Dub's Journey to Personal Training
Moderators: Ironman, Jungledoc, ianjay, stuward
Re: Dub's Journey to Personal Training
9th January 2013
Bench Press
20/30/50/60kg
3x6 x 70kg
UL DB Row
3x10 x 20kg (slow tempo)
Push-up complex
25 total reps.
Smoked. That is all. A good, short workout again. Did everything I need.
Bench Press
20/30/50/60kg
3x6 x 70kg
UL DB Row
3x10 x 20kg (slow tempo)
Push-up complex
25 total reps.
Smoked. That is all. A good, short workout again. Did everything I need.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.

Re: Dub's Journey to Personal Training
11th January 2013
Deficit-DL
20/60/80/100kg
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.
Deficit-DL
20/60/80/100kg
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
13th January 2013
Pull-up
3 x BW
1 x 4kg
1 x 5kg
1 x 6kg
2 x BW
1 x BW
Overhead Press
20/30/35kg
6/6/5 x 45kg
Superset:
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.
Pull-up
3 x BW
1 x 4kg
1 x 5kg
1 x 6kg
2 x BW
1 x BW
Overhead Press
20/30/35kg
6/6/5 x 45kg
Superset:
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
15th January 2013
Box Front Squat
20/40/50
6 x 70kg
3x6 x 75kg
SS:
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.
Box Front Squat
20/40/50
6 x 70kg
3x6 x 75kg
SS:
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
16th January 2013
DB Bench Press
12.5/17.5/23.5kg
4x6 x 27.5kg
Barbell Row with supinated grip
10/10/9 x 40kg (1s pause at top)
Push-ups
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.
DB Bench Press
12.5/17.5/23.5kg
4x6 x 27.5kg
Barbell Row with supinated grip
10/10/9 x 40kg (1s pause at top)
Push-ups
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
18th January 2013
Snatch-grip deadlift
20/40/50/60/80kg
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.
Snatch-grip deadlift
20/40/50/60/80kg
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
19th January 2013
Pull-up
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
Superset:
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.
Pull-up
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
Superset:
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
22nd January 2013
Box Front Squat
20kg/40kg/50kg/60kg
4x6 x 80kg
KB Swings
20/20/18 x 20kg
Single-leg squats
3x10
Box Front Squat
20kg/40kg/50kg/60kg
4x6 x 80kg
KB Swings
20/20/18 x 20kg
Single-leg squats
3x10
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
23rd January 2013
Deadlift
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.
Deadlift
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
25th January 2013
Db Bench Press
10/15/20
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.
Db Bench Press
10/15/20
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
28th January 2013
Box Front Squat
20/40/60kg
3x5 x 85kg
Sumo Deadlift
60/80
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.
Box Front Squat
20/40/60kg
3x5 x 85kg
Sumo Deadlift
60/80
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
31st January 2013
Sumo Deadlift
70/90/110kg
1 x 130kg
1 x 150kg
0 x 155kg
1 x 140kg
Paused Front Squat (3s)
2x6 x 50kg
2x6 x 55kg
Sumo Deadlift
70/90/110kg
1 x 130kg
1 x 150kg
0 x 155kg
1 x 140kg
Paused Front Squat (3s)
2x6 x 50kg
2x6 x 55kg
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
1st February 2013
Pull-ups
6 x BW
Bottom-up KB Press (half kneeling)
3 sets of 6-10 reps
Wide-stance Pallof press
3 x 10
SS:
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.
Pull-ups
6 x BW
Bottom-up KB Press (half kneeling)
3 sets of 6-10 reps
Wide-stance Pallof press
3 x 10
SS:
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
3rd February 2013
Pull-ups
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
SS:
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.
Pull-ups
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
SS:
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.
Re: Dub's Journey to Personal Training
Last week was a deload. Nothing special to report. Lighter intensity plus lots of pull-ups.
11th February 2013
Front Squat
40/60/80
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.
11th February 2013
Front Squat
40/60/80
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.
Physical Preparedness Coach
Co-Owner of UniFit Oy.
Co-Owner of UniFit Oy.