01/09/2011 Bench Press @85Kg x3 @97.5Kg x3 @110Kg x5 Assorted Pistols work Hammer Curls @16.5Kg x10,8,5 3Km Run @ 7.41mph
aaaggghhh! Metric - Imperial duology alert! Don't tell my dad or he will asplode. :evil: Also i am hating your big numbers because they are big. Well done i suppose. Grrr.
Lol! Yeah I've adjusted it now, I was tracking my run by satellite (well GPS) and had it set to metric for distance and speed in imperial.
03/09/2011 Dumbbell Overhead Press @24Kg 10,10,10 Bent Over Dumbbell Rows @44Kg 5,5,5 Overhead Squat @32Kg 5,5,5
04/09/2011 Heavy Week! Deadlift @150Kg x5 @162.5Kg x3 @175Kg x1 Farmers Walk @90Kg 5,5,5 Assorted Pistols Work Feeling weaker today due to restricted calories and only pulled the minimum of 1rep for 175Kg. After the Farmers Walks I was exhausted and my legs were jelly so I did the pistols work in the evening. No running today as well due to being knackered, might try to get some done Monday night.
You say you felt weak due to restricted calories - are you going for weight loss or where you doing an intermittent fast?
No fasting, I'm only doing that 1x a week as a trial. This was just plain old calorie restriction to try and reduce the belly a bit. Sleep hasn't been brilliant either recently and Saturday I had zero stimulants so Sunday I woke up after a very deep 12 hour sleep but naturally still tired, almost over rested if that makes sense.
06/09/2011 Back Squat @90Kg x5 @102.5Kg x3 @112.5Kg x6 One Arm Chin Assistance Work Dips @30Kg vest x8,8,8 Decent session today. The one arm chin stuff is slow prep work to build strength and technique so I might manage a complete rep one day. It's mostly static holds/negatives and assistance chins with a low second grip.
08/09/2011 Heavy Bench Day!!!1! Bench Press @92.5Kg x5 @102.5Kg x3 @115Kg x2 Just bench today, I was short on time so it was a case of just doing the minimum. Strength was less than I had hoped and the 2 reps were hard, calories are still low and a month ago I got 6 reps with 112.5Kg so I was hoping for 4 or 5 reps. Fat loss seems to be going good though, hopefully I can get callipered next weekend and find out how much of the weight loss has been muscle. I've been lazy with my running too so I should try to get more of that done too.
08/09/2011 Heavy Bench Day!!!1! Bench Press @92.5Kg x5 @102.5Kg x3 @115Kg x2 Just bench today, I was short on time so it was a case of just doing the minimum. Strength was less than I had hoped and the 2 reps were hard, calories are still low and a month ago I got 6 reps with 112.5Kg so I was hoping for 4 or 5 reps. Fat loss seems to be going good though, hopefully I can get callipered next weekend and find out how much of the weight loss has been muscle. I've been lazy with my running too so I should try to get more of that done.
Deload week. Sunday No training, my training partner was off on a dirty weekend so I just skipped this session and caught up with some other stuff that needed doing. Tuesday Had some odd cramping in my calves and figuring it was still deload I missed squats and did a play session of various upper body weighted and bodyweight stuff. Nothing OTT since this is meant to be deload still. Might start adding in some food porn pictures to this log if I can get round do it.
15/09/2011 Bench Press @60Kg 5,5,5 Incline Bench Press @60Kg 5,5,12 Dead Hang Pullups @BW 12,12,12 Deload week still so nothing too dramatic here, felt good doing the incline bench though, haven't done it for a while.
18/09/2011 Deadlift @122.5Kg 5 @140Kg 5 @160Kg 10 Farmers Walks @95Kg 3,3,3 Feeling a bit hungover, went out for a pre-op bbq for a close friend whose having brain surgery soon. Drank rather more than I planned, ate rather large amounts of meat and got back late. Deadlifts went really well considering and I'm fairly sure that it's some kind of PB for 10 rep deadlifts. Got my 7 point caliper measurements done, my current statistics are 11% BF @ 215lbs BW. My goal is to keep losing the blubber and get some definition by the end of the year, then in January start a slow bulk for about 6 months or so. Hopefully I'll top out at 230/240lbs next time.
It's a great system, kind of like 5x5 but with a lot less plateauing and grinding. At first I was hesitant about the 1 in 4 deload weeks but they really help avoid the ongoing training fatigue that leads to the odd skipped session.
20/9/2011 Back Squat @80kg x5 @92.5kg x5 @102.5kg x12 Rounding errors gave me the same final weight as last month, added a couple of reps anyway so I'm still happy with the result. Hammer Curls @18.5kg x13,13,9,7,6 Tricep Lever @26kg x20,10,10 I changed to stricter form on the levers after the first set to stop my elbows flaring out, reps dropped significantly! Overall progress is still going well considering the lack in calories. I'll keep dropping weight until the end of the year and then look at a nice slow/lean bulk for about 6 months. I've also been playing with the idea of combining 531 with Girondas 8x8 for accessory work. Both systems support the arrangement and I really like the idea of starting a session with big lifts with plenty of rest and finishing with high volume low rest work. If it's like poliquins 10x10 then neurological adaptation should kick in for the last set.
22/09/2011 Bench Press @80kg x5 @92.5kg x5 @105kg x9 Push Crunch @60kg x15,15,15,15 CoC @1.5, 30s rest x8,8,8,8,8,8,8,8 And yes, that is me doing 8x8 for heavy gripper work. I wish my other lifts were proportional to my grip work sometimes. Still Bench was nice, 2.5kg more and an extra rep too.