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Re: Dub's Journey to Personal Training

Posted: Wed Jan 09, 2013 7:45 am
by Dub
9th January 2013

Bench Press
3x6 x 70kg

3x10 x 20kg (slow tempo)

Push-up complex
25 total reps.

Smoked. That is all. A good, short workout again. Did everything I need.

Re: Dub's Journey to Personal Training

Posted: Fri Jan 11, 2013 2:26 pm
by Dub
11th January 2013

2x5 x 125kg
1 x 140kg

Reverse Lunge
3x10 x 50kg

Single-leg squats
3 minutes (10x3)

I didn't think I was this strong on both DDL and SL squats. On DL the single and on squats the 30 reps went like nothing. I did 3 rep sets with altering legs, no rest at any point. The RLunges are still hard as hell, especially when doing the reps in a controlled manner. It's hell to shoulders and core as well.

Re: Dub's Journey to Personal Training

Posted: Sun Jan 13, 2013 10:00 am
by Dub
13th January 2013

3 x BW
1 x 4kg
1 x 5kg
1 x 6kg
2 x BW
1 x BW

Overhead Press
6/6/5 x 45kg

6-Ways 6/6/5 x 4kg
Chest supported DB rows 3x10 x 15kg

Concentric curls
15/10/10 x 8kg

Was not on top of the strength game today. Mainly because I had very irregular sleeping up my sleeves and I felt pretty wasted even before the workout. Still, no missed workouts. I tought I also try some bicep work to boost my pull-ups.

Re: Dub's Journey to Personal Training

Posted: Tue Jan 15, 2013 10:19 am
by Dub
15th January 2013

Box Front Squat
6 x 70kg
3x6 x 75kg

Kettlebell swing 20/20/15 x 20kg
Plank 3 x 30s

Short but a killer today. Had a sort of a rush. Using box squats for a couple of weeks.

Re: Dub's Journey to Personal Training

Posted: Wed Jan 16, 2013 9:43 am
by Dub
16th January 2013

DB Bench Press
4x6 x 27.5kg

Barbell Row with supinated grip
10/10/9 x 40kg (1s pause at top)

4 minutes (61 reps.)

I've never really done DB bench press with higher intensity, so I thought I'd give it a shot. Felt good, didn't want to go higher because I had no spotters. The BB rows burned my biceps and lats, the 1s squeeze at the top only made things worse. Then I totally busted the triceps and chest. Coulnd't do a single push-up after that.

Re: Dub's Journey to Personal Training

Posted: Fri Jan 18, 2013 9:22 am
by Dub
18th January 2013

Snatch-grip deadlift
2x5 x 100kg

Pause Front Squats (5s)
3x5 x 40kg

Squat Jumps
30s / 25s

The Snatch grip is very tough for the grip and hands, as well as the lower back. It's a nice variety with huge ROM. The pause squats were godawful. Holding it in parallel (or a bit below) for 5 seconds? Madness. Didn't need much weigth with that. The last one was a metabolic finisher, couldn't jump too high after those.

Re: Dub's Journey to Personal Training

Posted: Sat Jan 19, 2013 3:00 pm
by Dub
19th January 2013

3 x BW
1 x 3kg
1 x 4kg
1 x 5kg
1 x 6kg
1 x 7kg
2 x BW

Overhead Press
5/5/3 x 47kg

6-Ways 3x7 x 4kg
Concentration curls 3x15 x 8kg

Had a fasted workout today. Also, did tons of mobility work while testing young athletes. Sleeping is a mess and I feel like a mess. I hate these days.

Re: Dub's Journey to Personal Training

Posted: Tue Jan 22, 2013 3:52 pm
by Dub
22nd January 2013

Box Front Squat
4x6 x 80kg

KB Swings
20/20/18 x 20kg

Single-leg squats

Re: Dub's Journey to Personal Training

Posted: Wed Jan 23, 2013 4:57 am
by Dub
23rd January 2013

Triples with 60kg-150kg with 10kg increases every set =
10 sets of triples
2 x 160kg
0 x 165kg
0 x 162kg
1 x 140kg

So yeah, this looks very crazy. I was supposed to bench today. But a friend got me to deadlift. Like I'd ever say NO to deadlifting. For some weird reason, we ended up doing triples from 60kg all the way up to 150kg (and he got to 180kg), with 10kg increases. That's 30 reps before my huge PR. Amazing. Last december I couldn't get 157kg from the floor. Now, double on 160kg? Cheez. I'm a strong believer of deficit and snatch-grip deadlifts. Atleast from now on.

Re: Dub's Journey to Personal Training

Posted: Fri Jan 25, 2013 10:46 am
by Dub
25th January 2013

Db Bench Press
3x5 x 30kg

DB Pull-over
3x8 x 15kg

BB Row with supinated grip (paused)
3x10 x 40kg

Superset (4,0,1,0):
DB Skull crusher 8/6 x 10kg, 6 x 9kg
DB Bicep curls 8/6 x 10kg, 6 x 9kg

Ab rollout
2 sets

Trying different exercises and tempos at the moment. I haven't done direct arm work in ages, so this feels both hard and hardcore at the moment. The pump and the pain on bodybuilding style of exercise excecution is huge.

Re: Dub's Journey to Personal Training

Posted: Mon Jan 28, 2013 10:37 am
by Dub
28th January 2013

Box Front Squat
3x5 x 85kg

Sumo Deadlift
7x1 x 100kg
1 x 130kg

KB Lateral Lunge w/forward press

Tried Sumos today, hadn't done them in a long while. Last time I did, I didn't like them at all, felt weak and awkward. Now? Felt strong, light and super easy and quite comfortable actually. Did dynamic work with those, I think I'll test my 1RM on Sumo this week.
The last exercise is testing for some ice hockey goalie strength exercises.

Re: Dub's Journey to Personal Training

Posted: Thu Jan 31, 2013 1:24 pm
by Dub
31st January 2013

Sumo Deadlift
1 x 130kg
1 x 150kg
0 x 155kg
1 x 140kg

Paused Front Squat (3s)
2x6 x 50kg
2x6 x 55kg

Re: Dub's Journey to Personal Training

Posted: Fri Feb 01, 2013 2:06 pm
by Dub
1st February 2013

6 x BW

Bottom-up KB Press (half kneeling)
3 sets of 6-10 reps

Wide-stance Pallof press
3 x 10

KB Lateral Lunge 3x8 x 8kg
KB Swing 3 x 10 x 12kg

An extra workout, will do the actual pull/press work on sunday. Had time and energy, wanted to test my pull-ups and a couple of new exercises. Felt nice. Even tough my left arm is weaker than rigth, it's more stabile. I could do more reps with right than left wit the presses.

Re: Dub's Journey to Personal Training

Posted: Sun Feb 03, 2013 10:10 am
by Dub
3rd February 2013

3 x BW
1 x 3kg
1 x 5kg
3x1 x 6kg

Overhead Press
5/5/4 x 47kg

Landmine Rows
12 x 5kg
2x12 x 10kg

DB Lateral raises 3x15 x 5kg
Filler: Face-pull 3 x 8

Bicep Curl (4-Part) 3 x 10kg
Close-grip decline push-up 3 x 10

More time in my hands again, so decided to try new things and burn with the old ones. More bodybuilding/metabolic accessory work lately. The 4-part supersets were done like so:
1. 3 full ROM reps
2. 3 reps between the range of bottom (longest position) to half-way
3. 3 reps in the middle range of motion (not to bottom nor to top)
4. 3 reps between the range of half-way and the top (shortest position)

It may sound complicated, but you just divide the exercise into four different ROMS. Gives you quite the burn. Nice.

Landmine Rows (UL BB rows) felt really good on the lats. Got the idea from John Meadows.

Re: Dub's Journey to Personal Training

Posted: Mon Feb 11, 2013 12:30 pm
by Dub
Last week was a deload. Nothing special to report. Lighter intensity plus lots of pull-ups.

11th February 2013

Front Squat
5 x 90kg
3x5 x 95kg

DB Back Extensions
5 x 10kg
5 x 15kg
5 x 20kg
5 x 25kg

Leg Press
2x10 x 155kg
Cluster set: 20 reps (starting from 10) x 155kg

1½ hours of rest here

Back Squat
10 x 90kg
9 x 95kg
8 x 100kg
7 x 105kg
6 x 110kg

Front Squat
5 x 85g
4 x 90kg
3 x 95kg
2 x 100kg
1 x 110kg

I'm done. That's around 75 work reps of squats for one day. All the lifts were in a range of 60-90%. Across 14 sets. Why? Because I did a regular workout in the morning, then a friend asked me to squat with him an hour later. When do I refuse from a workout? Never. That was some crazy stuff right there. Felt the burn quite well. Still, Front Squatting 110kg with huuger fatigue and energy losses on my back is a great achievement. I bet I could crush that 120kg any day.