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Zander's Training Journal
- Thread starter Zander1983
- Start date
Zander1983
New member
DrBones said:
Soccer. Osteitis pubis to be specific.
Zander1983
New member
It can only point towards next week being a good one...
My legs are quite sore today. They haven't been this sore for some time. Its mainly my adductors. Strong enough for soccer, but they still need strengthening.
My legs are quite sore today. They haven't been this sore for some time. Its mainly my adductors. Strong enough for soccer, but they still need strengthening.
Zander1983
New member
Saturday 18 May: Upper Body B
Bench Press
143 x 5
165 x 5
187 x 5
209 x 5 x 3 sets
Close-Grip Bench Press
181.5 x 5 x 3 sets
Barbell Rows (overhand grip)
132 x 5 x 3 sets
1-arm Dumbbell Rows
71.5 x 5/arm x 3 sets
Rotator Rehab Tri Set x 1
Bye Byes: 11 x 10/arm
Lateral Raises: 11 x 10/arm
Plate Raise: 22 x 10
I've never been a big fan of barbell rows, but they are very well placed in my new split, so I'm going to give them a genuine shot. Getting their form down at the moment, but I'll aim for gradual increases as I do so.
I can't fit any more weight than 71.5lbs on my dumbbell set. Consequently, the 1-arm rows were incredibly easy.
Generally, a better workout than yesterday. Food time.
Bench Press
143 x 5
165 x 5
187 x 5
209 x 5 x 3 sets
Close-Grip Bench Press
181.5 x 5 x 3 sets
Barbell Rows (overhand grip)
132 x 5 x 3 sets
1-arm Dumbbell Rows
71.5 x 5/arm x 3 sets
Rotator Rehab Tri Set x 1
Bye Byes: 11 x 10/arm
Lateral Raises: 11 x 10/arm
Plate Raise: 22 x 10
I've never been a big fan of barbell rows, but they are very well placed in my new split, so I'm going to give them a genuine shot. Getting their form down at the moment, but I'll aim for gradual increases as I do so.
I can't fit any more weight than 71.5lbs on my dumbbell set. Consequently, the 1-arm rows were incredibly easy.
Generally, a better workout than yesterday. Food time.
Lord_Suston
New member
I can't give anymore Karma....
But I would like to say good job and keep us posted on your training
But I would like to say good job and keep us posted on your training
R
revexrevex
Guest
yo, i like your bench routine. I am doing exactly same thing with my bench right now, just comfortable weight for 3 sets of 5 reps, increasing either numer of sets of reps every workout. But I also include one heavy set at the end, maybe you should try that too.
Zander1983
New member
Zander gets into some periodization... finally!
Today I'm going to start a hypertrophy-based training block, as follows:
Week 1: 3 x 8
Week 2: 3 x 8, 3 x 6
Week 3: 7/5/3/7/5/3
Week 4: 2 x 6, 2 x 3
I'll be using the same four day split:
Lower A
SLD
Good Mornings
Hang Cleans
Abdominal work
Upper A
OHP
Pullups
Snatch-grip Deadlift
Rotator tri-set
Lower B
Squats
Split Squats
Front Squats
Ad/Abductor work
Upper B
Bench Press
Barbell Rows
Close-grip Bench Press
Grip work
At the end of four weeks I will pick a few lifts to go for 1 RMs, and then then a week off. After that, I'll start an athletic/strength training block.
After I concur my class test on construction materials I will return home and do exactly the same to SLDs, good mornings, and hang cleans
Today I'm going to start a hypertrophy-based training block, as follows:
Week 1: 3 x 8
Week 2: 3 x 8, 3 x 6
Week 3: 7/5/3/7/5/3
Week 4: 2 x 6, 2 x 3
I'll be using the same four day split:
Lower A
SLD
Good Mornings
Hang Cleans
Abdominal work
Upper A
OHP
Pullups
Snatch-grip Deadlift
Rotator tri-set
Lower B
Squats
Split Squats
Front Squats
Ad/Abductor work
Upper B
Bench Press
Barbell Rows
Close-grip Bench Press
Grip work
At the end of four weeks I will pick a few lifts to go for 1 RMs, and then then a week off. After that, I'll start an athletic/strength training block.
After I concur my class test on construction materials I will return home and do exactly the same to SLDs, good mornings, and hang cleans
Zander1983
New member
Monday 19 May: Lower Body - Hip Dominant
GMs (bent leg, arched back, squat stance - just outside shoulder width)
Bar x 10
88 x 8 x 3 sets
SLDs
132 x 10
220 x 8 x 3 sets
Hang Cleans
88 x 10
132 x 8 x 3
Crunches
22 x 10 x 3 sets
The GMs were interesting. I think they're going to become a permanent fixture. Seems like they'll help my squat. However, my form needs to be improved out of sight.
My grip was tortured by the SLDs. I can't believe I managed to hang on to the bar at the end of the first set, let alone the third.
I tried to use a very short range of motion on the hang cleans, concentrating on explosion. The ROM became increasingly large as the sets and reps went on. I'm unsure if I'll continue to use them. Not really a high rep exercise, but we'll see...
GMs (bent leg, arched back, squat stance - just outside shoulder width)
Bar x 10
88 x 8 x 3 sets
SLDs
132 x 10
220 x 8 x 3 sets
Hang Cleans
88 x 10
132 x 8 x 3
Crunches
22 x 10 x 3 sets
The GMs were interesting. I think they're going to become a permanent fixture. Seems like they'll help my squat. However, my form needs to be improved out of sight.
My grip was tortured by the SLDs. I can't believe I managed to hang on to the bar at the end of the first set, let alone the third.
I tried to use a very short range of motion on the hang cleans, concentrating on explosion. The ROM became increasingly large as the sets and reps went on. I'm unsure if I'll continue to use them. Not really a high rep exercise, but we'll see...
