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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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Sangoma
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Re: Human experiments

Post by Sangoma » Tue Jun 04, 2013 11:53 pm

BB pullovers:
30 kg x 8 x 5 sets

Military press:
30 kg x 10 x 4 sets

Rack pulls:
70 kg x 5
80 kg x 5 x 10 sets

Pumped like a gorilla!
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Re: Human experiments

Post by Sangoma » Wed Jun 05, 2013 9:58 am

5 June 2013

FSQ:
50 kg x 5
50 kg x 5 x 15 sets on the minute

I wonder what the quads are gonna feel like tomorrow...
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Re: Human experiments

Post by Sangoma » Fri Jun 07, 2013 9:05 am

Weighted dips:
15 kg x 10
30 kg x 10
15 kg x 10

BB push press:
20 kg x 10
50 kg x 5
60 kg x 5
65 kg x 3
60 kg x 5 x 3 sets

Tired today. Early awakening, two flights, not enough sleep, too much junk food...
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Re: Human experiments

Post by Sangoma » Sun Jun 09, 2013 10:41 pm

9 June 2013

Trap bar deadlift:
50 kg x 10
70 kg x 10
100 kg x 3 x 2 sets
110 kg x 1
115 kg x 1
120 kg x 1
125 kg x 1 (275 lbs, all time best)
90 x 5 x 8 sets
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Re: Human experiments

Post by Sangoma » Mon Jun 10, 2013 7:42 am

10 June 2013

Incline bench:
20 kg x 10
40 kg x 10
50 kg x 10
45 kg x 10
40 kg x 10 x 7

Sitting BB press behind neck:
20 kg x 10
25 kg x 10 x 7
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Re: Human experiments

Post by Sangoma » Thu Jun 13, 2013 10:19 am

13 June 2013

FSQ:
20 kg x 10
50 kg x 5
55 kg x 5
60 kg x 5 x 8 sets, rest 1'15"
60 kg x 10
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Re: Human experiments

Post by Sangoma » Sat Jun 15, 2013 7:42 am

15 June 2013

BB pullovers:
30 kg x 10
35 kg x 10 x 2 sets + 8 (close to failure)

Military press:
30 kg x 10
35 kg x 5
40 kg x 5
45 kg x 3
50 kg x 3
55 kg x 3
40 kg x 3 - stopped because of clicking in the neck

Rack pulls:
70 kg x 10
90 kg x 10
100 kg x 5
110 kg x 5 x 2 sets
90 kg x 10
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Re: Human experiments

Post by Sangoma » Mon Jun 17, 2013 7:46 am

17 June 2013

FSQ:
50 kg x 10
60 kg x 5
65 kg x 5 x 2 sets
55 kg x 10

Partial squats (xyphoid level):
70 kg x 5
100 kg x 5
110 kg x 5
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Re: Human experiments

Post by Sangoma » Tue Jun 18, 2013 9:00 am

18 June 2013

Weighted dips:
BW x 10
15 kg x 10
20 kg x 10 x 3 sets

BB push press:
40 kg x 10 x 5 sets
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Re: Human experiments

Post by Sangoma » Thu Jun 20, 2013 9:13 am

20 June 2013

Trap bar deadlift:
70 kg x 10
75 kg x 10
70 kg x 10 x 2 sets
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Re: Human experiments

Post by Sangoma » Sat Jun 22, 2013 8:26 am

22 June 2013

Incline bench:
40 kg x 10
50 kg x 5
60 kg x 5
65 kg x 3
70 kg x 3 x 3 sets
75 kg x 1
77.5 kg x 1
50 kg x 10 x 2 sets
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Re: Human experiments

Post by Sangoma » Thu Jun 27, 2013 11:20 am

27 June 2013

Biceps curls:
20 kg x 10

Biceps curls pronated grip:
20 kg x 10

Above done for rehab: I think I have right biceps tear. Hurts like hell for the last couple of months.

Front squat:
50 kg x 10
60 kg x 5
65 kg x 5 x 5 sets

Partial back squats (xyphoid):
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5
120 kg x 5
125 kg x 5
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Re: Human experiments

Post by DPR » Thu Jun 27, 2013 12:58 pm

Your training is looking really good. Keep it up! =D>

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Re: Human experiments

Post by Sangoma » Sat Jun 29, 2013 5:54 am

DPR wrote:Your training is looking really good. Keep it up! =D>
Thanks, DPR.
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Re: Human experiments

Post by Sangoma » Sat Jun 29, 2013 6:52 am

29 June 2013

BB pullovers:
20 kg x 10
30 kg x 10
35 kg x 8 x 3 sets

Military press:
35 kg x 10 x 3 sets

For some reason feeling weak in the press

Rack pulls:
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5
115 kg x 5
120 kg x 3
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Re: Human experiments

Post by Sangoma » Mon Jul 01, 2013 8:50 am

1 July 2013

BB thrusters:
20 kg x 10
30 kg x 10
35 kg x 10 x 2 sets
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Re: Human experiments

Post by Sangoma » Wed Jul 03, 2013 10:21 am

Weighted dips:
15 kg x 5
25 kg x 5
30 kg x 5
35 kg x 5
40 kg x 5
30 kg x 5 x 2 sets

BB push press:
40 kg x 5
45 kg x 5
50 kg x 5
60 kg x 5

Shit, painful clicking in the neck. Around C7, slightly to the left. Obviously too heavy for me this time.
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Re: Human experiments

Post by Sangoma » Sat Jul 06, 2013 6:05 am

6 July 2013

BB curls:
20 kg x 15 x 2 sets

Trap bar deadlift:
50 kg x 10
70 kg x 5
90 kg x 5
100 kg x 3
110 kg x 1
115 kg x 1
120 kg x 1
125 kg x 1
127.5 kg x 1

That was 10 out of 10 PRE. Got away with it this time, but shouldn't have done it. Personal best (280 lbs), though was hoping for better. Not feeling very strong today.
Last edited by Sangoma on Sat Jul 06, 2013 6:08 am, edited 1 time in total.
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Re: Human experiments

Post by Sangoma » Sat Jul 06, 2013 6:07 am

Last session was the end of the microcycle. From the next one I want to try the template similar to what was recently posted. First cycle - volume, second - intensity, then 1 week of either very light training or complete rest, in that order. Will post the results.
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Re: Human experiments

Post by Sangoma » Mon Jul 08, 2013 9:32 am

8 July 2013

Volume session. As per Mr Byrd the emphasis is on speed.

Incline bench:
20 kg x 10
40 kg x 10
50 kg x 10
50 kg x 7 x 5 sets
50 kg x 9 (forgot to count)
50 kg x 7 x 3 sets

Sitting BB press behind neck:
20 kg x 10
30 kg x 10 x 5 sets
35 kg x 9 (failure)

Feels terribly light, almost like throwing the weight rather than lifting. But I am sticking with the method.

High rack pulls, overhand grip (knee level):
70 kg x 10 x 5 sets

Shrugs:
70 kg x 10 x 2 sets
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Re: Human experiments

Post by Sangoma » Fri Jul 12, 2013 3:09 am

Actually, I want to change the template a little.

1st cycle: heavy lifting. Working up to a comfortable max in every exercise.
2nd cycle: volume. 5 - 10 sets of 5 - 10.
3rd cycle: rest-pause
1 week off or light activity

I miss the intensity of going to failure, and it seems that doing for one cycle out of three should be ok.
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Re: Human experiments

Post by Sangoma » Sun Jul 21, 2013 3:18 am

Was sick for almost two weeks. s I only managed the irst session of the cycle before falling ill I am starting the cycle from the beginning. Heavy cycle it is.
Also decided to do normal bench press instead of incline. Easier on the shoulders I think.

Bench press (5 cm board)
40 kg x 10
50 kg x 5
60 kg x 5
65 kg x 3
70 kg x 3
75 kg x 2 x 2 sets
60 kg x 5

Sittng press behind neck
30 kg x 5
40 kg x 5 x 3 sets

Standing triceps extensions
25 kg x 10 x 3 sets

High rack pulls
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 3
115 kg x 2
120 kg x 2
125 kg x 2
130 kg x 2
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Re: Human experiments

Post by Sangoma » Wed Jul 24, 2013 6:52 am

Not training as often as I would like to.

24 July 2013

BB biceps curls:
25 kg x 10 x 2 sets
Rehab, my right biceps tendon is better but far from 100 percent.

Front squat:
40 kg x 10
50 kg x 5
60 kg x 5
65 kg x 3
70 kg x 2
75 kg x 2
77.5 kg x 1
80 kg x 1
82.5 kg x 1
85 kg x 1 - my all time personal best in FSQ!

Could probably add another 2.5 kg, but decided to stay a little "hungry".
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Re: Human experiments

Post by baffled » Wed Jul 24, 2013 6:53 am

Nice job, Smet.
Whoever would overthrow the Liberty of a Nation, must begin by subduing the Freeness of Speech
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Re: Human experiments

Post by Blaidd Drwg » Wed Jul 24, 2013 7:46 am

Smet wrote: 85 kg x 1 - my all time personal best in FSQ!
Could probably add another 2.5 kg, but decided to stay a little "hungry".

Nice Job and a smart move as well.
"He who knows only his own side of the case knows little of that." JS Mill

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