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  1. #1
    Seeking Alternatives 0606196t's Avatar
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    Default JT's 2018 Training Log

    Decide to start a new log - as I'm tweaking a few things, and its a fresh start for 2018! Still doing a 4 week, 4 day onslaught to become strong!

  2. #2
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 1 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    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

    Paused squats (3 count)

    125kg x 1/1/1/1/1

    Squats

    100kg x 10 (just extra work)

    Kb snatch ladder

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

    Hanging knee raise

    BW x 10/10/10

    Kb swing ladder

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

    Thoughts

    Glad to be almost caught up - didn't really plan my 4 weeks, but wanted to do paused work as 140kg+ can easily squeeze the life out of me. Gym had 217 people inside, but still there were folk able to do handstands in the middle of the floor!

  3. #3
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 1 Day 2

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1,

    Paused bench

    77.5kg x 1/1/1/1/1

    Bench

    60kg x 10

    With pull ups

    BW x 5/3/3/3/3/3/2/1/1/1/1/1/1/1/3/3/4

    Seated db press

    2x12kg x 10/10/10/10/10

    Cable row - bar handle with various grips

    100lb x 10/10/10/10/10

    Thoughts

    Just testing how I respond to some lighter volume

  4. #4
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 1 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1

    Paused deadlift

    137.5kg x 1/1/1/1/1

    Deadlift

    110kg x 10

    Goblet squat

    24kg x 10/10/10

    Swings

    24kg x 10/10/10

    Hanging knee raise

    BW x 10/10/10

    Thoughts

    137.5kg was perhaps my upper limit for paused deadlifts.

  5. #5
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 1 Day 4

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Db incline bench

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

    Db row

    16kg x 5/side, 20kg x 5/side, 24kg x 10/10/10/side

    Pres

    30kg x 10/10/10

    Chins

    BW x 7/7/5

  6. #6
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 2 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    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 1, 130kg x 1, 145kg x 3/3/3, 110kg x 10

    Db RDL

    2x24kg x 10/10/10

    Roman chair straight leg raise

    BW x 10/10/10

    felt pretty emptied after the squats, so limited the extra work. May need to manage general fatigue better.

  7. #7
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 2 Day 2

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 3/3/3, 60kg x 10

    With pull ups

    BW x 5/3/3/3/3/3/2/1/3/1/3/3/3/5/5

    Seated db press

    2x14kg x 10/10/10/10/10

    Cable row - separate handles

    105lb x 10/10/10/10/10

    Thoughts

    Some boy picked up a girl to do pull ups..so that was unusual. Fairly easy session.

  8. #8
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 2 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    70kg x 5, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 3/3/3, 120kg x 10

    Kb squat

    2x24kg x 6/6/6/6/6

    Roman chair straight leg raise

    BW x 10/10/10

    Not my most energised workout, but got the work in. Someone was practising olympic lifts, really interested to know how to get into it.

  9. #9
    M&S Senior Member hallgod33's Avatar
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    Default

    Looking good, man! Keep up the kettlebell work, it pays off in so many different ways
    PRs/CRs
    Deadlift: 425 @ 150 | 335x5 @ 140
    Squat: 350 @ 140 | 235x5x5 @ 140
    Bench: 225 @ 150 | 155x5x5 @ 140
    2/10/2018
    Back at it again

  10. #10
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 2 Day 4

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Db incline bench

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

    Db row

    18kg x 5/side, 22kg x 5/side, 26kg x 10/10/10/side

    Press with fixed barbell

    35kg x 10/10/10

    Chins

    BW x 5/5/5/5

    Surprised with how easy using a smaller fixed barbell made it.

    Thanks Hallgod33. I do enjoy the kb stuff

  11. #11
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 3 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Zombie squat

    bar x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 102.5kg x 2/2/2/2/2

    Kb snatch

    24kg x 10/8/6/4/2/side

    Kb swings

    24kg x 20/20/20

    Hanging knee raise

    BW x 10/10/10

    Thoughts

    Trying out underloading for week 3 and see how it works for week 4.

  12. #12
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 3 Day 2

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Db bench

    2x20kg x 5, 2x24kg x 4, 2x28kg x 5, 2x32kg x 10/10/10

    BB row

    50kg x 10/10/10/10/10

    Seated db press

    2x16kg x 10/10/10/10/10

    Handle lat pull

    80lb x 10/10/10/10/10

    Thoughts

    Plan was close grip incline, but no racks available so went for volume.

  13. #13
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 2 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deficit deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 112.5kg x 2/2/2/2/2

    Kb squat ladder

    2x20kg x 1/2/3/4/5/5/4/3/2/1

    Double kb swing

    2x20kg x 20/10

    Hanging knee raise

    BW x 10/10/10

    Thoughts

    Essentially a deload week/try new stuff. Pretty easy - called it as I hadn't planned too much, and I was already sandbagging the extra work.

  14. #14
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 2 Day 4

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Handle cable row

    100lb x 10, 115lb x 10, 130lb x 10, 145lb x 10, 160lb x 10

    Incline close grip

    20kg x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 57.5kg x 10/10/10

    Pull up

    Bw x 6/6/6

    Kb clean and press

    16kg x 10/side

    Thoughts

    Friday's session. Miscounted the plates. But had a massive pump, some arm doms still!

  15. #15
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 4 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    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 1, 130kg x 1, 140kg x 1, 150kg x 1, 165kg x 1/1/1/1/1/, 100kg x 10

    kb snatch ladder

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

    Double kb swings

    2x16kg x 10/10/10/10/10

    Hanging knee raise

    BW x 10/10/10

    Thoughts

    Long session, the singles took an age at 165kg as I needed to compose myself, and I generally lost focus a bit in the gym due to all the random stuff going on. Need to dial in my diet too - carbing out like never before!

  16. #16
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 4 Day 2

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 1, 102.5kg x 1/1/1/1/1, 60kg x 10

    With pull ups

    BW x 5/3/3/3/3/3/2/1/1/1/1/1/1/1/1/1/1/1/1/1

    Then I bailed as i had other things to get to, so decided to do the extra work today.

    Seated db press

    2x10kg x 5, 2x14kg x 5, 2x18kg x 10/10/10/10/10

    Cable row - single close handle

    110lb x 10/10/10/10/10

    A bit odd splitting this over two days, but easy enough - bench needs work though!

  17. #17
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 4 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130jg x 1, 140kg x 1, 150kg x 1, 160kg x 1, 170kg x 1, 182.5kg x 1/1/3, 160kg x 7

    Kb snatch ladder

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

    Goblet squat

    24kg x 10/10/10

    Roman chair straught leg raise

    BW x 10/10/10

    Thoughts

    Not my most inspired session, 182.5kg felt like ass - so decided to push the reps.

  18. #18
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 1 Week 4 Day 4

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Db incline bench

    16kg x 3/side, 20kg x 3/side, 24kg x 3/side, 28kg x 10/10/10/side

    Db row

    16kg x 3/side, 20kg x 3/side, 24kg x 3/side, 28kg x 10/10/10/side

    Press

    Bar x 5, 40kg x 6/6/6/6/6

    Chins

    BW x 6/6/6/6/6

  19. #19
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 2 Week 1 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    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

    Paused squats

    125kg x 1/1/1/1/1

    Squats

    100kg x 5

    DB RDL

    2x26kg x 10/10/10/10/10

    Db side bends

    32kg x 10/10/10/side

    Thoughts

    Light session - didn't feel strong, so reduced the extra stuff and just focused on my paused squats.

  20. #20
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 2 Week 1 Day 2

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 1, 70kg x 1, 77.5kg x 1/1/1/1/1, 60kg x 5

    Pull ups/chins

    BW x 5/3/3/3/3/3/1/1/1/1/1/1/1/5

    Should press machine

    20kg x 10/10/10/10/10/side

    Standing cable row

    50kg x 10/10/10/10/10

    Thoughts

    Still just recovering some super doms for some reason.

  21. #21
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 2 Week 1 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2

    Paused deadlift

    132.5kg x 1/1/1/1/1

    Deadlift

    110kg x 5

    Kb lunge

    16kg x 10/10/10/side

    Roman chair straught leg raise

    BW x 10/10/10

    Thoughts

    Yesterday's session. Been feeling prettt weakened recentlly. But got it in.

  22. #22
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 2 Week 1 Day 4

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Incline bench

    bar x 5, 40kg 3, 45kg x 3, 50kg x 3, 55kg x 3

    Paused incline

    60kg x 1/1/1/1/1

    Incline bench

    40kg x 5

    BB row

    bar x 5, 40kg x 8, 45kg x 8, 50kg x 8, 55kg x 8, 60kg x10, 65kg x 8, 70kg x 8, 75kg x 8, 80kg x 8, 85kg x 8

    Single arm seated db press

    12kg x 5/side, 16kg x 10/10/10/side

    Chins

    BW x 6/6

    Thoughts

    Yesterday's session - unplanned after a few hours of walking and food shop - but a good gym vibe

  23. #23
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 2 Week 2 Day 1

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    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 1, 130kg x 1, 140kg x 1, 147.5kg x 3/3/3, 100kg x 5

    kb dbl swings

    2x16kg x 10/10/10

    Double kb swings

    2x16kg x 10/10/10/

    Single leg db rdl

    2x12kg x 10/10/10/side

    Windmill

    16kg x 5/5/5/sides

    Thoughts

    Yesterday's session. Quite good

  24. #24
    Seeking Alternatives 0606196t's Avatar
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      938,020

    Default Cycle 2 Week 2 Day 2

    Warm up

    Pull ups with dips

    BW x 6/6/6

    Bench

    bar x 5, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 3/3/3, 60kg x 5

    Chins

    BW x 5/3/3/3/3/2/1/1/1/1/1/3/3/3/5

    Convergering shoulder press

    110lb x 1, 100lb x 10/10/10

    Diverging row

    105lb x 10/10/10

    Yesterday's workout. Was pretty tired, so rounded down on bench.

  25. #25
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 2 Week 2 Day 3

    Warm up

    Kb swings 16kg x 10/10/10

    Goblet squats 16kg x 10/10/10

    Deadlift

    70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 160kg x 6/3, 140kg x 5

    Kb squat

    2x24kg x 10/10/10

    Hanging knee raise

    BW x 10/10/10

    Today's session - kept the extra work light as keen to get home before blizzard

 

 

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