6th February - Shoulders & Arms:

A1: Power HC2PP [2-1-X-0]: 80kg x 5 / 82.5kg x 5 / 85kg x 5 / 90 x 1 / 95kg x 1
120s rest

B1: DB shoulder press [3-0-X-0]: 36kg x 9 / 36kg x 8 / 36kg x 7 => 24kg x 6
90s rest

C1: Crucifix raise [3-0-X-0]: 10kg x 10 / 10kg x 9 / 10kg x 10
60s rest
C2: Lateral raise (strict, from hips) [2-0-X-1]: 16kg x 10 / 16kg x 10 / 16kg x 10
60s rest

SS D1: Fat Gripz DB curl [2-0-X-0]: 24kg x 10 / 24kg x 9 / 24kg x 8
SS D2: CGBP [3-0-X-0]: 110kg x 8 / 110kg x 7 / 110kg x 6
120s rest

SS E1: BB curl [2-0-X-1]: 35kg x 10 / 40kg x 8 / 40kg x 8
SS E2: Dip [2-0-X-0]: BW x 20 / BW x 20 / BW x 20
90s rest

9th February - Chest & Back:

A1: Incline DB press [3-0-X-0]: 50kg x 9 / 50kg x 9 / 50kg x 8
60s rest
A2: BB bent over row [2-0-X-0]: 110kg x 10 / 110kg x 8 / 110kg x 8
60s rest

B1: Flat DB press [3-0-X-0]: 50kg x 8 / 50kg x 8 / 50kg x 8
60s rest
B2: DB row [3-0-X-0]: 50kg x 12 / 50kg x 12 / 50kg x 11
60s rest

C1: Dip [2-1-X-0]: +40kg x 8 / +40kg x 8 / +40kg x 7
60s rest
C2: Pull up [2-0-X-0]: +10kg x 10 / +10kg x 9 / +10kg x 8
60s rest

Notes:

Decent session this morning with a couple of gains. Had a bit of a boozy night on Saturday and didn't eat well over the weekend at all, so I was happy just to maintain. Back on the wagon today.

Very strong mate, what time did you train?

Got in at 6:30 mate. Best way to start the day.

ollie wrote:Got in at 6:30 mate. Best way to start the day.

I can't expend that much energy so early in the day, but then again I'm old and frail

It means getting up at 5:30 to eat but the gym's quieter and it sets me up well for the rest of the day.

ollie wrote:It means getting up at 5:30 to eat but the gym's quieter and it sets me up well for the rest of the day.

You eat first?

I trained today for the first time before work and just had a coffee, then had a protein shake and breakfast at work after.

simon m wrote:

ollie wrote:It means getting up at 5:30 to eat but the gym's quieter and it sets me up well for the rest of the day.

You eat first?

I trained today for the first time before work and just had a coffee, then had a protein shake and breakfast at work after.

Yeah, not a huge meal - just 50g oats made up with creamed coconut, bit of honey and cinnamon, greens drink and a shake. 60 mins beforehand is fine...never had an issue with it.

What time were you in there today? Took me a while to get used to training early but I can do it year round now without issue.

ollie wrote:

simon m wrote:

ollie wrote:It means getting up at 5:30 to eat but the gym's quieter and it sets me up well for the rest of the day.

You eat first?

I trained today for the first time before work and just had a coffee, then had a protein shake and breakfast at work after.

Yeah, not a huge meal - just 50g oats made up with creamed coconut, bit of honey and cinnamon, greens drink and a shake. 60 mins beforehand is fine...never had an issue with it.

What time were you in there today? Took me a while to get used to training early but I can do it year round now without issue.

I left home at 6.20 and was traing at 6.40

Nice BORs

11th February - Legs

A1: Front squat [2-0-X-0]: 130kg x 5 / 132.5kg x 5 / 135kg x 4 / 135kg x 4
120s rest

B1: RDL [3-1-X-1]: 165kg x 6 / 170kg x 6 / 170kg x 6 / 175kg x 5
120s rest

C1: Leg extension [3-0-X-0]: 92.5kg x 9 / 92.5kg x 8 / 92.5kg x 8
C2: Leg curl [2-0-X-0]: 80kg x 8 / 80kg x 8 / 80kg x 7
90s rest

D1: Leg press calf raise [2-3-X-1]: +250kg x 15 / +250kg x 15 / +250kg x 15
75s rest

Notes:

Good session tonight, felt solid on fronts to start with but didn't quite have a 5th rep in me at 135kg. May have been a mental thing as much as anything. 140 x 5 isn't far away now in any case. RDLs were strong although my form was going towards the end.

12th February - Shoulders & Arms:

A1: Military press to push-press [2-1-X-0]: 60kg x 10 + 5 / 70kg x 7 + 3 / 70kg x 6 + 3 / 70kg x 6 + 3
120s rest

B1: DB shoulder press [3-0-X-0]: 36kg x 8 / 36kg x 7 / 36kg x 7
90s rest

C1: Lateral raise (strict, from hips) [2-0-X-1]: 18kg x 10 / 18kg x 9 / 18kg x 8
60s rest
C1: Face pull [2-0-X-1]: 35kg x 10 / 35kg x 10 / 35kg x 10
60s rest

SS D1: Fat Gripz CGBP [3-0-X-0]: 110kg x 8 / 110kg x 8 / 110kg x 7
SS D2: DB curl [2-0-X-0]: 24kg x 12 / 24kg x 11 / 24kg x 10
120s rest

SS E1: BB curl [2-0-X-1]: 40kg x 8 / 40kg x 8 / 40kg x 8
SS E2: Dip [2-0-X-0]: BW x 25 / BW x 23 / BW x 22
90s rest

Notes:

Went with military presses today as my legs are pretty battered after yesterday and I thought HCs would suffer a bit. Military presses obviously hit the delts harder than push-presses so I wasn't surprised that DB presses suffered sligthtly.

Happy with everything else

Nice work on the OH stuff. Not happy that your kicking my arse on the military press, I should be able to sort that in a couple of weeks.

Ta, felt good on those and think there's a bit more there.

Just found out that a gym near my office has DBs to 60kg, and will only cost me £12.50/month through work. Only thing is I'm likely to be leaving (have an interview at lunchtime today - funnily enough it's in Wimbledon) so that rate wouldn't apply for long. I'll go and check it out next week anyway.

Nice Military press to push-presses. How do you find them? Tougher than think eh?

Yeah, really tough although not surprising given that you're within a rep of failure by the end of the military presses. I've done them before - seems like an intuitive way to train 'beyond failure' (although that's not strictly what it is).

15th February - Chest & Back:

A1: Incline DB press [3-0-X-0]: 50kg x 10 / 50kg x 9 / 50kg x 8 / 50kg x 8
60s rest
A2: BB bent over row [2-0-X-0]: 110kg x 10 / 110kg x 8 / 110kg x 8
60s rest

B1: Flat bench press [2-0-X-0]: 100kg x 10 / 110kg x 8 / 112.5kg x 7
60s rest
B2: DB row [3-0-X-0]: 50kg x 12 / 50kg x 12 / 50kg x 11
60s rest

C1: Dip [2-1-X-0]: +40kg x 9 / +40kg x 8 / +40kg x 8
60s rest
C2: Pull up [2-0-X-0]: +10kg x 10 / +10kg x 9 / +10kg x 8
60s rest

Notes:

Good session last night despite a lot of wine and champagne over the weekend. Putting my foot down now and giving up booze for lent, mainly to kickstart a good habit again. I don't usually drink much/at all but the last couple of months have been pretty bad for it. Conditioning has slipped a little but surprisingly nothing too bad - I think mainly because my diet has otherwise been spot on.

Nice benching. Good idea using Lent as a clean up phase.

Good weights and reps on all movements Ollie. Good call on the cutting back on the drink !

18th February - Legs

A1: Front squat [2-0-X-0]: 125kg x 5 / 130kg x 5 / 135kg x 5 / 140kg x 3
150s rest

B1: Deadlift [1-1-X-1]: 220kg x 5 / 225kg x 4 / 225kg x 4 / 230kg x 3 / 240kg x F / 240kg x F
150s rest

SS C1: Leg extension [3-0-X-0]: 92.5kg x 10 / 92.5kg x 9 / 92.5kg x 8
SS C2: Leg curl [2-0-X-0]: 80kg x 9 / 80kg x 8 / 80kg x 8
90s rest

D1: Standing machine calf raise [2-3-X-1]: L15 x 10 / L16 x 10 / L17 x 10 / L17 x 8
90s rest

Notes:

Been a bit of an eventful week what with interviews/new job/and a few other issues so I haven't been able train when I've wanted to. I'm aiming to train 3 days out of 5 but it's been more like 3/6 or even 3/7 for the last few weeks. Just a couple more weeks until I go boarding now and then I'll be able to knuckle down once I'm back.

Decent session last night. Had a go at 240kg off the floor just because I felt like it. First attempt got about 2" off the ground, but I knew I had more. Second was much better and came above my knees but I couldn't lock it out. I definitely think it's there though - think it's just down to confidence as much as anything.

140 x 5 is probably there on fronts as well, but not after the sets I did building up to it.

If you are lifting 230 for 3 you defo have got 240 in you! Looking good.

Thanks guys

Coop_de_Ville wrote:If you are lifting 230 for 3 you defo have got 240 in you! Looking good.

I know, think it was a mental thing last night. Felt properly psyched for the sets at 220kg but just couldn't get my head around the 240kg. Next time.

I'd just build up to the weight with singles before attempting 240kg as you'll simply be fresher. I'm the opposite to you where I could lift 240kg for a single but struggle to make volume over 200kg.

19th February - Shoulders & Arms:

A1: Military press to push-press [2-1-X-0]: 60kg x 12 + 3 / 70kg x 7 + 3 / 72.5kg x 6 + 2 / 72.5kg x 5 + 2
120s rest

B1: DB shoulder press [3-0-X-0]: 36kg x 9 / 36kg x 8 / 36kg x 8 => 24kg x 8
90s rest

C1: Crucifix raise [3-0-X-0]: 10kg x 10 / 10kg x 10 / 10kg x 10
60s rest
C2: Lateral raise (strict, from hips) [2-0-X-1]: 16kg x 10 / 16kg x 10 / 16kg x 10
60s rest

SS D1: Fat Gripz DB curl [2-0-X-0]: 24kg x 10 / 24kg x 9 / 24kg x 8
SS D2: CGBP [3-0-X-0]: 110kg x 9 / 110kg x 8 / 110kg x 6
120s rest

SS E1: BB curl [2-0-X-1]: 40kg x 10 / 40kg x 9
SS E2: Dip [2-0-X-0]: BW x 20 / BW x 20 / BW x 20
90s rest

Notes:

Knackering session. Been a tiring week and had to get up early today for work. Completely cream crackered and looking forward to catching up on some sleep tonight.