Berserker log

[Loyster]

2/3

Overhead Press

 

warm up:

1x5 25kg

1x5 30kg

1x5 35kg

Main:

1x5 40kg

1x5 45kg

1x7 50kg

Pyramid:

1x5 45kg

1x5 40kg

BBB Bench

4x8 50kg

Accessories:

SS: Lateral raise/Front raise 6x10 

5x10 face pull

Cardio:

10 minute walk

[Loyster]

5/3

Deadlift

 

I feel so beat up. I still have some vicious DOMS from last thursday so I went in thinking i"d need to adjust my workout to cope with how I'm feeling. I was so right...

 

Warm up:

1x5 60kg

1x5 70kg

1x5 85kg

Main:

1x3 100kg

1x3 115kg

1x3 130kg - All I could manage without feeling like I was going to break in half today. Decided to pretend I like RPE. RPE 9 for sure!

Pyramid:

N/A - Lower back felt like death, so I decided to not deadlift anymore and move on to the next exercise

BBB Front Squat:

4x8 50kg

Accessories:

Bent over row: 5x10 50kg

Cardio:

1km run

Tabata Ropes

10 minute walk

 

So right now I stink of deep heat and failure. Tonight is bench though, so we'll see how successful tonight is! 

[Loyster]

6/3

Bench

 

Warm up:

1x5 

1x5

1x5

Main:

1x3 60kg

1x3 70kg

1x3 75kg

1x1 90kg

Pyramid:

1x3 70kg

1x3 60kg

 

No more weights because my lower back was feeling kind of beat up after this and I was scared of aggravating it by doing BBB and my accessory work. Went to do some cardio instead. The way it's feeling at the moment I'm thinking that squats might be out of the question considering it's a heavier week this week. I'm just going to play it by ear and see how I feel over the next 2 days.

 

Cardio:

5km run - Ok so probably not smart, but I just started running and felt better and better the further I went. By the time I got to 5km I figured that was enough

10 minute cool down walk

 

I might do a big arm workout tonight and another run. Just cause. 

 

[Loyster]

Ok so I'm hurt. I think I did something to my lower back. It's not bad so I'm going to give it a few days and go back on Monday. A few days of rest and a deload sounds like a plan to me

 

Sent from my SM-G950F using Tapatalk
 

[Loyster]

12/3

Deadlift

 

Still unsure of any injury so every set I used a belt just to help with the bracing

 

Warm up:

1x20 20kg (Just kept doing this until I warmed up basically. Wasn't sure how heavy I'd go... Hamstrings and butt were still feeling last weeks issues)

1x5 60kg (eh.)

1x5 70kg

1x5 85kg

Main:

1x5 110kg (eh. This was ok...)

1x3 120kg

1x1 135kg (Stopped at 1 and decided to not amrap just because I don't want to hurt anything. This felt strong though. I'm fairly happy with this)

BBB: Front Squat

4x8 57.5kg

Accessories:

Bent over rows: 4x8 50kg

Cardio:

10 minute walk

Recovery:

ALL OF THE FOAM ROLLING

 

No Pyramid sets again until next week. I was enjoying them but the added volume kicked my arse. I need to slowly add it in rather than going nuts all at once. I feel good though. 

[Loyster]

13/3

Bench 

 

Warm up:

1x5 35kg

1x5 40kg

1x5 50kg

Main:

1x5 65kg

1x3 75kg

1x5 80kg

Pyramid: I know what I said yesterday, but fuck it lol I can recover from bench

1x3 75kg

1x5 65kg

BBB: OHP

4x8 40kg Rest/Pause the last set to get them all in. I'm really attacking this aggressively at the moment.

Accessories:

Incline Bench: WEAK AF 4x8 30/40/50/60 - Last set was rest pause to get them all. I just couldn't do it. Weak link in my bench maybe?

Close grip Bench 4x8 55kg

Cable tricep work 6x15

Cardio:

1km run

Tabata ropes

1km walk

[Loyster]

14/3

 

Cardio:

10km run 57minutes

 

Furthest I've ever run in one go. 

[godjira1]

13 hours ago, Loyster said:

14/3

 

Cardio:

10km run 57minutes

 

Furthest I've ever run in one go. 

at your weight, that's a decent run time!

[Loyster]

at your weight, that's a decent run time!

Haha even with all the lost weight I definitely felt it in my joints today...

Half way through the c25k 10km version at the moment. 5210k? Hopefully I can cut that time down by the end of it. I might even do the half marathon version after that if it doesn't kill me. I haven't decided oin my actual goals yet for this year...

Sent from my SM-G950F using Tapatalk

[Loyster]

15/3

Squat

 

Back feeling good, but my legs weren't. Took so much warm up to squat at all today... Hamstrings are destroyed.

 

Warm up:

3x10 20kg

1x5 50kg

1x5 65kg

1x5 80kg

Main:

1x5 100kg

1x3 110kg

1x1 125kg

Pyramid:

1x3 110kg

1x5 100kg

BBB: Deadlift

4x8 80kg

Accessories:

N/A

Cardio:

10 minute walk (1km)

 

The first few sets caused some knee pain like I used to get, so I between sets was stretching and doing a lot of mobility drills. By the time I got to my main set there was no pain and everything seemed to click, but shit I was tired. I didn't have it in me to go amrap on the 1+ set. I just did a single and dropped the weight for some extra volume.

Feeling pretty good right now, but my hamstrings have some serious DOMS. Gym bag bouncing off them hurts.

[Loyster]

16/3

Overhead Press

 

Warm up:

1x5 25kg

1x5 30kg

1x5 35kg

Main:

1x5 45kg

1x3 50kg

1x1 60kg

Pyramid

1x3 50kg

1x5 45kg

BBB: Incline Bench

4x8 50kg

Accessories:

SS Side lateral raise/Front raise 6x10

Facepull: 5x10

Cardio:

1km run

1km walk

[Loyster]

19/3

Deadlift

 

Warm up:

1x5 60kg

1x5 75kg

1x5 90kg

Main:

1x5 95kg

1x5 110kg

1x7 125kg

Pyramid:

1x5 110kg

1x5 95kg

BBB: Front Squat

4x8 60kg

Accessories:

4x8 50kg Bent over row

Cardio:

1km walk

[Loyster]

21/3

Bench

 

Warm up:

1x5 35kg

1x5 45kg

1x5 55kg

Main:

1x5 55kg

1x5 65kg

1x10 75kg

Pyramid:

1x5 65kg

1x5 60kg - Couldn't be bothered changing the plates back to 55 lol

BBB: Overhead press

4x8 40kg

Accessories: Should of added more weight to these but I just wasn't feeling it today. Decided to keep them lighter and focus on form. 

Incline Bench: 4x8 50kg

Close grip Bench: 3x10 40kg

Cable tricep work:: 9x10 

Cardio:

1km run

Tabata Ropes

1km walk

[Loyster]

22/3

Squat

 

Warm up:

1x5 60kg

1x5 70kg

1x5 80kg

Main:

1x5 90kg

1x5 100kg

1x6 115kg

Pyramid:

1x1 100kg

Nope. Moved on to the next thing.

BBB: Deadlift (Heavy AF)

5x3 125kg Could of done 5x5. Hindsight, I should of done 5x5

Accessories:

N/A

Cardio:

1km run

1km walk

[Loyster]

23/3

Overhead Press

 

Warm up:

1x5 25kg

1x5 30kg

1x5 40kg

Main:

1x5 40kg

1x5 45kg

1x5 55kg

Pyramid:

1x5 45kg

1x5 40kg

BBB: Incline Bench

4x8 40/50/55/55kg

Accessories:

SS Lateral raise/Front raise 6x10

Shrugs: 5x10

BB Curls in the squat rack 3x10 20/30/35

Preacher curls: 5x10 10/20/25/30/10

Hammer curls: 3x10

Cardio:

1km run

1km walk

 

[Loyster]

26/3

Deadlift

 

Warm up:

1x5 60kg

1x5 80kg

1x5 90kg

Main:

1x3 105kg

1x3 120kg

1x3 135kg

Pyramid:

1x3 120kg

1x3 105kg

BBB: Front Squat:

4x8 60kg

Accessories:

Bent over row: 4x8 50kg

Cardio:

10 minute walk

 

[Loyster]

27/3

Bench

 

Warm up:

1x5 35kg

1x5 45kg

1x5 55kg

Main:

1x3 60kg

1x3 70kg

1x5 80kg

Pyramid:

1x3 70kg

1x3 60kg

BBB: Overhead press

5x5 45kg

Accessories:

Incline DB Bench: 4x8 25/27.5/30/32.5 (This was way easier than the last time I used DBs. I'm definitely progressing further than I thought

Close grip bench: 4x8 50kg

Tricep Work: 9x10

Cardio:

1km run

1km walk

[Loyster]

28/3

Squat

 

Warm up:

1x5 60kg

1x5 70kg

1x5 80kg

Main:

1x3 95kg

1x3 110kg

1x3 120kg

BBB: Deadlift

5x5 100kg

Accessories:

SS: Hamstring curl/leg extensiom

Cardio:

1km run

Tabata ropes

1km walk

[Loyster]

So I'm going away this weekend, and I think I'm going to take a week off and come back on the 9th before having another two weeks off for wedding+holiday.

 

I have absolutely zero motivation for pretty much anything at the moment. 

 

[Loyster]

I'm back! I can't decide on whether I'm going to squat, or deadlift tonight so I might go crazy and do both!

Stay tuned! Injury incoming! (not really though)

 

[Loyster]

Back... Again...

 

In the last 3 weeks away from the forum and the gym, I've managed to get married, have a honeymoon and have a first week back at work to get my shit organised to feel like I actually have time for the gym.

Keeping in mind that I've been away long enough that I won't be able to go too heavy without earth shattering bad DOMS I'm going to 5x5 at about 65% and go up in increments of 5-10% depending on how easy it is for the next few weeks before jumping back in to 5/3/1

 

Might be a good time to switch things up completely, but we'll see how I go.

 

I'm so excited to work out that it's disgusting.

[godjira1]

Congratulations!!! Re Marriage: it's too late to back out now so might as well enjoy it. (POV of a veteran).

[Loyster]

7/5

Squat!

 

Warm up and main:

1x10 20kg

1x5 60kg

1x5 60kg

1x5 70kg

1x5 75kg

1x5 90kg

5x1 105kg I'm actually pretty pleased with this, I didn't expect anything over 90 for the first time back in a few weeks!

Accessories:

Ham curls

Leg extension:

Cardio:

20 minute walk

Tabata Battle ropes

1.6km/1mi run

[Loyster]

I've got a number of workouts I didn't record, and quite frankly don't remember. Last night was fun though, so I'll record and explain

So over the next two weeks I'm going to max everything out to get a proper idea of where I'm at before I look at programming and where I'm at. I already feel stronger again being off keto, so I'm going to monitor that and try to keep up a decent 40c/40p/20f split. Man is it hard to eat enough carbs when you've sent like a year without them..

 

15/5

Deadlift HEAVY LIFT OF THE DEAD

 

1x5 70kg

1x5 80kg

1x3 90kg

1x5 110kg

1x3 130kg

1x2 140kg

1x1 150kg/330lbs - My grip was pretty messed up so I failed this the first time I tried it, so I went back and gripped the shit out of the bar and just ripped it as hard as I could. Held it for like 5 seconds at the top and everything felt incredible. Well, everything but my poor hands.

0x0 165kg - Obviously this is a bit of a stretch considering the most I've ever gripped is 150 (even if I did 2 reps). The silly thing is I think I can do this, but grip is an issue. Trying again in 4-5 weeks. Right now though I'll leave my 1rm where it is on my 5/3/1 app at 155kg

 

Bent over rows:

3x5 70kg - Little bit of cheating, but mostly strict. Feelin' strong man!

 

Heaps of other accessories and some cardio, but not worth recording until I know what I'm doing going forward

 

[Loyster]

I'm going to be brief but I feel like I need to get some of this out of my head and somewhere i can look back on and track.

Ok So the idea this week is to get an idea of where I'm at because I feel like my 1rm numbers aren't accurate. Turns out they are so I'm fuckin thrilled at the moment.

 

15/5

Bench Press

 

Work sets:

1x5 70kg

1x3 75kg

1x3 80kg

1x1 90kg - OK so this was hard, and I decided not to go on. I thought my face was going to explode getting this off my chest

 

16/5

Kettlebell hell

 

8kg bell because I haven't done much of this in the past

Figure eights

Goblet squats

1 handed swings

Turkish get ups

Renegade rows

1 legged deadlifts

Windmills

 

17/5

Squats

 

Work sets:

1x5 60

1x5 70

1x3 90

1x3 110

1x1 120

1x1 130

0x1 140kg - I could of got this, but I completely botched it. 130 was the easiest rep of the night and 140 felt like on my back, i just botched it during the descent. If I had of kept tight properly and not fallen forward I would of smashed it out of the park

 

 

1RMS:

Squat: 130kg (I haven't got it, and didn't have a second attempt) 

Bench: 90kg

Deadlift: 150kg

OHP: TBA (Hoping for 65kg)

 

My estimates were all 5kg heavier which I could of gotten, but didn't because I was trying to do one better. I'm pretty happy with this. Tonight is work drinks, so I might find a gym tomorrow and do the OHP. My shoulders and chest and lats are all way too sore to actually max tonight anyway I think.

 

Now the question is what program do I run?