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Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Holland Oates
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Re: No promises.

Post by Holland Oates » Sat Feb 09, 2013 8:53 pm

I like the layout. How's the back holding up?

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Sangoma
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Re: No promises.

Post by Sangoma » Sat Feb 09, 2013 11:20 pm

The back is ok. I did manage to wreck it with rack pulls, but it is my fault. I cheated on the warmup. I am also not sure about the longevity of Zercher squats in this routine, I may change them to a high rep back squat with lightish weights.
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Re: No promises.

Post by Holland Oates » Sat Feb 09, 2013 11:30 pm

vaudeville wrote:The back is ok. I did manage to wreck it with rack pulls, but it is my fault. I cheated on the warmup. I am also not sure about the longevity of Zercher squats in this routine, I may change them to a high rep back squat with lightish weights.
Hmmm. Rack pulls used to be one of my staples but I've developed the tendency to strain my upper back when I do them. Zerchers are fun for a bit but I prefer backsquats.
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Re: No promises.

Post by Sangoma » Thu Mar 07, 2013 1:02 am

Planning to change the parameters of the routine I am following. Instead of stop-pause I am going to do three sets of 8-10 reps on each exercise for one. Just to take a little break from going to failure every session and introduce some variety. Also because I am planning (again) to diet and get to low body fat percentage.
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Re: No promises.

Post by Sangoma » Sun May 12, 2013 12:39 am

Here you go, my current program.

A1.
Incline bench
Sitting press behind neck (ear level)
Standing triceps extensions
High Rack Pulls (from above knee)

B1.
DB curl
1/4 squat (looks good on photographs)

A2.
Barbell pullover
Military press
One arm row
Rack pulls

B2.
Close grip weighted chins
Back Squats x 20 rep widowmaker or several sets of 3-5, haven't decided yet.

A3.
Weighted dips
BB push press
Prone BB Rows

B3.
BB curl
Romanian deadlift
Trap bar deadlifts

Rep range 3-5, 5-8 sets (building gradually), RPE not higher than 8, higher frequency - maybe even every day if I find the time. So far 6 workout cycle has been very beneficial to me. Except for a moderately sore right elbow I am injury free. The elbow is probably going to take several months to heal, but it is manageable, way more than back pain.

My current BF level is around shameful 18%, BW around 70 kg.
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Re: Human experiments

Post by Sangoma » Sun May 12, 2013 4:53 am

Last session: 10 May 2013

Dips:
25 kg: 5 x 3 sets
30 kg: 5 x 4 sets

BB push press:
40 kg: 5 x 1 set
50 kg: 5 x 4 sets

Prone BB rows:
50 kg: 5 x 1 set
60 kg: 5 x 1 set
65 kg: 5 x 2 sets

Total volume: 3375 kg
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Re: Human experiments

Post by Sangoma » Sun May 12, 2013 5:34 am

12 May 2013:

BB biceps curl:
20 x 5
35 x 5
40 x 5 x 2
35 x 5 x 2

Trap bar deadlift:
20 x 5
50 x 5
70 x 5
90 x 3
95 x 1
100 x 1
105 x 1
110 x 1
90 x 5 x 2

Romanian deadlift:
50 x 5
70 x 8 x 2

Total volume: 4675
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Re: Human experiments

Post by Sangoma » Wed May 15, 2013 1:33 am

13 May 2013

Trained at a commercial gym. Didn't write down the workout, so this is from memory.

Bench press: worked up to several doubles with 70 kg.
Dumbbell press: don't remember
Standing triceps extensions: 30 kg, to several doubles
High rack pulls (just below the patella): to several doubles with 120 kg

Overall volume should be around 3500 kg at least.
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Re: Human experiments

Post by Sangoma » Wed May 15, 2013 6:52 am

15 May 2013

Close grip pullups
BW x 5
10 x 3
15 x 2
20 x 2 x 2
22.5 x 1
25 x 1 x 2
22.5 x 2
22.5 x 1 x 2

Front squat
20 x 5
40 x 5
50 x 3
60 x 2
70 x 2
75 x 2
75 x 1 x 2
70 x 1 x 2

Partial squats (bar at nipple level)
70 x 5
90 x 5 x 2
100 x 5 x 2
110 x 5
120 x 5

AB wheel - 2 sets
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Re: Human experiments

Post by Sangoma » Wed May 22, 2013 4:25 am

17 May 2013

BB pullover:
30 kg x 5
35 kg x 5 x 3 sets
32.5 kg x 5

Military Press:
40 kg x 5
45 kg x 5
47.5 kg x 3 x 2 sets
45 x 3 x 2 sets

Rack Pulls:
50 x 5
70 x 5
100 x 5
110 x 3 x 3 sets
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Re: Human experiments

Post by Sangoma » Wed May 22, 2013 4:26 am

18 May 2013

Chin-ups:
BW x 5 x 2 sets
15 kg x 3
20 kg x 2
25 kg x 1
27.5 kg x 1
30 kg x 1
25 kg x 2 x 2 sets

Squat:
50 x 5
60 x 5
70 x 3
75 x 1
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Re: Human experiments

Post by Sangoma » Wed May 22, 2013 4:29 am

19 May 2013

Dips:
BW x 5
15 kg x 5
25 kg x 5
30 kg x 3
32.5 kg x 3
35 kg x 3
37.5 kg x 3
30 kg x 5

BB Push Press:
40 x 5
50 x 5
60 x 5
60 x 3 x 3 sets

BB rows prone: hurt my biceps, dropped
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Re: Human experiments

Post by Sangoma » Wed May 22, 2013 4:31 am

20 May 2013

SLDL:
30 kg x 5
50 kg x 5
60 kg x 5
70 kg x 5 x 3 sets

Trap bar DL:
50 kg x 5
70 kg x 5
90 kg x 3
100 kg x 2
110 kg x 2
115 kg x 1 x 5 sets (new best)
100 x 3 x 2 sets
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Re: Human experiments

Post by Sangoma » Wed May 22, 2013 4:33 am

21 May 2013

Incline bench:
55 x 8
50 x 8 x 4 sets

Press behind neck:
30 x 8 x 5 sets

Standing triceps extensions:
20 kg x 8 x 5 sets

BB complex: DL-Clean-FSQ-Push Press:
30 kg x 8 x 2 sets
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Re: Human experiments

Post by Sangoma » Wed May 22, 2013 4:44 am

I got Jay's book. Like it. It gave me an idea for the way to schedule deloads. Instead of tweaking the weight I am going to try to change the reps. Currently I am working up to low rep heavy every workout. Every third cycle or so I am going to switch to higher rep sets with lower weight. Yesterday's session was the first in the six session microcycle, and I started with higher reps. The thing gave the pump, to the point of the skin of the upper arms almost hurting. I looked at myself in the mirror and thought: "Baby, you're hot!"
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Re: Human experiments

Post by Sangoma » Thu May 23, 2013 8:33 am

23 May 2013

Today's session planned easy: was on call last night and had to come back t the hospital for a sick laparotomy.

Chinups:
BW x 8 x 3 sets

BB complex: DL-Row-Clean-FSQ-MP-SQ-Good morning
35 kg x 5 x 2 sets

Squat:
50 kg x 25

Planning to finish every training session with high rep squats from now on.
Last edited by Sangoma on Fri May 24, 2013 12:07 am, edited 1 time in total.
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Re: Human experiments

Post by Mickey O'neil » Thu May 23, 2013 1:42 pm

Maybe I'm missing something, Smet, but why are you posting two logs?

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Re: Human experiments

Post by Sangoma » Fri May 24, 2013 12:06 am

Mickey O'neil wrote:Maybe I'm missing something, Smet, but why are you posting two logs?
Me wife is training with me, and it's easier for me to stick it here rather than keep separate record.
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Re: Human experiments

Post by Mickey O'neil » Fri May 24, 2013 10:09 am

Smet wrote:
Mickey O'neil wrote:Maybe I'm missing something, Smet, but why are you posting two logs?
Me wife is training with me, and it's easier for me to stick it here rather than keep separate record.
That's cool.

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Re: Human experiments

Post by Sangoma » Sat May 25, 2013 2:55 am

25 May 2013

BB pullover:
30 kg x 10 x 4 sets

Military Press:
35 kg x 10 x 2 sets
35 kg x 8

Rack Pulls:
70 kg x 5
90 kg x 5
100 kg x 5 x 3 sets

Squat:
50 kg x 25

Volume - 4.390 kg
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Re: Human experiments

Post by Sangoma » Tue May 28, 2013 11:00 am

29 May 2013

A break longer than expected. Guests over the weekend. Lots of overeating and binge drinking. Plus 12 hour long day today. I just need to lift fucking something.

Chins:
BW x 8 x 2

FSQ:
40 kg x 5
50 kg x 5
60 kg x 5
60 kg x 3 x 5
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Re: Human experiments

Post by Sangoma » Wed May 29, 2013 6:37 am

29 May 2013

Dips:
BW x 5
15 kg x 5
30 kg x 5
35 kg x 3
40 kg x 3 x 2 sets
30 kg x 5 x 3 sets


BB Push Press:
40 kg x 5
50 kg x 5
60 kg x 3
65 kg x 2 x 5 sets
65 x

FSQ:
50 kg x 10
Last edited by Sangoma on Wed May 29, 2013 6:39 am, edited 1 time in total.
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Re: Human experiments

Post by Sangoma » Wed May 29, 2013 6:37 am

30 May 2013

SLDL:
50 kg x 5 x 3 sets

Trap bar DL:
70 kg x 5
90 kg x 5
100 kg x 2
110 kg x 2 x 2 sets

Fasted the whole day today. Thought training would be worse. Gonna eat something now.
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Re: Human experiments

Post by Sangoma » Sat Jun 01, 2013 5:55 am

1 June 2013

Incline bench:
50 kg x 5
60 kg x 5
65 kg x 5
70 kg x 2
72.5 kg x 1 x 2 sets
60 kg x 5 x 3 sets

BB press behind neck (ear level):
30 kg x 5
35 kg x 5
40 kg x 5 x 2 sets
45 kg x 5
50 kg x 3

Standing triceps extensions
25 kg x 10 x 3 sets

Rack pulls (below knee):
70 kg x 5
100 kg x 5
110 kg x 5
115 kg x 2 x 3 sets
100 kg x 5
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Re: Human experiments

Post by Sangoma » Tue Jun 04, 2013 8:34 am

2 June 2013

Chinups:
BW x 5
15 kg x 3 x 2 sets

Partial squats (bar at xyphoid level):
50 x 10
70 x 5
90 x 5
100 x 5
110 x 5
115 x 5
120 x 5 x 3 sets
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