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  1. #1
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    Default JT's 2017 Training Log

    Been awhile since I last posted, so decided it would be a good time since I'm planning to record intensity etc.

    I've been using Prilepin's table for a while, and have been feeling pretty knackered - so I'm going to use INOL, with an upper/lower 4 days a week and see how I go.

    Training maxes at the moment:

    • Squat - 182.5kg
    • Bench - 102.5kg
    • Deadlift 202.5kg


    Hopefully post later of today's workout.

  2. #2
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    Default Cycle 1 week 1 Day 1

    Warm up

    Did some squat to stand

    Kb Complex A

    24kg x One arm swings x 5, squat x 5, change side, one arm swings x 5, squat x 5
    Rest 90s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 127.5kg x 6/6/6/6

    Top set RPE 9, and INOL (60% & over) = 0.9

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 5/5/5/5

    INOL (60% & over) = 0.5

    Reverse lunge

    BW x 10/10/10/side

    Key thoughts

    • Still not recovered from last week
    • Right leg still lagging in power compared to left
    • Combined INOL of squats and deadlift is more taxing than expected
    • Going to gym during rush hour wasn't too bad and avoided all mutants
    Last edited by 0606196t; 03-09-2017 at 05:52 PM.

  3. #3
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    Default Cycle 1 Week 1 Day 2

    Warm up

    Press up variations

    BW x 5/5/10

    With

    Pull up variations

    Bw x 5/5/5/5

    Bench press

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 72.5kg x 6/6/6/6

    Total INOL = 0.947, RPE 9

    Cable row

    70lb x 5, 100lb x 10/10/10/10

    With

    Db Standing Press

    2x14kg x 10/10/10

    Standing cable row

    50kg x 20/10

    Face pull

    27kg x 10

    Cable tricep pushdown

    32kg x loads

    Db Hammer Curls

    14kg x 10/side

    Key thoughts

    • Tendonitis is easing up. May do more chins
    • Tougher than expected but good
    Last edited by 0606196t; 03-12-2017 at 05:31 PM.

  4. #4
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    Default Cycle 1 Week 1 Day 3

    Warm up

    KB Complex B

    2x16kg x 6 swings, 6 squats
    rest 90
    repeat for 4 more rounds

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Deadlift

    110kg x 3, 120kg x 2, 130kg x 2, 142.5kg x 6/6/6/6

    RPE 8-9, total INOL = 0.915

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 5/5/5/5 INOL = 0.5

    Reverse Lunge

    BW x 10/10/10/side

    Key Thoughts

    • Easier than expected
    • Good session, especially on empty stomach
    • Sunday seems to be glute day!!!
    Last edited by 0606196t; 03-18-2017 at 02:40 PM.

  5. #5
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    Default Cycle 1 Week 1 Day 4

    Warm up

    Press up.
    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Db incline press

    2x12kg x 5, 2x16kg x 3, 2x20kg x 3, 2x24kg x 10/10/10

    Chest supported Db row

    2x20kg x 10/10/10/10

    Kb press

    16kg x 10/10/10/side

    Lat pull

    100lb x 10/10/10/10

    Face pull

    27kg x 10

    Cable triceps push down

    32kg x 20

    DB curl variations

    14kg x 6/side, 12kg x 4/side

    Key Thoughts

    • Not bad for sleepy 2 hours
    • Managed to get done within 1 hour
    • Wasn't too sure how to structure this workout, so pretty happy with getting the work done.
    Last edited by 0606196t; 03-17-2017 at 02:10 PM.

  6. #6
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    Default Cycle 1 Week 2 Day 1

    Warm up

    Did some squat to stand

    Kb Complex A

    24kg x One arm swings x 5, squat x 5, change side, one arm swings x 5, squat x 5
    Rest 75s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 132.5kg x 4/4/4/4/4/4
    INOL (60% & over) = 0.985 RPE 8

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 5/5/5/5

    INOL (60% & over) = 0.5

    DB Reverse lunge

    2x4kg x 10/10/10/side

    Key thoughts

    • Summer must be coming as its glutes and arm day almost every day
    • Lunges were a bit tougher than expected, but manageable
    • Using "complexes" to warm up seems good so far

  7. #7
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    Default Cycle 1 Week 2 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Cable row

    70lb x 5

    Bench press

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 70kg x 2, 75kg x 4/4/4/4/4/4

    Total INOL = 1.06, RPE 8-8.5

    Db Standing Press

    2x16kg x 10/10/10

    Pendlay row

    70kg x 5/5/5/5/5

    Standing cable row

    50kg x 10/10/10

    Face pull

    27kg x 10

    Cable tricep pushdown

    32kg x loads

    Db Hammer Curls

    12kg x 10/side

    Key thoughts

    • Poor sleep again, but session was good. Couldn't use cable row after I decided to capture the bench.
    • Bench felt pretty good, decided to widen the grip.
    • Not done Pendlays in years, pretty solid - as were the OH presses
    • The cable exercise weights may be wrong!

  8. #8
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    Default Cycle 1 Week 2 Day 3

    Warm up

    KB Complex B

    2x16kg x 6 swings, 6 squats
    rest 75
    repeat for 4 more rounds

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Deadlift

    110kg x 3, 120kg x 2, 130kg x 2, 140kg x 2, 147.5kg x 4/4/4/4/4/4

    RPE 8.5-9 total INOL = 1.05

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 5/5/5/5 INOL = 0.5

    Reverse Lunge

    2x4kg x 10/10/10/side

    Key Thoughts

    • Guiness did not help me deadlift, but not taking a rest day was not a THAT bad.
    • Bit of a grind, but fun session.
    • Reverse lunges are coming along, and my right leg is still weak.
    • Managed to help a granny cross 2 roads too!
    Last edited by 0606196t; 03-18-2017 at 02:42 PM.

  9. #9
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    Default Cycle 1 Week 2 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Db incline press

    2x14kg x 5, 2x18kg x 3, 2x22kg x 3, 2x26kg x 10/10/10

    Chest supported Db row

    2x22kg x 10/10/10/10

    Lat pull

    105lb x 10/10/10/10

    Kb press

    16kg x 13/13/13/side

    Face pull

    27kg x 10

    Cable triceps push down

    32kg x 20

    DB curl variations

    12kg x 10/side

    Key Thoughts

    • Decided rest day is for chumps, I'll contemplate those words tomorrow as I am potentially due to squat.
    • Gym wasn't too busy, but the squads were in - there's other folk that have trained consecutive days like I have.
    • Really easy session, only challenge may be my forearms - will review over the next few weeks.

  10. #10
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    Default Cycle 1 Week 3 Day 1

    Warm up

    Did some squat to stand

    Kb Complex A

    24kg x One arm swings x 5, squat x 5, change side, one arm swings x 5, squat x 5
    Rest 60s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 137.5kg x 3/3/3/3/3/3/3/3

    Top set RPE 8.5-9, and INOL (60% & over) = 1.15

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 5/5/5/5

    INOL (60% & over) = 0.5

    Reverse lunge

    2x5kg x 10/10/10/side

    Key thoughts

    • Recovery is now taking a beating with bad sleep etc, so will remedy that.
    • Had a wee issue with the deadlift as my legs were totally flushed with blood.
    • Had to infiltrate in the glute squad's area today as I held my baby weights...The reverse lunges were tough!
    • Going to add in more rest days for my 77.5% week, I can feel my recovery slower against the weight.

  11. #11
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    Default Cycle 1 Week 3 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Bench press

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 2, 70kg x 2, 77.5kg x 3/3/3/3/3/3/3/3

    Total INOL = 1.15, RPE 9

    Cab;e row

    105lb x 10/10/10/10

    Db Standing Press

    2x18kg x 10/10/10

    Standing cable row

    50kg x 10/10/10

    Face pull

    27kg x 10

    Cable tricep pushdown

    32kg x loads

    Db Hammer Curls

    12kg x 10/side

    Key thoughts

    • Right forearm is starting to be a pain when I bench, unsure if the position is wrong or what.
    • Felt pretty feverish today at work, but glad I hit the gym and got into that pre-summer energy.
    • Will tighten up intake next week, my appetite is getting a bit out of control.
    • Definitely pushing my recovery to its limit, so if I deadlift tomorrow will be a real achievement!

  12. #12
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    Default Cycle 1 Week 3 Day 3

    Warm up

    KB Complex B

    2x16kg x 6 swings, 6 squats
    rest 60s
    repeat for 4 more rounds

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Deadlift

    110kg x 3, 120kg x 2, 130kg x 2, 140kg x 2, 152.5kg x 3/3/6/6/6

    RPE 8-9 total INOL = 1.14

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 5/5/5/5 INOL = 0.5

    Reverse Lunge

    2x5kg x 10/10/10/side

    Key Thoughts

    • Made a clear mistake of giving someone else the bar after my deadlift, 20mins of looking like a creep.
    • Session was fairly easy, the deadlifts flew. I had coffee today!
    • This 1 hr training seems to be a myth, or at least something to strive for - seen a girl training her arms for the whole of my workout yesterday, and today another did legs before I was in and still at it as I left!
    • Need to look at many changes I want for the next 3 weeks to handle the intensity.

  13. #13
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    Default Cycle 1 Week 3 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Db incline press

    2x14kg x 5, 2x16kg x 3, 18+20kg x 3, 2x24kgx 3, 2x28kg x 10/10/10

    Chest supported Db row

    2x24kg x 10/10/10/10

    Kb press

    16kg x 15/15/15/side

    Lat pull

    110lb x 10/10/10/10

    Face pull

    27kg x 10/10/10

    Cable triceps push down

    32kg x 20

    DB curl variations

    12kg x 10/side

    Key Thoughts

    • Screwed up the bench, but still easy.
    • Summer training is defo on the menu!
    • Still trying to catch up my on my sleep - managed 3 hours on Friday

  14. #14
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    Default Cycle 1 Week 4 day 1

    Warm up

    Did some squat to stand

    Kb Complex C

    2x12kg swings x 10, squat x 10
    Rest 90s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 140kg x 6/6/6



    Top set RPE 8.5, and INOL (60% & over) = 0.951

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3

    Paused deadlift

    122.5kg x 2/2/2/2/2

    Lunge

    2x4kg x 10/10/10/side

    Key thoughts
    • Screwed up my squats weight, should have been 142.5kg!
    • Eating 3 buffet style meals in 4 days have made me super bloated, so I'll be good this week....
    • Lower back seems tired, so reduced volume on deads.

  15. #15
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    Default Cycle 1 Week 4 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Bench press

    Bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 3, 70kg x 2, 75 x 2, 80kg x 6/6/6
    Total INOL = 1.19, RPE 9

    Cable row

    110lb x 10/10/10/10

    Seated press

    2x20kg x 10/10/10

    Standing cable row

    50kg x 10/ 54kg x 10, 59kg x 10

    Face pull

    27kg x 10

    Cable tricep pushdown

    32kg x loads

    Db Hammer Curls

    12kg x 10/side

    Key thoughts

    • Accidentally did an extra rep for some reason, but it was pretty easy on the bench. The weight just popped up.
    • Still haven't checked the true weight of the cable machine/don't really care.
    • Had my first nandos - they brought in these students to give away free food. Free food does taste good!

  16. #16
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    Default Cycle 1 Week 4 Day 3

    Warm up

    KB Complex D

    16kg x 6 snatch, squat, change sides, snatch, squat
    rest 90s
    repeat for 4 more rounds

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Deadlift

    110kg x 3, 120kg x 2, 130kg x 2, 140kg x 2, 152.5kg x 6/6/6

    RPE 8-9 total INOL = 0.9

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3

    Paused squat

    110kg x 2/2/2/2/2

    Lunge

    2x5kg x 10/10/10/side

    Key Thoughts

    • Screwed up my work up by using the wrong percentage!
    • Used the wrong weight for the lunge
    • Decided to give someone the rack and ended up waiting 45 minutes.
    • Pretty annoyed now, but was a decent session - weights felt a bit heavy. But heyho.

  17. #17
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    Default Cycle 1 Week 4 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Neautral grip lat pull

    100lb x 10/10/10/10

    Close grip incline bench press

    bar x 6, 40kg x 4, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 10/10/10

    Inverted row

    BW x 10/10/10

    Kb press

    2x16kg x 10/10/10/side

    Standing cable row

    50kg x 10, 54kg x 10

    Face pull

    27kg x 10

    Cable triceps push down

    32kg x 20

    Hammer curl variations

    12kg x 10/side

    Key Thoughts

    • Swapped in some new movements - feeling decent.
    • Inclines were a bit tough, but good change.
    • Been reading up about concurrent training - quite interesting.
    Last edited by 0606196t; 04-06-2017 at 02:54 PM.

  18. #18
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    Default Cycle 1 Week 5 Day 1

    Warm up

    Did some squat to stand

    Kb Complex C

    2x12kg swings x 10, squat x 10
    Rest 75s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 145kg x 5/5/4/4


    Top set RPE 9, and INOL (60% & over) = 1.054

    Paused deadlift

    70kg x 5,

    Deadlift

    80kg x 3

    Below the knee rack pull

    90kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 5/5

    Kb Lunge

    12kg x 10/10/10/side

    Key thoughts

    • Decided to rest the lower back, rather than burn myself out.
    • Rack pulls were really powerful, so might look at them more in the future.
    • Gym is defo hitting the presummer season, while I go for another all you can eat...
    Last edited by 0606196t; 04-03-2017 at 03:10 PM.

  19. #19
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    Default Cycle 1 Week 5 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Bench press

    bar x 6, 40kg x 4, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 2, 70kg x2, 75kg x2, 82.5kg x 5/5/4/4

    Top set RPE 8.5, and INOL (60% & over) = 1.16

    Deficit pendlay row

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 2, 72.5kg x 5/5/5/5/5

    Seated db press

    2x14kg x 5, 2x18kg x 3, 2x22kg x 10/10/10

    Standing cable row

    50kg x 20/10

    Face pull

    27kg x 10

    Cable triceps push down

    32kg x 20

    Hammer curl variations

    12kg x 10/side

    Key Thoughts

    Session was much better than expected - bench didn't suck totally.
    Pendlay's were great - been awhile
    Need to focus on bar placement on bench though

  20. #20
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    Default Cycle 1 Week 5 Day 3

    Warm up

    KB Complex D

    16kg x 6 snatch, squat, change sides, snatch, squat
    rest 75s
    repeat for 4 more rounds

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Deadlift

    110kg x 3, 120kg x 2, 130kg x 2, 140kg x 2, 150kg x 2, 162.5kg x 5/5/4/4

    RPE 9-9.5 total INOL = 1.16

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3

    Paused squat

    110kg x 2/2/2/2/2

    Kb Lunge

    16kg x 10/10/10/side

    Key Thoughts

    • That complex totally makes me covered in sweat - not too taxing, but warms me up!
    • Deadlifts were ok, grip was a bit of an issue though.
    • Knee felt tweaked - so will rethink in the future workouts.

  21. #21
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 1 Week 5 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Inverted row

    BW x 13/13/8/5

    Close grip incline bench press

    bar x 6, 40kg x 4, 45kg x 3, 50kg x 3, 55kg x 3, 62.5kg x 10/10/10

    Neautral grip lat pull

    105b x 10/10/10/10

    Kb press

    2x16kg x 13/13/13/side

    Standing cable row

    50kg x 10

    Face pull

    27kg x 10/10

    Cable triceps push down

    32kg x Bunch

    Hammer curl variation

    16kg x 5/5/side

    Key Thoughts

    • Never thought I would not hit my inverted row target!
    • Need to widen my bench grip a tough.
    • Lats kept cramping up during the workout.

  22. #22
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 1 Week 6 Day 1

    Warm up

    Did some squat to stand

    Kb Complex C

    2x12kg swings x 10, squat x 10
    Rest 60s and repeat 4 more times

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 2, 130kg x 2, 140kg x 2, 150kg x 3/3/3/3/3/3

    RPE 9+, and INOL (60% & over) = 1.27

    Below the knee rack pull

    5-kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 2/2/2/2/2

    Kb Lunge

    2x10kg x 5/side

    Kb TGU

    16kg x 3.5/side

    Key thoughts

    • Rolled my ankle on Friday after a whisky fuelled night, and I slept fairly little last night - not bad though right?
    • Went canoeing and my bad side for glute/back was not as obedient as I wanted - but squats still managed to move
    • Swapped out lunges as my ankle was annoying me - and TGU seems like a cool thing to do for movement - so may work then in!

  23. #23
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 1 Week 6 Day 2

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Deficit pendlay row

    bar x 5, 50kg x 6, 55kg x 6, 60kg x 2, 65kg x 2,

    Pendlay row

    70kg x 2, 75kg x 5/5/5/5/5

    Bench press

    bar x 6, 40kg x 4, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 3, 70kg x2, 75kg x2, 80kg x 2, 85kg x 3/3/3/3/3/3

    Top set RPE 8.5, and INOL (60% & over) = 1.44

    Seated db press

    2x12kg x 3, 2x16kg x 3, 2x20kg x 3, 2x24kg x 10/10/10

    Converging row

    70lb x 5, 100lb x 5/5/5/5/5

    Tricep extension

    30lb x bunch, 80lb x bunch

    Hammer curl

    16kg x 5/5/side

    Key Thoughts

    • Pretty easy session - the bench didn't fly, but moved pretty well.
    • Pendlay's kicked my ass slightly with the bracing, but moved easily.
    • Managed to get my first bicep bump with the curls!
    Last edited by 0606196t; 04-10-2017 at 06:56 PM.

  24. #24
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 1 Week 6 Day 3

    Warm up

    KB Complex D

    16kg x 6 snatch, squat, change sides, snatch, squat
    rest 60s
    repeat for 4 more rounds

    Paused deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3

    Deadlift

    110kg x 3, 120kg x 2, 130kg x 2, 140kg x 2, 150kg x 2, 160kg x 2, 167.5kg x 3/3/3/3/3/3

    RPE 8.5-9 total INOL = 1.38

    Squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3

    Paused squat

    110kg x 2/2/2/2/2

    Windmill

    16kg x 5/5/side

    Kb ladder

    16kg x 1/2/3/4/5/5/4/3/2/1/side

    Key Thoughts

    • I'm getting chubby! But the session felt fairly easy - I felt really strong after!
    • My girth has affected how easy it is for me to pull!
    • Paused squats easy!
    • Rest periods are over rated
    • Its ok to faux pas in the gym - taking someone's space, blocking someone from the changing accidentally, or appear have a wee jig to a tune

  25. #25
    Seeking Alternatives 0606196t's Avatar
    • Join Date
      Mar 2011
    • Posts
      2,954
    • Years Exp
      5-10 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Scotland
    • Training Log
    • Reputation
      93,799,766
    • Rep Power
      938,020

    Default Cycle 1 Week 6 Day 4

    Warm up

    Press up

    BW x 5/5/5/5

    With

    Pull up

    Bw x 5/5/5/5

    Close grip incline bench press

    bar x 6, 40kg x 4, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 10/10/10

    Inverted row

    BW x 8/8/8/8/8

    Kb press

    2x16kg x 8/8/8/8/8

    Neautral grip lat pull

    110b x 10/10/10/10

    Face pull

    27kg x 10/10

    Cable triceps push down

    36kg x 10/10

    Hammer curl

    16kg x 5/5/side

    Key Thoughts

    • Good session, seems to be overall glute day in the gym.
    • Was having a conversation with a friend about food - seems my concept is double that...
    • Feeling fairly strong towards the final 3 weeks.
    • Was chatting about stretching recently - not sure if I have actually lost out due to not stretchy. I seem to still have my basic range of motion.

 

 

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