- Squat: 120/264 x 5, 130/286 x 5, 140/308 x 5
- RDL: 60/132 x 3 x 10
- Weighted Pull Up: 27.5/60 x 8, 7
- T-Bar Row: 3 plates x 3 x 10
- Conditioning: 400m x 3 (1:16, 1:14, 1:11)
Another really good session.
Squats are feeling the best they have in a long time. No wraps, no knee pain - fucking great. Kong, if you're reading this, I've been following your advice regarding icing, stretching, foam rolling etc and it seems to definitely be paying off! Thanks man. I just have to keep my form tight and not push too hard at the expense of technique.
Just getting back into RDL's as I will be incorporating them into 5/3/1. My hamstrings felt a lot looser doing these after squats as opposed to doing them cold.
Really didn't feel like running today, but told myself "you don't neglect lifting, so don't neglect conditioning (or mobility for that matter). Stop being lazy and just run".
Tuesday, January 31, 2012
Monday, January 30, 2012
Feeling strong
Sunday 29/1/2012
- Hiking: 1.5 hours. Easy-Medium grade. A couple decent uphill slogs.
Monday 30/1/2012
- Bench: 94/207 x 5 x 4
- Press: 70/154 x 6, 60/132 x 8
- Dip: BW x 5 x 10
- Fat Gripz BB Curl: 30/66 x 3 x 12
- Neck Harness: 24/53x4x50
- Ab Circuit
Really strong session.
Bench felt very strong. I took about 2.5 minutes between sets.
Press is almost back at its strongest. I am looking forward to progressing it on 5/3/1.
- Hiking: 1.5 hours. Easy-Medium grade. A couple decent uphill slogs.
Monday 30/1/2012
- Bench: 94/207 x 5 x 4
- Press: 70/154 x 6, 60/132 x 8
- Dip: BW x 5 x 10
- Fat Gripz BB Curl: 30/66 x 3 x 12
- Neck Harness: 24/53x4x50
- Ab Circuit
Really strong session.
Bench felt very strong. I took about 2.5 minutes between sets.
Press is almost back at its strongest. I am looking forward to progressing it on 5/3/1.
Friday, January 27, 2012
On track
- Squat: 117.5/259 x 5, 127.5/281 x 5, 137.5/303 x 5
- GHR: BW x 3 x 12
- Weighted Chin Up: 27.5/60 x 8,8 (PR)
- DB Row: 27/59 x 3 x 12
- Conditioning: KB Swing (53lb) x 200 in 9:41
A solid session today. I feel like I've acclimated to lifting alone again. I'm approaching every rep of every set with more intensity and anger than I have in a while.
Squats are finally back up over 300lbs. My adductors are still giving me some grief though. I'm going to have to get it sorted out before the football season starts, because at the moment, I can't sprint and if I can't sprint, obviously I can't play football.
- GHR: BW x 3 x 12
- Weighted Chin Up: 27.5/60 x 8,8 (PR)
- DB Row: 27/59 x 3 x 12
- Conditioning: KB Swing (53lb) x 200 in 9:41
A solid session today. I feel like I've acclimated to lifting alone again. I'm approaching every rep of every set with more intensity and anger than I have in a while.
Squats are finally back up over 300lbs. My adductors are still giving me some grief though. I'm going to have to get it sorted out before the football season starts, because at the moment, I can't sprint and if I can't sprint, obviously I can't play football.
Thursday, January 26, 2012
An obnoxious pump
- Bench: 83/183 x 2 x 4, 90/198 x 2 x 3, 94/207 x 3 x 2, 100/220 x 2 x 2,
90/198 x 4, 71/156 x 12
- Seated DB Press: 64/141 x 2 x 8
- EZ Curl: 37.5/83 x 3 x 10
- Tricep Extension: 32.5/72 x 3 x 12
- Neck Harness: 24/53x2x50
- Ab Circuit
A bit of a bench marathon today. I didn’t rest any more than 2 minutes between sets. I also experimented with an ever so slightly narrower grip (a finger width) and felt stronger of my chest.
An obnoxious pump (as Wendler would say) from everything else.
Good stuff.
90/198 x 4, 71/156 x 12
- Seated DB Press: 64/141 x 2 x 8
- EZ Curl: 37.5/83 x 3 x 10
- Tricep Extension: 32.5/72 x 3 x 12
- Neck Harness: 24/53x2x50
- Ab Circuit
A bit of a bench marathon today. I didn’t rest any more than 2 minutes between sets. I also experimented with an ever so slightly narrower grip (a finger width) and felt stronger of my chest.
An obnoxious pump (as Wendler would say) from everything else.
Good stuff.
Tuesday, January 24, 2012
The sweet taste of failure
- Deadlift: 180/397 x 1, 190/419 x 1, 200/441 x FAIL, 200/441 x FAIL
- Squat: 115/253 x 5, 125/275 x 5, 135/297 x 5
- Weighted Pull Up: 27.5/60 x 8(PR), 6
- T-Bar Row: 3 plates x 3 x 10
- Conditioning: 400m x 3 (1:18, 1:16, 1:14)
So I missed my attempt at a 200kg deadlift. I was feeling pretty confident after 190kg came up fairly quickly, but 200kg got stuck about 6 inches off the floor. I can honestly say I have never been less disappointed and less depressed about failing a PR attempt. A recent post by Paul Carter really resonated with me and helped me accept the peaks and valleys of training. I may have failed 200kg today but that just gives me another goal to crush by the end of the year. Every failure is an opportunity to reflect on why you failed, what works, what doesn’t work and what you have to do to succeed next time. So for the next few weeks I’m going to take a bit of a break from heavy deadlifting, do RDLs and GHRs and then start deadlifting on 5/3/1, with 190kg as a nice conservative 1RM.
Squats felt really solid. I’m looking forward to getting them back up over 300lbs and then putting them on 5/3/1 as well.
Nice little PR on the weighted pull ups. Strength to weight ratio on those is at an all time high.
I did the 400m intervals on my street, which was wet and slippery and includes a small incline and decline, so I know I can bring my time down on the track. A 60 second 400m (or close to) is a definite goal of mine.
- Squat: 115/253 x 5, 125/275 x 5, 135/297 x 5
- Weighted Pull Up: 27.5/60 x 8(PR), 6
- T-Bar Row: 3 plates x 3 x 10
- Conditioning: 400m x 3 (1:18, 1:16, 1:14)
So I missed my attempt at a 200kg deadlift. I was feeling pretty confident after 190kg came up fairly quickly, but 200kg got stuck about 6 inches off the floor. I can honestly say I have never been less disappointed and less depressed about failing a PR attempt. A recent post by Paul Carter really resonated with me and helped me accept the peaks and valleys of training. I may have failed 200kg today but that just gives me another goal to crush by the end of the year. Every failure is an opportunity to reflect on why you failed, what works, what doesn’t work and what you have to do to succeed next time. So for the next few weeks I’m going to take a bit of a break from heavy deadlifting, do RDLs and GHRs and then start deadlifting on 5/3/1, with 190kg as a nice conservative 1RM.
Squats felt really solid. I’m looking forward to getting them back up over 300lbs and then putting them on 5/3/1 as well.
Nice little PR on the weighted pull ups. Strength to weight ratio on those is at an all time high.
I did the 400m intervals on my street, which was wet and slippery and includes a small incline and decline, so I know I can bring my time down on the track. A 60 second 400m (or close to) is a definite goal of mine.
Monday, January 23, 2012
Monday
- Bench: 94/207 x 5 x 3, 71/156 x 12
- Incline: 70/154 x 3 x 10
- DB Curl: 34/75 x 3 x 10
- Dip: BW x 3 x 12
- Ab Circuit
Second week of my second cycle of Steel’s Big Bench program. Everything went well. Once this cycle wraps up I’ll put my bench, along with the rest of my lifts, on 5/3/1.
I’m looking forward to having a crack at a deadlift 1 rep max tomorrow.
- Incline: 70/154 x 3 x 10
- DB Curl: 34/75 x 3 x 10
- Dip: BW x 3 x 12
- Ab Circuit
Second week of my second cycle of Steel’s Big Bench program. Everything went well. Once this cycle wraps up I’ll put my bench, along with the rest of my lifts, on 5/3/1.
I’m looking forward to having a crack at a deadlift 1 rep max tomorrow.
Friday, January 20, 2012
Finally
- Squat: 112.5/248 x 5, 122.5/270 x 5, 132.5/292 x 5
- Weighted Chin: 25/55 x 3 x 6
- Conditioning: Prowler x 10 x 20m trips with 163lb in 10:00 (alternating high/low handles)
I struggled today again. My hips, back, quads and adductors were all still feeling pretty beat up. My shoulders were feeling very tight as well. I had wanted to do some glute-ham raises and rows, but I just felt too beat-up.
I was going to write up a long-winded review of my current situation, but I’ll just say this:
I want to train for life. I want a plan for the long term. I want to get stronger over the course of the next 10 years, not just the next 10 weeks. I want a logical and specific system of progression so I don’t have worry if I what I’m doing is too heavy, too light or too much. I want to remove the guess work and just get stronger. I don’t want lifting to interfere with other parts of my fitness. I don’t want to spend 5 days recovering from a high-volume deadlift session and not be able to sprint and run and jump. I want to play football this year, do more multi-day hikes and improve my 40m time. I want to do all of this while slowly but surely getting stronger, 1 pound at a time.
This is why, after much indecision, “programme-hoping” and uncertainty I am finally going to start 5/3/1. It will be liberating to simply follow the long term blueprint that it provides. I will put my ego aside and start too light, so that I can finally start training for life.
- Weighted Chin: 25/55 x 3 x 6
- Conditioning: Prowler x 10 x 20m trips with 163lb in 10:00 (alternating high/low handles)
I struggled today again. My hips, back, quads and adductors were all still feeling pretty beat up. My shoulders were feeling very tight as well. I had wanted to do some glute-ham raises and rows, but I just felt too beat-up.
I was going to write up a long-winded review of my current situation, but I’ll just say this:
I want to train for life. I want a plan for the long term. I want to get stronger over the course of the next 10 years, not just the next 10 weeks. I want a logical and specific system of progression so I don’t have worry if I what I’m doing is too heavy, too light or too much. I want to remove the guess work and just get stronger. I don’t want lifting to interfere with other parts of my fitness. I don’t want to spend 5 days recovering from a high-volume deadlift session and not be able to sprint and run and jump. I want to play football this year, do more multi-day hikes and improve my 40m time. I want to do all of this while slowly but surely getting stronger, 1 pound at a time.
This is why, after much indecision, “programme-hoping” and uncertainty I am finally going to start 5/3/1. It will be liberating to simply follow the long term blueprint that it provides. I will put my ego aside and start too light, so that I can finally start training for life.
Thursday, January 19, 2012
Still sore
- Bench: 83/183 x 2 x 3, 94/207 x 2 x 2, 100/220 x 2 x 1, 83/183 x 4, 71/156 x 10
- Press: 67.5/149 x 6
- Tricep Extension: 35/77 x 3 x 10
- EZ Curl: 35/77 x 3 x 12
- Neck Harness: 24/53x2x50
- Ab Circuit
I just wasn’t feeling it today.
I’m still sore as hell in my adductors and erectors from deadlifting on Tuesday. It’s definitely compelled me to rethink the volume approach after I max out next week. I have enjoyed pulling singles and doubles, but if the volume is going to inhibit me from sprinting and doing other athletic things I enjoy doing, then perhaps it’s not worth it? I’ll see how I go next week, but I may decide to finally put my deadlift on 5/3/1.
And I am definitely feeling weaker in the press. I know I have been focusing on bench lately, but I guess I just thought I could at least maintain my press while doing so. After this cycle of bench is complete I will resume training both my press and bench equally.
- Press: 67.5/149 x 6
- Tricep Extension: 35/77 x 3 x 10
- EZ Curl: 35/77 x 3 x 12
- Neck Harness: 24/53x2x50
- Ab Circuit
I just wasn’t feeling it today.
I’m still sore as hell in my adductors and erectors from deadlifting on Tuesday. It’s definitely compelled me to rethink the volume approach after I max out next week. I have enjoyed pulling singles and doubles, but if the volume is going to inhibit me from sprinting and doing other athletic things I enjoy doing, then perhaps it’s not worth it? I’ll see how I go next week, but I may decide to finally put my deadlift on 5/3/1.
And I am definitely feeling weaker in the press. I know I have been focusing on bench lately, but I guess I just thought I could at least maintain my press while doing so. After this cycle of bench is complete I will resume training both my press and bench equally.
Tuesday, January 17, 2012
Tough deadlift session
- Deadlift: 140/308 x 2, 160/353 x 2, 170/375 x 2, 180/397 x 2, 190/419 x 4 x 1, 140/308 x 10
- Weighted Pull Up: 25/55 x 3 x 6
- DB Row: 27/60 x 3 x 12
- Conditioning: Prowler x 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)
This was a pretty tough deadlift session. It was the second last week on Steel’s TLA progression before I attempt a new 1RM next week. The first single with 420 was okay, the second a little slow to lockout, the third the fastest and the fourth not too bad. At this stage I will consider it a victory if I can hit 200kg/440lbs next week as, even though this was my estimated 1RM that I am supposed to exceed by 5%, I have never actually pulled any heavier than what I did today. And if I can hit anything above 200kg it will be a HUGE bonus. If I do only end up pulling 200kg next week, I will simply run through the progression again using 200kg as my 1RM for the second time and then expect to actually beat that by 5 or 10 pounds, like I was supposed to this cycle.
I had planned on doing a few sets with the safety squat bar but my back was pretty fried so I played it smart and gave it a miss.
- Weighted Pull Up: 25/55 x 3 x 6
- DB Row: 27/60 x 3 x 12
- Conditioning: Prowler x 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)
This was a pretty tough deadlift session. It was the second last week on Steel’s TLA progression before I attempt a new 1RM next week. The first single with 420 was okay, the second a little slow to lockout, the third the fastest and the fourth not too bad. At this stage I will consider it a victory if I can hit 200kg/440lbs next week as, even though this was my estimated 1RM that I am supposed to exceed by 5%, I have never actually pulled any heavier than what I did today. And if I can hit anything above 200kg it will be a HUGE bonus. If I do only end up pulling 200kg next week, I will simply run through the progression again using 200kg as my 1RM for the second time and then expect to actually beat that by 5 or 10 pounds, like I was supposed to this cycle.
I had planned on doing a few sets with the safety squat bar but my back was pretty fried so I played it smart and gave it a miss.
Monday, January 16, 2012
Feeling good
- Bench: 94/207 x 5 x 2, 71/156 x 10
- Press: 60/132 x 3 x 6
- DB Curl: 34/75 x 3 x 10
- Dip: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab Circuit
First day of my second cycle of Steel’s Big Bench program. I only rested about 2 minutes between bench sets. Everything felt pretty good.
I’m going to press after bench on both Monday and Thursday for a few sets of 6 or 8, nothing too heavy, just to get some work in on that while I focus on my bench again for the next 5 weeks.
No conditioning today as that will only be done when I don’t have to squat or pull the following day (ie: Tuesday, Wednesday, Friday and Saturday).
- Press: 60/132 x 3 x 6
- DB Curl: 34/75 x 3 x 10
- Dip: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab Circuit
First day of my second cycle of Steel’s Big Bench program. I only rested about 2 minutes between bench sets. Everything felt pretty good.
I’m going to press after bench on both Monday and Thursday for a few sets of 6 or 8, nothing too heavy, just to get some work in on that while I focus on my bench again for the next 5 weeks.
No conditioning today as that will only be done when I don’t have to squat or pull the following day (ie: Tuesday, Wednesday, Friday and Saturday).
Saturday, January 14, 2012
Saturday sparring
- Conditioning: Sparring - 5 x 2 minute rounds
Going skydiving tomorrow. Hell yeah.
Going skydiving tomorrow. Hell yeah.
Friday, January 13, 2012
Exciting times
- Close Grip Bench: 92.5/204 x 3 x 6
- Dip: BW x 3 x 12
- EZ Curl: 35/77 x 3 x 12
- Conditioning: Prowler x 13 x 20m trips with 163lb in 10:00 (alternating high/low handles)
Just a quick session to get back into the swing of things. Can’t wait to commence my 4 day split next week and start crushing shit again.
Fitter, faster and stronger for football come winter.
- Dip: BW x 3 x 12
- EZ Curl: 35/77 x 3 x 12
- Conditioning: Prowler x 13 x 20m trips with 163lb in 10:00 (alternating high/low handles)
Just a quick session to get back into the swing of things. Can’t wait to commence my 4 day split next week and start crushing shit again.
Fitter, faster and stronger for football come winter.
Thursday, January 12, 2012
Back from Tasmania
I got back from Tasmania yesterday and it was one hell of a week. From the 400 year old forests of the Styx Valley to the summit of Cradle Mountain to the 10 hour hike with 30kg pack through the Walls of Jerusalem, the trip was one of the most significant and influential things I have ever done. It really humbled me and put shit in perspective.
So today was my first session since last Tuesday. I can’t remember the last time I took a full week (let alone 9 days) off all lifting, so I wasn’t sure how today would go. It turns out that the break did my body a world of good and I actually felt stronger than before I left. I made a concerted effort to eat plenty while I was away and make sure that I didn’t lose any weight as a result of all of the hiking we did.
- Deadlift: 160/353 x 2, 170/375 x 2, 175/386 x 2, 180/397 x 2 x 2, 120/264 x 10 (touch n go)
- Squat: 110/242 x 5, 120/264 x 5, 130/286 x 5
- Weighted Chin: 25/55 x 2 x 8
- Neck Harness: 24/53x2x50
- Ab Circuit
- Conditioning: Hill sprint x 5
Deadlift felt pretty good. Two more weeks on the TLA template until I max out and attempt a new 1RM.
Squats felt the best they have in months. That top set is the heaviest I have squatted in about 2 months, so I’m very happy with it.
Starting next week I will be lifting Monday, Tuesday, Thursday and Friday. I will be starting a second cycle of Steel’s Big Bench program, finishing my TLA deadlift progression and getting my 3x5 squat back up over 300lbs, after which I will progress both my deadlift and squat according to the TLA template.
So today was my first session since last Tuesday. I can’t remember the last time I took a full week (let alone 9 days) off all lifting, so I wasn’t sure how today would go. It turns out that the break did my body a world of good and I actually felt stronger than before I left. I made a concerted effort to eat plenty while I was away and make sure that I didn’t lose any weight as a result of all of the hiking we did.
- Deadlift: 160/353 x 2, 170/375 x 2, 175/386 x 2, 180/397 x 2 x 2, 120/264 x 10 (touch n go)
- Squat: 110/242 x 5, 120/264 x 5, 130/286 x 5
- Weighted Chin: 25/55 x 2 x 8
- Neck Harness: 24/53x2x50
- Ab Circuit
- Conditioning: Hill sprint x 5
Deadlift felt pretty good. Two more weeks on the TLA template until I max out and attempt a new 1RM.
Squats felt the best they have in months. That top set is the heaviest I have squatted in about 2 months, so I’m very happy with it.
Starting next week I will be lifting Monday, Tuesday, Thursday and Friday. I will be starting a second cycle of Steel’s Big Bench program, finishing my TLA deadlift progression and getting my 3x5 squat back up over 300lbs, after which I will progress both my deadlift and squat according to the TLA template.
Tuesday, January 3, 2012
Tasmania here we come
- Deadlift: 160/353 x 2, 170/375 x 2, 175/386 x 4 x 2
- Safety Squat: 105/231 x 5, 115/253 x 5, 125/275 x 5
- EZ Curl/Tricep Extension Super Set: 30/66 x 3 x 15
- T-Bar Row: 2 plates x 3 x 15
- Ab Circuit
- Conditioning: Prowler x 10 x 20m trips with 163lb in 10:00 (alternating high/low handles)
A pretty decent session considering the weekend I had.
Today will be my last post until next Thursday when I return from Tasmania.
- Safety Squat: 105/231 x 5, 115/253 x 5, 125/275 x 5
- EZ Curl/Tricep Extension Super Set: 30/66 x 3 x 15
- T-Bar Row: 2 plates x 3 x 15
- Ab Circuit
- Conditioning: Prowler x 10 x 20m trips with 163lb in 10:00 (alternating high/low handles)
A pretty decent session considering the weekend I had.
Today will be my last post until next Thursday when I return from Tasmania.
Monday, January 2, 2012
Not the best start to the year
- Press: 65/143 x 5 x 5
- DB Bench: 64/141 x 3 x 12
- Weighted Pull Up: 25/55 x 2 x 6
- Neck Harness: 24/53x4x50
I ended up going out for NYE and it turned out to be a pretty big night/day. I was up for the better part of 36 hours; admittedly not the best decision I’ve ever made and one of the worst imaginable starts to a new year.
So today I just did some pressing and stuff and tomorrow I will deadlift and squat. Then it’s off to Tasmania.
- DB Bench: 64/141 x 3 x 12
- Weighted Pull Up: 25/55 x 2 x 6
- Neck Harness: 24/53x4x50
I ended up going out for NYE and it turned out to be a pretty big night/day. I was up for the better part of 36 hours; admittedly not the best decision I’ve ever made and one of the worst imaginable starts to a new year.
So today I just did some pressing and stuff and tomorrow I will deadlift and squat. Then it’s off to Tasmania.
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