Cyborg
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Ever thought about getting your natty test levels checked out mate?
Paul's slow and steady road to lean gains
- Thread starter PaulAnderson
- Start date
PaulAnderson
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PaulAnderson
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Thursday Session:
Plan for today was OHP, 3x3 @ 80%. Now I know all these figures are based off my current max's, but this one just feels light in comparison.
Strict Overhead Press:
1x3 @ 60kg
3x3 @ 72.5kg - literally blasted through these with 30-60 seconds rest. Tried to keep reps as fast as I could. I wouldn't say they were super easy, but it felt like three warm up sets.
Seated DB Shoulder Press:
3x5,5,4 @ 42kg
3x12,8,6 @ 25kg - pretty much straight on after the heavy sets.
Strength certainly drops off quickly. Same issue as last week. Had a strong 10 reps first set to the point I thought it might be a high rep set, then suddenly nothing, with two final grinders.
Mechanical Dropset Complex of:
Snatch Grip Press (Klokov Press):
1x15 @ 20kg
Behind Neck Press:
1x5 @ 20kg
Overhead Press:
1x3 @ 20kg
Second set:
Snatch Grip Press (Klokov Press):
1x15 @ 20kg
Behind Neck Press:
1x5 @ 20kg
Overhead Press:
1x1,2,1 @ 20kg - rest-paused
DB One Lateral Raises:
2x12, 10 @ 10kg
Superset with Cable Lateral Raises (arm behind back):
2x10 @ 1 - probably a bit light, but tried to do them explosively
Cable Rope Crunches:
1x20 @ full stack -2 (can't remember the weight)
2x12, 7 @ full stack
1x8 @ full stack - 1
Supersetted with bodyweight pull-ups:
3x5 - 2 second pause at the top.
The pull-up station by the cables is too low, so you bang your head on the ceiling, so I decided to just pull-up slowly, hold myself with my head against the ceiling and then lower controlled. Seemed to do the job. Certainly seemed to get a good burn in the back and abs. Tri's were also fried, and I could feel them screaming during the hold too.
PT complemented me on my back and traps today too, so the extra back work might be starting to pay off. Might have just been the stringer though. :'(
Plan for today was OHP, 3x3 @ 80%. Now I know all these figures are based off my current max's, but this one just feels light in comparison.
Strict Overhead Press:
1x3 @ 60kg
3x3 @ 72.5kg - literally blasted through these with 30-60 seconds rest. Tried to keep reps as fast as I could. I wouldn't say they were super easy, but it felt like three warm up sets.
Seated DB Shoulder Press:
3x5,5,4 @ 42kg
3x12,8,6 @ 25kg - pretty much straight on after the heavy sets.
Strength certainly drops off quickly. Same issue as last week. Had a strong 10 reps first set to the point I thought it might be a high rep set, then suddenly nothing, with two final grinders.
Mechanical Dropset Complex of:
Snatch Grip Press (Klokov Press):
1x15 @ 20kg
Behind Neck Press:
1x5 @ 20kg
Overhead Press:
1x3 @ 20kg
Second set:
Snatch Grip Press (Klokov Press):
1x15 @ 20kg
Behind Neck Press:
1x5 @ 20kg
Overhead Press:
1x1,2,1 @ 20kg - rest-paused
DB One Lateral Raises:
2x12, 10 @ 10kg
Superset with Cable Lateral Raises (arm behind back):
2x10 @ 1 - probably a bit light, but tried to do them explosively
Cable Rope Crunches:
1x20 @ full stack -2 (can't remember the weight)
2x12, 7 @ full stack
1x8 @ full stack - 1
Supersetted with bodyweight pull-ups:
3x5 - 2 second pause at the top.
The pull-up station by the cables is too low, so you bang your head on the ceiling, so I decided to just pull-up slowly, hold myself with my head against the ceiling and then lower controlled. Seemed to do the job. Certainly seemed to get a good burn in the back and abs. Tri's were also fried, and I could feel them screaming during the hold too.
PT complemented me on my back and traps today too, so the extra back work might be starting to pay off. Might have just been the stringer though. :'(
PaulAnderson
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Friday Session:
Today was meant to be arms, abs, stretching and bag work. I was a little disappointed that I didn't get a lot of squatting done this week though, so I thought I'd start with Squats. I thought if I got a couple of sets in at 100kg to failure, it'd be good enough and then I could move on. Didn't go to plan, so ended up doing:
High Bar Back Squat:
1x10 @ 20kg (bar)
2x5 @ 60kg
1x3 @ 80kg
3x10 @ 100kg
3x3 @ 100kg - paused reps
Legs felt a little tight, so thought I'd start with just the bar and do a few more warm-up sets.
First set of 100kg I got to 8 reps before needing a little air, then hit the final two reps. Slightly disappointed after racking it that I could have probably rest-paused a few more reps. I didn't consider that a true set to failure, so feel a failed target on the first set. Decided from there to do 3 sets of 10 instead.
Second set felt better. Hit 10 reps straight. Final set was 6-2-2 rest-paused.
Just as I started to strip the bar, I reconsidered quitting and decided to go for a few sets of paused reps. I didn't fancy any more higher reps sets as my lower back was starting to feel tired and didn't want form to break down. The triples paused felt ok, but were grunters.
Ended up finishing with some stretching and bag work. Did a few bridges and head bridges which strangely seemed to help my lower back recover.
Today was meant to be arms, abs, stretching and bag work. I was a little disappointed that I didn't get a lot of squatting done this week though, so I thought I'd start with Squats. I thought if I got a couple of sets in at 100kg to failure, it'd be good enough and then I could move on. Didn't go to plan, so ended up doing:
High Bar Back Squat:
1x10 @ 20kg (bar)
2x5 @ 60kg
1x3 @ 80kg
3x10 @ 100kg
3x3 @ 100kg - paused reps
Legs felt a little tight, so thought I'd start with just the bar and do a few more warm-up sets.
First set of 100kg I got to 8 reps before needing a little air, then hit the final two reps. Slightly disappointed after racking it that I could have probably rest-paused a few more reps. I didn't consider that a true set to failure, so feel a failed target on the first set. Decided from there to do 3 sets of 10 instead.
Second set felt better. Hit 10 reps straight. Final set was 6-2-2 rest-paused.
Just as I started to strip the bar, I reconsidered quitting and decided to go for a few sets of paused reps. I didn't fancy any more higher reps sets as my lower back was starting to feel tired and didn't want form to break down. The triples paused felt ok, but were grunters.
Ended up finishing with some stretching and bag work. Did a few bridges and head bridges which strangely seemed to help my lower back recover.
PaulAnderson
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Watching the videos back my rest-pauses weren't as long as they felt.
Interestingly I notice my form is different from warm-ups to working sets with knees wider for warm-ups.
https://instagram.com/p/-B0ZHlsZOM/
I've also picked up on a few annoying habits I seem to have.
Interestingly I notice my form is different from warm-ups to working sets with knees wider for warm-ups.
https://instagram.com/p/-B0ZHlsZOM/
I've also picked up on a few annoying habits I seem to have.
PaulAnderson
Top Contributor
Monday Session:
Today's targets were 3x2 @ 90%.
High Bar Back Squat:
1x5 @ 60kg
1x5 @ 80kg
1x2 @ 100kg
1x1 @ 110kg
3x2 @ 125kg
Squat felt good today. No worries I'd miss a rep.
Flat Barbell Bench Press:
1x5 @ 60kg
1x5 @ 80kg
1x2 @ 100kg
1x1 @ 110kg
3x2 @ 125kg
Bench felt light up to and including the 110kg. The 125kg was an eye opener though. First set felt comfortable, but heavy. Second set the second rep was ugly. Third set, both reps weren't great.
Weighted Overhand Pull-ups:
1x3 @ 10kg
3x2 @ 20kg
High Bar Feet Together Squats:
3x3 @ 100kg paused reps
These felt good. It's a nice feeling being able to "play" with 100kg squats now. I wouldn't say these were long pauses, just long enough to take momentum out the lift. I was happy with form and mobility though.
Today's targets were 3x2 @ 90%.
High Bar Back Squat:
1x5 @ 60kg
1x5 @ 80kg
1x2 @ 100kg
1x1 @ 110kg
3x2 @ 125kg
Squat felt good today. No worries I'd miss a rep.
Flat Barbell Bench Press:
1x5 @ 60kg
1x5 @ 80kg
1x2 @ 100kg
1x1 @ 110kg
3x2 @ 125kg
Bench felt light up to and including the 110kg. The 125kg was an eye opener though. First set felt comfortable, but heavy. Second set the second rep was ugly. Third set, both reps weren't great.
Weighted Overhand Pull-ups:
1x3 @ 10kg
3x2 @ 20kg
High Bar Feet Together Squats:
3x3 @ 100kg paused reps
These felt good. It's a nice feeling being able to "play" with 100kg squats now. I wouldn't say these were long pauses, just long enough to take momentum out the lift. I was happy with form and mobility though.
PaulAnderson
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PaulAnderson
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Wednesday Session:
Today was Deadlift day with @TBLifter, @smmcewan and another guy from work.
Plan for me was 3x2 @ 180kg (well, 184kg).
Deadlift:
1x3 @ 60kg
1x3 @ 100kg
1x3 @ 143kg
1x1 @ 165kg
3x2 @ 184kg - Reps felt ok. I got through the doubles ok, but certainly wouldn't have been happy with anything more today.
After deadlift it was decided we'd squat. They are all bigger squatters than me, and all started at 100kg. I didn't have my squat shoes with me being deadlift day so didn't plan on doing too much.
High Bar Back Squat:
1x3 @ 100kg
Squatting in different shoes felt a little strange as I was a little worried it wouldn't help my progress, so I opt'd to swap for feet together squats again. I was actually interested to see if I had the mobility to do them with flat shoes anyway.
Feet Together High Bar Back Squat:
3x3 @ 100kg - paused reps.
I wouldn't call it the most productive session I've had, but with four guys training together it was never going to be intense.
I'm training tomorrow and Friday anyway, so this was more just a bit of fun today.
Today was Deadlift day with @TBLifter, @smmcewan and another guy from work.
Plan for me was 3x2 @ 180kg (well, 184kg).
Deadlift:
1x3 @ 60kg
1x3 @ 100kg
1x3 @ 143kg
1x1 @ 165kg
3x2 @ 184kg - Reps felt ok. I got through the doubles ok, but certainly wouldn't have been happy with anything more today.
After deadlift it was decided we'd squat. They are all bigger squatters than me, and all started at 100kg. I didn't have my squat shoes with me being deadlift day so didn't plan on doing too much.
High Bar Back Squat:
1x3 @ 100kg
Squatting in different shoes felt a little strange as I was a little worried it wouldn't help my progress, so I opt'd to swap for feet together squats again. I was actually interested to see if I had the mobility to do them with flat shoes anyway.
Feet Together High Bar Back Squat:
3x3 @ 100kg - paused reps.
I wouldn't call it the most productive session I've had, but with four guys training together it was never going to be intense.
I'm training tomorrow and Friday anyway, so this was more just a bit of fun today.
PaulAnderson
Top Contributor
Thursday Session:
Flying solo today as @smmcewan can't make it today.
The plan was 3x2 @ 80kg today, so thought I'd just get it out the way.
Strict Overhead Press:
1x5 @ 60kg
1x2 @ 70kg
3x2 @ 80kg - Not really challenging. I'd say it felt harder than it should, and there was no way I'd have got 5 reps out on my first set, but I'm sure I could have had comfortable 4's or 3's without much problem.
Mechanically loaded drop set of:
- Snatch Grip Press (Klokov Press)
- Behind Neck Press
- Overhead Press:
2x5,5,5 @ 40kg
1x3,3,1 @ 40kg
2x5,5,5 @ 20kg
2x4,4,4 @ 20kg
It's surprising how fatiguing this is. 40kg seems so light for any of these, but by the time you get to the overhead press it's a real grind on the last few reps.
One Arm DB Lateral Raises:
2x10 @ 10kg
Barbell Reverse Curl (thumbs over bar) superset with Barbell Curl:
1x15,10 @ 20kg
1x12,8 @ 20kg
Rope Face Pulls:
3x15,12,10 @ 6
Lat Pulldown:
3x8 - not sure of weight. Didn't even look. Just jumped on and did reps to the last good rep on the first set.
Rope Hammer Curls:
3x12,10,8 @ 16.25
Rope Crunches:
1x15 @ 41.25
3x10 @ 43.75
Flying solo today as @smmcewan can't make it today.
The plan was 3x2 @ 80kg today, so thought I'd just get it out the way.
Strict Overhead Press:
1x5 @ 60kg
1x2 @ 70kg
3x2 @ 80kg - Not really challenging. I'd say it felt harder than it should, and there was no way I'd have got 5 reps out on my first set, but I'm sure I could have had comfortable 4's or 3's without much problem.
Mechanically loaded drop set of:
- Snatch Grip Press (Klokov Press)
- Behind Neck Press
- Overhead Press:
2x5,5,5 @ 40kg
1x3,3,1 @ 40kg
2x5,5,5 @ 20kg
2x4,4,4 @ 20kg
It's surprising how fatiguing this is. 40kg seems so light for any of these, but by the time you get to the overhead press it's a real grind on the last few reps.
One Arm DB Lateral Raises:
2x10 @ 10kg
Barbell Reverse Curl (thumbs over bar) superset with Barbell Curl:
1x15,10 @ 20kg
1x12,8 @ 20kg
Rope Face Pulls:
3x15,12,10 @ 6
Lat Pulldown:
3x8 - not sure of weight. Didn't even look. Just jumped on and did reps to the last good rep on the first set.
Rope Hammer Curls:
3x12,10,8 @ 16.25
Rope Crunches:
1x15 @ 41.25
3x10 @ 43.75
PaulAnderson
Top Contributor
Friday Session:
The squat rack was busy when I got to the gym so I started with a quick warm up on back.
One Arm Row from Dead-stop:
2x5 @ 50kg
Squat rack was free.
Front Squat:
1x3 @ 60kg
1x3 @ 80kg
1x3 @ 100kg
1x3 @ 120kg - please with this considering I haven't been front squatting a while because of my wrist.
Feet Together Back Squat (with a pause):
2x3 @ 110kg - amazed how easy these felt.
1x3 @ 120kg
1x1 @ 130kg
2x1 @ 135kg - something is wrong here?!?! This felt easier than my normal high bar back squat at this weight.
High Bar Back Squat:
1x8 @ 110kg
1x5 @ 110kg
Seated Cable Row:
1x15 @ 41.25
3x10 @ full stack - full range of motion died off around the 8th rep on the second set, and the 6th on the final set. Continued on to hit the 10 reps though. Squeeze and Pause at each rep.
I felt really pleased with the squatting today. Lost count how many times I've squatted this week, but it all feels good. Really happy with a feet together squat of 135kg too.
The squat rack was busy when I got to the gym so I started with a quick warm up on back.
One Arm Row from Dead-stop:
2x5 @ 50kg
Squat rack was free.
Front Squat:
1x3 @ 60kg
1x3 @ 80kg
1x3 @ 100kg
1x3 @ 120kg - please with this considering I haven't been front squatting a while because of my wrist.
Feet Together Back Squat (with a pause):
2x3 @ 110kg - amazed how easy these felt.
1x3 @ 120kg
1x1 @ 130kg
2x1 @ 135kg - something is wrong here?!?! This felt easier than my normal high bar back squat at this weight.
High Bar Back Squat:
1x8 @ 110kg
1x5 @ 110kg
Seated Cable Row:
1x15 @ 41.25
3x10 @ full stack - full range of motion died off around the 8th rep on the second set, and the 6th on the final set. Continued on to hit the 10 reps though. Squeeze and Pause at each rep.
I felt really pleased with the squatting today. Lost count how many times I've squatted this week, but it all feels good. Really happy with a feet together squat of 135kg too.
PaulAnderson
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PaulAnderson
Top Contributor
Monday Session:
Today was 3x1 @ 95%. So that's 130kg for both bench and squat. I didn't have any concerns about squat today, but I was expecting the bench to be tough.
Flat Barbell Bench:
1x5 @ 60kg
1x5 @ 80kg
1x2 @ 100kg - This felt heavy today.
1x1 @ 110kg - easy enough so jumped straight on with 120kg
1x1 @ 120kg - again easy so jumped straight on for my first single.
3x1 @ 130kg - No issues in the end. No spotter, and no doubts I'd make all three after the first one.
High Bar Back Squat:
1x5 @ 60kg
1x5 @ 80kg
1x1 @ 100kg
1x1 @ 120kg
3x1 @ 130kg - pretty straight forward and all over pretty quickly. I was working in with a guy doing 5 sets of 10 @ 60kg, so ended up doing two of my sets between each one of his.
Feet together Squat:
1x1 @ 100kg
1x1 @ 120kg
3x1 @ 140kg - Not only a new squat PB, but I repeated the PB for another two singles. Crazy how much stronger I feel with feet together. I had an easy 145kg there at least.
Overhand Pull-ups:
3x10,5,4 @ bw
Seated Cable Row:
3x10 @ 48.75 (full stack)
Today was 3x1 @ 95%. So that's 130kg for both bench and squat. I didn't have any concerns about squat today, but I was expecting the bench to be tough.
Flat Barbell Bench:
1x5 @ 60kg
1x5 @ 80kg
1x2 @ 100kg - This felt heavy today.
1x1 @ 110kg - easy enough so jumped straight on with 120kg
1x1 @ 120kg - again easy so jumped straight on for my first single.
3x1 @ 130kg - No issues in the end. No spotter, and no doubts I'd make all three after the first one.
High Bar Back Squat:
1x5 @ 60kg
1x5 @ 80kg
1x1 @ 100kg
1x1 @ 120kg
3x1 @ 130kg - pretty straight forward and all over pretty quickly. I was working in with a guy doing 5 sets of 10 @ 60kg, so ended up doing two of my sets between each one of his.
Feet together Squat:
1x1 @ 100kg
1x1 @ 120kg
3x1 @ 140kg - Not only a new squat PB, but I repeated the PB for another two singles. Crazy how much stronger I feel with feet together. I had an easy 145kg there at least.
Overhand Pull-ups:
3x10,5,4 @ bw
Seated Cable Row:
3x10 @ 48.75 (full stack)
PaulAnderson
Top Contributor
Wednesday Session:
Deadlift day with @smmcewan again. The plan for today for me was 3x1 @ 95% (192kg).
Deadlift:
1x5 @ 60kg
1x5 @ 100kg
1x3 @ 143kg
1x1 @ 165kg
3x1 @ 192kg - Skipped a single at 184kg today as it seemed a bit too close to my working weight. First single felt heavy, but always does. After making the first single I knew I'd have the second. Third was tough though.
As I'm off Friday I thought I'd try to get some squatting in today instead so brought my squat shoes.
Front Squat:
1x3 @ 60kg
1x3 @ 102kg
1x1 @ 125kg
1x2 @ 110kg - hit the stops on the second rep which threw me for the third.
1x3 @ 100kg
Feet Together Back Squat (paused):
1x2 @ 125kg
1x5 @ 100kg
1x1 @ 125kg
1x1 @ 135kg - failed. I was a bit over confident with this one, and jumped straight in after the 125kg. Needed more rest.
I've logged these separately, but these were actually alternated with the front squat.
To be honest it was all a bit of a mess. I didn't have a plan, and seemed to be jumping up and down weight and reps. Should have just stuck to sets at a decent working weight.
Deadlift day with @smmcewan again. The plan for today for me was 3x1 @ 95% (192kg).
Deadlift:
1x5 @ 60kg
1x5 @ 100kg
1x3 @ 143kg
1x1 @ 165kg
3x1 @ 192kg - Skipped a single at 184kg today as it seemed a bit too close to my working weight. First single felt heavy, but always does. After making the first single I knew I'd have the second. Third was tough though.
As I'm off Friday I thought I'd try to get some squatting in today instead so brought my squat shoes.
Front Squat:
1x3 @ 60kg
1x3 @ 102kg
1x1 @ 125kg
1x2 @ 110kg - hit the stops on the second rep which threw me for the third.
1x3 @ 100kg
Feet Together Back Squat (paused):
1x2 @ 125kg
1x5 @ 100kg
1x1 @ 125kg
1x1 @ 135kg - failed. I was a bit over confident with this one, and jumped straight in after the 125kg. Needed more rest.
I've logged these separately, but these were actually alternated with the front squat.
To be honest it was all a bit of a mess. I didn't have a plan, and seemed to be jumping up and down weight and reps. Should have just stuck to sets at a decent working weight.
pasta & pita for sunday dinner? would divorce immediately