[dope540]

here's my log: http://forum.myprote...-evolution.html

posting the link up as it's just easier than typing it all out again. will update it on both sites when a training session has been done.

as it's a hundred odd pages long, a brief summary and highlights from it:

started it back in november 2008 as a source of motivation when i was on clinical placement at uni in surrey. there was nothing to do where i stayed and in the surrounding area.

a stint of bodybuilding style workouts, then stronglifts 5x5, now a hybrid of powerlifting waves with 5x5 dinosaur training along with homemade sandbags, kettlebells and tkd.

two bouts of lower back injury.

current workouts:
tkd nad conditioning stuff for fitness (which i gotta commence in 2 weeks time)
gym work is powerlifting style waves for deadlifts, front squats and push press. all other lifts i go with the dinosaur training 5x5.

at the moment, i'm on wave 2 of 7. if i've calculated right, should be bang on for hte world champs with 2 scheduled deload weeks.

[dope540]

sunday 30th may

trad. 80% volume. first half of each set of drills were at 30% effort, second half at 70% effort.

100 rep challenge!!!!
16kg kettlebell:
25 one arm swings per arm
25 cleans per arm
25 presses per arm, done rest pause (10,10, 5)
25 snatches per arm, again rest apuse.

[dope540]

oooooooooooh major dommage today.

not sure whether its from the traditional stuff or the kettlebells. but it's gooooooooood

[dope540]

tues 1/6/10

wave 2 week 3

fronts
120 4 x 2

rcpp 75 x 5
77.5 x 5

seated cable row 79 x 5

dips
+37.5 x 4, 1, 1


good session. fronts felt light and explosive, wasnt what i expected as i felt pretty mashed from work.

everything else was good. stalling on dips. stayin on this till i hit 5 reps easy.

[dope540]

wednesday 5th may

tabata burpees-pull ups.

handstand presses 2 x 11, 8

foam rolled.

brahness with pull ups.

thurs 6th may

split squat
77.5kg x 5
80kg x 4, 1 last rep wasn't full rom, about 95% so not counting it.

deadlifts
162.5kg 4 x 2

dips
+35kg x 4,1


good session. didn't hit full rom on last rep of split squats on each leg. deadlifts were goooooood. me and a pt had a chuckle cussing other gym members. especially the ones that lifts like goofs and look like goofs. one goof gave us a dirty look. aint my fault he's weak and looks weak.

was planning some rows, but too pooped. routine pretty much fully refined. heavy weeks will cut it all down to 3-4 lifts.

[dope540]

tuesday 8th may

wave 3 week 1

fronts
97.5kg 6 x 3

rcpp
80kg x 5, rest pause

seated cable low row
73kg 2 x 5

dips
+35kg x 4, 2


ok session. fronts were ok. rcpp and dips getting hard. felt a mild twinge in my left lower back on the left side. gonna rest over the weekend and up cals and rest a bit. may have to do some adjustments to hang clean to push press.


thurs 10th may

split squats
80kg x 5
82.5kg x 5

deadlifts
130kg 6 x 3

pull ups
plyo variations

flat barbell benching
60kg 2 x 6 fast and easy.


ok session. split squats went well, chuffed. deadlifts was a bit dubious with from tuesdays twinge but held it's ground.

think the swap to hcpp will be best as at the moment the rcpp start point is just above my knees which pretty much eliminates any hip and leg drive. twinge may have also been caused by the idiot that decides to grab the 15s propped up against the rack just as i was lowering the bar, nearly killing him.

might as well make a disclaimer and if people die searching for plates in the vicinity of my lifts, aint my fault.

[dope540]

tues 15th june

wave 3 week 2.

fronts
112.5kg 4 x 3
supersetted with standing jumps- 10 reps

power cleans to push press
60kg x 6

seat cable low row
73kg 2 x 5 super strict

dips
+35kg x 3, 1, 1

handstand presses x 8, 6

good sesison. happy with fronts as usual. swapped from rcpp to power cleans as the lowest position of the rack is just above my knees and cannot get enough drive, pretty much ends up being a power shrug to push press. was goin to do hang cleans, but wasn't much difference between the hang and a power clean due to my shortness. about an inch difference.

making sure to stretch my lower back before, during, between every set and post workout to keep it going.