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Blaine - Training and Diet log

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Started 1 year ago by Blaine
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Blaine

Member
Posts: 407

Back Squat
20kgx8reps
40x5
60x5
90x3
110x2
120x1
130x1

140
1-1-1-1-1-1

140
1-1-1-1-1-1

140
1-1-1-1-1-1

140
1-1-1-1-1-1

1rm now on friday. 160kg is the goal.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 16, 2012 - 12:47 PM #
Blaine

Member
Posts: 407

Snatch pulls - emphasis on snappy hip drive

3x4 - snatch pulls

Box jumps - 3x4
Chin ups - 1x8, 1x6, 1x3...wasn't arsed and gave up

Barbell rows - 5x10 - 50kg
Cable tricep pulldown- 5x10

Prone reverse flys - 5x10 - 8kg
Alternate bicep curls - 5x10 - 10kg
Alekna - 5x45seconds

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 17, 2012 - 09:19 PM #
Blaine

Member
Posts: 407

strict press

20x10
30x5
40x3
50x1
55x7
65x2
45x13
35x16

Chins
2x8
1x6

Face Pulls 5x10
Front Raise = stopped after 2nd set shoulder was hurting

DB Alternate Curls 5x10ea 10kg
Lateral Raise 5x8 - shoulder was hurting sotight

Scap circuit - 4 position x 30 fast reps in each position

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 19, 2012 - 08:54 PM #
Blaine

Member
Posts: 407

160kg 1rm back squat. 5kg increase in 3 weeks. Happy.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 20, 2012 - 06:02 PM #
Harrison

Forever Smolov
Posts: 3,122

5kg in 3 weeks, really nothing special for the work you put in.

still good its up though, I thought you would have got more out of it though.

"cut down on the cardio jackass."

April 21, 2012 - 08:46 PM #
Blaine

Member
Posts: 407

hmmma number of factors could have affected the 1rm lift.

2 assignment hand ins on thursday. didnt sleep at all tues or wed night. Didnt get a lot on thursday either due to coaching early on the friday too.

I'm happy with that.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 21, 2012 - 10:14 PM #
Blaine

Member
Posts: 407

21/4/12

Prone row - 45kg - 3x10
Cable int+ext rotations - 3x10 each rotation and side
Chest Stretch - 3x30s

Prone T,Y,W shoulder circuit 3x10 each position - 2kg
Scap push ups - 3x10 - 2kg
DB shoulder retractions - 8kg

Stability ball stir the pot - 2x30s
Dn single arm get ups - 2x30s - 8kg
Hip Thrusts - 2x10 - 80kg

23/4/12
160 1rm = squats up to 145kg

Back Squat
20kgx8reps
40x5
60x5
80x3
100x3
120x1
130x1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 23, 2012 - 05:33 PM #
Blaine

Member
Posts: 407

Snatch pulls - emphasis on snappy hip drive

3x4 - snatch pulls - these where hard and slow. Not surprising since I haven't trained any pulling work in 4 weeks.

Box jumps - 3x4
Chin ups - 1x8, 1x7, 1x4...wasn't arsed and gave up

Barbell rows - 5x10 - 50kg
Cable tricep pulldown- 5x10
Prone reverse flys - 5x10 - 8kg
Alternate bicep curls - 5x10 - 2x10kg, 3x8kg did these as a quadset, 30secs rests between. Gym was closing.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 24, 2012 - 09:01 PM #
Blaine

Member
Posts: 407

strict press

20x10
30x5
40x3
50x1
55x8
65x3
45x12
35x13

Chins
3x8

Face Pulls 5x10
Rotator Int+Ext 5x10
Alt hammer curls 5x10
Chest Stretch 5x30s

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 26, 2012 - 10:07 PM #
Blaine

Member
Posts: 407

Back Squat
20kgx8reps
40x5
60x5
80x3
100x3
120x1
130x1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

April 27, 2012 - 03:57 PM #
Blaine

Member
Posts: 407

Back Squat
20kgx8reps
40x5
60x5
80x3
100x3
120x1
130x1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

Can't wait to finish this bullshit. I doubt my 1rm will go up again.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 1, 2012 - 11:02 AM #
MongSquat

Mmmmm
Posts: 1,408

What a dumb way of training, sports science making programmes and training deliberately obtuse since 1908.

May 1, 2012 - 11:36 AM #
Yusef

Editor
Posts: 3,162

You are a patient man, Blaine.

"metal is just gabba for pansies" - Harrison

May 1, 2012 - 11:42 AM #
Blaine

Member
Posts: 407

It's very boring and tedious. Every session is dogshit hard with minimal signs of progression. I'm happy ive tried it, at least I know I would never program it.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 1, 2012 - 12:50 PM #

1 like (Harrison)
Blaine

Member
Posts: 407

Chins
1x8
1x9
1x7

Box jumps 3x4

Alt DB bent over row 4x8es
TRX reverse fly 4x8
Narrow decline push ups 4x15

Core

Plank push up 2x20
Side plank hip drop 2x20es
Plank march 2x12
Elbow touches 2x6es
TRX rollout to Fly 4x8. Quadset. All 3sec eccentrics fast concentrics. 90sec rest between each set.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 1, 2012 - 09:12 PM #
Blaine

Member
Posts: 407

Wide Grip Pulls ups (light band) - 4xMAX (10,9,9,8)
DB Curl and Press - 4x8 - 9kgDB
Lat PullOver - 4x8 - 20kg
Reverse Fly to Lateral Raise drop set - 4x8 - 9kg/6kg
Quadset. All 3sec eccentrics fast concentrics. 90sec rest between each set.

Core
Push Up to Elbow touch - 2x12
Side Plank Leg Raises - 2x30a
Single Leg Hip Thurst - 2x12es
Hand Walkouts - 2x8

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 3, 2012 - 12:04 PM #
Harrison

Forever Smolov
Posts: 3,122

you should just run smolov base cycle. comparatively it will be a breeze and your squat will be up 10-15kg.

"cut down on the cardio jackass."

May 3, 2012 - 12:23 PM #

1 like (Yusef)
Blaine

Member
Posts: 407

I'll make a decision soon. ive 3 sessions of this study to do followed by 1RM and a few assignments. Il take a week off and then program. Most likely back into olympic lifting.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 3, 2012 - 12:26 PM #
Harrison

Forever Smolov
Posts: 3,122

even better, when you gonna snatch 100?

"cut down on the cardio jackass."

May 3, 2012 - 12:27 PM #
Blaine

Member
Posts: 407

Never!!

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 3, 2012 - 02:03 PM #
Blaine

Member
Posts: 407

Back Squat
20kgx8reps
40x5
60x5
80x3
100x3
120x1
130x1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

Felt shit before the session, and the session reflected that. A lot of the reps where spotted. Havent slept well all week and have had numerous hours this week reading and infront of the laptop with assignment. Feeling drained. Weekend of rest, squat on tuesday.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 4, 2012 - 06:07 PM #
Blaine

Member
Posts: 407

Back Squat
20kgx8reps
40x5
60x5
80x3
100x3
120x1
130x1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

1RM next tuesday.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 8, 2012 - 07:19 PM #
Blaine

Member
Posts: 407

Alt DB bent over row 4x8es
TRX reverse fly 4x8
Narrow decline push ups 4x15
TRX rollout to Fly 4x8

Core

Plank push up 1x20
Side plank hip drop 1x20es
Plank march 1x12
Elbow touches 1x6es
Quadset. All 3sec eccentrics fast concentrics. 90sec rest between each set.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 10, 2012 - 09:23 AM #
Blaine

Member
Posts: 407

Back Squat
20kgx8reps
40x5
60x5
80x3
100x3
120x1
130x1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

145
1-1-1-1-1-1

Wide Grip Pull Ups - red band - Max reps - 4 sets - 12, 10, 10, 9
Lat Pullovers - 25kg - 4 x 8
DB Curl to Press - 10kg - 4 x 8
Front Raise to Lateral Raise - 5kg - 4x8 each

all reps - 3 second eccentric and fast concentric.
biceps occluded through all reps with a theraband

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 11, 2012 - 04:03 PM #

1 like (Yusef)
MongSquat

Mmmmm
Posts: 1,408

Blaine said:

DB Curl to Press - 10kg - 4 x 8
Front Raise to Lateral Raise - 5kg - 4x8 each

Calm down with those dumbbells your gonna blow the fuck up shifting tin like that.

May 11, 2012 - 04:21 PM #
Blaine

Member
Posts: 407

Try doing them occluded Ballbag.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 11, 2012 - 07:29 PM #
MongSquat

Mmmmm
Posts: 1,408

Blaine said:
Try doing them occluded Ballbag.

May 11, 2012 - 09:03 PM #

1 like (Yusef)
Blaine

Member
Posts: 407

Seated DB Shoulder Press 4x8 - 22.5kg
Brazilian DB Curl 4x8 - 9kg
Eccentric DB curl 4x8 - 9kg
Face Pulls 4x8 - 17 pin cable
Quadset. All 3sec eccentrics fast concentrics. 90sec rest between each set. All theraband occluded.

Core

Alekna 2x12
Russian Twist 2x20 - 5kg plate
Star Hold 2x30s

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 12, 2012 - 09:21 AM #
Blaine

Member
Posts: 407

Final 1RM. Feeling shit after a long weekend of uni work and minimal sleep.

170kg.

'It then dawns on me that this guy has done his homework and is much more educated that
I am, but at what expense? His program still sucks!' Dave Tate

May 15, 2012 - 01:27 PM #

1 like (JamesM)
MongSquat

Mmmmm
Posts: 1,408

Decent return, will be interesting to see how much strength you will retain when you go back to your normal training?

May 15, 2012 - 03:09 PM #

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