Warmups
Bench: warmups, 110x5x2, 130x5x2, 152.5x5x2, 165x4x5
Flyes, hammercurls
Sumo deadlift (no belt): warmups, 160x1, 170x1, 180x1, 165x1, 175x1, 185x1
Treadmill: 10mins
Notes
Working
Wednesday, October 31, 2018
Tuesday, October 30, 2018
Tuesday 30th October 2018
Warmups
Paused pin press: warmups, 105x5, 127.5x4, 147.5x3x2, 170x3x2, 177.5x2, 180x2, 182.5x2, 170x3x2
Squats (Sleeve, no belt): warmups, 100x3x2, 140x1, 150x1, 160x1, 147.5x1, 157.5x1, 167.5x1, 155x1, 165x1, 175x1
Flyes and rear delts
Notes
A few too many days between efforts, but the actual loads were all spot on really. Hard work but not impossible. Although the drop down set for the bench was very hard. Squats were ok, no belt but just working on depth and just moving weight. Not much time before the comp, so reverting to waves to push up the singles.
Paused pin press: warmups, 105x5, 127.5x4, 147.5x3x2, 170x3x2, 177.5x2, 180x2, 182.5x2, 170x3x2
Squats (Sleeve, no belt): warmups, 100x3x2, 140x1, 150x1, 160x1, 147.5x1, 157.5x1, 167.5x1, 155x1, 165x1, 175x1
Flyes and rear delts
Notes
A few too many days between efforts, but the actual loads were all spot on really. Hard work but not impossible. Although the drop down set for the bench was very hard. Squats were ok, no belt but just working on depth and just moving weight. Not much time before the comp, so reverting to waves to push up the singles.
Wednesday, October 24, 2018
Progress
Since the beginning of the year I have been tracking my performance on the same sort of plan, so a short 4week Sheiko block. I have four (mostly) complete blocks now. As well as a bit of a different block and some bbr work.
So volume, as kg lifted per week, if I track week three of my cycles. (I try to normalize other exercises back to an equivalent full ROM bench, so the items can be varied block to block but still be comparable).
Block 1 - 24504
Block 2 - 26267
Block 3 - 28080
Block 4 - didn't have the same days.
Block 5 - ditto
Block 6 - 28729
Block 7 - 30808
The is good increases, 25% increase to block 7. The best part is that value for Block 7 took place over 3 days, versus 5 for the other blocks. Feeling it... but happy. I had done a 32000kg week, but that was five days of benching, which was more lower % volume work to bulk it up.
Happy. Some of that volume is driven by an increase in loading, and a bit of it is an increase in sets/reps.
So volume, as kg lifted per week, if I track week three of my cycles. (I try to normalize other exercises back to an equivalent full ROM bench, so the items can be varied block to block but still be comparable).
Block 1 - 24504
Block 2 - 26267
Block 3 - 28080
Block 4 - didn't have the same days.
Block 5 - ditto
Block 6 - 28729
Block 7 - 30808
The is good increases, 25% increase to block 7. The best part is that value for Block 7 took place over 3 days, versus 5 for the other blocks. Feeling it... but happy. I had done a 32000kg week, but that was five days of benching, which was more lower % volume work to bulk it up.
Happy. Some of that volume is driven by an increase in loading, and a bit of it is an increase in sets/reps.
Wednesday 24th October 2018
Warmups
Board press: warmups, 130x5, 152.5x4, 175x3x2, 197.5x3x6 (or 7, lost count)
Squats: 60x5x5
Floor press: warmups, 120x6, 142.5x6, 152.5x6x5
Flyes
Notes
This was hard. Expected after yesterday. Happy that I got through in reasonable shape, although the first couple of heavy sets of the board press were a bit rough until I was firing properly.
Board press: warmups, 130x5, 152.5x4, 175x3x2, 197.5x3x6 (or 7, lost count)
Squats: 60x5x5
Floor press: warmups, 120x6, 142.5x6, 152.5x6x5
Flyes
Notes
This was hard. Expected after yesterday. Happy that I got through in reasonable shape, although the first couple of heavy sets of the board press were a bit rough until I was firing properly.
Upcoming competition
I have been meaning to compete, planning to compete, for about two years, with out actually pulling the trigger for whatever reason, usually work. Well, sucked it up and just signed up for a small meet on November 17th.
I have not competed since 28th November 2009. Might be a little rust, and certainly will not squat/deadlift as much as then. But will see how I get on and progress from there.
I have not competed since 28th November 2009. Might be a little rust, and certainly will not squat/deadlift as much as then. But will see how I get on and progress from there.
Tuesday, October 23, 2018
Tuesday 23rd October 2018
Warmups
Bench: warmups, 110x8, 120x7, 130x6, 142.5x5, 152.5x4, 165x3x2, 175x2x2, 185x1, 190x1, 180x2x2, 170x3x2, 160x4, 147.5x6, 137.5x8, 125x10, 115x12
Flyes
Notes
Sore. The session was pretty long but went nicely. Ran out of triceps steam by the last set, but that was the biggest day I have had for quite some time. Not too far off my peak.
Bench: warmups, 110x8, 120x7, 130x6, 142.5x5, 152.5x4, 165x3x2, 175x2x2, 185x1, 190x1, 180x2x2, 170x3x2, 160x4, 147.5x6, 137.5x8, 125x10, 115x12
Flyes
Notes
Sore. The session was pretty long but went nicely. Ran out of triceps steam by the last set, but that was the biggest day I have had for quite some time. Not too far off my peak.
Sunday, October 21, 2018
Sunday 21st October 2018
Warmups
Paused pin press: warmups, 97.5x5x2, 120x4x2, 142.5x3x2, 165x3x4, 167.5x3, 170x3
Treadmill: 10mins
Sumo deadlifts (mostly with a pause in the middle): 60x5x3, 100x3x3, 140x3, 180x1, 140x3, 60x3x3
Flyes, hammer curls
Xtrainer: 10mins
Walk outside: 25mins
Notes
Still feeling soreish/stiff from Friday, chest and legs. But, solid session.
Paused pin press: warmups, 97.5x5x2, 120x4x2, 142.5x3x2, 165x3x4, 167.5x3, 170x3
Treadmill: 10mins
Sumo deadlifts (mostly with a pause in the middle): 60x5x3, 100x3x3, 140x3, 180x1, 140x3, 60x3x3
Flyes, hammer curls
Xtrainer: 10mins
Walk outside: 25mins
Notes
Still feeling soreish/stiff from Friday, chest and legs. But, solid session.
Friday, October 19, 2018
Friday 19th October 2018
Warmups
Notes
Board press: warmups, 130x5x2, 155x4x2, 175x3x5
Squat (with knee sleeves! but no belt): warmups, 60x8x2, 100x3x2, 140x1x2, 160x1
Leg press, leg curls, flyes, abs
Xtrainer: 10mins
Notes
Sore from the first two days of this week, but the loads were easy, which they should be. Brought some SBD knee sleeves, so that was the first time in them, and first time adding a moderate weight after hurting myself. Felt good. No belt as I might do a comp next month and my belt isn't compliant, but I am not there for S/D either... maybe moderate, or just tokens. I also got a suit, new medium flexible wrist wraps and some deadlift socks. Wraps are way longer than I am used to... I have used the short ones for the last couple of years.
Need to recover nicely, as the next week is abbreviated, so M/W/F/S is compressed into Sun/Mon/Wed. Should be fun.
Need to recover nicely, as the next week is abbreviated, so M/W/F/S is compressed into Sun/Mon/Wed. Should be fun.
Wednesday, October 17, 2018
Wednesday 17th October 2018
Warmups
Bench: warmups, 110x5, 130x4, 152.5x3x2, 175x2x2, 180x2, 170x3x2, 157.5x4, 135x6, 115x8
Sumo deadlifts: 60x5x3, 100x3x2, 130x1, 130+red bandx1, 150+purple bandx1, downsets of stuff
Flyes, rear delts
Xtrainer: 10mins
Notes
Ok day, felt fatigued and slightly slow, but just ground through the work.
Bench: warmups, 110x5, 130x4, 152.5x3x2, 175x2x2, 180x2, 170x3x2, 157.5x4, 135x6, 115x8
Sumo deadlifts: 60x5x3, 100x3x2, 130x1, 130+red bandx1, 150+purple bandx1, downsets of stuff
Flyes, rear delts
Xtrainer: 10mins
Notes
Ok day, felt fatigued and slightly slow, but just ground through the work.
Monday, October 15, 2018
Monday 15th October 2018
Warmups
Paused pin press: warmups, 92.5x5, 115x4, 137.5x3x2(maybe3), 160x3x3, 170x2, 172.5x2, 175x2
Squats: warmups, 60x8x6
Bench: warmups, 120x4, 142.5x4x2, 165x4x4
Notes
Was cold this morning, for spring at least, and felt a little stiff. But otherwise, weights good. Fatigue hit part way through the second round of benching, but the paused benching was solid. Did two things on the weekend. 1. Purchased a number of things for competition, suit, deadlift socks, new wrist wraps and a pair of knee sleeves. Only thing for a full competition that I would need is a belt, but its not really a priority. 2. Priced up a gym set. Rack, bar, enough weights for a solid overload work. Won't pull the pin for some time, as my gym is not due until around April next year - but will get pieces for it over the next few months. Will allow a lot more flexibility for my training, as well as potential to up the volume a little, or a lot...
Paused pin press: warmups, 92.5x5, 115x4, 137.5x3x2(maybe3), 160x3x3, 170x2, 172.5x2, 175x2
Squats: warmups, 60x8x6
Bench: warmups, 120x4, 142.5x4x2, 165x4x4
Notes
Was cold this morning, for spring at least, and felt a little stiff. But otherwise, weights good. Fatigue hit part way through the second round of benching, but the paused benching was solid. Did two things on the weekend. 1. Purchased a number of things for competition, suit, deadlift socks, new wrist wraps and a pair of knee sleeves. Only thing for a full competition that I would need is a belt, but its not really a priority. 2. Priced up a gym set. Rack, bar, enough weights for a solid overload work. Won't pull the pin for some time, as my gym is not due until around April next year - but will get pieces for it over the next few months. Will allow a lot more flexibility for my training, as well as potential to up the volume a little, or a lot...
Saturday, October 13, 2018
Saturday 13th October 2018
Xtrainer: 20mins
Pulldowns, hammer curls
Treadmill: 10mins
Notes
Just activity
Pulldowns, hammer curls
Treadmill: 10mins
Notes
Just activity
Friday, October 12, 2018
Friday 12th October 2018
Warmups
Board press: warmups, 130x5, 152.5x4, 175x3x2, 197x5x3x3, 200x3, 202.5x3
Sumo pulls: 60x5x5
Banded bench: warmups, 97.5x5, 120x4, 142.5x3x5
Flyes
Treadmill: 5mins
Notes
Rough sleep, but board press went well. Much better than the last block. The deadlifts were to feel out the adductor. Banded press was hard, but bad bench, fat bar and being tired didn't help. Measured the bar at 35mm diameter, compared to an IPF/IWF bar at 28-29mm.
Board press: warmups, 130x5, 152.5x4, 175x3x2, 197x5x3x3, 200x3, 202.5x3
Sumo pulls: 60x5x5
Banded bench: warmups, 97.5x5, 120x4, 142.5x3x5
Flyes
Treadmill: 5mins
Notes
Rough sleep, but board press went well. Much better than the last block. The deadlifts were to feel out the adductor. Banded press was hard, but bad bench, fat bar and being tired didn't help. Measured the bar at 35mm diameter, compared to an IPF/IWF bar at 28-29mm.
Wednesday, October 10, 2018
Wednesday 10th October 2018
Warmups
Bench: warmups, 110x6, 130x5, 152.5x4x2, 165x3x2, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 130x8, 110x10
Pulldowns, side raises, flyes
Xtrainer: 10mins
Notes
Stupidity last night included chasing kids in a game of tag. That meant a night of rapidly increasing pain in my left achilles, and garbage sleep. Really bad. So today was really good. I also track and monitor my stuff off a spreadsheet. Pretty crude. I just started adding in some stuff to the RTS app online, and will see where that heads in terms of predictions. The RPE is an easy add, but I like my volume, structure on this, so its just tracking things.
Also looking at my tracking for this year, and some historic stuff. I seem to perform best at a high volume. When that volume drops off excessively, I drop strength quickly. So, that will impact my style of peaking, it might include more volume right up to the last week. Which may mean a few singles being included on the way, to get that 90%+ load preparation.
Bench: warmups, 110x6, 130x5, 152.5x4x2, 165x3x2, 175x2x2, 165x3x2, 152.5x4, 142.5x6, 130x8, 110x10
Pulldowns, side raises, flyes
Xtrainer: 10mins
Notes
Stupidity last night included chasing kids in a game of tag. That meant a night of rapidly increasing pain in my left achilles, and garbage sleep. Really bad. So today was really good. I also track and monitor my stuff off a spreadsheet. Pretty crude. I just started adding in some stuff to the RTS app online, and will see where that heads in terms of predictions. The RPE is an easy add, but I like my volume, structure on this, so its just tracking things.
Also looking at my tracking for this year, and some historic stuff. I seem to perform best at a high volume. When that volume drops off excessively, I drop strength quickly. So, that will impact my style of peaking, it might include more volume right up to the last week. Which may mean a few singles being included on the way, to get that 90%+ load preparation.
Monday, October 8, 2018
Monday 8th October 2018
Warmups
Pin press: warmups, 87.5x5, 110x4, 130x3x2, 152.5x3x3, 155x3, 157.5x3, 160x3
Leg press, leg curls, flyes, hammer curls
Xtrainer: 10mins
Notes
Felt OK for the first session of pin press. Paused for a couple of counts. Likely underestimated the weight so went up a little. Still not hard.
Pin press: warmups, 87.5x5, 110x4, 130x3x2, 152.5x3x3, 155x3, 157.5x3, 160x3
Leg press, leg curls, flyes, hammer curls
Xtrainer: 10mins
Notes
Felt OK for the first session of pin press. Paused for a couple of counts. Likely underestimated the weight so went up a little. Still not hard.
Friday, October 5, 2018
Friday 5th October 2018
Warmups
Bench: warmup, 105x5, 125x4, 147.5x3x2, 170x3x3, 182.5x3, 185x3, 187.5x3, 140x15, 100x20
Stretch
Xtrainer: 15mins
Step ups
Notes
Bench felt great, until I got to the heavier sets. Still ok, but no records. I will go back to pausing all reps next cycle, as I think that has had a negative impact on the weights. Also running a pin press cycle, so will be interesting to see where that sits.
Leg is still sore, have been doing some strengthening work but it has a little bit more rest time before I squat heavy.
Bench: warmup, 105x5, 125x4, 147.5x3x2, 170x3x3, 182.5x3, 185x3, 187.5x3, 140x15, 100x20
Stretch
Xtrainer: 15mins
Step ups
Notes
Bench felt great, until I got to the heavier sets. Still ok, but no records. I will go back to pausing all reps next cycle, as I think that has had a negative impact on the weights. Also running a pin press cycle, so will be interesting to see where that sits.
Leg is still sore, have been doing some strengthening work but it has a little bit more rest time before I squat heavy.
Wednesday, October 3, 2018
Wednesday 3rd October 2018
Warmups
Bench: warmups, 105x5, 125x5, 147.5x5, 160x4x5
Leg adductor stuff
Pulldowns, flyes, rear delts
Xtrainer: 10mins
Notes
Felt a bit rough to start with, but good by the end of the work sets.
Bench: warmups, 105x5, 125x5, 147.5x5, 160x4x5
Leg adductor stuff
Pulldowns, flyes, rear delts
Xtrainer: 10mins
Notes
Felt a bit rough to start with, but good by the end of the work sets.
Monday, October 1, 2018
Monday 1st October 2018
Warmups
Bench: warmups, 105x5, 125x4, 145x3x2, 170x3x2, 180x2, 182.5x2, 185x2, 175x3x2
Squats: warmups, 100x3x2, 140x3, 170x3, 182.5x1 ouch
Adductor work, flyes
Notes
Chest was tired/sore but bench felt good and strong. Squats felt fine, regardless of gut not feeling great after a bad weekend of eating. Until 182.5 that is, and when I started my decent, my continual adductor bork appeared. Went down with the goal of dumping it, but that didn't feel so great so stood up and put it back. Easy as cake to do that, but it hurt. Some adductor work adn stuff later, it feels ok. But will hurt tomorrow. Oh well, rinse, repeat, yada yada.
Bench: warmups, 105x5, 125x4, 145x3x2, 170x3x2, 180x2, 182.5x2, 185x2, 175x3x2
Squats: warmups, 100x3x2, 140x3, 170x3, 182.5x1 ouch
Adductor work, flyes
Notes
Chest was tired/sore but bench felt good and strong. Squats felt fine, regardless of gut not feeling great after a bad weekend of eating. Until 182.5 that is, and when I started my decent, my continual adductor bork appeared. Went down with the goal of dumping it, but that didn't feel so great so stood up and put it back. Easy as cake to do that, but it hurt. Some adductor work adn stuff later, it feels ok. But will hurt tomorrow. Oh well, rinse, repeat, yada yada.
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