Jazz's Journal

What changed with the diet then mate?

Nothing major only having a decent meal before bed last night and a bigger lunch today.  My overall diet is still pretty shocking though and needs a lot of work.
 
Nearly at the end of my current routine.  It will be interesting to see if my 1RMs have improved.  My routine is very different from what I usually do. 
 
Short rest periods, more unilateral, cable and core work, changing the exercises every four weeks, deload week every four weeks etc..

(4-6 RM, 15 Reps, 90 Secs rest)
 
High Pull 2x4, 1x3, 2x2 (75)
 
Miltary Press 2x4, 1x3, 2x2 (65)
 
Squat 1x4, 3x3, 1x2 (130)
 
Not so good this week.  However the olympic bar was thicker + slightly heavier so it might be that.

Final Deload Week
 
Close Grip Lat Pulldown 1x12 (69), 1x10, 1x8 (72)
Swiss Ball Push-Up 1x12, 1x10, 1x8
RDL 1x6 (130), 1x6 (120), 3x6 (110)

10-12 RM, 30 Reps, 35 Secs Rest
 
Face Pull 1x12 (50), 2x10 (55)
Dumbbell Press 1x8 (28), 1x6 (24) 1x5 (24), 1x4, 3x3 (22)
Quarter Squat 1x10, 1x8, 1x5, 1x4, 1x3 (120)
 
Some Overhead Squat Practice with narrow grip.
 

10-12 RM, 30 Reps, 35 Secs Rest
 
One Arm Pull 2x10 (60) 1x8, 1x2 (65)
Incline Dumbbell Press 1x10, 1x5, 1x2 (36), 1x4 2x3 (34)
RDL 1x5, 1x4, 2x6, 1x5, 2x2 (120)

New routine Today....
 
http://www.muscletalk.co....92&mpage=1#4504092
 
Day 01
 
Bench 3x5, 1x3 (87.5) 1x4, 1x3 (85) Weight a bit heavy
Squat 3x5 (120)
Pendaly Row 5x5 (75)
Rack Press 1x5 (95) 1x5 (100) 1x5 (105) Weight a bit light
Reverse Barbell Curl 3x8 (50)
Face Pull 3x10 (40)
 
Tried a veg shake this evening (1 Beet, 1 Med Carrot, 1/2 Cucumber, 2 sticks of celery and a pinch of salt).  Managed to get beetroot everywhere.  It wasn't that bad just needed more water to mix in.
 
 

Day 02
 
Dumbbell Row 3x5 (37.5) 2x5 (40)
Box Squat 1x5 (100) 4x5 (105) Last couple of sets hard...
One Arm Incline Press 5x5 (35)
Static Holds 3 x max time (70 kg + Fat Gripz)
Hanging Leg Raises 3x10 (2x10 Arm Chair Style)

Day 03
 
Miltary Press 3x5 (57.5) 2x5 (55)
Deadlift 3x5 (155) Damn Hex plates...
Pull-Up 3x5, 1x4, 2x3 (May have lost count)
Floor Lockouts 1x10 (90), 1x10 (100), 1x10 (120) Not sure whether these are better than rack lockouts.

Bench 5x5 (87.5)
Squat 2x5 (#4) (122.5), 1x5 (125)
 
Lowered a bit fast and hit the pins with one side more than the other.  May lower the pin to #3.
 
Pendaly Row 5x5 (77.5)
Rack Press (#6) 1x5 (110), 1x4, 1x2, 1x3, 1x1 (102.5)
 
Lower settings on rack so felt heavier.
 
Reverse Barbell Curl 1x8 (60), 2x8 (55) A bit heavy
Face Pull 3x10 (45)
 
# The rack setting on power rack so #1 would mean the first pin position from the floor upwards

Box Squat 5x5 (105)
Dumbbell Row 5x5 (40)
One Arm Incline Press 5x5 (37.5) Hard going
Static Holds 3 x max time (75 kg + Fat Gripz)
Hanging Leg Raises 2x12, 1x10

Miltary Press 4x5, 1x4, 1x1 (57.5)
Deadlift 3x5 (157.5)
Pull-Up 3x5, 2x3, 1x2.5, 1x2
Reverse Curls 1x8 (55), 2x8 (52.5)

Bench 3x5 1x4 (90) 1x5 1x1 (87.5)
Squat 3x5 (125) #3
Pendaly Row 5x5 (80)
Rack Press #6 1x5 (100) 1x5 (102.5) 1x2 1x3 (100)
Face Pull 1x10 (47.5) 3x10 (50)

Box Squat 5x5 (107.5)
Dumbbell Row 5x5 (42.5)
One Arm Incline Press 4x5 1x3 1x2 (40)
Static Holds 3 x max time (75 kg + Fat Gripz)
Hanging Leg Raises 2x12, 1x10 1x2

Miltary Press 5x5 (57.5)
Deadlift 2x5 1x4 1x1 (160)
Pull-Up 2x5 1x4, 3x3, 1x2
Reverse Curls 2x8 (52.5), 1x8 (55)

Bench 3x5 1x3 1x2 (90) 1x4 1x1 (87.5) 
Squat 2x5 1x3 1x2 (127.5) #3 
Pendaly Row 5x5 (82.5) Getting a bit heavy 
Rack Press #6 1x5 1x4 (102.5) 1x4 (100) 1x6 (90) 
Face Pull 3x10 (55)
 
Time for a 'deload' on most exercises next week.  Going for a reduction in weight 7.5-10 kg and increase reps by one.

Box Squat 5x5 (110) 
Dumbbell Row 5x5 (45) 
One Arm Incline Press 3x5 1x4 (40) 1x6 (37.5) 
Static Holds 3 x max time (75 kg + Fat Gripz)
Hanging Leg Raises 2x12, 2x6 (one from 'hang')

Miltary Press 5x5 (60) 
Deadlift 15 reps (160) Mainly singles and doubles to aid recovery 
Pull-Up 3x5 2x3 2x2 
Reverse Curls 1x8 (55) 2x8 (52.5)

Bench 5x6 (82.5) 
Squat 3x6 (120) #3 
Pendaly Row 5x6 (75)
Rack Press 1x10 1x7 1x6 (80) #5
Face Pull 3x12 (50)
 
Reduced weight by 7.5 kg and added a rep.  Should have been 10 kg ; feels a bit heavy.

Box Squat 5x6 (100) 
Dumbbell Row 5x6 (35) 
One Arm Incline Press 5x6 (30)
Static Holds 3 x max time (75 kg + Fat Gripz)
Hanging Knee Raises 3x15