Dub's Journey to Personal Training

[Dub]

24th May 2013

Deadlift
20/60/100/120 (All these Deficit)/ 140
1 x 160kg
1 x 170kg

Leg Press
8 x 160kg
Cluster Set: 10/5/3 x 160kg

Long-lever plank
1 minute.

Nothing feels better than holding a locked PR deadlift. No squats, no benches, nothing feels better to know that you have lifted that $h1t up. Needless to say I held on to it for a couple of seconds before bringing the bar down, just feeling and being totally alpha. I didn't have any more reps in me. Trying another PR would have been a waste in my mind. All the mental focus and physical strength went onto that lift. Then I decided to wreck myself using the leg press. It's always fun.

[Dub]

26th May 2013

Chin-up
20 (6/5/4/4/1)

OHP
20/30/40
1 x 50kg
1 x 55kg
Push Press:
1 x 60kg
1 x 65kg

Unilateral Rollout
3x5
Rollout
10 reps

Complex: FW 3x20m x 35kg,
Shoulder-to-Shoulder Press 20/15/12 x 17.5kg
Kroc 15/12/12 x 25kg

Lean Lateral Raise
12/10/10 x 10kg

Decided to do a killer today. I'm trying to shed my Bodyfat harder now that my 1RM's have peaked. Could have gone higher on the push-press, but My glute is still quite bothering from the roller blade accident, and didn't like it one bit. The idea is to build my OHP to a heavy 1,2 or 3 and then do some Push presses with heavier weigths. We'll see.
Also I got some huge burn on my forearms and grip with this workouts. The leaning on the LR was the last straw to it.

[Dub]

28th May 2013

AM:
Back Squat
20/60/80/100
1 x 120kg
1 x 125kg
1 x 130kg
20 x 65kg

PM:
Power Clean
20/40
4 x 3 x 50kg

Good morning
20/40/
5 x 60kg
5 x 70kg
5 x 75kg

SS:
Nordic/UL Rollout
3x5

Chin-up
20

Because it's summer time, I have time. So I decided to take on the 21-day squat challenge. Just to get some muscle and strength on the squat. I want to beat that Robert-guy that bad. So yeah, Back squat once a week, Front Squat the rest. Also trying the no deadlift-approach. Power Cleans still need lots of practise. Reps and reps then. Didn't max on GM or Back squat today because the gluteal area is still a bit bothered by the grinders. But heavy RM's still.

[Dub]

29th May 2013

AM: Front Squat
20/60/80/
1 x 100kg
1 x 110kg
1 x 115kg
0 x 120kg

PM:
Bench Press
20/30/40
5 x 50kg
5 x 60kg
10 x 70kg
1 x 80kg

Chin-up
20 (Total for the day, 3 sets!)

DB Pause Bench Press
8 x 20kg
8 x 23.5kg
5 x 23.5kg

Rear Delt Destroyer
30 x 10kg/15 x 4kg/10 x BW

Damn head of femur keeps bugging me on heavier squats. It will go away when the spot isn't swollen or inflammed. Took some contrast water therapy after todays evening workout, should help. Tomorrow is squatting, no matter what.

The Bench is piloting 531 + singles program outlined here: http://www.jimwendler.com/2012/11/531-a ... -approach/" onclick="window.open(this.href);return false;
I remember Doc talking about the fact that 531 doesn't have much work over 90% which is true especially in the beginning, so this method is a good way to get over 90% work to almost every workout. I just like 531 in general. You have the weight's already determined, and you make a new PR practically every time. Today I made a new 10RM. Oh, and the rear delt destroyer by Meadows was a killer. Look up from T-nation.

[Dub]

30th May 2013

Front Squat
20/60/80/90
1 x 105kg
1 x 110kg
1 x 115kg
0 x 120kg
20 x 65kg

Chin-up
20 (8/7/5)

I dropped the creatine from 20g per day to 5g per day this week, and my program peaked. So I'm not that mad that I can't lift that 120kg. Especially since I'm squatting every f'n day. Atleast I'm squatting heavy every day. And that will make a difference. So far I'm feeling good, the glute is slowly getting better too. That back-off was awful. 20 reps, and the last ten were all hell. I love to train.

[Dub]

31st May 2013

Front Squat
20/60/80/90/100
1 x 105kg
1 x 110kg
1 x 112kg
1 x 115kg
1 x 117kg
3 x 82kg
3 x 90kg
3 x 95kg
2x5 x 60kg

Hamstring raise
3 x 5

Chin-up
2 x 5

UL Rollout
3 x 5

Talk about volume and workload on squatting. Over 2000kg moved during those sets. This Squat nemesis workout was outlined by the same devil who did the 21 day squat challenge, Nick Horton. I felt really good with this workout, I'm not even feeling dead right now. Will move this workout to twice a week. It was fun.

[Dub]

1st June 2013

Back Squat
20/60/80/100
1 x 120kg
1 x 130kg
1 x 135kg
1 x 140kg
3 x 100kg
5 x 70kg

Overhead Press
20/30/40
3 x 45kg
3 x 50kg
3 x 55kg
Push Press: 3 x 60kg, 2 x 65kg

Chin-up
5 x BW
5 x 3 (3s Eccentric)

Incline DB Press (1s pause)
8/8 x 23.5kg
Cluster: 8/2/2 x 23.5kg

SS: Lateral raise 10/11 x 6kg 10 x 10kg (lean)
Front raise 3 x 8-15 x 4kg

Jeez. Quite the workout. I'm done.

[Dub]

2nd June 2013

Front Squat
20/60/80/90
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg

Chin-up
7/3

What? I had 5 hour sleep under my belt, it's a low carb day (yesterday was medium carb) and I still make my best squat this far. After 6 days of ass-kicking damn heavy. I can never understand how this $h1t works. Really. We'll see how it goes on.

I've noticed my Upper back getting way stronger on the heavier singles. I usually had to round my upper back when coming up, but not it's not that big nor frequent. Great. Maybe the cue "elbows first" help too. That's my only focus rigth now. When you're starting the concentric phase, drive your elbows up the most, then extend knees and hips.

[Dub]

3rd June 2013

Front Squat
20/60/70/80/100
1 x 105kg
1 x 112kg
1 x 117kg
1 x 120kg
3 x 85kg
3 x 92kg
3 x 100kg
2x5 x 60kg

Chin-up
20

I really like this Squat nemesis workout. I don't know why, but I feel very confident and strong under the bar on every set. 120kg is quite the broomstick rigth now. Nothing but a training max. Will go towards 125kg next time.

[Dub]

4th June 2013

Back Squat
20/60/80/100
1 x 110kg
1 x 115kg
1 x 120kg
1 x 125kg
1 x 130kg
3 x 100kg

PM workout:

Power Clean
20/40
3 x 50kg
3x3 x 60kg

Good Morning
3 x 40kg
3 x 50kg
3 x 70kg
3 x 75kg
3 x 80kg
5 x 50kg

Nordic
3x5

Chin-up
20

[Dub]

5th June 2013

Front Squat
20/60/70/90/100
1 x 105kg
1 x 107kg
1 x 112kg
1 x 117kg
1 x 120kg
5 x 60kg

PM:
Bench Press
20/30/35/40/45/50
3 x 57.5kg
3 x 65kg
9 x 72.5kg
1 x 80kg

Chin-up
4 x 5

DB Pause Bench Press
8/8/6 x 23.5kg

Landmine rows (1 pause at the top)
10/10/8 x 10kg

Rear Delts
25 x 9kg/ 13 x 4kg/ 10 x BW

Push-up
20

I feel good and fresh. 9 days of squatting behind and no signs of stopping. Sure, my hip flexor still aches on the bottom of the squat, but that's non related. And it's getting better every day. I don't even do any recovery work at the moment. Last week I did one water therapy session, migth do one this week too. But no foam rolling, and stretching and mobility only on warm-ups. This is a very interesting experiment for sure. Oh, and I just killed my lats and triceps on the evening workout.

[Dub]

6th June 2013

Front Squat
20/60/80/90/100kg
1 x 102
1 x 106kg
1 x 110kg
1 x 115kg
1 x 120kg
3 x 80kg
5 x 60kg

Chin-up 15

That 120kg was a technical failure. Aka ugly as hell. Didn't want to go higher today, because I would have totally bombed.

[Dub]

7th June 2013

Front Squat
20/60/80/90/100/102/105
1 x 110kg
1 x 112kg
1 x 117kg
1 x 122kg
3 x 85kg
3 x 95kg
3 x 100kg
3 x 105kg
2x5 x 60kg

Nordic
3 x 5

Chin-up
8/7

Farmers Walk
3 x 35 steps (25-35m) x 40kg

Great day for squatting. I got another PR in my squatting madness. That 125kg doesn't seem that big anymore. It's soon to be 365 strength. A weigth I could lift any day. Felt good, was nice to check my form on all the reps on the monitor. Even the 122kg seemed quite clean. New triples with 105kg, will go to 107 or 110kg next time for sure.
I was wondering. Now that I'm not regulary deadlifting (Sad, I love the deadlift), I hope my grip strength doesn't plummet. That's why I do some heavy Farmers Walks. Or as heavy as possible. Those were the heaviest DB's in the gym.

[Dub]

8th June 2013

Back Squat
20/60/80/100/110
1 x 120kg
1 x 125kg
1 x 130kg
1 x 135kg
1 x 137.5kg
1 x 100kg
1 x 60kg

Overhead Press
20/30/40
3 x 45kg
3 x 50kg
3 x 55kg
Push Press
3 x 60kg
3 x 65kg

Chin-up (3s eccentric)
4/4/4/3

DB Floor Press
7/8/6 x 27.5kg

Kroc
20 x 27.5kg

6-ways
10/6 x 4kg

[Dub]

9th June 2013

Front Squat
20/60/80/90/95/100
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg
0 x 122kg

Chin-up
3 x 5