AK's Journal

Had 'em planned out for a while now mate!

#1 and the one that will dictate how close i get to the others is keep my back from ****ing up yet again. 2010 is going to be a year of no injury!

In keeping with that, i'm hoping for a 3/4/5 plate B/S/D in 2010. Achievable IMO if i can keep niggle free and crack on with some good progression. I'm looking at dieting down at some point next year and/or doing a 12 week block of power training for a change, probably something like 5/3/1 as that seems to be getting some good press as of late.

That is quite a big session, and by virtue of the fact that your 1st set is the heaviest the others then lighter do you still go near max on each set.... if so then I would definately look at simplifying and trimming it down somewhat.

3/4/5 as an aim on lifting sure does have a nice ring to it

AK, re: db lunges. When you say 22.5kg x 16, is that 8per leg or 16 per leg?

No.13


AK, re: db lunges. When you say 22.5kg x 16, is that 8per leg or 16 per leg?

LOL, only 8 per leg thankfully! I know i'm a little sadomassachistic with my leg workouts, but fcuk me, 32 steps without rest would be a bit much even for me!

dirtyvest


That is quite a big session, and by virtue of the fact that your 1st set is the heaviest the others then lighter do you still go near max on each set.... if so then I would definately look at simplifying and trimming it down somewhat.

Yup, this happens with time to time, seemingly only with back workouts though! I'll go down to 2 rows, chins and DL's i think for the next one.

essex_chris


3/4/5 as an aim on lifting sure does have a nice ring to it

Doesn't it just! But it means the year after is 4/5/6 for more awesomeness

Chest/Biceps

Flat BB Bench

100kgx7
90kgx7
85kgx6

Decline DB

37.5kgx8
37.5kgx6
32.5kgx8

Cable Crossovers

15kgx12
12.5kgx12
10kgx15

Smith Floor Press

60kgx8
60kgx8
50kgx8

Seated Preacher Curl

25kgx12
25kgx9
25kgx8

Incline DB Curl

12.5kgx10
12.5kgx10
12.5kgx10

Stretching to finish.

Benching was absolute tosh today. Was expecting to finish work around 1ish but ended up being in until half 2 which completely threw my food intake off around training, so the above was done with the last meal ~2.5 hours beforehand, not good.

Factor in that there were no good spotters so i sacked off 107 this week and just went through what i could do alone. Decline work was good though, will be up to the 40's next week.

Floor pressing was OK, changed the form a bit to completely stop at the bottom and remove the tension to really work the concentric movement.

That'll do until saturday, merry christmas readers

At least you got in, I had to sack todays session completely. Never mind, extra rest is all good.

have a good one dude

Glutes/Hamstrings/Calves

Sumo Deadlift

145kgx5
140kgx5
135kgx5

Deadlifts

135kgx5
135kgx5

Glute-Ham Raises

BWx15
BWx12
BWx12

Cable Pullthroughs

28kgx12
24.5kgx12

Seated Calf Raise

50kgx15
50kgx12
40kgx15

Leg Press Calf Raise

120kgx15
120kgx15

Core work and stretching to finish.

Pretty good session today - now into unknown/PB territory with the sumo's so hopefully be able to continue adding 2.5-5kg per session for a bit longer. Couldn't quite find the smooth groove i had last week as my hips felt a tad tight but generally OK. Back was starting to niggle a bit on the conventionals so will keep an eye on that when i do them on Back day on Wednesday.

Shoulders/Tri's

Barbell Push-Press

67.5kgx6
60kgx6
60kgx6

Seated DB Press

25kgx9
25kgx7

DB Laterals/Cable Laterals Superset

10kgx12/5kgx10
9kgx10/5kgx8
9kgx10/2.5kgx12

Smith Helmet Press

62.kgx7
55kgx8
50kgx8

Dips

BWx10
BWx8
BWx6

Cable Overhead Extensions

28kgx12
28kgx12

Face Pull/Rear Fly

28kgx12/10kgx12
28kgx12/10kgx12

Stretching to finish.

Good one today - Push pressing was nice and strong today so 70 for next week to come. Everything else all good

Nice lifting pal. What is a helmet press though??

Cheers CK!

Helmet press i use to help with the lockout of my OHP work - set yourself up in a smith/rack sat down then perform a normal overhead press, but only bringing the bar down as far as your head then press it back upwards.

I sit slightly further forward in the smith than i would if i was doing a full OHP so the bar just touches the top of my head so i don't have to move my head forward on the bar's decent for each rep.

Have a read - http://www.tmuscle.com/...k_partial_overhead_press

LOL you do realise you will get asked what a helmet press is on every page from here on don't you

Good sessions, and one on Boxing Day - proper dedicated eh!

Ah right cool, interesting stuff, I've actually seen guys doing that before but had no idea what it was called!

dirtyvest


LOL you do realise you will get asked what a helmet press is on every page from here on don't you

Good sessions, and one on Boxing Day - proper dedicated eh!

LOL, it's just a burden i choose to bear in doing a manner of niche exercises

Boxing day was an easy one, plenty fuelled up from the previous days food, new years though won't be happening

Quads/Calves

Back Squat

110kgx10
110kgx10
100kgx15

Seated Calf Raise

55kgx15
65kgx12
55kgx12

FST-7 Leg Extensions

55kgx10x7

DB Lunges

22.5kgx16
22.5kgx16

Leg Press Calf Raise

130kgx50 - Rest pauses as necessary

Core work and stretching to finish.

Pretty good session today. Couldn't get myself into the mindset for 15 rep squats to start with today so stuck with 10's that felt nice and smooth, no back issues, then did a 15'er to finish Few backy reps but no major problems.

Trying something new with the calf training too, instead of doing them all last and risking just going through the motions i'll be doing them as the second exercise after squats and sumo deads and then at the end, alternating exercises as i can be bothered too, hopefully spark a little growth

Debating training back tommorow, will see how everything feels tommorow - lower back especially. If i'm not up to it then i'll just have 2 days off instead

I dread to think what's going to happen when I get back to BB squatting

How comes you've stopped now?

10-15's are the way forward though....

Onto today's training;

Back

Deadlifts

140kgx5
145kgx5
150kgx5

Barbell Row

90kgx8
90kgx8
85kgx8

Chins

BWx8
BWx5
BWx5

Cable Row

63kgx10
56kgx10
56kgx10

DB Shrugs

42.5kgx12
37.5kgx12

Facepulls & stretching to finish.

Lovely session Brought a lot of motivation back for this session to finally have a 'big' lift to kick it off with. Loads left in the tank for the DL's - probably another 10-15kg in it for a real 5RM, so next week 150's the starting point.

Everything else down a bit as a result but no issues, lower back tweaking ever so slightly after the last set of deads, but seemed more painful after doing shrugs and whilst doing facepulls get your head around that. Nowt to worry about though, probably just some uncomfortable pump.

Great to see some deadlift pb's on the table and some solid back squating coming back!

Oh yes! I'm damn well making sure 2010 is injury free and bloody productive.

Having skimmed back through my journal my best DL for reps was 172 for 4, give it 8 weeks and i could well be back up there.

2/3/4/5 Push press/Bench/Squat/DL is going to happen this year by hell or high water

Cool- 170x5 soon then

Looks like you'll soon be knocking on the door of that DL PB