No.13's training.

Not a major introduction, I may do that another time. But I've not trained since before Xmas, where I spent 8weeks doing "Madcows 5x5" (http://www.geocities.com/elitemadcow1/index.htm). In this 8 week period all my lifts went up between 5-10kg.

I play rugby once a week as well as one skills session and another day in the gym performing sprints on rower/cycle/cross trainer.

Age: 20 (trained for approximately 14months)
Height: 5ft 11"
Weight: Bounces around between 90-92kg
Diet: Not spot on, but pretty good 90% of the time

1RM
Deadlift: 140kg
Squat: 110
Bench: 110

5RM
Deadlift: 120
Squat: 100
Bench: 105

As you can see, lifts aren't great by any means but that's the whole point of this journal. Hopefully can get some advice from the more experienced guys on the board .

General routine will be as follows:

Sunday (light day)
Squat
MP/Push Press
Deadlift
Assistance - Pullups/Lat Raises

Tuesday (heavy)
Squat
Bench
BB Row
Assistance - Goodmornings/Abs

Thursday (medium)
Squat
Bench
BB Row
Assistance - BB Curls/Tricep Extensions

This is pretty much the same as I did before Xmas only this time the intention is to run it for 12weeks.

Supplements:
Whey
Maltodextrin
Multi Vit

Lifts from "light" day and first proper session for a good month or so.

Squat
45kg x 5
57.5kg x 5
70kg x 5
70kg x 5

Military Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5

Deadlift
70kg x 5
82.5kg x 5
97.5kg x 5
110kg x 5

Chins
BW x 8
BW x 6

DB Lateral Raise
7.5kg x 12
7.5kg x 12

Body was pretty much in agony before session from Rugby. Legs felt better after the squats though, unfortunately the MP seemed to aggravate my right shoulder which was already uncomfortable from the game.

"Heavy" day should be a barrel of laughs

First week of "Heavy" session tonight.

Squat
45kg x 5
57.5kg x 5
70kgx 5
80kg x 5
92.5kg

BB Bench
45kg x 5
57.5kg x 5
70kgx 5
80kg x 5
92.5kg

BB Row (my shoulder made this particularly uncomfortable)
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5

Goodmornings
40kg x 8
40kg x 8

Leg Raises
x 12
x12

"Medium" day.

Squat
45kg x 5
60kg x 5
70kg x 5
80kg x 5
95kg x 3
70kg x 8

Bench
45kg x 5
60kg x 5
70kg x 5
80kg x 5
95kg x 3
70kg x 8

Row
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
67.5kg x 3
50kg x 8

DB Tri Extension
10kg x 8
10kg x 8
10kg x 8

BB Curls
40kg x 6
40kg x 6
40kg x 6

"Light" day

Squat
47.5kg x 5
60kg x 5
70kg x 5
70kg x 5

Military Press
37.5kg x 5
45kg x 5
52.5kg x 5
60kg x 5

Deadlift
70kg x 5
85kg x 5
100kg x 5
115kg x 5

DB Lateral Raise
7.5kg x 12
7.5kg x 12
7.5kg x 12

"Heavy" session, skipped assistance work due to lack of time.

Heavy" session tonight.

Squat
47.5kg x 5
60kg x 5
70kgx 5
82.5kg x 5
95kg

BB Bench
47.5kg x 5
60kg x 5
70kgx 5
82.5kg x 5
95kg

BB Row
32.5kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5
67.5kg x 5

"Medium" day.

Squat
50kg x 5
60kg x 5
70kg x 5
82.5kg x 5
97.5kg x 3
70kg x 8

Bench
50kg x 5
60kg x 5
70kg x 5
82.5kg x 5
97.5kg x 3
70kg x 8

Row
32.5kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5
67.5kg x 3
50kg x 8

DB Tri Extension
10kg x 10
10kg x 10
10kg x 10

BB Curls
40kg x 7
40kg x 7
40kg x 7

"Light Day"

Had a horrible ****ty cold over the weekend. Only just getting over it.

"Light" day

Squat
50kg x 5
60kg x 5
72.5kg x 5
72.5kg x 5

Military Press
40kg x 5
45kg x 5
52.5kg x 5
60kg x 5

Then did a further 60kg x 5 push press

Deadlift
72.5kg x 5
87.5kg x 5
102/5kg x 5
117.5kg x 5

Chins
BW x 10
BW x 8

DB Lateral Raise
10kg x 10
10kg x 10
10kg x 7

"Heavy" session

Squat
50kg x 5
60kg x 5
72.5kgx 5
85kg x 5
97.5kg x 5

BB Bench
50kg x 5
60kg x 5
72.5kgx 5
85kg x 5
97.5kg x 5

BB Row
35kg x 5
45kg x 5
50kg x 5
60kg x 5
67.5kg x 5

Goodmornings
40kg x 10
40kg x 10

Kneeling Ab-rollout
x 8
x 8

Lifts from Wednesday's "Medium" session.

Squat
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
100kg x 3
72.5kg x 8

Bench
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
100kg x 3
72.5kg x 8

Row
35kg x 5
42.5kg x 5
50kg x 5
60kg x 5
70kg x 3
50kg x 8

Chins
BW x 10
BW x 6

Weighted Dips
+10kg x 6
+10kg x 6

Kneeling Ab Rollouts
x8
x6



Just about to crack on with next session, post workout up later.
I'm also going to rejig the routine and accessory exercises abit, including the order in which I perform Medium/Light/Heavy days. Though again, all workouts will be performed on non-consecutive days, with at least 1, if not 2 days rest in between.

Day 1:
Light Squat 4 x 5
OHP 4 x 5
Deadlift 4 x 5
WG Pullups 2 x MAX
Lat Raise 2 x 6 -12

Day 2:
Medium Squat 4x5, 1x3, 1x8
Medium Bench 4x5, 1x3, 1x8
Medium Row 4x5, 1x3, 1x8
Weighted Dips 2 x 5-10
Chinups 2 x MAX
Ab Rollout 2 x MAX

Day 3:
Heavy Squat 5 x 5
Heavy Bench 5 x 5
Heavy Row 5 x5
Goodmornings 2 x 8-12
Ab Rollout 2 x MAX

Day 4:
Once every fortnight or so I'll include some direct arm work depending on how I'm feeling, how my diet's been, how much I've rested etc etc. But the top 3 days are my main priority.

Light Session.

Squat
50kg x 5
62.5kg x 5
75kg x 5
75kg x 5

OHP
40kg x 5
47.5kg x 5
55 kg x 5
62.5kg x 5
62.5kg x 5 (pushpress)

Deads
62.5kg x 5
75kg x 5
90kg x 5
105kg x 5
120kg x 5 < equalled my PB, but felt so easy! Co-incidentally, this is also the first time I've used a mixed grip. New PB coming next week!

WG Pullups (I suck at these, but wanted to mix it up abit with chins too)
BW x 4
BW x 4
BW x 4

-> I realise in my post above I said I'd only do 2 x MAX pullups, but until I start hitting some higher numbers I'll be performing a 3rd too for the time being

Lat. Raise
10kg x 10
10kg x 10

All in all a very enjoyable session, finished in under an hour and feeling great.

Medium.

Squat
50kg x 5
62.5kg x 5
75kg x 5
87.5kg x 5
102.5kg x 3
75kg x 8

Bench
50kg x 5
62.5kg x 5
75kg x 5
87.5kg x 5
102.5kg x 3
75kg x 8

Row
35kg x 5
45kg x 5
52.5kg x 5
62.5kg x 5
72.5kg x 3
52.5kg x 8

Chins
BW x 10
BW x 6

Weighted Dips
+10kg x 8
+10kg x 6

Last thursday, 1hour badminton in the morning and a 2hour training session at rugby in the evening.

"Heavy" session on the Friday, followed by a game on Sunday (yesterday).

"Heavy" session

Squat
50kg x 5
62.5kg x 5
75kgx 5
87.5kg x 5  << Really struggled today
100kg x 5  << Again, difficult, think the problem is with my core - just not strong enough, something I'm going to have to work on big time! Lower back felt pretty uncomfortable.

BB Bench
50kg x 5  << Arms already felt like jelly! No energy today at all.
62.5kg x 5
75kgx 5
87.5kg x 5
100kg x 5  << Felt strong now, could/should have pushed for a 6th.

BB Row
35kg x 5
45kg x 5
52.5kg x 5
60kg x 5
70kg x 5

Goodmornings
40kg x 8
40kg x 8

Kneeling Ab-rollout
x 12
x 10

Considering how ****e I felt, I'm pretty happy to be getting some strength back. Think my legs struggled with all the cardio from the day before!

Your bench seems to be flying up. Probs manage 110kg for a single now/soon.

110kg went up easily before Xmas but I'm not bothering with singles at the moment. I may try and progress onto triples in the next few weeks. Managed 107.5kg x 3 in December, so I'd like to get back to that stage.

Did some stretching and a quick arms session tonight.

Kneeling Ab rollout x 10, 8

BB Curl
20kg x 15
30kg x 12
35kg x 10

DB Curl
17.5kg x 8, 8, 8

Hammer Curls
17.5kg x 6, 6, 6 << Forearms pumped to hell

BW Dips x 16, 9

Standing DB Tri Extension (2handed)
30kg x 6, 6, 6

Single arm DB Tri Ext
10kg x 8, 8, 8

Ab Rollout (again!) x 8, 8, 8

Felt like I had to do something was going to have a rest after yesterdays game, but wouldn't have been able to squat and didn't fancy a massive session. Was good to get abit of a sweat on!

Light Session.

Squat
50kg x 5
65kg x 5
77.5kg x 5
77.5kg x 5

OHP
40kg x 5
50kg x 5
55 kg x 5
65kg x 4 + 1 Pushpress
65kg x 5 (pushpress)
65kg x 5 (pushpress)

Added an extra set of pushpress presses, but well... I  forgot I'd already done one. Had a phonecall midway through and had a temporary memory lapse!

Deads
60kg x 5
77.5kg x 5
92.5kg x 5
110kg x 5
122.5kg x 5  << PB 125kg next week no problem.

WG Pullups
BW x 3
BW x 4
BW x 3
BW x 3

Lat. Raise
10kg x 11
10kg x 8

When performing these it feels as though my shoulder is cracking or something. Strange senesation. Not particulary uncomfortable but can't be good either?!?

Right, today was time for a change. Having done 5x5 for the past 6weeks, and the 6week prior to Xmas, I felt a much needed change was in order.

Going to give WS4SB a try again. Made some strength gains when I followed it last time, just found volume was a tad much. But with diet sorted now, hopefully it shouldn't be so much of an issue.

Therefore, today was Max Effort Upper Body:

Barbell Bench
Bar x 10
50kg x 10
70kg x 8
80kg x 5
90kg x 5
100kg x 5

Incline DB Bench
30kg x 9
25kg x 8
25kg x 11

DB Row / Rear Delt Flyes Supersets
1) 25kg x 12 / 2.5kg x 12
2) 25kg x 12 / 5kg x 8
3) 25kg x 10 / 5kg x 10

DB Shrugs
25kg x 12
25kg x 12
25kg x 12

DB Curls
15kg x 8
15kg x 8
15kg x 8


Took 52mins in total. Felt sick by the end, totally shattered. Nice to do some dumbbell work again though. It was also the first time I've tried MyProtein's Pulse. I only used approximately 7-9g of the stuff as a tester, but could definately feel the effects. I felt much more focused, actually found the taste quite enjoyable too. Next couple workouts I'll stick at 10g, then move to 20g for a week or two, before taking a couple weeks off from it.

Lower body yesterday. Was in agony during the squats, and keeping rest to a minimum meant I was sweating buckets.

Squat
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
102.5kg x 5 << PB but I just feel extremely weak in my core, trying ever so hard not to goodmorning it.

DB Split Squats
15kg x 6
15kg x 6
15kg x 6

SLDL
60kg x 10
60kg x 10
60kg x 10

"Ground-based ab circuit". Boy was I **** at this, was aiming for a minimum of 2 sets of 10rep for each exercise with 90s rest between each set - had to pretty much give up midway through the second set

Sprinter Situps - 10
V ups - 10
Toe Touches - 6
Hip Thrusts - 10

2nd set

Sprinter Situps - 9
V ups - 2
Toe Touches - 3
Hip Thrusts - 3

Time: 49mins

Rugby Training tonight, legs and abs were extremely sore!

Jesus christ my legs were bad today, I've got a game tomorrow too
I actually struggled to get off the toilet at one point and fell back onto the seat with a loud thud.

Anyhoo, repetition upper body today. Not a great session, but my body isn't used to all this volume work At least I know where I stand currently and can only aim to getter each session.

Bit gutted on the chins tbh, and lack of DB usage lately meant my pressing sucked. Gah.

DB Bench (just working sets)
32.5kg x 10
32.5kg x 8
325.kg x 8

Real ****.

Chins / Rear Delt Flyes superset. - 4sets.
1) BW x 8 / 5kg x 10
2) BW x 7 / 5kg x 10
3) BW x 6 / 5kg x 10
4) BW x 6 / 5kg x 10

1 arm DB Shoulder Press (standing)
20kg x 8
20kg x 8
20kg x 8
20kg x 8

Reverse BB Shrug / DB Curl superset - 3 sets
1) 40kg x 8 / 15kg x 8
2) 40kg x 8 / 15kg x 8
3) 40kg x 8 / 15kg x 8

The reverse shrugs felt extremely strange, I think I have overdeveloped glutes (read: massive arse) which made it slightly difficult. ROM seemed pretty small.

Overall time: 56mins < Though I'm sure I could cut this down as I spent a fair bit of time fannying around with the DB's.