Squats forge Iron Gods...

[OnlyHuman]

Week (5) Day (4)

Lats and biceps (volume)

Straight arm lat pull down 5 sets of 10-12

Close grip lat pull down 4 sets of 12 ss with One arm dumbbell rows 4 sets of 10

Chest supported row 4 sets of 10 reps + 1 set of 20 reps

Barbell curls 4 sets of 10 reps

Incline dumbbell curls 4 sets of 10 reps

Cable curl 3 sets of 10 reps

Reverse curls 3 sets of 10 reps

Core Side bridge

Very good session. I upped the intensity on the lat exercises, and I increased volume on the biceps (not the intensity).

Sleep: Very good.

Food: Enough protein lots of vegetables, moderate carbs.

Stress: Low

Happy new year :wink:

[OnlyHuman]

Week (6) Day (1)

Military (3reps)

32.5

27.5

30

32.5

27.5

30

32.5

27.5

30

32.5

27.5

Close grip bench (3r)

75

70

72.5

75

70

72.5

75

70

72.5

75

70

Bench(3r)

80

75

77.5

80

75

77.5

80

75

77.5

80

75

Front squat(3r)

82.5

62.5

72.5

82.5

62.5

72.5

82.5

62.5

72.5

82.5

62.5

Core Straight leg raise

No activation exercise today. I went to the gym early to avoid the new year madness. No such luck :? When I was just warming up I saw the power rack freeing up so just jumped in, before an other "iron warrior" takes it for biceps curls.

Session was a bit below average. Military and close grip was ok, but bench was way below average. I think it is due to several factors. Not my usual gym can't set up properly. When I unrack I need to reset again and I find it hard to get the lats involved. Thick bar again, and I also suspect that the rings are spaced wider than on other bars. Extra wide bench, find it quite a killer on the shoulders. Front squats were ok.

Sleep: Below average. My asthma is kicking up a storm at the moment and it interferes with my sleep.

Food: Not enough protein or quality calories. My fault. We ended up watching UFC 125 yesterday and all I had during afternoon was some corn chips, two slices of pizza, a beer and some soft drinks. :oops: I think this really effected today's gym session as well.

Stress: Average.

[OnlyHuman]

Week (6) day (2)

Front squats

82.5

62.5

72.5

82.5

62.5

72.5

82.5

62.5

72.5

82.5

62.5

Military (3reps)

32.5

27.5

30

32.5

27.5

30

32.5

27.5

30

32.5

27.5

Close grip bench (3r)

75

70

72.5

75

70

72.5

75

70

72.5

75

70

Bench (3r)

80

75

77.5

80

75

77.5

80

75

77.5

80

75

Core: AB wheel

Very good session. Skipped the activation exercise again. I saw an opening on the power racks thus I made a run for it. Last session at this gym can't wait to be back to my usual one next time.

Speed was excellent today on all exercises including the bench. I adjusted the bench and pressed at a slight decline plus decreased grip width. This helped with my set up but took out leg drive. ( I had to hook my toes into the foot rest so I didn't slide of the bench, no pressing trough the heels = no leg drive.)

I had mad DOMS in the shoulders today (didn't effect anything) and I anticipate having some in the quads tomorrow.

Sleep: Good

Food: High protein, medium carbs.

Stress: Average

[OnlyHuman]

Week (6) Day (3)

Activation exercises:

- powersnatch

- clap push ups

Front squats (3 reps)

82.5

62.5

72.5

82.5

62.5

72.5

82.5

62.5

72.5

82.5

62.5

Bench (3r)

80

75

77.5

80

75

77.5

80

75

77.5

80

75

Core: Straight leg raise

Back at my usual gym. Front squat felt snappy but the bench, not so much.

I blame it on the inadequate sleep and on the sore throat I have. :shrug:

I feel a bit anoyed for coming down with a sore throath now so Goddamn close to testing. Oh well, I just soldier through it I guess.

Weight: 79.5

Sleep: Not enough ( Just couldn't fall asleep)

Food: High protein and medium carbs.

Stress: Medium - High.

[OnlyHuman]

Week (6) Day(4)

Lats and biceps. (Moderate volume.)

Hammer pull over 4 sets of 10 @ 70

Straight lat pull down SS with Wide grip pull down 3 sets of 10 reps

Chest supported barbell rows 3 sets of 10 @ 50-60 kg

Barbell curls 3 sets of 10

Incline dumbbell curls 3 sets of 10

Reverse curls 3 sets of 10

Good session. I skipped my planned front squat, deadlift, military press workout and brought lats and biceps a day forward. I now have a chesty cough and I think lats and biceps take less out of me. I rest up and see if I get better by monday.

Weight: 79.5

Sleep: Below average.(coughing all the time)

Food: Good. High protein moderate carbs

Stress: medium

[drizzt]

Nice work bro : clap: Hope that cough improves

[OnlyHuman]

Nice work bro : clap: Hope that cough improves

Cheers. Crossing my fingers

[OnlyHuman]

Week (7) Day (1) Test day.

Activation exercise: Powersnatch (form and speed getting better)

Front squats:(3 reps)

40

60

70

80

90

100

110 (Belt)

115 (Belt)

Military (3 reps)

20

25

30

35

40

45

50

Bench (3 reps)

50

60

70

80

90

95

Core

- Leg raises

- Side plank

Good session. I still have a sore throat and a cough, however it did not seem to effect the outcome too much. Of course it would have been nice to see what numbers I got without this nuisance.

The numbers in bold are more current abilities than personal best. Regardless, I am happy with what I got out of my first 6 weeks of regular training.

Numbers are back on the climb and my body composition has changed and it is much better than it was 6 weeks ago. I feel more athletic and "lighter on my feet". Size wise I would say my triceps and quads improved the most.

My numbers from 6 weeks ago, and now:

Front squat: 100 for 3 to 115 for 3reps

Military: 40 for 3 reps to 50 for 3 reps

Bench: 90 for 1 rep to 95 for 3 reps

I will think about how I want to set up my next 6 weeks of training. Since I am happy with how my body composition and my numbers progressing I am not going to make drastic changes, but I will change a thing or two here and there.

Weight: 78.5

Sleep: Reasonably good. (Considering the chesty cough.)

Food: High protein, medium carb. (predicting some vanilla ice cream tho :oops: )

Stress: Higher than I prefer.

[andy s]

Well done. You should be pleased with those numbers :nod: Out of interest how tall are you?

Andy.

[groovy]

Awesome work. 115 for 3 reps is very good and tats almost 1.5 x BW on front squats. :clap: :clap: :clap: :clap:

How about sheiko #29? i got some good results on that program. Just a thought, well depends on your goals though.

Good luck.

[rimma]

Sweet front squats man. must have seen some stars on the last sets! 8)

[OnlyHuman]

Well done. You should be pleased with those numbers :nod: Out of interest how tall are you?

Andy.

I am between 5'7"-5'8".

Awesome work. 115 for 3 reps is very good and tats almost 1.5 x BW on front squats. :clap: :clap: :clap: :clap:

How about sheiko #29? i got some good results on that program. Just a thought, well depends on your goals though.

Good luck.

I have done Sheiko a few years ago. Not 29 but regardless. I like the Sheiko templates. At this stage I think I will do something similar to what I have done in the last 6 weeks. i feel it serves me well at the moment. I will keep Sheiko in mind tho.

Sweet front squats man. must have seen some stars on the last sets! 8)

I can't remember. I was just happy to see them coming along :wink:

THANK YOU for the positive feedback guys. :oops:

It is much appreciated! :nod:

[Phedder]

Gonna ditto the front squat comments, some wicked weights. Great progress for 6 weeks as well :clap:

[OnlyHuman]

Gonna ditto the front squat comments, some wicked weights. Great progress for 6 weeks as well :clap:

Thanks man :oops:

[OnlyHuman]

Week (7) Day (2)

Activation exercise: powersnatch

Front squats: (3 reps)

92.5

72.5

82.5

92.5

72.5

Military (3 reps)

45

40

42.5

45

40

Incline bench (3 reps)

40

50

60

70

75

80

Bench

85

80

82.5

85

80

Ok session. Had some DOMS from yesterday and I still have the cough.

In regards to the new weights, I found it hardest on the military to adjust to them. The others felt ok although I do feel the effects of yesterday's "test".

Nothing mayor just noticing it thus making a note of it.

Speed was ok on all of the exercises mentioned above. I'm steel keen to polish my technical awareness on the lifts and I try to pay close attention to it.

BW: 79.3

Sleep: Good

Food: High protein and high carbs (Ice cream :oops: )

Stress: High

[nate225]

I like the analysis you're doing after your training sessions, can be useful to go over and review from time to time, to see what worked well & what needs improving in your programming.

Keep up the hard mahi. :clap:

[OnlyHuman]

I like the analysis you're doing after your training sessions, can be useful to go over and review from time to time, to see what worked well & what needs improving in your programming.

Keep up the hard mahi. :clap:

Thank you Nate! I agree. :nod:

It is always good to have an experienced lifter like yourself stopping by!

[OnlyHuman]

Week (7) Day (3) Lats and biceps day. (medium volume)

Hammer pull over machine 4 sets of 10 reps

Superseting Straight arm lat pull down & Close grip lat pull down 3 sets of 10 reps each

Chest supported BB row 4 sets of 8

BB curls 3 sets of 10

Hammer curls 3 sets of 10

Reverse curls 3 sets of 10

Nice session. Reps and sets felt nice, I think I achieved the desired training effect.

lats and biceps days been treating me well. It almost feels like they re-charge my batteries.

Weight: 79.2

Sleep: Good

Food: High protein, medium carbs.

Stress: A bit on the high side.

[OnlyHuman]

Week (7) Day (4)

Activation exercises:

-powersnatch

-pylo pushups

Front squats (3 reps)

92.5

72.5

82.5

92.5

72.5

Deadlift (3 reps)

125

105

115

125

105

Bench (3 reps)

85

80

82.5

85

80

Core

- Leg raise

- Side plank

In overall I had a good session, but...

I need to keep focusing a bit more on speed during the front squats, however the weights felt ok.

Some inconsistency between the deadlift reps. Technique needs to be hammered home on this exercise as well.

Feeling motivated and happy with my progress at the moment.

I have good appetite at the moment and not craving simple sugars. Feels like a win.

Weight: 78.7

Sleep: Good

Food: High protein, medium carb.

Stress: Still high.

[OnlyHuman]

Week (7) Day (5)

Activation exercise: powersnatch

Front squats: (3 reps)

92.5

72.5

82.5

92.5

72.5

Bench: (3 reps)

85

80

82.5

85

80

Core:

- AB wheel

- Palof press

Good session. Weights felt ok, speed was ok but I would prefer them to be a bit more snappy. Not bad tho.

Still having the chesty cough, slowly - slowly clearing up. It is sticking around no doubt, but than again in my case, upper respiratory infections always do.

Bench felt very good. Powersnatches not so much.

Weight: 78.4

Sleep: Good

Food: High protein, medium carb.

Stress: Still high.

[OnlyHuman]

Week (8) Day (1)

Military (3 reps)

45

40

40

42.5

42.5

45

45

40

Incline BP (3 reps)

70

65

65

67.5

67.5

70

70

65

Bench (3 reps)

85

80

80

82.5

82.5

85

85

80

Front squats (3 reps)

92.5

72.5

72.5

82.5

82.5

92.5

92.5

72.5

Core Leg raises

Average session. Stress has been steadily on the high side lately and I wonder when will it start effecting my training sessions. At the moment I feel like I can still manage the volume, and I recover enough from the sessions.

Reps and weights felt reasonably good apart from the military. Out of the new weights this is the one I find the hardest to get used to. I also noticed that hand placement plays a part in this. I will just labor on, and time spent under the bar should set me right with this one. (Not worried, just noticing it thus making a note of it.)

BW: 78.3

Sleep: Good

Food: Saturday was medium protein and carbs plus 2 glasses of risling and a piece of chocolate. Sunday was a medium protein and high carb day with an added black beer. :oops:

Stress: Still on the high side.

[drizzt]

When was the last time you had a break mate? Could be time to take a week or two to back off and deload the weights? Freshen the mind/body, it's difficult to gain strength when you're not mentally all there.

Just my 2c.

[OnlyHuman]

When was the last time you had a break mate? Could be time to take a week or two to back off and deload the weights? Freshen the mind/body, it's difficult to gain strength when you're not mentally all there.

Just my 2c.

I had a significant break (weeks) just prior to this 8 weeks. Before that I trained on and off for the better part of the year. (on for 8-12 weeks off for 3 sort of deal).

I find that training helps with the winding down from the non training related stress. Other than the gym I am reasonably sedentary.

I appreciate the input and I will keep an eye out for performance cues, like sudden drop of body weight broken sleep, elevated resting heart beat, struggling with my usual weights.

Thanks again

[Monarchking]

When was the last time you had a break mate? Could be time to take a week or two to back off and deload the weights? Freshen the mind/body, it's difficult to gain strength when you're not mentally all there.

Just my 2c.

defiantly a fan of taking a week off.

If you start missing lifts its time.

also u can clear your brain for a bit and relax a bit more.

And for the record, Ive set 4 PRS(i think) from my most recent week off and feel really good.

[OnlyHuman]

When was the last time you had a break mate? Could be time to take a week or two to back off and deload the weights? Freshen the mind/body, it's difficult to gain strength when you're not mentally all there.

Just my 2c.

defiantly a fan of taking a week off.

If you start missing lifts its time.

also u can clear your brain for a bit and relax a bit more.

And for the record, Ive set 4 PRS(i think) from my most recent week off and feel really good.

Cheers. I will keep it in mind