New year first log
- Thread starter fbmmofo
- Start date
Heavy day
Agile 8
Squat
2x2 205kg
1x4 205kg
Bench
2x2 137.kg
1x4 137.5kg
Deadlift
2x2 230kg
1x4 230kg
First time in what feels like weeks that I've felt good in the gym so I pushed things a bit. Could prob have had another rep on all the last sets. I think come my next cycle I'll start adding in an AMRAP set on this day, just to make things more interesting.
Agile 8
Squat
2x2 205kg
1x4 205kg
Bench
2x2 137.kg
1x4 137.5kg
Deadlift
2x2 230kg
1x4 230kg
First time in what feels like weeks that I've felt good in the gym so I pushed things a bit. Could prob have had another rep on all the last sets. I think come my next cycle I'll start adding in an AMRAP set on this day, just to make things more interesting.
Fluff day
Shoulder dislocates
3x12
Band pull aparts
3x10
Pull ups
1x10
2x9
Db rows
3x10 with 42.5kg plate weight plus db handle
Barbell curls
3x12 30kg
Db curls
3x10 with 12.5kg plate weight plus db handle
Seated db curls
3x15 5kg plate weight plus db handle
Intervals on the exercise bike, 1 min on 1 off x 8
Shoulder dislocates
3x12
Band pull aparts
3x10
Pull ups
1x10
2x9
Db rows
3x10 with 42.5kg plate weight plus db handle
Barbell curls
3x12 30kg
Db curls
3x10 with 12.5kg plate weight plus db handle
Seated db curls
3x15 5kg plate weight plus db handle
Intervals on the exercise bike, 1 min on 1 off x 8
- Joined
- Sep 26, 2005
- Messages
- 5,429
- Reaction score
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Yeah it seems to be the slowest to progress on for alot of people. I am doing 5/3/1, just using Boring But Big for assistance.
Think big but boring for overhead press is prob best assistance.in my limited experience
555+ day for front squats
Freezing in my garage so few extra minutes on the bike to get some blood flowing.
Stretching and activation exercises
Warm up sets
2x10 with bar
1x5 40kg
1x5 50kg
1x3 60kg
Work sets
1x5 67.5
1x5 77.50
1x10 87.5 same number of reps as last cycle.happy with that
Good mornings
5x5 75kg
Back squats
5x3 60kg- working on technique again.set up a make shift box at just under parallel to try and train myself to get to depth and no more,with good form
Barbell curls
3x15
Standing band crunch type thing
Was just trying this out
3x10
Wasn't feeling very motivated for this session.finished work early made the mistake of playing some Xbox when I got home,didn't really want to move.glad I did in the end.
Freezing in my garage so few extra minutes on the bike to get some blood flowing.
Stretching and activation exercises
Warm up sets
2x10 with bar
1x5 40kg
1x5 50kg
1x3 60kg
Work sets
1x5 67.5
1x5 77.50
1x10 87.5 same number of reps as last cycle.happy with that
Good mornings
5x5 75kg
Back squats
5x3 60kg- working on technique again.set up a make shift box at just under parallel to try and train myself to get to depth and no more,with good form
Barbell curls
3x15
Standing band crunch type thing
Was just trying this out
3x10
Wasn't feeling very motivated for this session.finished work early made the mistake of playing some Xbox when I got home,didn't really want to move.glad I did in the end.
Fluff day
Shoulder dislocates
3x12
Pull ups
3x7
Db rows
3x10 with 37.5kg plate weight plus db handle
Barbell curls
3x12 25kg
Db curls
3x10 with 10kg plate weight plus db handle
Seated db curls
3x15 5kg plate weight plus db handle
Shoulder dislocates
3x12
Pull ups
3x7
Db rows
3x10 with 37.5kg plate weight plus db handle
Barbell curls
3x12 25kg
Db curls
3x10 with 10kg plate weight plus db handle
Seated db curls
3x15 5kg plate weight plus db handle
Tomorrow should be bench day but I'm away from my gym.so swapped bench and liss around.hopefully
555+ bench
Few mins warm up on bike
Band pull aparts and shoulder dislocates
Warm up sets
2x10 with bar
2x5 40kg
1x3 60kg
Work sets
1x5 65kg1
1x75kg
1x11 87.5kg same number of reps as cycle one
Floor press
5x3 97.5kg
Dips
7/7/6
Some tricep work
555+ bench
Few mins warm up on bike
Band pull aparts and shoulder dislocates
Warm up sets
2x10 with bar
2x5 40kg
1x3 60kg
Work sets
1x5 65kg1
1x75kg
1x11 87.5kg same number of reps as cycle one
Floor press
5x3 97.5kg
Dips
7/7/6
Some tricep work
My lower back has been feeling a lot better this last week,only slight pain if I'm sitting for long periods.so I tried deadlifts for first time in months today.
Warm up
Mobility and stretching
Then worked up to a fairly easy set of 5 with 100kg sumo deadlift(roughly 220Ibs?) Felt good no pain,just a bit of fatigue. Will see how it is later and tomorrow.
Pull ups
7/7/7
Bent over row
4x10 65kg
Curls
Happy to be deadlifting again,hopefully my back will be ok and I can work my way back up.going to take it slow and continue with my mobility stuff which I really feel is helping overall
Warm up
Mobility and stretching
Then worked up to a fairly easy set of 5 with 100kg sumo deadlift(roughly 220Ibs?) Felt good no pain,just a bit of fatigue. Will see how it is later and tomorrow.
Pull ups
7/7/7
Bent over row
4x10 65kg
Curls
Happy to be deadlifting again,hopefully my back will be ok and I can work my way back up.going to take it slow and continue with my mobility stuff which I really feel is helping overall
555+ SOHP day
Few mins on the bike
2x20 band pull aparts
2x10 shoulder dislocates
Warm up sets
2x10 with bar(20kg)
1x5 30kg
1x5 40kg
Work sets
1x5 52.5kg
1x5 60kg
1x9 67.5kg. Same reps as my last cycle
Chins
7/7/8/5 should have tried to add another rep to the first two sets but I misread my programme.so did 1 more set
Shrugs
4x10 70kg. 5kg increase from last week and felt it.will just increase by 2.5kg next week
Close grip bench
4x15 45kg
Hanging leg raises
4x10
Few mins on the bike
2x20 band pull aparts
2x10 shoulder dislocates
Warm up sets
2x10 with bar(20kg)
1x5 30kg
1x5 40kg
Work sets
1x5 52.5kg
1x5 60kg
1x9 67.5kg. Same reps as my last cycle
Chins
7/7/8/5 should have tried to add another rep to the first two sets but I misread my programme.so did 1 more set
Shrugs
4x10 70kg. 5kg increase from last week and felt it.will just increase by 2.5kg next week
Close grip bench
4x15 45kg
Hanging leg raises
4x10
I do the crossed arm thing because I'm too lazy to work on a proper rack position. Front squats always feel horrible to me so maybe it's something I need to work on. i feel like my quads aren't as strong as my posterior chain so hopefully this will help. I'm hoping for 180kg by Christmas.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
Congrats on the meet PRs, mofo. Strong as fuck.
3/3/3+ front squat
Warm up/mobility/activation exercises
Warm up sets
2x10 20kg
1x5 40kg
1x5 60kg
1x3 65kg
Work sets
1x3 72.5kg
1x3 82.5kg
1x11 92.5kg really happy with that.felt strong. 1 more rep than last cycle
Good mornings
5x5 80kg
Back squats
5x3 70kg.still focusing on technique but they felt really good.narrowed my stance to just outside shoulder width.depth felt easy.
Curls
3x15
Plank
2x50seconds
1x1 minute
Warm up/mobility/activation exercises
Warm up sets
2x10 20kg
1x5 40kg
1x5 60kg
1x3 65kg
Work sets
1x3 72.5kg
1x3 82.5kg
1x11 92.5kg really happy with that.felt strong. 1 more rep than last cycle
Good mornings
5x5 80kg
Back squats
5x3 70kg.still focusing on technique but they felt really good.narrowed my stance to just outside shoulder width.depth felt easy.
Curls
3x15
Plank
2x50seconds
1x1 minute
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
Are you still following the ptw intermediate programme?
I noticed u kept track of it until April, then changed to light/volume/heavy/fluff days (correct me if I'm wrong).
Do u mind breaking down these days, If you don't mind?
I've followed 5/3/1 for a long while and fancy a bit of a change, you're having some great success, so a slight insight to your programming would be helpful. Cheers, butty.
I noticed u kept track of it until April, then changed to light/volume/heavy/fluff days (correct me if I'm wrong).
Do u mind breaking down these days, If you don't mind?
I've followed 5/3/1 for a long while and fancy a bit of a change, you're having some great success, so a slight insight to your programming would be helpful. Cheers, butty.
Cycle 2 3/3/3+ bench
Warm up
Band pull aparts
Shoulder dislocates
Warm up sets
2x10 20kg (bar)
2x5 40kg
2x3 60kg
Work sets
1x3 70kg
1x3 80kg
1x12 92.5kg. Again really happy with that,2 more reps than last cycle.
Floor press
5x3 100kg
Dips
7/7/7
Tricep work
Band standing crunch
3x15
I'm not really sure about this,I need to give some thought to the core work I'm doing.
Warm up
Band pull aparts
Shoulder dislocates
Warm up sets
2x10 20kg (bar)
2x5 40kg
2x3 60kg
Work sets
1x3 70kg
1x3 80kg
1x12 92.5kg. Again really happy with that,2 more reps than last cycle.
Floor press
5x3 100kg
Dips
7/7/7
Tricep work
Band standing crunch
3x15
I'm not really sure about this,I need to give some thought to the core work I'm doing.
Cheers mate.
What you think of the rugby?
I'm not following PTW at the moment. I'm pretty much making it up as I go along but based around Texas method. To be fair PTW is also based on Texas method but just with auto regulation added.
My program is very loosely
Volume day(s) is 4 to 6 sets of 4-6 reps. Starting about 70% and adding weight each week. I'm currently doing a lower body day and upper body day. Lower days I do 2 squat exercises and a deadlift. Upper body day I do 2 bench exercise and a row.
Light day- is a squat and a press. Around 4 sets of 8 reps. Again starting low percent and adding weight each week.
Heavy day- is competition lifts, starting at lower intensity but slightly more reps. Then upping intensity and lowering volume week on week. Normally no more than sets of 3.
I try and do a block of around 10 to 12 weeks and then test. Then repeat but with slightly different exercises on my volume and light days.
Does that make any sense? Haha
What you think of the rugby?
I'm not following PTW at the moment. I'm pretty much making it up as I go along but based around Texas method. To be fair PTW is also based on Texas method but just with auto regulation added.
My program is very loosely
Volume day(s) is 4 to 6 sets of 4-6 reps. Starting about 70% and adding weight each week. I'm currently doing a lower body day and upper body day. Lower days I do 2 squat exercises and a deadlift. Upper body day I do 2 bench exercise and a row.
Light day- is a squat and a press. Around 4 sets of 8 reps. Again starting low percent and adding weight each week.
Heavy day- is competition lifts, starting at lower intensity but slightly more reps. Then upping intensity and lowering volume week on week. Normally no more than sets of 3.
I try and do a block of around 10 to 12 weeks and then test. Then repeat but with slightly different exercises on my volume and light days.
Does that make any sense? Haha
Deadlift day
Warm up/stretching/activation exercises
Straight leg deadlift 1x10 20kg
Sumo deadlift 2x5 50kg
1x5 80
1x5 95
Work set
1x5 110kg
1x3 113kg
Front squat (volume)
3x8
Pull ups
8/7/7
Band pull aparts
3x20
Core work
My nutrition hasn't been what it should be so far this week so struggled abit thru this session but got it done
Warm up/stretching/activation exercises
Straight leg deadlift 1x10 20kg
Sumo deadlift 2x5 50kg
1x5 80
1x5 95
Work set
1x5 110kg
1x3 113kg
Front squat (volume)
3x8
Pull ups
8/7/7
Band pull aparts
3x20
Core work
My nutrition hasn't been what it should be so far this week so struggled abit thru this session but got it done
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
I've enjoyed the rugby, but missed both Welsh games because I was away but caught highlights.
Scotland played really well, and im suprised Argentina did the Irish over like that. And new Zealand vs France was a bit of a shocker too.
This world cup is now the Rugby Championship, we could see an Argentina vs nz final, which no one predicted. Well, based on how Argentina beat the Irish. Australia are resilient so.could go all the way, I don't fancy SAs chances much tbh.
Yeah it makes sense, would you rate the ptw intermediate programme? I might run it for a while, or would u suggest any other programme based on your own experience? Thanks
Scotland played really well, and im suprised Argentina did the Irish over like that. And new Zealand vs France was a bit of a shocker too.
This world cup is now the Rugby Championship, we could see an Argentina vs nz final, which no one predicted. Well, based on how Argentina beat the Irish. Australia are resilient so.could go all the way, I don't fancy SAs chances much tbh.
Yeah it makes sense, would you rate the ptw intermediate programme? I might run it for a while, or would u suggest any other programme based on your own experience? Thanks
3/3/3+ SOHP day
2x10 band pull aparts
2x10 shoulder dislocates
Warm up sets
2x10 20kg (bar)
1x5 40kg
1x3 50kg
Work sets
1x3 55kg
1x3 62.5kg
1x8 70kg, I'm wondering if this should have been 72.5kg.as I did 70kg last cycle.need to look at my spreadsheet.Nevermind,got one more rep than last month.
Chin ups
8/8/8
Shrugs
4x12 72.5kg
Close grip bench
4x15 47.5kg
Hanging leg raise
4x10
2x10 band pull aparts
2x10 shoulder dislocates
Warm up sets
2x10 20kg (bar)
1x5 40kg
1x3 50kg
Work sets
1x3 55kg
1x3 62.5kg
1x8 70kg, I'm wondering if this should have been 72.5kg.as I did 70kg last cycle.need to look at my spreadsheet.Nevermind,got one more rep than last month.
Chin ups
8/8/8
Shrugs
4x12 72.5kg
Close grip bench
4x15 47.5kg
Hanging leg raise
4x10
Yeah was surprised with Argentina as well. They played really well. I'm looking forward to the semi finals and final without the stress of Wales playing.
I enjoyed PTW and would recommend it ( along with bog standard Texas method) nothing bad to say I don't think. He seems like an intelligent guy, the program seems well thought out and there is a lot of info out there for it. The forum seems OK as well.
I think it will get you stronger but how your aesthetic goals fit in? From what I remember you pick a back, bicep and core exercise and do as many reps as possible in 7 mins. Twice a week. Seems ok for someone just wanting to tick things over but for gainz, I'm sure? Altho I don't know much on aesthetics.
I enjoyed PTW and would recommend it ( along with bog standard Texas method) nothing bad to say I don't think. He seems like an intelligent guy, the program seems well thought out and there is a lot of info out there for it. The forum seems OK as well.
I think it will get you stronger but how your aesthetic goals fit in? From what I remember you pick a back, bicep and core exercise and do as many reps as possible in 7 mins. Twice a week. Seems ok for someone just wanting to tick things over but for gainz, I'm sure? Altho I don't know much on aesthetics.
5/3/1+ front squats
Warm up
3x10 20kgs (bar)
1x5 40kg
1x5 60kg
1x3 70kg
Work sets
1x5 77.5kg
1x3 87.5kg
1x 10 97.5kg. That would put my estimated 1 rep max at 130kg haha which sounds ridiculous but hopefully its over the 107.5kg I did around Christmas
Good morning
5x5 82.5kg
Back squat
5x3 80kg
Gunz for the ladies
Plank
2x55secs
1x 1min
Warm up
3x10 20kgs (bar)
1x5 40kg
1x5 60kg
1x3 70kg
Work sets
1x5 77.5kg
1x3 87.5kg
1x 10 97.5kg. That would put my estimated 1 rep max at 130kg haha which sounds ridiculous but hopefully its over the 107.5kg I did around Christmas
Good morning
5x5 82.5kg
Back squat
5x3 80kg
Gunz for the ladies
Plank
2x55secs
1x 1min
5/3/1+ bench day
Band pull aparts
Shoulder dislocates
Warm up sets
2x10 20kg
1x5 50kg
1x5 60kg
1x3 70kg
Work sets
1x5 75kg
1x3 87.5kg
1x 10 97.5kg
Floor press
5x3 102.5kg
Dips
8/8/8 think I'll try for 3x10 then add weight
Standing band crunch
3x15
Triceps
Band pull aparts
Shoulder dislocates
Warm up sets
2x10 20kg
1x5 50kg
1x5 60kg
1x3 70kg
Work sets
1x5 75kg
1x3 87.5kg
1x 10 97.5kg
Floor press
5x3 102.5kg
Dips
8/8/8 think I'll try for 3x10 then add weight
Standing band crunch
3x15
Triceps
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
The semi's are going to be real battles, this world cup has been very exciting.
Thanks for the advice, I appreciate it. I'm reading through the reviews on PTW's website, I've also been suggested the Juggernaut method.
Personally, I think I'm going to give Candito's programme a look at, he's put a lot of thought into it and there's a really good spreadsheet available.
Cheer's buddy.
Thanks for the advice, I appreciate it. I'm reading through the reviews on PTW's website, I've also been suggested the Juggernaut method.
Personally, I think I'm going to give Candito's programme a look at, he's put a lot of thought into it and there's a really good spreadsheet available.
Cheer's buddy.
Yeah I'm enjoying the World Cup even more this time.
No worries butt. I've looked at candito's programmes as well, they look good. I might give it a try sometime. Never done that style of programming before. I'll follow your log and see how you get on
No worries butt. I've looked at candito's programmes as well, they look good. I might give it a try sometime. Never done that style of programming before. I'll follow your log and see how you get on
Pull day
Warm up/Mobility/activation
SLDL 1X10 just bar
Sumo deadlift
2x5 60kg
1x5 80kg
1x5 100kg
1x1 110kg
Work sets
2x5 115kg
1x3 120kg
Front squats
3x8 60kg
Pull ups
8/8/6 would have liked to hit 7 on that last set
Bent over row
4x10 60kg
Gunz
Warm up/Mobility/activation
SLDL 1X10 just bar
Sumo deadlift
2x5 60kg
1x5 80kg
1x5 100kg
1x1 110kg
Work sets
2x5 115kg
1x3 120kg
Front squats
3x8 60kg
Pull ups
8/8/6 would have liked to hit 7 on that last set
Bent over row
4x10 60kg
Gunz
Fluff day
Shoulder dislocates
3x12
Pull ups
1x8
2x7
Db rows
3x10 with 37.5kg plate weight plus db handle
Barbell curls
3x12 25kg
Db curls
3x10 with 10kg plate weight plus db handle
Seated db curls
3x15 5kg plate weight plus db handle
Shoulder dislocates
3x12
Pull ups
1x8
2x7
Db rows
3x10 with 37.5kg plate weight plus db handle
Barbell curls
3x12 25kg
Db curls
3x10 with 10kg plate weight plus db handle
Seated db curls
3x15 5kg plate weight plus db handle
5/3/1+ SOHP
Band pull aparts 3x15
Shoulder dislocates 3x10
Warm up sets
2x10 20kg
1x5 40kg
1x5 50k
1x3 55kg
Work sets
1x5 60kg
1x3 67.5kg
1x6 75kg still not particularly happy with number of reps.I'd like a couple more this early on. Saying that same reps as last cycle with 2.5kg more.
Chin ups
9/9/8
Shrugs
4x12 75kg
Close grip bench
3x15 50kg
Hanging leg raises
3x10
Band pull aparts 3x15
Shoulder dislocates 3x10
Warm up sets
2x10 20kg
1x5 40kg
1x5 50k
1x3 55kg
Work sets
1x5 60kg
1x3 67.5kg
1x6 75kg still not particularly happy with number of reps.I'd like a couple more this early on. Saying that same reps as last cycle with 2.5kg more.
Chin ups
9/9/8
Shrugs
4x12 75kg
Close grip bench
3x15 50kg
Hanging leg raises
3x10
