Saturday 05/09/2020
Bench Press:
3x2 120kg, last set @9
3x2 115kg, last set @8
(tempo) 1x10 90kg @7
Barbell Row (strict):
60kg: 15, 12, 12 reps
36min all in.
Straight forward maintenance.
Tomorrow squat and RDL, Monday bench and back again.
GlasgowJock's Log
Moderator: Chebass88
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Sunday 06/09/2020
Squat:
5x3 175kg @<6s
3x3 150kg @<6s (high-bar AtG, paused)
Romanian Dead Lift:
4x5 120kg, last set @6.5
52min all in.
Pleased with this. I really enjoy the high bar atg paused squats atm purely as it fits my bias as to what a proper squat is. No issues with my knee and my right shoulder feels better than what it has in weeks, need to remember to not push intensity as frequently while I'm cutting.
Squat:
5x3 175kg @<6s
3x3 150kg @<6s (high-bar AtG, paused)
Romanian Dead Lift:
4x5 120kg, last set @6.5
52min all in.
Pleased with this. I really enjoy the high bar atg paused squats atm purely as it fits my bias as to what a proper squat is. No issues with my knee and my right shoulder feels better than what it has in weeks, need to remember to not push intensity as frequently while I'm cutting.
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KarlM
- Registered User
- Posts: 1914
- Joined: Mon Sep 18, 2017 2:08 pm
- Location: Longmont, CO
- Age: 50
Re: GlasgowJock's Log
Masochist!
Good luck with your cut. Your quads must be huge!
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Lol, hard to say with big calves and a fat arse @KarlM , feels like there's no shape to my thighs.
Wednesday 09/09/2020
Dead Lift:
1x3 170kg @<6
1x1 170kg @uh oh
Tried some light squatting, I honestly duno why I compound my initial stupidity.
I've pulled something in my lower back and now I can't even lean forward to pull my knee sleeves off my feet. Crazy tingling in my arse cheeks and around my groin. I felt really good warming up, must have not set properly during the first set in my enthusiasm. Work in just over 2 hours and I'm hoping Naproxen and Co-codamols will save me.
Done upper back and arms in work yesterday.
Wednesday 09/09/2020
Dead Lift:
1x3 170kg @<6
1x1 170kg @uh oh
Tried some light squatting, I honestly duno why I compound my initial stupidity.
I've pulled something in my lower back and now I can't even lean forward to pull my knee sleeves off my feet. Crazy tingling in my arse cheeks and around my groin. I felt really good warming up, must have not set properly during the first set in my enthusiasm. Work in just over 2 hours and I'm hoping Naproxen and Co-codamols will save me.
Done upper back and arms in work yesterday.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Monday 10/0/5/2021
Dead Lift:
5x2 170kg, last set @<6
Squat:
5x5 160kg, last set @<6
Leg Extension & Leg Curl:
2-3 sets to near failure.
Tuesday 11/05/2021
Bench Press:
100kg; 10, 9, 8, 8 reps
Guillotine Press:
60kg; 13, 13, 11 reps
Close Grip Bench Press:
60kg; 15, 13, 11 reps
Bicep & Shoulder work.
I have been training without a plan since a few weeks after my injury back in September, just couldn't be arsed recording it online.
I typically alternate between volume and strength squats and every third 'squat/ pull' session I do conv. deadlifts first. More recently I've been taking squat sets to a RPE cap; it's been nice being able to use it to calibrate perceived RPE. Every third bench session is strength work with the other two sessions taking an arbitrary weight to near failure for a few sets.
More contentiously, I've started dabbling in oral PEDs such as SARMs etc, which are legal in the UK. An ostarine/ cardarine cycle helped me cut aggressively to 90kg & I'm now on a bulk cycle using LGD/ MK etc. It's not Test E/ Tren but the difference has been evident.
Dead Lift:
5x2 170kg, last set @<6
Squat:
5x5 160kg, last set @<6
Leg Extension & Leg Curl:
2-3 sets to near failure.
Tuesday 11/05/2021
Bench Press:
100kg; 10, 9, 8, 8 reps
Guillotine Press:
60kg; 13, 13, 11 reps
Close Grip Bench Press:
60kg; 15, 13, 11 reps
Bicep & Shoulder work.
I have been training without a plan since a few weeks after my injury back in September, just couldn't be arsed recording it online.
I typically alternate between volume and strength squats and every third 'squat/ pull' session I do conv. deadlifts first. More recently I've been taking squat sets to a RPE cap; it's been nice being able to use it to calibrate perceived RPE. Every third bench session is strength work with the other two sessions taking an arbitrary weight to near failure for a few sets.
More contentiously, I've started dabbling in oral PEDs such as SARMs etc, which are legal in the UK. An ostarine/ cardarine cycle helped me cut aggressively to 90kg & I'm now on a bulk cycle using LGD/ MK etc. It's not Test E/ Tren but the difference has been evident.
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JohnHelton
- Registered User
- Posts: 4455
- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
Re: GlasgowJock's Log
Glad to see you back.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Cheers John, see how long logging lasts.
Thursday 13/05/2021
Squat:
Warmed up to a top set of 180kg, 7@8
4x5 170kg @<6s
Romanian Dead Lift:
120kg: 7, 6, 6 reps
Finished off with Leg Extension, 3 sets to near failure.
I've started doing a top squat set or several sets to a low RIR as I feel I benefit from it. Same for RDLs too I'll typically now take sets to low RIR.
Thursday 13/05/2021
Squat:
Warmed up to a top set of 180kg, 7@8
4x5 170kg @<6s
Romanian Dead Lift:
120kg: 7, 6, 6 reps
Finished off with Leg Extension, 3 sets to near failure.
I've started doing a top squat set or several sets to a low RIR as I feel I benefit from it. Same for RDLs too I'll typically now take sets to low RIR.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Friday 14/05/2021
Bench Press:
Warmed up to two singles with 125kg, last single @7.5
5x3 112.5kg @<6s
Close Grip Bench Press:
80kg: 13, 11, 10 reps
Fast ~40min push session. Dying to finish with skullcrushers though paranoid about elbow relapsing. Really pleased with the top singles, gained 2-3kg transient weight past week or so, which has probably helped. Riding highs like this I always want to push frequency or *heavier* work & I invariably end up with recurring tendinopathy in my left elbow. Lighter sets to near failure has proven beneficial long term.
Bench Press:
Warmed up to two singles with 125kg, last single @7.5
5x3 112.5kg @<6s
Close Grip Bench Press:
80kg: 13, 11, 10 reps
Fast ~40min push session. Dying to finish with skullcrushers though paranoid about elbow relapsing. Really pleased with the top singles, gained 2-3kg transient weight past week or so, which has probably helped. Riding highs like this I always want to push frequency or *heavier* work & I invariably end up with recurring tendinopathy in my left elbow. Lighter sets to near failure has proven beneficial long term.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Saturday 15/05/2021
Barbell Row (strict):
4x10 60kg
Finished with bicep and shoulder work.
Barbell Row (strict):
4x10 60kg
Finished with bicep and shoulder work.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Sunday 16/05/2021
Squat:
7x5 160kg @<6s
Romanian Deadlift:
4x8 100kg
Was gonna bench and cgbp too though elbow didn't feel 100%.
Squat:
7x5 160kg @<6s
Romanian Deadlift:
4x8 100kg
Was gonna bench and cgbp too though elbow didn't feel 100%.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Monday 17/02/2021
Bench Press:
92.5kg; 14, 12, 12, 10 reps
Guillotine Press:
70kg; 11, 11, 10 reps
Close Grip Bench Press:
70kg; 12, 11, 11 reps
Barbell Row (strict):
70kg; 11, 10, 9, 9 reps
Finished off with bicep and shoulder work. Doubled up today for upper body overall, tomorrow rest, Wednesday deadlifts and skwats.
Bench Press:
92.5kg; 14, 12, 12, 10 reps
Guillotine Press:
70kg; 11, 11, 10 reps
Close Grip Bench Press:
70kg; 12, 11, 11 reps
Barbell Row (strict):
70kg; 11, 10, 9, 9 reps
Finished off with bicep and shoulder work. Doubled up today for upper body overall, tomorrow rest, Wednesday deadlifts and skwats.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Wednesday 19/05/2021
Dead Lift:
worked up to 2x1 180kg, second single @6
4x4 150kg @<6s
Romanian Dead Lift
90kg; 10, 10, 8 reps
3-1-0 Tempo Squat (raw, AtG):
3x5 130kg @<6s
Finished with 3 sets of leg extensions to near failure.
Decent, pleased with how easier DL felt. Went a 2.5mile run yesterday too that took 27min, which is appalling. Since starting jogging back in January I've suffered with leg fatigue mid-run constantly, particularly calves and the tear shaped part of my quads. I'd like to pretend it's because my legs are way bigger compared to when I last ran consistently in the army and the subsequent lactic acid, though probably more attributable to being older and heavier. It's frustrating as I'm not even gassed aerobically, I simply feel like my quads are going to shear off.
Dead Lift:
worked up to 2x1 180kg, second single @6
4x4 150kg @<6s
Romanian Dead Lift
90kg; 10, 10, 8 reps
3-1-0 Tempo Squat (raw, AtG):
3x5 130kg @<6s
Finished with 3 sets of leg extensions to near failure.
Decent, pleased with how easier DL felt. Went a 2.5mile run yesterday too that took 27min, which is appalling. Since starting jogging back in January I've suffered with leg fatigue mid-run constantly, particularly calves and the tear shaped part of my quads. I'd like to pretend it's because my legs are way bigger compared to when I last ran consistently in the army and the subsequent lactic acid, though probably more attributable to being older and heavier. It's frustrating as I'm not even gassed aerobically, I simply feel like my quads are going to shear off.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Thursday 20/05/2021
Bench Press:
102.5kg; 10, 9, 8, 8 reps
Guillotine Press:
60kg; 13, 12, 11 reps
Close Grip Bench Press:
60kg; 12, 15, 13 reps
Finished off with bicep and shoulder work.
2.5kg up on bench for same reps as previous. Very nahce. Leg cramped first set of cgbp hence the weird reps. No elbow aids, which is the biggest plus here.
Bench Press:
102.5kg; 10, 9, 8, 8 reps
Guillotine Press:
60kg; 13, 12, 11 reps
Close Grip Bench Press:
60kg; 12, 15, 13 reps
Finished off with bicep and shoulder work.
2.5kg up on bench for same reps as previous. Very nahce. Leg cramped first set of cgbp hence the weird reps. No elbow aids, which is the biggest plus here.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Saturday 22/05/2021
Bench Press:
Warmed up to two singles of 127.5kg, last one @7.5
6x2 117.5kg, last set @6.5
Close Grip Bench Press:
5x4 100kg
Barbell Row:
60kg; 12, 12, 10, 10 reps
Finished off with bicep and shoulder work.
Pleased with this, no elbow aids, big plus. I feel stronger in my triceps pressing into lockout from the cgbp work. Took an extra day to let legs recover for tomorrow, then perhaps bench again Monday.
Bench Press:
Warmed up to two singles of 127.5kg, last one @7.5
6x2 117.5kg, last set @6.5
Close Grip Bench Press:
5x4 100kg
Barbell Row:
60kg; 12, 12, 10, 10 reps
Finished off with bicep and shoulder work.
Pleased with this, no elbow aids, big plus. I feel stronger in my triceps pressing into lockout from the cgbp work. Took an extra day to let legs recover for tomorrow, then perhaps bench again Monday.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Sunday 23/05/2021
Squat:
6x3 185kg, last set @6
100kg (BW); 25 reps @DCR
Romanian Dead Lift:
3x8 100kg
Finished off with 3 sets of leg extension to near failure.
Chuffed with the triples, moved really well, think I've equaled heaviest I've went for sets across. Thought I'd give the 20-rep squat dealio a shot, was surprisingly easy considering the strength work prior to it. Think high rep leg extensions have helped with quad endurance. Think I'll try LP this every third squat session just for the lols.
Squat:
6x3 185kg, last set @6
100kg (BW); 25 reps @DCR
Romanian Dead Lift:
3x8 100kg
Finished off with 3 sets of leg extension to near failure.
Chuffed with the triples, moved really well, think I've equaled heaviest I've went for sets across. Thought I'd give the 20-rep squat dealio a shot, was surprisingly easy considering the strength work prior to it. Think high rep leg extensions have helped with quad endurance. Think I'll try LP this every third squat session just for the lols.
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DanCR
- Registered User
- Posts: 3761
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: GlasgowJock's Log
Awesome! Looking forward to seeing how it progresses. I’m going in today to try 195 but am thinking I may make it a “stop gap” day - maybe something like 2x12, and then go for the 1x20 next time. My legs are just trashed from Friday.GlasgowJock wrote: ↑Sun May 23, 2021 4:56 am 100kg (BW); 25 reps @DCR
...
Thought I'd give the 20-rep squat dealio a shot, was surprisingly easy considering the strength work prior to it. Think high rep leg extensions have helped with quad endurance. Think I'll try LP this every third squat session just for the lols.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Ooft, I need ~72 hours in between squat/ pull sessions for sufficient recovery, wouldn't fancy a set of 20 either after 2 days haha.
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DanCR
- Registered User
- Posts: 3761
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: GlasgowJock's Log
Same, probably - this is how I ended up fucking up my lower back, getting way too into frequency. I understand that to use frequency based programming, one has to manage intensity/fatigue, and I am just really undisciplined with doing that. I’m only getting away with it temporarily because the weights are so light as I work back, but I’d say max two weeks it’s not gonna be funny anymore.GlasgowJock wrote: ↑Sun May 23, 2021 9:28 amOoft, I need ~72 hours in between squat/ pull sessions for sufficient recovery, wouldn't fancy a set of 20 either after 2 days haha.
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GlasgowJock
- Registered User
- Posts: 1627
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's Log
Tuesday 25/05/2021
Bench Press:
92.5kg; 15, 12, 12, 10 reps
Close Grip Bench Press:
80kg; 11, 10, 9 reps
Barbell Row:
60kg; 12, 12, 10, 10 reps
Finished off with bicep and shoulder work.
Wednesday 26/05/2021
Squat:
Worked up to a single 200kg @6.5. Very nahce.
5x5 160kg @<6s
Romanian Dead Lift:
5x3 140kg
Finished off with leg extensions
Friday 28/05/2021
Bench Press:
2x1 120kg @<6s
6x3 110kg @<6s
Close Grip Bench Press:
4x690kg @<6s
Finished off with shoulder work.
Saturday 29/05/2021
Dead Lift:
Worked up to a single 200kg @9, moved well tbf and I'm carrying some fatigue still from the heavy RDLs mid-week.
Deficit Dead Lift:
4x5 140kg @<6s
Squat:
102.5kg; 20, 20 reps
Finished off with bicep work.
Lower back still a little tired from mid-week and it was evident doing the deficit and squat work.
Bench Press:
92.5kg; 15, 12, 12, 10 reps
Close Grip Bench Press:
80kg; 11, 10, 9 reps
Barbell Row:
60kg; 12, 12, 10, 10 reps
Finished off with bicep and shoulder work.
Wednesday 26/05/2021
Squat:
Worked up to a single 200kg @6.5. Very nahce.
5x5 160kg @<6s
Romanian Dead Lift:
5x3 140kg
Finished off with leg extensions
Friday 28/05/2021
Bench Press:
2x1 120kg @<6s
6x3 110kg @<6s
Close Grip Bench Press:
4x690kg @<6s
Finished off with shoulder work.
Saturday 29/05/2021
Dead Lift:
Worked up to a single 200kg @9, moved well tbf and I'm carrying some fatigue still from the heavy RDLs mid-week.
Deficit Dead Lift:
4x5 140kg @<6s
Squat:
102.5kg; 20, 20 reps
Finished off with bicep work.
Lower back still a little tired from mid-week and it was evident doing the deficit and squat work.
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Markthetwisted
- Registered User
- Posts: 390
- Joined: Mon Oct 16, 2017 4:03 am
- Age: 41
Re: GlasgowJock's Log
I've known lads on other shifts who have used them, they absolutely blew up in size, very impressive results, but I don't think I've got the bottle to use them!!GlasgowJock wrote: ↑Tue May 11, 2021 10:26 am More contentiously, I've started dabbling in oral PEDs such as SARMs etc, which are legal in the UK. An ostarine/ cardarine cycle helped me cut aggressively to 90kg & I'm now on a bulk cycle using LGD/ MK etc. It's not Test E/ Tren but the difference has been evident.