XYZ's log
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Re: XYZ's logJust thinking ahead to my training for this next cycle.
I think I'm going to try keep it fairly basic and try not change RE work too much so I can get an idea of how that's progressing.
Don't want to keep it too strict but I'm gonna try hit DB work quite a bit. One day incline, the other shoulder press. I would barbell incline but I did that today and it just didn't feel very nice on my shoulders. Haven't done them in a LONG time so that may be why but I'd rather not risk it. After that some back work. Will give Meadows Rows/one-arm barbell rows a go. Then some more tricep work - DB/cable extensions. Do a few sets of curlz. Then some upper-back work probably and that'd be it.
For lower body this phase is a bit harder to do (Accumulation) because the idea is not to really use barbell stuff apart from main lift. Doesn't mean I can't but I think there might be some good to that. Maybe go against that a little with some dimel deadlifts/RDLs or good mornings though. After that probably machine work - leg curls etc.
I know leg curls aren't the best for hamstrings but I'm still fairly weak at them. I'd imagine getting strong at the exercise should help a lot even if I'm only training a portion of my hamstrings. I guess some leg presses here and there too.
Trying to keep it a little more structured really. I know it's all about the 3 lifts going up but assistance work is important to me because I feel they help a lot for my 3 lifts and, plus, I do care somewhat about size gains too. -
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Re: XYZ's logNo I don't necessarily want bigger legs. But if doing volume on them will get me stronger then I will.(Original post by redbuthotter)
Re: size gains do you care about/what bigger legs? Isn't it quite inconvenient already rocking 29"+?
To be honest it's an inconvenience mainly because I hold most of my fat in my thighs and ass. I mean there's a little muscle there, sure, but it's not like exactly like I'm IFBB pro bodybuilder status because I have 30" thighs.
To add: After exams (when I'll have more time) I'm going to try somewhat cutting. To be fair I don't know if it's going to mean cutting or just a slower bulk but either way will want to incorporate some cardio. Also because, ****, it's rather healthy too. -
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Re: XYZ's logAccumulation Phase
DE Squat/Deadlift
Box Jumps
(Not counting but just did many)
Parallel Box Squat
90kg - 4x2
80kg - 11x2
Deadlift
120kg - 8x1
Lying Leg Curl
7 - 3x10
Leg Press
130kg - 1x20
170kg - 1x15
210kg - 1x10
250kg - 1x10
Cable Abs
75 - 3x12
I'm back, baby! So the plan is on DE days before the DE lift(s) I'm gonna do some plyometrics. So I did a bunch of box jumps. Not really bothered about counting height but I think about 30-35".
Then started box squats. 90kg felt quite heavy. It didn't feel especially heavier today but I always just thought it was fine. Decided better focus more on speed and dropped it to 80kg. Felt nicer and more explosive. Then did deadlifts - felt fine and I think I may raise the weight next time.
Decided to just do machine work for the rest. Lying leg curls pretty painful at that weight. Tried to keep rest to a minute max and get things done fairly quickly. Then did some leg pressing. The weights are a bit random because I was doing them with some other guys. I just did whatever they did and pushed myself to a decent amount of reps. Quads felt very pumped from this. Finished it off with some cable abs. I may change up how I do this; right now I let the weight deload and then start it from the beginning each rep. I've seen some videos in which that's not the case so may try it that way. Not exactly a massive difference but some variation. -
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Re: XYZ's logDE Bench
Incline Plyo Pushups
Bench
65kg - 15x3
Incline DB Press
28kg - 1x12, 2x9
20kg - 2x10
Barbell T-Bar Row
45kg - 3x12
Machine Row
55 - 3x10
Cable Extensions
60 - 1x15, 1x9, 1x7
EZ Curls
30kg - 2x8, 1x7
Shoulder/Pec Prehab
Great session. Bench press felt ****ing awesome and my form was on point. I think the plyo pushups beforehand help a little with being more explosive. Did them on incline so I don't have a ton of tricep pain. Then did some DB inclines - felt good - dropped weight down and got some more volume in.
Then was planning on doing one-arm barbell rows but they feel rather awkward so I just did t-bar rows with the bar instead. I'm not a fan of these really but they work for many so I'm gonna try give them a good go and see. Used 45kg. No idea how good/bad that is though. Then some machine rows for extra volume.
Was gonna do some machine reverse flyes but the machine sucks balls. Feels awkward as it feels like it's meant for people with longer arms so didn't bother with that. -
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Re: XYZ's logYes, well I mean you can get a bit complacent with bar speed if it's decent but not good. But if you do a plyo you gotta push hard or else you won't leave the ground or whatever so it just gets me into the groove of pushing explosively.
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Re: XYZ's logME Squat/Deadlift
Olympic Squat
150kg - 1x6 PR
Romanian Deadlift
110kg - 1x15
Sumo Deadlift
150kg - 1x4
Reverse Hyper
15kg - 3x8
Abs
Grip work
Pretty pleased with 6 reps on 150kg. I was really expecting only a triple which shows how much faith I had in myself. Hadn't Oly squatted heavy apart from more recently for like 1.5 years - which was when I switched from high bar to low bar and that was at like 130kg for a few reps.
Then did some max reps on 110kg RDLs - I lost count and I think it was 17 reps but I'll say 15 reps 'cause for sure hit that. Sumo deadlifts were for no real reason but I guess to do some kind of heavy-ish pull. Fairly easy. Failed 5th rep but honestly I'm certain I can do way more I just kinda ****ed up my form quite a bit. Then did some reverse hypers and abs. Reverse hypers are pretty damn hard!Last edited by Michael XYZ; 06-04-2012 at 00:17. -
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Re: XYZ's logME Bench
"Slingshot" Close-grip Bench
100kg - 1x6 (PR)
OHP
45kg - 2x8
Wide Pull-ups (strict)
BW - 5x5
Close Chin-ups (strict)
BW - 1x7, 1x5
Dips
BW - 3x12
Hammer Curls
17kg - 1x8, 1x6
10kg - 1x12
Side Raises
10kg - 2x10
Shoulder/Pec Prehab
Unfortunately at my old gym for the next few sessions as university gym closed for a week. Not a fan of the gym at all - the people there, the local area - just don't get a nice vibe from it.
Anyway, I used the "slingshot" (NB: Not Mark Bell's Slingshot, this is from StrengthShop.co.uk but easier to just call it that) and it felt quite nice. Also used wrist wraps I bought recently for first time - also nice. I think on any day I probably would have 100kg for 3 on close-grip, maybe 4 on a good day. So the slingshot helped get me another 2 or 3 reps.
Then went to OHP. I want to try hammer my OHP as it's pathetically weak. We'll see how it goes - I'm gonna follow somewhat Ed Coan's progression on these. Start at like 2x8, then just go down in reps and raise the weight. Not sure how exactly it'll work but any kind of pressing should be good.
Then just did some strict pull-ups and chin-ups. Emphasis on strict - no momentum and all the way down. I think these were a bit poor today even with taking them very strict. Then did some dips. The place to do them is rather awkward which I think affected a little how many I could do but 3x12 isn't too bad.
