Dub's Journey to Personal Training

[Dub]

Had a deload week. Cycle 2 is now complete. Next 10 days or so I'll be visiting home 800km from here. Great to see the family after a quite long time. I hope I find a gym where there will be no problems using the current program. Most likely I will skip HIIT and Speed work for next week.
A very busy week also. I was coaching some young goalies for four days. During those days I spent a total of 24 hours on ice. On the top of that there was other things scheduled about 12 hours a day. That topped with late night work on the weekend will make sure I'm glad it was deload week.

Deload week exercises:
Front Squat
KB Swing
Overhead Press
L-row
Deadlift
Bench Press
Kneeling lat pulldown
Dead bugs.

For the next cycle I want to take carries along the program. I will make them farmers walk complexes, and use them on Overhead press day. This is how it will look:

Sprints 2x4
Overhead Press 5/3/1
Farmers walk complex:

20m carry with heavy DB's
Kroc rows 12-20 reps
(2-3 minutes rest after this. Then repeated for another set)
20m Carry with heavy DB's
DB Curls 12-20 reps
(2-3 minutes rest after this, repeat for another set)

So it's four sets of Farmers walk supersetted with rows and curls to improve lat and biceps strength. Should be a very nice metabolic workout, we'll see how this goes. Only thing I'm worried about is grip strength and recovery.
Credit to Nick Tumminello for the idea of FW complexes.

[Dub]

8th August 2012

Jump Squat
3 x 20kg
3 x 40kg
3 x 50kg

Front Squat
5 x 40kg
3 x 50kg
1 x 60kg

5 x 67,5kg
5 x 75kg
8 x 90kg

Hip Thrust
8 x 20kg
30kg
40kg
50kg
55kg
60kg

Superset:
Plank-row (Band) / Glute bridge Walkouts
3 x 12 / 3 x 6

I'm on my holidays visiting home, and luckily I stumbled on this great gym with lots of powerlifting spirit inside. So my workout for the two weeks have been saved. I like the first workout of the week, it's such an shut up, lift and get out -type of routine. I get a great burn all over the legs, hips and core. Nice. Also a new 8RM on the Front Squat. Neat-o 90kg. I build on heavy 8 with the hip thrusts, went suprisingly heavy, felt awesome.

[Dub]

9th August 2012

Overhead Press
5 x 20kg
5 x 25kg
3 x 30kg

5 x 35kg
5 x 40kg
6 x 47.5kg

Farmers Walk Complex:
Total sets:
Farmers Walks 4 x ca.20m x 31kg (Both hands)
Kroc-rows 2 x 12 x 23kg
Bicep curls 8/6 x 13kg

Face-pull
3 x 10

[Dub]

11th August 2012

DB Snatch
3 x 8kg
3 x 10kg
3 x 11kg

Deadlift
3 x 60kg
2 x 70kg
1 x 80kg

5 x 95kg
5 x 107.5kg
7 x 122.5kg

Good Morning
4 x 8 x 50kg

3 sets of Glute bridge rollouts

No PR's today, that's for sure. Did heavy yard work including log carries and sort of farmers walks so I was a pretty wreck even before the gym. Still, needed reps went up and I was done. Also tested the DB snatch with lighter intensity. Feels a bit easier than a regular one, would be alright to maybe teach from there.

[Dub]

12th August 2012

Bench Press
5 x 20kg
5 x 30kg
3 x 40kg
1 x 45kg

5 x 50kg
5 x 57.5kg
12 x 65kg

Pull-up (OH)
3 x 1 (1min rest)
2 x 1 (1½min rest)
2 x 1 (2min rest)

Superset:
Push-up
15/14/13/10/10
Inverted Row
3 x 8/7/7

Awesome 12 with 65kg. It's 2 more than in June with the same weight, and 1 more than with 64kg last month. Wasn't relatively even hard, only the last reps were a struggle. I'm glad. The pull-ups were from a dead hang, so it was harder than normally. Played with rest times, achieved 7 total reps. The superset was a huge pump and fatique to arms, pecs and lats. love it.

[Dub]

14th August 2012

Squat Jumps
3x3 x 50kg

Front Squat
5 x 50kg
3 x 60kg
1 x 70kg

3 x 72.5kg
3 x 85kg
4 x 95kg

Hip Thrust
5x8 x 60kg

Pallof Press
3 x 10

No PR today. Didn't feel the strongest. Upper body collapsed too much. Still got the needed reps so no problem.

[Dub]

15th August 2012

Overhead Press
5 x 20kg
5 x 25kg
3 x 30kg

3 x 37.5kg
3 x 45kg
3 x 50kg

Farmers Walk Complex:
FW: 4 x 32.5kg (ca. 20 steps)
Kroc-Rows: 2x15 x 23.5kg
DB Curls: 8/7 x 13.5kg

Face-Pull
3 x 10

[Dub]

17th August 2012

Snatch
3 x 20kg
3 x 30kg
3 x 40kg

Deadlift
3 x 60kg
2 x 80kg
1 x 90kg

3 x 101kg
3 x 116kg
7 x 130kg

Good Morning
5x10 x 50kg

Rollout
3 x 8

Before the workout I played one hour of badminton. Got a nice rep record on the deadlift. Last PR's were 6x129kg and 5x133kg.

[Dub]

19th August 2012

Bench Press
5 x 20kg
5 x 30kg
3 x 40kg
2 x 50kg

3 x 54kg
3 x 62kg
5 x 70kg

Pull-ups
Various sets, tried slow eccentrics and OH and UH grip. Forearm was thrashed from something which hurt the pulling.

That's it. Three days of goalie "seminar" behind, with work nights on the top. So total sleep for the weekend was somewhere around 6-8 hours, under 4h a night. Which sucks for me. Did the nececcary stuff and left. No reason to do anything else.

[Dub]

21st August 2012

Front Squat
5 x 40kg
4 x 60kg
3 x 70kg

5 x 79kg
3 x 89kg
3 x 100kg

Hip Thrust
5x10 x 60kg

Landmines
3x8 x 15kg

An hour of badminton again before the gym. Good workout, had little problems with the glute medius(I assume) happened during the game, should have warmed up better. Didn't bother on squats and got a little better on the hip thrusts. A solid triple on the squat. 100kg is a new 3RM.

I will alter my program a bit after this cycle, since my school is starting and time is running short.

[Dub]

22nd August 2012

Sprints
2 x 4

Overhead Press
5 x 20kg
5 x 25kg
3 x 30kg
2 x 35kg

5 x 41kg
3 x 47kg
3 x 52kg

Suitcase complex:
Suitcase walks 4 x 32.5kg (20m)
Kroc-rows 18/12 x 23.5kg
Bicep curls 9/6 x 12.5kg

Face-pull
2 x 12

New 3RM with the Overhead Press. I'm very pleased with that. 52 used to be my 1RM 8 months back.

[Dub]

24th August 2012

Snatch
3 x 20kg
3 x 30kg
3 x 35kg
3 x 40kg

Deadlift
5 x 40kg
3 x 60kg
2 x 80kg
1 x 90kg

5 x 109kg
3 x 123kg
4 x 138kg

Good Morning
4x10 x 55kg

Pallof Press
3 x 10

Glute Bridge V-slides
15/12

[Dub]

26th August 2012

Bench Press
5 x 20kg
5 x 30kg
4 x 40kg
3 x 50kg

5 x 58kg
3 x 64kg
4 x 74kg

Barbell Row
5 x 50kg
1 x 70kg
1 x 72kg
1 x 75kg
0 x 80kg

Tested my BB row 1RM, because I will take it on my 531 routine. 75kg. As clean as possible. Almost at 90-degrees bent over and from a dead start, then hitting the upper abdominals. Also, great result on the bench.

[Dub]

Deload week again. Following exercises were performed:
Band-pull aparts (7 variations)
Squat
DL
Bench
Overhead Press
Lots of Glute medius work
Bird dogs
Pull-ups
Rows
Hamstring and glute work

[Dub]

3rd September 2012

Front Squat
5 x 20kg
5 x 40kg
3 x 50kg
2 x 60kg

5 x 70kg
5 x 80kg
6 x 91kg

UL Hip thrust
3x8 x 20kg

Side lying lateral hip raises
2 x 15

New template on use. UL Hip thrusts were bloody hard. Even with a barbell. A very good exercise, I need plenty of work on that one.