Programming, Thoughts, Training, Update

One Week To Go! / Looking Ahead

Well I have one week left to go in my 6 Week Program. I have been controlling my diet well and it has been going quite well! I’ll be posting my results next weekend, but I can say, looking at the numbers, that my lifts and rep ranges have gone steadily up across all my primary lifts.

This is hugely encouraging, as I’ve managed to shed about 15 lbs in the process. I’m very happy with how things have come together, and I’m excited about my future progress.

Looking ahead now, I’ve been happy with my progress, but I also feel like I went a little easy on myself. I know, deep down, that my body is capable of much more than I usually push it to achieve.

To that end, I’m going to be reprogramming next weekend. I am continuing a total-body program, aimed at increasing my general strength. I’ve been looking in to Linear Progression programs as explained┬áby Brian Alsruhe. My brother has been using his program and really enjoys it, and I think that it will be what I’m looking for.

Here is the video, if you’re interested. He lays out the basics of the program, and how it benefits his training. It sounds a little daunting, but I’m looking forward to the challenge. I’ll put my program together this week, and let you know how it goes!

Keep checking back for the wrap-up of my first 6 weeks, and train hard!

Feel free to message me any questions, or leave them in the comments below.

Cheers,

The Bear.

Programming, Training

Programming and Dieting

Since I’ve been too cheap to buy a bathroom scale, I finally found a place where I can get weighed. Apparently, the BMI is taken very seriously here, and many pharmacies offer general weight checkups. I went to check it out and got some surprising results:

  • Weight: 104.2 kg
  • Body Fat: 26.6%
  • Muscle: 31.1%
  • Body Age: 51 y/o
  • BMR: 2141 kcal
  • BMI: 31.3

This was a little disheartening. I had been eating cleaner and exercising harder since June, when I weighed in at 111.4 kg. So the loss was encouraging, but these measurements put me far above where I would like to be.

So I have resumed using My Fitness Pal to track my calories and Macros, and have been working through my new training program. It has been feeling really good, and I’m looking forward to next month’s weigh-in.

My next goal is to be under 215 lbs/ 97 kg and/or 18% body fat. So far I have been able to shed the weight while maintaining or improving my lifts throughout this training cycle. Hopefully I can continue this trend, and work on building up my base musculature while I continue to shed the excess fluff.

That’s all for now, wish me luck!

Cheers,

The Bear.

Programming, Training

First Week of New Program/ Feb 20-26

Behind on Training Logs, so here’s a update for the week of February 20-26. This was my first week attempting to develop my own training program. Week 2 felt much better after some fine-tuning, and I’m looking forward to starting Week 3 tomorrow.

Mon Feb 20

  • Seated Barbell Military Press
    • 60 kg x 5 (3)
    • 65 kg x 5 (2)
  • Z Press
    • 50 kg x 4
    • 40 kg x 8 (2)
  • Superset Hammer Curls/EZ Bar French Press
  • Face Pulls
    • 20 x 3
  • Shoulder Flys
    • 12 kg x 12 (3)

Tue Feb 21

  • Front Squat
    • 40 kg x 5
    • 60 kg x 3
    • 80 kg x 3
    • 85 kg x 3 (3)
  • High Bar Back Squat
    • 90 kg x 8
    • 80 kg x 8
    • 60 kg x 8
  • Split Leg Squats
    • BW x 10
  • Superset Ab Roller Crunches/Hip Thrusters
    • 10/20 x 3
  • Back Crunches
    • 15 x 3

Struggling with squat depth, and I’ve started filming my lifts in order to police my form a little more rigorously. I have been stretching every night to try and open up my hip flexibility, and it is helping. Slowly but surely.

Thu Feb 23

  • Incline Bench
    • 40 kg x 5
    • 60 kg x 5
    • 70 kg x 8 (5)
  • Inverted Rows
    • 12 x 3
  • Lat Pulldowns
    • 15 x 3
  • Superset Hammer Curls/Tricep Ext.
    • 15/15 x 2
  • Plank 1 min x 2

Sat Feb 25

  • Farmers Walk (weight per hand, 25 m course, 2 lengths)
    • 57.5 kg x 2
    • 67.5 kg x 2
    • 77.5 x 2
      • dropset: 57.5 kg x 2
  • Farmers Pickups
    • 87.5 kg
    • 87.5 kg + 10 second hold
  • Log Press (32.5 kg log)
    • 52.5 kg x 3 (2)
    • 62.5 kg x 2
    • 72.5 kg x 1
    • 82.5 kg x 1
    • 72.5 kg x 1 (3)
  • Floor Press
    • 50 kg x 10
    • 80 kg x 5

Weighed in at 110 kg for my event day, which is a little more than I’d like to be. So I am focusing on incorporating more cardio into my active recovery, as well as increasing the intensity and volume of my training session. But besides being a little heavier, everything is feeling good.

Sat Feb 26

  • Conventional Deadlift (15 kg light bar)
    • 65 kg x5
    • 115 kg x 3 (5)
    • 120 kg x 1 (5)
  • Snatch Grip
    • 95 kg x 3 (4)
  • Stiff Leg
    • 65 kg x 5 (2)

Meant to do my deadlifts after I finished with Event training, but I was absolutely gassed, so I went back and did them the day after.

Programming, Training, Update

New Training Program in Development

I sat down over the weekend after a long period of thought and wrote out a rough first draft of my new training routine. It’s a little ambitious, and I’m currently testing it to see how well-balanced and functional it is.

The program is based on a three week rotation, with two cycles of the heavier Week A, followed by one of the lighter, more hypertrophy and bodyweight-focused Week B. Due to the circumstances surrounding my access to training facilities, the program is based around basic gym equipment for general strength-building, with an event session to be rotated in every three weeks. This is not going to be an effective program for developing strongman techniques and event conditioning, but it is suited to my current needs.

Today is Day 2, Week A. Day 1 was a overall quite good, but requires some changes.

For anyone interested, once I have finished a three-week rotation and spent time editing and refining the program, I’ll be looking for people willing to help me test it. If you might be interested in testing my developmental program, or have any questions about training, please leave a comment below, message me on IG, or shoot me an email.

More to come.

Cheers,

The Bear.

Thoughts, Training

Feeling Strong This Week; Training Logs: Feb 16-18

Making solid progress this week. Everything is feeling more solid and dialed in. I’ve been eating better, and I believe it’s going to pay off in the long run. I’m working on my conditioning and my athleticism in an effort to become more competitive in my weight class.

Thursday Feb 16

  • Deadlift (Conventional)
    • 70 kg x 5
    • 100 kg x 5
    • 120 kg x 5
    • 140 kg x 5
    • 150 kg x 3
    • 110 kg x 5
  • Snatch Grip Deadlift
    • 100 kg x 5 (3)
  • Front Squat
    • 70 kg x 3
    • 60 kg x 5 (3)
  • Inverted Rows
    • 15, 12 x 2

Deadlifts felt pretty terrible today. My back started to round, and my form collapsed when I moved the weight up to 150 kg. I’ve added more upper back work to help keep tightness across my back when I deadlift, and prevent my shoulders from dragging me down out of position.

Friday Feb 17

  • Seated Smith Machine Military Press
    • 30 kg x 8
    • 40 kg x 5
    • 50 kg x 3
    • 60 kg x 3
      • I’m not sure if the bar on the machine weighs anything, so the weights listed are just the weight I added.
  • Seated Barbell Military Press
    • 40 kg x 12
    • 50 kg x 8
    • 60 kg x 3
  • Incline Bench Press (Steep)
    • 70 kg x 5
    • 60 kg x 8 (3)
  • Superset: Hammer Curls/ 3-Direction Shoulder Flys

I finished with some accesory work, trying to improve my core strength and add a little variety into my training. Finished with a pair of AMRAP sets of EZ bar curls and EZ bar french press.

Saturday Feb 18

  • Front Squats
    • 50 kg x 5
    • 60 kg x 3
    • 70 kg x 3
    • 80 kg x 3 (3)
  • High Bar Back Squats
    • 85 kg x 8
    • 90 kg x 8
    • 95 kg x 8
  • Barbell Lunge Squats
    • 50 kg x 10
    • 40 kg x 10
  • Superset: Ab Roller Crunches (3 x 5)/Hip Thrusters (3 x 20) – 3 Variations.

Saturdays workout felt the best this week. My deadlifts were a bit disappointing, but they’ve always been a weak point of mine. I’m going to be working them more regularly from now on. But my high bar squats felt solid, more than they have in a long time. I think squatting regularly is paying off.

All in all, it has been a good week. I’ve set some goals, both fitness and personal, and now I feel like I’m working toward something, instead of just working. I hope to be able to compete when I visit home in the summer, but that’s still up to scheduling.I’m feeling stronger every week, and I can’t wait to get back into competition and see how far I’ve come.

In the meantime, I’m trying to keep my focus, and keep my discipline.

Cheers,

The Bear.

Training

Training Logs: Feb 6 – Feb 11

Monday February 6th

  • Deadlifts (Conventional)
    • 70 kg x 8
    • 100 kg x 8
    • 110 kg x 5
    • 120 kg x 5
    • 150 kg x 3
    • 160 kg x 2
    • 150 kg x 3
  • Zercher Squats from Sumo Deadlift Pickup
    • 110 kg x 5 min EMOM

My deadlifts are very much my weakest point. I have been working my upper and lower back more, since I have a nasty tendency to round my back when the weights get heavy. Everything still feels heavy and horrible. I wish I was seeing the kind of improvement I have been seeing with my squat.

 

Tuesday February 7

  • Seated Military Press
    • 40 kg x 15
    • 50 kg x 10
    • 60 kg x 5
    • 70 kg x 5
    • 80 kg x 2
    • 75 kg x 3
  • Superset: Inverted Rows x Explosive Pushups
    • 12 x 3
  • 1 Arm DB Rows
    • 26 kg x 12 (3)
  • 1 Arm DB Press (Strict)
    • 11 kg x 10
    • 16 kg x 8 (2)

Finished this workout by running the long way home, through the university campus. That sucked. This workout was a bit of a shake-up to liven up my routine and incorporate more dynamic movements into my training. And, again, it sucked.

Saturday February 11

  • DB deadlift (weight per hand)
    • 30 kg x 8 (3)
  • Low Bar Squat
    • 65 kg x 8
    • 85 kg x 5
    • 105 kg x 3
    • 115 kg x 3
    • 125 kg x 2
    • 105 kg x 3 (2)
  • High Bar Squat
    • 65 kg x 15
  • Hip Thrusters – 3 Variations
    • 20 x 3

Legs felt underpowered this week. Everything felt off, and my strength just didn’t seem to be there. All in all, not an inspiring week.

 

Not much of a high note to end on, I’m afraid. Think I’m getting sick. That’s all for now.

Cheers,

The Bear.