David tries to get teh abz before getting (semi-)strong again

[DCM]

Wednesday 19th December

A1 Conventional deadlifts
7x5x180kg @ 6-7
A2 Press
7x5x57.5kg @ 6-7.5
B1 DB bench
45kg x 3
40kg x 6
35kg x 9
B2 Cable rows
15, 12, 10

Notes
I'm going to claim those DLs as some kind of bodyweight volume PR. That being said, I'm really demotivated right now. Just want the Xmas break to come and to put my feet up. The main lifts went well today, but the DB bench was shit. I got really bad foot cramp on the 1st set and that just killed it, somehow. Looking forward to regrouping and setting some training goals for 2019.

[DCM]

Friday 21st December

A1 High-bar squat
8x4x125kg
A2 CGBP
8x4x80kg

Saturday 22nd December

A1 Push press
4x4x65kg, 3x5x60kg
A2 NG chinups
7x5
B1 Flat DB bench
35kg x 10, 9, 8
B2 Cable pullover
3x15

Monday 24th December

Low-bar squat
7x5x140kg @ 6-8
A1 Bench press
7x5x80kg @ 6-7
A2 Pullups
4x5, 3x4

Notes
- Probably the last low-bar session of the year, and arguably the strongest - haven't done 7x5 with three plates in a bloody long time, certainly not since getting sub-100kg bodyweight. Merry Christmas everyone!

[DCM]

Friday 28th December

Bodyweight: 90.5kg merry fkn Christmas gains

A1 Conventional deadlift
5x3x200kg
A2 Press
60kg: 2x5, 5x4
B1 HB squat
4x6x120kg
B2 DB bench
35kg: 3x10, 1x9
C1 Dips
3x7
C2 Pullups
5, 4, 3 lol
D1 Pulldowns
3x10
D2 Supinating curls
3x10x15kg
Face pulls
2x20


Wednesday 2nd January

Bodyweight: 89.5kg

Low-bar squat
5x7x130kg @ 6-7.5, 2 mins rest
A1 Paused bench
7x5 @ 6-7.5
A2 NG chins
5x5, 2x4
Man Makers
25 reps with 20kg DBs = 5, 5, 5, 5, 5
Supinating DB curls - rack run
20kg x 7, 15kg x 8, 10kg x 6 - front delts too fried for more
Rope pushdowns
3 drop sets
Face pulls
2x20

Notes
First session of 2019, and not too bad considering 10 days of heavy drinking and eating lots of rich food. I've deffo put some belly fat back on but I'm confident I'll be back to my pre-Xmas physique by the end of Jan. And it really was nice to have a break from tracking, enjoy great food and drink with friends and family, and generally just chill out. I feel re-energised for training and am looking forward to all the physique and strength improvements ahead.

[DCM]

Friday 4th January 19

A1
- Conventional deads: 4x5x180kg @ 6-7.5
- RDLs: 130kg x6, 120kg x8, 110kg x 10
A2 Press
4x5x57.5kg @ 6-8
3x5x55kg @ 7
B1 DB bench
40kg x 7
35kg x 10
30kg x 10
B2 DB row
50kg x 15, 12, 10

Notes
I was a bit cautious with deads and RDLs today as I could feel my right hammie tugging a bit. I was supposed to finish with a Prowler circuit and some arm work, but was running out of time and also simply too fucked - my conditioning has deffo taken a big hit, was feeling completely out of puff by the end. It probably makes sense to re-introduce conditioning work gradually. Xmas bloat is rapidly disappearing though, which is nice - 4 pack is back on display lol

[DCM]

Saturday 5th Jan

High-bar squat
5x5x120kg @ 7-8, 2 mins rest
A1 TnG bench
6x6x80kg @ 6-8
A2 Pullups
6, 6, 5, 5, 4, 4 = 30 total
B1 Seated DB shoulder press
25kg x 9 PR (I think)
20kg x 12
17.5kg x 13
B2 Long handle cable row
3x10
EZ bar curls
30kg x 15 + 7+7+5 myo reps

[DCM]

Monday 7th January

Bodyweight: 89.5 kg

Low-bar squat
7x5x140kg @ 6-8
A1 Paused bench
10x3x90kg @ 6-7.5
A2 NG chinups
20kg x 3, 3, 3, 3, 3 = 15
10kg x 3, 3, 3, 3, 3 = 15
Circuit
3 rounds of:
- A) DB push press @25kg: 10, 7, 6
- B) Renegade rows @25kg: 10, 10, 10
- C) DB pushups: 10, 10, 10
*Reverse DB flies
2x20x6kg

Notes
- Rested no more than 2 mins between squat sets and still managed to keep the first 6 sets at 140kg below RPE 8 - my Christmas belly at work, I reckon.
- 10x3 as a protocol just takes more time than I'm willing to give atm. I want to keep session length at 1.5 hrs max, and I ran out of time for arm assistance as a result today. Will change this up on the next wave.

[DCM]

Wednesday 9th Jan

A1 - A) Conventional DL
5x3x200kg @ 7-8
A1 - B) RDL
140kg x 6
130kg x 8
120kg x 10
A2 Press
6x3x62.5kg @ 7-8
2x3x60kg @ 7-7.5
B1 Flat DB bench
45kg x 4
40kg x 7
35 kg x 10
B2 DB row
60kg x 10, 10, 10
Supinating DB curl - rack run
20kg x 8, 15kg x 8, 12.5kg x 8
2-handed DB OHT ext. - rack run
25kg x 9, 20kg x 6, 15kg x 6
DB side raises
8kg x 15 + 7+7×7 myo reps

Notes
- In and out in less than 1.5 hrs.
- Did the arm assistance I skipped on Monday, which meant no Prowler or conditioning work again today. I sense a certain lack of enthusiasm within myself here. But I'm going to just say it's okay to coast for a month or two. Jan and Feb are tough enough months without bullying myself into doing Crossfit.

[DCM]

Saturday 12th January

HB squat
5x6x110kg @ 6-7.5
A1 TnG bench
4x7x80kg @ 6-8
1x7x75kg @ 7
A2 Pullups
4x4x10kg
1x6xbodyweight
B1 Seated DB shoulder press
30kg x 3 PR (never managed these before)
25kg x 7
20kg x 13
B2 Pulldowns
3 reverse pyramid sets: 7, 10, 15

[DCM]

Monday 14th Jan 2019

Bodyweight: 89.5kg, no change

Low-bar squat
4x7x132.5kg @ 6.5-8
1x7x128.5kg @ 8
A1 Paused bench
4x6x80kg 6-8
2x6x75kg @ 7-7.5
A2 NG chins
6, 6, 5, 5, 5, 4 = 31 total
Circuit
3 rounds of:
Standing DB press @ 20kg: 10, 9, 8
DB row @ 20kg: 12, 10, 10
DB pushups: 10, 8, 7

Notes
- 1 hr 20 mins in and out

[DCM]

Wednesday 16th January

A1 A) Conventional deadlift
4x5x182.5kg @ 6-7.5
A1 B) RDLs
150kg x 5
140kg x 7
130kg x 10
A2 Press
6x5x57.5kg @ 6-8 (1 more set)
1x5x55kg @ 7
B1 Flat DB bench
40kg x 9 (+2)
35kg x 9 (-1)
30kg x 10 (same)
B2 Long handle cable row
3x10 on last pin
EZ bar curls
30kg x 15 + 5+5+5 myo reps (got worse at these, lack of frequency)
Double-handed DB OHT ext.
Rack run: 20kgx12, 15kgx8, 10kg x 10
Plate rotating side raises
5kg x15 + 10+7+5 myo reps

Notes
- 1 hr 30 mins on the dot

[DCM]

Friday 18th January

High-bar squats
5x7x105kg @ 5-6
A1 TnG bench
4x6x85kg @ 7-8
2x6x80kg @ 7.5-8
A2 Pullups
6, 6, 5, 5, 4, 4 = 30 (same)
B1 Seated DB shoulder press
25kg x 9 (same)
20kg x 12 (same)
17.5kg x 13 (same)
B2 Pulldowns
3x10
DB hammer curl
Rack run: 20kgx15, 15kgx15, 12.5kgx15
Rope handle pushdown
3 drop sets: 20, 20, 15
Rear delt flies
2x20x8kg

[DCM]

Tuesday 22nd January

Bodyweight: 89.5kg, no change

Low-bar squat
7x5x142.5kg @ 6-8.5
A1 Paused bench
1x5x85kg @ 8
3x5x82.5kg @ 7-8
3x5x80kg @ 7-7.5
A2 NG chins
15kg x 5, 4, 3
10kg x 5, 4
Bodyweight x 5, 4
B1 Feet-up pushups
18, 14, 12
B2 CNG cable rows
8xlast pin, 12 x 3rd-last pin, 15x5th last pin

Notes
- Week 2 of my experiment with eating much less (animal) protein, and I seem to be making small incremental gains on squat with no apparent loss in bodyweight/mass, which is very cool.
- Getting to the gym at all felt like a pretty major victory today - work has been relentless the last fortnight, I'm shattered and feeling the January blues, as I do every year without fail. Honestly surprised that squats weren't terrible as a result.

[DCM]

Thursday 24th January

A1 A) Conventiomal deadlift
4x3x202.5kg @ 6-8
1x3x192.5kg @ 7.5
A1 B) RDLs
3x8x100kg
A2 Press
7x3x62.5kg @ 7-8 (1 more set below @8)
1x3x60kg @ 7.5
B1 Flat DB bench
45kg x 4 (same)
40kg x 7 (same)
35kg x 10 (same)
30kg x 8
B2 Pullups
6, 6, 4, 4

Notes
- A "whatever" session. Gym is sooo cold, didn't really break a sweat, probs not helped by doing trips (higher reps = more work = getting a sweat on).
- I thought I'd torn my hammie after the first warmup set of deads - suddenly felt like I'd been punched really hard on the back of my right leg. I did 5 minutes on the treadmill on a steep incline, this helped enough to tentatively continue lifting. We'll see if that was a sensible decision.
- Was at least smart enough to go really light on RDLs and skip anything else that loads the hammies at all (rows).

[DCM]

Monday 28th January

Bodyweight: 89.5kg, no change

A1 Low-bar squat
5x7x132.5kg @ 6-8 (+1 set, up weight next time)
A2 TnG bench
5x7x75kg @ 6-7.5
B1 DB bench
3x5xx40kg @ 7-9
2x5x35kg @ 7.5
B2 NG chinups
Bodyweight x 5, 5, 5, 4, 4
Supinating DB curls
15kg x 15 + 3 myo cluster sets
Rope handle pushdown
20-rep activation set + 3 myo cluster sets
Face pulls
2x20

Notes
I've tweaked my program so I can get in and out the gym in an hour. It means I'm doing slightly less and need to get conditioned to the faster pace, but it should be enough work to maintain mass and strength (and maybe even make some strength gains) and keep bodyfat levels steady. I've not been enjoying training since the new year, so this is a way to still get the basics done and not be in the gym all the time.

[DCM]

Wednesday 30th January

A1 A) Conventional DL
4x5x185kg @ 6-7.5
A1 B) RDLs
160kg x 4
150kg x 5
140kg x 5
A2 Press
5x5x57.5kg @ 6-8 (1 less set)
2x5x55kg @ 7.5
B1 Feet-up TnG
60kg: 3x10, 2x8
B2 Long-handle cable rows
5x10

Notes
- The 1-hour time limit feels like it's re-motivated me. Resting less, pushing harder to fit everything in is challenging and fun. Press was harder as a result of the shortened rest, but that's to be expected.
- One of the PTs made my day today. He asked me unprompted, "Are you still planning on getting any leaner?" I said yes, and that I'd actually put on 3-4kg over Christmas, to which he replied with a clear note of surprise in his voice, "You can't tell at ALL". In my head I've been regressing, so that really cheered me right up.

[DCM]

Monday 4th February

A1 Low-bar squat
6x5x145kg @ 7-8
1x4x140kg @ 8
A2 TnG bench
7x5x80kg @ 7-8
B1 Flat DB bench
35kg x 10, 7
30kg x 8, 6
25kg x 8
B2 Pullups
8, 5, 4, 3, 3*Notes*
- I've had to miss my Friday session 2 weeks in a row, so I'm chuffed that squats are still moving so well.
- I'm coming round to the idea of doing a 10-12 week strength/hypertrophy block starting in a fortnight, will post specifics soon.

[DCM]

Tuesday 5th February

Conventional deadlift
5x210kg @ 10, big bodyweight PR
3x6x160kg @ 6-7.5
Press
1x65kg @ 9
1x67.5kg @ 10
7-minute density block @ 52.5kg: 5, 3, 3, 3, 3, 3, 3, 3, 3 = 29
A1 Pulldowns
3x10
A2 Tricep pushdowns
3x10
B1 EZ bar 21s
3 sets at 20kg
B2 Face pulls
3x15

Notes
I want to do some heavier work the next couple of weeks to get an idea of where my 1RMs are at so I can plug them into my percentage-based programme. Really happy to get 210kgx5, that puts me on track for a 240kg pull at sub-90kg, which will be sweet.

[DCM]

Thursday 7th February

LB squat
2x150kg, 2x155kg, 2x160kg @ 8.5
LB paused squat
3x4x120kg
A1 TnG bench
9x5x70kg
A2 Pullups
9x3
B1 Seated DB shoulder press
25kg x 10 *PR*, 3x6
20kg x 9
B2 CNG cable row
4x10
DB supinating curls
17.5kg x 10 activation set + 4 myo cluster sets

Notes
The first time in a long time that a deadlift session rekt me for squats. My lumbar was super achy and tired, made feeling out some heavy-ish squat doubles feel awful and paused work even worse. It reminds me of what it used to feel like when I really chased the numbers and I really don't like it. I think high-volume, sub-RPE 8 training will continue to form the basis of all my programming from here on out.

[DCM]

Tuesday 12th Feb

LB squat
4x7x135kg @6-8
7x127.5kg @ 7.5
A1 TnG bench
10x7x65kg
A2 Pullups
4, 4, 4, 3, 3, 3, 3, 3, 3, 3 = 33
B1 One-armed standing DB press
25kg x 10 r / 9 l
20kg x 10, 10
B2 Lat pulldowns
3x10

[DCM]

Thursday 14th February

A1 A) Conventional deadlift
220kg x amrap @ 10 = 3
A1 B) Snatch-grip DL
6x6x140kg @ 5-6
A2 Press
1x4x65kg @ 10
7x7x50kg @ 5-9

Notes
- Ran out of time for more, will catch up on the rest tomorrow.
- I rated the 220kgx3 deadlift an RPE10 because I failed to perform a 4th rep, but as you can see from the vid there's probably more in the tank once I get used to pulling heavy again.
- Lowballed the snatch grip, will up the weight next time. This will be my main pull for volume work for the next 10 weeks, hopefully get some sweet back and trap hypertrophy gains.