Merat's Training Log

Been a bit quiet on here, had a week off last week, decided not to do the meet in November, felt run down and want to focus on growing into the 181s and getting big and strong for 2015. I also had a bit of a stomach bug so the week off sort of coincided with that lol. Bw this morning was 76.9kg.

First session back, new chapter, new goals M/E Lower today...

Beltless and wrapless squats
65kg x 3
105kg x 3
145kg x 2
165kg x 1
185kg x 1
2 sets of 205kg x 2 at aprox rpe9

Paused conventional deadlifts
60kg x 3
100kg x 3
140kg x 2
160kg x 1
2 sets of 180kg x 2 at aprox rpe9

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

Standing single leg ham curls
3x10 per leg

Adductor and Abductor superset
3 sets of 10 per machine

Good session, very productive went in, did the job. I found conventional a lot more comfortable today, and it felt more comfortable then my usual sumo comp stance which ive been struggling to re grasp the technique for, just doesn't feel as good as it use to. Im considering doing all my deadlift work conventional now, and with some added size see where it could lead to? Might be better off for a meet too, as the squat is something I put a lot into and it takes it out of my legs, so by the pull im usually too drained to pull sumo and its hit and miss at that point.

Max Effort Upper today, same sort of set as yesterday rpe 9, 2 sets of 2 for the main movement etc...

Paused Close grip bench
bar x lots
40kg x 2
60kg x 2
80kg x 2
100kg x 1
110kg x 1
2 sets of 2 with 117.5kg @ rpe 9
back down sets touch n go with 80kg 2sets of 12 (was meant to do 3 sets but the pump killed me lol)

Seated db overhead press
2 sets of 15 with two 20kg dbs

Rople Cable Attachment Facepulls
3x15

Tricep Cable Pushdowns
3x15

Quick session, the assistance work and the back down sets kicked my arse. More hypertrophy focused assistance to get some growth, I want to be back to 174 by december, and then can keep pushing to fill out in the 181 class to be ready next year. Just hope my appetite and metabolism will play ball lol.

D.E. Lowe today, accidentally went too heavy on the deads but tbh...it felt very light still so I dont mind lol, stuck to the % though for squats lol.

Conventional Speed Deadlifts
60kg x 3 (did 3 sets to warm up)
80kg x 3
100kg x 2
120kg x 2
8 sets of 2 with 140kg x 2

Speed squats wrapless
bar x 5
60kg x 3
100kg x 3
8 sets of 2 with 140kg (so fast bar kept jumping up and down on my back lol)

BB Good mornings
bar x 10
40kg x 10
60kg x 10
70kg x 8
80kg x 8

Single leg ham curls
3x15 per leg

Great session, felt fast, conventional is alot more easier for me to get tight with then sumo at the moment.

Speed bench day, just 50% nothing crazy, felt fast as hell but should do with light weight like that aha.

Speed Bench- Comp grip
bar x lots
40kg x 3
60kg x 3
8 sets of 70kg x 2

Seated BB shoulder press
bar x 5
5 sets of 40kg x 8

Pulldowns
50kg x 10
4 sets of 60kg x 10

DB Curls
two 10kg dbs x 10
3 sets of two 12kg dbs x 10

banded face pulls
4x20

Cat back rows with band and vbar attachment
2x as many reps as possible


Great session, assistance work felt good, nothing heavy but focused on getting some good volume in.

M.E. Lower, goal was to do 2 sets of singles today.

Squats- beltless and wrapless
bar x 5
60kg x 5
100kg x 3
140kg x 1
160kg x 1
190kg x 1
2 sets of 215kg x 1

Paused conventional deadlifts
60kg x 5
100kg x 2
140kg x 1
160kg x 1
2 sets of 190kg x 1

Seated SSB Good Mornings
bar x 10
55kg x 10
2 sets of 65kg x 10

Single leg standing ham curls
3x10

Abductor and adductor complex
3 sets of 10 each.

Good session, felt like I left some in the tank which is a good thing for me as it was the most ive done on both variations so its nice to know theres a little more left in there I can do if I had went all out. Bw aprox 76kg at the moment, been a bit ill but will be on the rise again.

Well todays M.E Upper was a little bit of a write off! Plan was to do two sets of singles and it sort of didnt really go to plan lol.

Close grip paused bench
bar x 5
40kg x 3
60kg x 2
80kg x 2
100kg x 1
110kg x 1
122.5kg x 0
120kg x 0
2sets of 70kg x 8

Seated db shoulder press
3 x 20kg dbs x 15

Banded face pulls
3x20

Pushdowns
3x12
Problem here wasnt really a strength issue, I found that I was lowering the weight really slow as my right pec felt tight, my training partner could even see spotting me I wasnt balanced with the bar, 110kg brought it down like an equipped bench lol but it shot up pretty fast, 122.5kg I took to long to lower it I had no energy to really drive through once it got one or two inches off my chest after the pause. The 120 just was too tired by then, think had I done it before I would of got it. Last week I did 2 sets of 2 with 117.5kg so tbh...122-125 really should of been doable today. But Im feeling positive, not really down about it, shit happens, bad sessions happen, just brushed it off already and over it now.

D.E. Lower today

Conventional Speed Deadlifts
60kg x 3
100kg x 1
8 sets of 140kg x 2

Wrapless Speed squats (walked out)
bar x 5
60kg x 3
100kg x 2
140kg x 2
8 sets of 160kg x 2

BB Standing Good mornings- beltless
Bar x 10
40kg x 10
60kg x 10
70kg x 10
90kg x 10

Single leg ham curls standing
3x 10 per leg

Abductor and Adductor supersets
3x12 per machine

Great session, used a shitty bent bar for deads and felt fast still! Used the same bar for the squats and felt awesome still, speed was good. Everything felt light and fast, cant complain

M.E. Upper today

Speed Bench
bar x 5
40kg x 2
60kg x 2
8 sets of 2 with 80kg

Bent over bb rows
bar x lots
60kg x 10
80kg x 10
90kg x 10
60kg x 20

wide grip pulldowns
45kg x 10
50kg x 10
65kg x 10

Banded Face Pulls
3x20

DB Curls
10kg dbs x 12
two sets of 12.5kg dbs x 12

Good session, was going to do benching with a 1board because of the pec from the ME day but it felt alot better, plus was training alone so decided to just go from the chest anyway.

Start of R.E. Microcycle, squats today!

Wrapless Squats
bar x 5
65kg x 5
105kg x 4
145kg x 3
170kg x 11 @ rpe8
2 sets of 145kg x 11

Standing bb good mornings
bar x 10
40kg x 10
60kg x 10
3x 80kg x 10

Seated ssb good mornings
bar x 10
45kg x 10
3 sets of 65kg x 10

Standing leg curls
3x12 per leg

Adductor and abductor machine super set
3 sets of 12 each machine

Finished off with some mobility work.

Great session, hit more reps then last time on this weight at the same rpe this time so happy!

R.E. Upper today, went a little like this.

Bench- comp style paused
Bar x 5
40kg x 5
60kg x 5
80kg x 3
80kg x 1
90kg x 8 @ rpe8
2sets of 75kg x 8

Seated db shoulder press
Two 24kg dbs x 12 for 2 sets

Rope attachment face pulls
3x15

Standing banded pulldowns with vbar handle
3x20

Pushdowns
3x12

Didnt train yesterday as I was pretty busy but did my second lower session today and will be doing my upper tomorrow morning which usually is a rest day for me but gotta get it done! So second R.E. lower went like this:

Conventional Deads
60kg x 3 x2sets
100kg x 3
140kg x 2
170kg x 8 at rpe8
140kg x 8 x2sets

Squat-wrapless
bar x lots
60kg x 5
100kg x 3
140kg x 2
170kg x 9 at rpe8
140kg x 9
140kg x 10

Good session, the pulls were a little harder then id of liked as I was using a shitty bar and the plates were falling off even with the collers on at the last two reps but they still felt decent none the less. Squats felt good despite the fact the pulls ruined me lol. Good session over all.

Sorry didnt update this, saturday was my second r.e. session, to cut it to the point hit 90kg for 10 reps at rpe 8 on bench, which was 2 more then I did on tuesday, paused.

This week is the 2nd week of the R.E. Micro, 50% 4 sets of 10 on main lifts...fun lol...can see how much I love rep work haha xD

Here is what I did yday:

Squats- wrapless
bar x 5
60kg x 5
80kg x 5
100kg x 5
4 sets of 10 with 125kg

SSB Seated Good mornings
bar x 10
3x 10 with 45kg

Catback pulldowns
3x20

Leg curls
3x10 per leg

Adductor and abductor super set
3 sets of 12 per machine

Finished off with some hip mobility work.

Bench session today will update later!

R.E. Bench, second week. Same as yesterday 50% 4x10 reps.

Bench-comp stlye paused
bar x 5
40kg x 5
60kg x 5
4 sets of 70kg x 10

Seated nautalus shoulder press machine
1x10
2x12

Seated cable rows
45kg x 12
55kg x 12
65kg x 12
75kg x 12

Banded face pulls
3x20

Pushdowns super set with bb curls
3x 12 reps with curls and 15 reps with pushdowns

Good session, went by pretty quick took only an hour to do. Rest day tomorrow and back to the grind with dead/squat session on thursday (my birthday lol) which should be a killer lol.

Yesterdays bday workout! R.E. Lower #2 working on 50%

Deads- conventional
60kg x 5 (did two sets)
100kg x 3
4 sets of 10 with 120kg

Wrapless squats
bar x 5
60kg x 5
100kg x 5
3x 10 with 125kg

Still getting over a cold and after third set of squats just felt sick, so called it there, the squats themselves were easy as hell though as they should be considering ive hit 280kg in comp pmsl

Second R.E. Bench session, same as before 50% for 4 sets of 10 etc:

Bench- comp grip and paused
bar x 5 x 2sets
40kg x 5
60kg x 5
4 sets of 10 with 70kg

Seated cable rows
45kg x 15
55kg x 15
65kg x 15

Standing cat back pulldowns with red mini band and vbar handle
3 sets of 20

Red mini band face pulls superset with rear delt flies
3 sets of 15 banded face pulls and two 5kg dbs for 15 reps

Seated db curls
two 5kg dbs x 15 per arm
3 sets of two 10kg dbs x 15 per arm

Tricep pushdowns
3x sets of 15

Good session, everything felt good, still a little bit under the weather but survived lol.

Back to ME/DE Microcycle now. ME upper today, doing upper first now as I find my pecs a little tender day after lower work.

1 Board bench
bar x lots
60kg x 5
80kg x 2
100kg x 1
110kg x 1
120kg x 2 (missed the third rep narrowly at lockout, bw pr none the less though)

Close grip bench
70kg x 15
70kg x 12
60kg x 12

Seated db shoulder press
2 sets of 20kg dbs x 15
two 17kg dbs x 15

Light cable rope face pulls
3x15

EZ Bar curl and rope push down superset
3x 15 for both movements

light band cat back pulldowns with a 2 second pause
3x20

Not sure how to feel about today, was sort of a pr lol. I am 75kg now (165lbs) not by choice just happens to be what im walking around at the moment, so 120kg for a double to a 1board is a bw pr, I can usually bench to my chest what I do one board and Ive done 120kgx2 paused to my chest at a heavier bw so its progress really, still annoyed I missed the third rep as it was very close, I really thought I had it!

M/E Lower today

So same fashion as before, top set 3rm.

Reverse Band Squats- wrapless (small blue bands)
65kg x 5
105kg x 3
145kg x 3
185kg x 1
225kg x 1
245kg x 3



Reverse Band Conventional Deadlifts- used green bands
60kg x 5
100kg x 5
140kg x 3
180kg x 1
210kg x 1
230kg x 2 (this felt kinda slow, took a step back after the 2nd and then went for a 3rd but just had no drive)

Seated Leg extensions
3x12

Standing uni lateral leg curls
3x12 per leg

Hyper extensions
bw x 10
3x 10 with 10kg plate

Adductor and Abductor superset
3 sets of 12 reps per machine

So the squats, felt great, smooth easy, happy indeed. The deads felt like crap, ive done 230kg for a double without a rev band sumo before raw, however this was being tad heavier and peaking for a meet. I am much stronger then the last time I was 165 so its progress really, also bigger then the last time I was 165...but positive overall. My squatting is still going up and up regardless just the other two lifts seem to be hit and miss for me.

D.E. Upper today

Speed bench- aprox 65%
bar x lots
2x 40kg x 3
60kg x 3
70kg x 3
8 sets of 85kg x 3

Pull ups- Hammer grip
3 sets of 12

Bent over barbell rows
bar x lots
60kg x 10
2 sets of 80kg x 10

Tricep pushdowns superset with rope cable curls
3 sets of 15 reps each machine

Good session, bench felt tad slow first two working sets then felt really fast as I got into it. Loved the hammer grip pull ups, hit my lats really well, would be cool to start doing them weighted as well.

Lower D.E. Day today, aprox 65% comp style etc

Wrapless squats
bar x lots
65kg x 3
105kg x 3
145kg x 3
8 sets of 155kg x 3

Conventional Deadlifts
60kg x 3 for 2 sets
100kg x 3
130kg x 3
8 sets of 150kg x 3

Standing BB Good mornings
bar x 10
40kg x 10
60kg x 10
2 sets of 70kg x 10

This was a tough session, but got through it, suppose it being the end of the week and the volume was a killer. The squats felt good, deads were a bit slower then I would like, but got through it all. So I'm happy.

Sorry I havnt really updated my training log, the highlight from last week were a 572lbs rev band squat wrapless, which I used small blues bands for. And also a 231lbs 1board bench for 3sets of 3, just keeping the volume in and eating easy numbers for bench.

So this week is week one of my R.E. Microcycle, and it went like this:

Bench-paused
bar x lots
40kg x 3
60kg x 3
80kg x 3
92.5kg x 9 @ rpe8
3 sets of 10 with 77.5kg

Standing bb strict press
bar x lots
3x8 with 40kg

hammer grip pull ups
3x bw x12 reps

ez bar skull crushers to close grip press
3 sets of 8 reps each with ez bar + 20kg

db side lateral raises super set with red mini band face pulls
3 sets of 15 db side laterals with two 5kg dbs followed by 15 reps with the face pulls

Cable curls
3 sets of 12

Great session, felt good, benched with a closer grip and it felt good. Also I think its time to do the pull ups weighted as I could of gone all day with them lol.

rep effort squat day today, felt bit tight considering this was my third session in a row and I had pulled and squatted only two days ago lol, but went pretty well none the less. Bodyweight this morning was 75kg.

Squats-wrapless
bar x lots
60kg x 3
100kg x 3
140kg x 3
160kg x 1
175kg x 6 @ rpe8
3 sets of 150kg x 6

Leg press
200kg x 10
240kg x 10
280kg x 10

Standing single leg curls
3 sets of 15 per leg

Adductor and Abductor machine super set
3 sets of 15 per machine

Good session, not as many reps as I had hoped for with the 175kg at that rpe, but considering I had only pulled and squatted two days ago, its not a bad effort I suppose. Here is a vid of it anyway.

Forgot to post ydays training session and will post todays too

Yesterday: R.E. Bench #2

Bench
bar x lots
40kg x 3
60kg x 3
80kg x 1
92.5kg x 8 @ rpe8
three sets of 77.5kg x 8 (last set first 7 reps had a 2second pause and the 8th rep was a 3-4second pause)

Neutral Grip DB Press
two 28kg dbs x 10
two 28kgs dbs x 9

Hammer curls
two 7,5kg dbs x 12
two 10kg dbs x 12
two 15kg dbs x 12
two 7,5kg dbs x amrap

Tricep rope pushdowns
2x15
1x amrap


Today: R.E. Deadlift and Squat

Deadlifts- sumo stance
60kg x 5
60kg x 3
100kg x 3
140kg x 3
150kg x 1
170kg x 8 @ rpe8
2 sets of 140kg x 8

Squats- forgot sbd sleeves and it was freezing, used a very light wrap
Bar x lots
60kg x 5
100kg x 3
140kg x 3
160kg x 1
170kg x 8 at rpe8
2 sets of 140kg x 8

Considering I have had no rest day at all this week due to the fact my only rest day on wednesday was spent in a photo shoot for my supplement sponsor, doing 10 second paused squats for a camera and pull ups etc when I was already sore as hell lol, so the fact Ive pretty much hit my targets despite that is good. It was meant to be wrapless, but I forgot my sbds and my knees were sore plus it was freezing in the gym, so I used a very light knee wrap. It actually had less carryover then my sbds and kept unravelling anyway when I was squatting as I wrapped it that light, plus it was easier to take off without unravelling it then my sbds haha.

Looking forward to a weekend off and then back at it!

Didnt get sent a sheet from kyle but I know he mentioned doing the 70% week again for the 2nd r/e week so I just went ahead and did that

Bench-paused, comp grip
Bar x lots
40kg x 3
60kg x 3
80kg x 2
92.5kg x 10 at rpe8 (one more then last week)
2x 77.5kg x 10

Pulldowns
3x15

Seated face pulls with rope attachment cable
3x15

Straight bar pushdowns
3x15

Rope attachment pushdowns
3x12

DB curls
3x15 reps per arm

Great session, hit one more rep then last week, despite going out saturday night (for the first time in a while) and having the hangover from hell yday lol. Happy indeed