Category: Training Log

Tue 2/1/18: Comp Squat etc

Food yesterday: 2754 kcal (2777 kcal target)

Activity yesterday: 13.6k steps

Sleep last night: 8 hrs 59 mins – 59 mins awake

AM BW: 70.9kg (-0.2kg from yesterday)

Comp Squat:
5x20kg
5x20kg
5x45kg
5x65kg
— Belt on (6th hole) —
5x85kg
3x105kg @ 7
1x120kg @ 8.5
5x110kg @ 8
5x110kg @ 8.5
5x110kg @ 8
5x110kg @ 8.5

2 Count Paused Bench Press:
5x20kg
5x20kg
5x45kg
4×53.5kg @ 7
4×57.5kg @ 8 (if that)
4x60kg @ 9
4x60kg @ 9.5 form
4x60kg @ 9.5 misgrooved
4x60kg @ 9
4x60kg @ 9.5

RDLs:
7x85kg @ 6?
7x95kg @ 7
7x105kg @ 8
7x105kg @ 8
7x105kg @ 8
7x105kg @ 8

Video from today:

Session notes:
– So I am sore as shit from Sunday despite a rest day yesterday and some decent sleep. Calves and abs are the worst, but my glutes and hamstrings are also feeling it from those sumo pulls. Gotta get back into it though – this week will probably (hopefully) be the highest volume I do before the meet.
– Very happy with how squats went. 120kg was a 1RM at some point in the past 12 months but it went up pretty smooth, and I managed sets across at 110kg which I couldn’t do on Christmas Day. Maybe the soreness was a good thing too – my calves gave me a nice little reminder every time I got on my toes coming out of the hole!
– Bench was great too. Added weight from last week, nothing too grindy. Think form might be improving but definitely a little strength improvement too – though the pause was pretty quick.
– Added weight to RDLs from last week too, my hamstrings will probably be angry tomorrow but it’s nice to go 3 for 3.
– Best training session I’ve had all year 🙂 Only downside was that it took forever, 1hr 55 minutes. Still – was great to get it done. Have a great day, LOTI!

Sun 31/12: Stuff

Food yesterday: 2780 kcal (2777 kcal target)

Activity yesterday: 11.6k steps

Sleep last night: 7 hrs 35 mins – 54 mins awake

AM BW: 70.9kg (-0.2kg from yesterday)

Sumo Deadlift:
5x80kg
5x80kg
5x100kg
3x120kg
2x140kg @ 8.5
2x140kg @ 8.5
1x140kg @ grip slippage
3x140kg @ 9 but also slippage

Incline Dumbbell Bench Press:
8x40lbs / side
8x50lbs / side @ 8.5 (PR)
8x50lbs / side @ 8.5
8x50lbs / side @ 9
1×47.5lbs / side @ unbalanced
8×47.5lbs / side @ 8.5
8×47.5lbs / side @ 8.5

Bis/Tris Superset:
EZ bar curls 12x30kg, slingshot dips x15
EZ bar curls 11x30kg, slingshot dips x13
EZ bar curls 12x30kg, slingshot dips x15

Circuit:
Face pulls 15×22.5kgs, standing calf raises 20x110lbs, ab wheel rollouts x15
Face pulls 15×22.5kgs, standing calf raises 20x110lbs (rest pause 10+10 – grip/balance issues), ab wheel rollouts x15
Face pulls 15×22.5kgs, standing calf raises 20x90lbs, ab wheel rollouts x15
Face pulls 15×22.5kgs, standing calf raises 20x90lbs, ab wheel rollouts x15

Here’s a home movie:

Session notes:
– Well that was interesting. Decided I’m sick of my t-spine issues with conventional and maybe I should try sumo. Felt strong! Upper back still not flat – but seemed like it was definitely more rigid through the pull so it might be a safer way to go if nothing else. Also, did I mention it felt strong? My all time best pull conventional is 155kg but I felt like I could’ve pulled that today without too much trouble (in fact I almost tried, but decided that would be silly since the technique still needs work). Maybe it’s just wishful thinking, but I’m definitely going to try it again. Just wish I’d broken out the chalk as my grip was giving out too quick and I pretty much dropped the last rep, though I gave myself white lights.
– Form wise – my hips are shooting up a bit quick, need to sit back a little more – took some bark off my skins, and my glutes/hams are feeling pretty pumped, which I figure are both good signs. Aside from that though, it felt more natural than conventional does – which is weird, since I think I have long legs and arms (ie less suited to sumo).
– Incline bench was good too, added weight and got all the work in I wanted. Shoulder still a bit funky but OK.
– Been meaning to try slingshot dips for a while and thought with the dicky shoulder now’s a good time. They were a bit easy, and I probably should’ve done another set or two but wanted to leave enough time for the little circuit as well.
– Pretty decent session, 83 minutes total, which is about right. That’s it for me, I’m not training again til next year, damnit! May everyone reading this have a fantastic new year and do amazing things in 2018!

Sat 30/12: Comp Bench etc

Food yesterday: 2671 kcal (2777 kcal target)

Activity yesterday: 15k steps

Sleep last night: 7 hrs 45 mins – 40 mins awake

AM BW: 71.1kg (no change for 3 days!)

Comp Bench:
5x20kg
5x20kg
5x45kg
3x60kg @ 8.5
1×68.5kg @ 8
5x60kg @ 9
5x60kg @ 8.5
5x60kg @ 8.5
5x59kg @ 8.5
5x59kg @ 8
5x59kg @ 9

Pause Squat (beltless):
5x20kg
5x20kg
5x45kg
4x70kg @ 7
4x80kg @ 8.5
4×92.5kg @ 10
4x90kg @ 9.5
4x85kg @ 9
4x85kg @ 8.5
4x85kg @ 9

Slept OK last night. New mattress was supposed to be delivered yesterday but the shop screwed up (thought they had one in stock, but didn’t) so now we gotta wait 10 days, damnit.

Session notes:
– Only had an hour to get this in due to family stuff so didn’t do quite as much work as I wanted to, and pushed rest times down. RPEs a bit everywhere as a result.
– Pretty happy with the benching. Still working on tucking elbows at the bottom and flaring them on the way up to keep them under the bar. Work sets were supposed to be @8, nothing was mega grindy at all even though I went a little heavier than last time out. Just hope I paused long enough on the chest – didn’t video due to the time constraints – but they were definitely not TnG.
– Squatting was pretty good too, added some weight from last time out, though the top set was pretty grindy that might have been form related too. Supposed to all be @9, mostly hovered round there.
– Got some good volume done in 62 minutes. Thanks for reading and good luck with your training! 🙂

Thu 28/12: Dreadlift

Food yesterday: 2734 kcal (2777 kcal target)

Activity yesterday: 17.1k steps

Sleep last night: 6 hrs 43 mins – 1 hr 13 mins awake! 🙁

AM BW: 71.1kg (+0.2kg from yesterday)

Deadlift:
5x80kg
5x80kg
5x100kg
3x120kg @ 7 ?
1x145kg @ 9
5x130kg @ 9
5x125kg @ 9
5x125kg @ 8.5

TnG Bench Press:
5x20kg
5x20kg
5x45kg
4×57.5kg @ 7.5
4x60kg @ 8.5
4x64kg @ 10
4×62.5kg @ 9
4×62.5kg @ 10
4x61kg @ 9
4x61kg @ 9.5

Front Squat (with straps):
5x20kg5@9, 5@9, 5@8.5
5x20kg
5x40kg
3x60kg
0x87.5kg
1x80kg @ shallow
5x70kg @ 9.5
5x70kg @ 9 but shallow
6x65kg @ 9ish

Video coming:

Awful sleep last night. Going shopping for a new mattress tomorrow, hope that helps.

Session notes:
– Bit more intensity on deadlifts, lifted a little more than last week. Overshot the RPE a little as a result, but the last set felt a bit easier so that’s something. Still can’t keep my back rigid once it’s loaded.
– Bench RPEs were a bit all over the place too. It was hot in the gym today and I probably didn’t always explode as much off the chest as I should have. Trying to keep my elbows under the bar a bit more… shoulder is hurting a little though.
– Was short on time, and almost didn’t do front squats at all. Decided not to go for the full volume and just do a heavy single and some back off sets. 87.5kg would’ve been a 2.5kg PR but my upper back just wasn’t strong enough and I lost it forward in the hole. Back off sets got a bit lazy/shallow.
– 90 minutes. I’m freaking done in and sweating like mad. That’s 5 days of training in a row, so I’m not sure what’ll happen tomorrow. Have a great day!

Food yesterday: 2709 kcal (2777 kcal target)

Activity yesterday: 13.4k steps

Sleep last night: 8 hrs 56 mins – 35 mins awake

AM BW: 70.9kg (-0.1kg from yesterday)

Overhead Press:
5x20kg
5x20kg
5x35kg
3x45kg @ 7 ?
0x52.5kg @ herpa derp
3×47.5kg @ 10
3×47.5kg @ 10
2+Fx47.5kg @ 10
7x40kg @ 9
7×38.5kg @ 8
7×38.5kg @ 8
7×38.5kg @ 9

CGBP:
8x20kg
8x20kg
8x40kg @ 6?
8x50kg @ 8
8x50kg @ 8
8x50kg @ 8.5
8x50kg @ 8.5
12×47.5kg @ 9
12×47.5kg @ 10

And here is my traditional video of all the work sets:

Session notes:
– Probably should’ve had a rest, especially after mowing the lawns this morning, but was down in the office/gym/rumpus room watching the cricket, so did a ‘light’ day of presses and tricep work. Bit of volume though.
– Left shoulder was getting a bit sore during the pressing. Hope that’s not a sign of an injury coming on. No pain benching though. I don’t have a lot of history doing CGBP but this is a volume PR for sure.
– Took longish breaks so the session took 75 minutes, but that’s OK. Was good, and I’m ahead of the game for the week. Keep on trucking!

Tue 26/12: Boxing Day Benching

Food yesterday: 2546 kcal (2777 kcal target)

Activity yesterday: 6.6k steps

Sleep last night: 7 hrs 10 mins – 46 mins awake

AM BW: 71kg (+0.5kg from yesterday)

2 Count Paused Bench Press:
5x20kg
5x20kg
5x45kg
4×52.5kg @ 7
4x56kg @ 8
4x59kg @ 8.5
4x59kg @ 9
4x59kg @ 9
4x59kg @ 9.5
4x58kg @ 9 or less

RDLs:
7x85kg @ 6
7×92.5kg @ 7
7x100kg @ 8
7x100kg @ 8
7x100kg @ 8
7x100kg @ 8

Incline DB Bench Press:
8x40lbs / side @ easy… 6?
8×47.5lbs / side @ 8.5 maybe
8×47.5lbs / side @ 8.5 yep
8×47.5lbs / side @ 8.5
8×47.5lbs / side @ 9
15x40lbs / side @ 9
15x40lbs / side @ 10

Some longish footage:

It looks on paper like I undershot my macros on Christmas Day of all days, but it’s really impossible to know for sure when you’re eyeballing food you haven’t prepared yourself. So used to weighing and measuring…. Anyway I stuck to the lean proteins (chicken and ham, mmmm… we have leftovers too) and limited the fatty stuff so it was a good day, and I ate plenty. It’s also the first day in forever I haven’t hit 10k steps.

Session notes:
– Just getting the work done that I missed from yesterday’s session. 3 minute rests on bench, 4 minute rests on RDLs. Hit the RPEs a bit better this time out (at slightly higher weights) so I was probably too conservative last week. The RDLs definitely don’t look like an @8 on video either.
– Since it’s bench focussed and 2 movements didn’t feel like enough, threw in some incline DB benching as well for the extra chesticles – 3 minute rests on these too. Intended to drop the weight when it got grindy but misloaded the dumbbells, and didn’t realise til I was doing the set – so did a couple of AMRAPish sets instead.
– Pretty damn happy with this session, though it took 1hr 37 minutes – one eye on the Boxing Day test, one eye on the weights. Feeling pretty pumped.
– Considering a light day or a rest day tomorrow. RDLs always leave my hamstrings feeling sore so I’m gonna be DOMsey… definitely not squatting either way! Maybe I’ll just bro it out. Have a wonderful Boxing Day 🙂

Mon 25/12: Speedy Squatting

Food yesterday: 2582 kcal (2777 kcal target)

Activity yesterday: 14.2k steps

Sleep last night: 8 hrs 9 mins – 34 mins awake

AM BW: 70.5kg (+0.3kg from yesterday)

Squat:
5x20kg
5x20kg
5x45kg
4x65kg
— Belt on (6th hole) —
3x85kg
1x100kg
1×117.5kg @ 8.5
5x110kg @ 8
5x110kg @ 8
5x110kg @ 8.5
5x105kg @ 8

Session notes:
– Only had maybe 45 minutes to squeeze this in between family stuff, but wanted to do SOMETHING today so I can spread the volume out a bit this week. Got it done in 37 minutes, now back to the in-laws for dinner. Merry freaking Chrismas! 😀

Sun 24/12: Christmas Brostivities

Food yesterday: 2527 kcal (2588 kcal target)

Activity yesterday: 15.8k steps

Sleep last night: 7 hrs 6 mins – 41 mins awake

AM BW: 70.2kg (-0.1kg from yesterday)

TnG Bench Press:
5x20kg
5x20kg
5x45kg
4x60kg @ 8.5
2x70kg @ 10
3x65kg @ 9.5
3x65kg @ 10
3x65kg @ 10
5x60kg @ 10
8x55kg @ 9
8x55kg @ 10
10x50kg @ 9

Barbell Rows:
12x45kg
12x45kg
12x45kg
12x45kg

Supersetted with:

Incline DB Bench Press:
12x40lbs @ 9
12x40lbs @ 10
12x35lbs @ 9
12x35lbs @ 9.5

Reverse Dumbbell Flys:
3×15 x 12.89lbs

Supersetted with:

Dumbbell Flys:
3×15 x 20lbs

Hammer Curls:
2×12 x 25lbs
1×12 x 22.5lbs

Supersetted with:

Lying Tricep Extensions:
1×12 x 30kg
1×10 x 30kg
1×16 x 25kg

Circuit:

Standing Calf Raises:
1×10 x 75kg (165lbs)
1×12 x 75kg (165lbs)
1×15 x 75kg (165lbs)

Decline Situps:
3×20

Shrugs:
3×15 x 75kg

It’s weigh in day, and my BW is down 0.2kg on average this week. Which means I get to eat more food this week – merry Christmas to me, and bring on the gainz! Interestingly my stupid scales are still showing BF% trending up though. BIA scales suck. Navy method has me at 14% this morning and I noticed last night my lower abs are almost visible when lying down. WIN.

Session notes:
– Decided the other day I’d done enough heavy volume for the week so planned a bit of a pump/hypertrophy session today. But I also want to keep bench volume up. So this turned into a bit of a mish mash – some decent bench volume, then some brostyle chest/back/bis/tris work.
– Might have got a little carried away, it took 1hr 43mins all up, even with short rest breaks on almost everything and not bothering to film. But I don’t care. This was good and I needed it. There will be some heavier work coming this week.
– Have a very merry Christmas, LOTI. Hope you all enjoy time with your family, and that Santa brings you many giftz and gainz!

Food yesterday: 2505 kcal (2588 kcal target)

Activity yesterday: 11.3k steps

Sleep last night: 7 hrs 12 mins – 69 mins awake 🙁

AM BW: 70.6kg (-0.4kg from yesterday)

Deadlift:
80kg 2×5
100kg 1×5
120kg 1×2
140kg 1×1 @ 8
125kg 2×5 @ 8.5, 8.5
120kg 1×5 @ 8.5

TnG Bench Press:
20kg 2×5
45kg 2×5
60kg 1×4 @ 7.5
62.5kg 1×4 @ 8.5
65kg 1×4 @ 10 oookaaayyy
63kg 1×4 @ 9.5
62.5 1×4 @ 10 ffs
60kg 1×4 @ 8.5

Front Squat (with straps):
20kg 2×7
40kg 1×7 @ who knows. I’m calling it 6
55kg 1×7 @ 7
60kg 4×7 @ 7.5, 7.5, 8, 8

Incline Dumbbell Bench Press:
40lbs / side 1×8 @ I’m calling it 6
42.5lbs / side 1×8 @ 7.5?
45lbs / side 4×8 @ 8, 8, 8.5, 8.5

Yet another long video, which I doubt many people watch except me – but feel free to rate my RPE:

Session notes:
– Pretty awful sleep last night (knew that even before I looked at the Fitbit). Sharing a bed with a sick, cranky toddler is not fun. Think I’ve overdone the caffeine today.
– Used calculator to guess at deadlift weights. Top single was about right, the volume work might’ve been a tiny bit heavy, which is why I backed off the third set – gotta be a bit strict with these and get my fucking form to improve once and for all. Really looking forward to some in person coaching on it soon! Bar was still moving super slow for last reps of each set.
– Blah @ bench. Breaks were 4ish minutes, but I just had no damn stamina at all. Or maybe it was just form creep, the last work set went up fast enough I thought maybe there were still 2 in the tank.
– Front squats were interesting. Had the first couple of sets down as RPE 8 but then revised it down when the third set felt like more of a true @ 8 – no doubt I’m not the only one who does that? 3 minute rests on these. Looking at the video now they’re shallowish though (sadface)
– 3 minute rests on the dumbbell pressing as well. Went OK, actually surprised me a little – the work sets felt pretty heavy to start with but I definitely still had at least one rep in the tank on the last couple of sets.
– Epic session, took 1 hr 48 minutes! I was thinking of adding volume next week before tapering but I can’t see that happening unless I up the frequency, which I guess is an option. Got a few days to think about it now though. Might also depend if my macros go up as I could use a bit more food, feeling sore as usual. Weight this week is stable or even down a little, so it’s quite likely I’ll get a bump on Sunday.
– Enough rambling. Thanks for reading and good luck with your lifting!

Food yesterday: 2405 kcal (2588 kcal target)

Activity yesterday: 11.6k steps

Sleep last night: 7 hrs 46 mins – 37 mins awake

AM BW: 70.8kg (-0.3kg from yesterday)

Morning Cardio:
Air bike – 20 minutes
10.39km, average HR 129 BPM

Comp Bench:
20kg 2×5
45kg 1×5
60kg 1×3
67.5kg 1×1 @8
60kg 1×5 @10 whoops
58kg 3×5 @8.5, 8.5, 9
56kg 1×5 @8.5

Paused Squat:
20kg 2×5
45kg 1×5
65kg 1×4 @6.5
75kg 1×4 @8
— Belt on (6th hole) —
90kg 4×4 @8.5, 8.5, 8.5, 9 (PR)

Overhead Press:
20kg 2×5
30kg 1×5
37.5kg 2×7 @8.5, 9.5
36kg 1×7, 1×6+F @8.5, 10(gah)
34kg 1×7 @9

Here’s a nice long video of all the work sets. Rate my RPE! :p

Session notes:
– Had to rush through this one a bit to get it done before dinner so took very short breaks.
– Bench – mostly 2 minute rests. Overshot the @8 for the first work set a bit. There really isn’t much difference between these and a 2 count pause bench, is there? Just a slightly shorter pause but I don’t think it makes much difference to difficulty especially at these light weights. Didn’t bother with wraps this time either because of time constraints.
– 3 min rests on squats. May have just undershot RPE a teency bit, thought they might get harder with the short breaks but seemed about the same. Last set was MAYBE a 9. Most I’ve ever pause squatted anyway.
– Overshot RPE on the presses, but not surprised (though the fail was a surprise). Only took 3 minute rests on these too and triceps were gassed out by the end. Got some volume done anyway.
– Got it done in 65 minutes all up, pretty happy with that. Chicken schnitzel with my name on it about to go in the oven. Have a great evening lifters!

So, I edited and uploaded the training video:

Interested in others thoughts on RPE particularly. Mine are:

– Gotta make sure I bury those squats. First one was usually OK in the work sets but as usual got a bit iffy on the rest. Otherwise, intensity was probably about right.
– The first bench work set might only have been @10 because I misgrooved the last rep; otherwise might be 9.5
– I was too easy on myself with the RDLs. The last set flew up, definitely had more than 2 in the tank there.

Food yesterday: 2534 kcal (2588 kcal target)

Activity yesterday: 10.5k steps

Sleep last night: 6 hrs 56 mins – 51 mins awake

AM BW: 70.9kg (+0.5kg from yesterday)

Comp Squat:
20kg 2×5
45kg 2×5
65kg 2×5
— Belt on (6th hole) —
85kg 1×3
100kg 1×2 @ 7?
115kg 1×1 @ 8ish
105kg 3×5 @ 8.5, 8, 8

2 Count Paused Bench Press:
20kg 2×5
45kg 1×5
50kg 1×4 @ 6.5?
55kg 1×4 @ 7.5
60kg 1×4 @ 10 whoops
58kg 4×4 @ 9 all the way, I think – 2 min rests.

RDLs:
80kg 1×7 @ should be 6, based on history
90kg 1×7 @ 7 ok
95kg 4×7 @ 8 or so

Changing up the programming, in an attempt to peak for this virtual meet in 5 weeks time. Credit to the good Dr of GainzZz for this one. Will be an interesting experiment if nothing else, the timing also works well with a couple of weeks off work coming so I’ll have a little more gym time available to raise volume before tapering off.

Video later, maybe – no time now. Would be interested to get some feedback on my RPE ratings if nothing else.

Session notes:
– Squat was OK. Was aiming for an RPE 8 top single and then some fives, felt like I got that one pretty close. First work set after the single felt tough but I didn’t rest very long, last work set felt a lot more dialled in. Tried out wrist wraps and thumbs around – hated it and ditched it after the single.
– Haven’t done paused bench in forever – I kinda undershot RPE on the warmups and overshot the first work set (was supposed to be warmups @7, 8 and then work sets @9). 58kg was about right. Bench is the lift I really wanna improve more than any other. Tried out wrist wraps here too, think I like them for benching.
– No idea how to judge RPE on RDLs. Just did some challengingish sets and tried to keep a couple of reps in the tank. Think it was about right, they actually seemed to get easier as I went, probably form was breaking down!
– Actually intended tonight to be a lightish session or maybe even treat this week like a little deload. Been feeling hot and headachy all day, but once I got in there and got into it, it turned out really well, even though it took a little while (90 minutes) – maybe the spag bol for dinner helped. Mmmm caarbs. Hope my hamstrings aren’t too sore tomorrow from those RDLs…. have a wonderful evening!

Sun 17/12: Upper Back

Food yesterday: 2545 kcal (2588 kcal target)

Activity yesterday: 13.7k steps

Sleep last night: 7 hrs 41 mins – 34 mins awake

AM BW: 70.4kg (-0.9kg from yesterday[!])

Chin Ups (BW):
6, 6, 6, 6, 5, 5, 5, 4, 4, 4
2 min rests

Barbell Rows:
45kg 2×12
42.5kg 4×12
2 min rests

Barbell Shrugs:
75kg 2×20, 1×14, 1×10
1 min rests – big hold at the top

No video.

Somehow I managed to be compliant macros wise this week. Average weight was up 0.3kg, so no change to calories. After a decent rest day yesterday, feeling a little better about things.

Session notes:
– Fasted – just black coffee and BCAAs.
– Tried to stay away from failure on chins, was a reasonable effort. Tried to keep form strict on the rows and shrugs so didn’t put as much weight on the bar as I could have.
– Nice little pump session on a Sunday morning, 52 minutes. Have a wonderful day!

Fri 15/12: Press

Food yesterday: 2378 kcal (2588 kcal target)

Activity yesterday: 11.4k steps

Sleep last night: 7 hrs 6 mins – 54 mins awake

AM BW: 70.7kg (-0.3kg from yesterday)

Overhead Press:
20kg 2×5
35kg 1×5
45kg 1×3
52.5kg 1xF @ For fucks sake why even bother trying for a PR
50kg 2xF
47.5kg 1×1 @ 9.5
46kg 3×2 @ 9.5, 10, 10
37.5kg 1×8 @ 9
35kg 1×10 @ 10
32.2kg 1×11 @ 10

Lateral Raises:
12.5lb dumbbells x 16, 12, 12, 10
10lb dumbbells x 15, 15, 12, 12
60 second breaks

Lying Tricep Extensions (with EZ Curl Bar):
30kg x 15, 12, 12, 12, 12, 12
2 minute breaks

There is video, but I don’t think I want to look at it.

Session notes:
– Nup. Head wasn’t in the game tonight. Kidlet came down and watched me fail a couple of the heavy attempts and I felt self conscious. Majorly disappointed, since I pressed 50kg for doubles not too long ago.
– Rest was OK. Shoulder got a little sore during the lateral raises, and was surprised I managed to keep banging out sets of 12 on the LTEs.
– All done in about 65 minutes, excluding the family time. Glad it’s done. Was planning on doing a back workout on the weekend but I’m not sure if I will yet. Motivation is pretty much at rock bottom right now.

Wed 13/12: Deadlift

Food yesterday: 2557 kcal (2588 kcal target)

Activity yesterday: 11.7k steps

Sleep last night: 6 hrs 49 mins – 50 mins awake

AM BW: 71.2kg (+0.2kg from yesterday)

Deadlift:
80kg 1×5
105kg 1×5
125g 1×3
145kg 1×2 @ 10 (PR, +2.5kg), 1×1 @ 10
140kg 1×2 @ 10

Front Squat (with straps):
20kg 2×5
45kg 1×5
60kg 1×3
75kg 1×2 (oops) @ 9.5
70kg 5×3 @ 9ish

Slingshot Bench Press:
20kg 2×5
45kg 1×5
60kg 1×5
70kg 1×2
80kg 1xF
70kg 2×2
65kg 1×5

GPP Superset – 4 rounds:
KB Swings 25lbs x 50, 25lbs x 25, 22.5lbs x 25, 22.5lbs x 30

alternating with

Weighted stepups 25lbs / side x 10 per leg

Flailing and failing:

Session notes:
– Finally a PR, but with horrible roundy back form. I’m sure it wasn’t this bad when I pulled 142.5kg for doubles. And I got it for sets across last time, but on the second attempt there was just no way.
– Screwed up front squats, had the spotters misaligned and hit them in the hole on the 3rd rep at 75kg. I think I probably could have got triples there but backed off a little anyway since I was planning 5 sets.
– Slingshot turned up today, and I couldn’t wait to try it out so did some work that wasn’t in the RX. Really liked it. Not sure how much it added – I still can’t hit an 80kg bench but was closer… what I will say is those doubles @ BW and even the fives flew up compared to what they would have without it. So it’s definitely added something.
– Dat GPP doe….. 50 reps of KB swings was too much, I was thinking about dropping it and at 25 reps on the second set the locking pin flew out of my adjustable kettlebell and I was lucky not to smash something. Figured that was a sign and dropped to lower reps. Added an extra round though so still did plenty of work.
– Anbsolutely epic session. Wasn’t SUPER long at 88 minutes, because I pushed the pace a bit especially the benching and GPP. It was hot in my gym and I was drenched in sweat by the end. Not too DOMset this morning, surprisingly. Have a wonderful day all!

Mon 11/12: Bench Press

Food yesterday: 2483 kcal (2588 kcal target)

Activity yesterday: 12k steps

Sleep last night: 7 hrs 27 mins – 37 mins awake

AM BW: 70.5kg (+0.2kg from yesterday)

Bench Press:
20kg 3×5
45kg 1×5
60kg 1×5
67.5kg 1×2 @ 9?
73.5kg 1×1+F that was ambitious
71kg 1×1+F
70kg 1×1+F
67.5kg 2×2 @ 10

Incline Bench Press:
50kg 1×1
45kg 1×4
42.5kg 3×6 @ 9, 9.5, 10
37.5kg 1×10 @ 9ish
35kg 1×10 @ 10 triceps done

EZ Bar Curls:
30kg 3×10

Dips:
15, 11, 11 at BW

Supersetted with

Hammer Curls:
25lbs 2×12
22.5lbs 1×12

Flailing and failing:

Missed my macros a bit yesterday because I forgot to adjust MFP after I adjusted my goal in Avatar. Oops. Slight schedule change this week. Might be tough.

Session notes:
– Had a bit of a headache before I started, and even though yesterday’s workout felt a bit sub par my hamstrings and glutes were still quite DOMsey today. Guess I did give them some stimulus anyway. Grow motherfuckers, grow.
– Went for an equal best bench 2RM which was 73.5kg but that was ambitious, I was nowhere near it. Checked afterwards, and I weighed about 4.5 kilos / 10 pounds heavier when I made that weight last time. Worked my way back down to where I could get doubles. Which turned out to be the weight I warmed up at because I took too much out of myself with my flailing. FML.
– Incline bench was awful, looked at my log, I managed 47.5kg for eights about 3 weeks ago so thought fitty for sixes would be close. Couldn’t even get a double, what the hell? I am so fucked up right now. Fair dinkum almost threw in the towel at that point. Threw my ego in the bin (again), dropped weight, pushed the pace to get it over with.
– Took me about 50 minutes just to do the two bench movements so was pleased to get it all done in about 72 mins. I’m gonna go and eat a big fuck off bowl of ice cream and hope this makes me feel better. So damn sick of grinding all the time and failing weights. This log is getting embarrassing. I think I’ve lost a couple of kilos of lean mass. Now I’ve gotta get that shit back somehow.

Sun 10/12: Squat

Food yesterday: 2924 kcal (2370 kcal target)

Activity yesterday: 20.6k steps (golf)

Sleep last night: 7 hrs 34 mins – 50 mins awake

AM BW: 70.3kg (-0.1kg from yesterday)

Squat:
20kg 2×5
45kg 1×5
65kg 1×5
— Belt on (6th hole) —
85kg 1×5
100kg 1×3
115kg 1×2
132.5kg 2xfailz0rs
125kg 1xF whaaaat?
120kg 1×1 @10
115kg 2×2 @9.5 – probably a little shallow too

2″ Deficit Deadlifts:
80kg 1×5
105kg 1×5
125kg 1×3 @8.5
120kg 1×3 @8
110kg 1×8 @8.5
100kg 1×8 @8

Dumbbell Rows:
40lbs 1×10
37.5lbs 3×10
35lbs 1×10
1 min breaks

Another long video – warts and all:

Played golf yesterday for the first time in months. Was a good day, but it might have affected this session a bit, not sure. Ate lots (made up for the low day on Wednesday and hit my weekly target). Expected weight to be funky this morning, after 8 cans of sugar free soft drink yesterday, that’s some kind of record for me, but didn’t fluctuate much.

On that subject, it’s weigh in/new macros day today – body weight was down 0.2kg on average. Avatar gave me another 130 odd calories a day, but on reflection I didn’t think that was enough, so I switched to lean muscle gain and it added a few more. Got 6 weeks til the mock meet and a few kilos buffer under 74kg so I can afford to gain even more than the 0.1kg / week that that setting expects. Bring on the gainz.

Session notes:
– Went for a 2.5kg squat PR. Was very close (close enough to try again) but no bueno. Disappointed, but not upset, but was very surprised to miss 125kg after that, I almost cried. Probably those two attempts just smoked me too much. Anyway, got a single and a couple of backoff doubles as per the RX – better luck next time. Working on bringing my arms closer together and keeping my upper back tighter, so taking a bit longer under the bar.
– Squatting took forever and took a lot out of me. Deadlifts were supposed to be max effort, 8-10 rep sets but I overshot the weight and decided to just get some volume in while keeping a rep or two in the tank.
– Rows meh. I was #rekt and pretty sweaty.
– All those fails and the extra volume made it a long session, 1hr 40 mins. Not my best effort, feel like I’m spinning my wheels a bit right now, considering a deload, but then again doing legs after a big day on my feet yesterday might also have had an impact – maybe things will right themselves this week with some more food. Have a wonderful day, LOTI!

Fri 8/12: Bench Press

Food yesterday: 2307 kcal (2370 kcal target)

Activity yesterday: 13k steps

Sleep last night: 7 hrs 52 mins – 41 mins awake

AM BW: 70.1kg (-0.8kg from yesterday[!])

Bench Press:
20kg 2×5
40kg 1×5
60kg 1×1, 1×2
70kg 1×1 @ 10
80kg partial rep+hold: 5×2
70kg 1×1 @10
60kg 1×5 @ 9.5
55kg 3×8 @ 9, 9.5, 10

Incline Dumbbell Bench Press:
35lbs / side 1×15, 1×14, 1×11, 1×12 – sub 3 min breaks

Dumbbell Flys:
20lbs / side 4×12 – sub 3 min breaks

Session notes:
– Energy levels a bit low – fasted til lunch again and had a busy morning, did this after eating. Wanted to do a bit of benching, trying a couple of new things. The bulldog grip being one, and overloading the top of the movement being another. Took a slightly wider grip, trying to hit the chest more than the triceps since they got a battering yesterday morning.
– This was supposed to be a pretty quick session but it took 70 mins because I did a bit more volume than I intended! All good though. Pretty happy with how it went, feel like it was useful. Have a wonderful day, fellow lifters!

Thu 7/12: Press

Food yesterday: 1791 kcal (2370 kcal target)

Activity yesterday: 12k steps

Sleep last night: 6 hrs 6 mins – 42 mins awake

AM BW: 70.9kg (-0.1kg from yesterday)

Overhead Press:
20kg 2×5
35kg 1×5
46kg 1×4 @10
45.5kg 1×3, 1×4 @10
40kg 1×6 @9.5

Seated Dumbbell Press:
32.5lbs / side 5×10

Delt Work:
Lateral Raises 11.24lbs 1×15, 8.48lbs 4×15
–supersetted with–
Reverse Dumbbell Flys 15lbs 2×15, 12.5lbs 3×15
1min rests

Dips:
BW +11.25kg x12, 10, 8
BW +10kg x8
BW +7.5kg x 8
2 min rests

Dumbbell Overhead Tricep Extensions:
22.5lbs / side 1×10
20lbs / side 3×12

Longer video today:

Gah @ missing macros. Had to go to a BBQ last night, saved macros all day for it, but the only available protein option was sausages (which would have blown my fat target bigtime) and I forgot to bring an alternative, so ate light. Reheated some lasagne when I got home but still would’ve had to eat 1500+ calories right before bed and I wasn’t up for it. Not to worry, will spread the remainder over the next few days.

Session notes:
– Another early AM session on less than adequate sleep. Press was awful, I got the same reps at 46kg as last time out but then gave up real early on the back off sets. Kinda had me psychologically beat before I started, I think.
– The rest of the session was pretty damn good though. Last rep of the seated presses was a mega grind, put it in the video for fun. Fair bit of volume, shoulders and triceps were smoked by the end.
– Started at 5:16am, finished at 6:35am, for 79 minutes. Have a wonderful day!

Tue 5/12: Deadlift

Food yesterday: 2283 kcal (2370 kcal target)

Activity yesterday: 11.6k steps

Sleep last night: 6 hrs 18 mins – 38 mins awake

AM BW: 71.1kg (+0.7kg from yesterday)

Deadlift:
80kg 1×5
100kg 1×5
120kg 1×1
130kg 3×5 @ 10

Pause Squats:
20kg 2×5
40kg 1×5
60kg 1×5
65kg 1×5
70kg 1×5
75kg 1×5
85kg 1×5 @ 8.5

Back/Abs/Posterior Chain Superset:
6 rounds of BW Chinups x5 (except the 4th set where I only got 4), 30lb KB Swings x10, Decline situps x10

Video of squatting hijinks:

Instagram

Weight jumped overnight. I suspect the macro number is wrong, had some mystery meat for dinner last night, some kind of chicken meatloaf, and it was salty as hell, so probably just retaining some water too. Also weighed in a fair bit earlier than usual.

Session notes:
– For various reasons, decided to do get up early (5am) and do this session fasted. Sleep was shitty even though I was in bed pretty early, mostly because I was worrying about how it’d go. FFS. Anyway – no issues with energy at all, and no issues with time either, so I stressed for nothing.
– Deadlifts were horrible. Not a PR, but not too far off and definitely max effort. Back position is absolutely awful on video and I lost my balance during the second set. That said, I tried a slightly wider stance during the last set and I think it felt better/easier, so will work on that.
– So, I pussied out on pause squats a bit. Could have definitely done a little more weight. Was quite happy with these. Squat is my main focus at the moment.
– Didn’t quite stick to the RX as I was pushing time a bit, but near enough. Threw the chins into the accessory work and pushed the pace a little. All went well, I had a bit of ab doms from Sunday still so they have had some good work this week.
– 70 minutes. This worked out nicely. Have a great day!