set up and bar speed. Probably a little bit low on volume but honestly 3 working sets of deadlifts tires me out these days.
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Post by Cormac on Dec 30, 2020 22:42:59 GMT -5
Day 2
Close grip bench 85 - 4 x 5
Neck work in between sets
Barbell row 90 - 3 x 8
Skull crusher 3 x 8
Rear delt fly 3 x 12
Notes. Another productive bench session, my lighter day during the week but I feel all these sessions are adding up to something big.
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Post by Ryan on Dec 31, 2020 9:20:14 GMT -5
picking up steam :-)
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Post by Cormac on Dec 31, 2020 17:34:01 GMT -5
Thanks Ryan, hoping for 2021 to my best yet from a bench standpoint. Happy New Years!
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Post by Cormac on Jan 3, 2021 22:01:54 GMT -5
Day 3
Bench Touch n go 100 - 2 x 5
Bench 5 sec pause 90 - 2 x 3
Neck work in between sets
Lat pull down 4 x 10
Shoulder press neutral grip bar 2 x 8
Notes. Not the tidiest set of bench I have done from a technical standpoint but good to be repping 2 plates by 5 on bench again. Been a long time for me.
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Post by Cormac on Jan 4, 2021 22:09:32 GMT -5
Day 1
Deadlift 165 kgs x 8
Box squat 120 kg - 3 x 5
Hanging leg raise 3 x 10,8,8
Curls 3 x 10,8,7
Shrugs 100 kgx 12,10,10
Notes. Probably could have done ten on dead’s had my conditioning been better. Been a long time since I’ve ran , at least 8 months. I really don’t enjoy cardio but it definitely would help.
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Post by Ryan on Jan 5, 2021 9:17:11 GMT -5
"I really don’t enjoy cardio but it definitely would help..." <-- famous last words! lol
Just keep in mind that everything you do requires recovery. Cardio work gets recovered from the easiest, so your body handles that first. If you dont fully recover from a training modality, you won't adapt to the stress imposed, not by that modality or any other you're imposing concurrently. So be careful about multiple concurrent stressors (cardio, resistance, mental stuff, etc) if you're after a specific response (strength gains).
I am not saying to neglect conditioning, but I am suggesting you limit it in terms of frequency and duration. Maybe lean toward a 2-day-per-week HIIT approach like pushing a prowler or something like that rather than setting off on a 20-30min steady-state jog. Obviously, prowler work is also going to need to be recovered from like anything else, but at least that kind of work dovetails with general strength training, rather than tugging against it. Steady-state movement over extended periods of time is catabolic and enormously stressful from an orthopedic perspective, unless there's energy return involved in the movement (like with cycling), and even then, the energy return you get from peddling a bike only mitigates some orthopedic issues that are common to running; it still chews up muscle tissue and causes you to become lean and weak over time. In other words, cycling won't impose a "hundreds-of-lbs-of-force-per-step" on your body the way running will so it will not mess up your knees, hips and feet nearly as quickly as running if at all, but it will still chew up and spit out muscle tissue. Resistance training is by nature anabolic, so we're talking about competing forces here.
Don't get me wrong, there is no reason to AVOID steady state duration work, but just know that the more time you spend with that modality, the less mileage you will get out of the energy spent in resistance training, and the quicker you'll grind up and burn out over the long haul.
Honestly, if you just get yourself a pedometer (one of the fancy step counting bracelets or watches) and just aim to keep your step count at or near 10k steps a day, you'll probably wind up plenty conditioned for daily living and PLing.
Definitely not gospel, but worth keeping in mind if your primary focus is gaining strength.
My two cents.
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Post by Cormac on Jan 7, 2021 1:12:24 GMT -5
Day 2 Bench paused 90kg - 8 x 3
Lots of neck work
Towel grip rows- 4 x 10
Notes. Medium weight bench day, in and out fast, didn’t have much time for accessory work. Thanks Ryan for the info regarding cardio, I’m inclined to agree and as always your knowledge is appreciated. still haven’t implemented and quick HIT just yet, I’m in a cold shed right now, lots of snow in Michigan so I’m still just hitting fast weights sessions.
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Post by Cormac on Jan 9, 2021 11:25:54 GMT -5
Day 3
Floor press with neutral grip bar 75kg - 6 x 5
Pause Squat 100kg x 3 110kg x 3 120kg x 3
Barbell rows 60kg - 4 x 15
Leg curls - 3 x 20,20,
Curls - 2 x 8
Shrugs - 2 x 12
Notes. Tried a little variation on bench for my lighter day, i'm not entirely sure how much this will translate to regular bench pressing but the stability of the neutral grip bar and the thick handles make this a challenge for me, I will still keep the majority of my bench to competition style and just add in a small bit of variation on light days. I have started playing with squats again, I really haven't squatted in probably close to 2 years. Let's see where I can take this.
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Post by Ryan on Jan 12, 2021 8:53:19 GMT -5
I like floor presses, personally.
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Post by Cormac on Jan 12, 2021 22:09:26 GMT -5
Day 1
Bench - 102 kg - 5 x 3 touch n go
Lots of neck work
Kneeling press - 3 x 8
T rows - 3 x 10
Skull crushers - 3 x 10
Notes. Heavier bench day was so so.
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Post by Cormac on Jan 13, 2021 23:51:02 GMT -5
Day 2
Deadlift 170kg - 5 x 3
Box Squat 125kg - 3 x 5
Shrugs - 3 x 20
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Post by Ryan on Jan 14, 2021 12:33:29 GMT -5
did you do any competition-style squatting yet? If so, how did it go?
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Post by Cormac on Jan 17, 2021 20:17:25 GMT -5
did you do any competition-style squatting yet? If so, how did it go? I’ve just been doing box squats and pause squats at the moment. Really just playing around for now, I have some big changes happening here shortly including the birth of my first child in a couple of weeks. I’ll have to see how training changes when he’s born. I’ll have to prioritize what’s most important and remove the other stuff to save time. Day 3 Close grip 80kg x 5, 85 x 5, 90 - 2 x 5, 80 x 8 Pause squat 105kg x 3 115kg x 3 125kg x 3 Barbell row 65kg - 3 x 15 Notes. Kind of a push pull legs day. I’m looking into buying a safety bar so I can do some reps on squats.
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Post by Ryan on Jan 19, 2021 10:49:41 GMT -5
congrats on the little boy!
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Post by Cormac on Jan 19, 2021 15:12:52 GMT -5
congrats on the little boy! Thank you =)
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Post by Cormac on Jan 19, 2021 15:14:37 GMT -5
Yesterday's training
Bench paused 57 x 5 67.5 x 5 80 x 2 90 - 5 x 2 67.5 x 10
deadlift 172.5 - 2 x 3
Notes. Started the Bas Barbell big bench program, I had good success with it in the past. It starts off pretty light just 90kg for five doubles.
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Post by Cormac on Jan 22, 2021 11:36:22 GMT -5
Bench paused 57 x 5, 67.5 x 4, 80 - 2 x 3, 85 2x2, 90 - 2 x 1, 80 x 4
67.5 x 10 tng
Chin ups 5 x 5
Neck work x 6 sets
Notes. Second day of the bas barbell bench program and some quick accessory work, feels nice and light so far.
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