(Not) The greatest log in the world (this is just a tribute)

[BenM]

Wed 20/09: Deadlift

Food yesterday: Target: 3267 kcal / Actual: 3224 kcal - macros much success

Activity yesterday: 14.3k steps

Sleep last night: 6 hrs 27 mins - 36 mins awake

AM BW: 72.6kg (up 0.4kg from yesterday - pizza gains?)

Deadlift:
1x5 @ 80kg
1x5 @ 100kg
1x3 @ 120kg
3x2 @ 140kg (new PR, +2.5kg)

Front Squat:
2x5 @ 20kg
1x5 @ 45kg
1x3 @ 65kg
1x2+F @ 80kg whoops, overreached, but a PR
1x3 @ 70kg fffff lost bar forwards
1x2 @ 70kg with straps, but no better FFS
1x8 @ 62.5kg also straps

GPP Circuit - 3 rounds of:
Weighted step ups (right leg) x 10 @ 46.6lbs
Dumbbell RDLs x 20 @ 40lbs / side
Weighted step ups (left leg) x 10 @ 46.6lbs x side
Ab wheel rollouts x 20 reps

Video of work sets:


Session notes:
- Was never in any doubt I'd get the deadlifts, though my grip almost failed on the very last rep. Should've used chalk. This would've been a 1RM not _that_ long ago....
- Hated front squats. I haven't done them enough to get good at them. Was supposed to get a heavy triple but I overreached by adding 5kg from my previous best triple. I'd probably nearly have the strength to do it if my technique was better and I could keep my elbows up / stop the bar falling forward. Attempted some of the back off sets with straps to see if that helped, might've been a bit better - just need more practice I think. Noticed the final back off set was fairly shallow too.
- That GPP circuit was pretty tough afterwards, I didn't really stop between movements at all so worked up a sweat. Probably much needed though, I've been completely ignoring cardio apart from walking for weeks now.
- A nice quick session at 65 minutes, the fronties were ordinary, but otherwise I'm pretty happy. Pleased to be having a rest day tomorrow though. Have a great night!

[BenM]

Fri 22/09: Press

Food yesterday: Target: 3267 kcal / Actual: 3169 kcal - macros fine

Activity yesterday: 12.2k steps

Sleep last night: 7 hrs 7 mins - 64 mins awake(!)

AM BW: 72.5kg (down 0.1kg from yesterday)

Overhead Press:
2x5 @ 20kg
1x5 @ 35kg
1x2 @ 42.5kg
1x2 @ 49kg (new PR, +1kg)
1x1+F @ 50kg overreached
2x2 @ 49kg
1xF @ 51.5kg ffffff
1x9 @ 38kg
1x9 @ 37.5kg
1x10 @ 36kg

Lateral Raises:
12.5lbs / side x 15, 12, 12, 12, 12, 15
60 second rests

Dumbbell LTEs:
20lbs / side x 20
22.5lbs / side x 15, 10
20lbs / side x 15, 12
17.5lbs / side x 15, 16
Also 60 second rests

Instagram: Click here
Video of work sets:

I'm now officially on leave from work. This is excellent.
Strangely, after sitting at 15% body fat consistently for the past few days, the scales started reading in the thirteens this morning. I haven't grown tons of muscle overnight but there is definitely still plenty of lean mass gains occuring. Hate to stop training while progress is going so well, but the break will be nice and hopefully it will come back quick.

Session notes:
- Another little PR for doubles on the press. First one went up so easily I thought I'd try a little more, but that was wishful thinking
- Decided to try for a 1RM after doing the doubles, didn't try very hard, to be fair. Should've probably jumped up a slightly smaller amount.
- The back off work was actually a bit of a regression over last time, did an extra set to compensate. Probably fatigue is all.
- The accessory work was just a mad pump. My shoulders and triceps were absolutely swole. First set of tricep exensions don't look that great on video but form got a bit better as I went.
- Just a nice session for 69 minutes. Awesome sauce. Have a fantastic day/night all!

[BenM]

Sat 23/09: Back Assistance / Hypertrophy

Food yesterday: Target: 3361 kcal / Actual: 3381 kcal - macros bang on

Activity yesterday: 13.4k steps

Sleep last night: 6 hrs 26 mins - 43 mins awake

AM BW: 72.8kg (up 0.3kg from yesterday)

Pull Ups:
3, 3, 5, 4, 4, 3, 3, 2, 2, 4, 3, 3, 3, 3, 3, 3, 3 @ BW
All on maximum 2 min rests (mostly 60 seconds)

Dumbbell Rows:
4x12 @ 42.5lbs (PR)

Shrugs:
4x15, 1x12, 1x5 @ 70kg (PR)
(60 second rests)

No video today.

Weight keeps going up, but body fat is static. This, I like.

Session notes:
- I did this workout fasted first thing in the morning before the girls got out of bed. Also it had only been ~17 hours or so since the press work out and sleep was ordinary. Strength felt pretty down, not that I'm ever good with pull ups anyway.
- Took me half an hour to get through the pullups. Was hell.
- Rows and shrugs were OK. Probably should've used straps for the shrugs like Andy said, was struggling with grip by the end and forearms were rock hard, which is why I didn't quite get sets across. Oh well.
- A nice 55 minute session to start the day. This might be my last lifting session for a while, we'll see I guess. Have a fantastic day, lifters of the internet!

[BenM]

Mon 25/09: Squat + Bench Press

Food yesterday: No idea. Did not track.

Activity yesterday: 12.7k steps

Sleep last night: 7 hrs 14 mins - 34 mins awake

AM BW: 72.8kg (up 0.1kg from yesterday)

Squat:
2x5 @ 20kg
1x5 @ 45kg
1x5 @ 65kg
--- Belt on (5th hole) ---
1x3 @ 85kg
1x2 @ 100kg
1x1 @ 115kg
3x1 @ 130kg (PR... +5kg!)
2x6 @ 110kg (big rep PR.. like 12.5kg I think!)

Bench Press
2x5 @ 20kg
1x5 @ 45kg
1x3 @ 60kg
1x2 @ 70kg
1xF @ 77.5kg nup
1xF @ 76kg double nup FFS
1x1 @ 65kg
2x6 @ 60kg (equal PR)

Incline Bench
2x5 @ 20kg
1x8, 1x10, 1x9 @ 40kg

Seated Dumbbell Curl:
3x12 @ 25lbs / side

Supersetted with

Dips:
3x10 @ BW

Big video today - still uploading:
And also some gramzgoodness: #showyerfailz

It feels awfully weird to not be tracking and weighing food. But not bad. I am just scared to overeat and come back heaps heavier, as I am planning on a shortish cut when we get back.

Squeezed one more training session in, but we fly out tomorrow and I will be lucky if I get 2 sessions in in the next fortnight. So rather than starting another cycle of eights I decided to deviate from the programming, pull a bigger session and attempt some 1RMs. Basically a mish mash of whatever I felt like doing.

Session notes:
- Big squat PR. Was tough, but might have had another kilo or so in me. Back off work was exhausting (and a bit shallow, on video) but jubilant. Just wish I could stop the damn bar getting forward out of the hole! That's what's putting the extra work on my lower back for sure.
- Disappointed I missed any sort of 1 rep PR on bench. Thought I'd have at least had another kg in me the way things have been going, but probably a bit tired after squatting too. Even 65kg felt like too much to do for back off work (should've rested longer, fails are fatiguing) so I dropped weight even lower.
- Went a little lighter on the incline bench to allow for fatigue, glad I did. Bit below my best, but got some volume in.
- That pesky left forearm pain started showing up again during the curls. Got them done, slowly, stayed away from failure on dips especially.
- Pretty awesome session, took 104 minutes, and I was #rekt by the end. Could've so easily sat on my arse (or started packing, which is what the wife is doing) - gonna pack lifting shoes, hope I can find a decent gym in the UK!
- Have a great day/night all!

[slowmotion]

Nice work, Ben! I'm a week or two behind on Andy's programming, so when I read your log I know what I can look forward to!

[BenM]

Nice work, Ben! I'm a week or two behind on Andy's programming, so when I read your log I know what I can look forward to!

I am starting to be able to guess roughly what’s coming. Interesting this week - snatch grip deadlifts on squat day, don’t think he’s programmed em before since I joined.

I was glad to not do the eights but I still busted myself anyway. Bit sore this morning!

[BenM]

Thu 28/09 Bench Press

Food yesterday: No idea. Did not track.

Activity yesterday: 6.3k steps but not really

Sleep last night: Fitbit says 5hrs 7 mins but more like 8.5 hrs

AM BW: NFI

Bench Press
2x5 @ 20kg
1x5 @ 50kg
1x8 @ 57.5kg
1x6, 1x5 @ 55kg

Incline Bench (dumbbell)
2x9, 1x7 @ 20kgs / side (44lbs)

Seated Dumbbell Press:
3x8 @ 16kgs (35.27lbs) / side
1x12, 1x11 @ 14kgs (30.86lbs) / side

Seated French Press:
1x10 @ 20kg while waiting for power tower

Dips:
1x12, 4x8 @ BW

Made it to London late yesterday arvo, and was pleasantly surprised to discover there’s a commercial gym right next door to the hotel which guests can use gratis. So for the next few days it’s business as usual, almost. I’m gonna have to make some compromises to programming due to equipment availability and I also don’t want to do massive leg workouts when we’re gonna be on our feet all day doing touristy stuff.

After 2 days of travelling and 20+ hours cooped up in planes, wasn’t feeling my strongest this morning but this was a great way to kick off the day. Good chance I’ll use the machines a bit just for some fun/pumps while we’re here.

Session notes:
- Benching was a bit shit. Was supposed to do eights but I was in a squat station because the single bench station was being used, no usable spotters, and tired. Just got some sub max work in, and did the incline presses with dumbbells.
- Free weights section was pretty busy, and was also feeling self conscious, so I took pretty short breaks - ran out of gas quickly on everything and got through this session in 55 minutes.
- Have a great day everyone!

[BenM]

Fri 29/09 Deadlift

Food yesterday: No idea. Did not track.

Activity yesterday: 18.4k steps

Sleep last night: 5hrs 14 mins - 62 mins awake

AM BW: NFI

Deadlift:
1x5 @ 80kg
1x5 @ 90kg
1x3 @ 110kg
3x8 @ 117.5kg (PR; +2.5kg)

Stiff Leg Deadlift:
1x6 @ 105kg

Bent Over Rows:
1x6, 1x8 @ 52.5kg
2x8 @ 50kg
3x10 @ 47.5kg

Diverging Seated Row machine:
2x15 @ 32kg
1x15 @ 27kg

Horrible sleep last night, woke up at 4am and couldn’t get back down again. Also without tracking food, no idea if I’m eating enough but my guess is not.

On the upside, got into the gym at 6am when it opened and managed to get this weeks deadlift session done.

Session notes:
- Deadlifting eights is rough. Got a little more weight than last time but last rep was sketchy. Stupid me didn’t use the bumpers either and now I think of it I don’t think the plates were standard diameter so these were from a deficit. Also had some guys start using the squat rack behind me and I got a bit self conscious.
- Because of that plus I was tired I cut the SLDLs a bit short; this was pretty conservative.
- Rows were way below my best. Was supposed to do 6 sets of twelve. Took really short breaks.
- Was also supposed to do rear delt raises with dumbbells but because I was a pussy I went and used a machine instead.
- 50 minutes flat.

Logging this at 4:30pm, have been to Kensington Palace, the Natural History Museum, Harrods, and done 16k steps, a big chunk of it while carrying a toddler on my back. I am ducking rooted. Gonna sleep well tonight. Have a wonderful day!

[Jugrock]

Great job getting your workout done while traveling, on limited sleep, etc. I struggled with this workout too.

[BenM]

Great job getting your workout done while traveling, on limited sleep, etc. I struggled with this workout too.

Thanks J. Think I’m probably mad lifting while we’re away - doubt it achieved much strength wise but it does make me feel better about eating all the food!

I think everyone struggles with eights week especially deadlifting and squatting. My hamstrings were sore today, and I’ve done over 20k steps round London on them. Gonna sleep well tonight, and have a quieter day tomorrow, I hope.... guessing Monday will be OHP.