3rd June - Legs- AM

A1: Squat: 60kg x 10 / 100kg x 5 / 130kg x 5 / 150kg x 8 + Fail! / 160kg x 5 / 165kg x 5 / 120kg x 12
120s rest

B1: RDL: 100kg x 10 / 140kg x 8 / 170kg x 6 / 170kg x 6 / 170kg x 5
120s rest

C1: Leg extension: 92.5kg x 9 / 92.5kg x 8 / 92.5kg x8
10s rest
C2: Leg curl: 80kg x 10 / 80kg x 9 / 80kg x 8
60s rest

D1: Standing calf raise: x 15 / x 14 / x 13 / x 12
90s rest

Notes:

Felt surprisingly good this morning after debating whether to bother getting up early to train. I've not been sleeping that well this week through stress...something I'm not great at dealing with in all honesty.

After 8 reps @ 150kg almost ATG I felt I had another couple in me, but it wasn't to be. Had to ditch the bar over my head on the 9th rep and think I have a pretty cool graze up my neck as a result. Fortunately the bail was otherwise alright. After that it took a bit of mental prep to go heavier but the sets at 160+ were ok.

RDLs felt good with some gains on last week, but they're starting to get a bit heavy again. I may chop and change these sessions by alternating front squats and deadlifts with back squats and RDLs.

Quality bailout weight which I'm sure got the pulse racing a little.

I now have a permanent graze on my neck from Jump Squats where the skin starts to dry and peel like sun burn

Happy days. I've a similar peeling mark on mine as the bar tends to move around at the top when you squat explosively.

Lower back is a little sore now which must be bail-related, but got off fairly lightly. Gym was fairly quiet so it wasn't too embarassing.

I think the last bailout I had to do was more a drop down forward onto the parallel bars and taking a bit of impact on the neck. By far the worst is for Box Squats when you're stuck sitting with 200kg on board!

Alex wrote:I think the last bailout I had to do was more a drop down forward onto the parallel bars and taking a bit of impact on the neck. By far the worst is for Box Squats when you're stuck sitting with 200kg on board!

That's pretty much what happened to me this morning - I had to roll the bar over my neck then halfway up the back of my head. Messy.

Good work. Lucky you were going ATG and low down anyway I guess.

Yep, just had to duck under it as if I was doing a 150kg good morning

Fruday 4th June - Shoulders & Arms - AM

A1: DB shoulder press: 24kg x 6 / 32kg x 6 / 40kg x 8 / 40kg x 7 / 38kg x 8 / 38kg x 8
120s rest

B1: DB lateral raise: 16kg x 10 / 18kg x 11 / 18kg x 10 / 18kg x 10
30s rest
B2: BB shrug: 150kg x 10 / 150kg x 10 / 150kg x 10
90s rest

C1: Incline DB curl: 20kg x 10 / 20kg x 9 / 20kg x 8
30s rest
C2: CGBP: 100kg x 10 / 105kg x 10 / 110kg x 8
90s rest

D1: Alternating DB curl: 24kg x 10 / 24kg x 9 / 24kg x 9
30s rest
D2: Dips: +50kg x 10 / +50kg x 9 / +50kg x 8
90s rest

Notes:

Pretty pleased with this considering how knackered I am and not being fresh. Traps are really sore for some reason, so I dropped HC2PP and just did some shrugs instead. Normally I'd have taken a day off before this but I'm heading up North for the weekend so won't be able to train.

CGBP and dips felt much stronger today for some reason. I'll up the dips to +55 next time.

Knackered, and have a 2 leg journey to Lancaster tonight/tomorrow

I really like the look of this split and think I will give it a go when I start bulking. How do you think it would be adding FST7 for each body part?

I think it's an excellent split too.

Don't see an issue if you want to throw in some FST7 stuff too

Your split works really well and not too different from mine. I'd probably adopt it if I have more training time and doing less cardio/fitness/rugby.

It just works really well for me, I think it allows for a really good balance of compounds and isolations and you can hit body parts twice a week/every 6 days if you choose your exercise carefully. I'll be training 3 days a week with a conditioning session and cardio on one day for the next few weeks as my weekends are stacked. Pretty happy with my condition at the moment but I think 10lbs off at some point and I'd be where I want to be. Life is just in the way at the moment

7th June - Chest & Back - PM

A1: Incline DB press: 30kg x 10 / 40kg x 5 / 50kg x 11 / 50kg x 10 / 50kg x 9
30s rest
A2: DB row: 20kg x 15 / 50kg x 12 / 50kg x 12 / 50kg x 12
90s rest

B1: Flat bench press: Bar x 20 / 60kg x 10 / 100kg x 10 / 110kg x 8 / 110kg x 8 / 110kg x 6
30s rest
B2: Pull up: +15kg x 11 / +20kg x 8 / +20kg x 8
90s rest

C1: Dip: BW x 10 / +25kg x 5 / +55kg x 8 / +55kg x 7
30s rest
C2: Chest supported t-bar: +80kg x 11 / +85kg x 10 +85kg x 8
90s rest

Notes:

Mixed the exercises up for today. Flat bench isn't something I do often but was pretty happy with it after the inclines. Still felt fresh afterwards so went for some heavier dips too.

I really like the chest-supported t-bars and may keep these in. Certainly get a good feel with the angled grip.

One other thing - I've been using around 15g of good quality fish oil (Aliment Nutrition's) a day again, and can't speak highly enough of it. I've also been using less whey (once a day) which has made a big difference too.

Very strong Ollie.

What benefits are you getting from the fish oils?

ollie wrote:One other thing - I've been using around 15g of good quality fish oil (Aliment Nutrition's) a day again, and can't speak highly enough of it.

Agreed. Best stuff around. Plus it doesn't taste of fish which (for me especially as I can't stand fish) is a massive bonus! It's certainly got the highest EPA/DHA I've managed to find.

About time we had some pics of your hot ass

simon m wrote:Very strong Ollie.

What benefits are you getting from the fish oils?

Seems to have helped with conditioning slightly, better skin, and my joints feel slightly better too.

As Pingu says Aliment's has more DHA than any other I've come across, plus it tastes good - it's just a great product all round. I've always taken fish oil but this stuff is a cut above.

i wish they would do more cost effective bottles though- more bulk
i have never noticed hunger dissipation from fish oils though?

Jury's out on that one for me. I don't tend to let myself go hungry so difficult to say.

Would be good if they did it in bulk - I guess the demand isn't there.

Whats going down, brother?

Struggling to find time to keep this updated mate. Barely seem to have a spare minute at the moment as I'm between my place and the girlfriend's most of the time, or working, or training, or just out and about. Training's going well though and we're hoping to move in together sometime soonish depending on my landlord which will free up some time.