BKS's Log
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29th May
Weight 65.2kg
Front Squat: 20kg x10 40kg x5 50kg x5 62.5kg x4 (f on 5)
Single leg squat: 42.5kg 3x6 (each leg)
GHR: 3x12
Cycling:10mins, not quite gentle but not quite real effort
Realised my GHRs aren't quite right, working on fixing them.
31st May
Incline Bench: 20kg x10 30kg x10 40kg x4 47kg x4 50kg x3 (didn’t try 4 cause 3 was a proper struggle)
DB bench: 18kg x 12, ? (I want to say eight)
Row: 20kg 5x1 (didn’t feel right)
Shrug: 20kg x10 40kg x10 50kg x10 65kg 3x10
Chins: 5, 3
Cycling 30mins, 10 3/4 km
Had a stupid on incline bench. Thought I had 50kg but it wasn’t. I think I might have been able to do 50kg if I hadn’t done 47kg first but I’d have no chance at 52.5kg so I don’t mind really.
Finally got the money to go see a physio about my back so booked an appointment. For all it's a lot better it's still not right and I'm not sure where to go with it now.
3rd June
Weight: 64.6kg
Rack pulls: 20kg x10 40kg x10 60kg x8 80kg x5 90kg x4 100kg x4
Squats: 40kg x10 60kg x6
Single Leg Squat: 42.25kg 2x10 (each leg)
GHR: 3x8
Side Bend: 16kg 2x10 26kg 4x10
I had a brain waves today. The bit of deadlifting that hurts is being bent over so start to knee height so I can do rack pulls. Were quite high (a little above my knee) just to try it but think I might be able to go one lower.
Weight 65.2kg
Front Squat: 20kg x10 40kg x5 50kg x5 62.5kg x4 (f on 5)
Single leg squat: 42.5kg 3x6 (each leg)
GHR: 3x12
Cycling:10mins, not quite gentle but not quite real effort
Realised my GHRs aren't quite right, working on fixing them.
31st May
Incline Bench: 20kg x10 30kg x10 40kg x4 47kg x4 50kg x3 (didn’t try 4 cause 3 was a proper struggle)
DB bench: 18kg x 12, ? (I want to say eight)
Row: 20kg 5x1 (didn’t feel right)
Shrug: 20kg x10 40kg x10 50kg x10 65kg 3x10
Chins: 5, 3
Cycling 30mins, 10 3/4 km
Had a stupid on incline bench. Thought I had 50kg but it wasn’t. I think I might have been able to do 50kg if I hadn’t done 47kg first but I’d have no chance at 52.5kg so I don’t mind really.
Finally got the money to go see a physio about my back so booked an appointment. For all it's a lot better it's still not right and I'm not sure where to go with it now.
3rd June
Weight: 64.6kg
Rack pulls: 20kg x10 40kg x10 60kg x8 80kg x5 90kg x4 100kg x4
Squats: 40kg x10 60kg x6
Single Leg Squat: 42.25kg 2x10 (each leg)
GHR: 3x8
Side Bend: 16kg 2x10 26kg 4x10
I had a brain waves today. The bit of deadlifting that hurts is being bent over so start to knee height so I can do rack pulls. Were quite high (a little above my knee) just to try it but think I might be able to go one lower.
5th June
Weight: 64.3kg
some rowing
Pull ups: 2, 1
Chins: 3
Negative Pull ups: 6
DB Press: 6kg x10 10kg 4x10
Shrug: 20kg x10 40kg x10 50kg x10 65kg 3x10
Face Pull: 13.5kg x8 20.5kg 4x8
7th June
1hr Climbing circuit
Did some more pull ups so wan't a fluke
Worked so hard I felt sick and my inside were shaking, good reason not to do cardio
8th June
Saw a physio for my back. She says I should be fixed quite easily. Not to be deadlifting or putting much weight on my back yet so no point rushing to max out on front squat so will work towards a 3RM first. Hopefully don’t hit a max on single leg too soon either because then I'm running out of ideas. After physio did some quick benching and chins.
10th June
Front Squat: 20kg x5 30kg x5 40kg x5 50kg 2x2 60kg x2
Single leg squat: 40kg x6 45kg 3x6 (each leg)
GHR: 3x12
My foot slipped on the first 50kg front squat which resulted in a really awkward bail since I was only half way down. I’ll assume was an odd fluke unless it happens again. My lat on that side felt a bit funny so decided not to go for what I was aiming for just in case it lead to turning an bit of a pull into an injury.
GHR changed and harder now but think I'll not be able to get it properly right because my legs are too short for the machine
Weight: 64.3kg
some rowing
Pull ups: 2, 1
Chins: 3
Negative Pull ups: 6
DB Press: 6kg x10 10kg 4x10
Shrug: 20kg x10 40kg x10 50kg x10 65kg 3x10
Face Pull: 13.5kg x8 20.5kg 4x8
7th June
1hr Climbing circuit
Did some more pull ups so wan't a fluke
Worked so hard I felt sick and my inside were shaking, good reason not to do cardio
8th June
Saw a physio for my back. She says I should be fixed quite easily. Not to be deadlifting or putting much weight on my back yet so no point rushing to max out on front squat so will work towards a 3RM first. Hopefully don’t hit a max on single leg too soon either because then I'm running out of ideas. After physio did some quick benching and chins.
10th June
Front Squat: 20kg x5 30kg x5 40kg x5 50kg 2x2 60kg x2
Single leg squat: 40kg x6 45kg 3x6 (each leg)
GHR: 3x12
My foot slipped on the first 50kg front squat which resulted in a really awkward bail since I was only half way down. I’ll assume was an odd fluke unless it happens again. My lat on that side felt a bit funny so decided not to go for what I was aiming for just in case it lead to turning an bit of a pull into an injury.
GHR changed and harder now but think I'll not be able to get it properly right because my legs are too short for the machine
(edited 11 years ago)
11th June
10mins jog
50 mins yoga
10 mins jog
12th June
Weight: 64.6kg
Floor Press: 20kgx15 40kg x8 50kg x5 60kg x3 65kg x3
DB Bench: 12kgx10 18kg x 13, 10
Shrug: 20kg x10 40kg x10 55kg x10 67.5kg 3x10
Was going to max out on bench to test how much WS4SB is working for me but there’s hardly anything else I can make workable until my back is better and I want to floor press- a bench with no spotter or risk of being crushed is awesome.
10mins jog
50 mins yoga
10 mins jog
12th June
Weight: 64.6kg
Floor Press: 20kgx15 40kg x8 50kg x5 60kg x3 65kg x3
DB Bench: 12kgx10 18kg x 13, 10
Shrug: 20kg x10 40kg x10 55kg x10 67.5kg 3x10
Was going to max out on bench to test how much WS4SB is working for me but there’s hardly anything else I can make workable until my back is better and I want to floor press- a bench with no spotter or risk of being crushed is awesome.
13th June
1hr climbing circuits
still crap at it but slightly less so. I hate the thought of going before I get there because I'm always so knackered on a Wednesday but once I get there I really enjoy it
14th June
20mins jog
15th June
Physio for back
Single Leg squat: 20kg x10 30kg x10 40kg x10
GHR: 3x8
some hanging from the chins bar, some +10kg
first session of a deload week (not really a week, more 4 sessions). I should be doing one every now and again and now seems a good time to start since doing physio stuff is making my back tired and stiff which is throwing loads of other stuff off. No real method to do, just going lighter with something that reflects what I'd normally be doing
16th June
Pushups: 10, 20, 10, 20, 10, 20, 10
100 total, in about 20mins
1hr climbing circuits
still crap at it but slightly less so. I hate the thought of going before I get there because I'm always so knackered on a Wednesday but once I get there I really enjoy it
14th June
20mins jog
15th June
Physio for back
Single Leg squat: 20kg x10 30kg x10 40kg x10
GHR: 3x8
some hanging from the chins bar, some +10kg
first session of a deload week (not really a week, more 4 sessions). I should be doing one every now and again and now seems a good time to start since doing physio stuff is making my back tired and stiff which is throwing loads of other stuff off. No real method to do, just going lighter with something that reflects what I'd normally be doing
16th June
Pushups: 10, 20, 10, 20, 10, 20, 10
100 total, in about 20mins
(edited 11 years ago)
17th June
weight: 65kg
Pull ups: 2 (and a half)
Chins: 5, 5
DB Press: 8kg x10 12.5kg 2x10
Shrug: 20kg x10 40kg 2x10 50kg 2x10
some hanging, some +10kg
20mins cycle
19th June
pissing around squatting
GHR: 2x10
Holds (squatting to get the bar up a few inches from rack): 70kg x10s 120kg x10s
Some hanging
Single leg press: 60kg x10
10mins cycling
Need to start getting grip back up to scratch for the return of deadlifting
20th June
1hr climbing circuits
Started to have more noticeable increase in back flexibility but it's also really stiff and sore in the morning and takes quite some time to loosen off- often half the day
21st June
20mins yoga
15mins jog
22nd June
Weight: 65.1kg
Floor press: 20kg x10 40kg x8 50kg x5 60kg x4 67.5kg x3
DB Press: 10kg x15 18kg x 14, 11
Chins: 7 (PB)
Negative pull ups: 8
Gentle cycle, 5km in 16mins
20mins jog
weight: 65kg
Pull ups: 2 (and a half)
Chins: 5, 5
DB Press: 8kg x10 12.5kg 2x10
Shrug: 20kg x10 40kg 2x10 50kg 2x10
some hanging, some +10kg
20mins cycle
19th June
pissing around squatting
GHR: 2x10
Holds (squatting to get the bar up a few inches from rack): 70kg x10s 120kg x10s
Some hanging
Single leg press: 60kg x10
10mins cycling
Need to start getting grip back up to scratch for the return of deadlifting
20th June
1hr climbing circuits
Started to have more noticeable increase in back flexibility but it's also really stiff and sore in the morning and takes quite some time to loosen off- often half the day
21st June
20mins yoga
15mins jog
22nd June
Weight: 65.1kg
Floor press: 20kg x10 40kg x8 50kg x5 60kg x4 67.5kg x3
DB Press: 10kg x15 18kg x 14, 11
Chins: 7 (PB)
Negative pull ups: 8
Gentle cycle, 5km in 16mins
20mins jog
24th June
Rack Pulls: 20kg x10 50kg x10 70kg x10 100kg 2x2 (grip went)
Single leg squats: 20kg x10 30kg x10 45kg 2x10 (each leg)
GHR: 3x8
Hanging leg raises: 4x8
10mins cycle
20mins jog
Leg raises replaced side bend because physio said I don't move right when I bend to the side. But can't do them with straight legs because it pulls my back
I don't know why my grip seems to be so crap at random, I'm obviously missing something and need to figure it out.
26th June
Chins: 2,3,2,3,1 (volume PB? most likely is or equal to)
DB Press: 8kg x10 12kg 4x10
Face Pull: 16kg x8 22.5 4x8
Shrug: 20kg x10 40kg x10 50kg x10 67.5kg 3x10
OHP: 20kg x10 30kg x5
quick cycle
Felt chins on my hands, nowhere else then had to use mixed grip to shrug. I've been making an effort not to use my hands day to day, like carrying bags in my arms so dunno
Rack Pulls: 20kg x10 50kg x10 70kg x10 100kg 2x2 (grip went)
Single leg squats: 20kg x10 30kg x10 45kg 2x10 (each leg)
GHR: 3x8
Hanging leg raises: 4x8
10mins cycle
20mins jog
Leg raises replaced side bend because physio said I don't move right when I bend to the side. But can't do them with straight legs because it pulls my back
I don't know why my grip seems to be so crap at random, I'm obviously missing something and need to figure it out.
26th June
Chins: 2,3,2,3,1 (volume PB? most likely is or equal to)
DB Press: 8kg x10 12kg 4x10
Face Pull: 16kg x8 22.5 4x8
Shrug: 20kg x10 40kg x10 50kg x10 67.5kg 3x10
OHP: 20kg x10 30kg x5
quick cycle
Felt chins on my hands, nowhere else then had to use mixed grip to shrug. I've been making an effort not to use my hands day to day, like carrying bags in my arms so dunno
28th June
1hr climbing circuit
last one. I think I have got better and considering I'm one of about two people who don't have great abs I don't mind being the worst- climbing does seem to be a skinny tall person's sport. They plan to run another block soon so if it's at a better time then I'll def do it
28th June
Front Squat: 20kg x10 40kg x 5 50kg x5
then something went wrong for my back. Felt all fine then right after those squats it went all stiff and sore. There was me thinking front squats were fine. I miss not feeling broken. On the bright side I discovered the existance of cable squats
OHP: 20kg x10 30kg x5 40kg x3
pushups: 25, 10, 10
I realised recently I don't have a OHP 1RM so that needs sorted, though I think it might be wise to wait for my belt before maxing out
then had one of those weekends not conducive to getting near the gym, back felt crap until today
2nd July
Floor Press: 20kg x10 40kg x8 50kg x5 60kg x3 70kg x3
Even did it the right way round this time
DB Press: 14kg x10 18kg x15, 12
Shrug: 20kg x20 40kg x10 60kg x 10 70kg x 5, 4, 4, 2
no rest at 70 was just grip fail, for some reason mixed grip failed to occur to me
Chins: 6x2, 1 (volume PB)
Some walking around with 20kg kettle bells
1hr climbing circuit
last one. I think I have got better and considering I'm one of about two people who don't have great abs I don't mind being the worst- climbing does seem to be a skinny tall person's sport. They plan to run another block soon so if it's at a better time then I'll def do it
28th June
Front Squat: 20kg x10 40kg x 5 50kg x5
then something went wrong for my back. Felt all fine then right after those squats it went all stiff and sore. There was me thinking front squats were fine. I miss not feeling broken. On the bright side I discovered the existance of cable squats
OHP: 20kg x10 30kg x5 40kg x3
pushups: 25, 10, 10
I realised recently I don't have a OHP 1RM so that needs sorted, though I think it might be wise to wait for my belt before maxing out
then had one of those weekends not conducive to getting near the gym, back felt crap until today
2nd July
Floor Press: 20kg x10 40kg x8 50kg x5 60kg x3 70kg x3
Even did it the right way round this time
DB Press: 14kg x10 18kg x15, 12
Shrug: 20kg x20 40kg x10 60kg x 10 70kg x 5, 4, 4, 2
no rest at 70 was just grip fail, for some reason mixed grip failed to occur to me
Chins: 6x2, 1 (volume PB)
Some walking around with 20kg kettle bells
4th July
Single leg press: 11kg x10 25kg x10 39kg x10 52kg x10 66kg x10 73kg 2x10 (each leg)
GHR: +5kg 3x8
Leg Raises: +5kg 4x8
Up right machine row: 18kg x8 25kg x8 32kg 3x8
Decided against squatting since it'd be near enough the weight that hurt with front squat. Far too much machines going on but couldn't get a good angle for chest supported rows
5th of July
Physio
Major improvement in flexibility again and can almost stand in proper position. My squat and deadlift form are good- I have better posture with a bar on my back than without. If that's always been the case (I've not made much effort on improving form) then how I managed to injury myself in the first place is a mystery. The front squat pain isn't anything to worry about and just grumpiness that I should expect every now and again. Next two weeks will be adding in deadlifts, good mornings and squats with just bar/training plates. Then if all feels fine start adding weight.
Chins: 6,3,4, 3 (volume PB)
DB Press: 5kg x10 10kg x10 14kg 4x10
Face pulls: 11.5kg x10 16kg x8 20.5kg x8 27.5 kg 4x8
Shrugs: 20kg x10 40kg x10 50kg x10 60kg x10 70kg (mixed grip) 3x10
snack break then 10mins of moderate effort cycling then later 20mins jog
Single leg press: 11kg x10 25kg x10 39kg x10 52kg x10 66kg x10 73kg 2x10 (each leg)
GHR: +5kg 3x8
Leg Raises: +5kg 4x8
Up right machine row: 18kg x8 25kg x8 32kg 3x8
Decided against squatting since it'd be near enough the weight that hurt with front squat. Far too much machines going on but couldn't get a good angle for chest supported rows
5th of July
Physio
Major improvement in flexibility again and can almost stand in proper position. My squat and deadlift form are good- I have better posture with a bar on my back than without. If that's always been the case (I've not made much effort on improving form) then how I managed to injury myself in the first place is a mystery. The front squat pain isn't anything to worry about and just grumpiness that I should expect every now and again. Next two weeks will be adding in deadlifts, good mornings and squats with just bar/training plates. Then if all feels fine start adding weight.
Chins: 6,3,4, 3 (volume PB)
DB Press: 5kg x10 10kg x10 14kg 4x10
Face pulls: 11.5kg x10 16kg x8 20.5kg x8 27.5 kg 4x8
Shrugs: 20kg x10 40kg x10 50kg x10 60kg x10 70kg (mixed grip) 3x10
snack break then 10mins of moderate effort cycling then later 20mins jog
7th July
Weight: 65.2kg
Squat: 20kg 3x10
Front Squat: 20kg x5 40kg x5 50kg x5 60kg x3 65kg x3
body weight was my front squat goal. New goal is 72.5 since I think I could do 70
OHP: 20kg x5 30kg x3 40kg x2 45kg x1 47.5kg xf
disappointing but if I'd criticise WS4SB on anything it'd be lack of overhead so not that surprising
Good mornings: 20kg 3x10
Tried the running machine again, still makes me feel off balance. Did sprints instead, 6 (not very long) lengths
Weight: 65.2kg
Squat: 20kg 3x10
Front Squat: 20kg x5 40kg x5 50kg x5 60kg x3 65kg x3
body weight was my front squat goal. New goal is 72.5 since I think I could do 70OHP: 20kg x5 30kg x3 40kg x2 45kg x1 47.5kg xf
disappointing but if I'd criticise WS4SB on anything it'd be lack of overhead so not that surprising
Good mornings: 20kg 3x10
Tried the running machine again, still makes me feel off balance. Did sprints instead, 6 (not very long) lengths
8th July
Squat:20kg 3x10
Floor Press: 20kg x10 40kg x8 50kg x5 60kg x5 72.5kg x3
DB Press: 10kg x18 16kg x 15, 13
Shrug: 20kg x20 40kg x10 60kg x10 72.5kg (mixed grip) 3x10
chalk made a difference to grip, still had to be mixed but less of a struggle
Some half pullups
Chins: 6x2
some bridges
plank and side blanks 30s each way
5kg plank 30s x2
First week of 4x a week done and feels like it should be fine
Squat:20kg 3x10
Floor Press: 20kg x10 40kg x8 50kg x5 60kg x5 72.5kg x3
DB Press: 10kg x18 16kg x 15, 13
Shrug: 20kg x20 40kg x10 60kg x10 72.5kg (mixed grip) 3x10
chalk made a difference to grip, still had to be mixed but less of a struggle
Some half pullups
Chins: 6x2
some bridges
plank and side blanks 30s each way
5kg plank 30s x2
First week of 4x a week done and feels like it should be fine
10th July
Single Leg Squat: 20kg x10 30kg x10 40kg x10 47.5kg 2x10 (each)
Deadlift: 25kg 3x10
Leg Raises: 10, 10, 8, 8
Legs out straight. Physio said to try it as warm up to but could do it no problem
lots of stretching
11th July
Squat: 20kg 3x10
failed at pull ups, a few chins instead
DB Press: 6kg x15 10kg x10 16kg x 9, 8, 6
Shrug: 20kg x10 40kg x10 50kg 3x10
Face Pull: 11.5kg x8 20.5kg x8 32kg 4x8
least something went well
Seriously tired hence seriously weak. Wanted to leave it to tomorrow but convinced myself to stop being lazy. I might make a new rules of no point going to the gym on less than 5hrs sleep
13th July
Weight: 64.9kg
Might be a need for a slight calorie increase
Squat: 20kg 3x10
Front Squat: 20kg x10 40kg x8 50kg x5 60kg x3 67.5kg xf
My right hand wasn't happy. It went all tight under my first finger doing 50 then on 67.5 it hurt hence dropping it. Was going to try again after single leg but my pinky kept twitching which weirded me out so I didn't
Single leg: 20kg x10 30kg x10 40kg x6 50kg 3x6 (each)
Good mornings: 20kg 3x10
little core stuff
15th July
Squat: 20kg 3x10
Floor Press: 20kg x10 40kg x8 50kg x5 60kg x5 70kg x3 75kg x2
switch to regular bench, time to find out if I've actually achieved anything doing WS4SB
Shrug: 20kg x10 40kg x10 60kg x10 75kg (mixed grip) 3x10
grip felt much better
Neutral grip chins: 3 (and a half), 3, 1
DB Bench: 12kg x15 18kg x15, 14
Plank and side planks: +7.5kg 30s each
17th July
Weight: 65.1kg
Deadlift: 30kg 3x10
Single leg squat: 20kg x10 40kg x10 50kg 2x10 (each leg)
GHR: BW x8 +5kg 3x8
Leg Raises: BW x 8 +2kg 4x8
20th July
weight: 65.2kg
Squat: 20kg 3x10
Pull Down: 13.5kg x10 22.5g x10 32kg x5 41kg x5 45.5kg x5
DB Press: 8kg x10 16kg x 10, 10, 9, 9
switch exercise
face pull: 9kg x8 16kg x8 22kg x8 36kg 4x8
shrug: 20kg x20 40kg x10 60kg x10 76.25kg 3x10
All the 2.5s seemed to have gone on holiday at once and left a couple of 2s to cover for them
stretching
22nd July
weight: 65.6kg
glad it finally went up because I don't want to have to eat much more
Front squat: 20kg x10 40kg x8 50kg x5 60kg x3 67.5kg x3
not even that hard, might have more noob gains left with it than I thought
Squat: 20kg x10 40kg x10 60kg x8 70kg 3x5
good to be squatting again and hopefully be at the start of a reasonable quick return to doing worth while weights but felt more than a little rusty
Good mornings: 20kg 3x10
Side planks and regular plank +10kg 30s each
Single Leg Squat: 20kg x10 30kg x10 40kg x10 47.5kg 2x10 (each)
Deadlift: 25kg 3x10
Leg Raises: 10, 10, 8, 8
Legs out straight. Physio said to try it as warm up to but could do it no problem
lots of stretching
11th July
Squat: 20kg 3x10
failed at pull ups, a few chins instead
DB Press: 6kg x15 10kg x10 16kg x 9, 8, 6
Shrug: 20kg x10 40kg x10 50kg 3x10
Face Pull: 11.5kg x8 20.5kg x8 32kg 4x8
least something went well
Seriously tired hence seriously weak. Wanted to leave it to tomorrow but convinced myself to stop being lazy. I might make a new rules of no point going to the gym on less than 5hrs sleep
13th July
Weight: 64.9kg
Might be a need for a slight calorie increase
Squat: 20kg 3x10
Front Squat: 20kg x10 40kg x8 50kg x5 60kg x3 67.5kg xf
My right hand wasn't happy. It went all tight under my first finger doing 50 then on 67.5 it hurt hence dropping it. Was going to try again after single leg but my pinky kept twitching which weirded me out so I didn't
Single leg: 20kg x10 30kg x10 40kg x6 50kg 3x6 (each)
Good mornings: 20kg 3x10
little core stuff
15th July
Squat: 20kg 3x10
Floor Press: 20kg x10 40kg x8 50kg x5 60kg x5 70kg x3 75kg x2
switch to regular bench, time to find out if I've actually achieved anything doing WS4SB
Shrug: 20kg x10 40kg x10 60kg x10 75kg (mixed grip) 3x10
grip felt much better
Neutral grip chins: 3 (and a half), 3, 1
DB Bench: 12kg x15 18kg x15, 14
Plank and side planks: +7.5kg 30s each
17th July
Weight: 65.1kg
Deadlift: 30kg 3x10
Single leg squat: 20kg x10 40kg x10 50kg 2x10 (each leg)
GHR: BW x8 +5kg 3x8
Leg Raises: BW x 8 +2kg 4x8
20th July
weight: 65.2kg
Squat: 20kg 3x10
Pull Down: 13.5kg x10 22.5g x10 32kg x5 41kg x5 45.5kg x5
DB Press: 8kg x10 16kg x 10, 10, 9, 9
switch exercise
face pull: 9kg x8 16kg x8 22kg x8 36kg 4x8
shrug: 20kg x20 40kg x10 60kg x10 76.25kg 3x10
All the 2.5s seemed to have gone on holiday at once and left a couple of 2s to cover for them
stretching
22nd July
weight: 65.6kg
glad it finally went up because I don't want to have to eat much more
Front squat: 20kg x10 40kg x8 50kg x5 60kg x3 67.5kg x3
not even that hard, might have more noob gains left with it than I thought
Squat: 20kg x10 40kg x10 60kg x8 70kg 3x5
good to be squatting again and hopefully be at the start of a reasonable quick return to doing worth while weights but felt more than a little rusty
Good mornings: 20kg 3x10
Side planks and regular plank +10kg 30s each
24th July
Weight: 66.3kg
no weight gain in weeks then 1kg in 4 days
Squat: 20kg x10 50kg x8 70kg 3x5
Bench: 20kg x10 40kg x8 50kg x5 60kg x3 65kg x3
DB Bench: 18kg x15, 14
switch to decline
One arm row: 18kg 2x8 30kg 4x8
so much harder than it should have been
Shrug: 20kg x10 40kg x10 60kg x10 77.5kg 3x10
Curls: 8kg 4x8
26th July
Weight: 66.4kg
Deadlift: 40kg x5 50kg x5
didn't feel it on my back at all
Single leg squat: 20kg x10 40kg x10 52.5kg 2x10 (each leg)
is one leg a lot easier than two? It wasn't that hard and I've got to much heavier than I was expecting already. If I could even do 1x10 with 105kg then I'd be really pleased
GHR: bwx8 +5kg 3x8
leg raises: bw x8 +4kg 4x8
Weight: 66.3kg
no weight gain in weeks then 1kg in 4 days
Squat: 20kg x10 50kg x8 70kg 3x5
Bench: 20kg x10 40kg x8 50kg x5 60kg x3 65kg x3
DB Bench: 18kg x15, 14
switch to decline
One arm row: 18kg 2x8 30kg 4x8
so much harder than it should have been
Shrug: 20kg x10 40kg x10 60kg x10 77.5kg 3x10
Curls: 8kg 4x8
26th July
Weight: 66.4kg
Deadlift: 40kg x5 50kg x5
didn't feel it on my back at all
Single leg squat: 20kg x10 40kg x10 52.5kg 2x10 (each leg)
is one leg a lot easier than two? It wasn't that hard and I've got to much heavier than I was expecting already. If I could even do 1x10 with 105kg then I'd be really pleased
GHR: bwx8 +5kg 3x8
leg raises: bw x8 +4kg 4x8
28th July
Weight: 66kg
Squat: 20kg x10 40kg x10 55kg x8 70kg 3x5
Pull Down: 14kg x10 23kg x10 32kg x5 41kg x5 50kg x5
Kettle Press: 4kg x10 8kg x10 12kg x quite a lot for practice
Not sure if I like them or if there's enough KBs to make it worthwhile
Face Pull: 9kg x12 16kg x10 22.5kg x8 32kg x8 41kg 4x8
Shrug: 20kg x10 40kg x10 60kg x10 80kg (mixed grip) 3x10
much less grip issues now. Guy next to me was shrugging 90kg mixed grip and he must have been at least 85kg so made me feel better
lots of foam roller and stretching
Weight: 66kg
Squat: 20kg x10 40kg x10 55kg x8 70kg 3x5
Pull Down: 14kg x10 23kg x10 32kg x5 41kg x5 50kg x5
Kettle Press: 4kg x10 8kg x10 12kg x quite a lot for practice
Not sure if I like them or if there's enough KBs to make it worthwhile
Face Pull: 9kg x12 16kg x10 22.5kg x8 32kg x8 41kg 4x8
Shrug: 20kg x10 40kg x10 60kg x10 80kg (mixed grip) 3x10
much less grip issues now. Guy next to me was shrugging 90kg mixed grip and he must have been at least 85kg so made me feel better
lots of foam roller and stretching
31st July
Weight: 65.9kg
Front Squat: 20kg x10 40kg x8 50kg x5 60kg x3 70kg x3
Squat: 20kg x10 40kg x10 60kg x8 80kg 3x5
Feels like I'm positioned right again but not quite getting the right drive. More importantly back hasn't complained yet
Good morning: 30kg 3x10
2nd Aug
Weight: 65.5kg
I did some maths and based on the last two weeks my maintenance is 2900. In April (when I was 66-67kg) it was 2450. Any activity change big enough to make up for that I would have noticed so I’m not sure what’s up with that. Explains lack of gains though
Bench: 20kg x20 40kg x8 50kg x5 60kg x3 67.5kg x3
Decline DB Bench: 8kg x15 18kg x12, 6
switch exercise, don't think that's meant to happen after once but at 13, 9 to beat
Shrug: 20kg x15 40kg x15 60kg x10 80kg (mixed grip) 3x10
DB Row: 18kg 2x8 32kg 4x8
some grip fail with left hand
Curls: 9kg 4x8
Weight: 65.9kg
Front Squat: 20kg x10 40kg x8 50kg x5 60kg x3 70kg x3
Squat: 20kg x10 40kg x10 60kg x8 80kg 3x5
Feels like I'm positioned right again but not quite getting the right drive. More importantly back hasn't complained yet
Good morning: 30kg 3x10
2nd Aug
Weight: 65.5kg
I did some maths and based on the last two weeks my maintenance is 2900. In April (when I was 66-67kg) it was 2450. Any activity change big enough to make up for that I would have noticed so I’m not sure what’s up with that. Explains lack of gains though
Bench: 20kg x20 40kg x8 50kg x5 60kg x3 67.5kg x3
Decline DB Bench: 8kg x15 18kg x12, 6
switch exercise, don't think that's meant to happen after once but at 13, 9 to beat
Shrug: 20kg x15 40kg x15 60kg x10 80kg (mixed grip) 3x10
DB Row: 18kg 2x8 32kg 4x8
some grip fail with left hand
Curls: 9kg 4x8
3rd Aug
Weight: 65.7kg
Deadlift: 40kg x10 50kg x5 60kg x5 70kg x5
Single leg squat: 20kg x10 40kg x10 55kg 2x10 (each leg)
brutal, DOMS in my traps and chest made even getting under the bar hard
GHR: BW x8
skipped rest cause short on time
Leg raises: BW x8 +5kg 4x8
5th Aug
moved house, enough lifting things up and down stairs to count as a work out
Weight: 65.7kg
Deadlift: 40kg x10 50kg x5 60kg x5 70kg x5
Single leg squat: 20kg x10 40kg x10 55kg 2x10 (each leg)
brutal, DOMS in my traps and chest made even getting under the bar hard
GHR: BW x8
skipped rest cause short on time
Leg raises: BW x8 +5kg 4x8
5th Aug
moved house, enough lifting things up and down stairs to count as a work out
7th Aug
Squat: 20kg x10 40kg x10 60kg x 8 80kg 3x5
Face Pull: 16kg x8 27.5kg x8 36kg x8 45.5kg 3x8, 5
Pull down: 32kg x10 41kg x5 54.5kg x4
Shrug: 20kg x10 40kg x10 60kg x10 82.5kg 3x10
Lat Raise: 9kg 4x8
And that's the end of my back rehab plan. After talking to the gym folks at work decided best way to go from here seems to be 5/3/1 but starting with really conservative numbers for squat and deadlift. So tomorrow I'll max out front squat and bench then start 5/3/1
Squat: 20kg x10 40kg x10 60kg x 8 80kg 3x5
Face Pull: 16kg x8 27.5kg x8 36kg x8 45.5kg 3x8, 5
Pull down: 32kg x10 41kg x5 54.5kg x4
Shrug: 20kg x10 40kg x10 60kg x10 82.5kg 3x10
Lat Raise: 9kg 4x8
And that's the end of my back rehab plan. After talking to the gym folks at work decided best way to go from here seems to be 5/3/1 but starting with really conservative numbers for squat and deadlift. So tomorrow I'll max out front squat and bench then start 5/3/1
8th Aug
Weight: 66.2kg
Front Squat: 20kg 2x8 40kg x5 60kg x3 75kg x1 77.5kg x1 80kg x1
Bench: 20kg x10 40kg x5 60kg x3 75kg xf
Struggling not to be pissed off at that bench. In doing WS4SB for 5 months I've gained nothing on my bench, the lift that hasn't been limited by my back. I'm trying to focus on the fact I've learned to front squat to a reasonable standard and I've rehabbed my back without any obvious lose of strength. I've learned that to get better at benching I need to bench, assume the same logic applies to everything else. So that makes 5/3/1 a good choice beyond it being a practical way to build squat and deadlifts back up
11th Aug
OHP: 20kg x5 25kg x3 25kg x5 30kg x3 35kg x8
Dips: 10, 10, 9, 6
Chins: 3, 3, 2, 2, 2
Tri pushdowns: 13.5kg x15 18kg x 15, 10, 10, 9
I think my triceps died sometime during dips. Tried to foam roller my hamstrings after but couldn't because my elbows wouldn't lock
Weight: 66.2kg
Front Squat: 20kg 2x8 40kg x5 60kg x3 75kg x1 77.5kg x1 80kg x1
Bench: 20kg x10 40kg x5 60kg x3 75kg xf
Struggling not to be pissed off at that bench. In doing WS4SB for 5 months I've gained nothing on my bench, the lift that hasn't been limited by my back. I'm trying to focus on the fact I've learned to front squat to a reasonable standard and I've rehabbed my back without any obvious lose of strength. I've learned that to get better at benching I need to bench, assume the same logic applies to everything else. So that makes 5/3/1 a good choice beyond it being a practical way to build squat and deadlifts back up
11th Aug
OHP: 20kg x5 25kg x3 25kg x5 30kg x3 35kg x8
Dips: 10, 10, 9, 6
Chins: 3, 3, 2, 2, 2
Tri pushdowns: 13.5kg x15 18kg x 15, 10, 10, 9
I think my triceps died sometime during dips. Tried to foam roller my hamstrings after but couldn't because my elbows wouldn't lock
14th Aug
Weight: 66.2kg
I was crap last week but if after this week I don't seem to be gaining then I might give in and add a few hundred calories of fizzy juice to my day
Bench: 20kg x5 35kg x5 40kg x5 45kg x5 50kg x5 55kg x10
Again stopped since 10 seemed plenty. I think some of them were meant to be x3 but my 5s and 3s look the same, probably should work on that
DB OHP: 10kg 5x10
Shrug: 20kg x10 40kg x10 60kg x10 75kg 5x10
Tricep extensions: 12kg x10 20kg x10 16kg 3x10
Some back discomfort after deadlifts the other day but think it is just DOMS
Weight: 66.2kg
I was crap last week but if after this week I don't seem to be gaining then I might give in and add a few hundred calories of fizzy juice to my day
Bench: 20kg x5 35kg x5 40kg x5 45kg x5 50kg x5 55kg x10
Again stopped since 10 seemed plenty. I think some of them were meant to be x3 but my 5s and 3s look the same, probably should work on that
DB OHP: 10kg 5x10
Shrug: 20kg x10 40kg x10 60kg x10 75kg 5x10
Tricep extensions: 12kg x10 20kg x10 16kg 3x10
Some back discomfort after deadlifts the other day but think it is just DOMS
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