JamesF training log

[JamesFazz]

Saturday, 21 September 2024
- Back Squat: 95 x 6 x 4 (add +5kg)
- Strict Press: 59 x 1, 62 x 1, 64 x 1 (PR)
- Machine Shoulder Press (close): 37.5 x (10, 9) & 35.0 x (8, 7).
- Chin Ups: BW+5 x 8 x 3 (add +2.5kg)
- IYT Raises: 4 x (15, 10, 10)
- DB Step Ups: 18 x 15 x 3 (add +2.0kg).

Week 1 of new training block, based heavily on Andy Baker's KSC Method for RAW Powerlifting. Lots of bodybuilding accessories is a welcome change of pace psychologically and I've noticed I have an imbalance right to left side when unilaterally shoulder pressing which the high-volume machine press should remedy.

Reintroducing Back Squats slowly (4 sets of 4-6 reps) but if they go well I will aggressively add weight each week.

Going to start switching to Press 2.0 now too.

Back Squat https://youtube.com/shorts/Fy7mPdXL3...Yp3Mo0v5xF95Go.

[notacrossfitter]

Squats looked solid, why not unilateral DB work if there’s imbalance to correct?

[JamesFazz]

Squats looked solid, why not unilateral DB work if there’s imbalance to correct?

Appreciate the feedback!

On reflection I think you're right - the machine at the gym does have each arm operate independently but I do believe the DB Incline Press should correct the imbalance more effectively. Will make the change next Saturday.

[JamesFazz]

Wednesday, 2 October 2024
- Front Squats: 110x3, 102.5x5x4 (add +2.5kg)
- Press: 50x5x5 (add +1kg)
- CG Bench: 60x3x8, 54x12 (add +2kg)
- Seated Cable Row: 77x3x8 (add +2kg)
- DB Bulgarian Split Squat: 16x2x12. (add +2kg)

It’s been an absolutely exhausting week at work, hence the unusual workout on Wednesday. Warming up to Front Squat I felt no enthusiasm whatsoever but as is often the case, once you get going it’s not so bad. The Squats felt relatively easy.

Press went well though I need to take slightly longer breaks after the early sets as I was fatiguing badly by the later sets. Three to four minutes should do it. Might improve after a few weeks of 5x5 though.

CG Bench and Rows felt fine. I am benching with my press grip (immediately outside the smooth) which is humbling.

The Bulgarians felt too easy, so definitely need to increase the load - I’ll explore using a barbell rather than dumbbells next week because I can see dumbbells contributing too much instability as they get heavier.

[JamesFazz]

Saturday, 5 October 2024
- Back Squat: 100 x 6 x 4 (add +5kg)
- Strict Press: 55 x 3 x 3 (add +1kg)
- DB Shoulder Press: 18 x 10 x 5 (add +2kg)
- Chin Ups: BW+8 x (8, 8, 6) (add +1kg)
- IYT Raises: 4 x 15 x 3 (add +1kg)
- DB Step Ups: 24 x 15 x 3 (add +4kg).

Session felt better than last week despite the loads increasing, indicating adaption to the higher volumes. First two squat sets felt a clunky, but I only did a very quick warm up, so should be a bit more thorough next time. Once I was in the groove the weight moved well so I will continue to aggressively increase the load.

[notacrossfitter]

I can never get comfortable with unilateral leg work, just feels wrong… I like step ups though, what’s the height on those?

[JamesFazz]

I can never get comfortable with unilateral leg work, just feels wrong… I like step ups though, what’s the height on those?

I have some imbalances with my knees as a consequence of years of wrestling and the unilateral work is really helping remedy the same. Seems like I have a lot of wear and tear on the body to sort out! I won't keep in the unilateral work forever but for now it is definitely showing some dividends and value. Incidentally I high bar squat & front squat because of the sporting background and not because I think they are in any way generally superior.

Stepping up to the top of a competition bench pad, so I'd eyeball it about 16". If you keep a very upright torso, you really feel it in your quads, if you let your torso lean forward, its more in the glutes.

For Step Ups I like 2-3 sets to failure in the 10-15 rep range whereas for Bulgarian Split Squats, I like 2 sets of 6-8 reps and heavy: lower reps because the movement is more unstable and also because the DOMs can be pretty brutal after so two sets is plenty.

If I didn't have a specific purpose for the unilateral work, I'd just hack squat honestly and that would still be my long-term plan (though I would need to change gyms first as the hack squat at my current gym is terrible).

[JamesFazz]

Tuesday, 8 October 2024
- Front Squats: 105 x 4 x 6 (add +2.5kg)
- Press: 51x5x5*
- CG Bench: 62x8,8,7, 54x11 (add +1g)
- Seated Cable Row: 79x3x8 (add +2kg)
- DB Bulgarian Split Squat: 20x8,10 (add +2kg).

* I’ll decide whether to increase the load depending on how Saturday goes. This 5x5 was at 79% of 1RM and was challenging. I’m not opposed to repeating once before moving up, you only increase the load every other week on Texas Method for example.

Good solid session, nothing much to report. Missed two reps on the CG Bench so moving to micro-loading to keep the weight moving up.

Front Squat: Road to 140: Front Squats Week 20 - YouTube

[JamesFazz]

Saturday, 12 October 2024
- Back Squat: 105 x 6 x 4 (add +2.5kg)
- Press: 56 x 3 x 3 (add +1kg)
- DB Shoulder Press: 20 x (10, 10, 9, 8, 8) (add +2kg)
- Chin Ups: BW+10 x (8, 8, 6) (add +1kg)
- IYT Raises: 5 x (12, 12, 10)
- DB Step Ups: 28 x (15, 15, 10).

Very happy with this session.

Back Squats started to feel somewhat challenging with some slowing of bar speed. I'll move to adding 2,5kg per week now and when that pace becomes hard to keep up, will switch to 4x5. For now its more important to keep the weight on the bar increasing week to week.

Press felt great. I've not really been able to get the dynamic start figured out, but have found that placing the bar on my upper chest, rather than front delts (as in a front squat) and pushing my hips forward to start the movement do still help me Press more load. This weight felt better than last week so definitely moving up again. DB Shoulder press moved well and the load will increase.

I mis-remembered the planned load increase for the Chin Ups, adding +2kg rather than +1kg. Nevertheless, I hit three sets in the prescribed rep range so will continue to increase load.

IYT Raises and DB Step Ups went well but were very fatiguing. I'll keep the load static for now and aim to add some more reps first.

Back Squat: Back Squats 105.0 x 6 12.10.24 - YouTube

[notacrossfitter]

Solid couple of sessions, keep up the good work!