GlasgowJock's Log

[GlasgowJock]

Cheers @Markthetwisted , seeing some solid work in your log as well at your body mass plus all the the running you do.

W8 S1:

Monday 02/04/2018

Bench Press:
1x10 bar
2x5 60kg
1x1 100kg
1x2 112.5kg @9
2x2 110kg @8.5 and 9
2x2 107.5kg @8.5 and 9
1x5 100kg @8.5

All sets 3-4min rest in between. Quite cheeky this as doubles' in this territory are all new though it's given me some new data for planning follow up bench sessions.

Close Grip Bench Press:
1x5 60kg
4x8 72.5kg (3min)

Fairly easy, all sub @7 work until the last set @7. I'll chuck on another 2.5kg next time.

Ez-bar Curls:
4x12 28.5kg (1.5min)

50min.
Good workout. The doubles work was hard though as it's all new ground trying to figure out what I can do in between singles and fahves plus.

Tomorrow is squat with pulling assistance.

[GlasgowJock]

W8 S2:

Tuesday 03/04/2018

Squat:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 170kg, belted
1x1 182.5kg belted @9 (was more like 8.5)
5x5 152.5kg belted (4-4.5min rest) @7.5, 7.5, 7.5, 8, 8.5

Pleased with the single and worksets, my top end strength is definitely coming back. 182.5 was a breeze.

Romanian Dead Lifts:
1x5 60kg
4x5 100kg (2min)

Leg Extensions:
50 reps with 30kg (density block)

55min.
Another good workout. Squats are on the up again.

Thursday is either bench or bench/ press assistance.

[GlasgowJock]

W8 S3:

Thursday 05/04/2018

Incline Bench Press:
1x10 bar
2x5 50kg
4x8 75kg (3min)

Worksets @7.5/8.

Barbell Press:
1x10 bar
1x5 50kg
1x1 70kg (belted)
1x1 80kg @8/8.5 (belted)
3x8 60kg (3min)

The single felt fairly easy, glad I've not dropped top strength pressing.

Ez-Bar Curls:
4x10 30kg (1.5min)

40min.
Pressing assistance volume session I decided on today. Went well, most of the stuff @8 to give my body a break.

Saturday is dead lift with "light" squats.

[GlasgowJock]

W8 S4:

Saturday 07/04/2018

Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 170kg
1x1 190kg @8/8.5 (no straps)
4x4 170kg (4-4.5min, straps)
2x4 160kg (4-4.5min, straps)

Fairly arduous volume session. Top single went up smoothly enough.
Work sets @7, 7.5, 8, 9 - 10kg deload - 8, 8.

Barbell Rows:
3x10 70kg (3min)

Squats:
1x3 60kg
1x3 100kg
1x3 140kg
3x2 167.5kg (3-3.5min, belted) @8, 8, 8.5

1h 10m.
Good session. A lot of pulling volume for me. Could have done two more doubles squatting but quite fatigued.

Tomorrow I'm inclined towards doing a bench plus assistance session due to my shifts next week. See how hung over I am.

[GlasgowJock]

W9 S1:

Monday 09/04/2018

Bench Press:
1x10 bar
2x5 60kg
1x1 100kg
1x1 115kg @8/8.5
3x4 102.5kg (3-3.5min) @7.5, 8, 8.5/9
3x4 100kg (3-3.5min) @8, 8.5, 9

Straight forward enough. Broke it up a bit rather than doing a straight 3 sets of 8.

Close Grip Bench Press:
3x8 75kg (3min) @7, 7.5, 8

Better weight these work sets

Ez-Bar Curls:
4x10 30kg (1.5min)

45min.

Wednesday is squats with pulling assistance.

[GlasgowJock]

W9 S2:

Friday 13/04/2018

Squat:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 170kg (belted)
1x1 190kg @9.5 (belted)
1x1 200kg PR +5kg @9.5 (belted)
2x2 180kg (both @9, belted)
2x3 170kg (both @8.5, belted)

4-5min rest in between sets.
New squat PR. It's probably +15-20kg real terms as my top end strength had dipped 2-3 months ago due to a lack of "heavy" work and I was struggling to squat 185kg for a single.

Romanian Dead Lifts:
1x5 60kg
3x3 120kg (2min)

55min.
Was supposed to do this on Wednesday though had succumbed to a shitty head cold at the start of the week.

Tomorrow is bench/ press assistance.

[GlasgowJock]

W9 S3:

Saturday 14/04/2018

Incline Bench Press:
1x10 bar
1x5 50kg
4x8 75kg (3min)

Close Grip Bench Press:
1x5 50kg
3x8 75kg (3min)

Ez-Bar Curls:
4x10 30kg (1.5min)

35min.
Straight forward volume session, leaving 2-3 reps in the tank each work set.

Tuesday I'll do dead lifts and bench plus assistance.
I'm on holiday for a week this Wednesday. The hotel gym actually has a bench with the usual machines so can keep my upper body ticking over.

[cgeorg]

W9 S2:

Friday 13/04/2018

Squat:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 170kg (belted)
1x1 190kg @9.5 (belted)
1x1 200kg PR +5kg @9.5 (belted)
2x2 180kg (both @9, belted)
2x3 170kg (both @8.5, belted)

4-5min rest in between sets.
New squat PR. It's probably +15-20kg real terms as my top end strength had dipped 2-3 months ago due to a lack of "heavy" work and I was struggling to squat 185kg for a single.

Romanian Dead Lifts:
1x5 60kg
3x3 120kg (2min)

55min.
Was supposed to do this on Wednesday though had succumbed to a shitty head cold at the start of the week.

Tomorrow is bench/ press assistance.

Nice work on the PR!

I remember a long while back you had said you were following my HLM setup because (I believe) we were near the same boat training and strength-wise. It's sobering to see what could have been if I had kept things up. Way to keep progress going.

[GlasgowJock]

Thanks for the kind words @cgeorg . I have been following your log (among many others) and it's hard keeping up consistency or progress when you have other sporting passions such as your climbing. Probably why I still haven't gotten back in to rugby as the sports specific training and aerobic work would kill my strength endeavours.

W9 S4:

Tuesday 17/04/2018

Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 170kg
1x1 190kg @8
5x3 170kg (~4min, straps) @7, 7, 7.5, 7.5, 8

Pretty decent, top single and work set triples were fairly fast, felt good.

Bench Press:
2x5 60kg
1x1 100kg
1x3 105kg @8.5
4x3 100kg @8s

Straight forward enough, 105 was a bit much.

Squat:
1x3 60kg
1x3 100kg
1x3 140kg
3x3 160kg (~4min, belted) @8s

Straight forward triples to keep squats ticking over until next week.

1h 15m.
I am unfortunately quite hung over after 2 bottles of wine last night to commence my annual leave. Combined with being quite mild outside felt a bit shitty going through my work sets.
That's me until next Thursday which will be the same as above (probably) though a little lighter. There's a half decent gym in the hotel for upper body so not a complete disaster.
I'll be taking another look at programming to incorporate more volume work.

[GlasgowJock]

Holiday Session:

Bench Press:
1x10 bar
2x5 60kg
1x5 90kg
3x5 100kg
2x5 95kg

Close Grip Bench Press:
3x8 80kg

Ez-Bar Curl:
3x12 28.5kg

40min.
120kg of Olympic plates here plus the bar. Just work @8/8.5. 3min work sets.

[GlasgowJock]

Holiday Session:

Bench Press:
1x10 bar
2x5 60kg
1x5 90kg
1x2 110kg @8.5

Close Grip Bench Press:
3x8 80kg

Standing Press:
4x8 60kg

Barbell Rows:
4x8 80kg

40min.
3min work sets. Pleased with the top set for benching. Had a deep tissue massage yesterday so it's obviously enhanced my gainzZz.

Squat and dead lift session on Thursday after hols.

[GlasgowJock]

Post-Holiday Session:

Thursday 26/04/2018

Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
3x3 170kg

Bench Press:
1x5 60kg
5x3 100kg

Squat:
1x5 60kg
1x5 100kg
1x3 140kg
3x3 160kg
1x5 140kg

45min.
3min rest sets for squats and dead lifts, 2min for bench.
Felt fine tbh, no obvious regression for lower body.
Need to take a look at shifts for next 10 days to plan my sessions.

[GlasgowJock]

W1 D1 (1st Cycle):

Saturday 28/04/2018

Bench: (70% e1RM of 125kg)
1x10 bar
2x5 60kg
7x5 87.5kg

All sub @7, 2min rest in between sets.

Ez-Bar Curls:
5x12 28.5kg (1.5min rest)

30min.
I'm on holiday again in a couple of weeks so putting squat and deadlift in maintenance until after then.
How ever the hotel has the equipment needed to adhere to the bench component of this template so confident I can run multiple cycles uninterrupted.

[GlasgowJock]

W1 D2 (1st Cycle):

Sunday 29/04/2018

Squat:
1x5 60kg
1x5 100kg
1x1 170kg
1x2 190kg @9.5 (belted)
5x5 140kg (70% of a1RM, belted, 2min rest in between sets)

@7, 7, 7.5, 7.5, 8 for the work sets. Top double felt good.

Press:
1x5 60kg
1x1 80kg @8.5 (belted)
7min density block with 65kg: 8, 3, 4, 3, 3, 3, 3, 3 (approx. 30 seconds in between attempts)

35min.
Right shoulder's quite fatigued. Pleased with the squatting. It's just maintenance work though felt pretty straight forward.

[GlasgowJock]

W1 D3 (1st Cycle):

Monday 30/04/2018

Bench Press:
1x10 bar
2x5 60kg
1x3 75kg
1x2 87.5kg
2x1 97.5kg
1x1 106kg
1x1 115kg @9

Close Grip Bench Press:
3x8 81kg @<7, <7, 7.5 (2min rest)

Ez-Bar Curls:
7min density block with 28.5kg, 30sec rest in between "sets"
8, 8, 8, 8, 8, 8, 8, 6, 6, 5 (73 reps total)

30min.
Went well, a little harder than usual the single at 115kg though that's just down to the DOMs.
CGBP also good, felt easy, demonstrably stronger on this exercise since before my hols.

Wednesday is W1 D5 Bench.

[GlasgowJock]

W1 D5 (1st Cycle):

Wednesday 02/05/2018

Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 170kg
1x1 190kg @8 (no straps)
4x4 157.5kg

Back off work sets all @<7, 2min rest in between sets. Pleased with the top single.

Bench Press:
1x5 60kg
4x4 100kg (2min rest)

Fucked this up reading the MM thread as it looks like you're supposed to TnG the first three reps, rest (rack it?), then do a comp bench for a single. Meh, live and learn. I just paused on the fourth rep, probably explains why it was pretty cheeky.

Squat:
1x3 60kg
1x3 100kg
1x3 140kg
3x3 160kg (belted, 2min rest)

45min.
Squats a bit cheeky, just the DOMs from the previous squat day.

[GlasgowJock]

W2 D1 (1st Cycle):

Saturday 05/05/2018

Squat:
1x5 60kg
1x5 100kg
1x3 130kg
3x4 150kg @ <7, <7, 7
4x3 150kg @ <7, 7, 7, 7

2min work sets. Felt good.

Bench Press:
1x10 bar
1x5 60kg
3x4 93.5kg All @ <7
4x3 93.5kg All @ <7

2min work sets.

Barbell Rows: (7min density block with 80kg)
6, 6, 6, 6, 6, 5, 5, 5

50min.
Ideally I would have done this yesterday as it fits the cycle in better prior to going on holiday, but my body is a bit under recovered due to the volume and intensity of physical restraints I had to carry out on Thursday.

[cb]

Fucked this up reading the MM thread as it looks like you're supposed to TnG the first three reps, rest (rack it?), then do a comp bench for a single. Meh, live and learn. I just paused on the fourth rep, probably explains why it was pretty cheeky.

Good luck on the MM from another Glasgow/Montana lifter!

And yeah. Should be 1 min rest before the comp single.

[GlasgowJock]

Good luck on the MM from another Glasgow/Montana lifter!

And yeah. Should be 1 min rest before the comp single.

Hah cheers, and thanks for the clarification mate on the benching.

Markthetwisted who logs here is from Glasgow as well and is considering the switch to MM.

[Wilhelm]

Aren't you boys supposed to be lifting awkwardly heavy stones?