BennyMagoo's Training Log
- 04-18-2018, 04:28 PM
- 04-19-2018, 03:59 PM
Fri 20th April
Light day today, some mobility stuff then snatch into OH squat 3x5 with 50kg, failed snatch attempt 60kg, clean into front squat 80kg 4x3, then some ab stuff.
04-22-2018, 04:38 AM
I have a North American buddy at my gym who thinks he has become stronger since coming to Australia because he doesn't realise 20kg is only 44Ib, not 45Ib lol. I don't have the heart to tell him.
04-22-2018, 04:37 PM
Monday 23rd April:
Bench speed 115kgx3, 117.5kgx3 (under 1.5sec 3rd rep) 120kgx3 (2sec 3rd rep) 120kgx3 (1.5 -2sec 3rd rep) 120kgx3 (3rd rep maybe 1.5sec). Its easier to focus on getting faster than heavier when running a calorie deficit.
BW pullup 5x8
Ab wheel supermns (5x8) with 8kg side delt raise (4x12,10,10,10)
Incline bench 60kg 3x10 30sec rest intervals
Seated isorows, 140kg 3x8
04-24-2018, 10:16 PM
We'd 25th April. ANZAC Day, Lest We Forget.
140kgx5 felt really heavy but I yolo'd straight up to 160kg anyway and hit that for 3x5:
Third set felt like death. After that I hit 120kg for 8 and pretty much felt completely shattered.
Good mornings on hyper bench using the stretching stick for 3x10
bW pull-ups 5x5
04-25-2018, 05:00 PM
Thursday 26th April:
Feeling cooked today.
Seated isorow 2 hands: 120kgx10, 140kg 2x8, 1230kgx11
25kg db press 60kg benchpress supersets 3x10,6
BW pullup 3x8, 2x10
Incline bench 65kg 3x10
Cable tri pushdown drtopsets 19kg, 12kg, 8kg for 12,10,12, then 2x 10,8,10
Ab wheel supermans 3x8
04-28-2018, 05:11 PM
Sunday 29th April
I am starting a new training block today. I am reverse dieting out from this cut and, coupled with increases in calorie intake, I am increasing training volume and falling back into an organised pattern following a basic PHAT protocol. My goal for the next 3 months is to increase work capacity, maintain strength, and get healthy as I am also coming to the end of a PED cycle.
Training program will go something like this:
Deads 5x5 & weighted pullups plus accessories
Bench speed triples for 3 - 5 sets plus back & squat accesories
Squat triples fot 3-5 sets plus core strength accessories
Upper body volume
Squats volume 3-5x10
04-28-2018, 05:11 PM
04-28-2018, 06:49 PM
Sunday 29th April, take 3 - this farking tablet keeps crashing
Deads 180kg 5x5
Weighted pullup 10kg 2x5, 20kgx5, 15kgx6, 15kgx8
Norwegian ham raises 6x8
Single leg deads 40kg 3x8
Leg ext 60 for 3x20
04-29-2018, 04:10 PM
Mob 30th April
Speed bench 120kg 3*3 110kg 2*3
Snatch into OH squat 40kg 3*8
Seated row bilateral row 120kg 3*10
DB side felt raise 10kg 3*6
04-29-2018, 04:22 PM
05-02-2018, 03:56 PM
05-03-2018, 04:12 AM
05-03-2018, 05:00 AM
05-03-2018, 04:04 PM
Friday 4th May w1m1 upper volume
Forgot to mention, Monday I started PCT with 30mg/day clom and 300mg/day laxogenin, and I have been running creatine at 30mg a day for the last 10 days or so. Starting to feel pretty good as lethargy lifts.
27.5kg Db benchpress : 60kg BB benchpress supersets 6:8, 7:7, 8:6, 7:8 (rpe9), 7,6 (rpe9)
Unilateral seated isorow 80kg each side for 2x8 3x10
Incline bench 65kg 2x10, 67.5kgx10
Bw pullup 3x6
Db side delt raise 10kgx8 12.5kg 3x5
05-07-2018, 05:56 PM
Tuesday 8th May upper power w2m1
Foreword: Havwnt logged a couple of sesions as I was working out with others. Saturday I pulled 190kg for 5x5 quite comfortably (zero soreness and every set felt like an rpe 6 or 7) before doing about 12 sets of pullups and chinups and some biceps stuff including preacher curl drop sets and seated hammer curls.
Monday 7th was aa public holiday. I got really stoned and climbed (steep walking track with steps and grab rails through some sections) a small mountain with a mate. Felt great, and was able to set the pace both up and down the mountain.
Bench speed today: 110kgx3, 120kgx3, 125kgx2, 120kgx3, 100kgx3 r shoulder not feeling great.
Lat pulldown 80x 8 2x 90x8
Single leg kb deads 40kg 3x8 each side
Side delt raise 8kgdb 5x12
Facepulls 10.2kg 3x8 (i think i was pulling some munted faces as i noticed a couple of girls laughing at me mid set)
Ext rotation 3.4kg 3x8
05-09-2018, 03:47 PM
05-09-2018, 04:19 PM
05-12-2018, 04:04 AM
Ok, missing two training logs, mainly because I was training with a training partner.
Thursday night was upper body volume with a push focus.
Incline press 80kg 3x5
Superset 27.5kg db press: 60kg benchpress 10:6, 9:6, 9:6 8:6
Cable rope tri pushdowns dropsets 6,8,12 x3
Cable bar pushdown dropsets same protocol se
Bodyweight tricep dips 3x20
Deadlift 180kgx5, 4x5 with 200kg
Wide grip pullup 5x5
Narrow neutral grip pullup 5x8
Supine grip pullup 5x8
Preacher curl dropsets 45kgx6, 35kgx6, 20kgx8 for 3 sets
Seated hammer curls 3x8 with 17.5kg
05-12-2018, 04:25 AM
05-13-2018, 05:41 PM
Monday 14th May W3m1 Speed bench
Felt slow but strong today, clocking over 2sec for 3rd rep 1st set with 120kg. I overloaded my second set with 125kgx3:
then hit 120kg for another 3x3 and actually found a little more speed in the last 2 sets.
Isolat pulldown 80kg 3x12 in between bench sets to get blood flowing into the upper back
Behind-the-neck pullups 5x3
Snatch from blocks into overhead squatx3 for 8 sets with 40kg. I wanted to hit 40kg for 5x5 but my hips are feeling pretty fatigued right now so I opted for smaller sets.
Actually, i am feeling pretty beat up at the moment, squats on thurs arem g oing to be interesting.
05-13-2018, 06:09 PM
05-13-2018, 06:30 PM
I am convinced my hip mobility and torso position would both benefit from strengthening my upper back.
05-14-2018, 04:09 PM
Tuesday 15th May Active Recovery day
Wow I am feeling buggered!
60kg shrugs 5x15
7.5kg sude delt raise 3x12
Horizontal standing jump 2.5m x5
10kg plate squats with long bottom pause 3x3
Lots of painful fossm rolling
Not sure if I am going to be recovered for heavy squats this week, hips and back are soooo cooked.
05-16-2018, 03:47 PM
Thursday 17th May w3m1 Squat - DELOAD
My hips were still sore this morning but nevertheless I was hoping to get through warm up sets for some heavy stuff again this week, however I never progressed beyond 120kg after noticing my right ankle caving pretty bad. I just couldnt activate my right hip flexors to get that external rotation requured by my highbar stance. So I did some lowbar wider stance stuff for deloads:
120kg for 3x3
100kg for 3x2 paused in the hole
Did some pullups and ab stuff after, cant be bothered logging though as nothing was anywhere near a max effort.
Similar Forum Threads
- By Beelzebub in forum Workout LogsReplies: 2315Last Post: 06-15-2009, 09:45 PM
- By kelsey in forum Powerlifting/StrongmanReplies: 0Last Post: 03-04-2006, 01:35 AM
- By dunimous in forum Training ForumReplies: 10Last Post: 02-28-2006, 10:18 AM
- By bulkmuscle in forum General ChatReplies: 1Last Post: 08-15-2005, 03:12 PM
- By pcn in forum Weight LossReplies: 3Last Post: 01-14-2005, 03:16 AM