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Jacob-1310's Log
 

jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

yesterday:

DE lower:
- farmers walks: 22.5 x 3 x 40 - 50
- lots of upper body n lower body rollin
- Orange band distraction
- Int n ext stretch

Box squat @ 60% + red band (just gonna start saying the band as i dont know the tension, it says 50 - 80lbs):

- bar x 2 x 10 (no band)
- Bar x 1 x 5 ( added band from here on in)
- 40 x 1 x 5
- 65 x 5 x 2
- 67.5 x 4 x 2
- 70 x 3 x 2
- 75 x 2 x 2
- 80 x 1 x 2

Speed pulls: 15 x 1

Leg curls: 5 x 21s ea leg no rest

Pull ups: 3 x 11/4/4

Standing goodmorning: 3 x 12

45 degree back raise: 3 x 15


Was a great workout. I could have provided water to an a child for a week with the amount of sweat my shirt was holding. As i said i dont know the tension, i somehow doubt that it is 50 - 80lbs. Ive also noticed that my hips are out, will have to get that fixed up when its possible.

Today:

- Hip int n ext stretch
- 15 minutes of skipping
- Iceing to left tricep n shoulder: 2 x 5 mins ea time

getting some acute pain in tricep, just some inflimation. Gotta get it good for DE upper tomorrow.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

DE upper:

- farmers walks: 25 x 3 x 40 - 50
- lots of upper body rollin
- rotator exercise: 1 x 10
- side n rear delt exercise : 1 x 10
- shoulder dislocates
- hip int n ext stretch

bench:
- bar x 3 x 30/10/10
- 40 x 2 x 10
- 60 x 5 x 3
- 62.5 x 4 x 3
- 65 x 3 x 3
- 70 x 2 x 3
- 80 x 1 x 3

Chaos weight:
- 3 x 12 with 50
- 1 x failure with 60

deflict BB rows: 3 x 12 - 15, 1 x failure

pull ups: 3 x 11/6/3

Bent over side raises: 10 x 10


Was a very slack workout tbh. Bar speed was slow, but the weight was easy. however i kept getting out of my groove and couldnt keep/get my left side tight. next time i go to gym after class ill do a lot more farmers walks to get my body warmed up.

later on in the afternoon:

yellow band face pull: 1 x 60 reps

yellow band tricep pushdown: 3 x 30, 1 x 10

Yellow band bicep curl: 3 x 20

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

yesterday:

yellow band face pulls: 1 x 60

today ME lower:

- farmers walks: 25kg x 5 x 40 - 50
- lots of upper body n lower body rollin
- hip distraction

Snatch grip deadlifts:
- bar x 2 x 10
- 40 x 1 x 5
- 60 x 1 x 5
- 70 x 1 x 5
- 80 x 1 x 5
- 90 x 1 x 5 PR
- 100 x 1 x 5 PR

Over head squats: 3 x 10 - only did the bar on these. Losing my balance so hard

leg curls: 5 x 21s ea leg

pull ups: 3 x 10/6/4

Goodmornings: 3 x 6

45 degree back raises: 3 x 15

It was de load this week and tbh, best de load. I actually really enjoy doing snatch grip deadlifts. Was doing some snatch's with a broomstick in between sets. Everything is going pretty solid at the moment.

later on today:

yellow band face pulls: 1 x 70

getting better at these.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today: was meant to be ME upper but instead became

yellow band face pull: 1 x 70

Yellow band tricep pushdown *:
- 2 x 50
- 5 x 20

Yellow band hammer curl*: 5 x 20

yellow band vogelpohl row: 3 x 20

Pull ups: 3 x 6/ 4/ 10

Skipping: 15 minutes

A ton of snatch tech work with a broomstick.

No excuse for missing gym. Just didnt organise my time correctly.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

DE lower:

- farmers walks: 25 x 5 x 40 -50
- Lots n lots of upper body and lower body rollin
- Red band hip distraction
- ext hip stretch

Kneeling jump to box jump: 3 x 3

Box squat unto foam:
- bar x 2 x 10
- 40 x 1 x 5
- 55 x 15 x 2

Speed pulls @ 50% of sumo: 15 x 1

Deflict Stiff leg deadlift:
- 60 x 10
- 80 x 10
- 90 x 15 PR

Pull ups: 3 x 10/6/4

Arch back Goodmorning:
- 60 x 10
- 80 x 6 x 4

Seated goodmorning: 3 x 10

Red band standing abbs: 5 x 15

Lots of snatch technique work with broomstick

Was an extremely solid training day today. The foam squats were harder than i had anticipated. Might start adding foam into band waves as well but for now it can stay in non band waves. Next band cycle ill be upping my dynamic weights by 5 - 10kg. I am seeing an improvement with 55,60,65 + however they are not true 50 % +.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

yesterday:

1 hr walk

Went to the shops and wanted to see how long itd take me to walk home. I think that was enough conditioning for the day

Today; DE upper:

- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- Shoulder dislocates
- Red band shoulder distraction
- Rotator warm up: 1 x 12

Reactive upper body strength exercise: 3 x 3 - 6

Bench @ 60%:
- bar x 3 x 5 - 10
- 40 x 1 x 5
- 60 x 15 x 3
- 60 x 1 x failure, got to 12 PR

JM press:
- 40 x 6
- 60 x 3
- 70 x 3
- 80 x 0
- 40 x 12

Vogelpohl rows:
- 1 x 10 @ 2 plates (on the latt machine)
- 3 x 10 @ 3 plates PR

Pull ups: 3 x 6/4/8

Standing ez bar curl: 3 x 6

Arnold press: 8 x 10, 2 x 9

Was a very solid sesh. The speed benches were insanely quick. Started to tuck my elbows a lot more and am hitting lower but noticing that i am much more explosive. Probably because elbow is inline with wrist.

On the 13th rep of the bench i failed at about 1 - 2 inchs from lockout. Couldnt even fight it was pretty taxed. On the JM presses: I am trying something where after DE/ME work i hit a triple on tricep work and will see how this will work in strengthening. Could not remember whether i had hit 80 x 3 on JM or not so dunno if 70 is a PR or not. As for the fail, i slipt into a bench press so i told the spotter to grab the bar.

Later on:

- yellow band face pulls: 1 x 85
- Yellow band tricep pushdown: 100 reps

God damn face pulls give an insane pump.

time to eat more food.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today:

- 2 min red band hip distraction
- 15 mins skippin
- yellow band face pull: 1 x 70

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

ME lower:

- Farmers walks: 22.5 x 5 x 40 - 50
- Lots n lots of upper body n lower body rollin
- Hip ext stretch

Kneeling jump to box jump: 3 x 3

Reverse band conv deadlift:
- bar x 2 x 10
- Bar x 1 x 5 (added bands here)
- 60 x 1 x 5
- 80 x 2 x 5
- 100 x 1 x 3
- 120 x 1 x 1
- 140 x 1 x 1
- 150 x 1 x 1 PR
- 160 x 2 x 1 PR

Deflict stiff leg:
- 60 x 12
- 80 x 12
- 90 x 12

Pull ups: 3 x 10/6/4

Arch back goodmorning: 6 x 4

Seated goodmorning: 3 x 10

Red band standing abbs: 4 x 15 - 20

The set up for my reverse band deadlift was kinda throwing me forward and since deadlift form isnt solid i probably wont be doing this variation again. anyway, the first 160 was pretty good as far as i could feel. the second my lumbar rounded which is never good. I am having an extremely hard time arching my back really really hard. So to fix this as of next week, ill be lowering the weight i do on arch back goodmornings and really try to get a massive arch.

My accessory work went great. The stiff legs really took it out of me, which is what i wanted. Next wave cycle i may try something a little different. instead of doing 4 or 5 exercises, im going to go hard out on 2 or 3, pick a deadlift variation and a goodmorning and hit it hard as i can and see where that takes me.

Next week extra workouts will be programed in again.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

extra workout:

- farmers walks: 22.5 x 5 x 40 - 50
- upper body n lower body rollin
- red band hip distraction

Box squat with broomstick: 3 x 20 - 50

Dimmel deadlifts:
- 60 x 2 x 15 - 20

Red band 1 arm abb pulldown: 3 x 15 ea side total of 90 reps

Broomstick snatch practice

Yellow band face pulls: 1 x 85

Wrecked. Time to eat lots and lots of food and recover

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

ME upper:

- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- Rotator exercise : 1 x 10
- Shoulder dislocates: 1 x 10
- red band shoulder distraction: 15 sec

Push up to box, push up down to box: 3 x 3

Orange Reverse band bench:
- bar x 2 x 10 - 20
- bar x 1 x 10 (added orange band)
- 40 x 1 x 10
- 60 x 1 x 5
- 70 x 1 x 3
- 80 x 1 x 3
- 90 x 1 x 3
- 100 x 1 x 3 PR
- 105 x 1 x 3 PR

JM press:
- 40 x 10
- 60 x 3
- 65 x 3
- 70 x 3

Vogelpohl rows:
- 1 x 10 @ 2 plates
- 3 x 6 - 10 @ 3 plates

Pull ups: 3 x 6/5/6

DB arnold press: 10 x 6 - 10

Standing ez curls: 3 x 6

Today was great. Thatll be the last reverse band exercise i do for a while now. I did have more in me, but was short for time so had to cut it at 105. My metal silver wraps arrived finally and man they make a ton of difference. Apart from making my fingers explode, they are putting my wrists at a better angle.

JM presses: the 70 x 3 was hard last week, this week it went up easy. Will be upping the weight by 5 - 10kg next week and see what happens.

Everything else was solid. Great sesh. Time to eat a ton of food and recover.

Later on today:

yellow band face pulls: 1 x 100

Yellow band tricep pushdown: 5 x 20

man 100 reps. I think thats pretty cool. Gonna up the band tension when i can get 200 reps.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

DE lower:

- Farmers walks: 22.5 x 5 x 40 - 50
- Lots n lots of upper body n lower body rollin
- Red band hip distraction
- Ext hip stretch

Kneeling jump to box jump: 3 x 3

Box squat unto foam:
- bar x 3 x 5 - 10
- 40 x 1 x 5
- 60 x 15 x 2

Speed pulls:
- 80 x 15 x 1

Deflict stiff leg deadlifts:
- 65 x 12
- 85 x 10 - 12
- 95 x 8 - 12 PR

Pull ups: 3 x 8/4/4

Arch back goodmornings:
- bar x 5 x 10 - 20

Red band standing abbs: 3 x 15


Today was a great sesh. DE box squats felt so fast, faster than last week. However i was noticing that my knees were shooting in on the 1st rep. Im really starting to like foam. Speed pulls were slow at the start, but as soon as i found my groove they got faster. The only problem with DE work was it took way too long. Had my training partner in there today so switching box heights and weight all the time took its tole. about 30 - 40 minutes just on these.

Deflict stiffs: the 95 felt great. Was originally going to do 100 this week but decided that ill do it next week, 5kg increments on accessory work seems good to me. And again these were great.

Decided to just do the bar in arch backs to really focus on arching my back + i was running out of energy and time. The standing abb was great. Quick and effective exercise.

Might go in tomorrow and do some more hamstring & lower back work. Just finished eating 1 - 2L of cookie and cream ice cream. Time to eat more food and recover.

Later on today:

Yellow band face pulls: 1 x 105

Only 95 left till i move up to an orange band.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today:

- red band hip distraction: 2 mins ea side
- Ext hip stretch: 2 mins ea side
- Orange band wrist/shoulder distraction: 2 mins ea side

yellow band face pulls: 1 x 130

Red band Standing goodmorning: 5 x 20

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

DE upper body:

- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- Red band shoulder distraction: 20 seconds
- Shoulder dislocates
- rotator exercise: 1 x 10

Push up to box pushup : 3 x 3

Bench:
- bar x 3 x 10 - 20
- 40 x 1 x 5
- 60 x 15 x 3

JM press:
- 40 x 10
- 60 x 3
- 65 x 3
- 70 x 3
- 75 x 2

Vogelpohl rows:
- 2 plates x 1 x 10
- 3 plates x 1 x 6 - 10

Pull ups: 3 x 6/10/5

Hammer curls:
- 10 x 1 x 10
- 12.5 x 1 x 10
- 15 x 1 x 10

arnold press:
- 12.5 x 10 x 10


DE bench: Today was slow. Compared to last week i just couldnt find my groove. I was hitting too high (felt like it). Just didnt get the bar speed that last week had. But thats okay, i suppose every day you cant expect to be awesome.

Jm press: These felt light today. Especially 70 but when i went to 75 the first 2 reps were good, the 3rd the bar path screwed up, so i didnt count it. Ill get it on sunday

Accessory: Dunno what is happening with the vogelpohl rows, it feels like im getting weaker at them. Everything else though is going great.



theres a video of my best set on DE bench, think it was set 8 or 9 or something like that


Later today:

yellow band face pulls: 1 x 150
Yellow band tricep pushdown: 5 x 20

30 rep increase. Thats awesome

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

yesterday:

- yellow band face pull: 1 x 170
- Ton of hip mobility work

Nearly there.

Today: ME lower

- farmers walks : 22.5 x 3 x 40 - 50
- Lots and lots of upper body n lower body rollin

Kneeling jump to box jump:
- 2 x 3
- 1 x 3 with 5kg

High box squat:
- bar x 3 x 5 - 10
- 40 x 1 x 5
- 60 x 1 x 3
- 72,5 x 1 x 1
- 85 x 1 x 1
- 97.5 x 1 x 1
- 102.5 x 1 x 1
- 110 x 1 x 1

Deflict stiff leg:
- 65 x 12
- 85 x 12 - 15
- 95 x 14 PR

Pull ups: 3 x 10/10/5

Red band standing abbs:
- 4 x 15
- 1 x 40 PR

Today sucked. I havnt been eating properly over the last few days and its completely screwed me around. But thats what happens when you turn into a lazy fuck and only make 1 thing to eat.

High box squat: The weights felt heavy. Apart from that everything was okay, however i was noticing my upper back rounds. Just not staying tight, possibly a mental thing especially today.

Deflict stiffs: These were great. After them i really should of called it quits and gone home and ate more food. Still happy with the 95 PR. Next week its 100.

Ive was having awesome workouts at the start of the week. Erryone has shit days. Time to eat a baggillion calouries.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today:

- yellow band face pull: 1 x 200!
- Lower back exercise (kinda a round back goodmorning): 5 x 20
- Orange band around knees squat: Some x some
- Hip mobility work
- 5 min icing triceps

finally 200. Time to move unto orange band.
Decided i am going to be doing 2 sets of 15 - 20 of this lower back exercise every day as part of prehab/rehab. Also found out ive got insanely weak glutes. Hopefully the orange band around knees squat will help + teach me to try my knees out.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today; ME upper:

- farmers walks: 22.5 x 5 x 40 -50
- lots of upper body rollin
- Red band shoulder distraction
- Rotator exercise: 1 x 10

push up to box pushup: 3 x 3

Pin press from pin 4:
- bar x 2 x 10 - 20
- 40 x 1 x 10
- 60 x 1 x 5
- 70 x 1 x 3
- 80 x 1 x 1
- 90 x 1 x 1
- 100 x 1 x 1
- 110 x 1 x 0

JM press:
- 40 x 1 x 5
- 60 x 1 x 3
- 65 x 1 x 3
- 70 x 1 x 3
- 77.5 x 1 x 3

Vogelpohl rows:
- 2 plates x 10
- 3 plates x 3 x 10

Pull ups: 3 x 6/4/4

standing ez curls: 3 x 6

Seated arnold press: 6 x 8 - 10


pin presses: these were good, everything felt good. However towards the end i took a too big of a jump. I should of gone to 102.5 - 105 and would of gotten a PR. I did manage to move the bar about an 1inch, just couldnt lock it out.

JM presses: Seeing as i failed at pin presses, i wanted to go heavier on these. Everything felt GREAT. I dont think 77.5 is a PR but it might be. Was able to stay much tighter this time. Next week ill be going 80 - 85 and thatll be awesome.

Accessory work: Everything was solid. Apart from arnolds. Felt some mild shoulder pain and decided to be safe rather than sorry. Average sesh.

later today:

orange band face pulls: 1 x 75
Lower back exercise: 2 x 15
Orange band around knees squat: 3 x 3

Insanely happy about the face pulls. lower back exercise is smashing my abbs as well, indicating weak abbs and orange band around knees is hard as fuck, however its teaching me to drive my knees out.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today; DE lower:

- farmers walks: 22.5 x 5 x 40 - 50
- lots of upper body cricket ball rollin & calf & quad rollin
- Barbell hamstring rolling - this was awful but amazing
- Red band hip distraction

Kneeling box jump:
- 1 x 3
- 2 x 3 with 10kg

Box squat into foam:
- bar x 2 x 10
- 40 x 1 x 5
- 65 x 5 x 2
- 67.5 x 4 x 2
- 75 x 3 x 2
- 82.5 x 2 x 2
- 92.5 x 1 x 2
- 100 x 1 x 2 PR!

deflict stiff leg deadlifts:
- 70 x 12
- 85 x 12
- 100 x 7 - 9 PR!

Pull ups: 3 x 10/6/5

Arch back GM:
- bar x 3 x some

Red band standing abbs: 5 x 15

Box squat: Was feeling so epic today. 100 is a new PR and i smashed it. Admitedly it wasnt the fastest of sets. Im finding that im weak off the box and strong at the lockout. dunno if it is my hamstrings or glutes or both, im going with my glutes for now. Also i completely forgot to do speed pulls lolol.

Deflict deadlifts: These were also great. i remember when i couldnt double overhand 100 off the ground. Am getting a lot stronger/better at these. 5kg increases are helping.

Accessory: Pull ups were good, best theyve been in a while. however for some reason i kinda turn when i pull up, favouring my right side.
Was really trying to focus on arching my back during the goodmornings. Goal there isnt to move weight but rather just arch as hard as possible and i was doing okay.

Later on today:

- orange band face pulls: 1 x 85
- yellow band lower back exercise: 2 x 15
- orange band around knees squat: 3 x some
- squats with broomstick: lots.

Trying to work my form with squats. Ive been doing "too" much box squatting and when i do a free squat i try to sit back hard and end up losing my balance. So broomstick squats seem like a good idea atm.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today

- orange band face pulls: 1 x 90
- Yellow band lower back exercise: 2 x 20
- Orange band around knees: some x some
- broomstick squat: lots

face pulls are rising quickly again. Bring on the next band.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

today: DE bench day:

- Farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body cricket ball rollin
- BB tricep & lat rollin
- Rotator exercise: 1 x 10
- Red band Shoulder int distraction
- Orange band should ext distraction

Push up to box : 3 x 3

Bench:
- bar x 2 x 10 - 20
- 40 x 1 x 10
- 60 x 5 x 3
- 62.5 x 4 x 3
- 70 x 3 x 3
- 75 x 2 x 3
Added slingshot
- 80 x 1 x 3
- 90 x 1 x 3
- 95 x 1 x 3 PR

JM presses:
- 60 x 1 x 6
- 65 x 1 x 3
- 70 x 1 x 3
- 75 x 1 x 3
- 80 x 1 x 0

Vogelpohl rows:
- 2 plates x 1 x 10
- 3 plates x 3 x 8 - 10

Pull ups: 3 x 4/3/8

Arnold press: 5 x 8 - 10
Orange band shrugs: 3 x 30

Hammer curl: 3 x 10 - 12


Bench: These were good, a little slower than usual, however my set up was a lot stronger. I am noticing that when i explode off im driving my shoulders off the bench, just need to focus on moving my arms instead of my shoulders and staying extremely tight in my upper back. Wanted a good overload today so i threw on the slingshot and did a few sets. These were also good, quicker but again left shoulder especially was shooting off the bench. could be a few things but my main guess is 1) not pulling apart the bar. That is my thoughts.

JM presses: These were good, 75 didnt fell light though, but it wasnt the heaviest either. I got 80 down and about half way up, just couldnt lock it out. Am actually looking forward to next cycle and incorporating reps into triceps again. Floor pressing or pin presses.

Accessory work: This was great. i am thinking that i have weak traps. Really weak traps because my neck hurts kinda neck anyway. So high rep band shrugs seem to smash my traps and ill be doing them. Dropped the sets on the shoulder work, for really no particular reason. Everything is feeling great atm. more later

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

Yesterday:

- orange band face pulls: 1 x 95

Didnt do my other work and felt like shit because of it.

today: ME lower:

- Farmers walks: 22.5 x 3 x 40 - 50
- Lots of upper body n lower body rollin
- BB hamstring rollin - Very tight today, nearly died
- BB ankle rollin
- Orange band hip distraction: 15 - 20sec ea side

Kneeling jump to box jump:
- 5kg x 3 x 3

Box squat @ below parallel:
- bar x 1 x 10 - no box
add box
- bar x 2 x 5
- 40 x 2 x 3
- 60 x 1 x 3
- 70 x 1 x 2
- 85 x 1 x 1
- 95 x 1 x 1
- 105 x 1 x 1
- 112.5 x 1 x 1 PR!
- 115 x 1 x 0
add reverse orange band
- 120 x 1 x 1 PR!
- 130 x 1 x 0

Deflict stiff leg deadlifts:
- 75 x 1 x 10 - 15
- 85 x 1 x 10 - 15
- 100 x 1 x 8 - 10

Pull ups: 3 x 9/5/2

Arch back GMings:
- bar x 1 x 10
add yellow band around knees
- bar x 1 x 5
add orange bands to bar
- bar x 3 x 5 - 10

Red band standing abbs: 3 x 15


box squat:
This was both amazing and a let down. Getting 112.5 was great, extremely happy with it, was also a fight for it which is great in itself. Failing 115 sucked arse. That has been an old enemy which soon i shall get. Had exactly the same problem as last time. TECHNIQUE. When i come down my upper body is forward for god knows whatever reason, so when i try explode off the box its like a goodmorning. this coming DE cycle i will focus on keeping upright as possible. I know i can box squat 115, time to just enforce technique really hard. The overload PR was great also, 130 had exactly the same problem as 115.

Deflict stiff leg deadlifts:
75 never felt easier. 85 was nearly the same. 100 my grip started giving out and i honestly didnt hate myself enough today to continue going. Must let hatred consume me. It is however time for a change in exercises. Next week im going to be doing reverse band squats.

Accessory: nothing much to say, pullups were good. Arch back goodmornings with the bands were great, hit my lower back and the band around the knees was hitting my glutes/hips, something i need.

more later

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

yesterday:

orange band face pulls: 1 x 100!

these killed. again didnt do yellow band back exercise and regretted it later on.

Today; ME upper:

- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- BB tricep and lat rollin - killed
- Rotator exercise: 1 x 10
- Shoulder dislocations
- orange band shoulder ext n int distraction

push up to box pushup: 3 x 3

Floor press against double loubled yellow band ( ie same band, folded in half and around the bar):
- bar x 3 x 10 - 20
add bands
- 40 x 1 x 5
- 60 x 1 x 3
- 65 x 1 x 3
- 72.5 x 1 x 1
- 80 x 1 x 1
- 82.5 x 1 x 1 PR!

JM press:
- 60 x 6
- 70 x 3
- 80 x 3 PR!

Pullups: 3 x 11/4/5

than later on today (ran outa time in da gym):

- yellow band tricep ext : 5 x 20
- orange band vogelpohl rows: 3 x 10
- yellow band hammer curl: 3 x 15/12/10

- Orange band face pull: 1 x 105!
- yellow band lower back exercise: 2 x 15


Floor press: Great PR for me, a big 2.5kg. 80 felt hard, was a grinder, so i took a little bit more rest and hit 82.5 fast. Was going to do an overload with the slingshot, but i simply did not have time. Left shoulder is still being a homosexual however this time i really focused on staying extremely tight.

JM press: Great way to end the cycle. I remember i couldnt even budge 80 on monday and now i 3s it. So that is cool. Next cycle i am not entirely 100% sure what i want to put in. Floor pressing or illegal wides or close grip incline.

Accessory work: Pull ups were good. Seeing as i didnt do vogelpohl rows before hand back was still kinda fresh. The accessory work at home was okay. Got a lot of blood flow into my arms which is good. Will be continuing to add in tricep pushdowns after upper body days and the day after as well, as part of a rehab/ prehab thing. However on days after itll just be 2 sets x 15 - 20. 105 face pulls destroyed me. least i know its working.

unto a ton of mobility work for my shoulders.

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

Today; DE lower:

- Farmers walks: 22.5 x 3 x 40 - 50
- Lots of upper n lower body cricket ball rollin
- BB hamstring and ankle rolling - insane
- Red band hip distraction

Kneeling jump to box jump:
- 5kg x 3 x 3

Box squat unto foam:
- bar x 2 x 5 - 10
added yellow band
- bar x 1 x 5
- 40 x 1 x 5
- 55 x 9 x 2

Unracks:
- 100 x 10
- 120 x 10
- 145 x 10

Front squats:
- 50 x 6 - 8
- 55 x 6 - 8
- 60 x 4

Pull ups: 3 x 8/4/6

Ultra wide sumo pulls:
- 60 x 12
- 70 x 12
- 80 x 12 PR!

Red band standing abbs: 3 x 15


box squats: Really liking foam atm easier on the hips. Today i really focused on sitting on the box and straying upright instead of leaning over. When i was able to do this the lift was 1) harder 2) faster 3) felt a ton better. So this cycle ima be really focusing of sitting down and remaining upright because that is why i get pinned on 115. Again completely forgot about speed pulls.

Accessory: front squats sucked and to make it even worse my training partner beat me by 4 reps.
ultra wide sumos were amazing. Smashed my entire P chain & my groin and smashed a PR on them by 7 reps. Gonna up errything 5kg next week and see what happens.

more later

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

Today; DE upper:

- farmers walks: 25kg x 3 x 40 - 50
- Lots of upper body rollin
- BB tricep & lat rollin - vomited a lil
- Rotator exercise : 1 x 10
- Shoulder dislocates
- orange band should distraction: 20 sec ea

Push up to box push up: 3 x 3

Bench:
- bar x 3 x 10
- 30 x 1 x 5
add yellow band x 2
- 60 x 1 x 1 (too heavy)
- 50 x 9 x 3

Flat DB press: 12.5kg x 45

Close grip incline bench:
- bar x 1 x 10
- 30 x 1 x 10
- 40 x 1 x 7
- 42.5 x 1 x 6 - 8

Red + orange reverse band pulldown: 5 x 10 - 20

Pull ups: 3 x 9/5/7 + red band assisted pullup 1 x 7

Hammer curls: 3 x 10 - 12

Arnold press: 5 x 10 - 12*
Orange band shrug: 5 x 30*

*= supersetted

DE work: 60 was just too heavy. So dropped it back 10kg and it was good. Changed my grip n foot placement this time around. pinky is on the rings n feet are outfront. This was good, it was how i usually benched but changed it to close grip n feet in close. When i got tight i was more stable. Left shoulder was being gay until i really squeezed the bar as hard as i could. Changing my sets around a little bit. Main reason is because doing 15 sets when you got 2 people benchin with different weight takes so long. I am actually noticing i am more taxed from 9 than 15. Weird.

Accessory: Flat DB was great. beat training partner by 4 reps. Close grip was good as well, shoulder was being homo though, but thats because my elbow was flaring hardcore. Actually really enjoy this variation. The pulldown idea i got off joe defranco. Great exercise, i think it will teach me to engage my lats more during the eccentric (thinki thats it). Pull ups were great also, the over load with the band helped a ton, smashed my lats more than normal. Everything else was great really. Training partner won 2/7 accessory lifts. Day was mine.

Next cycle i am thinking about day 1 upper = tricep n back day 2 upper = back n shoulders to 1) shorten the workout. 2) so i can killmyself on the DE/ME movement. At the moment though everything is working.

Here is a sexy woman

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

they took down my sexy woman photo :(

anyway... wont be able to go to the gym for 1 week and a bit due to holidays and me travelling to visit mum.

so here is what i did today + some of the orange band face pulls:

Orange band face pulls over the last few days: 1 x 120
today,
orange band face pull: 1 x 130

For some reason i was just unable to burn through 120 ( lack of dedication i suppose). Was happy about that.

Todays training:

- Jump to hop jump: 5 x 3 - 5
- Lunges: 5 x 20
- Ton of practice squats
- Yellow band back exercise: 2 x 15
- Red band standing goodmorning: 5 x 10

Jump to hop jumps killed me. Either that or my conditioning has really gone to shit. Which is more so my guess.

Basically at mums im just eating a ton of ugly foods to try and get as fat as possible in 1 week

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jacob-1310
Level

Join date: Apr 2011
Location: Australia
Posts: 633

Being down at my mums, the only training i was able to do was BW stuff. Still trained, but 3/4 of the shit i forget lolol. Anyway i used this time to do a bit of research into strength training and i have decided to change training philosophies from westside to bulgarian method (tweaked for powerlifting; john broz style).

The bulgarian method actually interests me a ton, 1) because it goes against everything ive read. Basically from what ive read you can do an exercise (ME) for more than 3 weeks you start to fail, become miserable and die. Over exagerated. But your progress starts to stall and you eventually go backwards. and 2) its unique.

Basically the method goes like this:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday:
- Back squat to a max
Tuesday, Thursday:
- Front squat to a max
(this would be higher but atm because i am not used to doing fronts theyll be 2x per week instead of 4x +)

Wednesday, Saturday:
- Bench press starting at 45% and ending with a max single over 3 weeks.
(again not what john reccomended however, i like DE benching so im going to continue & i dont believe ill be able to max on a bench 3x per week (even john has had doubts ) )

Friday:
- Olympic lifting technique work:
(my addition, id like to start doing these as main lifts one day and want to get technique work in, possibly find a coach)

Monday, Sunday:
- Speed pulls starting at 60% and ending at 85%
( only time im going to max on Deadlifts is in a powerlifting comp (hopefully i do one this year or the next)

Sunday:
- Light squats :50 - 100 reps
(my addition)

This will be extremely hard, yet great at the same time. Key is just to get into the gym and squat a max, no matter what that is. Placing Max's as of current:

OLD squat max (15/04/2012): 112.5kg
OLD Bench max (15/04/2012): 100kg
OLD Deadlift max (15/04/2012): 140kg

lets see how much i add over 1 year.


Today's work:

- Ton of mobility work

Broomstick squats: a baggillion reps

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