My Strength Journey

Update.....

2012-10-28T12:27:00.001-07:00

UPDATE

High Bar Squat - 115KG 1x3 (easy)

Front Squat - 95KG 1x4

OHP - 55KG 2x5

BB Row - 90KG 1x3

Everything today felt really good, amazing the difference in how natural high bar feels compared with low bar (for me anyway). For these I tried not going ATG but breaking parallel (E.g would pass in a PL meet) but I was told by an Oly lifter watching that I was pretty much ATG, considering my nutrition was low yesterday (sub 3000 cals) I was pumped for the amount of energy I had.

I am trying to monitor my volume for my working sets as before I was doing 3000+KG's per squat session and it was killing my next lower workout, so I have been increasing from 1200KG's to around 2000 today and hopefully my DOMS won't be crippling for my 2nd squat seesion on Wednesday.

My left bicep still feels funky from my last Upper workout so tomorrow will only be pressing, hoping it will improve and let me DL on Wednesday. Gonna be 1st time doing Bench Press for 3ish weeks :)

Jimmy

FML......

2012-10-16T10:31:00.000-07:00

FML...... I obviously did something to my pec last week doing /cleans and now its all messed up, there is no swelling/discolour but goes from the upper part of my breast bone to a mid point halfway up my pec and it feels like it is pulled. There is no pain as such but I KNOW something is off, I can tense fine around the outer pec/shoulder area and there is no give but it is just so infuriating so I am not gonna do any pressing until its better..... Means I am gonna be doing a lot of squats though :)

training

Front squats

Warm Up Sets

90KG 1x5
95Kg 1x4 RPE @9.5 PR
90KG 1x4 RPE @9.5

High Bar Squats

90KG 1x5
80KG 3x10

bb row

Warm Up Sets

77.5KG 1x6 RPE @9.5

75KG 1x6 RPE @9.5

Db row

32KG 1x10

preacher curls

30KG 3x9 PR

Apart from that all is well and this Lower workout was pure $$$$ My previous best front squat was 90KG 1x2 and 95KG 1x1 so I totally blew that away + this time I had no belt whereas last time I did. High bar squats felt awesome (so much better than LB) so I am gonna stick with this technique, maybe its just my bio-mechanics.

Got through all my course material and goodness me it is way more in depth than what I have done before so am gonna crack on and get stuck in

Jimmy

Lower Push Pull

2012-10-13T03:28:00.003-07:00

Lower

front squats

Warm Up Sets

75KG 1x10 - RPE @9.5

72.5KG 1x9 - RPE @9.5

speed deadlifts

90KG 4x2

good mornings

55KG 3x10 PR

crunches

BW+20KG 4x12

box jumps

3x3

notes

Going to be changing things up as this course I have signed up to is going to take up the vast majority of my time, 3-4 days in class from 8-5 and 1-2 days home study, and needs to be my main focus of attention.

So this has led to me thinking that training and my PL'ing meet are going to have to take a back seat to this course, therefore I am not gonna run any crazy volume routines (Sheiko/Smolov) because I cannot afford to feel destroyed as I will have to do practicals and examples for the course.

Therefore, after watching Ogus's and Berto's vid (http://www.youtube.com/watch?v=uRa38wNuU4Q&feature=g-user-u) on Lower/Push/Pull I am just gonna run that with the RPE scale Berto uses going Low/Med/High Med/High/Low High/Low/Med etc etc

Not gonna overthink any of this as tbh I know this course is gonne be very hard as I did not do a sports/biology based degree at University and gave up Biology after GCSE lol but gonna give it my all and hopefully good things will come of it and I will still be training as hard as ever.

music

Weight - 174.4lbs

MACRO BUMP - 475c/90f/210p (+5fat +10p)

Jimmy

1000 Views :)

2012-10-11T10:52:00.000-07:00

off day

Thank you to everybody who has read this blog, I'm really chuffed to have hit a 1,000 views as I never usually stick to things like diaries/journals so this has really kept me consistent with my strength progression

Took the day off and ran chores that needed to be done for myself and the family. Did a ton of rehab/prehab stuff for my shoulders as I am either gonna start Smolov Jr or a Sheiko bench routine starting tomorrow, exit healthy shoulders!!!!!

I was set on Smolov Jr but after listening to people who have run it before you HAVE to focus on bench leaving out other lifts. This would be fine if my Goals+Bet didn't also include Deadlift and Olympic lift requirements I have to hit.

Therefore, I am thinking that if I do a Sheiko routine (pressing 3x per week instead of 4x) I may be able to include other things and hopefully reduce shoulder issues etc.

Will let you all know tomorrow........

In other news I am adjusting my plans about what I am going to be doing travelling wise next year and so have decided to enrol in a Full Time Level 3 PT Course for November and December to get the qualification out of the way and then am likely going to go off to South Africa or Australia before I go to Brazil at the end of February/early March.

I don't really want to do the course full time but it is very close to where I live and will be done in 4 weeks instead of 11.

Weight - 174.4lbs

Today's Macros – 480c/87f/198p

Words just cannot describe.......

Training Updates.....

2012-10-10T09:20:00.000-07:00

Training updates

overhead press

Bar 2x10

40KG 1x3

50KG 1x3

60KG 4x1 PR

42.5KG 3x10

chin-ups

BW 1x5

+8KG 1x5

+12KG 1x5

+16KG 1x5

+18KG 1x5 PR

BW 3x9

knee high rack pulls

Bar 2x10

60KG 1x5

100KG 1x5

120KG 1x5

140KG 1x5

160KG 1x5 PR

Hang Cleans

Bar 2x5

40KG 1x3

50KG 1x3

60KG 2x3

70KG 3x1 PR

Cleans

40KG 1x3

50KG 1x3

60KG 2x3

70KG 1x1 PR

Weight - 174.6lbs

Macros - 473c/87f/202p

Olympic lifts are coming along really well and I am guessing that by the end of October I will already be able to do a BW C+J so I hopefully can tick one part of the bet off early :)

Before I started this log my best RP's was 150KG 1x1 so adding 10KG's +4Reps sure feels good, will do a longer update tomorrow but I am slowly putting together a routine to bring my bench up while continuing my Oly+DL training.

Jimmy

M1M1D2 Training

2012-10-07T09:10:00.000-07:00

Micro 1 Meso 1 day 2

squat

Bar 2x10

40KG 1x3

60KG 1x3

80KG 1x3

105KG 1x5

120KG 1x3 PR

105KG 1x5

front squat

80KG 1x2 - 2s Pause at bottom

60KG 3x10

rKc planks

calves

notes

Man front squats felt insanely good whereas Low Bar didn't feel quite right, hit my PR but prob still had 1 in the tank but my abductor was not enjoying the strain. For the rest of this cycle I am going to transition to FS's as I have never had any problems with them pain/injury wise + I seem to recover from them faster. On my Squat day I will do lower reps / DL day higher reps. As my meet is a Push Pull it seems silly to hinder recovery on ME LB squats when realistically there is no need to. Pausing at the bottom made me feel like a BOSS as well haha

Need to start practicing my clean and jerk more as I have 2 months to hit a BW lift to win my bet

Weight - 173.8lbs

Macros - 475c/85f/200p

music

Why Strength Training?

2012-10-06T07:02:00.000-07:00

Why Strength Training?

After losing a considerable amount of weight I needed to find something that I could incorporate into my training that would allow me to expand on my purely Aerobic + Anaerobic training.

I was introduced to strength training at the age of 16 when I was playing rugby and ended up having an extended hiatus before starting to lift again 1.5yrs ago.

After messing around I stumbled onto a group of coaches called Team 3DMJ (3dmusclejourney.com) who gave me the knowledge and platform to start my strength training.

I am an incredibly competitive person at everything in life (except driving and swimming....) and wanted to find an outlet for this competitive aggression. The best part of powerlifting is that you are always competing with yourself to add weight on the bar. However, it is also great for everyday life:

- Keeps bones healthy due to weight bearing activity keeping bones dense

- Maintains strength throughout lifetime decreasing likelihood of muscle problems in later life

- Keeps joints mobile and healthy

- Increasing Muscle mass leads to an increased Metabolic rate as muscle burns more Kcals then fat

- Increases explosiveness and athletic ability

http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

My main probem with the fitness industry is that it seems to really focus on extremes. You do not need to solely focus on strength at the expense of weighing 300lbs and unable to run, you also don't need to weigh 150lbs and be able to run a marathon + do 1,000 situps in one go.

You need to find balance in your training that suits your goals. Although I am not its biggest fan Crossfit is certainly something which brings together a lot of different athletic disciplines and churns out fitter and stronger athletes. Guys like Rich Froning are just incredible athletes who really should be more renowned and respected in world sports.

My main issue with CF is the strength aspect though as the rep ranges and number of sets they use is just not optimal at increasing strength. But if you ignore this every other aspect of their protocols has immense benefit.

If I was to do CF I would replace their strength training with someone elses template (Wendler's 5/3/1 maybe) but copy everything else they do.

Physique Wise

Ben Rice 200ish lbs http://www.youtube.com/user/Rev198/videos?flow=grid&view=0

I just don't see the point or appeal?

At the top is Ben Rice one of my favourite powerlifters, Ben has managed a 1746lbs total at a BW of 198lbs!!!!! to put that into perspective he managed a 3.3xBW squat (661lbs) and 3.7x BW Deadlift (733lb)!!!!! If you watch his channel you will also see just how athletic he is E.g. Ben can do multiple Muscle Ups

I cannot begin to tell you how hard these are to do!!!!!

Below heim is 2011-12 Mr. Olympia Phil Heath, again a very strong individual but obviously focusing more on hypertrophy (increase in muscle size) than strength. For me personally I just don't understand why you would want to look like this? Being that shape and size would really hinder athletic ability and functional movement patterns if you were to play sport.

Out of the two athletes who would you rather look like?

I am sure that many will disagree with me but I do not understand why you would want to look like this either? I know that he is a very athletic person who girls drool over but the obsession with low BF%'s and visible abs at the expense of strength and power has really only become important in the last 20yrs or so and has had an incredibly negative affect on the mental battle men have with body image.

"The NHS says there's been a 66% increase in hospital admissions in England for male eating disorders over the last 10 years."

The same goes for Women

VERY Controversial

For me its not even close as to which physique is more aesthetically attractive

Conlcusion

Enjoy your training as if you don't enjoy it you are unlikely to continue with it and achieve you goals, I am not saying everyone should do a Powerlifting meet or be able to Deadlift 5x their BW but what I am saying is strength is a valuable commodity in everyday life and can be a fun way to spice up your protocol.

If you cannot meet these standards you need to work on your strength

http://www.livestrong.com/article/554669-mens-pushup-pullup-squat-deadlift-bench-press-standards/?utm_source=undefined_R1

Here are some great links to help you on your way

Great Beginners Workout - Starting Strength

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

What are Macros?

http://www.youtube.com/watch?v=Us6vAIZg_4A&feature=plcp

How to work our your own Macros needs depending on goal

http://www.youtube.com/watch?v=Z8mjm6Q6Z-M&feature=relmfu

How to treat Alcohol

http://www.youtube.com/watch?v=Edfs7i-FMRo&feature=g-user-u

Example of a PL'ing meet courtesy of Matt Ogus + Team 3DMJ

http://www.youtube.com/watch?v=GHNRuxfm0WE&feature=plcp

NEXT - Thoughts on Diet + Nutrition

Micro 1 Meso 1 Day 1 Bench Focus

2012-10-06T02:45:00.000-07:00

micro 1 Meso 1 day 1

db press

34KG 5/5/6/6

dips

BW+10KG 2x10

push-ups

BW 4x20

pull-ups

BW - 10/10/9/9 +2Reps

db row

32KG 4x9 +1Set

preacher curl

30KG 2x8

preacher curl

10KG 2x8

notes

Great workout in the books, wanted 34KG 4x5 but felt a bit easy so added a rep on the last 2 sets (Next week going for 38KG 4x3 PR) but still felt very smooth. I have added in Push-Ups as I want to add some functional movement into my chest routine as currently I don't really feel there is any, when I can do 4x25 I will add some weight to it / maybe do them suspended.

I have decreased volume on chest work because for the last month I have had pec issues and one of the things that I realised looking back at old workouts was I have added way more volume + sets to failure. When comparing to other peoples bench work (who Press more or similar to me) their volume is much lower on the whole.....

Tomorrow = Squats (want 120KG 1x3)

Today's Macros - 475c/85f/200p

I am going to make a longer post either later tonight/tomorrow about some of my thoughts regarding strength training and what people who aren't interested in powerlifting can do to incorporate it into their regime.

Weight Update

2012-10-05T02:41:00.002-07:00

NEWS

Weight - 173.6lbs (-0.8lbs)

So I am gonna give this a nice little bump up as otherwise I am never gonna hit 180 by 1/12/12.

new macros

ALL Days – 475c/80-85f/200p

Interesting Reading on PAP http://www.elevatingfitness.com/article/post-activation-potentiation-theory-and-application-04062010

Meso 2 Day 7

2012-10-04T07:28:00.001-07:00

Meso 2 day 7

Deadlift - no belt

Bar 2x10

60KG 1x5

80KG 1x5

100KG 1x5

120KG 1x5

140KG 4x2 - Beltless PR

deficit Deadlift

100KG 4x5

weighted crunches

BW+14KG 4x10

notes

Abductor is still not 100% so decided to take it a bit easy, I realised I haven't done Deads without a belt in 1+months or so so thought why not. 140KG felt v smooth and definitely had more in the tank but didn't want to push it.

Weight is looking good so keeping macros where they are unless I don't hit 175 by Sunday then I will bump carbs a little.

What most of my meals look like - Sludge+Mixins

Updated ProPowder Stash

Weight - 174.4lbs

Macros – 450Carb / 80Fat / 200Protein

music

Kicking it old school

Mesocycle 2 Day 6

2012-10-01T05:51:00.000-07:00

Meso 2 day 3

incline db press

10KG 2x5

16KG 1x5

20KG 1x5

24KG 1x5

28KG 1x3

32KG 1x6 PR

30KG 3x9+2x8 PR+8Reps

skullcrushers

40KG 4x6 - Weight PR but -3reps a set from 37.5KG

pull-ups

BW 4x9

db row

32KG 3x8

notes

I totally forgot it was Monday which is Official Bro Bench Day, what made this worse was all of the Freshers have now signed up and were clogging up the gym with terrible form and ridiculous clothing e.g 1 guy weighing approx 140lbs dripping wet in a Golds Gym vest I mean really...... New plan may have to be to get here crazy early if I'm doing Upper work as there was no-one on the platforms at this time lol.

Anyway to the workout - some nice work was done however chest is still slightly iffy and this cartilage issue is not over but hopefully will be gone soon enough Pull-Ups I am fairly sure this is a PR at this BW (+5lbs from start) but I am not gonna say its a PR every time I gain so my aim is to do 4x12 and as soon as I can that will be my PR

FOOD

So recently the UK Government decided to bring in a 20% tax on supplements which means that Protein is now even more £££ than it was before, luckily I ordered some ProPowder last night but from here on in I am going to have to cut back on the amount of meat I eat as it is just getting to expensive sadly.

If anyone wants any tips on how to make ProPowder more filling here are some recipes

PROATS

1. Cook your porridge in the morning the usual way but add in 1-2 scoops of PPowder at the end and mix in thoroughly

2. Get raw oats + PPowder and mix / To mix it in you can use Greek Yoghurt/Milk/Water and then leave in the fridge for a few hrs before adding your mix ins e.g fruit / cereal / sweets etc

SLUDGE

1. Get 1-2 scoops of PPowder and add it to either Quark/Greek Yoghurt/Milk etc and stir it all together until you get a thick consistency then stick in the fridge for a few hrs before adding your mix ins e.g fruit / cereal / sweets etc

Weight - needs to be 175lbs by Sunday!!!!!!

Weight - 174lbs

Macros – 450Carb / 80Fat / 200P

motivation

music

Meso 2 Day 5

2012-09-30T01:57:00.000-07:00

Meso 2 day 5

squat

Bar 2x10

40KG 1x3

60KG 1x3

80KG 1x3

90KG 1x3

100KG 1x3

115KG 1x6 PR+2Reps

80KG 5x10 PR

good mornings

50KG 4x10 PR

sit-ups

BW+ 20KG 4x10

notes

Squats felt great today although I did have a bit of a mishap on my 115KG set. Basically I put my belt on too low and it was pinching like fuark for the 1st 2 reps, then on the 3rd I took some skin off on both sides lol. So I insta re-racked and moved the belt up unracked and got 3 more. Although some may say this doesn't count as 6 reps it was literally a 5s break without the bar on my back so I'm counting it I don' think I will be able to get 5x10 at 82.5KG as I have been going up +2.5KG linearly for 5-6 weeks and this was hard.......

Off to the Harlequins VS Saracens game today (go Quins) and will be back to normal macros, now that I am banned from alcohol and my bet requires me to hit 180 expect for these to go up a lot over the next few weeks!!!! Although at first I thought this would be to fast to pack on 6lbs tbh the weather here has become much colder so even if I look bloated no-one will notice lol.

Weight - 173.8lbs

Macros – 450Carb / 80Fat / 200Protein

music

Update

2012-09-29T07:12:00.001-07:00

OFF DAY

Weight - 174.8

Todays Macros = 400C/70F/200P

UPDATE

So chiropractor said I was a total idiot, after having this issue for 3+ weeks or so and my chest killing me I begrudgingly went. He said I put one of my ribs out at the back which was messing with the cartilage in between the attachments on the front of my chest. It took 2 minutes to fix and today I am still tender but there is no pain

Very happy to see weight come down to 175ish as thats where I want it to be but due to a bet I have going with a family member (if I win I get flights paid for, if I lose nothing....... freeroll haha) I now have some goals to aim for:

December 1st I must be able to say I have.....

Not drunk any alcohol since 28/9/12

Deadlift 175KG 1x1

Perform a BW Clean & Jerk

Bench Press 105KG

Weigh 180lbs

Be able to hold a conversation in Spanish - linked to bet I'm going to S.America in the NY

As you can see I am gonne be a busy boy lol

Plan = Crush it!!!!!

Jimmy

Meso 2 Day 3

2012-09-28T06:43:00.000-07:00

overhead press

Bar 2x5

30KG 1x5

35KG 1x5

40KG 1x1

42.5KG 1x5

47.5KG 1x5

55KG 1x7 PR +3 Reps

42.5KG 3x10 / 2x9

(not gonna count PR's unless I hit exact number desired, 5x10 here)

chin-ups

BW+20KG 4x4 PR

BW 4x8 PR

weighted dips

BW+10KG 4x7

seated db curl

14KG 4x14

rear delt flyes

8KG 4x12

notes

Was incredibly focused for this workout as have not been taking care of myself recently and wanted to really put some work in.....

OHP is up +3reps in under a month which is huge considering how slow OHP numbers increase generally. I'm sure this is partly due to the fact I probably weigh around 1,000lbs considering how much I've drunk/eaten recently lol.

Off to the Chiropractor today as this issue with my chest is now to painful / gone on for too long to ignore anymore. It literally feels like my rib is trying to break through my chest muscle, however in the gym there is no pain at all but when I finish...... OW

NEWS

I have a new goal to aim for:

PUSH / PULL Meet on December 9th

I will be performing in the 82.5KG Open class which is sure to be very competitive, my plan is to bulk from here until I reach 82.5KG (181lbs) and then will recomp and try to hover around 178-80lbs to make sure I don't have to cut weight for the meet. I am hoping to hit

Deadlift - 180KG / Bench - 110KG

This is obviously going to be a huge leap but I am confident I can get at least one of these!

Currently reading this

Amazing level of detail BUT pretty dry

Macros – 400Carb / 75Fat / 200P

motivation

MIND = BLOWN!!!!

Meso 2 Day 2

2012-09-26T09:32:00.001-07:00

Mesocycle 2 day 2

incline db press

10KG 2x5

14KG 1x5

18KG 1x5

20KG 1x2

22KG 1x5

26KG 1x5

28KG 1x11

db press

30KG 5x7 PR

pull-ups

BW x 9/8/8/8

bb row

60KG 4x12

skullcrushers

37.5KG 4x9 PR

preacher curl

30KG 4x7 PR

notes

Will write a detailed blog on one of my upcoming off days as am very busy over the next few days trying to plan out some short term decisions which will have a significant impact on my life for the nxt 1-2 years :)

Weight - 175lbs

Macros - Prob 6-10k Kcals :)

Mesocycle 2 Day 1

2012-09-24T08:12:00.000-07:00

Meso 2 day 1

squat

Bar 2x10

40KG 1x3

60KG 1x3

70KG 1x3

82.5KG 1x5

95KG 1x5

107.5KG 1x8 PR+2Reps

77.5KG 5x10 PR

good mornings

47.5KG 3x10 PR

incline sit-ups

BW + 20KG 4x10 PR

notes

Tired.....

music

Deload+Cleans

2012-09-20T06:30:00.000-07:00

Deload day 1 + olympic lifting lesson

hang cleans

Bar 2x5

30KG 1x3

40KG 2x3

50KG 2x3

cleans - 1st time

50KG 3x3

squats

50KG 1x5

60KG 1x5

70KG 1x5

rowing

2000m

notes

Solid deload session, still feeling a bit raw and beat up but def getting better. First time doing cleans and learnt very quickly why you have to get your elbows the whole way through for the lift lol, gonna have 1x lesson per week on Olympic Lifting + form checks as I think it would really help to improve all of my techniques across the board.

Look what else arrived......

2.5KG for £30.00 best price I have found for Whey - taste test later

Macros – 400Carb / 70Fat / 200P

music

1+ OHP / Chin-Ups

2012-09-18T09:32:00.001-07:00

Madcow + 5/3/1 week 5 day 4

overhead press

Bar 2x10

30KG 1x5

35KG 1x5

40KG 1x1

45KG 1x5

52.5KG 1x3

57.5KG 1x4 PR

40KG 5x10 PR

531 chin-ups

BW 1x5

BW+10KG 1x5

BW+20KG 1x1

BW+22KG 1x4

BW+26KG 1x3

BW+28KG 1x2 PR

BW 4x7

tricep pressdowns

32KG 3x10

preacher curl

30KG 3x6 PR

lateral raises

10KG 3x10

sprint intervals

30s ON / 30s OFF - 6mins + 4min warmdown

notes

Another strong workout in the books and lots of PR's to go around, had to train a little later in the day which was annoying but meh had a PreWO coffee and was good to go I think in my nxt 531 cycle I am going to integrate 531 chins into my OHP day as this worked very well.

My OHP form is light yrs ahead of where it was a few months ago, back then I used a ton of leg drive and am now very strict with my form.

AND the deload begins...... Normally hate deloads but this one really couldn't come soon enough, got another Olympic lifting lesson on Thursday so will combine squats into it afterwards.

I am also now going to be doing more Interval running + rowing as my cardio is well below par at atm, also gonna drop macros a bit for the deload unless I get busy and gonna be aiming for the 3.2k mark although now I have said that I know something will come along and blow this out of the water

Also bought some compression gear from Skins and have been using it for all my 1+ lifts and have to say even if it is a placebo affect I definitely have less DOMS than I usually do, + they were in a sale so saved a ton of $$$ on them.

Weight - 173.4bs (finally stabilising / +3ishlbs)

Macros – 500Carb / 80Fat / 200P

music

Jimmy

PT Exams + Deadlift 1RM Testing

2012-09-17T05:05:00.001-07:00

1RM testing for deadlits

Deadlift

Bar 2x10

40KG 1x3

60KG 1x3

80KG 1x3

100KG 1x3

120KG 1x2

130KG 1x1

140KG 1x1

150KG 1x1

160KG 1x1 PR

140KG 1x2

110KG 2x10

box squats

60KG 4x8

incline sit-ups

BW+15KG 4x8

rowing - 400m

notes

After a crazy last week of getting up at 5.30am every day and only getting 4-6hrs sleep a night I got into the gym today to do some deadlifts 160 flew off the ground, after really struggling with form the last few weeks this was probably my best lift in ages. Pretty sure I could have got 165 if I had gone for it but tbh am feeling totally beat up right now and am desperate for a deload.

I have started to do box squats in the WSB style for 2 reasons

1. It will help me to sit back when I am Low Bar squatting, reinforcing good technique

2. After trying to do some Glute Ham Raises I def need to work on my Hamstring strength

Yesterday I did the first part of my Level 2 REP's personal training, the guy who took it was 50+ and about 20 yrs out of date regarding his training+nutrition. He criticised everything I did including squatting too low (for him quarter squats are ideal) and telling me my bench grip was far to narrow and needed to be at a right angle to the bar. Basically I have to suck it up and just do what he says in order to pass my practical exam this weekend but it is fairly demoralising seeing this part of the industry that just spews poor information to people.

Had to design a training routine and coach someone, I tried to explain to my coach that I had just done 1+ week on squat+bench and was doing deads tomorrow but he proceeded to make me do a full resistance workout with my usual weights which wasn't exactly ideal

Anyway enough whinging I have 1+ OHP tomorrow and then begins my deload, for the first time ever I really cannot wait, gonna spend the rest of the day reading and in bed.......

Currently reading this and would recommend

Weight - 175.5bs (+4lbs from creatine so far)

Macros – 500Carb / 78Fat / 210Protein

music

Jimmy

Week 5 Day 2

2012-09-14T09:07:00.004-07:00

Madcow + 5/3/1 week 5 day 2

db Bench

10KG 2x10

20KG 1x5

24KG 1x5

28KG 1x1

30KG 1x5

34KG 1x3

40KG 1x2.5 PR

incline db Bench

26KG 5x8

pull ups + chin-ups

inverted bw row

3x10+ PR

skullcrushers

35KG 3x10

notes

Another early start at 5.40am (last day thank God) but another solid PR in the books, 3 months ago 40x1 (no chest touch) was my best. The first 2 shot up which surprised me as I was only ever gonna go for 2, then the 3rd I got it off my chest and had it at the pre-lockout point for about 5-7secs of pure grind but just couldn't get it up there.

Note to self - more low rep high intensity tricep work!!!!!!

However, I am really please with that, I think that bench most of all for me is a lift that I am going to have to find my optimum accessory work for as for my body I have quite long arms and therefore its always gonna be a tough lift for me.

Spent all day looking at this

Need to get all of the bodily systems down pat before my Exam on Monday, left the Heart + Muscles til today so will hopefully get all of it done.

Will be back to training on Monday where I am doing ME Deadlifts and Tuesday is Overhead Press Day.

Gonna take a much needed Deload after that as my body is calling for one then after will likely run another cycle of 531 but with some tweaks to bench.

Heres what I'm thinking to change:

1. Include box squats on Deadlift Day to help with LowBar technique

2. Low Rep Tricep work

3. Doing chin-ups 531 style on OHP day

4. Thinking of doing Incline DB Press instead of Flat

Macros – 450Carb / 78Fat / 200P

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Jimmy

1+ Squats PR

2012-09-13T01:37:00.004-07:00

Madcow + 5/3/1 week 5 day 3

beginner clean / hang clean drills

8x3

squat

Bar 2x10

40KG 1x3

60KG 1x3

80KG 1x3

90KG 1x1

102.5KG 1x3

115KG 1x4 PR

70KG 4x10

deadbugs

notes

Cliffs

- up at 5am

- upset stomach last 24hrs

- 1st hr lesson learning Oly Lifts, mainly Hang Clean

- Had Low Bar technique tweaked (told I was doing Olympic Depth squats with LB Technique and wasn't sitting back enough)

- Gonna start doing WSB Box Squats to learn LB depth + help sit back

115KG is a huuuuuge PR for me, although if you look at a 1RM calculator that = my current PR of 125KG bare in mind that my best heavy lifts for multiple reps before this was 110KG 1x2!!!!!! Really enjoyed learning some Oly technique first and am def gonna continue to learn it as I want to be able to Clean and Jerk properly by the years end. The main area I had issue with technique wise was getting the bar off the floor as I just couldn't quite get out of the mode of deadlifting. Also need to work on elbow mobility and trying to get my hips to power through the bar.

Stopped caring about weight now (Mum hid my scale) and am just going to eat within a range of

425-500c / 70-85F / 200P

So happy with that squat PR (considering stomach + lack of sleep) and with my new form changes my max is only going in one direction from here

Macros – 480Carb / 80Fat / 200Protein

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Week 4 Day 4

2012-09-11T00:08:00.001-07:00

Madcow + 5/3/1 week 4 day 4

overhead press

Bar 2x10

30KG 1x5

35KG 1x5

40KG 1x1

42.5KG 1x3

50KG 1x3

55KG 1x4

37.5KG 5x10 PR

speed bench

20KG DB's 8x3

chin-ups

BW+20KG 2x4 / 2x3

db row

42KG 4x6 PR

db curl

12KG 4x16

notes

Felt awful during this workout as I had to get up at 5.30am in order to get into the gym before work and have time to revise for my upcoming PT Test this weekend. This really is crunch time now for me as I am definitely behind regarding the learning. I thought I could leave the Nutrition + Muscle Attachments til last cos I thought they would be fairly easy but it turns out.......

Learning about things such as Abduction/Adduction (above) and movement planes has been really dry. However, learning about the Energy Systems:

and learning about at what point/intensity the system changes and a different type of fuel is used / different force outputs (ATP=PC 95%+ / LAS 60-95%ish) and just how totally incredible your body actually is when it is put under physical pressure.

Gonna rest up tomorrow and do as much work as possible before my 6am intro to the Olympic Lifts & 1RM Squat day. Gotta hit 115KG and am hoping for 2....

Weight - 172.6lbs (creatine + bday shennanigans)

Macros – 425Carb / 70Fat / 200P

Watched Insidious the other day and Jesus......

music

Jimmy

3 Day Bender + Deadlifts

2012-09-09T08:32:00.001-07:00

Madcow + 5/3/1 week 4 day 3

Deadlift

Bar 2x10

40KG 1x3

60KG 1x2

70KG 1x2

80KG 1x2

100KG 1x2

110KG 1x1

115KG 1x3

130KG 1x3

147.5KG 1x5 PR+3Reps (2RM 2 months ago)

squat

75KG 5x10 PR

deadbugs

calf raise

135KG 4x12 PR

notes

Incredibly busy this week as I have no money after my birthday + I have my trainer exams this weekend so am gonna have absolutely no free time to myself this week :(

Workout was very good despite horrible past 3 days of nutrition, although I am sure had I not been dehydrated etc I could have got more than 5 reps but meh I will take it as just about everything this workout was a PR.

Gonna do Back tomorrow and then Chest on Tuesday as can only be in the gym for 30mins or so until Thursday.

Macros – 375Carb / 65Fat / 200P

music

Jimmy

Training Update

2012-09-04T07:03:00.003-07:00

Madcow + 5/3/1 week 4 day 4

Overhead Press 5+

Bar 2x10

30KG 1x5

40KG 1x5

45KG 1x5

52.5KG 1x7 PR

35KG 4x10 PR

DB Row

42.5KG 4/4/5/5 PR

speeD bench

18KG 8x3

cable Row

48KG 3x12

rope tricep extensions

36KG 2x10

db curls

14KG 2x16

Madcow + 5/3/1 week 5 day 1

Squat 3+

Bar 2x10

40KG 1x3

50KG 1x3

60KG 1x3

70KG 1x3

85KG 1x3

95KG 1x3

107.5KG 1x6 PR

70KG 5x10 PR

planks

4x 1+Mins Each

notes

Managed to hit PR's in both of my workouts which is exactly what I was hoping for, I am also ahead of my Madcow programme which today would have been 107.5KG 1x5 so I'm +1rep so far.

Gonna hit 531 Bench tomorrow as it is my bday from the 6th-8th (yes I am having a 3day bday) so I am trying to squeeze some workouts in ahead of schedule.

Also dropped Macros down to 3kish to lose some water weight as I will def be bingeing towards the end of the week. I have noticed some serious water weight gain on creatine but am digging all the PR's I'm hitting to much to care

music

hoping to go see these guys live in november

Madcow + 5/3/1 week 4 day 3

2012-09-01T07:53:00.001-07:00

Madcow + 5/3/1 week 4 day 3

Deadlift

Bar 2x10

40KG 1x3

60KG 1x3

70KG 1x3

100KG 1x5

120KG 1x5

140KG 1x9 PR+4Reps (1RM 2 months ago)

80KG 4x10

deadbugs

calf raise

125KG 4x12

notes

Either the creatine I bought is actually a PED or my deadlifts are really coming along, tons of energy and really tried to step the intensity up a level in the gym.

Today will be the last day I weigh myself for a while as just cannot be bothered right now + when I eat 4kish Kcals my gym performance is epic and I just need to ignore the scale for now.

BTW anyone else catch the Harlequins VS Wasps game today? Possibly the most insane match I have ever seen in my life. One stage Wasps were +27 points and Quins managed to come back and win by 1pt.....

So happy I will be going to see a load of their games this year!!!!

Weight - 171.6lbs (lolz creatine)

Macros – 485Carb / 85Fat / 210Protein

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