Tosas strength & conditioning log.

January 18, 2012

~25 minutes cycling, low intensity.
 
January 20, 2012

Low bar Box Squat

Bar x bunch, 2 sets
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 2, 2 sets
100kg x 2, 2 sets (belt)
110kg x 2, 2 sets
115kg x 2, 2 sets
120kg x 2, 2 sets

Bench Press
60kg x 5, 2 sets
80kg x 3, 2 sets
100kg x 2
105kg x 2
107.5kg x 2
110kg x 2

Fat grip pull-ups
Bw x 5, 2 sets
10kg x 2
15kg x 2
17.5kg x 2, 4 sets
Couldn't do regular pull-ups, since the rack with the regular pull-up bar was in use.

Lunges
Bw x bunch
40kg x 6 eachside
56kg x 6, 4 sets eachside

Ab rollouts from knees
Bw x 5
10kg x 5
15kg x 5

-23. Bodyweight 85kg. 8 hours sleep. I've made some adjustments to my routine, to allow me to put more emphasis on deadlifts, and hopefully to recover better (some mornings I feel pretty beat up). So now the plan is (pending feedback) roughly:

Monday
Squat - volume
Bench - heavy
Weighted chins - heavy
Assistance

Wednesday
Deadlift - heavy or moderate
DB bench
Squat - moderate or light
Assistance

Friday
Squat - heavy
Bench - volume
Weighted chins - volume
Assistance

Saturday
Deficit Deadlift OR GMs - moderate
Push press
Assistance
 
January 21, 2012

Deficit Deads
(3 mats, DOH)
40kg x 6
60kg x 6
80kg x 6
90kg x 6
100kg x 6
110kg x 6

DB bench
45s x 6
70s x 6
80s x 3, 3 sets
Weights in pounds.

Wide, Neutral Grip Chins
Bw x 20, 20, 20, 15, 10

Decline GHRs
Bw x 20, 4 sets

Chest Supported KB rows
40kg x 10
72kg x 7, 5 sets

Lying Tricep extension
30kg x 5
40kg x 6, 3 sets

-16. Bodyweight 85kg. 7 hours sleep. First gym day with no squats in quite a while - and I'm okay with that.
 
January 21, 2012

~25 minutes cycling, medium intensity
 
January 23, 2012

High Bar Squats

Bar x bunch
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 3, 2 sets
100kg x 1
110kg x 1 (belt)
100kg x 6, 6 sets
Felt like conditioning or something.

Bench Press
60kg x 5, 2 sets
80kg x 3, 2 sets
100kg x 3, 4 sets
100kg x 6

Chin-ups
Bw x 5, 2 sets
10kg x 3
15kg x 3, 4 sets
15kg x 5

Some Rear delt flies and band pull aparts. Gave the rear delt flies a try after one of the guys I was lifting with said he preferred them. They certainly work a larger ROM.

Skipped the PC work, partly because I'm lazy, and partly because I'm not sure how I'll feel tomorrow after 6x6 squats.

-3. Bodyweight 85.5kg. 7 hours sleep.
 
January 23, 2012

~25 minutes cycling, high intensity. Followed by stretching and SMR
 
Last edited:
January 25, 2012

Conventional Deadlift
50kg x 3, 2 sets
70kg x 3, 2 sets
90kg x 3
110kg x 3
130kg x 3 (belt)
140kg x 3, 2 sets (mixed grip)
140kg x 7

Push Press
Bar x bunch
40kg x 5
50kg x 4
60kg x 4
67.5kg x 4
72.5kg x 4, 4 sets
Belted up for the last three sets

Manta Ray Squat
Bar x bunch, 2 sets
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 3, 2 sets
87.5kg x 3
92.5kg x 3

Pull-ups
Bw x 5
5kg x 10, 5 sets

Band Tricep extensions
Big green x 10
Big blue x 10, 2 sets
Right elbow a bit achey so I stopped there.

KB suitcase deficit deads
24kg x 5 each side (4 mats)
32kg x 5 each side (7 mats)
36kg x 5 each side, 4 sets (10 mats)

Some Bw reverse lunges.

-3. Bodyweight 85kg. 8 hours sleep.
 

It's like a high, high bar squat, and it really forces you to stay upright and avoid GMing the weight. So it provides some extra emphasis on the "core" (ugh), while not allowing for much "slop". I feel it's a good variation to use for easy or moderate squats.
 
It's like a high, high bar squat, and it really forces you to stay upright and avoid GMing the weight. So it provides some extra emphasis on the "core" (ugh), while not allowing for much "slop". I feel it's a good variation to use for easy or moderate squats.

Interesting, sir. I recently started front squatting seriously to reinforce the whole "staying upright" motor pattern and such. Hopefully that will have some effect; but if it does not, perhaps I'll find a MantaRay lying around somewheres.
 
January 25, 2012

~25 minutes cycling, low intensity.
 
You're ruining the funeral!

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