Wise man. Wise man indeed.GlasgowJock wrote: ↑Mon Nov 20, 2017 5:25 am ...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...
GlasgowJock's Log
Moderator: Chebass88
-
KarlM
- Registered User
- Posts: 1910
- Joined: Mon Sep 18, 2017 2:08 pm
- Location: Longmont, CO
- Age: 50
Re: GlasgowJock's HLM Log
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 6":
Saturday 25/11/17
Squat: (M, 80%)
1x5 60kg
1x3 100kg
1x1 130kg
3x4 156kg (4min)
Press: (H, 85%)
2x5 bar
2x5 50kg
3x4 76kg (3min)
1x5 70kg
35min. Should have done this yesterday but still fatigued.
Was supposed to do an intensity dead lift set but my lower back feels overly fatigued.
Squats went actually ok; bar path a lot better and a little less grindy overall.
Pressing was a mission; Tweaked my left shoulder and just couldn't get that last set at 76.
Next session Monday.
Saturday 25/11/17
Squat: (M, 80%)
1x5 60kg
1x3 100kg
1x1 130kg
3x4 156kg (4min)
Press: (H, 85%)
2x5 bar
2x5 50kg
3x4 76kg (3min)
1x5 70kg
35min. Should have done this yesterday but still fatigued.
Was supposed to do an intensity dead lift set but my lower back feels overly fatigued.
Squats went actually ok; bar path a lot better and a little less grindy overall.
Pressing was a mission; Tweaked my left shoulder and just couldn't get that last set at 76.
Next session Monday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
Upper Body Volume:
Monday 27/11/17
Squat:
2x5 60kg
2x5 100kg
Bench Press:
1x5 bar
2x5 60kg
2x4 100kg (3min)
2x8 90kg (3min)
Barbell Rows:
1x5 60kg
3x6 90kg (3min)
40min.
Just a volume session to keep me ticking over and continue to push my pressing overall.
Next session Wednesday or Thursday.
Monday 27/11/17
Squat:
2x5 60kg
2x5 100kg
Bench Press:
1x5 bar
2x5 60kg
2x4 100kg (3min)
2x8 90kg (3min)
Barbell Rows:
1x5 60kg
3x6 90kg (3min)
40min.
Just a volume session to keep me ticking over and continue to push my pressing overall.
Next session Wednesday or Thursday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 7":
Saturday 02/12/17
Squat: (H, top set 80%, back of sets 75%)
1x5 60kg
1x3 100kg
1x1 130kg
1x6 156kg (5min)
3x6 146kg (5min)
Press: (M, 75%)
1x5 bar
2x5 50kg
3x6 67.5kg (3min)
Ez-bar Curls:
3x10 31kg (90sec)
45min.
Was supposed to do this Thursday but the erratic shift work leading up to xmas is killing my recovery and planning atm.
Squats went really well. No way I could have done 4 sets for top set weight. Bar path and bracing a lot better today. Think the 5% reduction is the way forward.
Going to move all my dead lift work to "Medium" day again with a top set and back off sets as it worked better last cycle for me.
Next session Monday.
Saturday 02/12/17
Squat: (H, top set 80%, back of sets 75%)
1x5 60kg
1x3 100kg
1x1 130kg
1x6 156kg (5min)
3x6 146kg (5min)
Press: (M, 75%)
1x5 bar
2x5 50kg
3x6 67.5kg (3min)
Ez-bar Curls:
3x10 31kg (90sec)
45min.
Was supposed to do this Thursday but the erratic shift work leading up to xmas is killing my recovery and planning atm.
Squats went really well. No way I could have done 4 sets for top set weight. Bar path and bracing a lot better today. Think the 5% reduction is the way forward.
Going to move all my dead lift work to "Medium" day again with a top set and back off sets as it worked better last cycle for me.
Next session Monday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 7":
Wednesday 06/12/17
Squat: (M, 70%)
1x5 60kg
1x3 100kg
3x6 136kg (4min)
Press: (H, 80%)
1x5 bar
1x5 60kg
4x6 72.5kg (4min)
Barbell Rows:
3x6 90kg (3min)
45min.
Decreased my squats by 5% hoping it would leave me good for deadlifting but felt absolutely spent when it came to it. Tweaked my right quad somehow as well.
Work is killing my recovery again; not eating and drinking enough on the clock coupled with erratic shifts & constantly physically restraining people is seriously impeding my recovery.
Other than a boot up the arse for my nutrition I'm considering a 4 day split; shorter sessions might help with compliance.
Wednesday 06/12/17
Squat: (M, 70%)
1x5 60kg
1x3 100kg
3x6 136kg (4min)
Press: (H, 80%)
1x5 bar
1x5 60kg
4x6 72.5kg (4min)
Barbell Rows:
3x6 90kg (3min)
45min.
Decreased my squats by 5% hoping it would leave me good for deadlifting but felt absolutely spent when it came to it. Tweaked my right quad somehow as well.
Work is killing my recovery again; not eating and drinking enough on the clock coupled with erratic shifts & constantly physically restraining people is seriously impeding my recovery.
Other than a boot up the arse for my nutrition I'm considering a 4 day split; shorter sessions might help with compliance.
-
Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: GlasgowJock's HLM Log
That all sounds quite challenging, @GlasgowJock
Hopefully a different scheme helps.
That's some nice dedication you have.
Hopefully a different scheme helps.
That's some nice dedication you have.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
Random Session:
Sunday 10/12/17
Squat:
1x5 25kg
2x5 65kg
2x5 105kg
3x5 145kg (5min)
1x3 145kg (5min)
Press:
1x5 bar
1x5 40kg
4x6 60kg (2min)
2x8 50kg (2min)
40min.
Went to a proper strength gym near where I live; found it harder squatting with the 8ft bars.
Still reluctant to dead lift due to a tendon strain at my upper thigh/ groin/ hip?
Sunday 10/12/17
Squat:
1x5 25kg
2x5 65kg
2x5 105kg
3x5 145kg (5min)
1x3 145kg (5min)
Press:
1x5 bar
1x5 40kg
4x6 60kg (2min)
2x8 50kg (2min)
40min.
Went to a proper strength gym near where I live; found it harder squatting with the 8ft bars.
Still reluctant to dead lift due to a tendon strain at my upper thigh/ groin/ hip?
Last edited by GlasgowJock on Wed Dec 13, 2017 5:44 am, edited 1 time in total.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
Random Session:
Wednesday 13/12/17
Squat (warm up):
2x5 60kg
Dead Lift:
1x5 60kg
1x3 100kg
1x1 140kg
4x3 160kg (4min)
Bench Press:
1x5 bar
1x5 60kg
4x6 90kg (3min)
45min.
Last random session before I resume GGW just to get back in to proper programming.
Dead lifts went well; a little bit of tightness in my right hip/ groin though should be 100% come Friday.
Bench pressing went really well; gotten noticeably stronger for this rep range/ weight.
Next session Friday. Supposed to go to the powerlifting/ strongman gym I went to on Sunday to sign up.
Wednesday 13/12/17
Squat (warm up):
2x5 60kg
Dead Lift:
1x5 60kg
1x3 100kg
1x1 140kg
4x3 160kg (4min)
Bench Press:
1x5 bar
1x5 60kg
4x6 90kg (3min)
45min.
Last random session before I resume GGW just to get back in to proper programming.
Dead lifts went well; a little bit of tightness in my right hip/ groin though should be 100% come Friday.
Bench pressing went really well; gotten noticeably stronger for this rep range/ weight.
Next session Friday. Supposed to go to the powerlifting/ strongman gym I went to on Sunday to sign up.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 8":
Monday 18/12/17
Squat: (H, 85% and 80%)
1x5 60kg
1x3 100kg
1x1 140kg
1x5 165kg (5min)
1x5 156kg (5min)
1x5 140kg (5min)
Press: (M, 80%)
1x5 bar
2x5 50kg
3x5 72.5kg (3min)
35min.
Struggling with a hip injury still so trained today.
Pretty sure 165kg is a 5rep PR but it's been 8 days since I last trained squat heavy and my hamstrings felt a bit detrained after second set so backed off so as not to risk an injury.
Tomorrow I'll do bench and back then Thursday next main session.
Monday 18/12/17
Squat: (H, 85% and 80%)
1x5 60kg
1x3 100kg
1x1 140kg
1x5 165kg (5min)
1x5 156kg (5min)
1x5 140kg (5min)
Press: (M, 80%)
1x5 bar
2x5 50kg
3x5 72.5kg (3min)
35min.
Struggling with a hip injury still so trained today.
Pretty sure 165kg is a 5rep PR but it's been 8 days since I last trained squat heavy and my hamstrings felt a bit detrained after second set so backed off so as not to risk an injury.
Tomorrow I'll do bench and back then Thursday next main session.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 8":
Tuesday 19/12/17
Bench Press:
1x5 bar
2x5 60kg
4x5 97.5kg (3min)
Barbell Rows:
1x5 60kg
4x6 90kg (3min)
30min.
Went well. Might be a new 5rep PR for bench. Still feel good pressing.
Next main session Thursday hopefully if I don't succumb to this cold.
Tuesday 19/12/17
Bench Press:
1x5 bar
2x5 60kg
4x5 97.5kg (3min)
Barbell Rows:
1x5 60kg
4x6 90kg (3min)
30min.
Went well. Might be a new 5rep PR for bench. Still feel good pressing.
Next main session Thursday hopefully if I don't succumb to this cold.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
Recovery session:
Monday 25/12/17
Squat:
1x5 60kg
1x3 100kg
1x5 140kg (4min)
3x5 130kg (4min)
Bench Press:
2x5 60kg
4x6 90kg (3min)
Dead Lift:
1x5 60kg
1x3 100kg
1x5 150kg (4min)
1x5 140kg (4min)
50min.
Floored with the flu last week hence the week's lay off.
Today actually went alright, don't feel detrained.
Tried my IronMind straps for deadlifting first time today. Nice using DOH effortlessly though a little footery making sure they're tight enough against your hand/ bar.
Next session Wednesday.
Monday 25/12/17
Squat:
1x5 60kg
1x3 100kg
1x5 140kg (4min)
3x5 130kg (4min)
Bench Press:
2x5 60kg
4x6 90kg (3min)
Dead Lift:
1x5 60kg
1x3 100kg
1x5 150kg (4min)
1x5 140kg (4min)
50min.
Floored with the flu last week hence the week's lay off.
Today actually went alright, don't feel detrained.
Tried my IronMind straps for deadlifting first time today. Nice using DOH effortlessly though a little footery making sure they're tight enough against your hand/ bar.
Next session Wednesday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
Upper Body Volume session:
Wedneday 27/12/17
Press:(~80%)
2x5 bar
2x5 50kg
5x5 70kg (3min)
Barbell Rows:
1x5 60kg
4x6 90kg (3min)
35min.
Good volume session today, felt fine pressing and pulling.
Next workout on Friday.
Wedneday 27/12/17
Press:(~80%)
2x5 bar
2x5 50kg
5x5 70kg (3min)
Barbell Rows:
1x5 60kg
4x6 90kg (3min)
35min.
Good volume session today, felt fine pressing and pulling.
Next workout on Friday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 8, Session 3":
Friday 29/12/17
Squat: (M, 80%)
1x5 60kg
1x3 100kg
1x1 130kg
3x5 156kg (5min)
If I had to take a stab at RPE for the 3 work sets I'd say 8,8,8,8,9 8,8,8,9,9+ 8,8,8,9,9+. No rep left in the tank after 2nd and 3rd set though form still fairly good.
Bench Press: (H, 85%)
1x5 bar
1x5 60kg
4x5 97.5kg (3min, last set 4min)
All 7-8 apart from last 2 sets; last rep a 9, 6th rep not possible.
Dead Lift: (H, 85% , M, 75%)
1x5 60kg
1x3 100kg
1x1 140kg
1x5 178.5kg (5min)
2x5 157.5kg (5min)
Top set 7,7,8,8,9. Arguably a rep left though would have been a grindy hitched number. Back of sets straight 8s.
1h 5m.
Best session I've had in ages, I'm fresh hence why squats didn't fatigue me for dead lifts but I'd still consider back off sets (drop 5%) on volume squat day so I'm good for dead lifting.
Pressing a little cheeky though working at my top end for 5rm so quite pleased. I would have done volume CGBP after DL for pressing volume though that's for next week.
W9 S1 on Monday.
Friday 29/12/17
Squat: (M, 80%)
1x5 60kg
1x3 100kg
1x1 130kg
3x5 156kg (5min)
If I had to take a stab at RPE for the 3 work sets I'd say 8,8,8,8,9 8,8,8,9,9+ 8,8,8,9,9+. No rep left in the tank after 2nd and 3rd set though form still fairly good.
Bench Press: (H, 85%)
1x5 bar
1x5 60kg
4x5 97.5kg (3min, last set 4min)
All 7-8 apart from last 2 sets; last rep a 9, 6th rep not possible.
Dead Lift: (H, 85% , M, 75%)
1x5 60kg
1x3 100kg
1x1 140kg
1x5 178.5kg (5min)
2x5 157.5kg (5min)
Top set 7,7,8,8,9. Arguably a rep left though would have been a grindy hitched number. Back of sets straight 8s.
1h 5m.
Best session I've had in ages, I'm fresh hence why squats didn't fatigue me for dead lifts but I'd still consider back off sets (drop 5%) on volume squat day so I'm good for dead lifting.
Pressing a little cheeky though working at my top end for 5rm so quite pleased. I would have done volume CGBP after DL for pressing volume though that's for next week.
W9 S1 on Monday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 9, Session 1":
Monday 01/01/18
Squat: (H, 90% & 85%)
1x5 60kg
1x3 100kg
1x1 140kg
1x4 175kg (5min)
3x4 165kg (5min)
Straight out sets of 9s for squats; quite pleased with my top set, a little bit of spinal flexion but hit depth and didn't pitch forward.
Bench Press: (M, ~80%)
1x5 bar
1x5 60kg
4x6 90kg (3min)
First 2 sets 7s and last 2 8s, very straight forward, going to keep most of my pressing work to volume.
Barbell Rows:
1x5 60kg
4x6 90kg (3min)
Close Grip Bench Press:
1x5 60kg
2x8 80kg (2min)
1x6 80kg (2min)
1h 5m.
Another good session, legs weren't as fatigued as I thought they would be for squatting.
Next work out of Wednesday.
Monday 01/01/18
Squat: (H, 90% & 85%)
1x5 60kg
1x3 100kg
1x1 140kg
1x4 175kg (5min)
3x4 165kg (5min)
Straight out sets of 9s for squats; quite pleased with my top set, a little bit of spinal flexion but hit depth and didn't pitch forward.
Bench Press: (M, ~80%)
1x5 bar
1x5 60kg
4x6 90kg (3min)
First 2 sets 7s and last 2 8s, very straight forward, going to keep most of my pressing work to volume.
Barbell Rows:
1x5 60kg
4x6 90kg (3min)
Close Grip Bench Press:
1x5 60kg
2x8 80kg (2min)
1x6 80kg (2min)
1h 5m.
Another good session, legs weren't as fatigued as I thought they would be for squatting.
Next work out of Wednesday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 9, Session 2":
Wednesday 03/01/18
Press: (M, 75%)
2x5 bar
2x5 50kg
4x6 67.5kg (3min)
Straight 8s across.
Barbell Rows:
1x5 60kg
4x8 80kg (3min)
Seated DB Presses: (75-80 degree angle)
4x8 22kg DBs (3min)
50min.
Pretty straight forward volume session.
Struggled a bit getting the DBs in to the pressing position so deloaded to 22s, just a lack of any DB work tbh.
Next session on Friday.
Wednesday 03/01/18
Press: (M, 75%)
2x5 bar
2x5 50kg
4x6 67.5kg (3min)
Straight 8s across.
Barbell Rows:
1x5 60kg
4x8 80kg (3min)
Seated DB Presses: (75-80 degree angle)
4x8 22kg DBs (3min)
50min.
Pretty straight forward volume session.
Struggled a bit getting the DBs in to the pressing position so deloaded to 22s, just a lack of any DB work tbh.
Next session on Friday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 9, Session 3":
Monday 08/01/18
Squat: (M, 85% & 80%)
2x5 60kg
1x3 100kg
1x1 140kg
1x4 165kg (5min)
2x4 156kg (5min)
Bench Press:
2x5 bar
1x5 60kg
4x8 85kg (3min)
Dead Lift: (H, 90%. M, 80%)
1x5 60kg
1x3 100kg
1x1 150kg
1x4 190kg (5min)
2x4 167.5kg (5min)
Close Grip Bench Press:
1x5 60kg
3x8 77.5kg (2min)
1h 15m
Good workout. Was supposed to do this Fri or Sat but work was fun this weekend with restraints so not recovered.
Quite pleased with my top set for deadlifts; confident I'll pull 5 wheels next month.
Next session Thur.
Monday 08/01/18
Squat: (M, 85% & 80%)
2x5 60kg
1x3 100kg
1x1 140kg
1x4 165kg (5min)
2x4 156kg (5min)
Bench Press:
2x5 bar
1x5 60kg
4x8 85kg (3min)
Dead Lift: (H, 90%. M, 80%)
1x5 60kg
1x3 100kg
1x1 150kg
1x4 190kg (5min)
2x4 167.5kg (5min)
Close Grip Bench Press:
1x5 60kg
3x8 77.5kg (2min)
1h 15m
Good workout. Was supposed to do this Fri or Sat but work was fun this weekend with restraints so not recovered.
Quite pleased with my top set for deadlifts; confident I'll pull 5 wheels next month.
Next session Thur.
-
Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: GlasgowJock's HLM Log
Nice!GlasgowJock wrote: ↑Mon Jan 08, 2018 6:01 am
Quite pleased with my top set for deadlifts; confident I'll pull 5 wheels next month.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 10, Session 1":
Saturday 13/01/18
Squat:
1x5 60kg
1x3 100kg
1x1 130kg
4x4 156kg (5min)
Bench Press:
1x5 bar
1x5 60kg
5x5 95kg (3min)
Barbell Rows:
1x5 60kg
3x6 90kg (3min)
Close Grip Bench Press:
1x5 60kg
3x10 70kg (2min)
1h 5m.
Decent session before the doubles and PRs. Back still a bit fatigued from previous dead lifts.
Next session tomorrow, light upper body volume work.
Saturday 13/01/18
Squat:
1x5 60kg
1x3 100kg
1x1 130kg
4x4 156kg (5min)
Bench Press:
1x5 bar
1x5 60kg
5x5 95kg (3min)
Barbell Rows:
1x5 60kg
3x6 90kg (3min)
Close Grip Bench Press:
1x5 60kg
3x10 70kg (2min)
1h 5m.
Decent session before the doubles and PRs. Back still a bit fatigued from previous dead lifts.
Next session tomorrow, light upper body volume work.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
"Week 10, Session 3":
Wednesday 17/01/18
Squat:
1x5 60kg
1x3 100kg
3x4 146kg (4min)
Bench Press:
1x5 bar
1x5 60kg
4x6 92.5kg (3min)
Dead Lift:
1x5 60kg
1x3 100kg
1x1 140kg
1x4 170kg (4min)
2x4 150kg (4min)
Close Grip Bench Press:
1x5 60kg
3x6 80kg (2min)
1h 5m
Good session. Was supposed to train Monday though felt under recovered.
Will do a light upper body volume session Friday and then a doubles' session on Monday.
Wednesday 17/01/18
Squat:
1x5 60kg
1x3 100kg
3x4 146kg (4min)
Bench Press:
1x5 bar
1x5 60kg
4x6 92.5kg (3min)
Dead Lift:
1x5 60kg
1x3 100kg
1x1 140kg
1x4 170kg (4min)
2x4 150kg (4min)
Close Grip Bench Press:
1x5 60kg
3x6 80kg (2min)
1h 5m
Good session. Was supposed to train Monday though felt under recovered.
Will do a light upper body volume session Friday and then a doubles' session on Monday.
-
GlasgowJock
- Registered User
- Posts: 1622
- Joined: Tue Sep 19, 2017 9:15 am
- Location: Glasgow, U.K.
- Age: 38
Re: GlasgowJock's HLM Log
Upper body volume session:
Friday 19/01/18
Press:
1x5 bar
1x6 40kg
1x6 50kg
4x8 65kg (3min, last set 4min)
Barbell Rows:
1x5 60kg
4x8 80kg (3min)
Seated DB Presses: (75-80 degree angle)
3x10 22kg DBs' (3min)
45min.
Good session, volume pressing quite tough though least I'm getting stronger for that range.
Friday 19/01/18
Press:
1x5 bar
1x6 40kg
1x6 50kg
4x8 65kg (3min, last set 4min)
Barbell Rows:
1x5 60kg
4x8 80kg (3min)
Seated DB Presses: (75-80 degree angle)
3x10 22kg DBs' (3min)
45min.
Good session, volume pressing quite tough though least I'm getting stronger for that range.