Merat's Training Log

Well thought it was about time I joined this forum and put up a log to share with you all

Today was D.E. Upper and also the last session of my first ME/DE microcycle, went a bit like this...

Paused 2count Speed bench (aprox 65%)
Bar x lots
40kg x 3
60kg x 2
8 sets of 85kg x 2

Weighted pull ups (No chinning/dip belt so had to improvise)
6 reps with two 8kg links of chains around my neck
10 reps with one 8kg chain link around my neck
3rd set repped out bodyweight only

Face pulls with red monster mini band
3x15

Saxon side bends with 10kg plate
3x10

DB hammer curls
7.5kg dbs x 15
2 sets of 12.5kg dbs x 15

So hit some good pbs this week, mostly the 230kg paused squat with no wraps, I was chuffed about, and beltless squatting 180kg for 8x2 yesterday which was brutal lol. Shaken the rust off, now time to build that base next week with the start of my Rep effort microcycle! Cant wait  

Start of my RE Microcycle,my favourite today, Squats!

Plan today was to do a top set at a rpe of 8, then 10% less at rpe 8 or till I hit 3 sets of the same reps with it.

Comp style no wrap squats
bar x 5
65kg x 5
105kg x 3
*belt on from here*
145kg x 3
170kg x 8 RPE@8
3 sets of 145kg x 8 RPE@8

Good mornings with SSB
bar x 10
45kg x 10
65kg x 10
85kg x 10 (belt on for this)

Seated Good mornings
bar x 10
45kg x 10
3x 55kg x 10

Finished off with some hip mobility exercises.

Ok, was a tiny bit harder then I expected but not because the weight felt heavy or anything, just my conditioning isn't great for reps at the moment, due to the fact I havnt done more then a triple in such a long time. If we were just basing it on how it felt with regards to speed and form breakdown my top set would have been less then a rpe of 8, but I called it at 8reps to be conservative, was told to undershoot if I had to so I did in this case. Got use to it by the back down sets, next squat/deadlift session doing the same weight so will be able to deal with it better I think. Bodyweight is a bit lighter then id like but that's just a case of more food, been lazy since my meet so dropped a couple kilos, time to be consistent with it again.

R.E. Upper today

Went like this...

Paused Bench press-Comp style
bar x 5
40kg x 3
60kg x 3
80kg x 2
92.5kg x 8 @RPE of 8
80kG X 8 @RPE of 8
80kg x 6

BB Rows
40kg x 10
60kg x 10
2x 80kg x 10
60kg x 10

Rope attachment facepulls
3x15

Felt a bit tired and drained today, had a job interview in the morning and a massive headache to boot, but got some decent work in, I fatigue very easily with bench when it comes to reps, I always have so it was no shock for me really. The drop in bodyweight most deffinitley has effected me, being 78-79kg most the year and now being 75-76kg has had some sort of effect on my upperbody strength. This needs to be addressed as I don't want to be back in the 165lbs class again as I was making some headway in the 181lbs class.

R.E. Lower#2 Deadlifts and squats today

Comp Style Deadlifts (Sumo Stance)
60kg x 3
100kg x 3
*belt on*
140kg x 3
160kg x 1
172.5kg x 8 @rpe 8
147.5kg x 10 @rpe 8
147.5kg x 8 @ rpe 8

Squats- Comp style, wrapless
bar x 5
60kg x 3
100kg x 3
*belt on*
140kg x 2
160kg x 1
170kg x 9 @rpe 8
2 sets of 145kg x 10 @ rpe 8

Finished off with some hip mobility work.

Ok so today was tough but weirdly enough got one more rep then I did on Monday with the squats at the same weight for an rpe of 8, and this was after deadlifting lol. I was happy to just match it to be honest! Biggest problem is breathing really, the weights never felt heavy just I burn out very easily with reps, but that's just because I'm still re adjusting to them. I will say though If I don't get a booty like beyonce after all this rep work I'm gonna be pissed hahaha.

Second R.E. Bench day...

Paused bench- comp grip
bar x 5
40kg x 3
60kg x 3
80kg x 1
92.5kg x 8 @rpe 8
80kg x 10 @ rpe 8
80kg x 7 @ rpe 8

BB Rows
bar x 10
40kg x 10
60kg x 10
*straps used*
two sets of 80kg x 10

Monster mini band face pulls
3x15

Even though it wasnt prescribed finished off with 3 sets of tricep pushdowns and three sets of db curls.

Good session, felt good, fairly happy with it.

2nd week of R.E. work started today.

Today was R.E. lower #1

working on 50% of unwrapped max and basing it on total bar lifts x1.5 achieved last week.

Squats- comp style, no wraps
bar x 5
65kg x 5
105kg x 3
*belt on*
6 sets of 125kg x 8

SSB Good Mornings
bar x 10
65kg x 10
*belt on*
2x 85kg x 10

SSB Seated Good Mornings
Bar x 10
45kg x 10
55kg x 10
65kg x 10

Easy session, piece of piss really! Plus note breathing wasnt so hard with the volume this time, my inner obese man is finally dying out lmao.

I bumped into Chad Smith and Brandon Lilly today after training on the way to the train station, me and my training partner gave them directions to our gym...that was kinda surreal, massive guys in person! Think they are in the UK for seminars.

First session of benching of the 2nd R.E. week, again 50% using 1.5x the previous weeks total bar lifts.

Paused Bench
bar x 5
50kg x 5
5sets of 70kg x 8

BB Rows
60kg x 10
*Straps used*
80kg x 10
85kg x 10

Face pulls with red mini band
3x15

Finished off with three sets of hammer curls and two sets of extensions.

Easy, this week pretty much feels like a deload, could of done 6 more sets lol. Again work capacity is not an issue now. Think the next time I go from an R.E. microcycle I will be able to push myself for sure. Seems like this rep work and volume is the missing link for me.

Deadlifts and squats today, again both working off 50% and hitting total bar lifts achieved the previous week.

Deadlifts- Sumo stance
60kg x 5
80kg x 5
100kg x 5
5 sets of 130kg x 8

Squat- wrapless, comp stance
bar x 5
60kg x 5
80kg x 5
100kg x 5
6 sets of 125kg x 8

Lat Pulldowns
45kg x 10
55kg x 10
65kg x 10

Finished off with some hip mobility stuff.

Deadlifts was a little hard on the breathing but felt fast and light none the less. Squats no issues whatsoever, actually went a lot easier than mondays attempt.

Looks like things are coming along.

TravisVoss wrote:Looks like things are coming along.

Thanks mate, looking forward to going heavy next week, this weeks been a bit repetitive with all the volume and light weight lol.

It's just cardio!

TravisVoss wrote:It's just cardio!

Haha yep! I wont lie, after those 5x8 deadlifts I had to sit down for a good ten mins lol!

Last session of my first R.E. Microcycle, second bench session today

Bench paused
Bar x 5
60kg x 5
5x8 with 70kg

BB Rows
60kg x 10
3x 80kg x 10 (with straps)

Face pulls
3x10

Pushdowns
3x10

BB drag curls
3x15

Can't wait to start ME/DE microcycle next week and getting back into heavy lifting, meet prep starts next week too, hyped for it!

Meet prep started today! ME Squat and deadlifts today.

Reverse band squat with large blue bands
65kg x 5
105kg x 5
145kg x 5
165kg x 3
185kg x 3
205kg x 1
225kg x 1
245kg x 1
*belt on*
265kg x 1
*knee wraps on*
300kg x 3

Sumo Stance Block pulls
60kg x 3
100kg x 3
*belt on*
140kg x 1
160kg x 1
180kg x 1
200kg x 1
230kg x 3

Unilateral leg curls
3x 17.5kg x 12 per leg

SSB Good mornings
bar x 5
45kg x 10
65kg x 10
*belt on*
2x 85kg x 10

Adduction machine and Abduction machine
3x15 for both

Finished off with some hip mobility stuff.

Great session, despite being light still felt strong, was away for the weekend so eating was a little slack. Block pulls were awkward but always have been, first rep I pretty much stiff legged it then second and third went much smoother.

M.E. Bench today!

2 board press
bar x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
125kg x 3

Incline db press
two 20kg dbs x 15
2x two 28kg dbs x 15

ez bar skull crushers
3x ez bar plus 20kg x 15

DB external rotations superset with cable rope attachment face pulls
3 sets of two 5kg dbs for external rotations x 20 and 15 reps of the facepulls

Lat pulldowns
50kg x 10
60kg x 10
70kg x 10

curls with pre fixed barbell
3x12

Was too conservative with my top set on the 2board press as it was remarkably easy, could of done a couple more reps with no issues, in hindsight should of gone for 130kg as it didnt feel like a 3rm at all. I usually suck at boards (much like how I suck at block pulls) but today felt really good. Gives me room to improve on for sure this far out of the prep. Very happy!

Looks like really good numbers!

TravisVoss wrote:Looks like really good numbers!

Thanks! Sorry that im posting everything in kg, can imagine thats a pain in the arse when you guys do everything in lbs lol.

I can mostly manage the kgs. I want to be come more betterer at it anyway.

D.E. Lower today

Speed squats against medium green bands-wrapless
Bar + bands x 3
60kg + bands x 3
100kg + bands x 2
120kg + bands x 2
*belt on*
8x 140kg + bands x 2

Speed Sumo Block pulls with 46kg chain weight
3x 60kg + chains x 3
100kg + chains x 3
8x 125kg + chains x 2

SSB Seated Good Mornings
bar x 10
45kg x 10
55kg x 10
65kg x 10
85kg x 10

Unilateral leg curls
3x12

Adductor and abductor machine supersetted
3 sets of 15 per machine

Sumo form is looking better, working hard on it, I use to have issues sitting back into and had a tendency to stiff leg it a little, plus I never could get the hang of getting whip out the bar as a result of this. I have a strong squat and it should carry over to my sumo pull just need to find out how to do that!

Bodyweight was heavier today, finally putting some meat on my bones again, was 77.6kg this morning. Be happy if I can be 78-79 by the comp.

D.E. Upper today

2board press with 35kg chains
bar + chains x 2
40kg + chains x 2
60kg + chains x 2
8 sets of 2 with 70kg + chains x 2

Lat pulldowns
50kg x 12
60kg x 10
70kg x 10

JM Press
40kg x 15
50kg x 15
60kg x 15
70kg  x 12

Banded facepulls
3x20

DB shoulder rotations
3x two 5kg dbs x 20

Felt bit crap today, headaches and was a little under the weather, main work was easy though but didnt go too nuts with the assistance as I just wanted to get it finished so I could go home and collapse in my bed lol. Two days off over the weekend should feel nice and fresh for mondays big squat session!

Second week of supra max phase, my favourite day of the week too ha.

Rev band work, same set up as last week, except working up to a single.

Reverse Band Squats with large blue bands
65kg x 5
105kg x 3
145kg x 3
185kg x 3
225kg x 1
245kg x 1
265kg x 1
*wraps on*
290kg x 1
320kg x 1 (large blue rev band pr)

Block pulls
60kg x 3
100kg x 2
140kg x 1
180kg x 1
200kg x 1
220kg x 1 (ugly and slow as hell)
*lifting straps*
240kg x 0 (epic fail).

Unilateral leg curls
3x15

Abductor and adductor machines
3 supersets of 20 reps each machine

So not sure how to feel about today, didnt feel amazing to begin with felt very flat, no idea why just did but to hit a pr despite that with the rev band squat was great! Block pulls, just went wrong, felt slow from the start, 220kg felt like a grinder and last week I did 230kg for a triple, went for broke to try redeem it with some straps and 240 barely moved at all. Ive pulled 245kg off the floor at a full meet, so its a little disheartning that I struggle with block pulls to the point I cant do more then my max, but it obviously is a weakness and one Im aware of. None the less am positive, just a hiccup that will be addressed and ironed out. Didnt do good mornings as back felt tight with just 60kg so didnt risk it.

Anyway, here is the video of today's squat:

M.E. Bench today, 2nd week of supra max phase, working up to a single

2board press
bar x lots
2x 60kg x 3
80kg x 1
100kg x 1
120kg x 1
130kg x 1
135kg x 0

DB Flat Bench press
3x two 24kg dbs x 15

Lat pulldowns
50kg x 10
60kg x 10
70kg x 8

JM Press
40kg x 15
50kg x 5
60kg x 12

banded face pulls
3x20

DB Shoulder external rotations
two 2.5kg dbs x 20
2x two 5kg dbs x 20

Curls with fixed barbell
3x15

So...not a great session, did 125kgx3 last week with 2board set up and smoked it, so much so I had two more reps in the tank. But this week 5kg more felt like a grinder for a single and 10kg more...well didn't even go lol. Live and learn, its been an up and down week, if I did this weeks singles last week I reckon I would of hit bigger numbers, I was on fire last week, this week not so much.

Sorry ive been quiet on this log, start of 2nd rep effort microcycle, squats today, worked up to 80% of wrapped comp max for rpe 8 and back down sets of 70% of unwrapped squat max till I hit rpe8 or 4 sets.

Bw this morning was 77.8kg.

Squats
bar x 5
65kg x 5
105kg x 5
145kg x 5
165kg x 2
185kg x 1
205kg x 1
*knee wraps on*
225kg x 5 @ rpe8
3sets of 170kg x 5 (no wraps)

Beltless Good Mornings
bar x lots
40kg x 8
60kg x 8
3x8 with 70kg

Seated SSB Good Mornings
45kg x 10
2 sets of 55kg x 10

My best set of 5 if I remember is 230kg x 5, and that was tough I was also bit heavier back then. So to do 5kg less, smooth and at a lighter bw indicates to me im on the right track! 5th rep was slower then the first four but not due to strength I fell forward a bit by accident (rushed the decent) but recovered easily from it, shows the good mornings have been doing their job haha.

Bench today, 80% for a top set hitting an rpe of 8 and then back down sets with 70%

Paused bench
bar x 5
40kg x 5
60kg x 3
80kg x 2
100kg x 6 @ rpe 8
3sets of 90kg x6 @ rpe 8

Bent over rows
40kg x 10
60kg x 10
2x 80kg x 10

Banded face pulls
3x 20

So original number was 105kg, felt really crap so went for 100kg (5kg less) and it actually felt pretty easy for 6 reps, easier then the 80kg set haha. 90kg was a joke, felt like speed weight, was actually doing 2 second pauses it was so light. Turned out to be a whole better then I thought considering how crappy I felt going into it.

Nice it turned around during the session.