Dub's Journey to Personal Training

[Dub]

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]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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

[Dub]

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

[Dub]

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.

[Dub]

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.

[Dub]

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.

[Dub]

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

[Dub]

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.

[Dub]

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

[Dub]

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.

[Dub]

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.

[Dub]

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.