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Re: Dub's Journey to Personal Training

Posted: Tue Aug 06, 2013 5:00 am
by Dub
6th August 2013

Front Squat
20/50/60/80/90/100
1 x 105kg
1 x 107kg
1 x 110kg
1 x 115kg
1 x 117kg
1 x 120kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 102kg
2x5 x 60kg

Good Morning
3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
1 x 85kg
1 x 87kg
20 x 45kg

Suitcase lift & hold (10s)
1x3 x 40kg

Pull-up
5

I can squat full depth again! And I'm getting my strength back. Awesome. The quest for 140k is going full throttle once again

Re: Dub's Journey to Personal Training

Posted: Thu Aug 08, 2013 4:32 am
by Dub
8th August 2013

Bench Press
20/30/40/50
5 x 55kg
5 x 62.5kg
7 x 72.5kg
0 x 85kg

BB Row
20/25/30/40
5 x 45kg
5 x 55kg
7 x 62.5kg
14 x 37.5kg

Dip
8/6/5 x BW

SS:
Incline DB Bench 2x5 x 23.5kg, 6 x 20kg
Chest-supported DB Row 3x6 x 23.5kg

Rear delts 20/15/15 x 9kg/4kg/BW

My cutting and the fact that I'm out of creatine has weakend my bench. No matter, now it's time to get that stronger again. I don't like to do BB Row singles, so I chose the back-off set technique to end the 531 with. 50% load and AMRAP. I thought I would suck way more on the dips.

Re: Dub's Journey to Personal Training

Posted: Sat Aug 10, 2013 6:09 am
by Dub
10th August 2013

Front Squat
20/60/70/80/90/100
1 x 107kg
1 x 112kg
1 x 115kg
1 x 120kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg
2x5 x 62kg

Nordic
3 x 5

TGU
3/4 x 16kg

KB Swing
30 x 32kg

Getting the strength back. Feeling great!

Re: Dub's Journey to Personal Training

Posted: Mon Aug 12, 2013 4:29 am
by Dub
12th August 2013

Drop Jump
3 x 6

Power Snatch (Doubles)
20kg
30kg
35kg
40kg
42kg
45kg
40kg

Overhead Press
20/30/35/40
3 x 45kg
3 x 50kg
Push Press:
3 x 55kg
2 x 60kg

SS:
Pull-up 5 x 2
Plyo Push-up 4 x 2

Re: Dub's Journey to Personal Training

Posted: Tue Aug 13, 2013 7:42 am
by Dub
12th August 2013

Tire Lifts 8 x 20

13th August 2013

Front Squat
20/40/60/80/90/100
1 x 105kg
1 x 107kg
1 x 112kg
1 x 115kg
1 x 117kg
0 x 120kg
3 x 80kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 102kg
2x5 x 60kg

Good Morning
3 x 60kg
3 x 65kg
3 x 70kg
3 x 75kg
3 x 80kg
20 x 50kg

TGU
5 x 16kg

Spiked leg lifts
1 set

Had these two with a friend. Yesterdays extra workout was a very random idea, we decided to go to a field to lift a tractor tire. I would estimate it weights around 90-110kg. Lift the thing up, and slowly bring it down. So it wasn't just concentric flipping. I'm beaten rigth now. That extra workout showed in the squats and GM's today. Heavy. Now I just stuff myself with food.

Re: Dub's Journey to Personal Training

Posted: Thu Aug 15, 2013 4:50 am
by Dub
15th August 2013

Bench Press
20/30/40/45/50
3 x 60kg
3 x 67.5kg
7 x 75kg
1 x 80kg
1 x 85kg

BB Row
20/30/40/45
3 x 52.5kg
3 x 60kg
5 x 67.5kg
20 x 37.5kg

Dip
10/8/6

Kroc-Drop set
15/15/10 x 30kg/20kg/10kg

Incline DB Bench
3x6 x 23.5kg

Rear Delts
25/15/15 x 9kg/4kg/BW

I'm happy with this workout. The 80k in the bench just flew off my chest, so I decided to try the 85kg. It was ugly, but I got it. 2 reps more than in the last cycle, great stuff. Also stronger on the dips.

Re: Dub's Journey to Personal Training

Posted: Sat Aug 17, 2013 5:45 am
by Dub
17th August 2013

Front Squat
20/60/70/80/90/100
1 x 105kg
1 x 110kg
1 x 112kg
1 x 115kg
1 x 117kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg
2x5 x 60kg

Nordic
6/6/5

TGU
5 x 17.5kg

KB Swing
35 x 32kg

Re: Dub's Journey to Personal Training

Posted: Mon Aug 19, 2013 9:13 am
by Dub
19th August 2013

Drop jump
4 x 6

Power snatch
20/30/35
3x1 x 40kg
2x1 x 45kg
1 x 47kg
1 x 50kg
3x1 x 40kg

Overhead Press
20/40/45
1 x 47kg
1 x 50kg
1 x 52kg
1 x 55kg
Push Press: 1 x 60kg, 1 x 65kg
Filler:
Med-ball slam 4 x 3

Bike Sprints
6 x 15s/15s

Re: Dub's Journey to Personal Training

Posted: Tue Aug 20, 2013 2:39 pm
by Dub
20th August 2013

Good Morning
20/40/50/60
1 x 70kg/80kg/85kg/90kg/92.5kg/95kg
15 x 55kg

Nordic
3 x 6

SS:
KB Swing 6 x 10 x 32kg
TGU 6 x1 x 20kg

Had to split my workout due to timing issues. No worries, got great work on the GM's, and a new PR. Tomorrow is squatting.

Re: Dub's Journey to Personal Training

Posted: Thu Aug 22, 2013 4:51 am
by Dub
21st August 2013
Tire Lifts
2 x 25, 4 x 30

Tire Flips
10

22nd August 2013

Front Squat
Build to
1RM: 122kg
3RM: 110kg
2x5 x 60kg

SS:
Bulgarian Split squat
5/8/12 x 30kg
Spiked leg raises
3 x 20

So didn't do squats yesterday. Instead I got flipping some tire, which was fun as always. Felt really good on the squats today, made the best results in a while on both 1RM and 3RM. There still is hope on reaching the 140kg within a couple of months.

Re: Dub's Journey to Personal Training

Posted: Fri Aug 23, 2013 4:15 am
by Dub
23rd August 2013

Bench Press
20/40/45/50/55
5 x 62.5kg
3 x 72.5kg
4 x 80kg
1 x 82.5kg/85kg

Row
20/25/40/45
5 x 55kg
3 x 62.5kg
3 x 70kg
15 x 40kg

SS:
Dip 12/6/6
Chest-supported row 2x8 x 23.5kg
Kroc 10 x 30kg

Incline DB Bench
8/8/6 x 23.5kg

Rear delts
35/15/20 x 9kg/4kg/BW

I had one more rep in me on the bench. Felt angry after I racked it: Why did I do that!? Oh well. Got the singles, the 85kg is still quite fugly, will repeat that in next cycle as well.

Re: Dub's Journey to Personal Training

Posted: Sun Aug 25, 2013 8:34 am
by Dub
25th August 2013

Front Squat
20/60/80/90/100
1 x 105/112/117/122kg
0 x 125kg
3 x 60/90/95/100kg
2x5 x 60kg

TGU
1 x 24kg

Had a short and simple one today. I've slept an average 3 hours a night for a couple of days due to work and hockey camps, so not in my best effort here. Even though the hockey camps have provided me free food for the whole weekend, a thing which I have totally abused. So lots of calories. That helped the squat. For some reason, today my core felt very stiff and solid thorugh the hard sets.

Re: Dub's Journey to Personal Training

Posted: Mon Aug 26, 2013 6:22 am
by Dub
26th August 2013

Bench press
20/30
5 x 35kg
5 x 45kg
5 x 50kg
1 x 70kg

BB Row
20
5 x 30kg
5 x 40kg
5 x 45kg

Dip
2 x 6

Chest-supported row
3x4 x 23.5kg

Push-up
3 x 12

Deloading

Re: Dub's Journey to Personal Training

Posted: Tue Aug 27, 2013 2:12 pm
by Dub
27th August 2013

Deadlift
20/60/80/100/120/130
7x1 x 140kg

Front Squat
10 x 60kg
5x10 x 65kg
Last set superset w/back squat 10 x 65kg

Hanging Leg Raise
3 x 10

Kettlebell Swing
25 x 32kg

Today I found the void Dave Tate has always talked about. 5 sets of 10 reps on the Front Squat with 90s rest between sets. After the last set, I racked the bar, and immediately unracked it for a max set of back squats with the same weight. I managed to get 10 reps, racked the bar, and collapsed on the ground panting and shaking. I felt sick and totally beaten. I was just on my knees for minutes breathing heavily. That felt awesome. It was very purifying. I will definitely do that again. No exercise has ever had such an impact on me that this one had.

Re: Dub's Journey to Personal Training

Posted: Sat Aug 31, 2013 6:23 am
by Dub
29th August 2013

Outside upper body workout with bodyweight.
Supersets of dips, pull-ups, core work, push-ups, inverted rows.

30th August 2013

Hill sprints
5 x 20s / 40s

31st August 2013

Front Squat
20/50/70/80/85/90/95
2 x 1 x 100kg
3 x 75kg
5 x 50kg

UL Glute Bridge
2 x 15 x 17.5kg

TGU
5 x 12kg

Deloading. Will update my program on the journal comments.