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 by 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

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.

New PR, Training

New PR Today! Training Going Well

Hit a new Log Press PR today! My previous best log press was 155 lbs. Today, after warming up with some light yoke press, I managed to hit 160 lbs for a triple! This was a huge lift for me, since I’ve struggled to improve my log press for quite some time now.

I feel very encouraged, and it seems like my training is really paying off. Feeling stronger every week.

Here are my training reports for the week:

Tuesday Dec 20, 2016

DB Chest Press

  • 20 kg x 15
  • 26 kg x 12 (2)

DB Z-Press

  • 9 kg x 15, 12, 10

Z-Press, Barbell, Bench-Straddle

  • 40 kg x 8 (2)

Bench Press

  • 20 kg x 10
  • 40 kg x 8
  • 60 kg x 10
  • 70 kg x 5
  • 80 kg x 5
  • 90 kg x 3
  • 95 kg x 1
  • 90 kg x 3 (4)

Upright Barbell Rows

  • 30 kg x 15 (2)

Finished with Hammer Curls and a Shoulder Fly Dropset. I was feeling very worn out from my weekend event training, and it took me a long time to loosen up and find my rhythm. But in the end, I was able to hit 90 kg for four triples, and it felt quite easy. Hoping to build up to 100 kg triples soon. Spending more time on the basics this year, building up my strength foundation.

Thursday Dec 22, 2016

Low Bar Back Squats

  • 20 kg x 15
  • 40 kg x 12
  • 60 kg x 10
  • 70 kg x 5
  • 90 kg x 5
  • 100 kg x 5
  • 120 kg x 2
  • 125 kg x 1

High Bar Back Squats

  • 100 kg x 3
  • 110 kg x 3 (3)

Front Squats

  • 50 kg x 5
  • 70 kg x 3 (2)

Stiff Leg Deadlifts

  • 50 kg x 8 (3)

Plenty of volume on Thursday, really focusing on getting deep in my squats. My lower body power has always been a weak point for me, especially my squat. But it’s feeling a lot more solid now, and I’m hoping to hit a 150 kg squat soon.

Saturday Dec 24

Axle Deadlifts

  • 50 kg x 8
  • 70 kg x 8
  • 100 kg x 5
  • 110 kg x 3
  • 100 kg x 5

Yoke Walk, 20 m, drop and turn and halfway.

  • 94 kg x 1
  • 134 kg x 1
  • 174 kg x 1
  • 215 kg x 2
  • 174 kg x 2

Yoke Press

  • 54 kg x 5
  • 64 kg x 4 (3)

Log Push Press (Clean once)

  • 50 kg x 5
  • 60 kg x 3
  • 70 kg x 3

Incline Log Bench

  • 80 kg x 2
  • 70 kg x 5 (3)

Log Cleans

  • 90 kg x 1
  • 80 kg x 2

Today felt extremely good. Took a while to loosen everything up, but after the Axle Deadlifts everything felt light. The 70 kg triple on the Log was an enormous success, and it felt fairly easy. I will definitely be hitting my goal of a 100 kg log soon. That’s all for now, I’m feeling stronger every day, and I can’t wait for my next chance to compete.

Cheers,

The Bear.

Thoughts, Training

Weekly Training Update, December 17-18.

It’s been a good week for training. I had two solid upper body sessions at Contender Boxing Club during the week, and a great lower body and event day at Formosa Fitness on Saturday. Everything is feeling pretty good. And to top it all off, I found a new training partner, which will be a huge help.

I did some deadlifting on Saturday, since Formosa was running another certification class, and I could only use the open area for 3 quick sets of Farmers Walk. I was quite nervous about how my deadlift would be, since I haven’t actually deadlifted in nearly 4 months. But, while far from my all time best, I managed 150kg for a clean, beltless single. I’m quite happy with that, since I used to struggle quite a bit locking out anything heavier than 140 kg, and 150 went up smoothly. This means my lower body training, focusing on my glutes, is paying off. I have always suffered from a weak ass, and I’m really focusing on fixing that.

Here are my workout reports for the week:

Tuesday, December 13th

Bench Press

  • 40 kg x 15
  • 50 kg x 15
  • 60 kg x 15
  • 70 kg x 8
  • 80 kg x 8
  • 90 kg x 5
  • 95 kg x 3 (3)

Seated Z-Press (straddling bench, no back support)

  • 35 kg x 8
  • 40 kg x 8
  • 45 kg x 5
  • 50 kg x 5
  • 55 kg x 2.5 (very nearly a 3-rep PR!)

I finished this workout with a Pump Out, supersetting three variations of bicep curls, lat pulldowns, and chest and shoulder flys.

Thursday, December 15th – Upper Body

Warmup

Incline Bench Press

  • 40 kg x 15
  • 50 kg x 15
  • 60 kg x 8
  • 50 kg x 8 (3)

Dumbbell 1-Arm Rows

  • 15 kg x 15
  • 18 kg x 15 (2)

Standing Military Press (Strict)

  • 30 kg x 15
  • 35 kg x 12
  • 30 kg x 12 (2) – Wide Grip
  • 30 kg x 8(2) – Narrow Grip

Upright Rows

  • 35 kg x 15 (2)

Close-Grip Bench Press

  • 30 kg x 15
  • 40 kg x 12
  • 40 kg x 8

Saturday, December 17

Straight Bar Deadlift

  • 50 kg x 10
  • 60 kg x 10
  • 95 kg x 8
  • 115 kg x 6
  • 132 kg x 3
  • 150 kg x 1
  • 140 kg x 3 (3)

Farmers Walk, 20m, Drop and Turn at Halfway

  • 47.5 kg x 2
  • 57.5 kg x 1
  • 77.5 kg x 1

High Bar Squat

  • 60 kg x 8
  • 80 kg x 5

Paused Front Squat

  • 60 kg x 3 (3)

Zercher Squat

  • 55 kg x 6
  • 75 kg x 3
  • 85 kg x 3

Log Press, Strict (Clean Once)

  • 30 kg log x 10
  • 50 kg x 5
  • 55 kg x 5
  • 60 kg x 3(2)

Log Clean

  • 70 kg x 3
  • 75 kg x 3
  • 80 kg x 2

Flat Log Bench Press

  • 80 kg x 5 (2)

When I tried to squat, my chest was still very tight from all the chest work during the week, and I couldn’t get comfortable under the bar, so I elected to move to Front and Zercher squats. Overall I’m quite happy with this weeks training. Now it’s time for a couple days rest, and I’ll be back at it on Tuesday.

Cheers,

The Bear.

 

New PR, Training

New PR!

Had a solid training session this weekend, focused on Movement Events.

Farmers Walk, 20 m, drop, and return.

  • 1 x 40 kg
  • 2 x 50 kg
  • 1 x 60 kg
  • 1 x 70 kg
    • Weights are per hand, plus 17.5 kg handles.

Yoke Walk, 20 m, drop and return

  • 1 x 95 kg
  • 1 x 135 kg
  • 1 x 145 kg
  • 1 x 165 kg
  • 1 x 175 kg
    • Weights include 55 kg yoke.

Yoke Press (tried it out just for fun)

  • 1 set of 8 with 55 kg yoke

Yoke Front/Zercher Carry, 20m, drop and return

  • 1 x unloaded 55 kg Yoke
  • 1 x 75 kg
  • 2 x 85 kg

Safety Squat Bar Squats (bar aprox. 30 kg)

  • 8 x 50 kg
  • 8 x 70 kg
  • 8 x 90 kg
  • 5 x 110 kg

The Farmers Walk felt very good, and my run with 87.5 kg (about 192 lbs) per hand  was a new PR for me. Feeling very good, and I’ll be posting more updates after every weekend training session.

Cheers,

The Bear.