Tosa's Log

March 24, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 3 (belt)
137.5kg x 3
145kg x 3 @8
152.5kg x 3 @9
145kg x 2 x 3 @8
Too fast an eccentric on the warm-up sets. Slowed things down on the heavier sets, and the concentric moved better. Couple technical things I could do better, but overall, I'm pretty happy with how things looked.

Deadlift
75kg x 3
105kg x 1
130kg x 1
150kg x 1 (belt)
170kg x 2 @7
175kg x 2 @8
180kg x 3 x 2 @8

Leg Press: Up to a top set of eight, four down sets
Ab Wheel: 3 sets
Band shoulder stuff: 4 sets
 
March 26, 2016

Bench
Bar x bunch
60kg x 5
75kg x 3
90kg x 3
100kg x 3
107.5kg x 3 @8
112.5kg x 3 @9
107.5kg x 3 x 3 @8

Sling Shot Bench
117.5kg x 3 @8
127.5kg x 3 @9
117.5kg x 3 x 3 @7-8

Press: 45kg x 4 x 8
CS Row: 3 x 12
Pull-ups: Bw x 3 x 10
EZ bar curls & triceps: 40kg x 4 x 8
Band pull apart circuit: 4 sets

Right trap felt tight today, which wasn't great for benching. Will adjust my warm-up and shoulder work to include more serratus anterior and scapular depression stuff.
 
March 27, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 2
130kg x 6 x 5 @8 (belt)

Bench (Paused off chest)
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
97.5kg x 6 x 5 @8
- right trap feeling less tight today.

DB Incline Bench: 65s x 5 x 8
BSS: 24kg x 3 x 10
Band Pull apart circuit: 3 sets
Ab wheel: 3 x 8

- did some serratus work with my warm-up and along with the band pull apart stuff.
- Gym is closed tomorrow, so I did bits from today's and tomorrow's sessions.

PM Conditioning
Cycling
Warm-up
20s sprint, 40s recovery x 9
20 minutes steady state @ ~125 BPM
- I've been doing regular steady state stuff, but haven't bothered to record it. Recording this because it's different.
 
Last edited:
March 29, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
117.5kg x 10 x 4 (90s rest) @7

Deficit Deadlift (2 mats)
75kg x 5
105kg x 2
135kg x 5 (belt) @7
145kg x 5 @7
155kg x 5 @7-8

Leg Press: 5 x 12
Ab wheel: 3 x 12
Band pull apart circuit + serratus: 4 sets
 
Hey Tosa. I'm currently doing aerobic work 2x a week for 30 minutes each. I would like to do 3x a week for 40 minutes each.

Would it be a good idea to slowly increase the amount of aerobic work or is it not important. It's not exactly hard doing it.
 
March 30, 2016

Bench
Bar x bunch
60kg x 5
72.5kg x 2
85kg x 10 x 4 (90s rest) @7

Press: 45kg x 4 x 6 @7
CS Row: 3 x 8
Pull-ups: 3 x 10
Tried using doing pull-ups on swivel handles since I heard they might be easier on the elbows. I'll try doing my pull-ups on them for the next few weeks and see if I notice a difference.
Rope curls & tricep extensions: 100 total reps
Band pull apart circuit + serratus: 3 sets



Dinamita95 said:
Hey Tosa. I'm currently doing aerobic work 2x a week for 30 minutes each. I would like to do 3x a week for 40 minutes each.

Would it be a good idea to slowly increase the amount of aerobic work or is it not important. It's not exactly hard doing it.
Click to expand...

You might be able to get away with it, but I'd probably play it safe and add 5 minutes a week until you've gone from the 60m a week you're doing now, to the 120m you want to do. You'll have better results, and lower risk of overuse injury.

If there's much impact to your aerobic work - Eg. running - you might even include some weeks where you drop the volume back a bit, and continue to work back up. The concern here is the stress on the joints and connective tissue from increasing the volume of conditioning work too quickly. But if it's low impact, or you're doing multiple modalities, you could probably get away with increasing the volume of conditioning work more quickly.
 
March 31, 2016

Cycling
Warm-up
20s sprint, 40s recovery x 9
20 minutes steady state @ ~125 BPM


April 1, 2016

Squat
Bar x bunch
75kg x 2 x 5
90kg x 2
105kg x 2
120kg x 1
135kg x 1 (belt)
145kg x 1
155kg x 1 @8-9
160kg x 1 @9-10
165kg x 1 @9-10

Deadlift
70kg x 3
100kg x 2
120kg x 1
140kg x 1 (belt)
160kg x 1
175kg x 1 @7-8
185kg x 1 @8-9
195kg x 1 @9-10

Leg Press: Up to a top set of six, three down sets
Ab wheel: 4 x 6
Face-pulls: 5 x 20 (plus some serratus work)
 
April 2, 2016

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
105kg x 1
110kg x 1
115kg x 1@8-9
120kg x 1 @9-10
110kg x 2 x 1 @8

Sling Shot Bench
110kg x 1
120kg x 1
127.5kg x 1 @8
135kg x 1 @ 10
125kg x 2 x 1 @8

Press: 50kg x 4 x 6
CS Cable Row: Up to a top set of ten
Pull-ups: 4 x 12
EZ bar curls & triceps: 42.5kg x 4 x 6
Rear delts: Lots

Since my traps have been feeling tight recently, I was thinking that I'd like to try a row were I was pulling at a slightly downwards angle relative to the torso. So I set an incline bench in front of a cable stack, and did rows like that. Really liked it, will definitely do again.
 
April 3, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
140kg x 6 x 3 (belt) @8
Not really happy with these. Think I was sitting back too much, and not opening up the hips enough on the descent, not pushing the feet out enough during the concentric. Did that more on the last two sets, and they felt decent-ish.

Leg Press: 6 x 6
Ab wheel: 3 x 8
YWTLs + Serratus: 3 sets
 
April 4, 2016

Bench (Paused off chest)
Bar x bunch
60kg x 5
72.5kg x 2
82.5kg x 2
92.5kg x 2
102.5kg x 6 x 3 @7, 8

DB Incline bench: 70s x 5 x 6
DB Press: 60s x 4 x 6
CS Cable row: 3 x 12
Pull-ups: 3 x 10
Face-pulls: 5 x 12
Band pull aparts: 5 x 20
 
April 5, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 10 x 3 (120s rest) @7-8

Deadlift
75kg x 3
105kg x 2
125kg x 1
125kg + 20kg chains x 3
145kg + 20kg chains x 3 @7
155kg + 20kg chains x 3 @7
165kg + 20kg chains x 3 @8
170kg + 20kg chains x 3 @8-9
- Adjusted the chains better this time, so that they deloaded almost entirely at lockout.

Leg Press: 5 x 10
Ab Wheel: 4 x 6
Band pull apart circuit: 3 sets


As a finisher: eating pizza.
 
April 6, 2016

CG Bench
Bar x bunch
60kg x 5
72.5kg x 2
82.5kg x 2
92.5kg x 10 x 3 (120s rest) @7

Press: 50kg x 4 x 4
CS Cable Row: 4 x 10
Pull-ups: 4 x 10
Rope curls & tricep extensions: 75 total reps
Face-pulls: 75 total reps



PM Conditioning

Cycling
Warm-up
20s sprint, 40s recovery x 9
20 minutes steady state @ ~125 BPM
 
Last edited:
April 8, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1 (belt)
137.5kg x 5 @7-8
145kg x 5 @8
137.5kg x 5 @8

Deadlift
75kg x 3
105kg x 2
125kg x 1
145kg x 1
165kg x 3 (belt) @7-8
175kg x 3 x 3 @8, 8.5

Leg Press: Up to a top set of ten, two down sets
Ab Wheel: 3 x 6
Band Pull Apart Circuit: 3 sets
 
April 9, 2016

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
107.5kg x 5 @8
102.5kg x 3 x 5 @7-8, 8

Sling Shot Bench
112.5kg x 5 @7
122.5kg x 5 @8
112.5kg x 2 x 5 @7-8

Press: 42.5kg x 4 x 10
CS Cable Row: 3 x 10
Pull-ups: 3 x 12
Curls & Triceps: 4 x 8
Rear delts & Laterals: 3 x 12
 
April 10, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
115kg x 2
125kg x 5 x 6 @7

Leg Press: 5 x 10
GHR: 45lbs x 5 x 10
Ab wheel: 3 x 10
Face-pulls: 5 x 12

Did some GHRs today, which I haven't done in a while. They won't be a regular thing though - I don't think I'm bad enough at them to get much out of doing them more often, especially since they're such a general exercise.
 
April 11, 2015

Bench (Off pins at chest)
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
97.5kg x 5 x 6 @7-8

DB Incline Bench: 65s x 5 x 10
DB Press: 55s x 4 x 10
CS Row: 4 x 8
NG Pull-ups: 4 x 8
Band pull apart circuit: 4 sets
 
April 12, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
112.5kg x 8 x 5 (75s rest) @7

Deadlift
75kg x 2 x 3
105kg x 2
120kg x 1
135kg x 12 x 1 (45s rest) @7

Leg Press: 100 total reps, 5 minutes
Ab wheel: 4 x 12 (from knees)
YWTLs: 3 sets
 
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