Current Training Log

A

Aaron_F

New Member
I have been rather busy recently, with University and Work so my training has gone downhill somewhat. I was doing UD2 for a few weeks but sick of that cos I cant lift heavy all the time :) and I hate depletion. So I am basically back into my own quasi conjugate system that focusses on my main lifts and their weak points. I am dieting to get my bodyfat back into the normal rhelm, but also to maintain muscle mass and some strength.
Program is set up around my old style of thinking, as well as a few other nice points that I have picked up from others (lyle McDonald amongst others). Nothign too fancy, but hopefully will provide some nice results for me.
So far I have only done 2 days, so here are the results to date.

Monday 10 May 2004

GPP warmups: L Flyes, front raise, side raise
Speed bench: Warmups, 85x3x7 (bands), 85x3 (nil)
Push Press: Warmups, 60x5, 70x5, 80x5
H/S Row: 30x8. 45x6, 55x6x3
Elbows out ext: 15x12, 20x12, 25x12, 30x8, 20x12
H/S pulldown: 42x12, 52x12, 57x8, 62x8
Pulldown Abs(lb): 70x12, 90x12, 110x12, 130x12
Db Hammer Curl: 15x8. 20x8, 22x8
Stretch

Notes: First day of program and I was actually feeling good. I paused all of my benches and I was FAST off the chest. Pushpress was just a getting used to week, and was not a RM, everything else felt good. Weights on the H/strength rows n stuff are the single sided weight, since they have 2 plate stacks the weight should actually be doubled.

Tuesday 11 May 2004

Warmups - walked every where
Squat: 100x2x2, 120x2, 140x1, 160x2x4, 150x2x2 Paused box (5): 100x5x3
Speed DL (sumo): 100x1, 125+chains x1x6
Dimels: 60x15, 80x20, 90x15
Single leg Hyper: 0x12, 5x12, 0x12
Give up, go home

Notes: SORE. Best exercise for calf, carry heavy stuff for long distances, calfs get pumped to bits. Cramped during sumo deads. Squats sucked, as I Havent done them in awhile, reduced the load and still speed wasn’t perfect, but OK. Paused box squats were hard, 6sec pause at just below my sticking point.
Not enough sleep and sore from yesterday.
 
Thursday 13 May
Heavy bench + assistance work

Bench: Barxlots, 60x8, 100x2, 120x1, SHIRT on, 120x1, 140x2, 145x2x5
3board: 140x5, 150x5, 150x4
Pulldowns: 80x20, 160x6, 190x6, 210x6, 230x4
JM Press: barx12, 60x12, 90x8, 100x8, 90x8x2
Facepull: 80x12, 100x10, 100x12, 120x8
H/strength ab: 25x12, 35x12, 45x8, 50x8
Stretch, look at hot chicks doing assisted pullups

go home :)

Notes: Nice day. The weight was meant to be 140 for the bench, but I was fast with the shirt on, so I upped it by 2.5kg. Ok for the first proper training day back. 3board was #### as the bar kept touching my bungy on the board (how i hold them down.) I forgot my extra board, so I added a 10kg plate instead of a bottom board. Upperbody felt good, and strong.
 
Friday 14 May 2004

Yaaay

Speed squats + DL assistance

Box squats: Warmups, 100x2x10
Deads from Plates: 60x5+chains, 100x5+chains, 120x5x2+chains
Nat Glut/Ham Raise: 0x6, 5x6, 5x5
Pullthru: 80x20, 120x20, 150x20, 180x20

Notes: Excellent, absolutely excellent. I felt horrible comming into today, posterior chain was sore and I was feeling off. I finally got Box squats working for me, with thanks to a few comments from Kelly Baggett at one site or another. I started altering my form, and pressing outwards more on my shoes, and bingo, the entire squats were perfect. If all follows well I may have overcome my problem with squats in general (they turn into GMs rather than squats). I tried the same trick my my DLs as well. I did them off 20kg plates (higher would be nicer but it does the job) and chains draped over. The weight was much better off the ground than it used to be, more upright body and I also KILLED my hammies with this. The other two exercises were enough to make me think my hamstrings were going to leave my body for a safer environment, where they are not tourtured into submission.

B)
 
Monday 17 May 2004
First early morning session

Speed bench + assistance

shoulder warmups
Bench: 60x3, 92.5x3x8+contrast
Bench: 92.5x8 no contrast
Push press: 60x3x2, 85x3, 92.5x3, 97.5x1 easy but bar doesnt work right
H/Strength rows: warmups, 45x8, 60x6, 70x4, 75x3
Db Elbowsout ext: 15x8, 25x6, 30x6x2
H/Stregnth pulldown: 55x8, 65x8, 75x8
Pulldown abs (lb): 80x12, 120x12, 140x12

Notes: nice day, too bloody early for me, but nice. Speed was ok, will take a bit of getting used to the time tho. Pushpress sucked because the bars collars didnt rotate correctly. Everything else was awsome.
 
Tuesday 18 May 2004
Heavy squat + assistance

Squat: warmups n stuff, 100x1x2, 140x1, 165x2x4, 160x2x2
Paused box (5): 100x3, 120x3, 140x3
Speed deads: 60x1x2, 100x1, 137.5x1x5
Dimels: 60x20, 100x15, 107.5x15
Single leg hypers: 0x12, 5x12, 10x12

Notes: Tired. short bad sleep and up early. Squats were hard, but better than last week. Hips were sore and i droppd the weight on the last two because of lack of speed.
Paused box'es were hard as were the speed deads. Hips didnt appretiate teh width, or the cold, or the time of day...
 
Thursday 20th May 2004

Bench: Lots o warmups, 60x5x2, 100x2x2, 120x1, shirt on, 120x1, 145x2, 150x2x3, 145x2x2
3board: 150x3, 160x3 (well 2+1 cos I had to reset)
Pulldowns(lb): 90x12, 180x6, 230x4x2, 200x6
JM press: 100x6, 110x6x2
Face pulls(lb): 120x8, 130x8, 120x8

Notes: Sucked a big one. My strength doesnt seem quite there on the early morning sessions, but I will adjust. dang 3board really sucks, but I think that has to do with the stupid early mornings as well. All others were fine, midback was fried

I am contemplating making a change to my system, mainly in terms of timing. I need to do soemthing with my squat, and make it a priority, so I will swap bench and squat days around as that means I am doing squat first, and that allows me to be as fresh as possible
 
hows unipol going now?

have they upgraded anything?

im now doing my masters in cardiac rehab in dorkland, the gym attached to the clinic is ok....often only 3-4 in there....loads of free weights, 4 power racks, olympic platforms/rubber weights etc etc.

what are you doing at the mo? are you still involved with the nutrition department?
 
[b said:
Quote[/b] (lazyeyepsycho @ May 20 2004,4:24)]hows unipol going now?
have they upgraded anything?
im now doing my masters in cardiac rehab in dorkland, the gym attached to the clinic is ok....often only 3-4 in there....loads of free weights, 4 power racks, olympic platforms/rubber weights etc etc.
what are you doing at the mo? are you still involved with the nutrition department?
Click to expand...
Unipol is pretty excitin
got a lot of Hammer Strength stuff which is nice, but its pin adjustable weights, so I am at the limit for various machines... They are lovely tho
Still doing my masters, well I should say, almost finished my masters, I wish it would die.

Gym sounds excellent.... some people have it good, I have to put up with retard students.
 
Friday 21 May 2004

Speed squat: warmups, 110x2x8
Deads from plates: 60x3, 100x3, 140x3, 170x3 (all with chains added)
Natural G/H raise: 0x8, 5x8, 5x6
Pullthru (lb): 90x12, 90x15, 70x20, 80x15
A1: Pulldown ab (lb): 70x30x3
A2: V situp: 0x12x3
A3: Facepull(lb): 70x20x3

Notes: Later into the gym today, bad sleep due to kids
Squats were perfect and very quick, deadlifts were great, at least off the ground. I struggled at the top on the 170, it just killed me. But my midback is fried.
Did ab/facepull superset to kill everything off but the Nat G/h was excellent.
 
Monday 24 May 2004
Heavy squat + assistance
Squats: warmups, 60x2, 100x2, 140x1, 170x2x6
Paused Box (5): 150x1, 160x1, 170x1
Speed deads(sumo): 100x1, 150x1 <span style='color:red'>PAIN</span>
Speed deads (conv): 150x1x5 all with chains added
Dimesl: 100x20, 110x20, 115x15
<span style='color:blue'>pray for forgiveness from the iron gods for being such a pussy and wanting to puke from stupid dimels</span>
H/Strenght ab: 25x20, 45x15, 50x10

Notes: Much better squatting today, forgot my camera so I am still unsure about depth, but it seems ~ok. Hips hurt for sumo deads so I changed to conventional and I am MUCH faster with these.
Much better training squat on monday this week. While I was cold, my back wasnt fatigued, adn I could arch my upper back into the bar too which helps the technique.
 
Missed training on tues due to no sleep + sick kids

Thursday 27 May 2004

Speed squats box: warmups n stuff, 120x2x8
Deadlifts off plates: 60x2, 100x1, 140x1, 180x1(all inc Chains)
Glut/ham stuff: 0x8x2, 8eccentric
Pullthrough: 130x20, 180x20x2

Notes: The day sucked. Spine felt like it was snapping, deads went ok, but I stopped there just not to push it. The speed squats were extremely slow. I videoed myself and discovered my box was too high, so I had to go down to lower, which sucked and had to bring my legs in so I could get there properly.

Friday 28 May 2004
Heavy bench

Bench: Warmups x lots, 60x3x2, 100x1, 130x1, shirt on, 130x1, 145x2, 150x2, 155x2, 160x2, 150x2x2
3board: 150x1, 170x1, 180x1
Pulldown(lb): 80x20, 180x6, 230x4, 240x3, 200x6x2
JM press: 60x3, 100x3, 120x3x2
Facepulls(lb): 130x20, 150x20, 165x20x2
Shrugs: 100x20x4

Notes: Started becnh light to see how I was considering the lack of sleep, and it went well. Upped the weight until 160 where I started to slow down, dropped back to my proper weight for 2 sets, speed dropped off quickly. 3board sucked, cos I kept clipping the bench. 180 for a single is sad, I have done 205 before I could have done more, but something wasnt working right
Gotta meaten up my upper back
 
Monday 31 May 2004

Squat: Warmups, 60x2x3, 100x2, 140x1, 177.5x1x6
Concentric only GMs: 100x5x2, 120x5
Speed deads (1/2 sumo 1/2 not): 125x1x6
Dimel deadlifts: 100x20, 115x12, 115x15
Pulldown abs(lb): 70x20, 110x20, 140x12x3

Notes: Tired and feeling awful, squats were ok surprisingly, and relatively fast up until the last set. Concentric GMs were 2 different rack heights, as the first one was tooo low. Speeds/dimels hurt
Need more sleep
 
Looooooooooooooooooooooong day yesterday

Tuesday 1 June 2004

Speed bench: Warmups, 85x3x8 (+ chains and Bands)
2boardwithchains: 85x5, 120x5, 135x5
Rows to chest(lb): 80x6, 150x6, 180x6, 200x6x2
Elbows out inc: 12x8, 20x8, 22.5x8, 20x8
Swiss ball abs: 0x20x3
Bench machine shrugs (lb): 120x6, 220x6, 265x6, 285x4, 285x6
St arm pulldowns(lb): 30x20, 50x20x2

Notes: Tired, long night since month end was last night. Bench was ok, took a couple of sets to get into the swing of speed but it was good in the end. 2board with chains is my new heavy exercise. Cool. DId shrugs on the bench machine becuase the rack was in use and I was feeling too ill to do a DL session...
Tired again,.
 
Thursday 3 June 2004

Speed stuff

Speed squats: warmups n stuff, 100x2x10 + CHAINS
COnv Dead rack: 100x5, 140x5, 180x5, 210x5
Rev hyper(lb): 40x12, 80x12, 110x12x2
Pull thru(lb): 110lbx20, 150x20, 180x20x2
V situps: Med ballx12x3

Notes: Well, adding the chains to squats feels good, arched the bar outta the rack ala Goldie, but I kept clipping the rack slightly on the way up. Conv deadlifts killed my hands, but it was easy enough, well as easy as a deadlift can be.
Rev hypers done on a pulley machine with the hyperextention benched turned backwards. Kills me back. All in all a nice day, not even too tired getting up at 6.30 for once.
 
Friday 4 June 2004
Heavy bench - Im sick

Bench: warmups, 60x8, 60x1, 100x1, 140x1, shirt on, 140x1, 160x1x2, 165x1x2, 160x1x2
4board: 160x5, 180x4, 160x5 (long pause)
Facepulls(lb): 40x20, 100x20, 150x20x4
Kelso shrugs: 57x12x3

Notes: Tired and felt like death, sinus flu or something.
Strength seemed to drop off very quickly, especially with the 4 board, I couldnt hold the weight into the groove and I just stopped so I didnt die (No spotter, no safety). I did some Loooooong pauses on the last set of 160x5. Sucked still.
I did high reps of face pulls and did bb kelso shrugs which nailed my lower traps to an extreme. Feels awsome, but I dont.
 
Tuesday 8 June 2004

Speed bench: warmups, 60x3, 92.5x3x8 (+bands+chains)
2board with chains: 92.5x3, 130x3, 150x3
Rows(lb): 120x8, 180x6, 210x6, 220x4
Elbows out inc: 10x12, 20x8, 25x8
Shrugs (bench)(lb): 180x12, 220x6, 290x6x2
Hammer curls: 10x12, 22x8, 25x7

Notes: Everything was ok considering im still getting over the flu. Speed bench were fast, especially the eccentric. 2board was great off the board but hard to lockout. I shut it down with 150, could have done more but no use killing myself when sick. Everything else was good.
 
Thursday 10 June 2004

Speedsquats: warmups, 110x2x8 (+ Chains)
Conv dead from pin: 60x1, 140x1, 180x1, 220x1, 240x3, 250x1 ####
Seated GM: 60x8, 60x12, 60x20
Rev yper(lb): 80x12, 120x12x3
Pull Thru(lb): 120x20, 150x20x3
Pulldown ab(lb): 120x12, 150x12

Note: I felt like death before this, and speed was ok. Deads, well, I felt sore in the spine all the time anyway, but perfect after the 220x1, so I jumped to 240 to be on the safeside adn did a powerful 3, I possibly could have got 5 but 3 is all i needed. I wanted 250, but obvious 240 tired me out too much, and the bar moved extremely slowly so I shut it down after one.

Everything else was to get Loads of blood in to the lower back and hammies. Seemed to work.
 
Weak as a neutered kitty

Friday 11 June 2004

Bench: warmups x lots, 60x1x2, 100x1, 140x1, shirt on, 140x1, 165x1, 170x1x2, 172.5x1x2, 165x1
4board: 165x3, 185x3, 190x3
Facepulls(lb): 120x20, 150x20, 165x20, 180x20
JM press: 60x8, 100x6, 110x6
Kelso Shrugs: 35x12, 55x12, 75x12x2
V situps: 0x12, big med ballx6x3

Notes: 6.30am sucks, I didnt sleep well again, and i was not feeling great. Bench went ok, up until the second 172.5, slowed down significantly. 4board sucks, 15kg down on my best, but closer grip too, so that effects it slightly. Everything else went fine.
 
I had last week off as I am up to my ears in thesis, and havent been sleeping much, almost done tho...
Tired, grouchy and tired again
I trained mid-morning but still got up at 7.30 for some stupid reason, ah yea, my boy was cute
Back is screwed at the moment, I need sleep for it to recover and its just not been doing that, even wtih a week off.
Change over to new 3x week program, cos I am running out of recovery
Monday 21 June
Squat: Warmups, 140x2, 150x2x2, 155x2x3
Wide Box squats: 100x5, 140x5x2
Pullthroughs(lb different cable): 40x20, 80x20, 100x12
Windmills: 20x20, 35x20, 45x12
V situps: 0x12x2
Notes: Felt awful. Tired and lowerback pumped up from my warmups. Wearing my belt helps but its just awful today.
Windmills I think I did right, whatever way they have torched my midsection
 
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