BennyMagoo's Training Log

Thursday 24th May w1m2 Squat

Not having a good sesh today. Cold weather + crap diet = lots of back and knee inflammation.

Worked up to 165kg for 2x3, then 3x3 with 140kg which moved way worse than it should. 2 steps forward, 1 step back.

Did some other stuff after but cbf logging it.
 
BennyMagoo79 said:
Thursday 24th May w1m2 Squat

Not having a good sesh today. Cold weather + crap diet = lots of back and knee inflammation.

Worked up to 165kg for 2x3, then 3x3 with 140kg which moved way worse than it should. 2 steps forward, 1 step back.

Did some other stuff after but cbf logging it.
Click to expand...

Heads up! We all have those days.
 
Friday 25th May upper push volume:
Db bench 30kg:Benchpress 60kg supersets, 8:6 reps for 5 sets
Incline bench 65kg for 5x8
Cable triceps pushdown dropsets, 5x rope & 5xbar for 8,8,10
BW pullups 5x5
 
Saturday 26th deadlift & pull accessories w1m2
Deads 180kgx5, 185kg 4x5. Finishing 5 sets was an absolute battle this morning, 185kg felt like 210kg.
Wide grip pullups 5x5
Parallel grip pullups 5x8
Preacher curl dropsets 35kgx8,25kgx8,20kgx8 for 3 sets
Reverse grip chi up 5x5
 
BennyMagoo79 said:
Saturday 26th deadlift & pull accessories w1m2
Deads 180kgx5, 185kg 4x5. Finishing 5 sets was an absolute battle this morning, 185kg felt like 210kg.
Wide grip pullups 5x5
Parallel grip pullups 5x8
Preacher curl dropsets 35kgx8,25kgx8,20kgx8 for 3 sets
Reverse grip chi up 5x5
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Sometimes, when I have a "suddenly-weak-like-a-puzzy-man-day", I get angry and do countless sets and reps with lower weights until exhaustion, then take a day -or two off and go heavy again. It works for me.
 
Wed 30th May squats w2m2
The bar felt light during warmups and after one set of three with 160kg I dipped my balls into the frigid unknown and hit 175kg for 3 with good speed and decent form (for me):
Invalid Link Removed
5x5 BW pullups
3x10 Norwegian ham curls
3x20 with '65' leg ext
 
Mon 4th June w2m2 speed bench

Just realise I failed to log this last week. Bummer.

Bench: 120kg 3x3, 125kgx2 (dumped 3rd rep but I'm thinking i might have had it now) 120kgx3
Wide grip pullup BW 5x5
Snatch into OH squat for 5 x5 with 50kg
Db side lateral raises 7.5kg for 5x10
 
Tuesday 5th June skwaats w2m2
Slept in a bad position last night and woke up with a stiff neck on the left side, which got worse throughout the session, and really messed with my upper back. Ended up hitting:
160kgx3,170kgx3, 170kgx2,160kgx3,165kg 3x3. Decided not to push for the second set of 170kgx3 after i misgrooved the second rep slightly and had to grind my way out of trouble.
Leg ext hit 65 for 3x20
Cable lat pulldown 85 for 3x8
 
BennyMagoo79 said:
Tuesday 5th June skwaats w2m2
Slept in a bad position last night and woke up with a stiff neck on the left side, which got worse throughout the session, and really messed with my upper back. Ended up hitting:
160kgx3,170kgx3, 170kgx2,160kgx3,165kg 3x3. Decided not to push for the second set of 170kgx3 after i misgrooved the second rep slightly and had to grind my way out of trouble.
Leg ext hit 65 for 3x20
Cable lat pulldown 85 for 3x8
Click to expand...

Time travel? Today is Monday June 4th.
 
BennyMagoo79 said:
Tuesday 5th June skwaats w2m2
Slept in a bad position last night and woke up with a stiff neck on the left side, which got worse throughout the session, and really messed with my upper back. Ended up hitting:
160kgx3,170kgx3, 170kgx2,160kgx3,165kg 3x3. Decided not to push for the second set of 170kgx3 after i misgrooved the second rep slightly and had to grind my way out of trouble.
Leg ext hit 65 for 3x20
Cable lat pulldown 85 for 3x8
Click to expand...

Pushing some decent weights there bro - especially for a session where you didn’t feel spot on.... nice
 
Thurs 7th June upper push volume:
Got the runs atm, not expecting much ftom this sesh.

Db bench 30kg:Benchpress 60kg supersets, 8:6 reps for 5 sets
Incline bench 65kg for 5x8
Cable triceps pushdown dropsets, 5x rope & 5xbar for 8,8,10
BW pullups 5x5
 
BennyMagoo79 said:
Thurs 7th June upper push volume:
Got the runs atm, not expecting much ftom this sesh.

Db bench 30kg:Benchpress 60kg supersets, 8:6 reps for 5 sets
Incline bench 65kg for 5x8
Cable triceps pushdown dropsets, 5x rope & 5xbar for 8,8,10
BW pullups 5x5
Click to expand...

Definitely not the time for heavy squats lol
 
Thurs 7th June Afternoon Deadlftz

180kgx5
190kgx5
200kgx5
210kgx5 r thumb went pop
200kgx5 switch grip

Then I did a back & bis workout with a gym partner:
Wide grip pullup 3x6
Chinup 3x8
Parallel grip pullup 3x6
Preacher curl dropsets
Seated db bicep curls 17.5kg 3x6
Standing bb curl 30kg 3x10

Felt pretty gassed the whole way.
 
BennyMagoo79 said:
Thurs 7th June Afternoon Deadlftz

180kgx5
190kgx5
200kgx5
210kgx5 r thumb went pop
200kgx5 switch grip

Then I did a back & bis workout with a gym partner:
Wide grip pullup 3x6
Chinup 3x8
Parallel grip pullup 3x6
Preacher curl dropsets
Seated db bicep curls 17.5kg 3x6
Standing bb curl 30kg 3x10

Felt pretty gassed the whole way.
Click to expand...

Awesome! Doing pull ups AFTER deadlift is NOT for puzzies!
 
Whoops forgot to post my log yesterday. Hit some bench with a sore shoulder managing 3x3 with 122.5kg and 2x3 with 120.

Today I did some squats, warning straight up to 180kg for a pr:
Invalid Link Removed
Then nearly got pinned under 165 second rep lol. Backed off to 140kg, which felt like 160kg, for 3x3.
I have a feeling life is going to be hard today.
 
BennyMagoo79 said:
Whoops forgot to post my log yesterday. Hit some bench with a sore shoulder managing 3x3 with 122.5kg and 2x3 with 120.

Today I did some squats, warning straight up to 180kg for a pr:
Invalid Link Removed
Then nearly got pinned under 165 second rep lol. Backed off to 140kg, which felt like 160kg, for 3x3.
I have a feeling life is going to be hard today.
Click to expand...

Haha, yes mate. That 180 was nice - proper grind on the last. Congrats man
 
Cgkone said:
That's how I squat.
Once I put my heels wider than shoulders my squat changed dramatically.
Click to expand...
Yeah I can feel the strength is there but I need to do it carefully. I have injured myself a couple of times in the past by being too aggressive with getting wider.
 
Upper volume w2m2
Incline bench with 75kg for 3x5 and 80kg 2x5
30kg Db press : 65kg bench press superset for 10:6, 9:6, 8:5, 8:4 feeling absolutely cooked today
Cable rope pushdown dropsets
Cabe bar pushdown dropsets
 
Sat 16th June deads deload:
Pulled 140kgx5, then 3 singles with 180kg. Followed up with 5x5 pullups in all 3 variations and some curls.
 
Mon 18th June bench deload
BP 80kg 5x3
Wide grip BW pullup 5X6, in 4min last set:
Invalid Link Removed
Parallel grip pullup 5x5
Rev grip chinup 5x5,supersetted with BW pushup 5x20
Ate a lot of chocolate over the weekend and right now I am feeling like crap
10kg DB lateral delt raise 3x8
20kg plate shrugs 5x20
5x5 bw chinups supersetted with 5x8 flyes from hyper bench
 
BennyMagoo79 said:
Mon 18th June bench deload
BP 80kg 5x3
Wide grip BW pullup 5X6, in 4min last set:
Invalid Link Removed
Parallel grip pullup 5x5
Rev grip chinup 5x5,supersetted with BW pushup 5x20
Ate a lot of chocolate over the weekend and right now I am feeling like crap
10kg DB lateral delt raise 3x8
20kg plate shrugs 5x20
5x5 bw chinups supersetted with 5x8 flyes from hyper bench
Click to expand...

Nice but have you always had the beard? I’m sure like just a few weeks back you were clean shaven?
 
Tues 19th June Skwaat deload
100kg for 4x3 beltless, paused with widest stance I can hit depth with. Observation: at full width my right knee caves in.
Bb split squats 20kg for 3x5 each side, with long bottom pause. R leg definitely way less stable than L leg.
Nordic curls 3x5:
Invalid Link Removed
No band today, puts emphasis on return from full extension. Goal: these with no hands
Leg ext 70 for 3x20
 
BennyMagoo79 said:
Tues 19th June Skwaat deload
100kg for 4x3 beltless, paused with widest stance I can hit depth with. Observation: at full width my right knee caves in.
Bb split squats 20kg for 3x5 each side, with long bottom pause. R leg definitely way less stable than L leg.
Nordic curls 3x5:
Invalid Link Removed
No band today, puts emphasis on return from full extension. Goal: these with no hands
Leg ext 70 for 3x20
Click to expand...

Interesting vid. I assume you know what your'e doing. Looks like a "gym fail" if you never saw it! :)
 
hairygrandpa said:
Interesting vid. I assume you know what your'e doing. Looks like a "gym fail" if you never saw it! :)
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Haha yeah it does. I guess it is a bit of a fail because I am using my hands. A lot of people just do the eccentric half of the movement but after seeing it performed fully by a 50-something yr old woman I believe I can eventually do the whole thing myself. I have to say, it is by far the best movement for target hammies I have tried.
 
BennyMagoo79 said:
Haha yeah it does. I guess it is a bit of a fail because I am using my hands. A lot of people just do the eccentric half of the movement but after seeing it performed fully by a 50-something yr old woman I believe I can eventually do the whole thing myself. I have to say, it is by far the best movement for target hammies I have tried.
Click to expand...

It’s becaise you can’t see your ankles (I’m guessing they are hooked under something?)

I use the ghd for these - great exercise
 
Friday 22nd June
bw pullup wide grip 5x5
Bw pullup parallel grip 5x6
Preacher dropsets for 3x 8,6,6
Db curls 17.5kg 5x8
Bw chinup 5x6

Might pull tonight not too sure yet. Had a tough week, 2 15hr days so far so might just go home after work today
 
Friday 22nd June evening Deads:
Hit 200kg for 5x5. Felt pretty good. Spent another hr or so stretching and foam rolling after. Feel like crap now, cold and clammy.
 
Just saw doc to discuss bloodwork taken last week. Test is still low at 10nmol and looks like im going to see an endo to talk about trt. Im actially a bit suprised as I have been feeling pretty good lately.
 
BennyMagoo79 said:
Just saw doc to discuss bloodwork taken last week. Test is still low at 10nmol and looks like im going to see an endo to talk about trt. Im actially a bit suprised as I have been feeling pretty good lately.
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What? That is surprisingly LOW... Does not match your progress at all!
 
hairygrandpa said:
What? That is surprisingly LOW... Does not match your progress at all!
Click to expand...
Thanks mate. Yeah i was thinking it would be around 13nmol, which is where I was at before my s4/yk but either i havent fully recovered from it or my test is naturally declining as I age.
Guess I have to start getting my head around the idea of pinning test regularly.
 
BennyMagoo79 said:
Thanks mate. Yeah i was thinking it would be around 13nmol, which is where I was at before my s4/yk but either i havent fully recovered from it or my test is naturally declining as I age.
Guess I have to start getting my head around the idea of pinning test regularly.
Click to expand...

Its not that bad, you'll love it! ;)
 
Mon 25th June Bench Power
Worked up to 5x3 with 120kg. These moved really well today, 4th set:
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Did some snatches and OH squats with 40kg, and a couple of snatch singles with 60kg and horrible form - need to work on my second pull.
 
BennyMagoo79 said:
Mon 25th June Bench Power
Worked up to 5x3 with 120kg. These moved really well today, 4th set:
Invalid Link Removed
Did some snatches and OH squats with 40kg, and a couple of snatch singles with 60kg and horrible form - need to work on my second pull.
Click to expand...

I’ve literally just asked my mate to teach me the oly lifts properly (he’s actually really good, qualified British weightlifting coach and competes himself), while I’m on a cut I figured it would be a good time to learn. At the moment my missus can clean, jerk and snatch more than me lol
 
Tues 26th June (last night) squats & bench volume:
Worked up to 140kg for 5x5 skwaats using a stance just slightly wider than comfortable. I feel stronger with the wider stance, I just struggle with my right leg caving in a liitle. Think its because my r knee has no medial meniscus (got cut out a few yrs ago)
Incline bench: warmed up to 90kgx0...totally failed the rep and it took me by suprise but luckily I was working out with a gym buddy so he was therre to bail me out. Ended up hitting 70kg for 6, 8, 10 and 80kg for 2x8. Guess i was a bit gassed after skwaats.
27.5kg Db press : 60kg benchpress supersets for 8:6 x 5 sets
Cable rope pushdown dropsets using 25x8, 15x8, 10x8-12 for 5 sets
Bar pushdown dropsets 30x8, 17.5x8, 10x6-8 for 5 sets
Bench dips 3x20
 
Wed 27th June back @ bis volume
Wide grip BW pullups 5x6
Parallel grip BW pullups 5x6
Preacher dropsets using 35kgx8, 25kgx6, 20kgx8 for 5 sets
Seated db curls from neutral to supine rotation 17.5kg 5x6
 
Sun 1st July deadlift
210kg (460Ib) is my bitch gor 5x5. A few grinders in the last 2 sets but nice to win a battle hard fought.
Did some pullups and stuff afterwards but completely gassed
 
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