GlasgowJock's Log

[GlasgowJock]

"Week 11, Session1":
Tuesday 23/01/2018

Squat:
1x5 60kg
1x3 100kg
1x3 140kg
2x1 185kg (4min)
1x5 140kg

20min.
Appalling session. Every muscle in my body feels sore/ fatigued for unknown reasons. Squatted 175kg for 4 three weeks ago fine and today 185kg for singles felt like 10s. Even the back off set was grindy.
Going to consolidate for tomorrow for benching, hopefully just a chill or something.

[Markthetwisted]

Seems like you are flying mate. Couple of lemsips and a bottle of Irn Bru and you'll be fine!!

[GlasgowJock]

Seems like you are flying mate. Couple of lemsips and a bottle of Irn Bru and you'll be fine!!

Haha cheers mate. I think my squat will stall this cycle but I'll pull 5 wheels dead lift.

Jelly at the fact you're 30kg lighter and working similar weights as me, very efficient. I'm in NW Glasgow as well. If you fancy a session together recommend Outcast Barbell Sanctuary in Clydebank.

[GlasgowJock]

"Week 11, Session1, part deux":
Wednesday 24/01/2018

Bench Press:
1x5 bar
2x5 60kg
3x3 105kg (4min)
1x8 90kg (3min)

Straight 8s for all 4 work sets.

Close Grip Bench Press:
1x10 60kg
3x8 75kg (3min)

30min.
Much better session. Surprised how easy 105kg was for triples, definitely think prioritising bench and doing CGBP is breaking my plateau. I don't have the equipment to safely test 1RM or push heavy doubles/ triples but it's improving.
Next workout Friday.

[Markthetwisted]

Seems like you are flying mate. Couple of lemsips and a bottle of Irn Bru and you'll be fine!!

Haha cheers mate. I think my squat will stall this cycle but I'll pull 5 wheels dead lift.

Jelly at the fact you're 30kg lighter and working similar weights as me, very efficient. I'm in NW Glasgow as well. If you fancy a session together recommend Outcast Barbell Sanctuary in Clydebank.

Aye but there is no weight classes in real life. You'd crush me.. You still have a decent bit to squeeze out I'd say on your squat. I'm prob topping out at this bodyweight I think. To get much more I'll need to really get my food and recovery sorted, which traditionally i say I'll do and then neglect.

A wee jaunt up to Clydebank one day would be good. If I can make the time I'll let you know.

[GlasgowJock]

Maintenance Session:
Monday 29/01/2018

Squat:
1x5 60kg
1x5 100kg
4x5 140kg (4min)

20min.
I done an arm bro-session on Friday as well with the machines in work however going to admit that I am in my first significant training slump since starting due to "real-life".
As such, just done squats today to conserve what I've done and tomorrow I'll do some basic dead lifting and bench pressing before work.
Shit happens, doubt I'll do a peaking week but rather exploring ideas for a change of programming to try and get my motivation back.

[Wilhelm]

...exploring ideas for a change of programming to try and get my motivation back.

This is a real thing.
Worked for me at one point.
Hope you find something that fits your needs.

[GlasgowJock]

This is a real thing.
Worked for me at one point.
Hope you find something that fits your needs.

Exactly mate.

I need to remember I have made some very good gains the past 20 months doing the 4 main lifts with little accessory work so now I need to either get a bit more serious or just lift "recreationally".

[GlasgowJock]

Maintenance Session:
Tuesday 30/01/2018

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

Bench Press:
1x5 bar
1x5 60kg
3x8 90kg (4min)

35min.
Another minimal session just to keep me ticking over until I decide on new programming to commit to.

[GlasgowJock]

Maintenance Session:
Saturday 03/02/2018

Squat:
1x5 60kg
1x5 100kg
3x8 130kg (4min)

Bench Press:
1x5 bar
1x5 60kg
1x5 100kg (3min)
2x8 90kg (4min)

Close Grip Bench Press:
1x5 60kg
1x8 75kg

40min.
Quite gassed squatting, dropped a bit of conditioning not used to squatting above 5 reps in ages, should be able to hit that rep range for 10-15kg more.
Really pleased I hit 100kg for 5 reps with such ease, getting stronger. Unfortunately I have seriously aggravated something just above my right elbow and couldn't finish my assistance work.
Looking to do another maintenance session before my holiday next week. Hopefully elbow not as bad as it seems atm.

*Edit: Just checked my old log, never actually squatted above 120 for 8 reps before so new 8rep PR I guess hah.

[GlasgowJock]

Maintenance Session:
Tuesday 06/02/2018

Squat:
1x5 60kg
1x5 100kg
1x3 130kg
5x3 150kg (3min)

Bench Press:
1x5 bar
1x5 60kg
1x10 60kg
3x5 80kg (2min)

Dead Lift:
1x5 60kg
1x5 100kg
1x1 140kg
2x3 170kg (4min)

50min.
Last maintenance session then I'm starting an 852 program next week after my holidays (Iceland, see if I can sight Thor haha).
Went well, lower back still a little fatigued from Saturday. Tried some cautious bench pressing. 80kg for reps felt "ok" though next week I'm having my right elbow assessed by a GP. Should have done it a year ago but live and learn.

[Markthetwisted]

Maintenance Session:
Tuesday 06/02/2018

Squat:
1x5 60kg
1x5 100kg
1x3 130kg
5x3 150kg (3min)

Bench Press:
1x5 bar
1x5 60kg
1x10 60kg
3x5 80kg (2min)

Dead Lift:
1x5 60kg
1x5 100kg
1x1 140kg
2x3 170kg (4min)

50min.
Last maintenance session then I'm starting an 852 program next week after my holidays (Iceland, see if I can sight Thor haha).
Went well, lower back still a little fatigued from Saturday. Tried some cautious bench pressing. 80kg for reps felt "ok" though next week I'm having my right elbow assessed by a GP. Should have done it a year ago but live and learn.

Heard that Thor prefers farmfoods...

My mate is just back from there he had a great time. Booze was dear tho.

[GlasgowJock]

@Markthetwisted yea £7-8 on average for a beer. They did a nice white ale - Einstok - that you can typically buy back here for a fraction of the price, Tastes like Innes & Gunn, as well as a cheaper lager - Gull - that's probably their "Budweiser" equivalent. Snow storm all weekend though luckily our flight and 3 others only ones to travel from Keflavik yesterday due to a break in the weather.

8/5/2 4-Day Split

W1 S1:
Monday 12/02/2018

Squat:
1x5 60kg
1x5 100kg
3x8 125kg (5min)

Romanian Dead Lifts:
1x5 60kg
3x8 90kg (3min)

Leg Extensions:
1x15 30kg (2min)
2x15 25kg (2min)

50min.
First 3 week cycle. Will probably need this run to adjust to more lower body volume.
I'll probably run mini-LPs on the assistance compound movements until I know good poundages to use for each movement for the 8rep range.
Deloaded squats by 5kg for 8s as I'm still feeling a little shitty from traveling back from holiday. Felt fine though, last 2 reps a bit of a grizz though more in an aerobic sense.
RDLs fairly challenging, guess I picked a good starting weight for this movement for 8s.

Tomorrow is bench day plus assistance.

[GlasgowJock]

W1 S2:
Tuesday 13/02/2018

Bench Press:
1x5 bar
2x5 60kg
3x8 85kg (3min)

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

Close Grip Bench Press:
1x5 60kg
3x8 70kg (2min)

35min.
My upper body has detrained a little since my last maintenance session (hence why I decreased the poundages a little) so will probably suffer with DOMs for a few days after.
Done this session after my doctor's appointment; basically have "tennis elbow" so I'll just need to train more intelligently and listen to my body when pressing. Least it doesn't appear to be a chipped elbow or bursitis as I initially thought.
I'll either add another secondary movement plus arm isolation work once I adjust to the volume again or do flat and incline bench pressing both days as Andy describes in his "Cycling Bench & Incline on 852 (Power-Building Programming)" article.
So long as I remain injury free and consistently put in the volume work I anticipate GainzZz™.

Thursday is Dead Lift day plus squat assistance.

[GlasgowJock]

W1 S3:

Thursday 15/02/2018

Dead Lift: (strapless, alternate grip)
1x5 60kg
1x5 100kg
3x8 130kg (5min)

*Squats: (2ct paused)
3x5 100kg

Leg Curls:
1x16 15kg
1x15 15kg
1x10 15kg
1x10 12.5kg

45min.
Bit of a mince after the dead lifts; don't think I've ever exceeded 5reps for deadlifts so started at 130kg as opposed to 140kg. Went well, just gassed last 2 reps each set.
Tried front squats. 60kg both grip positions and it wasn't happening due to pain either in my wrists or shoulders. Frustrated.
Done some paused squatting though it's insufficient volume, i'll need to rework squats for next week so I'm not stagnating.
Accumulated some decent fatigue in my lower back as well, probably just detrained a bit after hols.

Tomorrow is incline bench plus press assistance.

[GlasgowJock]

W1 S4:

Friday 16/02/2018

Incline Bench Press:
2x5 bar
1x5 60kg
3x8 75kg (3min)

Close Grip Bench Press:
1x5 60kg
3x8 72.5kg (2min)

25min.
Short workout prior to work. Went fine, just a little pain in my right shoulder unracking the bar from the incline.
Next week I'll add an additional bench/ pressing movement to these days, gradually ramping up the volume so as not to aggravate my elbow (hopefully).

Next session on Monday, squat plus pulling assistance.
Let's see how compliance goes when I'm back in work.

[GlasgowJock]

W2 S1:

Monday 19/02/2018

Squat:
1x5 60kg
1x5 100kg
1x3 130kg
3x5 155kg (5min)

Pretty sure this is 1kg below my 5RM. Technique quite good for all three sets. First set @9, other two sets @9.5.
Auto-regulation may be the way forward otherwise stuff's just going to get grindy week in week out.

Romanian Dead Lift:
1x5 60kg
3x8 90kg (4min)

Leg Extension:
1x20 30kg (2min)
2x15 30kg (2min)

45min.
Squats quite hard, used RPE going by a couple of popular tables. Don't feel I've lost any ability in this rep range which is good at least. I need to figure out what squat (assistance) work to do come Thursday though.

Tomorrow is bench plus assistance.

[GlasgowJock]

W2 S2:

Tuesday 20/02/2018

Bench Press:
1x5 bar
2x5 60kg
3x5 95kg (3min)

First set @7.5, other two sets @8. Deloaded 5RM by 5kg to see how my elbow fared. Bar speed a little slow usually for this weight though felt overall as if a little drop in ability prior to my holidays rather than anything else.

Incline Bench Press:
1x5 60kg
3x8 75kg (3min)

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

Close Grip Bench Press:
1x6 60kg
3x8 75kg (3min)

45min.
Straight forward enough. Tweaked something in my right forearm though no biggie as my elbow held up this session.

Thursday is deadlift plus squat assistance (take another bash at front squatting).

[GlasgowJock]

W2 S3:

Thursday 22/02/2018

Dead Lift: (first work set no straps, alternate grip)
1x5 60kg
1x5 100kg
1x3 140kg
3x5 170kg (5min)

I'd gauge the three work sets @8.5, bar speed feels consistent though slow/ "grindy" so bit difficult reflecting on it.

Front Squat:
1x5 bar
1x5 40kg
1x5 50kg
1x5 60kg

35min.
Was supposed to do leg curls as well but hey ho. Felt a bit happier front squatting making a better shelf with my front delts for the bar. I'll work on these again next squat day as well.

Tomorrow is bench with press assistance.

[GlasgowJock]

W2 S4:

Saturday 24/02/2018

Bench Press:
2x5 bar
2x5 60kg
1x5 80kg
1x3 90kg
1x2 100kg
3x2 105kg (3-4min)

Went better than expected. @8.5 for the first set, @9 for the other two.

Close Grip Bench Press:
1x5 60kg
3x8 75kg (3min)

Press:
2x5 bar
1x8 50kg
3x8 60kg (3min)

50min.
Done loads of light hammer curls in between work sets to keep my elbows warm. Seems to have done the trick as I've escaped this session unscathed.
Getting used to the volume as I don't feel as fatigued.

Monday is squat day with pulling assistance.