Dub's Journey to Personal Training

[Dub]

4th September 2012

Overhead Press
5 x 20kg
5 x 25kg
3 x 30kg
2 x 34kg

5 x 39kg
5 x 43kg
4 x 49kg

Superset:
Pull-ups (Overhand)
6 x 1
DB Bent-over Rear delt flies
3x10 x 4kg

It's the first week of cycle 4, and the first lift has failed to meet the reps. 4 out of needed 5. That would have made a 5RM of nearly 50kg, which is huge for me (Previous max 55kg), so no wonder. Will repeat this cycle on the overhead press, We'll see if I succeed. Pull-ups were from a total dead hang, no cheating, chin over the bar (Can't get sternum/chest to the bar yet).

[Dub]

6th September 2012

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

5 x 97kg
5 x 112kg
8 x 128kg

Reverse Lunge (FS grip)
3x10 x 20kg

Felt really strong on the Deadlifts today. Got a great result as well. We are getting close to 10x130kg, which is quite huge since my latest 1RM is 150kg. The reverse lunges were horrible. I have a strong feeling I will hate that exercise when the intensity starts rising. Nevertheless, a great exercise. Will do them for atleast 2 cycles.

[Dub]

7th September 2012

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

5 x 52kg
5 x 60kg
10 x 68kg

Barbell Row
5 x 20kg
5 x 30kg
1 x 40kg

5 x 44kg
5 x 50kg
7 x 57kg

10 with almost 70? Gosh. Didn't even know I was that strong. Last winter 75kg was my 1RM. Loving the new program.

[Dub]

10th September 2012

Front Squat
5 x 20kg
5 x 45kg
3 x 55kg
1 x 65kg

3 x 75kg
3 x 86kg
4 x 97kg

UL Hip thrust
4x8 x 20kg

[Dub]

11th September 2012

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

3 x 40kg
3 x 46kg
3 x 52kg

Pull-up (Overhand)
11 (3/3/2/1/1/1)

[Dub]

13th September 2012

Deadlift
3 x 65kg
3 x 85kg
1 x 95kg

3 x 105kg
3 x 120kg
5 x 135kg (NEW 5RM)

Reverse Lunge (FS grip)
3x8 x 30kg

Plank complex (Plank+side planks)
3 x 20s (no rest)

Glute medius work
2 sets

[Dub]

14th September 2012

Bench Press
5 x 20, 30kg
3 x 40kg
1 x 50kg

3 x 56kg
3 x 64
7 x 72kg

Barbell Row
5 x 20, 30kg
3 x 35kg

3 x 47kg
3 x 54kg
6 x 60kg

I'm constantly impressed on how my bench keeps going way up. I quess I'm finally nailing the technique, and getting also some leg drive. Who knows.

[Dub]

19th September 2012

Front Squat
5 x 20, 50kg
3 x 60kg
1 x 70kg

5 x 80kg
3 x 91kg
3 x 102kg

Unilateral Hip thrust
4x10 x 20kg

[Dub]

20th September 2012

Overhead Press
5 x 30kg
3 x 35kg
1 x 40kg

5 x 43kg
3 x 49kg
2 x 55kg

10 Minutes of Pull-ups (OH)
11 reps.

2x55kg is a new PR on the Overhead Press, meaning that I've finally gotten over the old 1RM of 55kg. I'm hoping to hit 60kg by the end of the year. BW overhead press is getting closer again, after a bit of stalling.

[Dub]

22nd September 2012

Deadlift
5 x 60kg
3 x 80kg
1 x 100kg

5 x 112kg
3 x 127kg
3 x 142kg

Reverse Lunge (FS)
3x8 x 40kg

New 3RM on the Deadlift. That's cool. Filmed the form today to make sure it was still okay when under huge stress like 531. It was alright.

The reverse lunges are killers. The front squat grip is really taking a toll on my shoulders, back and core when doing like 16 reps in a row. Also the work on my PC is huge. Loving it.

[Dub]

23rd September 2012

Bench Press
5 x 20kg, 35kg
3 x 45kg
1 x 55kg

5 x 60kg
3 x 68kg
4 x 76kg

Barbell Row
5 x 20,30kg
3 x 40kg
1 x 45kg

5 x 50kg
3 x 57kg
3 x 64kg

It's been roughly about a year since I started this semi-serious powerlifting training with Stronglifts 5x5. We've come a long way. And the bench is still the lift that has been showing most progress with 531. All other lifts are starting to lower to the actual 531 numbers, but not the bench. I mean, this week the + reps were 10, 7 and 4. Not even close to 531. Soon I'll be doing my former 1RM, which is 80kg. I think I could lift 85kg at the moment. We'll see. I was thinking to measure 1RM's at december.

[Dub]

29th Septebmer 2012

Deload week. Did bunch of
Front Squats
KB Swings
Rotator Stability exercises
GM exercises
Overhead Press
Band exercises
Rear delts
Kroc Rows
Deadlifts
KB Revers lunges
Bench Press
Push-up variations
Rows

Have had plenty of swimming and handball this week. I've never been good at swimming, so every lesson is very important for me. The Personal training project has come to the point that I have my own client, and in three weeks, I'll be training him in 10 sessions. The clients goals include Improving upper body strength and explosive strength in general. That's quite interesting so to speak. We were also talking with a massage therapist friend of mine that it would be nice to put up our own business. But we'll see.

[Dub]

1st October 2012

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

5 x 71kg
5 x 82kg
6 x 82kg

UL Hip thrust
4x8 x 30kg

[Dub]

3rd October 2012

Overhead Press
5 x 20kg
4 x 25kg
3 x 32kg

5 x 37kg
5 x 43kg
5 x 49kg

10min of OH Pull-ups:
14 reps

Huge gain on pull-ups, last record was 11. Was able to do a set of 4 without a twitch. Awesome. Pull-ups have progress heaps. Not too long ago I could only do 1-2 good form pull-ups, now it's more like 3-4, with even better form. 10 is getting closer. And succeeded on the Overhead Press as well, setting a new 5RM of almost 50kg.

[Dub]

5th October 2012

Deadlift
5 x 20kg
5 x 60kg
3 x 80kg
1 x 90kg

5 x 99kg
5 x 114kg
6 x 130kg

I was in a huge hurry, had to go to plan my swim lesson. But I managed to get the needed sets in, so no worries. Not PRing today tho, couldn't take a great mindset nor rest between sets.