Yolog
- Thread starter LZD
- Start date
2/4, 2014:
Cycle 1 Week 2
Bench Press
20 x 10
40 x 5
50 x 5
55 x 3
65 x 3
75 x 9 <--- not an all-time PR, but best a've gone n done lately
Press
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
CS Row
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
Barbell Curl
15 x 10
35 x 6
35 x 6 <--- I'll progress this to 3 x 10
Notes:
- BW has stalled the last 2 months or so. Going to start keeping track of it each cycle. I've been at 90-91kg for the last few months. But I have upped my conditioning (2x indoor soccer instead of 1x). So I guess that's why. I need to be more consistent with eating. I have some mega eating days, and am still surprised not to be gaining weight as quickly as I used to.
Cycle 1 Week 2
Bench Press
20 x 10
40 x 5
50 x 5
55 x 3
65 x 3
75 x 9 <--- not an all-time PR, but best a've gone n done lately
Press
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
CS Row
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
Barbell Curl
15 x 10
35 x 6
35 x 6 <--- I'll progress this to 3 x 10
Notes:
- BW has stalled the last 2 months or so. Going to start keeping track of it each cycle. I've been at 90-91kg for the last few months. But I have upped my conditioning (2x indoor soccer instead of 1x). So I guess that's why. I need to be more consistent with eating. I have some mega eating days, and am still surprised not to be gaining weight as quickly as I used to.
Had to merge training sessions, still didn't have time....
4/4, 2014:
Squat
20 x 10
40 x 6
60 x 3
80 x 3
92.5 x 3
107.5 x 3
122.5 x 4
Press
20 x 8
30 x 3
37.5 x 3
42.5 x 3
47.5 x 8
Squat
60 x 10
50 x 10
Literally only as much rest between sets as it took to change the weight on the bar......tried to get some BBB sets in after the main lifts, but didn't have time.
4/4, 2014:
Squat
20 x 10
40 x 6
60 x 3
80 x 3
92.5 x 3
107.5 x 3
122.5 x 4
Press
20 x 8
30 x 3
37.5 x 3
42.5 x 3
47.5 x 8
Squat
60 x 10
50 x 10
Literally only as much rest between sets as it took to change the weight on the bar......tried to get some BBB sets in after the main lifts, but didn't have time.
7/4, 2014:
Cycle 1 week 2
Fucking knee pain! Bruise thing on my knee came back from soccer last night. Couldn't squat. Tried some leg press instead.
Deadlift
60 x 5
80 x 3
100 x 3
110 x 3
130 x 3
150 x 3
160 x 1
Squat
60 x 5 <--- bailed. Knee pain. Meant to be 5 x 10.
Leg Press
5 x 10 <--- for some reason this was pain free!
Cycle 1 week 2
Fucking knee pain! Bruise thing on my knee came back from soccer last night. Couldn't squat. Tried some leg press instead.
Deadlift
60 x 5
80 x 3
100 x 3
110 x 3
130 x 3
150 x 3
160 x 1
Squat
60 x 5 <--- bailed. Knee pain. Meant to be 5 x 10.
Leg Press
5 x 10 <--- for some reason this was pain free!
9/4, 2014:
I missed BBB Bench last week due to compressing my Squat and Press session into one day due to gym closure. Made up for it with some extra work today, including the pulldowns I missed. I think going 1 week without benching led to a shit result today, though. I reversed through the work-sets for extra volume because I was annoyed. I'm planning to start doing that all the time anyway once I get accustomed to 5/3/1.
Cycle 1 Week 3
Bench Press
20 x 10
40 x 5
50 x 5
60 x 5
70 x 3
80 x 4 <--- dafuq.
80 x 2
70 x 3
60 x 10
Press
20 x 5
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10 <--- increased BBB sets by 2.5kg.
CS Row
15 x 5
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10 <--- increased rows by 2.5kg.
Wide-grip LPD
20 x 10
30 x 10
40 x 10
30 x 10
20 x 10 <--- all sets done as a ladder, no rest other than changing the pin.
Barbell Curl
12.5 x 10
35 x 8
35 x 8 <--- increased reps by 2.
I missed BBB Bench last week due to compressing my Squat and Press session into one day due to gym closure. Made up for it with some extra work today, including the pulldowns I missed. I think going 1 week without benching led to a shit result today, though. I reversed through the work-sets for extra volume because I was annoyed. I'm planning to start doing that all the time anyway once I get accustomed to 5/3/1.
Cycle 1 Week 3
Bench Press
20 x 10
40 x 5
50 x 5
60 x 5
70 x 3
80 x 4 <--- dafuq.
80 x 2
70 x 3
60 x 10
Press
20 x 5
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10 <--- increased BBB sets by 2.5kg.
CS Row
15 x 5
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10 <--- increased rows by 2.5kg.
Wide-grip LPD
20 x 10
30 x 10
40 x 10
30 x 10
20 x 10 <--- all sets done as a ladder, no rest other than changing the pin.
Barbell Curl
12.5 x 10
35 x 8
35 x 8 <--- increased reps by 2.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
Nice consistency, mate.
Thanks man. Not as consistent as I'd like recently. Few things getting in the way....see below.
I have a bout of diarrhea.... lol. Insanely sore stomach and shitting liquid 6+ times today. Skipped lifting for that reason.
14/4, 2014:
I somehow convinced myself I had to go to the gym. Really glad I did now, though I'm still not sure if it was a dumb move or not. I was pale and sweating like a pig just walking from the underground carpark to the gym....
Squat
20 x 10
40 x 5
60 x 5
80 x 3
100 x 3
115 x 3 <--- these were really fast and easy. It's my 10RM, but it gave me confidence that my strength hasn't evaporated. My endurance was non-existence on the subsequent assistance however...
RDL (ultra light)
20 x 8
40 x 8
40 x 8
40 x 8
Walking Lunge
BW x 16
12 or 16kg x 16 <--- too delirious to remember the weight I used...
12 or 16kg x 16 <--- at this point I started cramping, which never happens. Must just be because of the dehydration.
Prone Leg Curl
40 x 15
40 x 15
40 x 15
Plank
60 seconds
I somehow convinced myself I had to go to the gym. Really glad I did now, though I'm still not sure if it was a dumb move or not. I was pale and sweating like a pig just walking from the underground carpark to the gym....
Squat
20 x 10
40 x 5
60 x 5
80 x 3
100 x 3
115 x 3 <--- these were really fast and easy. It's my 10RM, but it gave me confidence that my strength hasn't evaporated. My endurance was non-existence on the subsequent assistance however...
RDL (ultra light)
20 x 8
40 x 8
40 x 8
40 x 8
Walking Lunge
BW x 16
12 or 16kg x 16 <--- too delirious to remember the weight I used...
12 or 16kg x 16 <--- at this point I started cramping, which never happens. Must just be because of the dehydration.
Prone Leg Curl
40 x 15
40 x 15
40 x 15
Plank
60 seconds
16/4, 2014:
Another recovery type session to get my body used to doing things again without fucking it over. I have a long weekend now, so the next 4 days will be without lifting. Hopefully I am back to 100% after the Easter break.
Bench Press
20 x 10
40 x 10
50 x 10
60 x 10
50 x 10
50 x 10
50 x 10
CS Row
20 x 10
37.5 x 10
35 x 10
30 x 10
30 x 10
BB Curl
10 x 10
17.5 x 10
22.5 x 10
30 x 10
30 x 10
Another recovery type session to get my body used to doing things again without fucking it over. I have a long weekend now, so the next 4 days will be without lifting. Hopefully I am back to 100% after the Easter break.
Bench Press
20 x 10
40 x 10
50 x 10
60 x 10
50 x 10
50 x 10
50 x 10
CS Row
20 x 10
37.5 x 10
35 x 10
30 x 10
30 x 10
BB Curl
10 x 10
17.5 x 10
22.5 x 10
30 x 10
30 x 10
23/4, 2014:
Fuck me, that food-poisoning bout made a solid hit into my strength. Still 2kg lighter. Off-program session this week before I start the next cycle. I just wanted to feel a slightly heavier weight before trying to max out. Glad I did.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 1
115 x 1
130 x 1, 2 sets.
120 x 1, 2 sets.
110 x 1
RDL
20 x 10
30 x 10
40 x 10, 3 sets.
Decline sit-up
BW x 17
BW x 13
BW x 10, 2 sets.
Stretched hips.
Fuck me, that food-poisoning bout made a solid hit into my strength. Still 2kg lighter. Off-program session this week before I start the next cycle. I just wanted to feel a slightly heavier weight before trying to max out. Glad I did.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 1
115 x 1
130 x 1, 2 sets.
120 x 1, 2 sets.
110 x 1
RDL
20 x 10
30 x 10
40 x 10, 3 sets.
Decline sit-up
BW x 17
BW x 13
BW x 10, 2 sets.
Stretched hips.
Oh shush! It's terrible work! I feel so weak and embarrassed, haha. Never eat raw chicken. Lesson learned...
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
Nice work, butty. Not eating raw chicken is great advice.
24/4, 2014:
Another terrible day of feeling weak in the gym. So many excuses lately. Food poisoning, coming down with a cold, and 4 hours sleep all at once... that shit can get fucked. I will start breaking PRs soon!
Bench Press
20 x 10
40 x 5
50 x 5
60 x 3
70 x 5
65 x 5, 4 sets. <--- these got easier/faster set after set.
Close-Grip
40 x 10, 3 sets.
CS Row
20 x 5
35 x 10, 5 sets.
Another terrible day of feeling weak in the gym. So many excuses lately. Food poisoning, coming down with a cold, and 4 hours sleep all at once... that shit can get fucked. I will start breaking PRs soon!
Bench Press
20 x 10
40 x 5
50 x 5
60 x 3
70 x 5
65 x 5, 4 sets. <--- these got easier/faster set after set.
Close-Grip
40 x 10, 3 sets.
CS Row
20 x 5
35 x 10, 5 sets.
26/4, 2014:
Intensity Lower.
Managed to squeeze in an extra session of lifting this week, which should help my recovery.
Squat
20 x 10
40 x 3
60 x 3
80 x 3
100 x 3
110 x 5
Deadlift
60 x 5
100 x 1
120 x 1
140 x 1, 5 sets.
Power Shrug
60 x 8
100 x 8
110 x 8
Everything was fast and easy. Finally feeling like my self again.
Intensity Lower.
Managed to squeeze in an extra session of lifting this week, which should help my recovery.
Squat
20 x 10
40 x 3
60 x 3
80 x 3
100 x 3
110 x 5
Deadlift
60 x 5
100 x 1
120 x 1
140 x 1, 5 sets.
Power Shrug
60 x 8
100 x 8
110 x 8
Everything was fast and easy. Finally feeling like my self again.
