At Dawn We Rage.

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Fri Sep 30, 2011 6:58 pm

Just going through some thoughts about my upcoming cycle starting on sunday. I want this one to run for longer, maybe six weeks. I'm thinking:

Bench: 7 triples
BNPP: 7 singles
Rows: 5 triples
Deadlift: 3x5
Curls: 3x5

Done three times a week. Aims by the end of the cycle will be to have done:

Bench: 90 kg x 7 x 3
BNPP: 90 kg x 7 x 1
Rows: 120 kg x 5 x 3
Deadlift: 160 kg x 3 x 5
Curls: 50 kg x 3 x 5

This is all beltless, which will be a stark contrast from training everything with a belt on the last few months. I think reaching 7 triples at 90 kg would give me a very confident 100 kg bench, maybe higher, and a few weeks peaking with a belt after hitting 160 kg x 3 x 5 deadlift should give me a belted 200 kg deadlift by the end of the year, which would be nothing short of phenomenal. Also hitting 90 kg for 7 singles beltless should give me a fairly confident 100 kg BNPP.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Sun Oct 02, 2011 3:45 pm

Workout One: Loading Period

Bench: 80 kg x 6 x 3

BNPP: 80 kg x 7 x 1

Rows: 100 kg x 6 x 3

Deadlift: 140 kg x 3 x 3

Curls: 40 kg x 3 x 5

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Re: At Dawn We Rage.

Post by Beer Jew » Tue Oct 04, 2011 4:46 pm

Workout 2: Loading Period

Bench: 82.5 kg: 4x3, 2x2

BNPP: 82.5 kg: 1,1,1,1 80 kg: 1,1,1

Rows: 105 kg: 6x3

Deadlift: 150 kg: 7x1

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Fri Oct 07, 2011 3:28 pm

Workout 3 Loading period

Did this yesterday but forgot to write it.

Bench: 80 kg x 5,5,4,4 85 kg x 2,2,2

BNPP: 80 kg x a few

Rows: 120 kg x lots of doubles

Deadlift on 20 kg plate to get used to movement: Up to 160 kg single, a few doubles with 140.


I'll be starting PL54's deadlift plan on tuesday.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Mon Oct 10, 2011 7:11 pm

BNPP: 85 kg: 10 singles

Bench: 80 kg x 4, 85 kg x 3,3,3,4,2, 90 kg x 1,1

Rows: 130 kg: 4 singles, 120 kg: 6 doubles

Deadlift ala PL54: Standing on 20 kg plate: 135 kg 3x3

Some reverse hypers

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Tue Oct 11, 2011 11:01 pm

Powerclean practice: Half an hour of triples with 60 kg and singles with 70 kg.

Beltless BNPP: 60 kg x a few. 80 kg x 1. 90 kg x 1 = beltless PR.

Finished with some intervals on the bike.

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Mickey O'neil
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Re: At Dawn We Rage.

Post by Mickey O'neil » Wed Oct 12, 2011 2:04 am

Congrats on the pr!

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Wed Oct 12, 2011 9:26 am

Mickey O'neil wrote:Congrats on the pr!
Thanks Mickey.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Fri Oct 14, 2011 2:28 pm

Coming down with something. Feeling too ill to train.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Mon Dec 05, 2011 1:51 pm

Looking over my recent logs, I've been all over the place. I'm not sure why. Not even sure how much progress I've made recently. Starting tomorrow I'm going to be hitting the basic lifts hard and heavy again. The name of the game is progression in weight with solid form to prevent injury.

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Re: At Dawn We Rage.

Post by Beer Jew » Mon Dec 05, 2011 3:28 pm

Aims to keep me focused:

These are some aims that I plan on hitting in the next few weeks. I'll need you guys to keep on my back if you see me deviating from the big hard heavy basics too much though. The caveat is that my form needs to be perfect. I may be posting some videos to keep me honest.

Squats: 110 kg: 5x5, 130 kg: 3x3, 140 kg: 1
Deficit stiff legs: 140 kg: 5x5
Deads: 170 kg x 3
T-bar: 4 plates: 4x8, DB incline: 30 kg: 4x8, DB shoulder: 30 kg: 5x5
B-Row: 100 kg: 5x5
Bench: 90 kg: 5x5, 100 kg: 3x3, 110 kg: 1
Press: 65 kg: 5x5, 70 kg: 3x3, 80 kg: 1
Dips: 15 kg: 5x5, 20 kg: 3x3, 25 kg: 1

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Tue Dec 06, 2011 7:17 pm

Began with barbell bench up to some doubles with 90 kg, but it really felt shitty. I may keep it in with some warm up sets and then singles, but it's painful so I may drop it. I have a lot of room to improve on the dumbbell bench, which isn't painful.

Squats: 110 kg: 3,3,2,1,1 (Do some more reps with 100 kg next week)
Bench: Up to 90 kg for 3 doubles
Dumbell bench: 26 kg: 10...... 28 kg: 10. These were pretty easy. Just getting a feel for it.
Dips: BW+10 kg: 5,3,3,1,1
Curls: EZ bar + 32.5 kg: 10..... EZ+25 kg: 10,10

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Thu Dec 08, 2011 11:54 pm

Good workout today. Beat previous PR's from last time I did this workout.

Incline dumbell bench: 28 kg dumbbells: 13 rep set
Military Press: 65 kg: 7 rep set
Rack pulls: (2 inch below knees): 170 kg: 7 rep set....... 140 kg: 11 rep set
Pendlay rows: 100 kg: 9 rep set....... 90 kg: 10 rep set
Close grip bench: (hands one inch apart): EZ bar + 45 kg: 16 rep set.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Mon Dec 12, 2011 6:51 pm

Squats: 100 kg: 8,8

Dips: BW+10 kg: 8,10

Chin ups: 5,3,1,1- embarrassing.

T-bar rows: bar + 90 kg: 8. I think I'm going to lower the weight on these and focus on proper form. Don't want to fuck my back up with them.

Sit ups: BW + 5 kg: 10,5

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Tue Dec 13, 2011 6:55 pm

Some faggot conditioning.

Swings: 20kg bell: 150 in ten minutes

Not sure these did anything for me except make my back feel like an elephant walked over it

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Re: At Dawn We Rage.

Post by Beer Jew » Wed Dec 14, 2011 2:30 pm

Farmers Walks. Weights in kg per hand.

40 kg: 40 feet

50 kg: 40 feet

60 kg: 40 feet

70 kg: 40 feet

80 kg: 40 feet (straps and belt for this one)

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Thu Dec 15, 2011 6:49 pm

Workout: 500m row warmup......Deadlift: 5,4,3,2,1....... Dumbell incline: 5x10.........2000m row

C2 Rower: Difficulty 4, 500m in 1:58

Deadlift: 140kg x 5, 150kg x 4, 160kg x 3, 170kg x 2, 175kg x 1

Dumbell incline bench: 30kg dumbbells: 10,10,10,9,8

C2 Rower: Difficulty 10, 2000m in 10:07

I really like the dumbell bench. The only problem is, the dumbells in my gym only go up to 40 kg. I'm pretty sure at the moment I could use the 40 kg's for maybe three reps, but when I get to using them for ten, which I should do within the next month, the only thing I can do is add reps. I guess I could balance smaller dumbbells on top and ask guys to make sure they stay balanced, but that's kind of douchey.

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Damien
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Re: At Dawn We Rage.

Post by Damien » Thu Dec 15, 2011 7:27 pm

Or you could worry about that when you can do the 40's for sets of 12 or so...
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Thu Dec 15, 2011 8:37 pm

Thats true. Won't be too long hopefully. I've got a lot of room to grow with these since I'm so new to dumbbells.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Fri Dec 16, 2011 2:00 pm

Workout: 500m row warmup........ Military Press: 5,4,3,2,1........ Chin ups: Work up to 3RM....... 1km walk at 10% incline

C2 Rower: Difficulty 4: 500m row: 1:47- PR

Press: 65kg x 5, 67.5kg x 4, 70kg x 3, 75kg x 2- PR............... 80 kg x 1- PR. Went for 82.5kg after but it turned into a bit of a push press so not counting it.

Chin ups: Worked up to bodyweight + 5kg for 2 reps. Shameful.

1 km walk at 10% incline: 10:57

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Damien
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Re: At Dawn We Rage.

Post by Damien » Fri Dec 16, 2011 4:55 pm

Congrats on the Press PR, BJ.
What's your bodyweight right now?
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Fri Dec 16, 2011 5:51 pm

Damien wrote:Congrats on the Press PR, BJ.
What's your bodyweight right now?
Thanks Damien. I'm around 91kg now.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Sun Dec 18, 2011 3:12 pm

Things were awesome today.

Workout: 500m row warmup... work up to 1RM BNPP...... 140kg deadlift, AMRAP in 30 mins

500m row

BNPP: Work up to 100 kg: Massive PR!

Deadlift: 74 reps with 140 kg in 30 mins

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Beer Jew
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Re: At Dawn We Rage

Post by Beer Jew » Fri Dec 23, 2011 1:35 pm

Back from Amsterdam. Between the three of us, over four days, we got through about 25 joints, 60 pints, 30 whisky's and two shitty strip clubs. I'm still in recovery mode.
To make matters worse, the gym closest to my house has shut for a couple of weeks, and I can't be arsed to go all the way into town to my other gym at the moment. I think for the next couple of weeks I'll just use my 20kg kettlebell, and my farmers walk bars. My sister has a membership at the virgin active around the corner from me, so I may use her membership to get a guest pass, but I'm just not feeling the gym so much at the moment.

Today I did some swings, and then used one of the one meter long farmers bars as a barbell and did some close grip floor presses, some military presses, some rows, and some touch and go deadlifts. The bar itself is a non revolving piece of 2 inch pipe.

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Beer Jew
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Re: At Dawn We Rage.

Post by Beer Jew » Tue Dec 27, 2011 5:06 pm

Military Press: 70 kg: singles and doubles up to 20 total reps

Trap bar deadlift: 140kg: 10 reps....... 180kg: 5 reps........ 210 kg: fail

Curls: EZ bar+ 30 kg: 20 total reps

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