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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    27th March

    Week 3 - Day 1 - Press A

    BB muscle clean and strict press
    60kg x 4 x 3

    Easy enough.

    Single arm DB strict press
    21kg x 7 / 7
    23kg x 7 / 7
    28.5kg x 5 / 5

    Close grip ex floor press
    60kg x 8
    80kg x 5 x 5

    Neutral incline db press
    26kg x 4 x 8

    Incline DB fly
    12.5kg x 12
    16kg x 12
    16kg x 12

    Face pull (strap)
    30kg x 4 x 12

    Decline push ups
    x30

    called it there, elbow was bugging me from exercise 2, not sure why. Really happy with how c+p felt tho.
     
    #76
  2. Stevie Campbell

    Stevie Campbell Well-Known Member

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    28th March
    Week 3 - Day 2 - Deadlifts

    Axle deadlifts
    85kg x 5 (double overhand)
    115kg x 5 (mixed grip)
    130kg x 5 (figure 8's traps on)
    142.5kg x 5 x 3

    Double paused axle deadlifts
    85kg x 3 x 5

    Feeling a bit sick here, not sure why.

    Mag 1 lat pulls
    40kg x 15
    50kg x 15
    60kg x 12

    DB rows
    23.5kg x 15
    33.5kg x 12

    That was enough for today. Was short on time due to work.
     
    #77
  3. Stevie Campbell

    Stevie Campbell Well-Known Member

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    31st March

    Week 3 - Day 3 - Press B

    Really short on time today, plus barely eaten. Knees are still shot, after two days driving im fairly sure thats something to do with it as theyre really bad today.

    Log clean and push press
    45kg x 5
    50kg x 5
    55kg x 3
    62.5kg x 2

    67.5kg x 3 x 2
    72.5kg x 1 (and then additional 2 press only as things felt good)

    Moved alright tbf.

    BB ohp strict press
    30kg x 5
    40kg x 5
    50kg x 3

    65kg x 4 x 2
    67.5kg x 2

    supersetted working sets with mag grip chins
    2/3/3/3/3

    Then threw together a bunch of front raises, side raises, rear delt flies. No real structure, just until it hurt.
     
    #78
  4. Stevie Campbell

    Stevie Campbell Well-Known Member

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    2nd April

    Week 4 - Day 1 - Press A

    Power clean and strict press
    (1 clean + 4 presses = 1 set)

    52kg x 4 x 1+4

    Light axle split jerk
    35kg x 3
    45kg x 4 x 4

    These are fun, but the foam flooring started to come up, so ill swap out for push jerks until I get the flooring redone.

    Close grip ex floor press
    60kg x 8
    75kg x 6 x 6

    DB flat bench
    20kg x 10
    25kg x 10
    25kg x 10

    Will swap this out for barbell as dont have the weights to load the dumbbell handles up enough.

    Single arm overhead DB tricep extension
    5kg x 12
    7.5kg x 12
    7.5kg x 12

    Not sure about these, shearing feeling in left elbow.

    Face pulls
    20kg x 3 x 15

    Tricep kickbacks
    5kg x 12
    7.5kg x 12
    7.5kg x 12

    nah.
     
    #79
  5. Stevie Campbell

    Stevie Campbell Well-Known Member

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    4th April

    Week 4 - Day 2(ish)?

    Wife tested positive for CV19, I was negative this morning but suspect its coming as I'm not feeling too peachy and everythings a bit achey. Decided to just do a lighter, full body session today to keep things moving.

    Back squat (1ct pause at bottom)
    40kg x 5
    50kg x 5
    60kg x 5
    60kg x 5
    60kg x 5

    Wanted to give these a go, still a bit achy in the knees on the way up.

    BB flat bench (2ct pause)
    40kg x 7
    50kg x 7
    60kg x 7
    70kg x 7
    70kg x 7

    Haven't done this in a while, felt okay apart from left elbow popping but sleeve helped. Already sweating and breathless.

    BB deadlift
    60kg x 5
    80kg x 5
    80kg x 5

    Really short on breath here so canned it.

    BB strict OHP
    30kg x 5
    40kg x 5
    50kg x 5
    50kg x 5

    DB hammer curl
    7.5kg x 20
    10kg x 15
    12.5kg x 12

    Tricep cable extension
    20kg x 20
    20kg x 20

    side delts
    5kg x 20
    5kg x 20

    More knackered than I should be after such little work.
     
    #80
  6. Stevie Campbell

    Stevie Campbell Well-Known Member

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    5th April

    Week 4 - Day 3 - Push B

    Still negative and actually feeling pretty good, trained in the evening for the first time in probably 5 years

    Axle push press (from rack)
    35kg x 5
    45kg x 5
    55kg x 3

    62.5kg x 5 x 4

    Quite strange without the momentum of a clean, was almost looking for it.

    Eccentric BB strict press (5 sec negative)
    47.5kg x 4 x 5

    Good for focusing on staying tight throughout the press and in front rack position. Slow negatives never make anything feel better, even when its light.

    Log rack holds (2 sec holds, off safety)
    77.5kg x 4 x 4

    Brutal. Everything squeezed as hard as possible.

    Muscle clean and strict press (clean each rep)
    32.5kg x 5 x 6

    Super light, but good to get the heart rate going. Knees a bit achy, maybe due to squatting yesterday.

    Single arm db press (each side)
    10kg x 12/10/10

    Not a bad finisher for shoulders.

    Dead hangs
    3 x 30s

    Planks
    3 x 30s
     
    #81
  7. Stevie Campbell

    Stevie Campbell Well-Known Member

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    7th April

    Week 5 - Day 1 - Push A

    Routines gone all to shit so trying to play catch up so I can start afresh from Monday, although this will mean I've pressed 3 times this week and done pretty much sod all else. At least if my shoulder starts playing up I'll know why. Also got a new pair of wrist wraps to replace my 10 year old ones that had lost all stiffness.

    BB power clean and strict press
    (1 clean and 3 reps = 1 set)
    60kg x 4 x 1+3
    60kg x 1 x 1+5

    Easy peasy. Wondering if I've undershot my 1rm, but will see program through and see how it goes.

    Axle push jerk
    35kg x 5
    45kg x 5
    55kg x 3

    67.5kg x 5 x 2

    Feeling snappy. Push jerks cause no problem with flooring as opposed to split jerks.

    Close grip ex floor press
    40kg x 5
    60kg x 5
    85kg x 3 x 3

    Barbell bench press
    60kg x 10
    70kg x 8
    80kg x 8
    80kg x 8

    Played around with hand positioning, prefer slightly narrower grip.

    Cable overhead tricep extension (mag 3)
    15kg x 25
    20kg x 20
    20kg x 18

    Cable tricep extension (mag 1 backwards)
    20kg x 20
    20kg x 15
    20kg x 12

    Face pulls (strap)
    20kg x 15
    20kg x 15
    20kg x 15
     
    #82
  8. Stevie Campbell

    Stevie Campbell Well-Known Member

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    9th April

    Week 5 - Day 2 - Press B

    This gets me back on track for starting week 6 next week. Think week 7 is a deload and I'm feeling I could use it.

    Axle push press
    35kg x 5
    45kg x 5
    55kg x 5
    65kg x 3

    72.5kg x 4 x 3

    Eccentric BB strict press (5 sec negative)
    55kg x 4 x 3

    Log rack holds (off safety's)
    90kg x 4 (2 sec holds)
    90kg x 4 (2 sec holds)
    90kg x 4 (2 sec holds)
    90kg x 1 (10 sec hold)

    Muscle clean and press
    40kg x 4 x 4

    Side raises
    7.5kg x 10 / 10 partials
    7.5kg x 10 / 10 partials

    Hanging ab crunch
    5 right / 5 straight / 5 right
    5 right / 5 straight / 5 right

    Hanging knee raises
    x 15
    x 15

    Got a tibialis bar so spent the rest of the session playing around with how to emulate a quad extension/hamstring curl. Figured can't be a bad idea to try do some leg isolation work. Didn't go terrible, but some tweaking required. Very footery.
     
    #83
  9. Stevie Campbell

    Stevie Campbell Well-Known Member

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    12th April

    Week 6 - Day 1 - Press A

    Last week in this three week block, things are getting a bit heavier now in terms of percentages. Looking forward to a deload now.

    BB power clean and strict press
    40kg x 3
    50kg x 3
    60kg x 3

    67.5kg x 4 x 1

    Feeling good.

    Axle push jerk
    35kg x 3
    45kg x 3
    55kg x 2
    65kg x 2
    75kg x 1

    80kg x 2 x 1
    80kg x 1 x 2

    Feeling really good. Resisted temptation to go off plan and go heavier. Ive made it 6 weeks without aggravating shoulders/elbows so maybe best not tempt fate.

    Close grip ex floor press
    60kg x 5
    70kg x 5
    80kg x 3

    80kg x 2 x 2 (this was meant to be 90kg, but wasnt paying attention)

    90kg x 2 x 2

    Considering this was meant to be 90%, felt okay, even with the extra set.

    Barbell bench press
    60kg x 6
    80kg x 6
    90kg x 6
    100kg x 6
    110kg x 6

    Happy at that consideeing haven't benched much lately. Surprisingly didnt annoy my shoulders.

    Cable tricep ext (Mag 1 backwards)
    30kg x 15
    20kg x 20

    Face Pulls (strap)
    20kg x 20
    20kg x 20

    Incline DB flies
    12.5kg x 15
    12.5kg x 15

    DB hammer curls
    12.5kg x 15
    12.5kg x 15
     
    #84
  10. Stevie Campbell

    Stevie Campbell Well-Known Member

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    14th April

    Week 6 - Day 2 - Pull

    Didn't really know what I wanted to achieve with this session, really cbf today.

    Tib bar ham curls
    Few sets of high reps just to get blood moving

    Tried back squats but even a few reps at 40kg was too painful. Not sure wtf is going on. Might need to bite bullet and see a physio. Hips, knees etc all super painful.

    BB deadlifts (double overhand, no strap/chalk)
    70kg x 6
    100kg x 6
    120kg x 3
    150kg x 3

    BB deadlifts (mixed grip, no strap, liquid chalk)
    180kg x 3
    200kg x 1
    220kg x fail

    Work to be done here, barely left the floor.

    BB RDL
    70kg x 3 x 8

    DB hammer curl
    12.5kg x 20
    12.5kg x 15
    12.5kg x 12

    Reverse barbell curl
    20kg x 10
    20kg x 10

    Mag 2 (close grip neutral) lat pull
    40kg x 10
    50kg x 10

    Mag 1 (close grip pronated) lat pull
    50kg x 10
    40kg x 10

    Mag 1 (close grip supinated) lat pull
    40kg x 10
    40kg x 10
     
    #85
  11. Stevie Campbell

    Stevie Campbell Well-Known Member

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    15th April

    Week 6 - Day 3 - Press B

    Axle push press
    35kg x 5
    45kg x 5
    55kg x 3
    65kg x 3

    75kg x 2 x 2
    77.5kg x 2
    80kg x 2 (was only meant to be 1 but the first felt good and wanted to see if it was a fluke. Seems not)

    Absolutely flew up today, feeling tremendous. Managed to keep it snappy all the way up, everything just kinda clicked into place.

    Eccentric BB strict press (5 sec neg)
    65kg x 3 x 3

    These were a bit tougher.

    Log rack hold
    107.5kg x 4 x 3 (2sec holds)

    Not too bad today tbf, probably easier than the first week.

    Muscle clean and strict press
    50kg x 5 x 2

    Single arm DB press
    10kg x 2 x 15

    Side raises
    10kg x 20
    10kg x 15

    Planks
    45s
    30s
    30s

    One arm landmine press
    Bar + 5kg x 20
    Bar + 10kg x 20

    These weren't on the plan, was supposed to be front raises but I don't really feel like I ever get that much from them.
     
    #86
  12. Stevie Campbell

    Stevie Campbell Well-Known Member

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    19th April

    Week 7 - Day 1 - Deload

    Programme gave option to either take week off or repeat a previous week at 40-50% so i went for that.

    BB power clean and strict press
    3 x 1 + 5 @ 40kg

    Axle push jerk
    3 x 5 @ 45kg

    Close grip ex floor press
    3 x 10 @ 40kg

    BB bench press
    3 x 8 @ 50kg

    Mag 1 tricep ext 2 x 20
    Mag 4 tricep ext 2 x 20
    Incline db fly 2 x 12
    Rear delt fly 2 x 15

    Reverting back to intermittent fasting for a bit as weight is creeping up (114kg) and I generally feel pretty crap all round. In previous stints of doing IF digestion always improves, water drops off and I generally feel a lot better which is the goal.

    Starting 16/8 for now with the possibility of adjusting it further down the line. I'm not sure how/if it'll interfere with the way training is done nowadays so this week is a good tester, aiming to eat around 90 mins pre training, so providing food choice is sensible it should digest okay.
     
    #87
  13. Stevie Campbell

    Stevie Campbell Well-Known Member

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    22nd April

    Ended up not training today, got a bunch of proper 20mm rubber tiles to floor the garage with so my exercise consisted of moving all my crap around and lugging/cutting matting.

    Done a bunch of movements throughout the process just to check how sturdy it is like push jerks, split jerks, monster DB. Expensive but a country mile better than 10mm foam tiles. Also looks better, and should clean easier.
     
    #88
  14. spearman

    spearman Elite Member

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    I hate IF. I feel terrible on it. Don’t have any blood test to prove it, but I always feel like my cortisol gets high when I’ve tried it
     
    #89
    Stevie Campbell likes this.
  15. Stevie Campbell

    Stevie Campbell Well-Known Member

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    That's interesting to hear mate, obviously we're all very different but I usually find the opposite. Sleep, digestion, overall mood always feel improved.

    Usually takes me a week to settle in to it but this time round it's been easy going. Impossible to tell but wonder what it is that causes different responses in people.
     
    #90