11th July 2013
Bench Press
20/30/40/45/50
5 x 55kg
5 x 62.5kg
12 x 70kg
1 x 82.5kg
BB Row
20/40/45
5 x 47kg
5 x 55kg
8 x 62kg
1 x 72kg
SS:
DB Floor Press 10/8/5+3 x 27.5kg
Kroc 10/8/8 x 30kg
Rear delt
25/15/15 x 9kg/4kg/BW
Happy with the bench today. Felt totally tired and beat up before the gym, but it all went away as soon as I hit the bench. A nice PR and a solid single rep afterwards with high intensity. The last set of the floor press fell apart mid set, so I resetted the form and finished with three solid reps.
Dub's Journey to Personal Training
Moderators: Ironman, Jungledoc, parth, stuward
Re: Dub's Journey to Personal Training
13th July 2013
High Box Front Squat
20/50/60/90/100
1 x 110kg
1 x 120kg
1 x 125kg
1 x 130kg
1 x 132.5kg
0 x 137.5kg
3 x 100kg
3 x 107.5kg
3 x 112.5kg
3 x 115kg
2x5 x 70kg
SS:
Hip Thrust 8 x 60kg, 8 x 80kg, 8 x 100kg, 8 x 110kg
Nordic 3 x 5
Chin-up
7/7/6
SS:
Hanging Leg raise 2 x 10
Adductor Plank 2 x 20s
Long workout, roughly 1,5h. But that's the squats for you. 137kg, not today. But it's close. I feel like these partial squats work my quads way harder.
High Box Front Squat
20/50/60/90/100
1 x 110kg
1 x 120kg
1 x 125kg
1 x 130kg
1 x 132.5kg
0 x 137.5kg
3 x 100kg
3 x 107.5kg
3 x 112.5kg
3 x 115kg
2x5 x 70kg
SS:
Hip Thrust 8 x 60kg, 8 x 80kg, 8 x 100kg, 8 x 110kg
Nordic 3 x 5
Chin-up
7/7/6
SS:
Hanging Leg raise 2 x 10
Adductor Plank 2 x 20s
Long workout, roughly 1,5h. But that's the squats for you. 137kg, not today. But it's close. I feel like these partial squats work my quads way harder.
Re: Dub's Journey to Personal Training
15th July 2013
Depth Jump
4 x 6
Hang Power Clean
20/40
3 x 50kg
2 x 50kg
4x2 x 60kg
Overhead Press
20/30/40
3 x 45kg
3 x 50kg
3 x 52kg
Push Press
3 x 55kg
3 x 60kg
3 x 65kg
Chin-up
5 x 4
Good power session today. Power cleans are still a bit hard to do, but they are getting better.
Depth Jump
4 x 6
Hang Power Clean
20/40
3 x 50kg
2 x 50kg
4x2 x 60kg
Overhead Press
20/30/40
3 x 45kg
3 x 50kg
3 x 52kg
Push Press
3 x 55kg
3 x 60kg
3 x 65kg
Chin-up
5 x 4
Good power session today. Power cleans are still a bit hard to do, but they are getting better.
Re: Dub's Journey to Personal Training
16th July 2013
Elevated Front Squat (a bit lower than last time)
20/60/90/100/105/110
1 x 115kg
1 x 120kg
1 x 125kg
0 x 130kg
3 x 100kg
3 x 105kg
3 x 110kg
2x5 x 60kg
Good Morning
3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
1 x 85kg
1 x 90kg
SS:
Nordic 6/5/4
Adductor Plank 2 x 25s
SS:
KB Waiter Walk 3 x 24kg
Chin-up 7/5/4/4
I got a couple of cm's lower today with no discomfort. And it totally showed in my performance. Joint angles are funny. Now, no 130kg? What? It was just 2-5cm lower. Weird. Or then it wasn't the best day. We'll see that later.
Elevated Front Squat (a bit lower than last time)
20/60/90/100/105/110
1 x 115kg
1 x 120kg
1 x 125kg
0 x 130kg
3 x 100kg
3 x 105kg
3 x 110kg
2x5 x 60kg
Good Morning
3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
1 x 85kg
1 x 90kg
SS:
Nordic 6/5/4
Adductor Plank 2 x 25s
SS:
KB Waiter Walk 3 x 24kg
Chin-up 7/5/4/4
I got a couple of cm's lower today with no discomfort. And it totally showed in my performance. Joint angles are funny. Now, no 130kg? What? It was just 2-5cm lower. Weird. Or then it wasn't the best day. We'll see that later.
Re: Dub's Journey to Personal Training
19th July 2013
Bench Press
20/30/40/45/50/55
3 x 60kg
3 x 65kg
5 x 75kg
1 x 82.5kg
BB Row
20/30/40/45
3 x 50kg
3 x 57.5kg
8 x 65kg
1 x 72kg
Pause DB Bench Press
12.5/15/17.5/20/23.5
4x5 x 25kg
Chest-supported DB Row
6x8 x 17.5kg
No-nonsense time for bench workouts. Lower volume and more strength on bench is the goal
Bench Press
20/30/40/45/50/55
3 x 60kg
3 x 65kg
5 x 75kg
1 x 82.5kg
BB Row
20/30/40/45
3 x 50kg
3 x 57.5kg
8 x 65kg
1 x 72kg
Pause DB Bench Press
12.5/15/17.5/20/23.5
4x5 x 25kg
Chest-supported DB Row
6x8 x 17.5kg
No-nonsense time for bench workouts. Lower volume and more strength on bench is the goal
Re: Dub's Journey to Personal Training
20th July 2013
High-box Front Squat
20/40/60/80/90/100
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg
1 x 125kg
3 x 100kg
3 x 105kg
3 x 110kg
3 x 112kg
2x5 x 60kg
SS: Hip Thrust 4 x 8 x 110kg (First set 100kg)
Nordic 3 x 5
SS: Landmine rotation 3x10 x 7.5kg (first set 10kg)
Hanging Leg raise 3 x 10
Neutral Chin-up
20
High-box Front Squat
20/40/60/80/90/100
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg
1 x 125kg
3 x 100kg
3 x 105kg
3 x 110kg
3 x 112kg
2x5 x 60kg
SS: Hip Thrust 4 x 8 x 110kg (First set 100kg)
Nordic 3 x 5
SS: Landmine rotation 3x10 x 7.5kg (first set 10kg)
Hanging Leg raise 3 x 10
Neutral Chin-up
20
Re: Dub's Journey to Personal Training
22nd July 2013
Depth Jump
4 x 6
Hang Power clean
20/40/45/50
1 x 55kg
1 x 60kg
1 x 62kg
1 x 65kg
1 x 62kg
1 x 60kg
Overhead Press
20/30/40/45
1 x 50kg
1 x 52kg
1 x 55kg
Push Press:
1 x 60kg
1 x 65kg
1 x 70kg
Chin-up
5 x 2
10 x 1
Chin-ups were done with minimal rest between sets. I also flipped some tire today with a friend for several sets of 10, also I did couple of sets on my own for 3-5 reps. That was pretty cool, I have to try it again later.
Depth Jump
4 x 6
Hang Power clean
20/40/45/50
1 x 55kg
1 x 60kg
1 x 62kg
1 x 65kg
1 x 62kg
1 x 60kg
Overhead Press
20/30/40/45
1 x 50kg
1 x 52kg
1 x 55kg
Push Press:
1 x 60kg
1 x 65kg
1 x 70kg
Chin-up
5 x 2
10 x 1
Chin-ups were done with minimal rest between sets. I also flipped some tire today with a friend for several sets of 10, also I did couple of sets on my own for 3-5 reps. That was pretty cool, I have to try it again later.
Re: Dub's Journey to Personal Training
23rd July 2013
High Front Squat
20/40/60/80/100
1 x 105kg
1 x 107kg
1 x 110kg
1 x 120kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg
3 x 110kg
2x5 x 60kg
Good Morning
5 x 60kg
5 x 65kg
5 x 70kg
5 x 72kg
5 x 75kg
20 x 40kg
Superset:
Chin-up 10/6/5
Waiter walk 2 x 24kg
Tried without the box today. Still can't go to parallel and have to be careful on the bottom, but it was alrigth. No pain, but the problem is still there. Finally felt the GM's in the hamstrings and glutes, that's cool. And 10 on chin-ups, quite easily. Awesome.
High Front Squat
20/40/60/80/100
1 x 105kg
1 x 107kg
1 x 110kg
1 x 120kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg
3 x 110kg
2x5 x 60kg
Good Morning
5 x 60kg
5 x 65kg
5 x 70kg
5 x 72kg
5 x 75kg
20 x 40kg
Superset:
Chin-up 10/6/5
Waiter walk 2 x 24kg
Tried without the box today. Still can't go to parallel and have to be careful on the bottom, but it was alrigth. No pain, but the problem is still there. Finally felt the GM's in the hamstrings and glutes, that's cool. And 10 on chin-ups, quite easily. Awesome.
Re: Dub's Journey to Personal Training
25th July 2013
Bench Press
20/30/40/50/55
5 x 60kg
3 x 70kg
4 x 77.5kg
1 x 82.5kg
BB Row
20/30/35/50
5 x 55kg
3 x 62.5kg
4 x 70kg
1 x 72.5kg
DB Bench (2s Pause)
5/5/4 x 30kg
Chest-supported DB Row
6x8 x 20kg
Stupid Flu. Messing with my performance. Still hitting those 90% singles without a problem on bench.
Bench Press
20/30/40/50/55
5 x 60kg
3 x 70kg
4 x 77.5kg
1 x 82.5kg
BB Row
20/30/35/50
5 x 55kg
3 x 62.5kg
4 x 70kg
1 x 72.5kg
DB Bench (2s Pause)
5/5/4 x 30kg
Chest-supported DB Row
6x8 x 20kg
Stupid Flu. Messing with my performance. Still hitting those 90% singles without a problem on bench.
Re: Dub's Journey to Personal Training
27th July 2013
Front Squat
20/50/60/80/90/100
1 x 105kg
1 x 110kg
1 x 112kg
1 x 115kg
1 x 117kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 102kg
2x5 x 60kg
Nordic
3x5
Front Squat
20/50/60/80/90/100
1 x 105kg
1 x 110kg
1 x 112kg
1 x 115kg
1 x 117kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 102kg
2x5 x 60kg
Nordic
3x5
Re: Dub's Journey to Personal Training
29th July 2013
Deadlift
20/60/80/100/110/120
1 x 130kg
5x1 x 140kg
Overhead Press
20/25/30
2 x 35kg
3x1 x 40kg
Chin-up
3 x 4
Long time, no DL. Felt good, missed the heavy iron on my hands. Was it super light? No. No wonder tho. I still feel very low.
Deadlift
20/60/80/100/110/120
1 x 130kg
5x1 x 140kg
Overhead Press
20/25/30
2 x 35kg
3x1 x 40kg
Chin-up
3 x 4
Long time, no DL. Felt good, missed the heavy iron on my hands. Was it super light? No. No wonder tho. I still feel very low.
Re: Dub's Journey to Personal Training
30th July 2013
Bench Press
20/30
5 x 35kg
5 x 40kg
5 x 50kg
BB Row
20/25
5 x 30kg
5 x 35kg
5 x 42.5kg
Fillers:
Face-pulls and Band Pull-apart supersets.
Deloading. Nothing special. Tomorrow I get some hill sprints
Bench Press
20/30
5 x 35kg
5 x 40kg
5 x 50kg
BB Row
20/25
5 x 30kg
5 x 35kg
5 x 42.5kg
Fillers:
Face-pulls and Band Pull-apart supersets.
Deloading. Nothing special. Tomorrow I get some hill sprints
Re: Dub's Journey to Personal Training
1st August 2013
Front Squat
20/40/60/80/90/100
1 x 105kg
1 x 107kg
1 x 110kg
1 x 112kg
1 x 115kg
3 x 100kg
10 x 60kg
10 x 65kg
SS: Front Squat / Back Squat
10 / 5 x 65kg
Deficit RDL
8 x 50kg
8 x 60kg
8 x 70kg
2x8 x 75kg
8 x 77kg
SS: Kettlebell Swing / TGU
6 x 10 x 24kg / 6 x 1 x 16kg
I was completely depleted allready, had several low calorie/low carb days behind me, hill sprints from yesterday, and all the fun. So I decided to do some test of will and strength, then hit food like nothing matters. Huuuge. It was hard work, no doubt. Diet is ending after the next three low carb days, then it's so long carb cycling, for now. I'm very happy with the results so far.
Front Squat
20/40/60/80/90/100
1 x 105kg
1 x 107kg
1 x 110kg
1 x 112kg
1 x 115kg
3 x 100kg
10 x 60kg
10 x 65kg
SS: Front Squat / Back Squat
10 / 5 x 65kg
Deficit RDL
8 x 50kg
8 x 60kg
8 x 70kg
2x8 x 75kg
8 x 77kg
SS: Kettlebell Swing / TGU
6 x 10 x 24kg / 6 x 1 x 16kg
I was completely depleted allready, had several low calorie/low carb days behind me, hill sprints from yesterday, and all the fun. So I decided to do some test of will and strength, then hit food like nothing matters. Huuuge. It was hard work, no doubt. Diet is ending after the next three low carb days, then it's so long carb cycling, for now. I'm very happy with the results so far.
Re: Dub's Journey to Personal Training
3rd August 2013
Front Squat
20/40/50
3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
Good Morning
2x5 x 40kg
Deloading. In the next weeks I'm slowly adding carbs to my everyday life, next week I'll have one fruit and some 40g of starchy carbs either PWO or in the evening. Then add a little more (30-40g) next week, and so on. So that I'll slowly raise the amount of carbs to 200g per day with around 2400kcal and see how that goes. If it fits, then add even more. But that's like coming in the next months or so. Easing in.
Front Squat
20/40/50
3 x 60kg
3 x 70kg
3 x 75kg
3 x 80kg
Good Morning
2x5 x 40kg
Deloading. In the next weeks I'm slowly adding carbs to my everyday life, next week I'll have one fruit and some 40g of starchy carbs either PWO or in the evening. Then add a little more (30-40g) next week, and so on. So that I'll slowly raise the amount of carbs to 200g per day with around 2400kcal and see how that goes. If it fits, then add even more. But that's like coming in the next months or so. Easing in.
Re: Dub's Journey to Personal Training
5th August 2013
Drop Jump
3 x 6
Power Snatch
2x3 x 20kg
2x3 x 30kg
3 x 35kg
3 x 40kg
3 x 42kg
3 x 45kg
Overhead Press
20/30/35
5 x 40kg
5 x 45kg
5 x 50kg
Push Press: 4 x 55kg
SS: Pull-up 10 x 1
MB Slam 5 x 1
Plyo push-up 5 x 1
Cutting is over. I managed to get down some percents, am now around 12% or so according to the pictures. I lost a couple of kilos, I now weigh 75kg, did also cut some cm's from the waist, which is a good sign how things went. Now, slowly getting in more carbs and calories. Feels good. More fruit! Decided to continue the No-Deadlift program with Power Snatches for variety.
Drop Jump
3 x 6
Power Snatch
2x3 x 20kg
2x3 x 30kg
3 x 35kg
3 x 40kg
3 x 42kg
3 x 45kg
Overhead Press
20/30/35
5 x 40kg
5 x 45kg
5 x 50kg
Push Press: 4 x 55kg
SS: Pull-up 10 x 1
MB Slam 5 x 1
Plyo push-up 5 x 1
Cutting is over. I managed to get down some percents, am now around 12% or so according to the pictures. I lost a couple of kilos, I now weigh 75kg, did also cut some cm's from the waist, which is a good sign how things went. Now, slowly getting in more carbs and calories. Feels good. More fruit! Decided to continue the No-Deadlift program with Power Snatches for variety.
