Lifting stuff up and putting it down again

[Cu Chulainn]

8/12/15

 

Back squat

3 x 3 x 75kg

 

Push press

6 x 2 x 47.5kg

 

Inverted row

3 x 10 x BW

 

Barbell curl

5 x 5 x 25kg

[Cu Chulainn]

10/12/15

 

Front squat

10 x 3 x 55kg

 

Strict press

3 x 8 x 40kg

 

Dumbbell row

5 x 5 x 20kg

 

Rack pull

5 x 3 x 90kg

 

Getting plenty of reps in to get this front squat form nailed down.  DB rows and rack pulls did a good job on my back.  All good.

[Cu Chulainn]

12/12/15

Zercher squat

3 x 3 x 55kg

Split jerk

3 x 3 x 47.5kg

Barbell curl

3 x 5 x 25kg

[Cu Chulainn]

14/12/15

 

Back squat

4 x 4 x 75kg

 

Push press

6 x 5 x 47.5kg

 

Inverted row

3 x 10 x BW

 

Barbell curl

5 x 5 x 27.5kg

 

Bit of a twinge in my right shoulder during presses, but other than that all good.

[Cu Chulainn]

16/12/15

 

Front squat

10 x 3 x 57.5kg

 

Strict press

3 x 9 x 35kg

 

Inverted row

3 x 10 x BW

 

Suitcase deadlift

5 x 3 x 45kg

[Cu Chulainn]

18/12/15

 

Back squat

2 x 5 x 75kg

 

Push press

2 x 5 x 50kg

 

Barbell curl

2 x 5 x 27.5kg

 

Short and sweet.

[Cu Chulainn]

I've decided to run the Practical Programming Novice Program for a while.  Chose it for its simplicity and the fact it includes chin ups and pull ups so getting a bit of upper back and arm work in there too.  That said, I can't do a full pull up yet and can only do one chin up, so I'll do negatives until I can.

 

Mon

Squat 3x5

Press/bench 3x5 (alternating)

Chin ups 3x sets to failure (adding weight once hitting 15 reps)

 

Wed

Squat 3x5

Press/bench 3x5 (alternating)

Deadlift 1x5/Power clean 5x3 (alternating)

 

Fri

Squat 3x5

Press/bench 3x5 (alternating)

Pull ups 3x sets to failure (adding weight once hitting 15 reps)

[Cu Chulainn]

21/12/15

Squat

3 x 5 x 75kg

Bench

3 x 5 x 50kg

Chin up (negatives)

4,3,3

Wow. It seems that my stick arms are no match for my chubby body. Plenty of work to do before I'm knocking out chin ups. Can't wait for pull up negatives on Fri! If anyone reads this log and has any advice, it's all welcome.

[Cu Chulainn]

23/12/15

 

Squat

3 x 5 x 77.5kg

 

Press

3 x 5 x 40kg

 

Deadlift

1 x 5 x 90kg

 

Probably started a bit light on press with this program. I felt I could've done 42.5kg or even 45kg.  I'll soon catch up though, so no biggie.

[Cu Chulainn]

25/12/15

 

Squat

3 x 5 x 80kg

 

Bench

3 x 5 x 52.5kg

 

Pull up (negatives)

Total disaster! Couldn't manage anything like a negative pull up. More like a barely controlled fall. I'm going to have to switch to inverted rows until I can manage.

 

Inverted row

10, 8, 7

[Cu Chulainn]

28/12/15

Squat

3 x 5 x 82.5kg

Press

3 x 5 x 42.5kg

Chin up

4, 4, 3

[Cu Chulainn]

30/12/15

Squat

3 x 5 x 85kg

Bench

3 x 5 x 55kg

Deadlift

1 x 5 x 100kg

[Cu Chulainn]

1/1/16

Squat

3 x 5 x 87.5kg

Press

3 x 5 x 45kg

Inverted row

10, 10, 8

[Cu Chulainn]

3/1/16

Squat

3 x 5 x 90kg

Bench

3 x 5 x 57.5kg

Chin up negatives

5,5,4

[Cu Chulainn]

6/1/16

 

Squat

3 x 5 x 92.5kg

 

Press

3 x 5 x 47.5kg

 

Deadlift

1 x 5 x 110kg

[Cu Chulainn]

8/1/16

 

Squat

3 x 5 x 95kg

 

Bench

3 x 5 x 60kg

 

Inverted row

3 x 10

 

Band pull aparts

3 x 10

 

Three weeks into Practical Programming and it feels great.  I suffer from a bit of program ADHD, but I'm managing to stick to this well and seeing some good progress on it (funny that!).  This workout I squatted 3x5 with what was my 1RM not too long ago.  I haven't benched in ages (I much prefer overhead press) but to be honest 60kg felt pretty easy.  Inverted rows are coming along a bit, but I'm still a long way off knocking out pull ups.  Still, Rome wasn't built in a day.

[Cu Chulainn]

11/1/16

Squat

3 x 5 x 97.5kg

Press

1 x 4 x 50kg

2 x 5 x 50kg

Inverted chins

3 x 10

Band pull aparts

3 x 10

My first missed reps on this program. Missed the last rep of my first set of presses, but then got mad about it and completed the next two sets. Suppose I'll just have to repeat 50kg on Friday. I threw everything at those presses though and had nothing left for negative chins, so I set the bar in the rack and did inverted chins instead.

[Cu Chulainn]

13/1/16

Squat

3 x 5 x 100kg

Bench

3 x 5 x 62.5kg

Deadlift

0 x 0 x 120kg

Band pull aparts

3 x 10

Got my squats into triple figures. Yay me! May have been at the expense of deadlift though. Boo! Don't know if it was too big a jump, or I was zonked after the squats, but the bar just would not move. By the time I had a few tries, I couldn't even muster enough up to knock out a lighter set. Disappointing.

[Cu Chulainn]

15/1/16

 

Squat

3 x 5 x 102.5kg

 

Press

3 x 5 x 50kg

 

Inverted rows

3 x 10

 

Band pull aparts

3 x 10

 

Redeemed myself after Monday's failure on press by getting all 15 reps at 50kg.  Felt hard though.

[Cu Chulainn]

18/1/16

 

My joints are struggling to keep up with the rest of my body increasing weight each workout, so this week I'm trying out a Texas Method style of workout (weekly increase) to give my knees, hips, back and elbows a bit of a break.  My lifts are clearly nowhere near anything requiring an intermediate program, but if I keep going much longer with workout to workout increases something's going to give.  I may go back to Practical Programming when I feel less beat up, or I may stay on Texas Method depending on how it goes. 

 

Volume day

 

Squat

5 x 5 x 90kg

 

Bench

5 x 5 x 55kg

 

Deadlift

3 x 5 x 95kg

 

Band pull aparts

3 x 10

 

Barbell curl

3 x 10 x 20kg

 

This felt pretty good.  It was still decent weight (for me) and the extra volume gave me a bit of work. 

[Cu Chulainn]

20/1/16

 

Recovery day

 

Front squat

3 x 5 x 55kg

 

Press

3 x 5 x 45kg

 

Band pull aparts

3 x 10

 

Barbell curl

3 x 10 x 20kg

[Cu Chulainn]

22/1/16

Intensity day

Squat

1 x 5 x 105kg

Bench

1 x 5 x 65kg

Deadlift

1 x 5 x 115kg

Band pull aparts

3 x 10

Barbell curl

3 x 10 x 20kg

[Cu Chulainn]

25/1/16

Volume day

Squat

5 x 5 x 90kg

Bench

5 x 5 x 57.5kg

Deadlift

3 x 5 x 102.5kg

Totally knackered. Will catch up on accessory stuff tomorrow.

[Cu Chulainn]

27/1/16

 

Recovery day

 

Squat

2 x 5 x 77.5kg

 

Press

3 x 5 x 45kg

 

Band pull aparts

3 x 10

 

Barbell curl

3 x 10 x 20kg

[Rookie]

Hey, just popped in to say I love the name of your battle log! Then I was blown away by your commitment and how settled into your workout regime you seem to be. I must feed off of your determination. Seriously, keep up the work.