Keys 2018 Log

K

Keys

Full Member
Background:

Had a good year last year. Came back from a long period off and made some good progress.

Had some injuries and inconsistency at the end of the year, and didn't train as much as needed

86k/5'10 weight and height

Best lifts last year

Strict OHP: 100k
Paused Bench: 150k
Deadlift: 245k
Squat: 155 x5

Aims:

Grow some muscle for the next 6 months, make substantial strength gains.

Keep eating clean with enough protein.
 
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Push

(Calves)

Paused Bench Press

Bar x
60 x5
80 x5
100 x5
120 x3
120 x2- touch and go
100 x5- as above
100 x5

Incline DB (medium incline)

40 x4
35 x6
30 x8

Pec Dec

58.5 x8,3,2 (rest paused)
49.5 x8,3,2,2

Side Laterals

10 x10
10 x10
10 x10

Rope Pressdown

40 x15
50 x15
60 x8*

*Elbows aching like mad when tried extensions so had to do these instead

** pressing power at 90% of best, expected as my weight is down quite a bit and 2 weeks no training
 
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@huntingground

Diet

2,800 calories initially
200g+ protein
Increase calories if no weight gain

All the usual peri protocols


Usually train with the missus on a Saturday too, usually some lighter work then

Have a proper periodised plan of attack for Sq/BP/DL

Didn't stick to the plan today though haha
 
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No plans to compete this year.. May change but focus is on getting in shape!

Need to lose some more fat before entering gaining phase, I wasn't as lean as I thought I was after bodyfat assessed.

Short term~ 12 week plan will be adjusted with this aim in mind.
 
Have been super busy with study but have an upper session body sorted for tomorrow, really looking forward to it... Not being able to train makes you really appreciate it when you can!

Expecting numbers to be down a bit but seeing as the next 12 weeks are all about getting into shape I just want to make a start.
 
Upper..

*Only work sets listed

Flat DB BP

50 x7
50 x4
47.5 x6

Incline fly

20 x12
20 x12
22.5 x8

Strict BB OHP (went too heavy)

75 x3
77.5 x2
65 x5

Cable Lateral Raise

22.5 x6,2,1 (rest pause)
17.5 x8

Chest Support Row

130 x6
120 x7

Neutral Grip Pull-up

BW x5
BW x5
BW x5

Dips

+ 40 x7
+ 40 x5

NB,

Am bodyweight: 85.5kg

Not a bad session, PB on Dumbell bench is 55s x7, but I was a fair bit heavier then.

Rest of the session was good, went a bit heavy on the strict press, wanted to see where strength was it. Will drop down to 3-4 sets of 5-8 next time
 
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First time back squatting in a month...

Squat

Bar 2 x
60 x5
80 x5
100 x5
120 x5
140 x3, form off
135 x5 better

Deadlift

60 x3,3
100 x3
140 x3
170 x2
200 x3

Wide/deep leg Press

Numerous warmups
240 x8
200 x12

Single leg ham curl

2 x warmups
40 x6
35 x8

Calf Sled

120 x12
120 x10
120 x10

Rope Pressdown

Up to 60 x8, triple drop

15 mins cardio

NB:

Haven't squatted for a month, squats felt hard but they will improve rapidly.

Best ever squat is 175 x5, there's months and months of work to get back there, but I will exceed that this year.

Bodyweight this morning was 84.7kg and waist was just above 34' taped at the belly button
 
Upper

Strict Press

Bar x
40 x5
55 x5
65 x5, quick pace- working in
75 x4
65 x5
60 x6

Incline DB- paused

20 x5
30 x5
40 x5
45 x5
37.5 x8

Wide Grip Pullups

X 8
X 7
X 5
X 5

Pressdown

Multiple pyramid sets
85 x6,2,1 (RP)

Hammer Curl Machine

Warmups
20 x8
20 x8
20 x8, double drop

15 mins moderate cardio

NB:

Quick pace on the OHP hit my strength a little, have pressed 85 x5 before albeit at 10-14lb heavier bodyweight.

Rest of the workout was ok.

BW this AM: 84.7kg
 
IMG_5684.JPG


Here's how I currently look, not much training for a month and poor diet has left me detrained and downsized but thought I'd throw this up as a starting point
 
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Lower/legs

Hack Squat

40 x6
60 x6
80 x6
100 x6
80 x8

Leg Press

Pyramid up
260 x8
240 x12

Leg Extension

2 x warmups
45 x8
35 x9

Lying hamstring

2 x warmup
60 x6
40 x10

Calf work
Abs
15 mins moderate cardio.
 
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