12-19-16 12:52 AM - Post#844507    

Moving house and XMas coming soon. Life is super busy at the moment.

Started doing RPT full body (ish) training last Tuesday. Aimed at twice a week, 30-40mins.

Set 1 is max effort and set 2 is to lower the load by 10% and do one more rep than the number of rep in set 1. I couldn't do it for overhead press...

First two sessions done. Guess I have underestimated the time and effort needed. Will adjust the routine from next session onward. Doing Overhead Press on one day and Bench on the other instead of both.

Sets with * is warm up set
Rep schemes inside ( ) is the targeted rep/set range.
Day 001 2016/12/13 TUE

OH Press (2 x 6-8)
*20 x5, *30 x5, 35 x7, 31 x 7

Bench(2 x 6-8)
*28.5 x 5, 42.5 X 9, 38.5 x 8

Snatch grip rack pull (2 x 3-5)
*38.5 x 5, *70 x 5, 85 x 7, 77.5 x 8

chin up (3 x kind of max)
BW 3x3


Day 002 2016/12/17 SAT

OH Press (2 x 6-8)
*20 x5, *30 x5, 35 x8, 31 x 8

Bench(2 x 6-8)
*31 x 4, 42.5 X 8, 42.5 x 9

back squat ( 2 x 3-5)
*42.5 x 4, 75 x 6, 67.5 x 7

Kroc Row (one set to max max max) 12.5 x 20 each

My training log

Re: Toby's Finding Time To Train
12-21-16 06:20 PM - Post#844627    

Day 003 2016/12/20 TUE

OH Press (2 x 6-8)
*20 x 5, *27.5 x4, 36 x 6, (5 mins break) 32.5 x 7

Snatch grip rack pull (2 x 3-5)
*40 x 5, 82.5 x 5,(long-ish break) 82.5 x 5
misloaded

chin up (3 x kind of max)
BW x 5, x 4, x 3

Barbell Curl
25 x 10

Morning workout, not much food.

My training log

01-13-17 01:52 AM - Post#845367    

Day 004 Date unknown
(loss the piece of paper)



Day 005 2017/01/08 SUN

OH Press (2 x 6-8)
*25 x 5, *30 x 4, 36 x 6, (5 mins break) 32.5 x 7

Snatch grip rack pull (2 x 3-5)
*70 x 5, 87.5 x 6,(long-ish break) 80 x 7

chin up (3 x kind of max)
BW x 3, x 3, x 3

DB Curl
15 L x 10, R x 10



Day 006 2017/1/11 WED

Bench(2 x 6-8)
*25 x 5, *40 x 5, 47.5 x 7, 42.5 x 8

back squat ( 2 x 3-5)
*47.5 x 5, *55 x 5, 80 x 4, 72.5 x 5

One Arm DB Row
15 x 10 x 3 for both arm

My training log

01-20-17 12:54 AM - Post#845631    

Day 007 2017/01/13 SUN

OH Press (2 x 6-8)
*25 x 5, *30 x 5, 36 x 6, (5 mins break) 32.5 x 7

Snatch grip rack pull (2 x 3-5)
*70 x 3, 90 x 8,(long-ish break) 81 x 9

chin up (3 x kind of max)
BW x 3, x 3, x 3

Barbell press is still lagging




Day 008 2017/1/17 TUE

Bench(2 x 6-8)
*35 x 5, 50 x 7, 45 x 8

back squat ( 2 x 3-5)
*45 x 3, *70 x 3, 80 x 5, 72.5 x 6

One Arm DB Row
17.5KG x 10 x 2 for both arm

Rack Carry
24KG KB two trip from garage door to gate.

I hate squat. Should do more.

My training log

01-22-17 09:11 PM - Post#845720    

Day 009 2017/01/21 SAT

OH Press (2 x 6-8)
*25 x 5, *30 x 5, 36 x 8, (5 mins break) 32.5 x 6

Snatch grip rack pull (2 x 3-5)
*70 x 4, 92.5 x 5,(long-ish break) 82.5 x 6

chin up (2 x kind of max)
BW x 4, x3

My training log

01-26-17 08:12 PM - Post#845842    

Day 010 2017/1/25 WED

Bench(2 x 6-8)
*35 x 5, 50 x 8, 45 x 9

back squat ( 2 x 3-5)
*45 x 5, *70 x 3, 82.5 x 5, 73.5 x 6

One Arm DB Row
18.5KG x 10 x 2 for both arm

Suitcase Carry
18.5 three trips (each side) from garage door to gate

I hate squat. Should do more.
My training log

My training log

01-27-17 09:22 AM - Post#845860    

You could easily toss in some overhead squats (2 x 3 or 2 x 5) in as your warmup for back squats, and some light snatches (same set/rep scheme) to warm up for the snatch grip rack pulls. Then slide into transformation once you're comfortable with them.

02-01-17 08:45 PM - Post#846109    

• BrianBinVA Said:

Thanks for the input :-)

My training log

02-01-17 08:58 PM - Post#846110    

Day 011 2017/01/28 SAT

OH Press (2 x 6-8)
*25 x 5, *30 x 3, 37.5 x 6, (5 mins break) 33.5 x 7

Snatch grip rack pull (2 x 3-5)
*70 x 4, 95 x 6,(long-ish break) 86 x 7

chin up (2 x kind of max)
BW x 5, x3

load carry
24KG (1 arm suitcase) x 2 trips each side
24kG (1 arm rack) x 1 trip each side

Day 012 2017/02/01 WED

Bench(2 x 6-8)
*35 x 5, 52.5 x 7, 47.5 x 8

back squat ( 2 x 3-5)
*47.5 x 5, 85 x 5, 77.5 x 6

One Arm DB Row
22.5 x 10/10, 22.5 x 9/9

load carry
24kG (1 arm rack) x 1 trip each side

My training log

02-06-17 12:58 AM - Post#846242    

Day 013 2017/02/05 SUN

OH Press (2 x 6-8)
*30 x 5, 37.5 x 7, (5 mins break) 33.5 x 5

Snatch grip rack pull (2 x 3-5)
*70 x 5, 97.5 x 5,(long-ish break) 88.5 x 6

chin up (2 x kind of max)
BW x 4, 4

Have been fasting from 8pm-midday.

Try to really eat less on off days and eat better.

My training log

02-15-17 08:33 PM - Post#846640    

Turned out this "push a lift to the limit once a week" approach is not totally viable to my busy and stressful life.

I am going to keep the goal the goal: get better at Barbell Overhead Press and some mass gain.

And my workout now is pretty much the same but instead of doing the RPT, I am following Mark Reifkind's method of progression. (http://www.strongfirst.com/triple-progression-sy stem-explained/)

work toward target rep/set number with a set weight (e.g., 5 sets of 5 reps using 40KG) -> do it again next week just to be sure -> add weight and back to step 1 (e.g., form 5 sets of 3 reps using 42.5KG)

So it is similar to before, twice a week:

A) Barbell Overhead Press (5 sets of 5), 1 arm row and Snatch Grip Rack Pull (2 sets of 5)
B) Barbell Bench Press (5 sets of 8), Chin up (5 easy sets) and Squat (some)


Here we go!


Day 001 2017/02/08 WED

Back Squat
70kg x 5, x 5

Bench
45KG x 5, x 5, x 5, x 5, x 5
(Try to decide the starting weight of Bench Press for 5 sets of 8.)

1 Arm Row
17.5KG x 10, x 8 (each side)


2017/02/10 FRI

Unloading tiles/timbers from truck to building sites (loaded carries!!!!) and packing bricks for my father-in-laws' business since I don't need to work today.


Day 002 2017/02/11 SAT

OH Press (target: 5 sets x 5 reps)
*27.5KG x 4, 35KG x 4, x 4, x 3, x 3, x 2

Late night workout, no time to do anything else except some KB 1 arm row and windmills.


Day 003 2017/02/14 TUE

Bench (target: 5 sets x 8 reps)
*25KG x 8, 40KG x 8, x 8, x 8, x 8, x 8

Chin Up (super set with Bench)
BW x 1, x 1, x 2, x 2, x 1

Goblet Squat
24KG x 5, x 5

let's try 5 sets x 8 reps with 40KG again next week!

2007/02/15 WED

Unloading tiles/timbers from truck to building sites again

My training log

02-16-17 10:07 AM - Post#846665    

Good work, even with life getting in the way. Keep it up.

02-19-17 09:34 PM - Post#846775    

Thanks, @brianBinVA :-)

Day 003 2017/02/18 SAT


Barbell OH Press (target: 5 sets x 5 reps)
*20.0KG x 5,
*27.5KG x 5,
*35.0KG x 4, x 4, x 4, x 3, x 3

One Arm KB Swing
24KG x 10/10, 10,10, 10,10

DB Delt/Curl
7.5KG per x5/10, x 5/10

Maybe ove

My training log

02-23-17 08:36 PM - Post#846924    

Day 004 2017/02/21 TUE

Bench (target: 5 sets x 8 reps)
*25.0KG x 8,
*35.0KG x 6,
42.5KG x 6, x 6, x 6, x 7, x 7

Chin Up (super set with Bench)
BW x 2, x 2, x 2, x 2, x 3

Back Squat
42.5KG x 12

Triceps extension
Pair of 7.5KG x 8, x 8

Bench feel good


Day 005 2017/02/23 THU

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5, x 5
35.0KG x 5, x 4, x 4, x 4, x 4

One Arm KB Swing
24KG x 10/10, 10,10

DB bent over Delt
Pair of 7.5KG x 10, x 9

DB Curl
Pair of 10KG x 9, x 8

Late workout but not too bad.

My training log

03-14-17 03:25 AM - Post#847537    

Day 006 2017/02/28 TUE

Bench (target: 5 sets x 8 reps)
*25.0KG x 8,
*35.0KG x 6,
42.5KG x 7, x 7, x 7, x 7, x 7

Chin Up (super set with Bench)
BW x 5 sets (forgot to log)

(long gap due to a bad cold and "life")


Day 007 2017/03/12 SUN

Barbell OH Press (target: 5 sets x 5 reps)
*20.5KG x 10,
*27.5KG x 5,
35.0KG x 5, x 4, x 3, x 2, x 2

One Arm KB Swing (on the minute)
16KG x 10/10, 10,10, 10/10, 10/10, 10/10

Recovering from sickness, lack of sleep, shouldn't attempt the rep #4 on set two, it was ugly.

My training log

03-23-17 02:05 AM - Post#847813    

Day 008 2017/03/15 WED

Bench (target: 5 sets x 8 reps)
*25.0KG x 8,
*35.0KG x 6,
42.5KG x 8, x 8, x 7, x 6, x 5

Chin Up (super set with Bench)
BW x 2, 2 ,2 , 2, 2

Barbell Back Squat
50KG x 5, x 5, x 5

some delt stuff

My endurance is pretty bad. I felt like I have no energy by the 4th set of bench.


Day 009 2017/03/18 SAT

Barbell OH Press (target: 5 sets x 5 reps)
*25KG x 5, x 5
35.0KG x 5, x 5 , x 5, x 5, x 4

Snatch Grip Rack Pull
*35.0KG x 8,
*50.0KG x 5
80.0KG x5, x 5


Do the press from rack instead of cleaning the bar.
It helps. Still suck.
Maybe I need to drop the load and build it up again?



Day 010 2017/03/22 WED

Bench (target: 5 sets x 8 reps)

all three are done in supersets

*35.0KG x 5,
42.5KG x 8, x 8, x 8, x 8, x 5

Chin Up
BW x 2, 2 ,2 , 2

Goblet Sq
24.0KG x 5, 5, 5, 5

The fourth set... i might pushed a bit too hard

My training log

03-28-17 03:13 AM - Post#847989    

Day 011 2017/03/22 WED

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5, x 5
35.0KG x 5, x 5 , x 5, x 5, x 5 (5 x 5 PR!)
set 4 and 5 feel strong!

Yates row
35.0KG x 10, x10

Snatch Grip Rack Pull
*35.0KG x 5
*55.0KG x 8
65.0KG x8, x 8, x 8

My training log

04-04-17 07:36 AM - Post#848245    

Day 012 2017/03/31

Bench (target: 5 sets x 8 reps)

*35.0KG x 5,
42.5KG x 8, x 8, x 8, x 8, x 8

Chin Up
BW x 2, 2 ,2 , 2 , 2

Goblet Sq
24.0KG x 5, 5, 5, 5 (without much break)

Day 013 2017/03/03 MON

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5, x 5
35.0KG x 5, x 5 , x 5, x 5, x 5

Not enough sleep. Not as strong as last time and last rep was a real grinder. Technically I should do it again next week but I decide to go with 36KG next.

Snatch Grip Rack Pull
*35.0KG x 5
70.0KG x5, x5

My training log

04-05-17 10:59 AM - Post#848276    

Looking good.

"Coyote is always waiting, and Coyote is always hungry."

04-05-17 11:57 PM - Post#848305    

Day 014 2017/04/05

Bench (target: 5 sets x 8 reps)

*25.0KG x 8, 35.0KG x 8,
45KG x 8, 6,6,6,6

Chin Up (super sets)
BW x 2, 2 ,2 , 2 ,

Goblet Sq
24.0KG x 5, 5, 5, 5 (without much break)

My training log

04-11-17 04:13 AM - Post#848499    

Day 015 2017/04/08 SAT

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5, *30.0KG x 5
37.5.0KG x 3, x 3 , x 3, x 3, x 4

Yate Row
37.5KG x 10, X 10

Snatch Grip Rack Pull
*37.5KG x 5
72.5KG x5, x5

My training log

04-20-17 02:11 AM - Post#848850    

Day 016 2017/04/12 WED

Bench (target: 5 sets x 8 reps)
*25.0KG x 10, 35.0KG x 8,
45KG x 7,7,7,7,6

Chin Up (super sets)
BW x 2, 2 ,2 , 2

Goblet Sq
24.0KG x 5, 5, 5, 5 (without much break)


Day 017 2017/04/15 SAT

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
37.5.0KG x 4,4,3,3,4

Yate Row
37.5KG x 10, X 10

Snatch Grip Rack Pull
*37.5KG x 5
75KG x5, x5


Day 018 2017/04/19 WED

Bench (target: 5 sets x 8 reps)

*25.0KG x 8
45KG x 7,7,7,7,8

Chin Up (super sets)
BW x 2,3,3,2

Back Sq
45KG x 8,8

My training log

05-24-17 10:38 AM - Post#850278    

Long break.
Sickness, stress...etc

Started working 5 days a week.
First full time job since I went back to study in 2012

Day 019 2017/05/07 SUN

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
*30.0KG x 5,
37.5KG x 4,4,4,3,3

Yate Row
37.5KG x 10, X 10

Snatch Grip Rack Pull
75KG x5, 80KG x 5


Day 020 2017/05/10 WED

Bench (target: 5 sets x 8 reps)

*25.0KG x 8
*40.0KG x 5
45KG x 8,8,7,6,6

Chin Up (super sets)
BW x 2,2,2,2

Lunge
16KG x some

Day 021 2017/05/14 SUN

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
*35.0KG x 5,
37.5KG x 4,4,4,4,4

Yate Row
37.5KG x 10, X 10

Snatch Grip Rack Pull
80KG x5, 85KG x 5


Day 022 2017/05/17 WED

Bench (target: 5 sets x 8 reps)

*25.0KG x 8
*35.0KG x 8
45KG x 8,8,8,8,5

Chin Up (super sets)
BW x 2,2,2,2

Lunge
16KG x10/10, x10/10

Day 023 2017/05/21 SUN

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
*35.0KG x 5,
37.5KG x 5,5,5,5,4

Yate Row
37.5KG x 10, X 10

Snatch Grip Rack Pull
85KG x5, 95KG x 5


Day 024 2017/05/24 WED

Bench (target: 5 sets x 8 reps)

*25.0KG x 8
*35.0KG x 8
45KG x 8,8,8,8,7

Chin Up (super sets)
BW x 2,2,2,2

Lunge
17.5KG x10/10, x10/10

My training log

05-31-17 10:45 PM - Post#850632    

Day 025 2017/05/27 SUN

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
37.5KG x 5,5,5,5,5 yay!

Yate Row
37.5KG x 13, X 13

Snatch Grip Rack Pull
90KG x5, 97.5KG x 5


Day 026 2017/05/30 TUE

Bench (target: 5 sets x 8 reps)

*35.0KG x 8
45KG x 8,8,8,8,8 yay!

Chin Up (supersets)
BW x 2,2,2,2

Lunge
17.5KG x10/10, x10/10

Will repeat the weight next week before I move on.

My training log

06-05-17 11:21 PM - Post#850868    

Day 027 2017/06/02 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
37.5KG x 5,5,5,5,5 (2nd time to hit the target)

Yate Row
37.5KG x 10, 40KG x10

Snatch Grip Rack Pull
97.5KG x5, 100KG x 5

Day 028 2017/05/06 MON

(big superset with 5mins between sets of bench)

Bench (target: 5 sets x 8 reps)
*40.0KG x 6
45KG x 8,8,8,8,8 (2nd time to hit the target)

Chin Up
BW x 2,2,1

Lunge
16KG x10/10, x8/8, x 8/8

*Both sessions were after dinner, almost before
bed time! I know that I can't work out on weeked
or Tuesday so I did it on Friday and Monday.

I was very tired mid workout of day 028 so I had to drop the chin and lunge

My training log

06-06-17 03:46 PM - Post#850918    

I often end up training between dinner, kid bed time and my bed time. It is tough, but gets easier over time, I swear.

06-13-17 11:06 PM - Post#851210    

Thanks, Brian!
The other thing about late training is no interruption.


Day 029 2017/06/09 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 3,3,3,3,3

Yate Row
40KG x 10,x10

Snatch Grip Rack Pull
90KG x5, 100KG x 5

Day 030 2017/06/12 MON

Bench (target: 5 sets x 8 reps)
*40.0KG x 8
47.5KG x 6,6,6,6,6

Chin Up (superset with between sets of bench)
BW x 2,2,2,2

Lunge
16KG x8/8, x6/6, x 8/8

Swing (superset with Lunge)
16KG x12/13 x 13/12

Swing 002 (2017/06/13 TUE) - 75 with 24KG

Going on a mini mission of doing 75 reps of swing a day for 28 days.

My training log

06-19-17 11:23 PM - Post#851505    

Swing 03 2017/06/13 TUE - 24KG @ 75
Swing 04 2017/06/14 WED - 24KG @ 75
Swing 05 2017/06/15 THU - 24KG @ 75


Day 031 2017/06/16 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 4,4,4,4,3

Yate Row
40KG x 13,x13

Snatch Grip Rack Pull
92.5 x 5,3,2

Swing (Swing day 06)
16KG x 25, 25, 25


Swing 07 2017/06/17 TUE - 24KG @ 80 (8L/8R x 5)
Swing 08 2017/06/18 WED - 24KG @ 75 (2H x 15 x 5)


Day 032 2017/06/19 MON

Bench (target: 5 sets x 8 reps)
*40.0KG x 10
47.5KG x 7,7,7,7,7

Chin Up (superset with between sets of bench)
BW x 3,2,2,1

Lunge/Swing (superset ) - (Swing day 08 24KG @ 80)
24KG

Lunge(L)x5, Swing Lx8/Rx8, Lunge(R)x5, Swing Lx8/Rx8,
Lunge(L)x5, Swing Lx8/Rx8, Lunge(R)x5, Swing Lx8/Rx8,
Lunge(L)x5, Lunge(R)x5 Swing Lx8/Rx8

My training log

06-28-17 11:13 PM - Post#851959    

Swing 10 2017/06/20 TUE- 24KG @ 75 (L8/R8 x 5)
Swing 11 2017/06/21 WED- 24KG @ 75 (L8/R8 x 5)
Swing 12 2017/06/22 THU- 24KG @ 75 (2H 25 x 3)

Day 033 2017/06/23 FRI

Snatch + OHS (practices)
20KG 2 x 3+3

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 4,4,4,3,3

Swing (Swing day 13) @ 110reps
16KG x 13/13, 13/13, 14/14, 15/15

Interrupted workout.
Couldn't squat deep with bar overhead. Need to work on mobility


Swing 14 2017/06/24 SAT - 24KG @ 80 (8L/8R x 5)
Swing 15 2017/06/25 SUN - 24KG @ 75 (2H 15 x 5)


Day 034 2017/06/26 MON

Snatch + OHS (practices)
20KG 2 x 3+3

Bench (target: 5 sets x 8 reps)
*40.0KG x 10
47.5KG x 8,7,7,7,7

Chin
BW x 2,2,2,2,

Swing (day 16 - 16KG @ 80)
10L/10R x 4


Swing 17 2017/06/27 TUE- 24KG @ 75 (2H 25 x 3)
Swing 18 2017/06/28 WED - 24KG @ 90 (15L/15R x 3)

My training log

07-09-17 11:04 PM - Post#852502    

Swing 19 2017/06/29 THU - 24KG @ 90 (15L/15R x 3)

Day 035 2017/06/30 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 4,4,4,4,4

Yate Row
40KG x8,8,8

Swing (Swing day 20)
24KG @ 90 (15L/15R x 3)


Swing 21 2017/07/01 SAT- 24KG @ 90 (15L/15R x 3)
Swing 22 2017/07/02 SUN- 24KG @ 80

Day 036 2017/07/03 MON

Bench (target: 5 sets x 8 reps)
*40.0KG x 10
47.5KG x 8,8,8,7,7

Chin
BW x 2,2,2,2,

Swing (day 23 - 24KG @ 90)
Lunge 24KG, x8/8, 8/8, 8/8


Swing 24 2017/07/04 TUE - 24KG @ 90
Swing 25 2017/07/05 WED - 24KG @ 80
Swing 26 2017/07/06 THU - 24KG @ 80


Day 037 2017/07/07 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 5,5,5,4,4

Swing (Swing day 27)
24KG @ 150 (10,10,10,15,15,15,15 each side)

Swing 28 2017/07/09 SAT - 24KG @ 90
Swing 29 2017/07/09 SUN - 24KG @ 100

My training log

08-08-17 10:23 AM - Post#854099    

Day 038 2017/07/14 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 5,5,5,5,3

Snatch Grip Rack Pull
85KG x 5, x 5


Day 039 2017/07/21 FRI

Bench (target: 5 sets x 8 reps)
*40.0KG x 10
47.5KG x 8,8,8,8,6

Chin (superset with bench)
BW x 2,2,2,1

Zercher Squat
55KG x 7, x 6


Day 040 2017/07/24 MON

Let's do the bear!

Chin
BW x 3, x 3

Zercher Squat
55KG x 8, X 7

Bench
50KG x 5
45KG x 5
40KG x 5 x 15 sets


Day 041 2017/07/28 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 5,5,5,5,3

Snatch Grip Rack Pull
95KG x 5, x 5


Day 042 2017/07/31 MON

Chin
BW x 3, x 3

Zercher Squat
60KG x 6, x 6

Bench
52.5KG x 5
47.5KG x 5
42.5KG x 5 x 10 sets


Day 043 2017/08/04 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 5,5,5,4,3

Snatch Grip Rack Pull
95KG x 5, x 5

Yates Row
40KG x 10, x 10

Day 044 2017/08/07 MON Late night

Chin
BW x 3, x 3

Zercher Squat
60KG x 7, x 6

Bench
52.5KG x 5
47.5KG x 5
42.5KG x 5 x 14(15?) sets

My training log

08-16-17 11:01 PM - Post#854551    

Day 045 2017/08/11 FRI

Barbell OH Press (target: 5 sets x 5 reps)
*25.0KG x 5,
40KG x 5,5,5,5,4

Yates Row
40KG x 12, x 10

Snatch Grip Rack Pull
40 x 8, 60 x 4, 80 x 8


Day 046 2017/08/14 MON

BW x 4, x 3

Zercher Squat
60KG x 6, x 8

Bench
55KG x 5
50KG x 5
44KG x 5 reps x 10 sets

Last workout until I settled in the new home.

My training log

10-27-17 08:54 AM - Post#857818    

Moving house and lots of life admin stuff.

My son's 4th birthday party!!!!!

So, we are fully settled at the new two stories unit in the inner city suburb.

Gym is in a much smaller garage. We can "just* fit the Corolla Ascent and the power cage in the garage. So we need to park the car in front of the garage when I work out and park it back in afterward so our neighbor's car can get out!





Day 047 2017/10/10 TUE

(after putting the cage back together!)

Back Squat
27.5 x 8
42.5 x 8
57.5 x 8

Bench and chin (forgot to log)


Day 048 2017/10/12 THU
(going out on Friday, so work out on Thursday)

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
45KG x 2,3,2,2,2

Yates Row
45KG x 10,10

Snatch Grip Rack Pull
87.5 x 5,5


Day 049 2017/10/17 SAT

Back Squat
57.5 x6,6,6 (3mins break)

Chin
2,2

Bench
47.5 x 5
45 x 5
42.5 x 5(reps) x 7(sets)


Day 050 2017/10/21 SAT

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
42.5KG x 3,3,3,3,1 (5mins break)

Yates Row
42.5KG x 8,8

Snatch Grip Rack Pull
87.5 x 5,5


Day 051 2017/10/24 TUE

Back Squat
42.5 x 5
57.5 x 7,7,7 (2mins break)

pull up x2
chin up x 2

Bench
47.5 x 5
42.5 x 5
37.5 x 5(reps) x 11(sets)


Day 052 2017/10/26 THU
(too tired, too late)

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
37.5KG x 5,5,4,4,3 (4-5mins break)

some UGLY reps!

Snatch Grip Rack Pull
87.5 x 6,6

Some TRX Y and T rows

My training log

10-30-17 10:01 PM - Post#857928    

Day 053 2017/10/30 MON

Back Squat
42.5 x 5
57.5 x 8,8,8, (2-2.5mins break)

It was not easy at the last set.

pull up x2 , x 1

Bench
50 x 5
45 x 5
40 x 5(reps) x 8(sets)

My training log

11-05-17 08:45 PM - Post#858223    

Day 054 2017/11/04 SAT
(in a rush)

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 3,
40KG x 3 (misloaded)
37.5KG x 5,5,5,3 (5mins break)

feel hard!

Yates row
37.5 x 10, 10

(should do more of them more often)

Snatch Grip Rack Pull
72.5 x5
87.5 x 7,6

My training log

12-04-17 09:14 PM - Post#859433    

Long break from holiday

Day 055 2017/11/28 TUE

Pull Up
1, 1

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
35KG x 5,5,5,4,3 (5mins break)

Yates
35KG x10, x10


Day 056 2017/12/01 FRI

Chin Up
2,2

Back squat (short 2mins break)
42.5 x 8, x 8, x 8

Bench
27.5 x 5
47.5 x 5
42. 5 x 5
37.5 x 5(reps) x 10(sets)


Day 057 2017/12/04 MON

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
35KG x 5,5,5,5,4 (5mins break)

Yates row
37.5 x 10, 10


Snatch Grip Rack Pull
35 x 5
80 x 5,5

My training log

12-17-17 09:14 PM - Post#860037    

Day 058 2017/12/08 FRI

Back squat (short 2mins break)
45 x 8, x 8, x 8

Bench
27.5 x 5
50 x 5
45 x 5
40 x 5(reps) x 8(sets)

Chin (super set)
2,2,2

Day 059 2017/12/13 MON

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
35KG x 5,5,5,5,4 (5mins break)

(trying to do single leg DL... can't even balance.)

Snatch Grip Rack Pull
72.5 x 5,5,5

Day 060 2017/12/17 SUN

Barbell reverse lunge (2mins break)
27.5 x 5/6, 5/6, 5/6

Bench
27.5 x 5
50 x 5
45 x 5
40 x 5(reps) x 10(sets)

Chin (super set)
2,2,2

Farmer walk
32.5 per hand, two trips

My training log

01-01-18 09:06 PM - Post#860535    

Day 061 2017/12/19 MON

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5
35KG x 5,5,5,5,4 (5mins break)

Snatch Grip Rack Pull
75 x 5,5,5

Day 062 2017/12/22 SUN

Barbell reverse lunge (2mins break)
32.5 x 5/6, 5/6, 5/6

Bench
32.5 x 5
52.5 x 5
47.5 x 5
42.5 x 5(reps) x 4(sets)

Chin (super set)
3,3,2

Farmer walk
32.5 per hand, two trips


Day 063 2017/12/26 TUE

Barbell OH Press (target: 5 sets x 5 reps)
*27.5KG x 5,
35KG x 5,5,5,5,5 (5mins break)

Yates Row
35KG x 10, x 10, x 10

Snatch Grip Rack Pull
82.5 x 5,5,5


I have been doing this routine since FEB started with and have a few weeks off here and there.
63 workouts, 32 sessions of Overhead Press.

Started with this on week 1:
35KG x 4, x 4, x 3, x 3, x 2

And "peaked" at on week 23:
1 rep short of 5x5 with 40KG

I stopped training for two months because of moving to our first house, illness and all sorts of thing.

Last session was week 32 on Boxing Day, finally worked back up to 35KG 5x5 again.

My training log

01-02-18 04:25 AM - Post#860542    

Good work Toby, looking forward to reading your log this year.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

01-02-18 08:14 PM - Post#860590    

Thanks, Owen! :-)

Here we go, another round of Delorme! :-)

2017/12/29 FRI Day 001

Press
13.5 X 10, 20 X 5 27.5 X 12

Zercher Lunge
13.5 X 10/10, 20 X 5/7, 27.5 X 12/12

Yates Row
17.5 X 10, 27.5 X 5, 35 X 19

TRX tricep press
10, 5, 10

Farmer Walk
27.5+27.5, two trips


2018/01/01 MON Day 001

Bench Press
22.5 X 10, 35 X 5, 47.5 X 9

Snatch Grip Rack Pull
35 X 10, 55 X 5, 70 X 17

Barbell Curl
12.5 X 10, 17.5 X 5, 22.5 X 11

Single Leg DL (brace)
Practice with 16KG and 24KG Kettlebells

TRX T/Y flies
Some.

My training log

01-04-18 11:29 PM - Post#860712    

2017/01/04 THU Day 003

Press
13.5 X 10, 20 X 5 27.5 X 11
(Pressing with thumbless grips, trying to work on the groove)

Zercher Lunge
13.5 X 10/12, 20 X 7/7, 27.5 X 13/13

Yates Row
20 X 10, 30 X 5, 40 X 17

Skull Crusher
10 x 10, 17.5 x 5, 20 x 13

Farmer Walk high knees on the spot
27.5 + 27.5, 30 steps, 20 steps

My training log

01-05-18 02:36 AM - Post#860715    

Good work, Toby. Good to see you jugging life and training.

01-09-18 09:44 PM - Post#860936    

Thank you! :-)

2018/01/08 MON Day 004
late night session

Bench Press
22.5 X 10, 37.5 X 5, 47.5 X 11

Snatch Grip Rack Pull
37.5 X 10, 57.5 X 5, 75 X 15

Barbell Curl
12.5 X 10, 17.5 X 5, 22.5 X 12

Single Leg DL (brace)
16KG x 10/12, 24KG x 10/12

TRX T/Y flies
Some.

My training log

01-16-18 09:40 PM - Post#861154    

2017/01/11 THU Day 005

Press
13.5 X 10, 22.5 X 5 27.5 X 13

Zercher Lunge
13.5 X 10/10, 22.5 x 10/10 , 30 X 10/13

Yates Row
20 X 10, 32.5 X 5, 45 X 16

Skull Crusher
12.5 x 10, 17.5 x 5, 22.5 x 11

Farmer Walk high knees on the spot
27.5 + 27.5, some

2018/01/15 MON Day 006
(tired)

Bench Press
22.5 X 10, 37.5 X 5, 47.5 X 10

Snatch Grip Rack Pull
40 X 10, 60 X 5, 80 X 13

Barbell Curl
12.5 X 10, 17.5 X 5, 23.5 X 12

Single Leg DL (brace)
16KG x 10/10, 24KG x 12/12

TRX T/Y flies
Some. Hard to stay tight. Maybe I lean back too much? Also worried about the power cage will fall on me (I anchored the TRX there)

My training log

01-19-18 10:14 PM - Post#861263    

Coming to the forth weeks of Delorme (twice a week. Keep putting more weight on the bar for Snatch Grip Rack Pull and Yates Row. My wife said my arms look good, but my belly is showing too!

-my overhead press sucks when I do set of ten. And my shoulders mobility is pretty bad. My arms are not behind my ears when I locked out I will do some mobility drill about that.

- I can't do single limb lift back to back at the 3rd set. For example, I made 13 reps with my weak leg (right) and tapped out at 4th reps when I lunge with my strong(er) leg.

-I should do 4 lifts instead of 4 and use extra time for mobility.

My training log

01-23-18 08:57 PM - Post#861430    

2017/01/19 FRI Day 007

Press
15 X 10, 22.5 X 5 28.5 X 10

Zercher Lunge (R/L: my right leg is the weak leg)
15 X 10/10, 22.5 x 5/5 , 30 X 12/4
(totally "out of gas" after the last set with my right leg, could only do 4 for with my left)

Yates Row
25 X 10, 35 X 5, 47.5 X 11

Skull Crusher
12.5 x 10, 17.5 x 5, 22.5 x 12

Stretches


2018/01/23 TUE Day 008

Bench Press
22.5 X 10, 37.5 X 5, 47.5 X 11

Snatch Grip Rack Pull
40 X 10, 67.5 X 5, 82.5 X 13

Barbell Curl
12.5 X 10, 18.5 X 5, 23.5 X 12

Single Leg DL (brace)
24KG x 8/8, 8/8
(working on keeping my torso square)

Some passive hang on the bar

My training log

02-05-18 02:32 AM - Post#861801    

2017/01/19 FRI Day 008

Press
15 X 10, 22.5 X 5 28.5 X 10, X 4

Zercher Lunge (L/R)
15 X 10/10, 22.5 x 5/5 , 30 X 10/10

Yates Row
25 X 10, 35 X 5, 47.5 X 14

Skull Crusher
12.5 x 10, 17.5 x 5, 23.5 x 12

(Stopped logging the warm up sets, still 50% X 10, 75% X 5)


2018/01/30 TUE Day 009

Bench Press
... 48.5 X 10

Snatch Grip Rack Pull
... 85 X 12

Barbell Curl
... 25 X 10

Single Leg DL (brace)
unloaded, a few sets
(working on keeping my torso square)

Some passive hang on the bar


2017/02/02 FRI Day 010

Press
... 28.5 X 12

Zercher Lunge (L/R)
... 30 X 10/10

Yates Row
... 50 x 13

Skull Crusher
... 25 x 12

Some passive hang.

My training log

02-06-18 09:15 PM - Post#861890    

2018/02/06 TUE Day 011

Bench Press
... 48.5 X 8, x4 (I could do 9 but decided to keep a rep in the tank)

Snatch Grip Rack Pull
... 87.5 X 10

Barbell Curl
... 25 X 10

Barbell Complex E
3 Sets of 8 (4 for each pressing)

Took Owen's advice and EAT EAT EAT instead of doing IF.

My training log

02-15-18 09:25 PM - Post#862234    

2017/02/10 SAT Day 013

Press
... 30 X 11

Back Squat
... 50 X 12

Yates Row
... 52.5 x 13

Javorek's Barbell Complex #1
15KG x 3 sets of 6



2018/02/13 TUE Day 014

Bench Press
... 48.5 X 10

Snatch Grip Rack Pull
... 87.5 X 12

Barbell Curl
... 27.5 X 10

Barbell Complex E
17.5KG x 3 Sets of 5 (3 for each pressing)

Eating more. Try to have shake everyday. Hopefully I can gain more mass and not much fat :-D

My training log

02-18-18 08:04 AM - Post#862310    

2017/02/17 SAT Day 015

Press
... 30 X 12

Back Squat
... 52.5 X 12

Yates Row
... 55 x 10

Javorek's Barbell Complex #1
15KG x 3 sets of 6

My training log