2011-10-15

Pretty bleh day.


Squat
1x5x120 kg
1x3x120 kg
1x5x115 kg

Yeah ok, **** you squat.


Bench Press
3x5x82 kg (180 lbs, +1 kg, -1 rep)

Technique fail on 6th rep screwed me. Still, I'm happy enough getting this after being both physically and mentally drained after the failed squats. I failed at 3x5x81 before resetting, think I'll get 3x5x85 or so now.


L-Chins
6, 6, 6


Back Extensions w green bandz
3x10

Pretty sure singular of bandz = bandz.


Body Weight: 87.6 kg (193 lbs, -0.9 kg)

Ok I didn't eat too much this week, but still. Has to be the lower end of variance this week + higher end last week or something. Explains the squats to a certain degree as well.


I think I'll just move on to intermediate programming (TM) once I'm done cutting instead of ****ing around with novice stuff, even if my lifts are pretty noob. Prob use a variant of GSLP with smaller resets or something for dieting. We'll see. Eating at a surplus for another week or two to eek out more progress on the upper body lifts + DL.

See? Isn't constantly changing your goals, programming, and diet the spice of life?!?

I'm not that far behind you in training OCD

Though to be fair, this has been my plan all along.

Yo soulman, are you a high bar or low bar squatter?

Somewhere in between...low bar placement (though not PL low), wide stance.

2011-10-17

Had to move it up one day because of yada yada.


Press
2x5x62 kg
1x6x62 kg (136 lbs, +1 kg, -1 rep)


Squat
2x5x115 kg
1x6x115 kg

Reset a bit, staying at the same weight until I get 7 or 8 reps. Haven't decided yet.


Incline Press
Random 10 rep sets


ETA: was supposed to do weighed push-ups today, but my elbows were sort of killing me. I'm done with GTG chins, neither my elbows nor my shoulders are fond of them.

GTG is for kids imo.

Yeah f that. Although I've been doing 1-2 max sets a day of push-ups, which seems to work fine.


2011-10-20


Bench Press
2x5x83 kg
1x6x83 kg (183 lbs, +1 kg, +1 rep, WR!)

Whee. Very confident I'll get 85 for 5, such a huge brag!!!


Sumo DL - 5/3/1, cycle 3, week 1
5x95 kg
5x105 kg
8x122.5 kg (270 lbs, +2.5 kg, +0 reps from last cycle)

Meh, had one more than just straight bitched out.


Kroc Rows
15/20 x 54 kg (119 lbs, +2 kg, - a bunch/-5 reps)

Yeah that was prob a bit too optimistic. Dunno why the discrepancy is so big all of a sudden.


Finally decided, eating at a surplus this week and next, then transitioning into a deficit.

2011-10-22


Press
3x5x63 kg (139 lbs, +1 kg, -1 rep last set)

No chance at the sixth rep. Not surprising.


Squat
2x5x115 kg
1x7x115 kg (253 lbs, +0 kg, +1 rep)


Push-Ups
3x13x30 kg

These felt great. New WR too w sets/reps I think.

<3 weighted push-ups. My shoulders love them too.

2011-10-25


Bench Press
3x5x84 kg (185 lbs, +1 kg, -1 rep last set)

Barely got the fifth rep on the last set, which was a bit disappointing. That'll teach me not to GTG any push-ups I guess.


Squat
2x5x115 kg
1x8x115 kg (253 lbs, +0 kg, +1 rep)

Felt very solid all the way until the last rep. Warm-ups felt heavy so a bit surprised this went so well.


Some random back extensions, then had to leave.

Nice numbers man!

Thanks! It's nice to no longer be outright embarrassed by my bench.

On another note I thought I'd do some programming FPS once I start cutting, considering trying Martin Berkhan's reverse pyramid training.

It basically goes like this:
- Find a rep scheme you want to work in (for me it'll prob be 3-5 since that's worked well for me before for retaining strength)
- Do 2-4 sets according to the lift/needs of the lifter
- Top set is all-out within your desired rep scheme
- Set 2: take 10% off, get reps+1 from set 1
- Set 3: etc
- Once you hit the top end of your rep scheme, add 2.5% to the lift and repeat

That's it. There's no actual exercise selection done by Martin, but by this stage I think I'll be fine picking out the stuff I want/need. He also states you can use 5% or 15% from the top set, do some sets standard 3x5 or w/e as opposed to RPT etc.

Intuitively this makes sense, starting out with the first set as your heaviest. Doubly so on a deficit, where running out of steam on the squat and DL can be an issue - at least it has been for me. It also follows the 'high intensity', low volume' adage if you want it to.

I'd prob do something like:

Day 1:
- 2x Squats RPT (3-5)
- 3x Bench/Press RPT (5-7) or std
- 3x Chins (std) or CG bench std

Day 2:
- 2x DL RPT (4-6)
- 3x Bench/Press RPT (5-7) or std
- 1x Kroc Rows

Day 3:
- 2x Squats RPT (3-5)
- 3x Bench/Press RPT (5-7)
- RDLs or Back Extensions


Thoughts?