Stevie's Journal

Discussion in 'Public Journals' started by Stevie Campbell, Dec 24, 2021.

  1. Stevie Campbell

    Stevie Campbell Well-Known Member

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    09/01

    Axle deadlifts
    85kg x 5
    105kg x 5

    115kg x 3
    132.5kg x 3
    150kg x 6

    Front squats
    50kg x 5
    60kg x 5

    75kg x 3
    87.5kg x 3
    97.5kg x 3

    Landmine rows
    30kg x 15
    40kg x 12

    The strap using for these was starting to rip so binned these. Think ive got a solution for next time.

    Face pulls
    15kg x 25
    15kg x 25
    20kg x 20

    Called it there, stomach a bit off today.
     
    #46
  2. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Sat 12/01

    Supposed to be events but with personal bits popping up was short on time plus there were workmen out front all day. Still done DB and log, forgot last Sat that log was 531. Will keep that and drop 531 on OHP. Save my shoulders.

    Log Press
    45kg x 3
    50kg x 3

    (Work sets each rep is cleaned)
    57.5kg x 3
    65kg x 3
    72.5kg x 3

    DB Press (Left arm)
    35kg x 3
    40kg x 3
    45kg x 3

    Picked up MAG grip style handles so had a play about with these. Using a pretty basic pulley system so hopefully should work.

    Lat Pulldown (40kg on pulley, 10 reps each)
    Mag 1 (Supinated) - really good
    Mag 1 (Pronated) - good, but not as good.
    Mag 2 - really good
    Mag 3 - really good
    Mag 4 - really good, maybe better than 3?
    Mag 5 - too wide for me

    Cable Row (High to mid chest, 40kg, 10 reps each)
    Mag 1 - neither pro or supinated. just cant pull elbows back far enough
    Mag 2 - better as long as pulling to right height
    Mag 3 - really on to something here, for rear delts
    Mag 4 - also really good, more traps
    Mag 5 - not terrible, still bit wide, forearms tired before anything else

    Standing pull (almost to imitate face pulls, 20kg on pulley, 10 reps each)
    mag 1 (supinated) crap, no ROM.
    mag 1 (pronated) crap, no ROM.
    mag 2 - crap, no ROM
    mag 3 - now we're talking
    mag 4 - also really good, but slightly different
    mag 5 - not bad, still too wide, used forearms most.
     
    Last edited: Feb 14, 2022
    #47
  3. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Monday 14th Feb

    Week 3 of this 531 cycle. Not going to be so strict in how to break the days up, as long as all 4 lifts get done.

    Lifts will be Camber swiss bench, front squat, axle deadlift, log ohp.

    Giant DB also in on log days, will try the 531 percentages to see if this is viable for continued progression. Will add in yoke and farmers when possible. On to todays session;

    Ex Bench
    50kg x 5
    60kg x 8

    75kg x 5
    85kg x 3
    95kg x 7 (meant to be 1)

    Incline camber bench
    20kg x 10
    40kg x 10
    50kg x 10
    60kg x 10

    axle Z press
    35kg x 5
    40kg x 5
    45kg x 5

    Viking landmine press superset with mag 1 (supinated) lat pulls. weight plate only counted on landmine

    20kg x 15 / 20kg x 15
    30kg x 15 / 30kg x 15
    40kg x 12 / 35kg x 15

    Mag 3 lat pulls superset with db fly
    40kg x 12 / 10kg x 20
    50kg x 12 / 12.5kg x 15
    **60kg x 12 / 12.5kg x 15

    **took a bit farting about with geting this set up right. need a seatbelt or something.

    Mag 4 High to Low Cable Row SS banded triceps
    40kg x 15 / red band, 25 each arm
    50kg x 15 / red band, 25 each arm
    60kg x 10 / red band, 25 each arm

    Mag 5 standing face pull SS side raises
    30kg x 25 / 12.5kg x 10
    35kg x 25 / 10kg x 10
    35kg x 24 / 7.5kg x 12
    40kg x 22 / 5kg x 15

    cable are much better using proper handles. will continue tunkering with them to see what works.
     
    #48
  4. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Wednesday 16th

    Really not in the mood today.

    Front Squats
    20kg x 8
    40kg x 5
    60kg x 3

    80kg x 5
    92.5kg x 3
    102.5kg x 4

    Spent the rest of the session fannying around. Stumbled across a way to do a belt squat with the landmine and with some refining could be really good. Couldn't count how many reps i did tinkering but my legs are shot.

    Also tried out using the mag handles for landmine barbell rows. The narrow grip ones are no bueno, just cant contract enough. wider ones are excellent though.

    Finally, found a way to attach mag grip to pull up bar so can do neutral grip pull ups. Can't do any other variations due to pains, took a few tweaks but felt goooood.

    Mag grip chin
    BW x 5 / 4 / 4

    Ill take that as i hadn't done them for years, plus im a good bit heavier now. Another accessory to throw in the mix.
     
    #49
  5. dirtyvest

    dirtyvest Moderator

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    I used to do landmine belt squats. I found a few ways of getting belt squats done over the lockdown months we had using pulleys, DB, BBs etc. Might have to bring them back in again soon
     
    #50
  6. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Not something Ive ever thought to do before mate but I can definitely see the benefit. A proper dipping belt would make it more comfy rather than just a bit of chain, digs in a bit. Only other thing would be to have something to stand my feet on to get more ROM and job would be done.

    Next on the list, find a way to batter hamstrings without my lower back giving me gip....
     
    #51
  7. dirtyvest

    dirtyvest Moderator

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    Yeah, I cobbled together a length of chain with my PLing belt, ad yes, I did tend to have to stand on something for better ROM when doing them landmine style
     
    #52
  8. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Axle deadlift
    85kg x 5
    105kg x 3

    125kg x 5
    142.5kg x 3
    157.5kg x 5

    Farmers holds
    70kg x 15s
    100kg x 15s

    Binned these are they're a pain to adjust as they're end loaded. not spending 15 minutes setting up/adjusting for 45s work, sod that.

    Mag 2 lat pull (neutral grip, sat on bench)
    20kg x 20
    30kg x 15
    40kg x 15
    60kg x 12

    Mag 3 cable high row SS reverse barbell curl
    40kg x 12 / 20kg x 15
    50kg x 12 / 20kg x 12
    60kg x 12 / 20kg x 10

    Mag 3 cable face pull SS barbell curl
    20kg x 15 / 20kg x 12
    20kg x 15 / 20kg x 12
    20kg x 15 / 20kg x 12

    Finally went back to lat pulls but with grip #1. rather than do it seated, done it on my knees on the floor, which helped immensely as I could pull my elbows further down.

    In typical fashion my mind wandered and I started tinkering. Mag grip #1 is actually really good for overhead tricep extensions. Can also use #3-5 for tricep pushdown, like a straight bar, normally and overhead. Then I tried using the Ex bar, close grip for floor press. There are 4 variations of hand positioning I ended up trying out, Im torn between two of them. So a few hundred unexpected reps on triceps I'd imagine.

    After saturdays press session I'll take the deload next week and spend time picking out what worked, what didn't, and try to put together a more solid plan for the next training cycle as far as accessories go.
     
    #53
  9. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Saturday 19th Feb

    Super short on time today, between working this morning and going out early afternoon, it was just bare necessities. Ground still too slippy for moving events.

    Log (single clean)
    45kg x 8
    52.5kg x 5

    Log (each rep cleaned)
    60kg x 5
    70kg x 3
    77.5kg x 2

    Not super pleased with that tbh. I feel I'm missing something, somewhere that is holding me back.

    Monster DB
    35kg x 5

    37.5kg x 5
    42.5kg x 3
    47.5kg x 3

    Landmine viking press (pronated grip)
    20kg x 10
    40kg x 10
    55kg x 0

    landmine came detached, all went to hell. Gave up.

    Side raise
    10kg x 20
    7.5kg x 20

    Next week will deload, re-adjust numbers, sort out accessories.
     
    #54
  10. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Tuesday 22nd

    109.4kg. Feeling flat, haven't been eating enough. Was closer to 112kg tail end of last week.

    'Deload' session. Might only fit 2 in this week which is ok, things have been all to pot so not stressing about training has been refreshing. All nice and light just to get blood moving, 90s rest between sets.

    Ex bench
    20kg x 15
    40kg x 15
    60kg x 15

    Axle press
    35kg x 8
    40kg x 8
    45kg x 8

    Done these off spotter arms, used the weight of it to force a stretch in front rack position. Lots of popping and cracking.

    Mag 1 kneeling lat pull
    40kg x 15
    50kg x 10

    Mag 2 kneeling lat pull
    50kg x 10
    50kg x 10

    Mag 4 face pulls
    20kg x 25

    Mag 3 face pulls
    20kg x 30

    Mag 3 tricep ext
    20kg x 25
    20kg x 20

    Mag 1 tricep ext
    20kg x 25

    DB Fly
    12.5kg x 25
    12.5kg x 15

    That was enough.
     
    #55
  11. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Friday 25th

    2nd deload session. Im terrible on deload weeks, so disinterested.

    Front squat
    20kg x 5
    40kg x 5
    50kg x 5

    60kg x 3 x 3

    Knees are killing me, very sore today.

    Chins (supinated mag grip)
    x 3
    x 3
    x 3

    Going to keep these in and try to build up. Surprisingly doesnt seem to aggravate any joints.

    Box jumps
    30cm x 5
    60cm x 5
    60cm x 5

    Hanging knee raise
    x 12
    x 15

    Finished with some technique work with barbell for cleans. Was out for less than an hour.
     
    #56
  12. dirtyvest

    dirtyvest Moderator

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    Some of my deload sessions only take about 20mins.... I'm not always that motivated for the sessions but I do like having a week where I still feel fresh after a session
     
    #57
  13. Stevie Campbell

    Stevie Campbell Well-Known Member

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    Yeah I agree with you mate, it's been quite nice this week not feeling battered!
     
    #58
  14. Stevie Campbell

    Stevie Campbell Well-Known Member

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    28th February 2022

    Back at it, new block. Had to be mindful of time, so 75 secs rest between sets, 90 secs between heaviest sets on bench.

    Ex Bar Bench Press
    40kg x 10
    50kg x 8
    60kg x 5

    72.5kg x 5
    85kg x 5
    95kg x 5

    Was expecting a bit more than this tbh.

    Landmine Viking Press
    20kg x 10
    30kg x 10
    40kg x 10
    50kg x 15

    Mag 1 Chin Ups (superset) DB Flies
    x 5 / 10kg x 15
    x 4 / 12.5kg x 12
    x3 / 12.5kg x 12

    Really need some heavier dumbbells. Won’t be spending anything on kit until the dogs surgery is paid up.

    Mag 3 Face Pulls
    20kg x 15
    30kg x 15
    30kg x 12

    Close Grip Ex Bar Floor press
    40kg x 15
    50kg x 15
    50kg x 10

    Battle ropes
    30 seconds on, 30 seconds off x 5
    15 seconds on, 30 seconds off x 5

    Fairly solid session. Pumped to all hell after the ropes; if it wasn’t for that I could have done more. It has been several months, so might take some getting used to. Doesn’t feel like too much effort in comparison to the jump in heart rate.

    I know I’ve said it before but I need to keep some form of cardio in, especially while I can’t do any yoke etc at weekends due to naff weather, and while we’re on greatly reduced walks with the dog. Will weigh in tomorrow and see where I’m at. Around 110kg would be ideal.
     
    #59
  15. Stevie Campbell

    Stevie Campbell Well-Known Member

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    March 1st - W1 D2

    Front squat
    40kg x 8
    50kg x 5
    60kg x 3

    72.5kg x 5
    85kg x 5
    100kg x 6

    Happy enough with that.

    Pause back squat (low bar)
    60kg x 5
    70kg x 5
    80kg x 5

    This was more to force a stretch than anything else, try and figure out where the discomfort comes from. Adjusted foot position a few times, will keep at it.

    Rear delt fly / Hammer curl
    7.5kg x 15 / 7.5kg x 15
    7.5kg x 12 / 7.5kg x 15
    7.5kg x 10 / 7.5kg x 12

    Hanging knee raises
    x 15
    x 15
    x 12

    Battle ropes
    15s on / 30s off x 8

    Bit easier today. Forgot to weigh in.
     
    #60