Stevie's Journal

27th April

Week 8 - Day 1 - Press A

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

67.5kg x 5 x 3

Close grip ex floor press
40kg x 8
50kg x 5
60kg x 5

80kg x 5 x 4

Ex bar strict ohp
40kg x 10
45kg x 10
50kg x 10

Incline camber bench press
40kg x 12
50kg x 12
60kg x 10.5

Flat DB fly
overhead tricep cable ext
tricep cable extension
hanging oblique crunch

3 rounds of this as a giant set just to get it done, 90s rest between rounds.
 
29th April

Week 8 - Day 2 - Pull

Down to 112.3kg this morning. I was 114.6kg when starting IF 2ish weeks ago, so 2.3kg/5lbs down. Not too shabby, however I don't think it can be solely attributed to IF as diet is the cleanest its ever been.

Will review in a week - providing I still feel good, weight keeps coming off slowly and training isn't impacted then no reason not to continue.

Pause barbell deadlift (mixed grip)
70kg x 5
110kg x 5
130kg x 5

Barbell deadlift (mix grip)
150kg x 5/3/1

Not that heavy, but no motivation to go higher.

Farmers Deadlift (15 sec hold on last rep of set)
60kg (per side) 3 x 5

Very light, would have went heavier but cbf with loading plates on and off.

Mag 1 lat pull
40kg x 15
50kg x 12
50kg x 12

Mag 3 cable row
40kg x 15
40kg x 15

Meadows row
bar + 10kg x 12
bar + 15kg x 12
bar + 20kg x 8

Hammer swiss bar curls (fat grip)
20kg x 12
25kg x 10
25kg x 8
 
1st May

Week 8 - Day 3 - Push B

BB Strict Press
40kg x 5
40kg x 5
50kg x 3

62.5kg x 3 x 4
62.5kg x 7

Took a bit to get warmed up today.

Single arm DB strict press 4 x 10
Sitting lat raise 5 x 6
Front raise 3 x 10
Rear delt fly 3 x 15
Face pulls 3 x 15
DB 6 way 3 x 8
Hanging knee raises

Didn't pay much attention to weight on accessory work, trying to figure out RPE as thats what programme calls for on accessory.
 
4th May

Week 9 - Day 1 - Push A

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

75kg x 4 x 2
77.5kg x 1 x 4

Close grip ex floor press
60kg x 5
75kg x 3

90kg x 4 x 2
90kg x 1 x 3

Landmine viking press
bar + 20kg x 20
bar + 35kg x 12
bar + 45kg x 12

Incline camber bench press
50kg x 12
60kg x 10
70kg x 6


DB fly superset tricep mag pushdown
3 x 20/20

Bar tricep extension
2 x 25
 
7th May

Week 9 - Day 2 - Press B

Missed a session this week. Oh well. Start again after this block is over. Done a 3.5 mile 20kg ruck this morning so feeling a bit tender.

BB strict press
30kg x 5
40kg x 5
50kg x 3
60kg x 1
67.5kg x 1
75kg x 1
85kg x 1 (PR?)

80kg was estimated 1rm at start of block, so suppose thats not bad going.

Usual accessory nonsense.
Single arm db press 3 x 15
Side raises 3 x 8
Rear delt flies 3 x 12
Front raises 2 x 10
DB 6 ways 2 x 8
Hanging knee raises x 50
 
11th May

Week 10 - Day 1

Axle was meant to be push press from blocks/safeties but I decided to do cleans and deviate as is typical with getting bored near end of a program and wanting to do something else.

Axle push press (muscle clean each rep)
35kg x 5
45kg x 5
55kg x 5
65kg x 2

75kg x 3 (single muscle clean, three push presses. clean was sloppy)

75kg x 2 (continental clean both reps, bit better)

85kg x 2 (single continental clean, two push presses)

95kg x 2 (PR)

Single clean, was meant to be a single, but the first rep was sketchy as shit so while it was up there went for another which was a smidgen better.

105kg x 0

Got the continental clean and got to front rack, started press but lost all power.

Considering I started this with 90kg as a max push press which was just an estimate, happy enough. Delighted at getting the 105 to front rack though, more so that I didnt feel like i was going to pass out when it was there.

Close grip ex bar floor press
60kg x 8
80kg x 4
100kg x 2
110kg x 1 (PR)

Again, never tested this so put 100kg as a max at the start. That'll do.

Sacked off suggested accessories and done what I wanted. Elbow felt a bit funky after these.

Larsen press (Barbell)
60kg x 8
70kg x 8
80kg x 8

Larsen press (Ex bar, neutral grip)
60kg x 8
70kg x 8

Meadows row
bar + 20kg x 2 x 10

Mag 1 tricep ext
15kg x 30
15kg x 15

Mag 3 tricep ext
15kg x 15
15kg x 15

Hanging knee raise
50 total reps


Taking a mini deload now as I'm away for the weekend, start fresh next week with something else.
 
16th May

Back after weekend away. Bit beat up after doing 500 miles in the car over the weekend, and had a day session at the Stoltman gym in Invergordon. Awesome place with some cracking kit, done a bit of everything to take advantage of the kit there.

Reverting back to 531 for a bit on Log, Axle, Monster DB, and Deadlift. Every rep is cleaned. Doing squats in accessory capacity to build knees back up. Also doing giant sets on working sets of main lifts in Brian Alsruhe-esque fashion to get more done. In the near future ill need to be more time efficient.

Log Viper Press (warm up)
45kg x 5
45kg x 3

Giant set #1 (3 rounds)
- mag 1 chins x 3 / 3 / 3
- Log Clean and Push Press
52.5kg x 5 / 60kg x 5 / 70kg x 5
- hanging knee raise x 12 / 12 / 12
- 90s rest

Giant set #2 (4 rounds @ RPE6)
- Barbell row x 12
- Barbell incline press x 12
- plank x 30s
- Assault bike sprint x 30
- rest 90s

Giant set #3 (3 rounds @ RPE6)
- Flat DB fly x 12
- Rear delt fly x 12
- close grip ex floor press x 10
- battle ropes x 30s

Axle reactive muscle clean and press
35kg x 10 X 2 EMOM (way too light)

Bang on an hour. Absolutely brutal. Room to increase RPE on accessories, reduce rest between rounds, or add more rounds but for breaking into it was about right. Could easily have skipped today due to feeling battered but glad it's over now.
 
18th May

Week 1 - Day 2

Always seems like a good idea putting giant set training plan together until it comes to actually doing it. Anyway. Instead of doing 5/3/1 on monster db im doing 6/4/2, and dividing these over both arms. Clean every rep obvs.

Giant Set #1 (3 rounds)
- mag 1 lat pulls x 12/12/12
- monster DB clean and press (3 per side)
35kg x 6 / 37.5kg x 6 / 42.5kg x 6
- hanging leg raise x 15/12/12
- rest 90s

its evident i haven't been doing monster DB for a bit.

Giant Set #2 (3 rounds)
- box jump x 5/5/5
- farmers deadlift x 5/5/5
- farmers hold x 20s/20s/20s (held last rep on each round)
- assault bike sprint x 30s/30s/30s
rest 90s

Giant Set #3 (3 rounds)
- box jump x 5/5/5
- tempo squat (3:1:0) x 5/5/5
- DB Hammer curl x 12/12/12
- DB front raise x 12/12/12
- rest 90s

Tempo squats = might be on to something. Wasn't heavy but more importantly didnt hurt. Seems to force you to concentrate on everything as it moves, it seems quite intuitive, like I was focusing on feeling the weight transfer through different areas as I lowered down. Might be talking pish tho who knows.

Assault bike/Battle rope intervals
15s bike
15s rest
15s ropes
15s rest
repeat x 5

Intending on doing 10 minutes total, but my maths failed me and wasnt until after I realised.

Might need to rethink IF or at least food choices/timing. had 250g rice, 240g chicken and some fruit 2 and a half hrs pre training. Was repeating on me all through, terrible sulfur burps. Fully aware this might be down to training style.

However afterwords dripping sweat, feeling sick and generally hating life so chalking this one up as a win.
 
23rd May

Week 1 - Day 3 (well, kind of)

Work didnt allow training back end of last week, sacked gym in favour of paddleboarding Saturday and was wiped Sunday. Oh well. I fully accept I'll just train as and when.

Giant set #1
- Mag 2 chins x 3/3/3
- Axle clean and push jerk
55kg x 5 / 65kg x 5 / 72.5kg x 5**
- knee raise x 12/12/12
- rest 90-120s

These were brutal. Ended up taking longer rest as I was gassed. Muscle/power cleans seem less taxing than continental in the sense its only two breaths, from floor to front rack, then press. Whereas continental is floor to belly, belly to front rack, then press. I don't have the lung capacity to do less breaths on continental as I start to blackout when pressing.

**Only got 2 cleans on top set, done last 3 push jerks from front rack position. Oh well.

Giant set #2 (3 rounds)
- Dumbbell row x 10
- swiss bar larsen press x 10
- planks x 30s
- battle ropes x 30s
- rest 90s

Giant set #3 (3 rounds)
- side raises x 12
- meadows row x 12
- mag tricep pushdown x 12
- battle ropes x 30s
- rest 60s

Rested 3mins to let the nauseous feeling pass.

Log viper press
45kg x 3 x EMOM x 10

I really like these. Figured out a way to be more efficient so I shaved 2-3 seconds off which meant 2-3 seconds more rest. Will gradually titrate weight up with these.

Absolutely burst. Really was a slave to the clock today. Hopefully I'll start adapting to this soon and it gets even a fraction less torturous.
 
25th May

Week 1 - Day 4 (kinda)

Giant set #1
- KB Swings x 8/8
- Barbell deadlift
122.5kg x 5 / 142.5kg x 5 /
- Hanging crunch x 12/12

Had to bail there, back pumps had me floored. Very frustrating, and I didn't have the time to try and wait them out.

Giant set #2 (5 rounds)
- Box jumps x 5
- Pause squat x 5
- camber barbell rows x 5
- battle ropes x 30s
- hammer curls x 12
rest 60s

Not sure wtf happened with dead, maybe rushed warm ups or got set up wrong. Second giant set wasnt great either. hydramax and 2l water before training didn't help much. oh well.
 
27th March

Week 2 - Day 1

Log Viper Press (warm up)
45kg x 5
50kg x 3
52.5kg x 1

Giant set #1 (3 rounds)
- mag 1 chins x 4/4/4
- Log Clean and Push Press
57.5kg x 3 / 65kg x 3 / 72.5kg x 3
- hanging knee raise x 15/15/15
- 90s rest

Giant set #2 (3 rounds @ RPE7)
- Barbell row x 8
- Barbell incline press x 8
- plank x 30s
- Assault bike sprint x 30s
- rest 90s

Giant set #3 (3 rounds @ RPE7)
- Flat DB fly x 15/12/10
- Rear delt fly x 15/15/15
- close grip ex floor press x 8/6/4
- battle ropes x 30s
- rest 90s

Axle reactive clean and press
45kg x 2 EMOM (5mins)

Was supposed to be for 10 rounds/minutes but shoulder started grumbling a bit so stopped.
 
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