Northland Powah Posted September 16, 2012 Author Report Share Posted September 16, 2012 Sheiko W8 D3BW:81squat (pause) 1 3 100 1 3 20 1 3 140 6 2 150, 152, 152, 155, 155, 160bench 1 5 60 1 5 80 1 5 100 10 2 117GHR 5 setsLeg raise 4 x 10Comments:All done with the sheiko cycle. Im onto 5-3-1 now, which I'm hoping will be my last change of program for a while anyway. Ive plugged in the numbers and made some projections to the future, it looks like I wont be hitting the numbers I know I can do now for at least 3 months.... oh well. I'm hoping to push the assistance work hard for those three months with the Boring But Big (BBB) assistance scheme. That will Take me nearly to Christmas. By increasing volume in the 60-80% range with small rest I'm hoping to put on a little size as well. With an unofficial goal of getting close to the 83kg weight class and being lean. The first month isnt too hardout although I'm looking to start pushing volume and weight a bit harder as I ajust to it. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 17, 2012 Author Report Share Posted September 17, 2012 BW:80.53's weekMilitary Press (MP)warm up setsbar x 5, 525kg x5Working sets30kg x 335kg x 340kg x 3singles 42.5kg47.5kgAssistance WorkMP 5 sets of 10 reps @ barPull ups 10, 10, 5, 5, 5, 8, 7 (50)Face Pullslightest weight 50, 50 (100)1 x 10 leg raisesComments:45mins in and out 8) I kept the rest times down and sped through the workout. I might look at putting more assistance work in, maybe lower body, but will wait to see how the week goes first. Maybe a little too light on the Military but I'll stick to it. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 19, 2012 Author Report Share Posted September 19, 2012 DeadliftWarm-ups60 x 5, 5100 x 5Working sets120 x 3145 x 3160 x 3Singles170 x 1180 x 1AssistanceSumo90 x 10reps x 5sets Hamstring Curls24 x 10reps x 5setsLeg Raise5 x 10Comments:This was a pretty cool workout. I'm not used to it so its fun and exciting. After the working sets for Deadlifts, I just couldn't handle the idea of more so I switched to sumo to save the back. I think this is how I will roll from now onWith the hamstring curls, I had no idea what weight to use so just stuck with 24(lbs, kgs?) Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 20, 2012 Author Report Share Posted September 20, 2012 Bench PressWarm upsbar x 2060 x 10Wroking sets80 x 390 x 3105 x 3Singles115 x 1120 x 1Accessorys Bench 60 x 10, 10, 1070 x 10, 10DB rows25kg x 20, 12, 10, 8 (50)Face Pullslightest weight x 50, 31, 21 (102)Comments:DB rows killed me, so I was smoked for the facepulls. I will start at 70kg for 5x10 bech next time Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 23, 2012 Author Report Share Posted September 23, 2012 Fridays workoutSquatwarm ups60 x 580 x 5100 x 5Working sets110 x 3130 x 3145 x 3singles150160AssistanceHigh bar squat (no lockout)5sets 10 reps @ 80kgAb rollout 5sets 10reosGHR5sets 7, 5, 5, 7, 7 (varying leg positions)Comments:As I am writing this my legs are still killing me from Fridays workout. Feels good! Just looking forward to next week, I'll be going 5+ so Kinda want to push those + sets. I will use a 1 rep calculator to check on rep pb's.Here are my projections for the weekMp: 35kg for 10DL: 150kg for 8BP: 100kg for 13SQ: 135kg for 10fingers crossedI am looking forward to bench, a couple of weeks ago I hit 100kg for 12 (touch n' go) so looking for 13 I guess. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 24, 2012 Author Report Share Posted September 24, 2012 BW: 79.5Military PressWarm-ups20 x 10, 525 x 3Working sets30 x 535 x 535 x 10Assistance Military Press2 x 10 @20kg3 x 10 @22.5Pullups10, 10, 10, 10, 6, 4Face pulls14(lb/kg?) 40, 10, 10, 10, 10, 10, 10 (20sec rest)CommentsThe workout was much quicker and easier than last week. Probably because I spaced my pullups further appart for more rest, doing the last two sets after everything. when I can get 10s for each set I'll be squeezing it down to 4 sets for the 50 reps.Body weight is down a kg I pegging on the fact that I've been off creatine for about 10 days now. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 26, 2012 Author Report Share Posted September 26, 2012 DeadliftWarm up:60 x 560 x 10100 x 3Working sets120 x 5135 x 5150 x 8Assistance5 sets 10 reps @ 90kg (sumo)Hamstring curls 5 x 10 @ 24(lb/kg) Ab roll outs: 5 x 10Comments: Good workout, feeling good about the volume, got a handle on it and looking to ramp it up next week by throwing in another assistance exercise each day. I'll take it slow and see how it goes. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted September 27, 2012 Author Report Share Posted September 27, 2012 Bench PressWarm upsBar x 2060 x 5Working sets80 x 590 x 5100 x 11AssistanceBench Press (pinkies on ring) 5sets x 10 reps @ 70kgCroc rows 20, 15, 15 (50) @ 25kgFace Pulls 50, 25, 25 @ 12lbsBand pushdowns 55Comments:It was a shame not to get the 13 I was after, although I pushed hard which is what it’s about. I finished the workout and felt like I needed something extra so added the band pushdowns. They were good!Also I was talking with the owner of the gym today, who said that we have some new equipment on the way. Bands, Power board? (thing that you can connect bands to) long ropes for front raises and a sled! Good conditioning work right there! Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 12, 2012 Author Report Share Posted October 12, 2012 **update**Just finished my de-load week but couldn't help my self with accessorys so added a few in without going crazyAdded 2.5 for upper and 5 for lower body and going again! Justa little shuffle with accessory exercises. With high rep leg press coming in on dead lift days and switching to sumo for 531 Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 15, 2012 Author Report Share Posted October 15, 2012 BW: 79.5worked up to 42.5kg x 10 (56kg rep pb) Then 5 x 10 @ 22.5kg short rest.In between those I pushed out 5 sets of 10 chins, 100 tri pushdowns, and 30 bradford presses @ 20kg. shoulders were had it after this.I did this as a fasted workouut and had no issues with endurance just 10g BCAAs and a double shot coffee. The way my time is at the moment I should be able to do both upper body days fasted for a bit of fat loss coming into summer. Nothing too crazy I will check to see if strengh levels drop off, if it is significant I'll add a small carb meal beforehand. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 17, 2012 Author Report Share Posted October 17, 2012 Deadlift (sumo)Warm ups: 60kg x 5, 80kg x 5 110 x 3Working sets: 130 x 3, 150 x 3, 165 x 5 (192 1rm)Assistance (sumo) 5 x 10 @ 92.5kgLeg curls 5 x 10 @ 30Leg press 80 x 20, 100 x 20, 100 x 20Leg raise on bench 5 x 15Comments:Pretty good workout today, 20 rep leg press kills! Especially when you have to bike home lol Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 17, 2012 Author Report Share Posted October 17, 2012 Bench Warm up: 60 x 5, 60 x 5, 70 x 3Working sets: 80 x 3, 100 x3, 107 x 8Assistance:Close Grip BP: 5 x 10 @70Croc Rows: 21, 10, 18, 12 (spread through the workout)Band push downs x 50Face pulls x 100Comments: a quick midday workout. Pushed hard and got out of there. I hit the number I wanted for bench although it was pretty sloppy form. Everything else felt good! I’m thinking next cycle I’ll chuck in dips in place of band push downs. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 22, 2012 Author Report Share Posted October 22, 2012 I'm getting slack at posting!Friday I worked up to 5 reps at 150kg on the squat. My assistance work was plagued by injury with my knee which sucked. then the rest of my workout was put off. I decided to go home and have a cry.Got in again on Sunday morning as Monday the gym is closed. 5 x coffee and 1mg nicotine to get the workout off to a good start.I worked up to 10reps at 40kg Military Press. Piss weak. But pullups were awesome. 5 x 10 slow very controled reps. This could be partially due to body weight dropping. 78.5kg WTF thinking of droping more fat and id come in shreaded 74kg and compete there again....I started Lean gains / IF approx 4 months ago and have lost probably 4kg fat without even trying. Lifts have not suffered but I havent made progress in that time. so all in all probably going foward. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 23, 2012 Author Report Share Posted October 23, 2012 Deadlift (sumo)Warm up60 x 580 x 5100 x 5Working120 x 5140 x 5157.5 x 8 (199kg 1rm)AssistanceSumo DL5 sets x 10 reps @ 92.5Ham curls5 sets x 10 reps @ 30Leg press (top pin, dead push)5 sets of 10 reps @ 2pps, 3pps, 4pps 5pps, 6ppsLying leg raise 3 setsComments:Good workout today! My sumo deadlift really seems to be coming along, on the top set I probably had 2 or 3 left in me, which would have pushed estimated 1 rm over 200. The leg press is an exercise I'm not too familiar with, so putting the pin to the top, I feel has really helped me keep tight and in the right position. It also helps you shift more weight. These were all done resting on the pin and pushing up and back (more like a deadlift) Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 25, 2012 Author Report Share Posted October 25, 2012 Bench pressWarm up60 x 1580 x 10Working set100 x 11AssistanceClose grip bp5 sets x 10 reps @ 70kgChinsBw x HeapsCroc row1 set of 15 reps @ 30kgFace pulls14lbs/kg x 100Barbell curls 5 x 10 @ 20kg lolCommentsDecent workout today, pissed that I couldn't get in earlier but that's life. 100 x 11 was the sameasafew weeks ago, so no improvement there. Just gonna chill on bench for a bit and just hit the numbers and push harder on accessories for a bit. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 26, 2012 Author Report Share Posted October 26, 2012 SquatsWarm upBar x 2060 x 1080 x 5100 x 3Working sets110 x 5125 x 5142.5 x 5AssistanceHigh bar squat5 sets x 10 reps @ 82.5Ghr5 setsLeg raise3 sets x 15 (I think)CommentsNot a lot in the tank today... I weighed in at a measley 78kg I'm looking to drop at least another kg of fat (summer is coming) so I'll expect to drops little more strength. Then looking to get them lean gains going. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 29, 2012 Author Report Share Posted October 29, 2012 Military PressWarm ups20x522.5x527.5x4Working sets35x540x345x8AssistanceMilitary Press: 5x10 @ 22.5 and 25Lateral and rear side raise s/s with band push downs7 or 8 sets of differing pull ups between 5 and 10 repsCommentsGood workout today. I managed another one in the day which is sweet. MP is coming up slowly… It better because its piss weak. I’m hoping that this will eventually pay off on the bench press Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted October 31, 2012 Author Report Share Posted October 31, 2012 deadlift175 x 3 on top set. Had a few in the tank skipped most of my accessory stuff as I was stuffed from a big day. The all blacks came to our school for a game of ripper yesterday. 3hrs of exercise followed by the gym, followed by a 1hr walk home.I took today off.spent the time at home and brought a pair of romaleos. Cant wait! Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 2, 2012 Author Report Share Posted November 2, 2012 Missed posting on Thursday so this is Thur and FriBench Presswarm ups20 x 2060 x 580 x 5Working sets90 x 5100 x 3112.5 x 3Assistance5sets of 10reps @ 70-807 sets of pull ups between 531 benchdb row5sets 10reps @ 27.5seated over head triceps extensions with ezcurl bar20kg and 30kg for reps unknownSquatHeaps of mobility stuff to start the session offWarm up60 x 580 x 5100 x 5112.5 x 5Working sets125 x 5142.5 x 3157.5 x 1Assistance1 set of high bar2 sets of ham curls. Comments:Shocking. No strength and slowly going backwards on my squat. I just had the 531 week so I have a deload week now which is great as I can evaluate what is not working so well. Right now I think I'm pushing too hard on the deadlift day, so I'm stuffed for Friday. I will try swapping these around and see how that goes Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted November 3, 2012 Report Share Posted November 3, 2012 . I will try swapping these around and see how that goesrekon that will sort out the recovery issues bro! Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 3, 2012 Author Report Share Posted November 3, 2012 Thanks sfsPlan is go backwards through the week.Monday - squatTuesday - benchThursday - dead liftFriday - military pressFingers crossed this helps Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 5, 2012 Author Report Share Posted November 5, 2012 De-load weekSquatWorking sets60 x 580 x 5100 x 5AccessoryBox squat parallel 80 x 1090 x 5100 x 5120 x 5Lying leg raise15, 12, 10, 10, 10GHR x 5setsCommentsGood little workout. I’ve moved the order of the sessions during the week to hopefully get my squat back up. Also I’ve changed high bar squats to box squats as the knees have been playing up. I’ll do that for a few cycles to see If it fixes the problem. Also I started stretching. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 6, 2012 Author Report Share Posted November 6, 2012 still cruzing on de-load weekbench s/s with pullups60 x 580 x 590 x 5Assistance5 sets of 10 reps @ 70 - 77.5kg Benchs/s with 5 sets of 10 reps @ 30kg croc rowsSkull Crushers10, 15, 13 @ 30kgCommentsWent a little harry hard core on the assistance workout today. I was feeling good so just went for it. Skull crushers are done on an incline bench going behind the head. feels good and cant wait till I'm repping 40kg.I'm digging the swap around in my week as I have way more energy for the lifts that are dipping. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 8, 2012 Author Report Share Posted November 8, 2012 De-load DeadliftWarm - upcircuit style dynamic stretches/ hip mobilityBox squatsWorking sets (not really) sumo DL60 x 580 x 5100 x 5110 x 5Assistance5 sets of 10 reps @ 95Hamstring curl x 5setsa few leg raisesCommentsI was supposed to leg press off the pins but didnt feel like it. Knees are still feeling a little niggly, best not push it too hard. Just about to head it for an afternoon sesh. Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 8, 2012 Author Report Share Posted November 8, 2012 Deload MP pressWarm up: the barWorking sets (did these with heels on plates)22.5 x 525 x 527.5 x 5Assistance5s x 10r @ 25kg8 sets of pull up / pull downLateral + rear flies 5 sets x 10 reps @ 5kg (lol)Band pushdowns Leg stretchesComments:Quick workout done and dusted. I managed to sneak away in the day, so did it fasted with BCAAs. The workout was pretty sweet, just kept the tempo high and sped through it. Just smashed back a pretty big lunch, which I’m happy with. I was thinking the other day how weak I am at MP and have decided its down to delts, so they will be my major attention on MP days. Quote Link to comment Share on other sites More sharing options...
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