GlasgowJock's Log

[GlasgowJock]

Thought I'd lay the groundwork to kick start another HLM cycle next week (hopefully won't descend in to HMHM again).

31 year old 5ft 9in male currently sitting at 240lb (now 217lb Feb '19). Anthropometry suited to squatting & pressing though makes me a lousy dead lifter.
Barring holidays I've been training consistently since May 2016 after leaving the army. Ran a novice LP that lasted 3-4 months & have since loosely ran three cycles of Andy's GGW HLM. Pressing has stagnated due to a lack of volume though looking to rectify that for the next cycle. Looking to get a little bit leaner as well as I'm a bit fluffy atm. No "end game" goals other than getting stronger & bigger.

Current PRs:
HBBS squat: 230kg (506lb)
Dead Lift: 220kg (485lb)
Bench Press: 150kg (330lb)
Strict Press: 90kg (198lb)

I'll be looking to squat &/ or dead lift every 4-5 days & press every 2-3 days basically using the GGW %ages for squat & dead lift. Still unsure how best to program pressing every 7-9 days though working on it.

[GlasgowJock]

Pre-Training Session:
30/09/2017

Squat:
1x5 bar
1x5 60kg
1x3 100kg
1x1 140kg
3x4 160kg (4min)
1x5 140kg (3min)

Press:
1x5 bar
1x5 50kg
4x5 70kg (3min)

Dead Lift:
1x5 60kg
1x3 100kg
1x5 150kg (4min)
2x5 130kg (3min)

55min.
Trained a little harder than what I intended as I restart my program - hopefully - on Monday.
Went well, think 160 is a new 4rep PR.

[GlasgowJock]

Light Session:
02/10/2017

Bench Press:
1x5 bar
1x5 60kg
2x8 80kg (2min)
1x6 90kg (3min)
2x8 80kg (2min)

Barbell Rows:
1x5 60kg
1x6 90kg (3min)
3x8 80kg (2min)

25min.
Lower body still a bit fatigued from Saturday so just done some upper body volume today, start proper on Wednesday once recovered.

[GlasgowJock]

"Week 1":
Wednesday 04/10/17

Squat:
1x5 bar
1x5 60kg
1x3 100kg
4x6 136kg (4min)

Press:
4x6 60kg (2min)

Dead Lift:
1x3 60kg
1x3 100kg
3x6 126kg (3min)

40min.
And we're off, new GGW cycle kicked off. Went well no issues. Following the program more strictly though will need to monitor over training on my lower back as the next few weeks go by.
Next sessions Friday & Sunday.

[GlasgowJock]

"Week 1":
Sunday 08/10/17

Squat:
1x5 60kg
1x3 100kg
3x6 126kg (3min)

Press:
1x5 bar
1x5 50kg
4x6 65kg (2.5min)

Dead Lift:
1x5 60kg
1x3 100kg
1x1 130kg
1x6 150kg

35min.
Was supposed to train Friday but felt fucked after work. Straight forward session today; last rep deadlifts a bit cheeky, just gassed.
Next session Tuesday.

[GlasgowJock]

"Week 2":
Wednesday 11/10/17

Squat:
1x5 60kg
1x3 100kg
4x5 146kg (4min)

Press:
1x5 bar
1x5 50kg
3x5 65kg (2.5min)

Dead Lift:
1x5 60kg
1x3 100kg
3x5 136kg (3min)

45min.
Decided to wait until today & just do a "full" session.
Went well, squats a bit cheeky though comfortable enough.
Upper body volume session on Friday.

[GlasgowJock]

Saturday 14/10/17

Bench Press:
1x5 bar
1x5 60kg
5x8 80kg (2min)

"Week 2":
Monday 16/10/17

Squat:
1x5 60kg
1x3 100kg
3x5 136kg (3min)

Press:
1x5 bar
1x5 50kg
4x5 67.5kg (3min)

Dead Lift:
1x5 60kg
1x3 100kg
1x1 130kg
1x5 157.5kg

40min.
Couldn't be bothered on Saturday so just done a little benching.
Straight forward enough. Right wrist a little sore, got a bit sloppy with hand position pressing I guess.
I'll do an upper body session on Wednesday & my main work out on Saturday.

[GlasgowJock]

"Week 3":
Sunday 22/10/17

Squat:
1x5 60kg
1x3 100kg
1x1 130kg
4x4 156kg (4min)

Press:
1x5 bar
1x5 50kg
3x4 67.5kg (2min)

Dead Lift:
1x5 60kg
1x3 100kg
3x4 147.5kg (3min)

45min.
Had a stag do on Friday & it's messed up this weekend's training; emotional today doing squats & dead lifts as I'm probably still hung over.
Looking to do an upper body volume session on Tuesday & next main work out Friday. See how that pans out with work.

[GlasgowJock]

"Week 3":
Tuesday 24/10/17

Squat: (L, 50%)
1x5 60kg
2x5 100kg (2min)

Bench Press: (M, 80%)
2x5 60kg
3x6 90kg (3min)

Barbell Rows: (M, 80%)
1x5 60kg
3x6 90kg (3min)

30min.
Wee upper body session to keep me ticking over until Friday. Straight forward enough.

[GlasgowJock]

"Week 3":
Saturday 28/10/17

Squat: (M, 75%)
1x5 60kg
1x3 100kg
3x4 146kg (3min)

Press: (H, 80%)
1x5 bar
1x5 50kg
4x4 72.5kg (2.5min)

Dead Lift: (H, 80%)
1x5 60kg
1x3 100kg
1x1 140kg
1x4 170kg

35min.
Should have done this yesterday but was lazy.
Straight forward enough; pulled 170 for 4 quite easily so pleased with that.
Next session hopefully Tuesday.

[GlasgowJock]

"Week 4":
Tuesday 01/11/17

Squat: (H, 75%)
1x5 60kg
1x3 100kg
4x6 146kg (4min)

Press: (M, 70%)
1x5 bar
1x5 50kg
3x6 63.5kg (2.5min)

Dead Lift: (M, 65%)
1x5 60kg
1x3 100kg
3x6 136kg (4min)

50min.
Was supposed to do this yesterday but got a fast ball from work & now I was coming in to training today sore from physical restraints. Win.
Both squats and deadlifts sets cheeky; the 6th rep really gasses me heh.
Light session on Friday.

[GlasgowJock]

Friday 03/11/17

Bench Press:
1x5 bar
1x5 60kg
3x6 90kg (3min)

"Week 4:"
Monday 06/11/17

Squat: (M, 70%)
1x5 60kg
1x3 100kg
3x6 136kg (3min)

Press: (H, 75%)
1x5 bar
1x5 50kg
4x6 67.5kg (3min)

Dead Lift: (H, 75%)
1x5 60kg
1x3 100kg
1x1 130kg
1x6 157.5kg

40min.
Couldn't be arsed on Friday so just done a few sets of benching to keep my pressing ticking over.
Straight forward enough; the last rep for dead lift set was cheeky though just gassed.
Next session probably Thursday.

[GlasgowJock]

Thursday 09/11/17

Bench Press:
1x5 bar
1x5 60kg
3x10 80kg (3min)

"Week 5":
Saturday 11/11/17

Squat: (H, 80%)
2x5 60kg
1x3 100kg
1x3 130kg
4x5 156kg (4min, last set 5min)

Press: (M, 75%)
1x5 bar
1x5 50kg
3x5 67.5kg (3min)

Dead Lift: (M, 70%)
1x5 60kg
1x3 100kg
1x1 130kg
3x5 147.5kg (4min)

60min.
Squats were cheeky; pitching forward of mid-foot slightly coming out of the hole last 2 reps for 3rd & 4th sets though just about managed to grind them out.
Deadlifts cheeky as well though just because quads were shot from the squatting.
Next upper body session on Monday before work.

[GlasgowJock]

Light Session:
Wednesday 15/11/17

Squat:
1x5 60kg
1x3 100kg
2x5 120kg (2min)

Press:
1x5 bar
5x8 50kg (2min)

Ez-bar Curls:
4x10 31kg (1min)

25min.
Last workout took a lot of out me and still feeling it so done a light recovery session today so that I'm good to go for Friday.

[Wilhelm]

25 minutes is great.
Here's to a well rested day for you Friday.
Good you work hard enough to reach this point.

I am still watching every set and warmups back on my PC.
Technique practice is a high priority for me at this point, and maybe i just like long rests
Except for my short rest DL singles.

If i include my morning stuff (paused breathing squats and various motions) I spend basically half the day.

[GlasgowJock]

25 minutes is great.
Here's to a well rested day for you Friday.
Good you work hard enough to reach this point.

If i include my morning stuff (paused breathing squats and various motions) I spend basically half the day.

Thanks Wilhelm. Yea I'm following the thread in the training section with people discussing rest times in between sets and I am starting to think I am short changing myself not resting properly for heavy squatting and dead lifting. Only recently is it becoming apparent long rests don't have an affect on accumulating sufficient stress during a session; it's a silly mindset I struggle to get out of from my teenage days of keeping rest periods brief.

[Wilhelm]

It's probably a good skill if time management for other life demands is an issue though.

Hope you habe a good friday session, GJ. : )

[GlasgowJock]

"Week 5":
Friday 17/11/17

Squat: (M, 75%)
1x5 60kg
1x3 100kg
3x5 146kg (4min)

Press: (H, 80%)
1x5 bar
1x5 50kg
4x5 72.5kg (3min)

35min.
Squats still felt a bit cheeky, still a little fatigued from last Saturday perhaps...
Was supposed to do dead lifts but have quite bad DOMs in my left bicep (the arm I keep pronated dead lifting) that I don't want to exacerbate. Need to get my finger out and keep the barbell rows/ bicep work up.
Next session either Sunday or Monday.

[GlasgowJock]

"Week 6":
Monday 20/11/17

Squat: (H, 85%)
2x5 60kg
1x3 100kg
1x1 140kg
4x4 165kg (5min)

Press: (M, 80%)
1x5 bar
2x5 50kg
3x4 72.5kg (3min)
2x8 60kg (3min)

Dead Lift: (M, 75%)
1x5 60kg
1x3 100kg
1x1 130kg
3x4 157.5kg (4min)

1h 10m.
Squats were poor; pitching forward noticeably last 2 reps for 3rd and 4th set. Quads felt spent.
I'm considering doing 1 or 2 quality top sets followed by back off sets with a 5-10% reduction for the following intensity squat days as I feel grinding weekly with questionable form I'll accumulate too much fatigue and subsequently compromise programme compliance due to fatigue or injury.
Everything else went fine.
Next session will be an upper body volume session.

[GlasgowJock]

"Week 6" (upper body volume):
Tuesday 21/11/17

Bench Press:
2x5 bar
2x5 60kg
2x6 90kg (3min, 78%)
4x8 80kg (3min, 70%)

Ez-bar Curls:
5x10 31kg (90sec)

40min.
Triceps actually felt quite fresh from yesterday. Good bench session, need the volume work to drive my press.
Either Thursday or Friday next workout.