July 20, 2019, 05:33:48 PM

Author Topic: Matty's training log  (Read 16813 times)

Matty_pee

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Re: Matty's training log
« Reply #45 on: March 16, 2015, 09:04:59 AM »
Sheiko prep3, week4 day 4

Total volume 3555Kg's.

Very fast very casual, listened to university lectures while completing.
1 Deadlift
100 kgs x 4 reps
120 kgs x 4 reps
140 kgs x 3 reps
160 kgs x 2 reps
160 kgs x 2 reps
160 kgs x 2 reps
160 kgs x 2 reps
1 and one half deadlifts, sheiko style

2 Seated Barbell Military Press
65 kgs x 3 reps
65 kgs x 3 reps
65 kgs x 3 reps
65 kgs x 3 reps
65 kgs x 3 reps

3 Pull-Up
6 reps
6 reps
6 reps
6 reps
6 reps

Matty_pee

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Re: Matty's training log
« Reply #46 on: March 16, 2015, 09:08:31 AM »
sheiko prep 3, week 5, day 1

total volume 7860KG

1 Bench Press
60 kgs x 5 reps
70 kgs x 4 reps
80 kgs x 3 reps
90 kgs x 3 reps
90 kgs x 3 reps
90 kgs x 3 reps
90 kgs x 3 reps

2 High-bar Squat
80 kgs x 5 reps
100 kgs x 5 reps
120 kgs x 3 reps
137.5 kgs x 2 reps
137.5 kgs x 2 reps
137.5 kgs x 2 reps
137.5 kgs x 2 reps

3 Bench Press
60 kgs x 4 reps
70 kgs x 4 reps
80 kgs x 4 reps
80 kgs x 4 reps
80 kgs x 4 reps
80 kgs x 4 reps

4 Good Morning
60 kgs x 5 reps
60 kgs x 5 reps
60 kgs x 5 reps
60 kgs x 5 reps
60 kgs x 5 reps

5 Dumbbell Lateral Raise
5 kgs x 12 reps
5 kgs x 12 reps
5 kgs x 12 reps
5 kgs x 12 reps
5 kgs x 12 reps
feel like my delts are falling behind compared to my chest.

Matty_pee

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Re: Matty's training log
« Reply #47 on: March 18, 2015, 07:46:28 AM »

Total volume: 5360kg

last week of the prep phase before I drop into the comp cycle.
Looking forward to giving my body a bit of a break.


Deadlift
100 kgs x 5 reps || Deficit: 7 cms
120 kgs x 3 reps || Deficit: 7 cms
130 kgs x 3 reps || Deficit: 7 cms
140 kgs x 3 reps || Deficit: 7 cms

2 Bench Press
60 kgs x 5 reps
70 kgs x 4 reps
80 kgs x 3 reps
85 kgs x 2 reps
85 kgs x 2 reps
85 kgs x 2 reps
85 kgs x 2 reps

3 Rack Pull (Below the Knee)
140 kgs x 3 reps
160 kgs x 3 reps
180 kgs x 2 reps
180 kgs x 2 reps
190 kgs x 1 reps
190 kgs x 1 reps
190 kgs x 1 reps

Matty_pee

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Re: Matty's training log
« Reply #48 on: March 23, 2015, 03:30:26 PM »
Got a few entries inbound :D
Fridays session:

Total Volume 8065KG
1 High-bar Squat
85 kgs x 5 reps
100 kgs x 4 reps
120 kgs x 3 reps
137.5 kgs x 2 reps
137.5 kgs x 2 reps
137.5 kgs x 2 reps
137.5 kgs x 2 reps

2 Bench Press
60 kgs x 6 reps
70 kgs x 6 reps
77 kgs x 6 reps
77 kgs x 6 reps
77 kgs x 6 reps
77 kgs x 6 reps
77 kgs x 6 reps

3 High-bar Squat
100 kgs x 3 reps
110 kgs x 3 reps
130 kgs x 3 reps
130 kgs x 3 reps
130 kgs x 3 reps
130 kgs x 3 reps

4 Fly
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps

5 Pull-Up
6 reps
6 reps
6 reps
6 reps
6 reps

Matty_pee

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Re: Matty's training log
« Reply #49 on: March 23, 2015, 03:31:12 PM »
Just some bench press

total volume 5810kg
1 Bench Press
80 kgs x 10 reps
80 kgs x 10 reps
80 kgs x 10 reps
80 kgs x 10 reps
80 kgs x 10 reps

2 Curl
20 kgs x 10 reps
30 kgs x 10 reps
35 kgs x 10 reps
40 kgs x 10 reps
40 kgs x 8 reps
40 kgs x 6 reps   

Matty_pee

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Re: Matty's training log
« Reply #50 on: March 23, 2015, 03:32:54 PM »
Total volume: 6495

This session was today.

I realised today that for some reason my spreadsheet had 170kg in the max area, so I've been going too soft in my squatting for the last couple of months.

I think I changed it to turn the pressure off for a single session I didnt feel good in and then lost track of that change.

Sheiko Comp W1D1

1 Bench Press
60 kgs x 5 reps
70 kgs x 5 reps
85 kgs x 3 reps
95 kgs x 2 reps
95 kgs x 2 reps
95 kgs x 2 reps

2 High-bar Squat
70 kgs x 5 reps
110 kgs x 4 reps
130 kgs x 3 reps
150 kgs x 3 reps
150 kgs x 3 reps
150 kgs x 3 reps
150 kgs x 3 reps   

3 Bench Press
60 kgs x 5 reps
70 kgs x 4 reps
80 kgs x 3 reps
90 kgs x 2 reps
90 kgs x 2 reps
90 kgs x 2 reps
90 kgs x 2 reps
'
4 Fly
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps

Matty_pee

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Re: Matty's training log
« Reply #51 on: March 26, 2015, 03:18:07 PM »
sheiko comp cycle, w1d2

1 Deadlift
100 kgs x 3 reps || Deficit: 7.5 cms
120 kgs x 3 reps || Deficit: 7.5 cms
140 kgs x 2 reps || Deficit: 7.5 cms
140 kgs x 2 reps || Deficit: 7.5 cms

2 Bench Press
60 kgs x 5 reps
70 kgs x 4 reps
80 kgs x 3 reps
90 kgs x 3 reps
90 kgs x 3 reps
90 kgs x 3 reps
90 kgs x 3 reps

3 Rack Pull (Below the Knee)
120 kgs x 3 reps
140 kgs x 3 reps
160 kgs x 2 reps
160 kgs x 2 reps
180 kgs x 1 reps
180 kgs x 1 reps
180 kgs x 1 reps

Matty_pee

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Re: Matty's training log
« Reply #52 on: March 28, 2015, 12:47:32 AM »
Sheiko comp W1d3

Total Volume: 7182Kg

Feels pretty good. I did fail a squat though, whcih was pretty shocking.

1 High-bar Squat
70 kgs x 5 reps
110 kgs x 3 reps
130 kgs x 3 reps
150 kgs x 2 reps
150 kgs x 2 reps
160 kgs x 1 reps
160 kgs x 1 reps
tried to do 3 singles, gave the last one a go in low bar and failed in the hole.

2 Bench Press
60 kgs x 5 reps
70 kgs x 3 reps
80 kgs x 3 reps
90 kgs x 2 reps
90 kgs x 2 reps
95 kgs x 2 reps
95 kgs x 2 reps
95 kgs x 2 reps
90 kgs x 2 reps
90 kgs x 2 reps
3 Fly
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps

4 EZ-Bar Skullcrusher
32 kgs x 9 reps
32 kgs x 9 reps
32 kgs x 9 reps
32 kgs x 9 reps

5 Good Morning
80 kgs x 5 reps
80 kgs x 5 reps
80 kgs x 5 reps
80 kgs x 5 reps

Matty_pee

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Re: Matty's training log
« Reply #53 on: March 30, 2015, 06:50:06 AM »
sheiko comp W2D1

total volume 3490kgs

This was an amazingly easy session. I will have to be careful to not get fat after eating to match my volume the last several months.

1 High-bar Squat
90 kgs x 3 reps
110 kgs x 3 reps
130 kgs x 3 reps
140 kgs x 2 reps
140 kgs x 2 reps
140 kgs x 2 reps
2 Bench Press
60 kgs x 5 reps
70 kgs x 3 reps
80 kgs x 3 reps
85 kgs x 2 reps
85 kgs x 2 reps
85 kgs x 2 reps
3 Fly
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps
5 kgs x 20 reps

Matty_pee

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Re: Matty's training log
« Reply #54 on: April 08, 2015, 01:50:42 PM »
Hi guys,

I took a week off logging because I was finding it fruistrating.

Kept working out tho - only thing to report that I failed a 200KG pull that was forecast by the program.
Dangit.

Anyway, this was todays work:
Sheiko Comp w3d2

Total volume ~7600KG

1 Deadlift
110 kgs x 5 reps
120 kgs x 3 reps
140 kgs x 3 reps
150 kgs x 2 reps
150 kgs x 2 reps
150 kgs x 2 reps
up to knees.

2 Bench Press
60 kgs x 5 reps
70 kgs x 3 reps
80 kgs x 3 reps
90 kgs x 2 reps
90 kgs x 2 reps
95 kgs x 1 reps
95 kgs x 1 reps
95 kgs x 1 reps
100 kgs x 1 reps

3 Deadlift
110 kgs x 3 reps
120 kgs x 3 reps
140 kgs x 3 reps
160 kgs x 2 reps
160 kgs x 2 reps
160 kgs x 2 reps
160 kgs x 2 reps

4 Kneeling Ab Roller
8 reps
8 reps
8 reps

5 Pull-Up
6 reps
6 reps
6 reps
6 reps

6 Curl
40 kgs x 8 reps
40 kgs x 8 reps
40 kgs x 8 reps
40 kgs x 8 reps
40 kgs x 11 reps

Matty_pee

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Re: Matty's training log
« Reply #55 on: April 26, 2015, 08:34:43 AM »
Hi guys,

I didn't log my comp cycle because it was so boring and easy to hit the exactly prescribed reps.

Results:

I think I detrained during the 5 weeks off. Either that or i didnt build up enough fatigue to make a 5 week taper necessary.

I hit a GRINDY 110KG bench. - I hit this easily during the mid-program skills test.
hit a 170kg high-bar squat, which is a small PR for highbar, although I couldnt tell you how much, and I was hitting 140 for 5's november last year.
I didnt attempt a deadlift PR because I was in an absolutely mad mood about my bench getting weaker.
Overall my percentages were dropping fast during the comp cycle, but the perceived effort on heavy-ish attempts seemed to go up.

I think I will run a sheiko program again, but during the comp cycle I will be doing more work over 90%, as the unique feeling of this heavy weight after doing ~70% for so long is part of what made my attempts so hard. I'm not as experienced as most sheiko trainees, so its probably easier for my skills to get sloppy.
My bodyweight went down, which further complicates being able to tell what happened.

I have a copy of roberts modified hypertrophy program and will be running that.
I've chosen to inflate my maxes by ~10-15KG on each lift because I feel if I had run my comp cycle better and not lost weight thats what my comp results would have been.
I also want to be doing over 10,000Kg every workout.

Todays work:

Sheiko Hypertrophy W1D1
1 Front Squat
60 kgs x 4 reps
80 kgs x 4 reps
95 kgs x 4 reps
95 kgs x 4 reps
95 kgs x 4 reps

2 Bench Press
60 kgs x 5 reps
70 kgs x 4 reps
85 kgs x 3 reps
90 kgs x 2 reps
90 kgs x 2 reps
90 kgs x 2 reps
90 kgs x 2 reps

3 High-bar Squat
100 kgs x 3 reps
125 kgs x 3 reps
140 kgs x 2 reps
140 kgs x 2 reps
140 kgs x 2 reps
140 kgs x 2 reps

4 Kneeling Ab Roller
10 reps
10 reps
10 reps

5 Push Up
10 reps
10 reps
10 reps
10 reps
10 reps

6 Curl
20 kgs x 20 reps
30 kgs x 11 reps
30 kgs x 10 reps
30 kgs x 10 reps

Robert Frederick

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Re: Matty's training log
« Reply #56 on: April 27, 2015, 04:45:22 PM »
Maybe you could try one of the other comp variations next time. I think those are in the weekly loading sticky. All you do is move the weeks around so the patterns match up.

Matty_pee

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Re: Matty's training log
« Reply #57 on: April 28, 2015, 09:04:51 AM »
Thanks Robert, I will try a different one next time.

Today I worked out again but did the wrong session as I looked at the wrong tab. haha.

Sheiko Hypertrophy W1D2

1 Deadlift
110 kgs x 3 reps || Deficit: 10 cms
132 kgs x 3 reps || Deficit: 10 cms
150 kgs x 2 reps || Deficit: 10 cms
150 kgs x 2 reps || Deficit: 10 cms
150 kgs x 2 reps || Deficit: 10 cms
150 kgs x 2 reps || Deficit: 10 cms

2 Bench Press
60 kgs x 3 reps || Chains: 15 kgs
70 kgs x 3 reps || Chains: 15 kgs
85 kgs x 3 reps || Chains: 15 kgs
90 kgs x 2 reps || Chains: 15 kgs
90 kgs x 2 reps || Chains: 15 kgs
90 kgs x 2 reps || Chains: 15 kgs
90 kgs x 2 reps || Chains: 15 kgs

3 Rack Pull (Below the Knee)
130 kgs x 3 reps
150 kgs x 3 reps
170 kgs x 3 reps
170 kgs x 2 reps
my blocks broke :(

4 Pull-Up
10 reps
10 reps
10 reps
10 reps
10 reps
5 Bodyweight Dip
10 reps
10 reps
10 reps
10 reps
10 reps

6 Good Morning
50 kgs x 5 reps
50 kgs x 5 reps
50 kgs x 5 reps
50 kgs x 5 reps
50 kgs x 5 reps