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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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The Ginger Beard Man
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Re: Human experiments

Post by The Ginger Beard Man » Wed Jul 24, 2013 11:14 am

Nice work, Smet.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Mickey O'neil
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Re: Human experiments

Post by Mickey O'neil » Wed Jul 24, 2013 4:23 pm

Great job, Smet!

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Sangoma
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Re: Human experiments

Post by Sangoma » Sat Jul 27, 2013 7:18 am

27 July 2013

BB pullovers:
30 kg x 10
40 kg x 5 x 2 sets

Military press:
20 kg x 10
30 kg x 5
40 kg x 5
45 kg x 3
50 kg x 2
55 kg x 1
57.5 kg x 1. Also personal best, but nothing to boast about.

Rack pulls:
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 3
115 kg x 3
120 kg x 2
125 kg x 1 - this one is also best, I think. Doesn't feel like the limit either, but stopping now.

Surprised a bit, as I had a bad flu and am also trying to slimm down a little. In spite of this I am stronger.
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Sangoma
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Re: Human experiments

Post by Sangoma » Sat Jul 27, 2013 7:19 am

Thanks for cheering up, guys!BD, staying "a little hungry" is a lesson learned from you. Thanks.
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Re: Human experiments

Post by Sangoma » Mon Jul 29, 2013 9:28 am

29 July 2013

Chin-ups:
BW x 5 x 3 sets
Doing chins first time after a while. Being careful not to re-damage right biceps.

Partial squats (one notch blow xyphoid):
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5
120 kg x 3
125 kg x 2
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Sangoma
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Re: Human experiments

Post by Sangoma » Tue Jul 30, 2013 8:48 am

31 July 2013

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

BB push press:
40 kg x 5
50 kg x 5
60 kg x 5
65 kg x 2
70 kg x 2

That was the heaviest ever I lifted overhead, another PR.
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Sangoma
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Re: Human experiments

Post by Sangoma » Wed Jul 31, 2013 7:18 am

The most important thing I ever did in my training was to drop hard goals. Sure, I train for strength and good looks. But I don't have "squat this and this by that date" anymore. SInce I did this I am happier, injury free and, incidentally, stronger. It is surely different for everyone, but for me goals inevitably resulted in pressure and more attempts at weights heavier than I was ready for.

It has been said a few times that working out in the moderate intensity range is the answer to training. And this is what happened when I stopped worrying about goals. It is actually pleasant just to lift without much thought to an end, and occasional personal bests are a bonus. Another point to make: results come from consistency, and a single training session does not matter. So if I feel lousy I don't push myself, be it volume or intensity session, and stop where I feel I should.

Nothing new. Just writing it down in case I find myself struggling one day.
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Sangoma
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Re: Human experiments

Post by Sangoma » Mon Aug 05, 2013 8:59 am

5 August 2013

BB curl:
20 kg x 5
25 kg x 5
27.5 kg x 5
30 kg x 5


Trap bar deadlift:
50 kg x 5
70 kg x 5
90 kg x 3
100 kg x 2
110 kg x 1
115 kg x 1
120 kg x 1 - today's max.

End of the cycle. Next cycle - volume. Not sure how though, probably 30 - 50 reps per exercise per session. Suggestions are welcome.
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Re: Human experiments

Post by Sangoma » Thu Aug 08, 2013 11:21 am

8 August 2013

Bench press:
20 kg x 10
50 kg x 5
60 kg x 5
55 kg x 5 x 4 sets (fast)
55 kg x 10 x 3 sets

Standing triceps extensions:
25 kg x 10

SLDL:
50 kg x 10 x 2 sets
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Re: Human experiments

Post by Sangoma » Sun Aug 11, 2013 8:37 pm

12 August 2013

Early morning training: couldn't sleep.

Front squat:
20 kg x 5
40 kg x 5
50 kg x 5
60 kg x 5 x 5 sets
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Re: Human experiments

Post by Sangoma » Tue Aug 13, 2013 10:38 am

13 August 2013

BB pullovers:
30 kg x 10
35 kg x 10 x 2 sets

Military press:
20 kg x 10
30 kg x 10
40 kg x 7
40 kg x 5
35 kg x 8

Rack pulls:
70 kg x 5
90 kg x 5 x 4 sets
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Re: Human experiments

Post by Sangoma » Sun Aug 18, 2013 8:31 am

18 August 2013

Chinups:
BW x 5 x 5 sets

Partial squats (midway between xyphoid and umbilicus - nine holes from the top):
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5 x 3 sets
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Re: Human experiments

Post by Sangoma » Wed Aug 21, 2013 9:53 am

21 August 2013

Weighted dips:
25 kg x 5 x 5 sets

Push press:
40 kg x 5
50 kg x 5 x 5 sets
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Re: Human experiments

Post by Sangoma » Sun Aug 25, 2013 8:26 am

25 August 2013

Biceps curls:
20 kg x 5
25 kg x 5
30 kg x 5 x 4 sets

Trap bar deadlift:
70 kg x 5
90 kg x 5 x 5 sets
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Re: Human experiments

Post by Sangoma » Mon Aug 26, 2013 9:48 am

26 August 2013

New cycle. Want to stay with volume-ish workouts for the next cycle.

Incline bench:
20 kg x 10
40 kg x 10
50 kg x 5 x 5 sets

High rack pulls:
70 kg x 5
90 kg x 5
100 kg x 5 x 4 sets
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Re: Human experiments

Post by Sangoma » Mon Sep 02, 2013 7:52 am

2 September 2013

BB curls:
30 kg x 5 x 5 sets

Front squat:
40 kg x 5
50 kg x 5
60 kg x 5
65 kg x 5
60 kg x 5 x 3 sets
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Sangoma
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Re: Human experiments

Post by Sangoma » Thu Sep 05, 2013 10:04 am

5 September 2013

Military press:
20 kg x 10
40 kg x 5
45 kg x 5 x 2 sets
40 kg x 5 x 2 sets

Rack pulls:
70 kg x 5
90 kg x 5
100 kg x 5 x 4 sets
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Re: Human experiments

Post by Sangoma » Mon Sep 09, 2013 7:51 am

9 September 2013

Chinups:
BW x 7 x 4 sets

Partial squats (9 holes)
70 kg x 10 x 2 sets
90 kg x 10 x 2 sets
100 kg x 10

KB FSQ:
2 x 16 kg
10 x 1 sets
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Re: Human experiments

Post by Sangoma » Sat Sep 14, 2013 6:04 am

14 September 2013

Weighted dips:
BW x 10
20 kg x 5
25 kg x 5
30 kg x 5
35 kg x 5
30 kg x 5
25 kg x 10

BB push press
40 kg x 5
50 kg x 5
55 kg x 5 x 2 sets
50 kg x 5

BB shrugs:
70 kg x 10
80 kg x 10
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Re: Human experiments

Post by Sangoma » Mon Sep 16, 2013 11:04 am

16 September 2013

Biceps curls:
20 kg x 10
25 kg x 10
30 kg x 5
32.5 kg x 5 x 4 sets

Trap bar deadlift:
70 kg x 5
80 kg x 5
90 kg x 5
85 kg x 5 x 3 sets
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Re: Human experiments

Post by Sangoma » Thu Sep 19, 2013 10:07 am

19 September 2013

Bench press:
40 kg x 10
50 kg x 10
60 kg x 5
70 kg x 5 x 2 sets
60 kg x 5

KB snatch:
16 kg - 10L/10R

KB press::
2 x 16 kg: x 10

Standing triceps extensions:
25 kg x 5 x 1 sets

KB FSQ:
2 x 16 kg x 10 x 1 sets
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Re: Human experiments

Post by Sangoma » Sat Sep 21, 2013 6:21 am

21 September 2013

Rack pulls:
70 kg x 15 x 2 sets
75 kg x 15

Bench press:
45 x 15
50 x 13 x 2 sets

BB biceps curls:
25 kg x 13
22.5 kg x 13
20 kg x 10

BB calf raises:
70 x 15 x 3 sets
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Re: Human experiments

Post by Sangoma » Sun Sep 22, 2013 6:40 am

Last session was the first of the new template. I decided to do Big Beyond Belief program. Not sure if I will find the time to do it as frequently as prescribed, but the choice of exercises, sets and reps seems good enough. Planning to stick with it for at least one cycle (ramp one) then check the results. The template is available online: http://www.bigbeyondbelief.com/BigBeyon ... -eBook.pdf (I have the hard copy, I bought it in the nineties when I was living in South Africa). The number of sets increases and the rest intervals between sets decrease throughout the cycle, then deloading week follows. Here is my choice of exercises:

Session1.

Rack pulls
Bench press
Biceps curls
Standing calf raises

Session 2.

BB press
Standing triceps extensions
Front squat
Crunches

Session 3.

Chins
Dips
Trap bar deadlift
BB press
Standing calf raises
Biceps curls
Triceps extentions

Session 4.

Trap bar deadlift
Bench press
Rack pulls
BB press
Standing calf raises
Triceps extensions
Biceps curls
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Re: Mucking around with BBB

Post by Sangoma » Sat Sep 28, 2013 8:18 am

26 September 2013

BB press:
30 kg x 13
30 kg x 12
27.5 kg x 11

Triceps extensions:
22 kg x 13 x 3 sets

Front squat:
40 kg x 15
50 kg x 14 x 2 sets

Crunches:
15 x 3 sets
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Re: Mucking around with BBB

Post by Sangoma » Sat Sep 28, 2013 9:21 am

28 September 2013

Chins:
BW x 11
BW x 9

Weighted dips:
15 kg x 15 x 2 sets

Feeling very weak today, will call it a day.
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