Dub's Journey to Personal Training

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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.