Yolog

28/4, 2014: Upper Volume.

Bench Press
20 x 10
40 x 3
50 x 3
60 x 3
70 x 5, 5 sets.

Close-Grip
42.5 x 10, 3 sets.

Lat Pulldown
30 x 10
45 x 10, 5 sets.

Barbell Curl
12.5 x 10
35 x 6
27.5 x 12, 2 sets.


Notes:

Strength returning. Bench felt much easier than the lighter weight last time round. Very fast. Hopefully the 'deload' of raw chicken will help me surpass my old PRs as I work back up.
 
30/4, 2014: Volume Lower.

Squat
20 x 10
40 x 3
60 x 3
80 x 2
100 x 1
110 x 5, 5 sets.

RDL
20 x 10
45 x 8, 3 sets.

Pendlay Row
60 x 5, 3 sets.


Notes:
- Squats were easy. First set flew up like my warm-up set with 60. Strength is coming back!
- My endurance still sucks post food poisoning. I feel like my lower back was more fatigued during these sets than it would have been a few weeks ago.
- RDLs very light 'n' ez. Just working up very slowly concentrating on form.
- Pendlays were light. First time scheduling them on a lower day, but that's what the texas method ebook says to do!
 
Getting there mate. Good squatting.
Thanks! My weight is back on finally -- I think it took a while to stretch my stomach back so that I have the eating capacity. Lol.



2/5, 2014: Upper Intensity.

Bench Press
20 x 10
40 x 5
50 x 3
60 x 2
70 x 1
75 x 8 <--- meant to be 5 reps but this was easy. Had another in me at least.

Press
20 x 5
30 x 3
40 x 3
50 x 3
60 x 3 <--- push press

CS Row
20 x 5
35 x 10, 3 sets.


Notes:

- Nothing to say really. Things starting to feel good again. Going to make sure I slowly but surely add weight to the bar every session.
 
Great work.
Thank-you! Getting there.

3/5, 2014: Lower Intensity.

Squat
20 x 10
40 x 3
60 x 3
80 x 2
100 x 1
115 x 5 <--- easy. This is my 10rm, so I should be going up in 5s without stalling for a while.

Deadlift
60 x 5
100 x 3
120 x 1
135 x 1
145 x 1, 5 sets. <--- the later reps felt better.

Power Shrug
100 x 8
110 x 8
120 x 8 <--- still learning this movement. These were easy.


Notes:
- Increased weight on Squat/DL by 5kg. 10kg on the shrugs. No grinders, everything still easy.
 
4/5, 2014:

Futsal - 40 minutes.
 
5/5, 2014: Upper Volume

Warm-up: Modified Limber 11.

Bench Press
20 x 10
40 x 3
50 x 3
60 x 3
65 x 1
72.5 x 5, 5 sets.

Close-grip
45 x 10, 3 sets.

Lat Pulldown <--- all machines taken, used a unilateral cable pulldown machine.
5 sets of 10 @ various weight


Notes:
- Increased weight on both presses by 2.5kg. All reps still comfortable. Let's see how long that can continue! (deep into the 80s I hope!)
 
6/5, 2014:

Futsal - 40 minutes.

Won by a goal.
 
7/5, 2014: Lower Volume

I decided to keep my volume weight the same for a little while whilst my intensity day builds back up. 110kg is around 80% of my 5RM (135kg). But my last intensity day was only 115kg. I am building this up in 5kg installments however, and hoping that by working back up I will break 135 and keep on going. To do this I don't want to burn myself out with the volume day before it has a chance to translate into intensity day PRs.

Due to a minor tweak in my lower back from soccer I took it light today.

Squat
20 x 10
40 x 5
60 x 3
80 x 3
100 x 2
110 x 5, 3 sets.

RDL
20 x 8
50 x 8 <--- lower back felt awful.

Some leg curls, Single Leg RDLs and KB swings to experiment with the movements and get some PC work in. Going to move volume day to mondays instead of wednesdays, so a lighter day here should help. The back is minor. Should be fine in a day. It was just cramping after the second set of squats.
 
9/5, 2014:

No sleep the past two days. Ah well, this was a solid session in that I increased the weight or reps in everything without an increase in difficulty. Going to start logging my warm-ups.

Warm-up: SMR lower, thoracic, lats. Stretched hips, glutes, pecs, lats.

Bench Press
20 x 10
40 x 3
50 x 3
60 x 3
70 x 2
77.5 x 5

Press
20 x 5
30 x 5
40 x 5
50 x 5
60 x 3 (pp)
65 x 1 (pp)
Stretched hips between sets.

CS Row
37.5 x 10, 3 sets.
Stretched pecs between sets.

Barbell Curl (rest pause)
20 x 16, 14, 10, 7, 3 = 50


Notes:
- Added 2.5kg on last week's Bench and Rows.
- Added reps on press - 5s instead of 3.
- No grinders. Yet. Maybe next week.
 
Nice work in here mate.

Whats Futsal?
 
Nice work in here mate.

Whats Futsal?
Thanks, man. Futsal is a version of indoor soccer played on a court that is smaller than a basketball court. There are 5 players per side including the goal keeper. It uses a slightly smaller, heavier, less bouncy ball than a soccer ball. Because the ball goes from end to end there aren't set positions, everyone has to sprint from one end to the other, and from side to side, like basketball. Hence it is fucking tiring/puke inducing.
 
Thanks, man. Futsal is a version of indoor soccer played on a court that is smaller than a basketball court. There are 5 players per side including the goal keeper. It uses a slightly smaller, heavier, less bouncy ball than a soccer ball. Because the ball goes from end to end there aren't set positions, everyone has to sprint from one end to the other, and from side to side, like basketball. Hence it is fucking tiring/puke inducing.

Ah , its just called 5/6 a side over here. Didn't know there was another name for it. Reminds me of PE sessions at school and we had to do it when it was raining haha.
 
10/5, 2014: Lower Intensity

My lower back was still cramping on the last 3 sets of squat due to that minor tweak received in soccer. I am swapping lower/uppers days so I kept this very light as I will have one day less of rest. Skipped deads and shrugs.

Warm-up: SMR lower, thoracic. Stretched hips / SLGB. Stretched glutes and pecs.

Squat
20 x 10
40 x 5
60 x 3
80 x 3
100 x 2
120 x 5

Experimented with some KB Swings and Lunge variations.
 
11/5, 2014:

Futsal - 40 minutes



12/5, 2014:

Bench
Up to 100 x 1
75 x 5 x 5

Pendlay Row
75 x 5 x 5

Some DB OHP, facepulls and curls, because I had extra time.
 
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