My digital notebook

New cycle. I got a new job so I am not sure if I can keep up training 4 times a week since I also want to go to MT again and I don't know yet how my schedule will be at the new job.

Schedule for lifting might look like this:

If only 3 days

Day 1
Squat d1
Bench d1

Day 2
Deadlift d1
Bench d2

Day 3
Squat d2
Bench d3
Deadlift d2 (if recovery is no issue).

If 4 Days

Day 1
Squat d1
Bench d1

Day 2
Deadlift d1

Day 3
Squat d2
Bench d2

Day 4
Deadlift d2
Bench d3

Assistance will mostly be the same, depending on feel/time:
vertical + horizontal pull
rear delt
shoulder
bicep
abs

I am still figuring out how to properly program the assistance.

Anyway,

Day 1 of the new cycle!:

Squats
92,5 kg x 6 x 6

Bench press
60 kg x 5 x 5

Seated bicep curls
8 kg x 4 x 12

Chin ups
4 x 3

Face pulls
15 kg x 3 x 20

Cable lateral raises
2,5 kg x 3 x 10

Yates Rows
50 kg x 3 x 12

Planks
2 x 1 minute

Bodyweight 88,4 kg
 
Bench press
40 kg x 8
47,5 kg x 6
55 kg x 2 x 4
62,5 kg x 2 x 3

Sumo deadlift
120 kg x 5
120 kg x 2 x 3

Romanian deadlift
52,5 kg x 3 x 8

Pendlay row
52,5 kg x 4 x 8

Chin ups
I wanted to complete 14 reps.
3, 3, 3, 2, 2 and 1 rep.

Rear delt fly
8 kg x 3 x 12

Shrugs
26 kg x 3 x 15

Barbell bicep curls
Bar x 3 x 13

Cable crunches
30 kg x 3 x 13

Tricep pushdown
10 kg x 3 x 15

Bodyweight 87,7 kg
 
Muay thai

Warming up
Lots of running and calesthenics.

Partner drills
Defend lowkick and counter with cross hook cross to the body, elbow with same arm.

After that switch elbow with another hook and lowkick.

After that switch the hook and lowkick for a liverkick.

Defend jab cross and counter with inside lowkick, cross, hook, cross and step trough knee and elbow.

Block jab cross and counter with liverkick, teep and lowkick.

Clinch drills with throws.

A few rounds of sparring.

Technique is still there, conditioning isn't. Sparring went better than expected after such a long layoff. I will go more regularly again now that I am settled in the new house and I don't have to do shit in the evening after work.

Good session. Looking forward to the next one.

Bodyweight 88,1 kg
 
Squat
Setting an 8RM today. Aiming for 112,5 kg since that was my previous 5RM,

112,5 kg x 7
Last rep was a fail.
Then I had to do 3x5-6 with the same weight.
112,5 kg x 3
112,5 kg x 2
112,5 kg x 1

This session sucked big time. I just didn't have it in me and it pisses me off. Last month when I hit this for a 5RM I did 3x3 after it. Now I couldn't even get 3x3 when I should have got 3x5. I consider this an offday and I learn from it that I should not be picking numbers that are too high. Next week I am supposed to set a new 5RM. I think I will settle with 115 kg just to see where I am at.

After the failures on the squats I had some pain in my shoulders and elbows. I need to film my volume sets this sunday and have my form checked.

O yeah, I also need to eat more. I want to gain weight but I am not. Dreamerbulk here I come.

Bench press
Just an amrap session today to determine a training max for next week.
62,5 kg x 10.

I could have got more but it felt very weird. I was afraid I put uneven weight on the bar cause I had to push harder on one side. If that was the case I had to do the set again so I just stopped at ten. I put even weight on it so it just was my bad form probably.

Deadlift (conventional)
115 kg x 2 x 6

Lat pull down
55 kg x 3 x 8

Kroc rows
26 kg x 3 x 8

Ab wheel roll out
3 x 10

Face pulls
15 kg x 3 x 20

Shoulder external rotation
1,25 kg x 3 x 10

YTWL x couple times with 1 kg.

Note: Squats sucked hopefully it will go better next time when I set a new 5RM. Aiming for 115 kg just to be conservative.

Another note: more food and sleep.
 
Bench press
65 kg x 4 x 3
60 kg x 3 x 6

Squat
100 kg x 5 x 5
Didn't do limber 11 as a warmup today, I usually do. I don't know if that led to the next but I will not Skip them again: the squats felt harder then they are supposed to. I filmed my last set and I didn't hit proper depth on all reps. My shoulders are feeling beat up after squats. I might want to look in some more prehab/corrective work for my shoulders and upper body. I also have rounded shoulders and forward head posture due to a lot of sitting behind a desk

A form check is very welcome.



Seated bicep curls
10 kg x 4 x 12

Chin ups
4 x 3
1 x 4

Yates row
52,5 kg x 3 x 12

Face pulls
15 kg x 3 x 20

Lateral cable raises
2,5 kg x 3 x 12

Planks
2 x 1 minute

Bodyweight 87,9 kg
 
Reminder for next time: break at hips/put your behind to the back and then flex at knees.
 
Bench press
40 kg x 8
47,5 kg x 2 x 6
57,5 kg x 2 x 5
60 kg x 2 x 4
65 kg x 3 x 3

Deadlift
122,5 kg x 5
122,5 kg x 2 x 3
122,5 kg x 2,5, tweaked my lower back on the 3rd rep when the bar was almost locked out. Now I am walking funny. I hope it isn't injured cause this doesn't feel good. I didn't fully brace my abs I think.

Pendlay rows
52,5 kg x 4 x 10

Romanian deadlift
52,5 kg x 4 x 8

Chin ups
Wanted 15 reps
5 x 3

Shrugs
30 kg x 3 x 12

Rear delt flyes
8 kg x 3 x 12

Ez bar curls
Bar with 25 kg x 10
Same x 2 x 8

Cable crunches
30 kg x 3 x 15

Did some extra stretches for my lower back but that didn't seem to help. I will probably skip muay thai tonight to give it some rest. Hopefully it heals fast.

Bodyweight 87,5 kg.
 
Back is still fucked. No squatting tomorrow. Will do some leg extensions and curls to keep my legs busy. Bench and upper body assistance stays the same for the workout.
 
Bench press
With feet in the air so back stays flat.
65 kg x amrap resulted in 9 reps.

CGBP
60 kg x 3 x 5

Leg extensions
25 kg x 4 x 12

Lat pull down
55 kg x 4 x 8

Chest press machine
40 kg x 4 x 12

Leg curls
25 kg x 4 x 12

Kroc rows
26 kg x 4 x 8

Seated hammer curls
10 kg x 4 x 12

T Curls or something
8 kg x 4 x 10

Seated dumbell skullcrushers
8 kg x 4 x 12

Chest supported rear delt flyes with thumb up
4 kg x 4 x 15

Face pulls
15 kg x 4 x 20

Tricep extensions
15 kg x 3 x 15

Shoulder external rotation
1,25 kg x 3 x 12

Cable front raises
2,5 kg x 3 x 12

Chest supported rows
25 kg x 2 x 12

Bodyweight 87,1 kg
 
Bench press
70 kg x 4 x 3
62,5 kg x 3 x 8

Seated bicep curls
10 kg x 4 x 12

Yates rows
55 kg x 3 x 15

Chin ups
3, 2, 2, 3, 3

Face pulls
15 kg x 3 x 20

Cable lateral raises
2,5 kg x 3 x 13

YTWL
4 kg x 3 x 5

Planks
1 minute

45 seconds side plank both sides

88,2 kg bodyweight this morning
 
Bench press
42,5 kg x 8
50 kg x 2 x 6
57,5 kg x 2 x 5
67,5 kg x 2 x 3
75 kg x 2 x 1
Last two singles flew up like they were nothing :).

Romanian deadlift
52,5 kg x 5 x 8

Pendlay rows
52,5 kg x 4 x 12

Back is a lot better then last week but I sill wait a little longer before I squat and dl again. I am also in doubt if I should adjust the volume or just continue with the same weights and programming.

Chin ups
Wanted at least 16 reps
2 x 4
3 x 3

Shrugs
30 kg x 3 x 12

Rear delt fly
8 kg x 3 x 14

Plank
1 minute

Side plank
30 secs each

Barbell bicep curls x 3 x 12
 
Looking through your posts, it looks like you're suffering from beginner over-analyzing syndrome (very common, I had it too).

Some advice: keep doing consistent work, keep working on form until you feel comfortable with the execution of all the lifts (don't push to the limits if you don't), keeping increasing your overall volume, don't get fixated on 1RMs, do more volume in the upper body.
 
miaou said:
Looking through your posts, it looks like you're suffering from beginner over-analyzing syndrome (very common, I had it too).

Some advice: keep doing consistent work, keep working on form until you feel comfortable with the execution of all the lifts (don't push to the limits if you don't), keeping increasing your overall volume, don't get fixated on 1RMs, do more volume in the upper body.
Click to expand...

You are right about that, over-analyzing.

Thanks for dropping by and for your advice, I will try to follow it. I am trying to up the volume of upper back work and pressing. I switched from benching 1/2 (SS) times a week to 3 times and it already feels better. Got a long way to go but hey, the time is there as well :).

And about form, I am still figuring out what stance I like the best with squats, sumo and conventional deadlift. With squats I feel the heavier I go the wider I want to place my feet without knowing if it helps but it just feels better. And when I squat lighter weights the wide stance feels weird and I want to place them more narrow, lol.
 
Bench press
Amrap with 67,5 kg.
67,5 kg x 9
60 kg x 4 x 8

Kroc rows
26 kg x 4 x 10

Lat pull down
55 kg x 2 x 10
55 kg x 2 x 8

Seated bicep curls
10 kg x 4 x 10

Superset with
Seated dumbell skullcrushers
10 kg x 4 x 10

Squats
A lot of sets with the bar to see how my back feels
60 kg x 2 x 10
Felt allright.

Chest supported rear delt flyes
6 kg x 10
4 kg x 3 x 15

Face pulls
15 kg x 3 x 20

Chest supported rows
30 kg x 3 x 12

Bodyweight 88,2 kg
 
Squats
87,5 kg x 3 x 3
60 kg x 3 x 5

Bench press
70 kg x 3 x 2
65 kg x 3 x 5

Chin ups
6 x 4

Yates Rows
57,5 kg x 4 x 12

Seated hammer curls
10 kg x 4 x 12

Face pulls
15 kg x 3 x 20

Lateral raises
4 kg x 3 x 20

Planks

Bodyweight 87,7 kg
 
Deadlift
60 kg x 2 x 10 conventional as warmup
60 kg x 2 x 5 sumo from now on
80 kg x 4 x 3

Pendlay row
55 kg x 2 x 8

Romanian deadlift
55 kg x 2 x 8

Military press
Bar x lots
30 kg x 2 x 8
35 kg x 2 x 8
40 kg x 2 x 7

One arm rows very loose form with hand on the safeties of the squatrack.
26 kg x 4 x 15 both sides

Bicep curls
22,5 kg + ez curl bar x 3 x 12

Shrugs
30 kg x 3 x 12

Rear delt flyes
8 kg x 3 x 15

Planks
2 x 1 minute

Curls with 10 kg plate
2 x 25

Overhead tricep extensions with same plate
2 x 25

Bodyweight 87,9 kg
 
Bench press
42,5 kg x 5
52,5 kg x 4
60 kg x 3
65 kg x 2 x 3
70 kg x 2 x 2

Chest press machine thing
35 kg x 15
40 kg x 4 x 12

Chin ups
6 x 4

Squats
To see where I am at atm
60 kg x 5
70 kg x 5
80 kg x 5
90 kg x 3 x 5

Seated cable rows
25 kg x 12
27,5 kg x 2 x 12
30 kg x 2 x 12

Face pulls
15 kg x 3 x 20

Tricep push down
10 kg x 3 x 12

Preacher curls
10 kg x 3 x 10

Power cleans
50 kg x 10 x 1
10 singles just for fun, I never do these anymore. Thats mostly because I suck at them and don't have a coach.

Planks
2 x 1 minute

Bodyweight 88,6 kg
 
Bench press
72,5 kg x 6
60 kg x 4 x 10

Conventional deadlift
Slept about 5 hours last night. Thought about training when I couldn't fall asleep and decided I wanted to try singles on the deadlift to see how far I could get and if I can set a pr.
60 kg x 10
80 kg x 5
100 kg x 3
110 kg x 2
120 kg x 1
The 120 felt very good so I jumped right to 130 kg.
130 kg x 1
I was very hyped after this. Havent trained conventional a lot or heavy last few weeks. Tweaked my back and now hitting this feels good.
135 kg x 1 PR!
This one went up quite fast and I knew I had more in me, I was getting more hyped.
140 kg x 1 PR!!
This is a 10 kg PR for me, I am very happy with this. I think all the sumo pulling helped with this.

Lat pull down
55 kg x 3 x 8

Kroc rows
26 kg x 4 x 12

Barbell curls
Bar x 3 x 12

Face pulls
15 kg x 3 x 20

Cable crunches
30 kg x 3 x 15

Bodyweight 88,8 kg
 
Squats
I was supposed to do 100 kg x 5 x 5, as I used my old max again for this cycle since I didn't max last cycle.
The first set felt way off and the depth wasn't there. Had to grind the last two reps and my lower back hurt a little.
I decided to adjust my max 10 kg lower just to be safe.

100 kg x 5
90 kg x 4 x 5

Bench press
65 kg x 5 x 5

Sumo deadlift
102,5 kg x 5 x 4

Since tweaking my back sumo feels weird but that can be a mental block. I will continue with sumo for another cycle since it seems to bring my conventional up.

Chin ups
3 x 5
3 x 4

CGBP
52,5 kg x 2 x 8
52,5 kg x 11

Yates rows
57,5 kg x 4 x 12

Bicep curls
10 kg x 4 x 12

Face pulls
15 kg x 3 x 20

Planks
2 x 1 minute

Bodyweight 88,8 kg
 
Bench press
42,5 kg x 8
52,5 kg x 6
60 kg x 4
70 kg x 3
72,5 kg x 2 x 1

Sumo deadlift
77,5 kg x 15 x 1
Singles to work on clean form. Back is still not feeling 100 with sumo.

Tried front squats again
40 kg x 8
40 kg x 3 x 6
Really like this

Barbell curls
Bar x 3 x 15

Kroc rows
28 kg x 4 x 12

Chin ups
3, 2, 2, 3, 2, 3, 2, 3, 2, 2, 2

Rear delt flyes
8 kg x 4 x 12

Bands face pulls
3 x 25

Bodyweight 89,6 kg

I am probably going to buy a homegym soon, looking forward to that!
 
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