Dub's Journey to Personal Training
Moderators: Ironman, Jungledoc, parth, stuward
Re: Dub's Journey to Personal Training
13th April 2013
Neutral grip chin-up
20
Back-off set: 20 (NG Pulldown)
Overhead Press
20/30/35/40
3 x 45kg
3 x 50kg
3 x 52.5kg
2 x 55kg
12 x 32.5kg
Push-up hell
50 reps (3min 20s)
Short but effective today. The last of the cycle. The OHPress was burned out.
Neutral grip chin-up
20
Back-off set: 20 (NG Pulldown)
Overhead Press
20/30/35/40
3 x 45kg
3 x 50kg
3 x 52.5kg
2 x 55kg
12 x 32.5kg
Push-up hell
50 reps (3min 20s)
Short but effective today. The last of the cycle. The OHPress was burned out.
Re: Dub's Journey to Personal Training
Had a deload week before this
22nd April 2013
Front Squat
20/60/70/80/100
3 x 110kg
3 x 115kg
1 x 118kg
10 x 65kg
KB Swing
3x8 x 32kg
Self-assisted Hamstring Raise
3 sets
Chin-up
10
$h1t. Crummy front squats. Still made a PR, but wasn't a good work set. Some adductor popped midset of 115kg and caused discomfort after that. Not pain, but most likely it ruined my efforts on the last set. Also even wamr-ups felt heavy. Not cool. Plus I need more spine extensor strength, it's the one that gives in.
22nd April 2013
Front Squat
20/60/70/80/100
3 x 110kg
3 x 115kg
1 x 118kg
10 x 65kg
KB Swing
3x8 x 32kg
Self-assisted Hamstring Raise
3 sets
Chin-up
10
$h1t. Crummy front squats. Still made a PR, but wasn't a good work set. Some adductor popped midset of 115kg and caused discomfort after that. Not pain, but most likely it ruined my efforts on the last set. Also even wamr-ups felt heavy. Not cool. Plus I need more spine extensor strength, it's the one that gives in.
Re: Dub's Journey to Personal Training
23rd April 2013
Bench Press
20/40/50/60/70
3 x 77.5kg
3 x 80kg
2 x 85kg
20 x 50kg
Chin-ups
25 (total for the day)
DB Bench
10 x 20kg
RPE: 10/5/3 x 27.5kg
Full-contact twist
3 sets x 5kg
LM rows
RPE: 15/10/8 x 15kg
Almost. Couldn't get 85kg up last december. Will get that triple soon! FC twist didn't really burn the core, but I'll give them another shot.
Bench Press
20/40/50/60/70
3 x 77.5kg
3 x 80kg
2 x 85kg
20 x 50kg
Chin-ups
25 (total for the day)
DB Bench
10 x 20kg
RPE: 10/5/3 x 27.5kg
Full-contact twist
3 sets x 5kg
LM rows
RPE: 15/10/8 x 15kg
Almost. Couldn't get 85kg up last december. Will get that triple soon! FC twist didn't really burn the core, but I'll give them another shot.
Re: Dub's Journey to Personal Training
26th April 2013
Deadlift
60/90/100/120
3 x 145kg
3 x 155kg
2 x 160kg
Back-off KB Swings 20 x 24kg
Superset:
Farmers Walk 3 x 50m x 30kg each hand
Hamstring Raise 3 sets
Very Narrow Leg Press
RPE: 12/8/6 x 140kg
Chin-ups
20 reps.
The hurt adductor didn't seem to cause troubles on deadlift or leg press. Didn't get a triple with 160kg. But I'm happy that the sticking point wasn't the lift-off. It died more closer to knees. Will work on that more.
Deadlift
60/90/100/120
3 x 145kg
3 x 155kg
2 x 160kg
Back-off KB Swings 20 x 24kg
Superset:
Farmers Walk 3 x 50m x 30kg each hand
Hamstring Raise 3 sets
Very Narrow Leg Press
RPE: 12/8/6 x 140kg
Chin-ups
20 reps.
The hurt adductor didn't seem to cause troubles on deadlift or leg press. Didn't get a triple with 160kg. But I'm happy that the sticking point wasn't the lift-off. It died more closer to knees. Will work on that more.
Re: Dub's Journey to Personal Training
27th April 2013
Chin-up
20 reps (Weekly total: 100 reps)
DB Overhead Press
10/15/17.5kg
3 x 20kg
3 x 22.5kg
1 x 25kg
10 x 12kg
SS:
Incline DB bench (1s pause)
3x6 x 23.5kg
UL Cable row (split stance)
3 x 8
I lack shoulder stability to move heavier weigths on DB overhead press. That is all.
Chin-up
20 reps (Weekly total: 100 reps)
DB Overhead Press
10/15/17.5kg
3 x 20kg
3 x 22.5kg
1 x 25kg
10 x 12kg
SS:
Incline DB bench (1s pause)
3x6 x 23.5kg
UL Cable row (split stance)
3 x 8
I lack shoulder stability to move heavier weigths on DB overhead press. That is all.
Re: Dub's Journey to Personal Training
29th April 2013
Front Squat
20/40/60/80
3 x 100kg
3 x 110kg
1 x 115kg
1 x 117kg
15 x 65kg
Good Mornings
2x6 x 60kg
6 x 65kg
SS:
Full-Contact Twist 3x10 x 10kg
Chin-up 21 reps.
Tabata
(Squat - Mountain Climber - Burpee - Knee lift)
4 min.
Totally overreaching. Strength levels are dropping. Next week I'm doing a single with my so-called starting weigth for the upcoming 1RM tests. And nothing else.
Front Squat
20/40/60/80
3 x 100kg
3 x 110kg
1 x 115kg
1 x 117kg
15 x 65kg
Good Mornings
2x6 x 60kg
6 x 65kg
SS:
Full-Contact Twist 3x10 x 10kg
Chin-up 21 reps.
Tabata
(Squat - Mountain Climber - Burpee - Knee lift)
4 min.
Totally overreaching. Strength levels are dropping. Next week I'm doing a single with my so-called starting weigth for the upcoming 1RM tests. And nothing else.
Re: Dub's Journey to Personal Training
30th April 2013
Bench Press
20/40/50/60
3 x 75kg
3 x 80kg
1 x 82.5kg
1 x 85kg
19 x 55kg
Chin-up
21
DB Bench Press
RP: 12/5/3 x 27.5kg
Kroc-rows
20 x 27.5kg
A nice workout. Nothing special. Practically a new 1RM on the bench. I can do more tho. Next week I build to 82.5kg.
Also, I found out today that I'm excellent in Triple Jump.
Bench Press
20/40/50/60
3 x 75kg
3 x 80kg
1 x 82.5kg
1 x 85kg
19 x 55kg
Chin-up
21
DB Bench Press
RP: 12/5/3 x 27.5kg
Kroc-rows
20 x 27.5kg
A nice workout. Nothing special. Practically a new 1RM on the bench. I can do more tho. Next week I build to 82.5kg.
Also, I found out today that I'm excellent in Triple Jump.
Re: Dub's Journey to Personal Training
2nd May 2013
Deadlift
20/60/100/120
3 x 145kg
3 x 150kg
1 x 160kg
1 x 165kg
KB Swings - 20x24kg
Paused Front Squats (3s)
8 x 40kg
2x8 x 45kg
SS:
Nordic 3x5
Chin-up 21
That's the heaviest weight I have lifted ever on the DL. Great stuff. I strongly believe I can break 170kg in two weeks. We'll see.
Deadlift
20/60/100/120
3 x 145kg
3 x 150kg
1 x 160kg
1 x 165kg
KB Swings - 20x24kg
Paused Front Squats (3s)
8 x 40kg
2x8 x 45kg
SS:
Nordic 3x5
Chin-up 21
That's the heaviest weight I have lifted ever on the DL. Great stuff. I strongly believe I can break 170kg in two weeks. We'll see.
Re: Dub's Journey to Personal Training
3rd May 2013
MetCon circuit (5 rounds):
Double-KB Snatch 4 x 12kg
Double-KB Clean and press 4 x12kg
Double-KB Row 8 x 12kg
Plyo push-up 8
KB-Swing 15 x 32kg (24kg on the 2 last sets)
5th May 2013
Chin-up
21
Overhead Press
20/30/40/45
3 x 50kg
3 x 55kg
1 x 57kg
1 x 60kg
20 x 30kg
DB-Incline Bench (1s pause)
6/6/5 x 25kg
Kroc
20 x 30kg
Complex:
FW 3 x 20-30m x 35kg
Double KB-Snatch 5/4/3 x 12kg
Double KB-Clean and press 5/4/3 x 12kg
6-ways
8/6/6 x 4kg
Okay, so on friday I had 20 minutes to do a workout. So I decided to totally make my body hate me by this metcon circuit. The template was from Bandana Training. Did the trick. Then I suddenly had time today to make it to the gym, so I did a normal workout as well. All felt good, there has been great addition to the Krocs. In december I only got 6 reps with 30kg.
MetCon circuit (5 rounds):
Double-KB Snatch 4 x 12kg
Double-KB Clean and press 4 x12kg
Double-KB Row 8 x 12kg
Plyo push-up 8
KB-Swing 15 x 32kg (24kg on the 2 last sets)
5th May 2013
Chin-up
21
Overhead Press
20/30/40/45
3 x 50kg
3 x 55kg
1 x 57kg
1 x 60kg
20 x 30kg
DB-Incline Bench (1s pause)
6/6/5 x 25kg
Kroc
20 x 30kg
Complex:
FW 3 x 20-30m x 35kg
Double KB-Snatch 5/4/3 x 12kg
Double KB-Clean and press 5/4/3 x 12kg
6-ways
8/6/6 x 4kg
Okay, so on friday I had 20 minutes to do a workout. So I decided to totally make my body hate me by this metcon circuit. The template was from Bandana Training. Did the trick. Then I suddenly had time today to make it to the gym, so I did a normal workout as well. All felt good, there has been great addition to the Krocs. In december I only got 6 reps with 30kg.
Re: Dub's Journey to Personal Training
6th May 2013
Front Squat
20/50/60/80/100
1 x 107kg
1 x 112kg
1 x 117kg
20 x 60kg
Chin-up
10
Second last week of the periodization plan. Just doing submaximal singles and a back-off set. Decreased the weekly chin-ups to 50.
Front Squat
20/50/60/80/100
1 x 107kg
1 x 112kg
1 x 117kg
20 x 60kg
Chin-up
10
Second last week of the periodization plan. Just doing submaximal singles and a back-off set. Decreased the weekly chin-ups to 50.
Re: Dub's Journey to Personal Training
7th May 2013
Bench Press
20/40/50/65/70
1 x 80kg
1 x 82.5kg
1 x 85kg
20 x 52.5kg
Chin-up
10 reps
Feeling very confident with the bench press at the moment. All the singles came up without any problems. Form was good and the movement was controlled. 90kg is very close.
Bench Press
20/40/50/65/70
1 x 80kg
1 x 82.5kg
1 x 85kg
20 x 52.5kg
Chin-up
10 reps
Feeling very confident with the bench press at the moment. All the singles came up without any problems. Form was good and the movement was controlled. 90kg is very close.
Re: Dub's Journey to Personal Training
9th May 2013
Deadlift
20/60/100/110/120
1 x 150kg
1 x 160kg
1 x 165kg
KB swing 20 x 32kg
Chin-up
10
165kg is quite easy. I'll get that 170, maybe even 175kg. That'd be huuuge.
Deadlift
20/60/100/110/120
1 x 150kg
1 x 160kg
1 x 165kg
KB swing 20 x 32kg
Chin-up
10
165kg is quite easy. I'll get that 170, maybe even 175kg. That'd be huuuge.
Re: Dub's Journey to Personal Training
10th May 2013
Chin-up
20 (6/5/4/3/2)
Lat pull-down 20 reps
Overhead Press
20/30/40/45
1 x 50kg
1 x 55kg
1 x 60kg
Done. Next is deload week, then it's time to hit 1RM's.
Chin-up
20 (6/5/4/3/2)
Lat pull-down 20 reps
Overhead Press
20/30/40/45
1 x 50kg
1 x 55kg
1 x 60kg
Done. Next is deload week, then it's time to hit 1RM's.
Re: Dub's Journey to Personal Training
Had a tough deload week. It included getting sick (still some flu hanging around) and a nice crash-collision when riding my rollerblades. Luckily neither of these issues stopped me hitting some personal records. Front Squats were the first to go.
20th May 2013
Front Squat
20/60/80/90/100
1 x 115kg
1 x 120kg
1 x 125kg
0 x 127kg
I got what I aimed for. a 10kg PR in 5 months. Totally happy with that. I used all my mental and physical energy on that one. Only 15kg to go in roughly 6 months to my goal of 140kg. So some serious squatting is about to unfold too.
20th May 2013
Front Squat
20/60/80/90/100
1 x 115kg
1 x 120kg
1 x 125kg
0 x 127kg
I got what I aimed for. a 10kg PR in 5 months. Totally happy with that. I used all my mental and physical energy on that one. Only 15kg to go in roughly 6 months to my goal of 140kg. So some serious squatting is about to unfold too.
Re: Dub's Journey to Personal Training
22nd May 2013
Bench Press
20/40/60/70/80
1 x 85kg
1 x 90kg
Incline bench press
5 x 50kg
0 x 70kg
I got what I wanted. The rep was a grinder and a very ugly one, but I got it. Only 5kg to go, and only 10kg for 100k. That's huuge to me. The incline was just fooling around with a friend who also maxed on bench today.
Bench Press
20/40/60/70/80
1 x 85kg
1 x 90kg
Incline bench press
5 x 50kg
0 x 70kg
I got what I wanted. The rep was a grinder and a very ugly one, but I got it. Only 5kg to go, and only 10kg for 100k. That's huuge to me. The incline was just fooling around with a friend who also maxed on bench today.