January 16, 2018, 09:53:03 PM

Author Topic: Juniors Road to Average  (Read 1080 times)

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #15 on: August 06, 2017, 09:21:28 PM »
5/8/17 - Prep 1, Week 4, Day 3

BW: 92.0kg

Squat
1x5 @50% (67.5kg)
1x4 @60% (80kg)
1x3 @70% (95kg)
4x2 @80% (107.5kg)
Sets went ok, felt a little off but speed was good

Medium Grip Bench Press
1x3 @50% (50kg)
1x3 @60% (60kg)
4x3 @70% (70kg)
Incredibly easy. If I had to rate using RPE it'd be less than 5-6

Dumbbell Romanian Deadlift
4x10 (56kg)
Got a really good stretch on these

Leg Extension
1x15 (Level 4)
1x12 (Level 4)

Lying T-Bar Row
3x10 (35kg)
Gym just got one of these. Safe to say I'll be using it as my row for the forseeable future

Finished up with some lateral raises again. Relatively easy workout.

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #16 on: August 07, 2017, 03:54:48 PM »
7/8/17 - Prep 2, Week 1, Day 1

BW: 92.0kg

Squat
1x3 @55% (75kg)
1x3 @65% (87.5kg)
1x3 @75% (102.5kg)
4x2 @85% (115kg)
Heaviest squats so far. Felt good overall

Bench Press
1x5 @50% (50kg)
1x4 @60% (60kg)
1x3 @70% (70kg)
5x2 @80% (80kg)
Had to use the gyms crappy bench today. Sets were still easy

Squat
1x3 @50% (67.5kg)
1x3 @60% (80kg)
1x3 @70% (95kg)
4x2 @80% (102.5kg)
Was pretty tired by this point but reps still moved well, probably better than the first round of squats

Straight-arm Pulldown
2x15 (21kg)
1x13 (21kg)

Incline DB Press
2x10 (2x20kg)
1x8 (2x20kg)
Lowered the incline a little, setting #2 on the bench

Overhead Rope Extension (Superset)
1x13 (25kg)
1x12 (25kg)
1x11 (25kg)

Cable Rope Curl
2x15 (30kg)
1x11 (30kg)

A very tiring but good workout. Took around 2hrs total which isn't too bad for my first squat sandwich

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #17 on: August 09, 2017, 03:58:16 PM »
9/8/17 - Prep 2, Week 1, Day 2

BW: 93.0kg

Deficit Deadlift
1x3 @50% (85kg)
1x3 @60% (102.5kg)
1x2 @65% (110kg)
3x1 @70% (120kg)
Moved very fast

Bench Press
1x5 @50% (50kg)
1x4 @60% (60kg)
1x3 @70% (70kg)
2x3 @80% (80kg)
3x2 @85% (85kg)
Wasn't feeling great today. Reps moved ok up until the last 2 sets where things got a little slow (I wasn't staying tight enough) and I felt fatigued throughout

Deadlift (Below Knees Off Blocks)
1x3 @60% (102.5kg)
1x3 @70% (120kg)
1x3 @80% (135)
4x2 @85% (145)
Despite not feeling great these were easy

Reverse DB Lunge
4x10 (2x10kg)
Great quad pump on these with no knee pain. Will be using next cycle

Lying Leg Curl
2x15 (25kg)

Lying T-Bar Row
2x10 (35kg)
1x8 (35kg)
Was pretty tired by this point

Overall an average session. Deads moved well, bench not so much. Accessories were ok.

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #18 on: August 11, 2017, 10:43:32 PM »
11/8/17 - Prep 2, Week 1, Day 3

BW: 93.7kg

Squat
1x5 @50% (67.5kg)
1x4 @60% (80kg)
1x3 @70% (95kg)
4x3 @75% (102.5kg)
Not much to say here. Nice and easy

Bench Press
1x5 @50% (50kg)
1x4 @60% (60kg)
1x3 @70% (70kg)
5x2 @80% (80kg)
3x2 @80% (80kg)
2x2 @85% (85kg)
Bench felt amazing today. Decided to up the weights a little for the last 2 sets

Straight-arm Pulldown
1x15 (28kg)
1x10 (28kg)
1x8 (28kg)

Incline DB Press
1x10 (2x22kg)
1x7 (2x22kg)
1x5 (2x22kg)

Overhead Rope Extension (Superset)
1x15 (25kg)
1x12 (25kg)
1x11 (25kg)

Cable Rope Curl (Superset)
1x12 (35kg)
2x9 (35kg)

Overall feeling confident going into my skills test next week. Hoping to hit some good numbers

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #19 on: August 14, 2017, 06:16:35 PM »
14/8/17 - Prep 2, Week 2, Day 1 (SKILLS TEST)

BW: 93.9kg

Squat
1x5 @50% (67.5kg)
1x4 @60% (80kg)
1x3 @70% (95kg)
2x2 @80% (107.5kg)
1x1 @90% (122.5kg)
1x1 @95% (127.5kg)
1x1 @100% (135kg)
Everything was moving very well up to this point, I knew I had some kind of PB
1x1 @~105% (140kg) PB
Felt great to hit 3 plates. Knew I had more in me though
1x1 (145kg) PB
Easy again. Was feeling very good
1x1 (150kg) PB
Was going to stop here but one of my spotters told me to keep going
1x1 (155kg) PB
Grinder. 20kg PB though which I am very happy with

Bench
1x5 @50% (50kg)
1x4 @60% (60kg)
1x3 @70% (70kg)
4x2 @75% (75kg)
Not much to say here

Went light on accessories today

Straight-arm Pulldown
2x15 (21kg)

Chest Press Machine
2x15 (42kg)
Couldn't be bothered waiting for a bench

Overhead Rope Extension (Superset)
2x15 (20kg)

Cable Rope Curl
2x15 (25kg)

Overall I couldn't be more happy with my progress on squats. 20kg in 6 weeks and my form is much better

RuneGlud

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Re: Juniors Road to Average
« Reply #20 on: August 15, 2017, 04:23:28 PM »
Congrats, this is an awsome progress, keep it up.  :)

Rember to only bump up your max by 10 kg in the next cycle. If its all well and good after 4 weeks, then you ad 10 kg more to your max going forward.

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #21 on: August 16, 2017, 04:53:46 PM »
Congrats, this is an awsome progress, keep it up.  :)

Rember to only bump up your max by 10 kg in the next cycle. If its all well and good after 4 weeks, then you ad 10 kg more to your max going forward.

Sounds good. I'll do that for my next cycle.

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #22 on: August 16, 2017, 05:04:02 PM »
16/8/17 - Prep 2, Week 2, Day 2 (SKILLS TEST)

BW: 93.7kg

Bench Press
1x5 @50% (50kg)
1x4 @60% (60kg)
1x3 @70% (70kg)
2x2 @80% (80kg)
1x1 @90% (90kg)
1x1 @95% (95kg)
1x1 @100% (100kg)
Moved decently
1x0 (105kg)
Wasn't tight enough
1x0 (105kg)
Was just too tired at this point, still happy I matched my previous best with the wider grip

Deadlift
1x3 @50% (85kg)
1x3 @60% (102.5kg)
1x3 @70% (120kg)
1x2 @80% (135kg)
1x1 @90% (152.5kg)
1x1 @95% (162.5kg)
1x1 @100% (170kg)
1x1 @105% (177.5kg) PB
Moved decently
1x0 (182.5kg)
Didn't move off the ground

DB RDL
3x10 (2x22kg)

Leg Extension
1x15 (Level 3)

Lying T-Bar Row
2x8 (30kg)

Overall I'm happy with this cycle. New PBs on squat and deadlift and matched my old PB with much better form. Excited for my next cycle which will probably be the 4 day small load.

RussianBear

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Re: Juniors Road to Average
« Reply #23 on: August 16, 2017, 08:46:11 PM »
congratz on the PR!
"For one to press a lot, one must press a lot, comrade."

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #24 on: August 17, 2017, 09:57:23 AM »

ShengWei

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Re: Juniors Road to Average
« Reply #25 on: September 01, 2017, 09:52:50 PM »
Hello,

First and foremost, congrats on the PB. Hope you reap more gains.

I hope you are able to clarify a few of more questions.

1. If i understand correctly, prep 1 is your preparation cycle and prep 2 is the competition cycle? I don't have the app and that's the term used in the excel spreadsheet.

2. From the spreadsheets, is a 6 week prep cycle followed by a 4 week competition cycle. If i understand your logs correctly, you ran a 4 week 3 day prep cycle and you test your max on the second week of prep 2?

RussianBear

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Re: Juniors Road to Average
« Reply #26 on: September 03, 2017, 01:01:01 AM »
Hello,

First and foremost, congrats on the PB. Hope you reap more gains.

I hope you are able to clarify a few of more questions.

1. If i understand correctly, prep 1 is your preparation cycle and prep 2 is the competition cycle? I don't have the app and that's the term used in the excel spreadsheet.

2. From the spreadsheets, is a 6 week prep cycle followed by a 4 week competition cycle. If i understand your logs correctly, you ran a 4 week 3 day prep cycle and you test your max on the second week of prep 2?

anything called prep. is not a comp. cycle.
Which spreadsheet are u referring to?
"For one to press a lot, one must press a lot, comrade."

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #27 on: January 12, 2018, 11:31:22 PM »
After a couple of months off I've decided I'll be running a Sheiko program again. The last 6 months or so has been crazy busy but now I've finally got time again to dedicate a couple of months to some solid programming.

Stats:
19 yo
6'5"
86kg

Lifts:
SQ - ??? (will be using 140kg as my max)
BP - 100kg
DL - 170kg

The plan is to drop a couple more kilos. I already know I'm light for my height but growing up chubby I always wanted to be lean, and I'm finally closing in on that goal. After I cut down I'm going to be spending the next 12-18 months steadily gaining weight.

I'll be running the same program as last time (Intermediate Small Load) with my own accessory work. First workout will be on Monday.

IPullSumoIEatButt

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Re: Juniors Road to Average
« Reply #28 on: January 15, 2018, 08:05:03 PM »
15/1/18 - Prep 1, Week 1, Day 1

BW: 86.2kg

Squat
1x5 @50% (70kg)
1x4 @60% (85kg)
4x3 @70% (100kg)
Back squats feeling inconsistent, not really trained them in a while

Bench Press
1x4 @50% (50kg)
1x4 @60% (60kg)
4x4 @70% (70kg)
Slow, not used to pause benching

Facepull
2x15 (30kg)
1x13 (30kg)

Cable Curl
1x12 (30kg)
1x9 (30kg)
1x8 (30kg)

Calf Press
1x12 (124kg)
Would've done 3 sets here but was being used

Overall wasn't too happy with the quality of movement here, but I kind of expected it.