Training: March 25-29, 2013

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Monday, March 25

  1. Facepulls: throughout
  2. Deadlift: worked up to 105 x 13
  3. Lighter squat: 60 x 5 x 3, 70 x 5 x 2 supersetted with…
  4. Bodyweight pull ups: 6, 6, 6, 5, 5
  5. Machine row: 25 x 11, 11 ,11
  6. Seated leg extension and lying leg curl 14 kg x 16, 15, 15 supersetted
  7. Standing calf machine: 70, 80, 90, 100, 110 x 10
  8. Abs: sit ups 12, 12, 11
  9. Neck harness at home 10 kg x 26 flexion and extension
  10. Wrist curls at home 6 kg x 7, 7, 7 each side

Tuesday, March 26

  1. Facepulls: throughout
  2. Bench: worked up to 75 x 5*, 5*, 17
  3. Military press: 40 x 5 x 5
  4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 11, 11
  5. Plate flys: 5 x 11, 11, 11
  6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 11, 11
  7. Side bends 20 x 12, 12, 11

Wednesday, March 27

  1. Neck harness at home 10 kg x 27 flexion and extension
  2. Wrist curls at home 6 kg x 8, 7, 7 each side

Thursday, March 28

  1. Facepulls: throughout
  2. Squat: worked up to 80 x 5, 5, 18
  3. Deficit, wide grip, Romanian deadlift: 40 x 6, 6, 6
  4. T bar row: bar plus 30 x 11, 11, 11, 10, 10
  5. Dumbbell row: 17.5 x 11, 11, 11
  6. Dumbbell shrug: 15 x 11, 11, 11
  7. Standing individual leg curl machine: 15 kg x 15, 10 x 15, 5 x 16†
  8. Seated individual leg extension machine: 15 kg x 10, 20 x 10, 25 x 10†
  9. Standing calf raise machine: 72.5, 82.5, 92.5, 102.5, 112.5 x 10
  10. Sit ups 12, 12, 12

Friday, March 29

  1. Facepulls
  2. Press: worked up to 40 x 5*, 5*, 13
  3. Light bench: 50 x 5 x 3, 55 x 5 x 2
  4. Dips: bodyweight x 11, 11, 10
  5. Front, side, rear dumbbell raises: 2.5 kg x 11, 11, 10 in a circuit, non stop.
  6. Hammer curls: 7.5 x 11, 11, 10 supersetted with…
  7. Lying triceps extensions: ez bar plus 15 kg x 9, 9, 8
  8. Weighted side bends 20 kg x 12, 12, 12
  9. Neck harness flexion and extension 10 kg x 28 at home
  10. Reverse and regular dumbbell wrist curls 6 kg x 8, 8, 7 at home

*paused reps, with maximum bar speed/acceleration on concentric phase.

†usual machine was out-of-order, so I had to use the individual leg machines – which proved much better. Standing leg curls feel so much better, and the individual leg aspect allows extra focus on the quads/hams. Will be switching permanently now.

Training: March 20-22

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Wednesday, March 20

  1. Neck harness at home 10 kg x 24, flexion and extension
  2. Reverse and regular wrist curls at home 6 kg x 7, 6, 6 each side

Thursday, March 21

  1. Facepulls: throughout
  2. Squat: worked up to 80 x 5, 5, 17
  3. Deficit, wide grip, Romanian deadlift: 40 x 6, 5, 5
  4. T bar row: bar plus 30 x 11, 11, 10, 10, 10
  5. Dumbbell row: 17.5 x 11, 11, 10
  6. Dumbbell shrug: 15 x 11, 11, 10
  7. Leg extension and curl 14 kg x 15, 15, 15 supersetted
  8. Standing calf raise machine: 67.5, 77.5, 87.5, 97.5, 107.5 x 10
  9. Sit ups 12, 11, 11

Friday, March 22

  1. Facepulls
  2. Press: worked up to 40 x 5, 5, 12
  3. Light bench: 50 x 5 x 4, 55 x 5
  4. Dips: bodyweight x 11, 10, 10
  5. Front, side, rear dumbbell raises: 2.5 kg x 11, 10, 10 in a circuit, non stop.
  6. Hammer curls: 7.5 x 11, 10, 10 supersetted with…
  7. Lying triceps extensions: ez bar plus 15 kg x 9, 8, 8
  8. Weighted side bends 20 kg x 12, 11, 11
  9. Neck harness flexion and extension 10 kg x 25 at home
  10. Reverse and regular dumbbell wrist curls 6 kg x 7, 7, 6 at home

Training: March 13-19, 2013

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Wednesday, March 13

  1. Facepulls: throughout
  2. Deadlift: worked up to 105 x 11
  3. Lighter squat: 60 x 5 x 5 supersetted with…
  4. Bodyweight pull ups: 6, 5, 5, 5, 5
  5. Machine row: 25 x 11, 10 ,10
  6. Leg extension and curl 14 kg x 14, 14, 14 supersetted
  7. Standing calf machine: 60, 70, 80, 90, 100 x 10
  8. Abs: sit ups 11, 11, 10
  9. Neck harness at home 10 kg x 22 flexion and extension
  10. Wrist curls at home 6 kg x 6, 6, 5 each side

Thursday, March 14

  1. Facepulls: throughout
  2. Bench: worked up to 75 x 5, 5, 13
  3. Military press: 35 x 5 x 5
  4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 10, 10
  5. Plate flys: 5 x 11, 10, 10
  6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 10, 10
  7. Side bends 20 x 11, 11, 10

Friday, March 15

  1. Facepulls: throughout
  2. Squat: worked up to 80 x 5, 5, 16
  3. Deficit, wide grip, Romanian deadlift: 40 x 5 x 3
  4. T bar row: bar plus 30 x 11, 10, 10, 10, 10
  5. Db row: 17.5 x 11, 10, 10
  6. Dumbbell shrug: 15 x 11, 10, 10
  7. Leg extension and curl 14 kg x 15, 14, 14 supersetted
  8. Calves: 62.5, 72.5, 82.5, 92.5, 102.5 x 10
  9. Sit ups 11, 11, 11

Sunday, March 17

  1. Facepulls: throughout
  2. Deadlift: worked up to 105 x 12
  3. Lighter squat: 60 x 5, 5, 5, 5 then 70 x 5 supersetted with…
  4. Bodyweight pull ups: 6, 6, 5, 5, 5
  5. Machine row: 25 x 11, 11 ,10
  6. Leg extension and curl 14 kg x 15, 15, 14 supersetted
  7. Standing calf machine: 65, 75, 85, 95, 105 x 10
  8. Sit ups 11, 11, 11
  9. Neck harness at home 10 kg x 23 flexion and extension
  10. Wrist curls at home 6 kg x 6, 6, 6 each side

Tuesday, March 19

  1. Facepulls: throughout
  2. Bench: worked up to 75 x 5, 5, 14
  3. Military press: 37.5 x 5 x 5
  4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 11, 10
  5. Plate flys: 5 x 11, 11, 10
  6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 11, 10
  7. Side bends 20 x 11, 11, 11

Can’t stop tinkering…

Posted on by B. E. Crispin
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…think I have tweaked my template for the last time (hopefully). 

So I did the following last week. It’s a bit shorthand, but you get the idea. All weights felt super light and quick.

Monday

  1. Facepulls: throughout
  2. Deadlift: working up to one set 10-15 reps (105 x 10)
  3. Lighter squat: 5 x 5, 60, chins in between: 5 sets
  4. Machine row: 3 x 10-20 seated row, 3 x 10 x 25 kg
  5. Leg ext and curl 3 x 10-20 (14 x 14, 13,13)
  6. Calves: 5 sets 55 on up
  7. Abs: sit ups 3 x 10 bwk
  8. Neck at home 21
  9. Wrist curls at home 6x5x3 each

 

Tuesday

  1. Facepulls: throughout
  2. Bench: 5, 5 (fast), then 10-15 rep set, used 70, did 15 last set.
  3. Light press: 5 x 5 30kg easy
  4. Incline dumbbell press: 3 x 10-20, incline dumbbell shrug: 3 x 10-20 between 17.5 x 10 all
  5. Flys: 3 x 10-20 5kg x 10
  6. EZ curls: 3 x 10-20 plus 10 x 10
  7. Triceps: 3 x 10-20 same as above
  8. Abs: side bends 20x10x3

Wednesday

Neck and wrist curls at home.

Thursday

  1. Facepulls: throughout
  2. Squat: 5, 5 (fast), then 10-20 rep set 80kg, got 15 quick and easy, could do more
  3. Elevated SLDL: 2 x 5-10, 60×5 (tweaked ham) wide grip
  4. T bar row: 5 x 10 w 30 added
  5. Db row: 3 sets 17.5 x 10
  6. Dumbbell shrug: 3 x 10-20 10s with 15
  7. Leg ext and curl: 3 x 10-20 14 x 14,14,13
  8. Calves: 5 sets 57.5 up
  9. Abs: sit ups be 11 10, 10

Friday

  1. Facepulls
  2. Press: 5, 5 (fast), then 10-15 rep set used 30, got on last set 15 easy.
  3. Light bench: 5 x 5 used 50
  4. Dips: 3 x 10-20 did 10s
  5. Front, side, rear dumbbell raises: 3 x 10-25 each do circuit 10s with 2.5
  6. Hammer curls: 3 x 10-20 7.5 x 10
  7. Triceps ez plus 15 x 8 x 3
  8. Abs: side bends 20 x 11, 10, 10
  9. Neck at home and wrist curls 22 and 6 x 6, 5, 5

Explanation:

I’ve tried to design it with a long term progression in mind, as far as the main exercises go. So that means (in the beginning few months) after warm-up sets, starting off very light around 50 percent or less of estimated max or so for a couple of ‘work’ sets (of 5 reps) done in perfect form as fast and explosive as possible – for example a pause on the chest on the bench and explode upwards, quick powerful squats up and down like a piston, ripping the bar off the floor and thrusting the hips forward in the DL, etc. Then on the last ‘work’ set I just rep it out 10 to 15 or even 20 reps, depending on the exercise. Once I get to the top of the target range I’ll add a bit of weight and go back to the lower end of the rep range. This should ensure I stay within myself and keep the weights feeling light and fast – like they should.

This will mean that the weights won’t ‘feel’ heavy for a long time. As time goes on my reps will drop as the weight increases. So in six months, say, I might be working (in the repping work set)not in the 10-20, but in the 8-15 rep range, and then six months after that, maybe in the 5-10 range. So more of a gradual strength peaking plan.

I’ve always found that I benefit more from a good mix of assistance exercises as well, especially when my work sets in the main lift of the day are light. These really are to pump blood into certain areas, build muscle, and improve and balance physique. Classic bodybuilding stuff, higher reps, lighter weight, shorter rest periods. Also helps avoid injury by strengthening and building supportive muscle around joints, etc. Very, very gradual progression here too usually adding no more than a rep to the usual three sets’ total volume at a time.

You’ll see if you look back in the log that I was lifting a lot heavier last year, but then injured my knee (which still is not totally right) so need a change of pace. Heavy is fine for a while, but you can only grind out tough session after session for a limited time (unless you are a beginner, and/or under 30, in which case you should go balls to the wall for as long as possible). Trying to get some momentum again with lighter stuff, before I naturally move into a peak strength phase again.

Wrist curls? In a strength-focused template? Yes. I understand the astonishing Eric Lilliebridge does forearm work. Plus mine have always been lagging. Plus I could always do with a stronger grip.

Saturday, February 23, 2013

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On Saturdays I’m going to do a quick, light, session to pump some blood into the muscles and joints, and aid recovery.

One leg split squat x 5 and barbell row 26 kg x 10 between most upper body sets

Dumbbell fly 6 kg x 10 x 5

Dumbell bench 6 kg x 10 x 5

Dumbbell side raise 6 kg x 10

Dumbbell front raise 6 kg x 10

Dumbbell rear 6 kg x 10

Dumbbell press 6 x 15

Push ups x 12, 12

Dumbbell curl 6 kg x 15

Hammer curl 6 kg x 15

One arm overhead tricep extension 6 kg x 25

Dumbbell fly 6 kg x 20

Friday, February 22, 2013

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Facepulls throughout session

Sit ups (+ 10 kg) 3, 3, 3

Squat 80 x 5 x 3

Anderson squat 60 x 3, 70 x 3

Front squat 40 x 3, 50 x 3

Pull ups 6, 5, 5

Barbell reverse wrist curl 10 x 9 , 8, 8

Barbell wrist curl 10 x 9 , 8, 8

Incline dumbbell shrug 12.5 x 10 x 3

Leg curl 14 x 13, 12, 12

Lying leg extension 14 x 13, 12, 12

Standing calf machine 45, 55, 65, 75, 85 x 10

*Neck at home in evening 10 kg x 16 flex. + ext.

Catching up: February 19, 20, 21, 2013

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Tuesday, February 19

Facepulls throughout session
Bench  60 x 5 x 5
Close grip bench 40 x 8 x 3
Plate fly 5 x 10 x 3
Incline dumbbell press 10 x 10 x 3
Lying EZ triceps extensions, bar plus 10 kg x 8 x 3
Reverse EZ curl bar plus 10 kg x 8 x 3
EZ curl bar plus 12.5 kg x 8 x 3
Side bends 20 kg x 8 x 5 each side

Wednesday, February 20

Facepulls throughout session
Sit ups plus 5 kg x 5 x 3
Deadlift  100 x 5 (off 5 kg bumper plate)
Wide grip deficit deadlift (off 4″) 90, 80, 70 x 3
Power shrugs wide grip 60, 70, 80, 80, 80 x 5
Good morning 15 x 5 x 3
Dumbbell row 10 sets of 10, start 10, up 6, down 5
Calves 42.5, 52.5, 62.5, 72.5, 82.5 x 10
*Neck at home in evening 10 kg x 16 flex. + ext.

Thursday, February 21

Facepulls throughout session
Side bends 20 kg x 9 x 5 each side
Press 40 x 5 x 5
BW dips 5, 5, 5
Dumbbell shoulder press 10 x 10 x 3
Dumbbell side raise 2.5 x 10 x 2
Dumbbell front raise 2.5 x 10 x 2
Dumbbell rear lateral 2.5 x 15 x 3
Dumbbell curl 10 x 10 x 2
Hammer curl 10 x 10 x 2
Lying EZ triceps extensions, bar plus 10 kg x 9, 8, 8

Monday, February 18, 2013

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Starting out again, different emphasis now: light weights, trying to build speed and explosion in the main movements.

Also going to try and keep to the following template:

Mon – squat and assistance (neck in evening)

Tue – bench and assitance

Weds – Dealift and assistance (neck in evening)

Thurs – Press and assistance

Fri – squat and assistance (neck in evening)

Sat – upper assitance

Monday’s workout

Facepulls throughout

Sit ups bw x 8 x 3

Squat 80 x 5 x 3

Pull ups bw x 5 x 3

Dumbbell shrugs 12.5 x 10 x 3

Barbell reverse wrist curl 10 kg x 8 x 3

Barbell wrist curl 10 kg x 8 x 3

Leg press 50 x 10 x 2, 75 x 15

Lying leg curl 14 x 12, 12, 12

Leg extension 14 x 12, 12, 12

Standing calf machine 40, 50, 60, 70, 80 x 10

*Neck at home in evening 10 kg x 15 flex. + ext.