1. Newly retired UFC Bantamweight & UK legend, Brad "One Punch" Pickett joins us LIVE on WEDNESDAY at 3:00 PM ET / 8:00 PM UK time. Check it out here.
    Dismiss Notice

Weak1 Log | Page 7

Discussion in 'Training Logs' started by TehWeak1, Aug 17, 2016.

  1. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    So the bad news is that I am no longer going to enjoy the regular gym outing 2-3 times a week. I don't have a bench so I will be floor pressing instead of Bench Pressing (until I can get a bench). I don't have enough overhead clearance so I will be Z pressing instead.

    The good news is that I can likely train more often. So my plan is going to be a daily undulating progression (3 days a week with an added BB day on Saturday) with the following exercises:

    Squat
    Floor Press
    Deadlift

    I will add a BB day on Saturday to include z-presses, pull-ups, push-ups, curls and bent over rows.

    I will likely do cleans as a warm up each day, so nothing crazy but I will likely try to progress as much as possible on these.

    I have enjoyed a good run of some variations of the lifts in various volumes and definitely feel good about where I have come. I've returned to a good weight (about 94.5Kg) right now. My DL feels strong, my squat is still meh, but I know its improved, and my bench has been definitely improving. This will also allow for more time on the hills while I get ready for my first rugby tournament on April 29.

    I plan to add some variations where I see fit. Likely at the end of the session to add some volume if I'm feeling good, but without sacrificing my next day's workout.
     
    #121
  2. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    March 20, 2017

    I missed logging a few sessions. Here's what I got in today.

    Hang power cleans
    45x8
    95x5
    115x4
    135x3
    155x3
    185x1
    195x1
    205x1
    155x4x6

    Front Squat
    135x10
    155x5
    185x3
    205x1
    225x1
    245x1
    275x1 PR!
    165x12

    DB Bench Press
    60x10x2
    60x8x2

    Seated Row
    120x12x4
     
    #122
  3. SteveX Nobody F*cks Wit Da Jesus

    SteveX
    Joined:
    Oct 16, 2005
    Messages:
    6,521
    Likes Received:
    57
    Location:
    Brooklyn
    Good substitutes. I haven't done Z Presses in forever, but I think my OHP was it's best from an absolute strength perspective when I did them more consistently.

    Sounds like a similar layout to the Cube method where you have a heavy, speed, and repetition day for one of the corresponding main lifts with a 4th day for hypertrophy work
     
    #123
    TehWeak1 likes this.
  4. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    Yes. As I read more and more about the basics or progression in its many forms I am realizing that these e-books are just fancy regurgitations of them.

    Yesterday's workout was at the gym since I was off work and my wife wanted to go, so we went.

    I am dropping the deadlift in it's conventional form too, since I only have 300 pounds of weight for now. I will be doing a lot of cleans, rows, and deadlift variations in its stead.
     
    #124
  5. SteveX Nobody F*cks Wit Da Jesus

    SteveX
    Joined:
    Oct 16, 2005
    Messages:
    6,521
    Likes Received:
    57
    Location:
    Brooklyn
    Haha very true. Every major program uses some kind basic prioritization method with a new name to catch your eye
     
    #125
  6. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    Which is why its silly to shit on them so much. The true value of the program is only tested if its done properly, with effort and consistency over time.
     
    #126
  7. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    March 25, 2017

    H. Power Clean
    45x5
    95x5
    115x5
    135x3
    155x5x5

    F. Squat
    135x5
    155x3
    185x8x4

    Bench
    135x5x2
    160x8x4

    CRS
    65x8x4
     
    #127
  8. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    March 26, 2017

    Squat
    45x5
    135x5x2
    225x3x2
    245x1
    275x1
    295x1
    315x1
    345x1 PR!
    225x12

    OHP
    45x8
    95x5
    115x8, 8, 6, 5

    DB Bench
    60x8x4

    Seated Row
    150x8x4
     
    #128
    Last edited: Mar 26, 2017 at 6:44 PM
  9. MilkManUK Brown Belt

    MilkManUK
    Joined:
    Sep 26, 2005
    Messages:
    2,593
    Likes Received:
    1,522
    Congrats on the squat PR!
     
    #129
  10. TehWeak1 Naked eating bacon

    TehWeak1
    Joined:
    Aug 17, 2016
    Messages:
    650
    Likes Received:
    238
    Thanks man. Was still a bit tight from volumous front squats the day before. Someone asked me where I think my squat is right now. I told them 355-360. I think this tells me I'm not far off.
     
    #130

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"