Augustus training log

[augustus]

Hi everyone

I haven't been recording my workouts for a while, and I decided I needed to start again. And this seems like as good a place as any. Besides, I tried a notebook and I'm always leaving it at home.

At the moment I'm focusing on getting back into a regular routine of training a minimum of 4 times a week. Have been slacking a bit over the last couple of months, and looking to crank things up a bit now.

[augustus]

Monday

international bench and biceps day (honestly, I'm on a 6 day split and it just happened that bench came up on a monday :roll: )

A. db inc bench 75lb DBs x8, 85x6,5, 75x7,6

B. flat barbell bench 80 x8,7,6 60x14

C1. dec bench 80x9,8 75x8

C2. high cable crossover 30x10, 20x12,12

D1. supinated chin up +10kg x6,5 bodyx6

D2. cable curl 80 3x12

E. db hammer curl 45 2x8

[augustus]

Tuesday

legs (quad dominant focus)

A. safety bar squat 70x12, 80x10,90x10,9,8, 80x8

B. hack squat (most brutal hack machine ever) 60x8, 40 3x10

C. leg ext 8plates x 12, 7plates 2x12

new to the safety bar squats and I have wicked sore quads and back today

[augustus]

Thursday

back and tri

A. dead hang chin ups from rings x8,6

B. db row 75lb DB x8, 95x8, 105x8, 115x6,5 105x8

C. inverted row x8,7,7

D. narrow grip pulldowns 65 x12,12,10

E. kneeling rope pulldown 150 3x15

F1. overhead rope extn 120 x10,9,8

F2. dips x10,9,8

G. pushdowns 120 2x12

good workout, knocked it out in 40 mins

[augustus]

Friday

hams and shoulders

A. stiff leg deadlift on box 80 4x8

B. SSB good morning 40 3x10

C. leg curl 40 3x10

D. wide grip upright row 40x10 45 3x10

E1. seated lat raise 20lb db 3x15

E2. machine shoulder press 50 x8,7,6

F. front plate raise 20 3x12

back still tender from SSB squats so more of a flush out for hams than going hard

[augustus]

Saturday

GPP circuit

sand bag carry x4 lengths

farmers walk 100lb DBs x4 lengths

landmines x30 each side

chin ups x10

blast chain push up x10

kettlebell swing 24kg x20

sledgehammer swings at tyre x20

3 circuits total

[augustus]

A. db inc bench 75lb DBs x8, 85x7,6, 75x7,6

B. flat barbell bench 80 x8,7,6 60x14

C1. dec bench 80x9,8,7

C2. high cable crossover 30x10, 20x15,12

D1. supinated chin up +10kg x7,5 bodyx6

D2. cable curl 80 3x12

bodyweight- 99kg (barefeet, shorts and tshirt)

[augustus]

legs (quad dominant focus)

A. safety bar squat 70x12, 80x10,90x10,9,8, 80x8

B. hack squat (most brutal hack machine ever) 60x8, 40 3x10

C. leg ext 8plates x 12, 7plates 2x12

[augustus]

back and tri

A. dead hang chin ups from rings x10,8,6

B. sled pulls 80 x2 lengths 60 x2 lengths

C. db row 75lb DB x8, 95x8, 105x8, 115x6,5 105x8

D. wide grip pulldowns 55 x12,12,10

E. kneeling rope pulldown 150 3x15

F1. overhead rope extn 120 x11,9,8

F2. dips x10,9,8

G. pushdowns 120 2x12

[augustus]

hams

deadlift from platform 150 5x5

reverse hyper 80 3x15

leg curl 40 3x10

[augustus]

GPP circuit

sled drag 80kg x4 lengths

farmers walk 100lb DBs x4 lengths

landmines x30 each side

chin ups x10

blast chain push up x10

kettlebell swing 24kg x20

sledgehammer swings at tyre x20

3 circuits total

[rose]

honestly, I'm on a 6 day split and it just happened that bench came up on a monday

Sure sure :pfft: Good training. Aside from regular routine, what are your goals?

[augustus]

My goals are a bit unfocused at the moment, but include:

-focusing on getting some size back, which I will re-evaluate once I get to 100kg (am 99 at the moment).

-getting into a strength phase again and see if I can't increase my 3 lift total. Recently did a 200 dead so want to build on that

-rehabbing my knee so that I can look at squatting again

-doing more GPP

[augustus]

A1. supinated chin ups +10kg x8,8 +5kg 6,6

A2. military press 55x7 50x8,7,7

B. lat pulldown w/ double contraction 55,50,45 3x8

C. incline bench w/low double 50,50,45 3x8

D. barbell curl 45 5x1 clusters x3sets

E. overhead db extn w/double contraction 50lb 3x8

F. db shrugs 90 x8,8,6,6

[SoaringSwine]

Just noticed this journal. Didn't take too long to work out who you are.

[augustus]

back squats 100/110/120/105/115/125 x7/5/3/7/5/3

leg press w/low doubles 160 3x8

evil hack squat 80 5x1 cluster x3sets

leg extn 2/1 technique 4plates 3x6 each leg

first back squat in aaaages, felt solid if not strong

[augustus]

A1. wide grip bench 80/80/82.5/82.5 x8/8/6/6

A2. wide grip bent over row 80/80/85/85 x8/8/6/6

B. DB row w/double contraction 80lb 38

C. flye to press 45lb dbs x8,8,7

D. preacher curl +partials 31kg 3x8

E. narrow grip bench +peak partials 60x6, 55x8,8

F. rear delt flye 25lb dbs 12,10,8

the flye to press was awesome, will have to try some more mechanical drop sets like that

[augustus]

running late tonight, only had 20 mins

romanian deads 3 waves of 7/5/3 100/120/130 110/125/135 115/135/145

[augustus]

weekend GPP- spotting/loading at the bledisbro

A1. supinated chin ups +15kg x8 +10 x6,6 +15x4

A2. military press 55x8, 60x6,6 65x4

B. lat pulldown w/ double contraction 60,60,55 3x6

C. incline bench w/low double 60 3x6

D. barbell curl 50 5x1 clusters x4sets

E. overhead cable extn w/double contraction 130 3x6

F. db shrugs 95 x8,100x 6,6,4

[augustus]

back squats 115/125/135/120/130/100 x5/3/2/5/3/8

leg press w/low doubles 200 3x6

evil hack squat 80 5x1 cluster x4sets

leg extn 2/1 technique 5plates 3x6 each leg

squats sucked. the rest was good

[augustus]

A1. wide grip bench 80/90/90/95 x8/6/6/4

A2. wide grip bent over row 80/90/90/95 x8/6/6/4

B. DB row w/double contraction 90lb 3x6

C. flye to press 50lb dbs 3x6

D. preacher curl +partials 36kg 3x6

E. narrow grip bench +peak partials 60 3x6

F. rear delt flye 30lb dbs 3x10

[augustus]

romanian dead 3 waves of 5/3/2 120/130/140 130/140/150 140/150/160

leg curl 2/1 technique 40 3x10

decided to cut back the volume here- legs still a bit sore from the earlier effort

[augustus]

A1. supinated chin ups +20kg x6,4,4

A2. military press 60x6, 70x4,4

B. lat pulldown w/ double contraction 70x4,4 65x4

C. incline bench w/low double 70 3x4

D. barbell curl 52.5 5x1 clusters x3sets

E. overhead cable extn w/double contraction 150 3x4

F. db shrugs 115lb dbs x6,4,4

[steak]

how does the double contraction on the lat pulldown work?

[augustus]

pull the bar down to your chest, let it come half way back up, pull it back down and then all the way up = 1 rep