Yet Another Training Log.....

[NickR33]

I have a similar problem, mate owns the burger shop 2min walk from my place... and they deliver

[GHOSTrun]

6/7/12

MP

bar x 20

40kg x 15

40kg x 12

40kg x 6

Incline DB BP

20kg x 20

25kg x 15

30kg x 10

DB MP

15kg x 12

15kg x 12

15kg x 12

Single arm KB rows

32kg x 10

32kg x 10

32kg x 10

Trp bar bent rows

75kg x 10

75kg x 10

85kg x 10

DB curls

20kg x 10

15kg x 10

25kg x 5

20kg x 5

15kg x 10

Side lateral raises

10kg x 10

[GHOSTrun]

9/7/12

BP

bar x 20

40kg x 20

60kg x 5

80kg x 3

102.5kg x 1 - new PB

105kg x 1 - new PB

107.5kg x 1 - new PB

80kg x 13 - new PB

80kg x 10

80kg x 8

80kg x 8

85kg x 6

70kg x 9 (reverse grip)

Single arm KB rows

32kg x 10

32kg x 10

28kg x 10

28kg x 10

DB Curls

20kg x 15

15kg x 10

15kg x 10

15kg x 7

10kg x 5

[GHOSTrun]

11/7/12

DL

60kg x 10

120kg x 3

145kg x 5

140kig x 5

135kg x 5

130kg x 5

130kg x 5

UDL's

64kg x 20

64kg x 20

64kg x 20

[GHOSTrun]

13/7/12

BP

bar x 20

40kg x 20

60kg x 27

90kg x 6

90kg x 5

90kg x 3

DB MP

20kg x 10

20kg x 14

20kg x 12

20kg x 14

20kg x 13

20kg x 12

Single Arm DB Rows

30kg x 20

30kg x 20

30kg x 20

[GHOSTrun]

16/7/12

BP

bar x 20

40kg x 20

60kg x 30 - new PB

80kg x 14 - new PB

Trap Bar Bent Rows

75kg x 12

85kg x 12

85kg x 15

85kg x 12

85kg x 10

[GHOSTrun]

23/7/12

BP

bar x 20

40kg x 20

60kg x 10

80kg x 12

100kg x 2

80kg x 7 (RG)

Something doesn't feel right, I can hold the weight fine, I can lift the weight fine, but the pain in my forearms is excruciating. This has been happening for weeks now, I think I should get an xray or something.. starting to think I might have stress fractures in my forearms :S

*I only have 7.5" wrists, joints are tiiinnnyyy which means those bones are probably tiny as well, wouldn't surprise me if ^ is the case

[GHOSTrun]

Tonight was one of those nights that makes me remember why I love training...

25/7/12

SQ

bar x 10

40kg x 10

70kg x 10

90kg x 10

120kg x 10

150kg x 7 - new PB

150kg x 5

150kg x 5

150kg x 5

150kg x 5

150kg x 3

150kg x 2

152.5kg x 2

155kg x 2

157.5kg x 2

160kg x 1, went for a 2nd but missed it halfway up, well and truly gassed.

[GHOSTrun]

27/7/12

BP

bar x 20

40kg x 20

60kg x 10

80kg x 10

80kg x 11

80kg x 9

80kg x 9

80kg x 8

80kg x 7 (RG)

60kg x 20

I tried some wrists wraps tonight. I think they did make a difference but my wrists and forearmss till hurt like crazy.

Vid of me pushing out some reps at the end

http://www.youtube.com/watch?v=3V0QiuzNE48

[SRS13]

Whats the reasoning behind doing only doing one exercise numerous times? Why aren't you doing more or different exercises? Understand they are the compound movements but why only one of them? Also why such high reps for some of them? Is that the PTC training regime??

[GHOSTrun]

Whats the reasoning behind doing only doing one exercise numerous times? Why aren't you doing more or different exercises? Understand they are the compound movements but why only one of them? Also why such high reps for some of them? Is that the PTC training regime??

Mainly time and lack of energy really.

How I train is not a PTC thing and there isn't really a PTC way to train as such, everyone who trains there trains differently, but, has the basic ideal of getting bigger faster stronger fitter etc - so definitely more function over looks so to speak.

The way I train is loosely based around this,

Monday

Pressing and Rows

- flat bench normal

- flat bench reverse grip

- flat bench close grip

- single arm kettlebell or dumbell rows

- trap bar bent rows

Wednesday

Squats

Friday

- pressing with dumbbells on military, incline and flat

- single arm kettlebell or dumbell rows

- trap bar bent rows

But what I find is I would like to do so much more than I do but I'm either too tired, to sore or run out of time, so I only get a limited amount of stuff in, and the stuff I do get in is largely what I enjoy the most (squats and bench).

The reason for squats on wednesday once a week is because it takes 5 days for my legs to fully recover. During the week I have a desk job but on the weekends I run a lawn mowing business and I need to be able to move, so I need to be somewhat recovered by the weekends lol. The reason I only do squats on Wednesday is because after squats I'm buggered, there is nothing left in the tank. These squat sessions normally go for 1.5hrs because I need 4-6mins rest between sets.

I'd like to do more deadlifting but it doesn't really fit in with my lifestyle, mainly because the toll it takes on my body is very high and recovery time from big sessions is 7 days+, (not helped by the fact of 2 bulging discs in my lower back).

My long term goals are a 200kg raw squat at 80kg bodyweight, and benching over 100kg for 10+ reps, so that's pretty much why I do a lot of bench, squat, and rows (but not as much as I should).

The reason for reps is because I've been training for a few years now and I'm only starting to learn what it takes to make my body grow. Obviously there's no right way to train for everyone, everyone's body responds differently. With my bench and squat I've tried outright strength orientated programs which is basically low reps lots of sets high weight etc, (low-medium volume overall), and never really had much progress with them. My bench and squat only started moving when I started building up lots of reps and lots of sets. I call this the sledgehammer approach, because basically there's no way you cannot grow from it. It may take longer than a specific strength program but to me it's also a safety net in that the doing so much volume builds conditioning and gives you room for error; that is the weight your working with is heavy but you're in a good state to not break yourself if you come out the groove during a lift. (I find it hard to explain my ideas, everyone has their own opinion so I wouldn't be surprised if someone turns around and says "wtf are you talking about"), but the bottom line is my bench and squat never really progressed for years when I first started training and tried many different programs, but now they are, and more importantly I really enjoy my training now.

Edited July 27, 2012 by GHOSTrun

[TTT]

good work Mike.

Have a look into Smolov Jr for Bench if you want a change and some more volume.

it goes for 3 weeks and you bench 4 times a week.

I've got it as a spreadsheet which fills out the reps and sets and weight for you once you put in your current 1rm if you want it.

I've got my last session tonight on the 3rd week.

Bit painful.

I'll see if it has had any strength benefits at Bust a nut II in a few weeks.

[GHOSTrun]

30/7/12

DB MP

20kg x 20

20kg x 16

20kg x 16

25kg x 8

25kg x 6

25kg x 8

30kg x 3

20kg x 16

Trap Bar Bent Rows

75kg x 20

75kg x 20

BP

60kg x 20

80kg x 8

Highpulls (KB)

40kg x 15

40kg x 15

[GHOSTrun]

5/8/12

BP

bar x 20

40kg x 20

60kg x 10

90kg x 9 - new PB

90kg x 7

90kg x 5

80kg x 5 (reverse grip), came out the groove big time on the first rep, sapped a lot of strength

60kg x 16

Trap Bar Bent Rows

95kg x 10

UDL's

64kg x 30

http://www.youtube.com/watch?v=BVKJnBjGbUo

http://www.youtube.com/watch?v=wCFfZXVXUVk

Edited August 6, 2012 by GHOSTrun

[NickR33]

how's the wrists/forearms?

[GHOSTrun]

how's the wrists/forearms?

The wrist wraps defintely take a lot of pressure off the wrists. They haven't been hurting as much since I've been wearing them, but I also haven't been doing as much bench in the last 2 weeks, so I think giving them some time off is paying off

[GHOSTrun]

8/8/12

Squat

bar x 10

40kg x 10

70kg x 10

90kg x 10

125kg x 20 - new PB

160kg x 2

160kg x 1

165kg x 1

140kg x 5

Edited August 8, 2012 by GHOSTrun

[GHOSTrun]

20/8/12

BP

Bar x 20

40kg x 20

60kg x 10

90kg x 6

90kg x 6

90kg x 6

100kg x 2

100kg x 1

80kg x 10

60kg x 15

60kg x 23

DL

70kg x 5

120kg x 5

150kg x 2

180kg x 1 - new PB

Edited August 20, 2012 by GHOSTrun

[GHOSTrun]

27/8/12

Deficit DL

70kg x 5

127.5kg x 5

127.5kg x 5

127.5kg x 5

TBBR

80kg x 10

80kg x 10

80kg x 10

DB BP

20kg x 10

25kg x 10

30kg x 10

30kg x 10

30kg x 10

DB Curls

15kg x 10

15kg x 10

15kg x 10

Planks

3 x 60sec...fuuurrrrkkkk, I'd rather do 20rep squats seriously..

[GHOSTrun]

31/8/12

BP

73.5kg x 5

73.5kg x 5

73.5kg x 5

73.5kg x 5

73.5kg x 5

Floor Press

80kg x 5

80kg x 5

80kg x 5

TBBR

82.5kg x 10

82.5kg x 10

82.5kg x 10

Lying Tricep Extension (DB)

10kg x 10

10kg x 10

10kg x 10

DB Flys

10kg x 10

10kg x 10

10kg x 10

KB Swings

40kg x 12

40kg x 12

40kg x 12

40kg x 12

40kg x 12