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Old 01-06-2011, 01:32 PM   #31
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Thursday 6th January

Total gayness.

Overhead squat:
20x5x2, 30x5 warm-up
35x5 @8, 20x5@7, 35x5@10
Shoulders fatigue very quick in this position.

Bench press (light):
70x5 @7
70x5 @8

Machine row:
54?x10x3

Ab roller:
BWx10x3 @8
Took it easy on these as my hip flexors/adductor have been giving me grief.

YTWL's:
4x7/5/5.
Moving better through these than last week.

X-trainer:
17' @120-140HR.
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Old 01-08-2011, 12:12 PM   #32
Ben Byram
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Default Saturday 8th January

Wasn't feeling it today, forgot about bench press and mucked the order up, so wasn't as fresh as I should have been for the front squat and narrow-grip bench press.

Power clean:
80x2 @8
80x2 @8
80x2 @8.5
80x1 / miss
On the last set the bar flew up for the first rep, then just didn't get under it for the second. Was tempted to do another set, but decided to call it a day as was feeling tired.

Front squat
100x2 @9
100x2 @10
Expected more after last week, but perhaps because I went straight into after the power cleans?

Bench press:
82.5x3 @8
82.5x3 @8.5
82.5x3 @8.5
82.5x3 @8
82.5x3 @8
82.5x3 @9
Took me a few sets to get going. Again has turned into Dan John's one-lift a day scheme, i.e. 6x3. Perhaps he knows a thing or too!!!!


Offset farmer's walk:
40x25m

Narrow-grip bench press:
67.5x10 @9
67.5x9 @10
67.5x5 @9
Got tired quick, stick with this weight until I get 67.5x10x3.
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Old 01-11-2011, 02:02 PM   #33
Ben Byram
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Posts: 155
Default Tuesday 11th January

Squat (volume - supposedly):
120x2 @8
120x2 @8
120x2 @8.5
120x2 @9
Not getting much volume in on these. Technique feeling much more solid though since I started doing front squats. Weight over the mid-foot and back more upright.

Press (intensity):
70x1 @8
75x1 @9.5
72.5x1 @9
72.5x1 @10
Bit complacent on the last one and didn't push my head through, so lost balance going forward.

Chins:
10x5 @8
10x5 @9
10x5 @10
Still in 2 minds how hard to train the assistance work. Was planning to go up to RPE 9, but wanted a set of 5 on the last one. Meh.

Back extensions:
25x23 @8
25x25 @9
Never done a set of 25 with the 25kg plate before, so I guess my back is better.

Bench press (explosive):
55x8 @6
55x8 @6.5
55x8 @6
55x8 @7
Moved these to the end of the workout, so my shoulders are fresher. Not sure these are doing me any benefit now, my presses are all pretty explosive, will replace this with incline bench press perhaps as haven't done that in years.
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Old 01-12-2011, 11:45 AM   #34
Ben Byram
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Default Wednesday 12th January

C2:
15 @ 2.14.9/500m, 5 rest, 15 @ 1.17.0/500m (120-140HR)
Yawn.....
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Old 01-13-2011, 01:39 PM   #35
Ben Byram
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Join Date: Nov 2010
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Posts: 155
Default Thursday 13th January

Overhead squat:
35x4 @8 (lost balance on the 5th rep)
35x5 @8
35x5 @8
35x5 @9
Technique clicked today. Have been doing what can only be described as a snatch (tee hee) with a band, then following it through into a band dislocate in the bottom of the squat.

Bench press (light):
65x5 @7
65x5 @7

Keiser machine row:
56x10x3
Binning this next week to do cable rows. Just don't like using it.

Ab roller:
BWx14 @8
BWx12 @8
BWx10 @9
Playing around with RPE's still. I want to get to 20 reps, then I'll start trying the standing ab roll-out.

YTWL's:
4x8 @9
4x5 @9
4x5 @9
I think these are helping my shoulders, they are feeling more solid. Not a very scientific description....

X-trainer:
15'@120-140HR
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Old 01-15-2011, 11:27 AM   #36
Ben Byram
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Posts: 155
Default Saturday 15th January

Bit disappointed with the weights I used today, but left feeling like I worked hard enough and wasn't wasted.

Deadlift (intensity):
160x1 @8
170x1 @9
170x1 @9.5
170x1 @10
Have detrained on the deadlift since I overdid it before Christmas and was forced to take it easy. Usually the deadlift feels easy of the floor for me and gets harder as I go up. Today the difficulty felt even all the way up. Maybe pulling once per week is not enough for me....

Next cycle will do power cleans for volume, barbell row for light and deadlift for intensity and do the TM properly.

Bench press (should have been volume, but did intensity for no apparent reason... Doh!):
90x2 @9
90x2 @9.5
90x2 @10
My shoulders feel unstable and are getting very sore from all the added pressing recently. Have started doing some more scap work in my warm-up, added face-pulls, rolling with a tennis ball and swapped chest-supported rows for seated rows to improve my shoulder health. Hopefully that will be sufficient for now. Next cycle I plan to do some 1-arm dumbell presses on the light day to address this and the imbalance in my left / right strength. May be pressing too much?

Moving Bench to Tuesday's session. I starting doing it on Saturday's because I was hitting the deadlift hard and didn't want to overwork my trunk. Not a problem anymore.

Front squat:
105x1 @9.5
105x1 @10
PB. Never done more than 100 before.

Narrow-grip bench press:
70x8 @9
70x7 @9
70x7 @9

Farmers walk:
42x30m.
Had to stop and take a 10-20s break twice due to my weak hands. The farmers walk with 2 DB's is much more comfortable than the 1 handed version. Me likey!

Face pull:
30x8 @8
Feels good after the benching. Will do 3 sets next week.

Starting to think my plan is a bit disjointed.... I am blathering today.
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Old 01-16-2011, 11:13 AM   #37
Ben Byram
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Default Sunday 16th January

1hr indoor snowboarding:
Although short of practice, overhead squats and front squats seem to be helping my board stance.
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Old 01-18-2011, 02:06 PM   #38
Ben Byram
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Default Tuesday 18th January

Normally the 4th week would be a deload week for me, but decided to just carry on assuming the RPE based workouts would adjust accordingly. I did feel tired, just plodded through.

Squat (volume):
107.5x5 @8.5
110x5 @9
110x5 @9.5
110x5 @10
Probably should have stuck at 107.5 and got a few more sets in. It's taking a while to build my work capacity. I'm use to one heavy set and pretty light back-offs.

Bench press (volume):
80x5 @9
80x5 @9.5
80x5 @10
Benched on Saturday, so I guess that explains the drop in volume. Did 80x5x7 a few weeks back?!

Chins:
BWx10 @8.5
BWx8 @9
BWx8 @9
Have gained a pound on 2 in the last 2 weeks, can feel it.

Back extensions:
25x26 @8
25x20 @9

Incline bench press:
50x8 @7.5
50x8 @8
50x8 @8.5
i've not done these in years. I presume you don't arch on these?

Bosu ball press-ups (feet on bench):
BWx16
Added these in to help with stabilising my shoulders, they're a similar angle to the incline bench, so make sense as a finisher. Mike Boyle seems to like them anyway....

Still unsure if my programme is going to work. Must be patient.
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Old 01-20-2011, 01:52 PM   #39
Ben Byram
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Join Date: Nov 2010
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Posts: 155
Default Thursday 20th January

I was planning to train tonight, but I feel wrecked.

I thought I could just keep training because I am using RPE's, but in hindsight it just isn't going to work for me. Tired, grumpy and I don't feel like training whatsover which is not like me. Plenty of indicators that I need to back off, I have no wish to push through it and see if I adapt.

I will take the rest of the week off and maybe do some mobility work and an easy session at the weekend.

3 weeks hard, one week easy will continue to be my bread and butter training scheme. Will repeat the last 3 weeks RPE/set scheme and see what happens.
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Old 01-22-2011, 12:12 PM   #40
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
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Default Saturday 22nd January

Deload.....

Power clean:
60x3 @6
70x3 @7
75x3 @8
Focusing on pulling my shoulders to the bar aggressively at full extension. Easier than it sounds and not convinced I get full extension when the weight gets near to 80kg.

Press:
50x5 @6
55x5 @7.5
My shoulders (anterior delts I think) are still sore and tight, especially on the right hand side. Started as soon as I began using a bigger arch in my bench press?

Front squat:
60x3 @6
70x3 @6.5
80x3 @8
My technique on these is far better than the back squat. Tempting to bin back squats altogether.

Seated cable row:
38.5x7 @8.5
Just easing myself into a new exercise ready for next week.

YTWL's
4x8x2
Did the Y's, then T's... and so on, easier to get into a groove than doing them consecutively.

Face pulls:
30x10 @8
30x10 @8
30x10 @8
25x10 @8
Realised my elbows are a bit low after the 3rd set (missus noticed), so adjusted for the last one.

Starting to feel like myself again today ready for next week.
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