Glasgow_Jock's Intermediate Log (HLM)

[Glasgow_Jock]

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.

[Glasgow_Jock]

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.

[Glasgow_Jock]

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.


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.

Post-Holiday Session:

Thursday 26/04/2018

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

Bench Press:
1x5 60kg
3x5 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.

[Glasgow_Jock]

Saturday 16/02/2019

Bench Press:
1x10 bar
4x5 60kg
7x7 85kg @<7-7 (67% of e1rm)

2min rest in between sets.

Ez-Bar Curls:
5x6 38.5kg (1min rest in between sets)

Skull Crushers:
4x8 28.5kg (1min rest in between sets)

Lateral DB Raises:
5x8 12kg dbs' (1min rest in between sets)

43min.

[Glasgow_Jock]

Sunday 17/02/2019

Squat:
4x3 60kg
3x3 100kg
1x2 140kg
3x2 167.5kg @7, 7, 7.5 (87.5% of e1rm)
4x5 140kg @<7s (72.5% of e1rm)

~3-3.5min rest in between doubles, ~3min for the volume fahves.
Pleased with this, e1rm trending up again, top double gives an e1rm of 195kg. Use this for planning next session.

Snatch Grip Dead Lift:
warm-up
4x5 110kg @<7s (55% of e1rm for conv. dl)

~2min rest in between sets.

47min.
99kg. Enjoyed a few IPAs this weekend as wife's off work.

Tomorrow or Tuesday bench and bro work. Wednesday squat and conv. dead lifts.

[Glasgow_Jock]

Tuesday 19/02/2019

Bench Press:
3x5 60kg
8x5 92.5kg @<7s (72% of e1rm)

Ez-Bar Curls:
5x8 33.5kg (1min rest in between sets)

30min.
A bare bones session having come off a late shift in to an early but fuck it, keeps those gainzZz ticking over.


Wednesday 20/02/2019

Squat:
4x3 60kg
3x3 100kg
3x4 155kg @<7, 7, 7.5 (80% of current e1rm)
4x3 155kg @7, 7, 7.5, 7.5 (80% of current e1rm)

~3min rest in between sets.
This was very straight forward. Was supposed to be 152.5kg though felt good to go higher. First set still gives ~194kg e1rm.

Dead Lift:
singles ranging from 40kg to 140kg
2x1 180kg @8, 8.5

~2.5min rest in between work singles.
A couple of challenging singles at 90%.

Pendlay Rows:
4x8 80kg (2min rest in between sets)

56min.
99.5kg. Fell off the wagon a bit. Need to get to grips with my calories again.
Good session overall.

Friday bench and bro work, Saturday squats and sgdl.

[Glasgow_Jock]

Friday 22/02/2019

Bench Press:
4x5 60kg
7x7 85kg @<7s (67% of e1rm)

2min rest in between sets.
These moved extremely well.

Ez-Bar Curls:
5x6 38.5kg (1min rest in between sets)
Pleased with how these moved as well.

Skull Crushers:
4x8 28.5kg (1min rest in between sets)

Lateral DB Raises:
4x8 13kg dbs' (1min rest in between sets)

42min.
98kg. I am easily a kg dehydrated this morning due to 10 pints of Stella on a work night out last night. Rooouuuugh.
Despite being hung over this was a good session. Stuff moved easier and under more control.
Defo some recomp going on as well because I am visibly bigger across my upper body.


Saturday 23/02/2019

Squat:
4x3 60kg
3x3 100kg
1x2 140kg
4x3 165kg @7, 7.5, 7.5, 7.5 (85% of current e1rm)
3x2 165kg @7, 7.5, 8 (85% of current e1rm)

3min rest in between sets.
These moved quite well despite a 5kg jump. e1rm has trended up from 194kg to 196kg off the first set.

Snatch Grip Dead Lift:
warm-up
5x4 120kg @<7s (60% of e1rm conv. dl)

~2min rest in between sets.

46min.
98.5kg. Better.
Straight forward enough.

Tomorrow 85%+ bench and bro work.


Sunday 24/02/2019

Bench Press:
1x10 bar
4x5 60kg
1x3 80kg
1x1 100kg
6x3 107.5kg @6.5, 7, 7, 6.5, 7, 7.5 (84% of current e1rm)

3min rest in between triples.
Very pleased with this. Top triple gives me a new e1rm of 131kg from 128kg. These sets moved extremely well particularly the third rep of these sets in relation to intra-set fatigue. .
Realise it isn't strictly 85%+ work but this was progress regardless.

Close Grip Bench Press:
4x5 90kg @<7, <7, <7, 7

2min rest in between sets.

Ez-Bar Curls:
5x6 38.5kg (1min rest in between sets)

Lateral DB Raises:
1x15 13kg dbs'

46min.
An excellent benching session.

Tuesday and Wednesday are the next sessions, though will monitor fatigue to see which will be which.

[Glasgow_Jock]

Tuesday 26/02/2019

Bench Press:
4x5 60kg
10x5 92.5kg @<7s (71% of curreent e1rm)

2min rest in between sets.

Ez-Bar Curls:
6x4 41kg (1min rest in between sets)

Lateral DB Raises:
4x8 14kg dbs' (1min rest in between sets)

41min.
Went well. I have minor niggly shoulder aches though nothing's flared up yet, which is surprising considering the volume.
Ideally should have done the lower body session today as it would have set me up for a another lower on Friday due to shifts this week but it's what it is, my quads are still fatigued.

[Glasgow_Jock]

Wednesday 27/02/2019

Squat:
4x3 60kg
3x3 100kg
1x2 130kg
8x3 150kg @<7s (77% of current e1rm)

~2.5min rest in between sets.
These moved extremely well on the concentric.

Dead Lift:
singles from 60kg to 130kg
6x2 150kg @<7s (77% of current e1rm)

~2.5min rest in between sets.
Moved good as well.

53min.
98.5kg.
A "lighter" session today emphasising speed (MVC work) on the bar.
Should have done my rows but I'll lump them in with next bench session.

I'm going to do some singles' work for squatting Friday. Next bench and bro session either tomorrow or Friday as well.