Marts TM

[Mart002]

Hi all,

going to start a log here as we all know this place is much more specific to the TM with pretty hefty input.

BW 100kg.
SQ 3RM 197.5kg
DL 202.5kg
Bench 115kg

A few disruptions over the past months but moving straight into the training now

VD
SQ 4x5 (this is enough for me)
Bench 5x5 (I want to work on bench so no alt/Press)
neck work

Next day accessory
DE DL 15x1x50-65%
Chins
Sled Draggin

RD
Clean presses 3x3
FSQ 3x3
Curls, neck work

ID
SQ 3RM
Bench 3RM
DL was at 3RM but stuck, looking at rack pulls/Haltings or a 5/3/1 approach
Power shrugs, rows maybe....

I have four weeks of log in word.... now below, I'm pissing with bench I really need this to progress, and DL I'm just trying to find the solution to progression with the recovery issue.

GOALS APRIL END
SQ 3RM 197.5=>220kg, Bench 3RM110=>150kg, DL 3RM 202.5=>230kg,

2-1-12 WEEK 1
MON VOL
SQ 4x5x170 HARD
Bench 5x3x105 HARD
DL 1x200 HARD
Chins BWx2 on the minute for 15 minute (30reps)

Surprisingly squats were good, my last real volume was 4x5x167.5 and I fell I'll prior to Christmas and not much done over the break (hand foot and mouth virus very painful sore throat), just a couple of maintenance sessions. I did work out mid afternoon which may have contributed (normally train 6am). Bench sucked, I've been working bench like an intermediate but comparing my numbers I'm sure my bench can go into the novice phase. Last bench was 102.5 for 3x5 but I could not get 5reps with 105 so took it to a 5x3 scheme, hoping fri to get the 3x5. DL has not been trained properly for a month so I was pleased to get the 1x200 last PR was 3RM@202.5. Chins, normally alternate with Pullups but never got to the 3x10/15 rep scheme, so I'm concentrating on just chins and getting the reps up.

TUE
Sled pulls, conditioning
1st 10 minutes 30sec on/off Alternated backwards Drag/forwards drag
2nd 10minutes 30sec 0n/off harness drag forward hard and fast as possible.
I have been pulling a tire outside but its to cold now (coach tire with additional weight added, workout in mornings) so I used two 20kg viper tubes and a 20kg bag at the gym, using my gym rings and dip belt as handles and harness, the viper tubes are rubber so they stick to the floor with added friction. Worked a treat, also as the gym is smaller I have to turn at a sharper angle forcing side stepping one foot over foot which adds an element of side stepping to the dragging. I don’t think I'll be going back to the tire until the summer

WED Recovery/ish
Press - Ascending 5x60,62.5,65,67.5, 3x70 dropped back down to 8x65 lockouts (half ROM press) done each set with a Power clean.
SQ 2x5x120
Neck training 3x20x5kg front and both sides

FRI Intensity
SQ 3RM 192.5 REAL F'HARD
Bench 3x5x105 FAILED
Power Clean light sets of 3-5repsx60-70 working without touching the ground hang cleans or from shins, working for speed, next week sets of 1 reps for max
Power shrugs 3x10x160

Sq Hard I will go for 195 next week but I doubt I'll get 3 reps. Bench screwed, a slightly different setup as I used the squat rack for the spotters, the hooks are longer and deeper so the initial handover was further rear over the head and started further in the ROM, shouldn’t have bothered the lift though, couldn't even get 2 reps so dropped to 80kg and just done 10reps, I think the wed pressing hindered the recovery with ascending sets so I'll try for a 3x5 at 65 next week and see if recovery is better.

9-1-12 WEEK 2
MON VOL
SQ 4x5x170 HARD
Bench 3x5x90 easy
DL 4x180 HARD
Chins BWx3 on the minute for 10 minute (30reps).

SQ HARD had a "greeny", felt like puking, might have a correlation with gulping a protein and dextrose drink prior. Tried to bench at 3x5x100 but it just felt heavy confirmation that it wasn’t last weeks set up, so have de-loaded 10% to 90kg.
DL felt hard as well, I have tried DL on volume day now for a few sessions (4) and it doesn’t seem to be picking up so I'm moving it back to FRI ID day.

TUE
DE DL
Sled pulls, conditioning
1st 10 minutes 30sec on/off Alternated backwards Drag/forwards drag
2nd 10minutes 30sec on/off harness drag forward hard and fast as possible.

Prior to the dragging I added DE DL at 50% 1RM = 100kg, on every 30sec for 15 reps, I used the t-bar for dragging and slipped my FATGRIPZ on for grip work, hard workout. Once I have the routine in place then I will start counting laps.

WED RECOVERY
Press 3x5x65
Neck work
Chin 3x4xBW

Working press and bench with simple LP. Will see if bench picks up. Press OK. Neck work 3x20 front raise and L and R side raises.

FRI INTENSITY
SQ 2RM 195kg HARD
Bench 3x5x95 MED-HARD
Close Grip BP 8,7,6 x 60kg 40sec rest.
Power Shrug 3x8x170kg
1 arm row 3x7x40kg

SQ was hard, I could have got the 3rd rep if I just recomposed myself and held tight, so what if I failed the bars are there… mental note "go and nail it". Little things like this make the difference.
Bench OK. Worked in some accessory close grip work.


16-1-12 WEEK 3
MON VOL
SQ 4x5x170 HARD
Press 3x5x65 medium
Chins BWx3 on the minute for 10 minute (30reps).
Neck work

SQ went good, I didn’t gulp my pre WO drink just lifted on H20, no sickness… just normal squatting sickness. Had good energy.
Press cleaned and pressed felt Medium.
Chins getting easier. Sets of 4 reps next.

TUE
DE DL
Sled pulls, conditioning
1st 10 minutes 30sec on/off Alternated backwards Drag/forwards drag
2nd 10minutes 30sec on/off harness drag forward hard and fast as possible.

DE DL at 50% 1RM = 100kg, on every 30sec for 15 reps, I used the t-bar for dragging and slipped my FATGRIPZ on for grip work.

WED Recovery/ish
B Press 3x5x97.5 Medium
SQ 2x5x130
Neck training 3x20x7.5kg front and both sides

FRI INTENSITY
SQ 2RM 197.5kg HARD
Press 3x5x67.5 HARD failed last rep
DL 102.5kg 3RM HARD
Power Shrug 3x5x200kg
Chins 2x6xBW

SQ was really hard, felt good and thought I would get the reps, will stay at 197.5 until 3reps complete.
Press, start micro loading.
DL, lifted in bare feet, had been lifting in lifting shoes. The change felt better. Last reps was slooowwwww.











23-1-12 WEEK 4
MON VOL
SQ 4x5x170 HARD
bench 3x5x100 HARD
Neck work

SQ went good, No pre WO drink, No squatting sickness.
Bench 3x5x100 failed last rep (un-attempted). Change loading to 1-1.5kg for both bench and press.
Chins tomorrow.


TUE
DE DL 15x1x100kg
Chins 8x4
Sled pulls, conditioning
10 minutes Alternated backwards Drag/forwards drag, working up into the lactic threshold and taking minimum rest.

Chins much better fresher.

WED RECOVERY
Press 3x5x68.5
FR Squats sets five working upto 80kg
BCIPZ – 12,12,8 x 12kg DB
SAUNA!

Press progressed at 1kg jump. Like the front squatting, will do more. Light load on front squats shouldn’t effect fri ID.

FRI INTENSITY
SQ 3RM 197.5kg HARD
BPress 5,3,4,4 felt heavy
DL RACK PULLS 1x5x210
DB row 2x10x40

SQ good, form just OK, got the triple. Bench I think this is my end of LP weight I'm having a lot of trouble with the bench, may be form issue, going to run it back into TM template and not worry about volume progression just Fridays ID.

[Mart002]

30-1-12 WEEK 5
MON VOL
SQ 4x5x172.5 MEDIUM
Press 3x5x70 Fail.

Not a lot of sleep but got up and trained anyway, squats were good, increased 2.5kg as well, I was falling asleep in the squat rack, first set of press was fine but I just couldn’t muster the energy for the rest… took some 30kg DB and benched 3x10 instead. To keep myself happy.

Tue
DE DL 15x1x55% 110kg
Chins 35reps around 4-6 reps with 1-2 min rest min
Rowing machine 30ses on/off hard and fast

Chins improving with more volume rather than 3xmax reps.

WED RD
BPress 3x5x102.5
FSQ 3x3x90
DB curls 12,10,8 x 12

Bench improved again, hard to pin point if its because of the week recovery or there is no heavy lift before hand.

FRI ID
SQ 2RM200 Failed 3RM unattempted HARD
Press 3x5x70 5,3, 8x60 HARD
DL 3RM 205 MED-HARD
Power shrugs 3x8-10x200
Chins 3x5

SQ, should have recomposed again, I could have got that 3RM. glad to make the 200 post
Press gone wobbly, maybe end LP its only a 1kg jump from last weeks, it just didn’t seem good
DL smooth, something is clicking, maybe last weeks rack pulls maybe DE DL's maybe both, maybe because I upped my calories with more protein, maybe because I stopped lifting in the raised shoe… maybe because I pictured myself ripping the skinny guys head off who was curling…

[Mart002]

6-2-12 WEEK 6
MON VOL
SQ 4x5x172.5 HARD
BPress 5x5x100

SQ good, probably fatigued from FRI DL, new gym hooks are a little bit to high need help racking and lose a little tightness on un-rack.Bench MEDIUM, mate told me I had a small form issue (to high on chest unintentionally), corrected and it was smooth.

TUE
PC 15x1x80 on minute
CHINS 7x4xBW on 1.5min
ROW hard and fast 30min on/off total 10min

WED
FSQ 3x3x100, BSQ 5x100
Press 5,5,3 x70
Sauna,
New gym is an oasis, working at commercial busy gyms is ridiculous in comparison.

FRI ID
SQ 202.5x3RM HARD
BPress 110 x2RM failed 3
RPulls 4x210
DB Row 12,11, x35
Got the SQ, must work on Bench, form is out moving around and grip width issues.




13-2-12 WEEK 7
Off holiday. No excersise apart from light walking.

20-2-12 WEEK 8
Mon Volume
SQ 3x5x175 Moderate
Press 3x5x70, got 5,4,4,

SQ Moderate a fourth set and that would have grinded. Trying Lasceks advice on working with 15reps 3x5.
Press Hard, looking back just seen I jumped 5kg from 65 to 70 from the last press workout.

Wed Recovery
SQ 2x5x130
DE bench 10x3x60 ~55%
DB curl 12.5kg 12,10,7 40sec rest

Speed bench, wanted to do Tue. See if this helps some power on bench.

Fri ID
SQ 205 3RM fail retry 205 1RM
Bench 3RM 110
DL 207.5 3RM
PShrugs 10x170, 10x190, 8x220, 8x220

Failed first rep of squats, re-thought and went back with aggression, nailed a 1RM.
Bench didn’t lock out fully.
DL went up nice n smooth.


27-2-12 WEEK 9
Mon Volume
SQ 3x5x175 Moderate
BPress 3x5x100
DB Press 20x 12,12,8 40sec rest.

DB press for additional Mass.

Tue
Speed DL 10x1x110 on 30sec
Speed Bench 10x3x60 on min
Chins 8x4 on min (32reps)
Punch bag

Wed Recovery
SQ 2x5x140
Press 3x5x70
DB curl 12,12,8 x12.5
Neck training

Fri Intensity
SQ 205 3RM
Bench 110
RPulls 1x5x215
DB row 12,11,9 40kg

SQ made the lifts no grind. Bench made the sets no problem. Rack pulls felt strong. All lifts going up with a reduction of Mondays volume to 3x5 from 4x5/5x5 respectively.

[Mart002]

5-3-12 WEEK 10
Mon Volume
SQ 3x5x175 Moderate
Press 3x5x70
DB BPress 35x 12,12,8 40sec rest.


Tue Assistance
Speed DL 10x1x110 on 30sec
Speed Bench 10x3x60 on min
Chins 5x5 on min 25reps
C2 ROW 30sec on/off 10min

WED Recovery
SQ 2x5x140
Bench 3x5x80
DB Curl 12x12.5, 8x15, 5x20, 4x20

FRI INTENSITY
SQ 1RM 207.5 +2 more reps assisted
Bench 3x107.5
DL 3RM 210

Squats small assistance on 2nd 3rd reps.
Bench adding in a pause. 2.5 lower as used a1-2sec pause
DL smooth.

[Mart002]

12-3-12 WEEK 11
Mon Volume
SQ 3x5x177.5 HARD
BPress 3x5x102.5 HARD

Tue Accessory
Chins BWx4x4, 5kgx4x4, 10kgx3x3
Conditioning, 10mins hard - tire flips, sledge hammer, polymeric jumps depth jumps, repeat.


WED
Bench 3 reps paused 107.5
Rack pulls 1x5x220 (inch below knees)
Close grip bench

[Mart002]

18-3-12 WEEK 12
Mon Volume
SQ 2x5x187.5 1x5x177.5
Press 2x5x71, 1x5x71 last 3reps push press
Wide pull ups 4x4 @ BW

Squat-Loaded first two sets 10kg high, seemed to be heavy…
Press didn’t make the full set
Tried wide grip pull ups OK but will revert back to normal grip after reading wide grip can be bad for the shoulder

Tue Accessory
Speed DL 115kgx10x1 on the 30sec.
Speed bench 60kgx10x3 paused on min
Conditioning
Power clean 65kg on the min start at 1 rep add 1 rep every min
Managed 7mins failed the 8th minute only got 3 reps. = 31reps in 8mins.


WED
Bench 80kg 2x5
SQ 140kg 2x5
Hammer curl 15kgx10, 17.5kgx7, 20x2x5

FRI ID
SQ 207.5 3RM
Bench 3RM 110 pause
DL 3RM 212.5
PShrug worked upto 2x5-6x250

[Mart002]

25-3-12 WEEK 13
Mon Volume
SQ 2x5x187.5 1x5x177.5
BPress 3x5x102.5 HARD

Tue Accessory
Speed DL 115kgx10x1 on the 30sec.
Speed bench 60kgx10x3 paused on min
Conditioning
Prowler work, push hard and fast, 15mins HARD

1-4-12 WEEK 14
Mon
Press 3x5x71
KB clean and press 16kg 5x10
Tri rope 5x10

Wed
SQ felt crap worked upto 177.5 x2
Went home

FRI
SQ 207.5x2
Bench 110x3RM paused
DL 212x2

Training out of sink past 2 weeks.
Lost a little on the SQ RM was going for a 3RM, same with DL

[Mart002]

8-4-12 WEEK 15

TUE VD
SQ 3x5x177.5
Bench 3x5x102.5
P UPS 4x5@BW
DB press 5x10x17.5
Rope pull down 5x10 @40sec

WED
SQ 125 2x5
Press 71kg 6x1-2
Curls Bar 10,8,5,5

FRI ID
SQ 2RM 210kg
Bench 2RM 112.5kg (2sec pause)
R Pulls 1x5x220
BO Rows 3x3x110
Reverse Dl cable 3x10,8,7

SQ came back strong went for three expected a 1 but got the 2RM
Bench went for 3 but as expected got a 2RM. Spotter called the pause.
R pulls from below knee, relatively easy.

[CFB]

congratulations, some serious squatting going on here!