Tom's Training Log

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Tom's Training Log

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Tom

Member
Posts: 362

Friday - 03/08/12

BW - 75kg

Warmup

Decline CG Paused Bench

5x20
1x60
1x80
1x100
1x105
1x110kg @9 PB

Decline CG TNG Bench

1x112.5 @9 PB

Triceps - Palm Facing In DB Bench Press 35kg 4x6
Lats - Single Arm Seated Row @120 4x8

Workout Time - 46mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 3, 2012 - 10:17 PM #

1 like (Mehrad)
Tom

Member
Posts: 362

Sunday - 05/08/12

BW - 74.2kg

Lowerback - R Hypers 35kg 5x5
Hamstrings - R.Extension 190kg 4x6
Abs - Knee Lifts on Chin Bar 3x12
Obliques - Standing Side Crunch DB 42.5kg (straps) 3x17

Workout Time - 25mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 5, 2012 - 08:34 PM #
Tom

Member
Posts: 362

Monday - 06/08/12

BW - 74.5kg

Warmup

Hip Mobility

1.5 Rep High Bar Squat

5x20
1x60
1x100
1x120
1x130
1x135 (belt)
1x140kg (belt) PB @ 10RPE

Snatch Grip Deadlift (straps)

2x100
2x140
2x182.5 (belt) @9RPE

Box Jump

3x36
3x39
3x42" @8RPE

Abs - Lying Leg Raises with Extension at top 3x22

Workout Time - 44mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 6, 2012 - 08:28 PM #
Tom

Member
Posts: 362

Tuesday - 07/08/12

BW - 74.6kg

Feet Up TnG Bench

5x20
1x60
1x80
1x100
1x105kg @10 =PB

CG FLoor Press

3x60
3x80
3x95kg @9.5

Shoulders - Arnold Press 27.5kg 4x7
Lats - Supine Grip Rows 70kg 4x6

Workout Time - 46mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 7, 2012 - 09:23 PM #
Tom

Member
Posts: 362

Wednesday - 08/08/12

BW - 74.4kg

Chest - Paused Dips 28.75kg 5x5
Traps- Trap bar Shrugs 156kg 5x5
Biceps - Reverse BB curls + Fat Gripz 22.5kg 3x10
Abs- Knee Ups 3x32

Workout Time - 28mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 8, 2012 - 09:36 PM #
Tom

Member
Posts: 362

Thursday - 09/08/12

BW - 74.2kg

Warmup
Hips mobility

3" Block Pull Sumo Deadlift

1x60
1x100
1x140
1x180
1x200
1x220 (belt) (chalk) PB @10RPE

High Bar Squat

2x60
2x100
2x120
2x130 (belt) @9RPE

Squat Assistance - Jump Squats 62.5kg 3x3
Abs - Sprinter Sit Up + slow eccentric 3x16

Workout Time - 38mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 9, 2012 - 08:41 PM #
Tom

Member
Posts: 362

Friday - 10/08/12

BW - 74.6kg

Decline TNG Bench

1x20
1x60
1x80
1x100
1x110
1x115
1x117.5kg @10 PB

Incline Bench

2x60
2x70
2x75
2x80
2x85kg @9.5 PB

Triceps - Palm Facing In DB Bench Press 37.5kg 4x6
Lats - DB Rows 42.5kg 4x8 (20sec rest between sets)

Workout Time - 50mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 10, 2012 - 08:16 PM #
Tom

Member
Posts: 362

Sunday - 12/08/12

BW - 74.5kg

Warmup

Hip Mobility

3" Deficit Sumo Deadlift

1x60
1x100
1x140
1x180
1x200kg (belt) [chalk] @10RPE PB

Pause Squat Unbelted

1x60
1x100
1x120
1x140kg @10RPE

Lowerback - BB Hypers 40kg 5x5
Abs - Knee Tucks on Chins Bar 4x15

Workout Time - 44mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 12, 2012 - 08:08 PM #
Tom

Member
Posts: 362

Monday - 13/08/12

BW - 74.2kg

Incline Paused Bench

1x20
1x60
1x80
1x90kg @10 RPE PB

Paused Bench

2x60
2x80
2x100
2x105
2x107.5kg @9RPE PB

Shoulders - Arnold Press 27.5kg 4x8 (7 on last set)
Lats - Supine Grip Rows 75kg 4x6

Workout Time - 48mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 13, 2012 - 08:16 PM #
Tom

Member
Posts: 362

Tuesday - 14/08/12

BW - 74.4kg

1.5 rep Squat

1x20
1x60
1x100
1x120
1x140 (belt)
1x145 (belt)
1x147.5kg (belt) @10RPE PB

Unbelted Squat

2x120 @9RPE

Hamstrings - R.Extension @150 4x6
Abs - Lying Leg Raise with Extension at Top 4x25

Workout Time - 49mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 14, 2012 - 07:35 PM #
Tom

Member
Posts: 362

Wednesday - 15/08/12

BW - 74.4kg

Incline CG Pause Bench

1x20
1x60
1x80
1x85 @9.5RPE PB

Feet up CG Paused Bench

1x60
1x80
1x100
1x102.5
1x105kg @9.5 PB

Feet Up WG Paused Bench

1x60
1x80
1x90
1x100
1x105 @ 10RPE PB

Abs - Standing Knee Raises +15kg overhead 4x30

Workout Time - 64mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 15, 2012 - 08:09 PM #
Tom

Member
Posts: 362

Thursday - 09/08/12

BW - 74.2kg

Warmup
Hips mobility

Front Squat Paused

1x20
1x60
1x80
1x100
1x105
1x110
1x115 @10RPE PB

Slow Squat

1x60
1x100
1x120 @9.5RPE

Lower Back - Hypers 45kg 5x5
Abs - Dragon Flies 5x3

Workout Time - 54mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 16, 2012 - 09:43 PM #
Tom

Member
Posts: 362

*Thursday - 16/08/12

BW-73.8kg

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 16, 2012 - 09:44 PM #
Tom

Member
Posts: 362

Friday - 17/08/12

BW - 74.8kg

Trap Bar Deadlift

1x76
1x116
1x156
1x196
1x236 (belt) [chalk]
1x256 (belt) [chalk]
1x266kg @ 9.5RPE (belt) [chalk] PB

Deadlift

2x140
2x180 @9RPE

Abs- Plank 4x1min
Obliques - Standing BB Side Bends 20kg 4x12

Workout Time - 46mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 17, 2012 - 08:26 PM #
Tom

Member
Posts: 362

Sunday - 19/08/12

BW - 74.8kg

Warmup

Hip Mobility

Squat No Breath

1x20
1x60
1x100
1x120
1x140 @9.5 (belt) PB

Good Morning off pins

2x60
2x80
2x100
2x120@9RPE PB

Lats - Seated Single Arm Row @130 4x8
Bis/Forearms - Reverse Curl + Fat Gripz 25kg 4x10

Workout Time - 45mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 19, 2012 - 09:25 PM #
Tom

Member
Posts: 362

Monday - 20/08/12

BW - 75.4kg

Paused Bench

1x20
1x60
1x80
3x100
3x102.5
3x105kg @10 PB

WG Floor Press

1x60
1x80
1x100
1x105
1x110 @10 PB

BTN Press Paused

1x40
1x50
1x60
1x62.5 @9

Abs - Knee Raises on Chins Bar 4x17

Workout Time - 53mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 20, 2012 - 07:42 PM #

1 like (Mehrad)
Tom

Member
Posts: 362

Tuesday - 21/08/12

BW - 74.7kg

Slow Squat

1x20
1x60
1x100
1x120
1x125kg @10 PB

No Breath Squat

1x100
1x120
1x130
1x135
1xx145 (belt)
1x150kg @10 (belt)

Hamstrings - Single Leg Curl @70 4x6
Lowerback - Supermen + Slow Eccentric + Peak Contraction 4x8

Workout Time - 57mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 21, 2012 - 07:42 PM #
Tom

Member
Posts: 362

Wednesday - 15/08/12

BW - 74.4kg

Incline TNG Bench

1x20
1x60
1x80
1x85
1x90
1x95kg@10 PB

Incline CG TNG Bench

1x80
1x85
1x90kg @10 PB

Decline WG TNG Bench

1x60
1x100
1x115
1x117.5kg @10 PB

Abs - Standing Knee Raises +20kg overhead 4x30 (15L 15R)

Workout Time - 52mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 12:32 AM #
Tom

Member
Posts: 362

*Wednesday - 22/08/12

BW - 74.5kg

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 12:32 AM #
Jonny

Editor
Posts: 1,865

This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.

August 23, 2012 - 10:46 AM #
Harrison

Forever Smolov
Posts: 3,122

How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

"cut down on the cardio jackass."

August 23, 2012 - 08:20 PM #

1 like (Jonny)
Harrison

Forever Smolov
Posts: 3,122

(go catabolic after 40 minutes)

"cut down on the cardio jackass."

August 23, 2012 - 08:22 PM #

1 like (Jonny)
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

you know me all too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

The main reason is to moderate workload. Im doing daily maxes 6 days a week with 2-3 exercises a session. Keeping each exercise to around 15-20mins mitigates excessive overeaching each training session, whilst allowing sufficient time to reach a top set. If I too longer between sets, and got physched up to work up to a true max instead of a daily max with this much frequency, 24 hours of recovery given my fitness state wouldnt be sufficient. Its not a tool i would pay much attention to if youre not as frequent with doing high intensity workouts with the compound lifts because youll more reasonable time to recover.

Plus i talk a lot so this stops me from spending hours in the gym chatting when i should be lifting :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:16 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:26 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:27 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:27 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:33 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:36 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:44 PM #
Tom

Member
Posts: 362

Harrison said:
How else would he guarantee its speedyness?

no seriously its because he aint got time for percentages bro, max out. every day.

ps there is a real reason but im sure Tom will tell you

(scared of overtraining)

(go catabolic after 40 minutes)

you know me too well!

Jonny said:
This may have already been asked but can't seem to find it. What's the reason behind timing your sessions?

I time workouts to moderate workload. I max 6days a week on 2-3 exercises per session. Keeping each exercise to around 15-20mins allows sufficient time to reach a daily max top set whilst limiting excessive overeaching. Pushing for a true max 2-3times every day instead of a daily maxes wouldnt be possible given my recovery rate over 24hours. I wouldnt pay much attention to timing training if you have less frequent high intensity and/or high volume workouts as youll have more reasonable recovery time.

Plus i talk loads so this way im training and not chatting during workouts :)

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

August 23, 2012 - 10:59 PM #

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