AK's Journal

Chest/Biceps

Flat BB Bench

105kgx6
100kgx5+1*
90kgx6

Decline DB

37.5kgx7
32.5kgx7
32.5kgx6

Cable Crossovers

17.5kgx10
15kgx10
12.5kgx10

Smith Floor Press

Smith was in use so DB floor press instead. 27.5kgx9/8/7

DB Preacher

20kgx8
15kgx8
12.5kgx8

Incline DB Curl

15kgx10
12.5kgx10
12.5kgx10

Stretching to finish.

Top session today Benching was really smooth, although my hamstring cramped to fcuk on the first set and i didn't quite get set properly which made it a fun PB! The second set was strong and got an awesome spot, not sure how/if the last rep was assisted, but it took a good 10 seconds for it to come up :lol: Feel so much better taking a marginally wider grip and setting up an arch of some sort before lift-off.

Maybe i'm a powerlifter at heart after all

Fair play dude. Like you, I can cut quite easily (in terms of getting in 'summer shape') but have grown weiry of constant bulking an dcutting so am now planning of always being within 1 month of good summer leanness.... that's the plan anyway.

Thats my 'end goal' per se DV - the cutting mindset is so much simpler for me. I have a poor appetite at the best of times so getting the food down me that i do is quite tedious and not enjoyable at times.

But having wasted best part of a year after my first cut (which was successful) by getting fat and not adding much mass and subsequently cutting right down to the bare bones i decided i needed a longer period of mass gaining to lay down a good few lbs to give some level of improvement when i next cut.

I might continue till new year, till 16st, or beyond that. As long as the poundages keep going up i personally have no issues going on as i am - fuel for purpose right now and i don't want to spin my wheels a second time!

Good plan!

Maybe a bench comp next year? :)

It's quite tempting actually. Obviously i've still got a long way to go in terms of really refining my technique if i wanted to get a proper powerlifters bench, plus i've never done paused benching in my life so that'd be another thing to familiarise myself with!

Depending on whether i decide to drop some fat next year i've still got 140 in my sights, everything else permitting!

Glutes/Hamstrings/Calves

Sumo Deadlift

120kgx5
130kgx5
130kgx5

Deadlifts

100kgx5
120kgx5
120kgx5
120kgx5

Glute-Ham Raises

BWx15
BWx15
BWx12

Good Mornings


Seated Calf Raise/Donkey Calf Raise Superset

50kgx50

Core work and stretching to finish off.

Not a great session by any stretch of the imagination, despite a sumo PB. Warmed up with pullthroughs and normal dynamic stuff pre-DL. Put 40kg on the bar, pulled 3 reps, something seized/cramped/spasm'd/twinged bigtime. Felt like something had blown out big time and i was shítting it.

Yet after pulling a few sets of sumo, whatever was previously problematic seemed to have calmed down and loosened up, so my hope is it's nothing major. No 'bad' pumps to speak of during the conventional deads, just some strong lower back pump. Form dipped a tad with the sumo's first but nothing major.

Left out the GM's as a result, although the GHR's pumped up the bad area of my back like nothing else, not fun!

I seem to be picking up more and more niggles now too - my elbow is playing up a bit after heavy pressing work and the lower portion of my left shin is feeling painful whenever i put too much weight on it. Squats last week were not too pleasant.

If it continues into the next training week then i'll contemplate a deloading week as i've not had any time off from heavy training since around Easter i think.

Sounded like a fun session. Focus on the good, and a PB is always good no matter what else follows..... and you walked out rather than needing to be carried, to me that's always a good sign with my back LOL

Hope it's nothing tho, fella, maybe get a little Ibuprofen in just to minimise any potential inflammation

TBF i think it was just something tweaking briefly - previously after i'd train my back would stiffen up like a bastard a few hours afterwards. I can still touch my toes without any pain so i'm guessing it was a one-off!

Not looking forward to sunday though, got a feeling my back is going to swell up like a balloon squatting for 10's LOL.

Shoulders/Tri's

Barbell Push-Press

65kgx7 - 8th missed, came off the chest alright but balance went funny, had to dump halfway through lockout

60kgx7
55kgx7 - Failed to get it off the chest properly on 8

Seated DB Press

20kgx10
20kgx8

DB Laterals/Cable Laterals Superset

10kgx12/7.5kgx10
10kgx10/5kgx10
8kgx12/2.5kgx10

Smith Helmet Press

50kgx10
55kgx7
45kg8

Pushdown/Overhead Extension Superset

35kgx12/24.5kgx10
31.5kgx12/24.5kgx10

Face Pull/Rear Fly

24.5kgx15/9kgx12
24.5kgx15/9kgx12

Stretching to finish.

Good solid session today, standing overhead work is coming along nicely albeit a bit wobbly towards the end of the set 70kg for reps by new year is looking very attainable too at this rate.

Couldn't really get to grips with the CGBP today so gave helmet pressing a go instead for some functional overhead lockout work, battered my triceps a treat so will be doing these more often

Had a chat with Mick yesterday too and the diet will be tweaked a bit to try and iron out the fat issues i'm currently feeling. Less carbs, more protein & fats to come next week.

Just watched your DL vid mate, looked piss easy!

Cheers J! It's just a shame that's been the pinnacle of my deadlifting and that was some 18 months ago. One day when my back's not glass i may return to such glory

Sure you will mate, how did you injure your back?

There wasn't one particular incident that blew it out, but i think 2+ years of poor form deads/squats and muscle imbalances with my hams/glutes vs quads were to blame, as well as a weak core.

I'm still recovering, but having put deads and squats back in my routine i'm hoping to have an injury free 2010!

Hope you do bud, I've had my fair share of shoulder problems so I know how frustrating it can be.

Quads/Calves

Back Squat

100kgx10
100kgx10
90kgx15

FST-7 Leg Extensions

45kgx10x7

DB Lunges

20kgx16
20kgx16

Seated Raise/Donkey Raise Superset

50kgx50/25kgx50

Core work and stretching to finish.

Good session Squats felt solid and couldn't resist a 15 repper to finish No back issues or pumps with the squats yet felt slightly tender with the lunges strangely enough, not really sure why!

Will probably use the above for my quads session now, really enjoyed it. Up to 15's for all the squats though i'm thinking, much easier to maintain a good arch and form throughout. Hoping for very little immobility and stifness in my back tommorow too

Solid stuff pal!

Cheers matey!

I still need to iron out a few things. On reflection i think my chest is caving over a bit too much when i drop into the hole to hit depth and i need to sit back into the squat a bit more.

Any tips on how to fix it? My stance is just outside shoulder-width as it is so i'm not sure how wide i need to go!

you do know you're benching more than you're squatting butt nugget......
 
whats the excuse and don't say its higher reps on squats than bench

Slight difference between 15 rep squats and 6 rep bench dingbat

Name of the game is form, form, form for squats. Can't go through another relapse. Still need to perfect my stance so i don't cave in and lose my arch at the bottom but 15's should allow me to maintain that without putting too much stress on my glass back.

if your serious about not losing the arch

selotape.

many powerlifters i know of stick selotape on their backs. If they lose their arch on the back they feel the skin pull due to the tape tugging.

seen it done for deadlifts and squats.