Project Strength increase – June Blog

This blog post will count for all of June and I will track how me new workout program works. I got second opinions on it and made some further adjustments to it. The way it is now is how I will train for June and see if I can increase my strength levels by the 1st of July. After having hit a plateau for the past month it was time to make changes and adjustments.

I will track my training sessions in this blog post in order to being able to recall what worked and what didn´t. The program has a stronger focus on high rep sets and core work. For the first time since I started training in November 2015 I will work in sets of 10 for compound movements. This should help me work on form, build endurance and stimulate muscle growth… at least in theory.

I will continue to practice Olympic movements, especially Snatching, during the whole training, trying my best to implement them in a way it makes sense and adds to progress.

This is how it currently looks like:

  • Squats: 100 x 5
  • Deadlift: 115 x 5
  • Bench Press: 80 x 4.5
  • Overhead strict Press: 45 x 5

My goals are:

  • Squats: 110 x 5 (105 x 5 achieved 4th of July)
  • Deadlift: 130 x 5 (Achieved: 28th of June)
  • Bench Press: 85 x 5 (Achieved: 30th of June)
  • Overhead strict Press: 50 x 5 (Achieved: 30th of June)

June is over – Conclusion:

I was able to improve on all compound exercises this month and got stronger. Sadly I could not get the 110 x 5 out, it was simply too hard to do. 105 x 5 was the absolute maximum that I could master safely and with good form.

This is a list of comparison on how my 1 Rep Max weights changed within one month:

30.05.2016:

  • Squat: 115
  • Deadlift: 125
  • Bench Press: 90
  • Overhead strict press: 50

30.06.2016:

  • Squat: 121
  • Deadlift: 149
  • Bench Press: 98
  • Overhead Press strict: 57

WEEK I:

Tuesday, 31st of May

Good workout, very exhausting due to high rep sets. I´m not used to this volume but it felt great once I managed to do it all. My legs feel like jelly now.

 Squat  2 x 10  80
 Squat  3 x 8  90
 Deadlift  2 x 10  90
 Deadlift  2 x 8  100
 Skull Crushers  3 x 12  10 KG Dumbells
 Cable Pulldowns  3 x 8  15

Wednesday, 1st of June

 Bench Press 2 x 8 75
Bench Press 2 x 5 75 / 80
Bar High Pull  3 x 8 40 / 40 / 45
Power snatch 3 x 8 30 / 30 / 35
Power Snatch  2 x 5 40
Dumbbell Press seated 3 x 8 22.5

Thursday, 2nd of June 

Today I actually wanted to do some cardio, sledge pulls, Kettlebells and so on. But when I was curling I remembered two things. First: It has been 4 weeks since my last proper arm workout. Second: The sun´s out – Get the gun show ready! 🙂 Fantastic pump

Front Squat 3 x 8 70
Back Squat 3 x 5 90 / 90 / 4 x 100
Triceps Cable Pull down 5 x 10 3 x 16 KG / 2 x 20 KG
EZ Bar Curl 3 x 10 & 2 x 8 3 x 25 KG / 2 x  30 KG
EZ Bar Curl drop set 10 / 8 / 6 / 5 / 4 / 5 / 6 / 8 / 10 From 10 – 30 KG and back
Triceps Cable Pulldown Dropset 10 / 8 / 6 / 5 / 4 / 5 / 6 / 8 / 10 From 6.5 – 22.6 and back

Friday, 3rd of June

Today I focused on chest and shoulders and also finally banged out some weight cardio. Next week I will put in more cardio if I can manage to do so without going overboard with time. The goal of the weight cardio is not primarily to lose fat but to focus on my core stability which will make me stronger on all compound movements.

Bench Press 3 x 8 & 1 x 5 75 / 75 / 75 / 80
Pause Bench Press 1 x 10 & 1 x 9 60 / 60
Strict Overhead Press 4 x 8 40
Cardio mini circuit training:

  • 30 sec. Battlerope
  • 10 seated Kettlebell twists per side (12 KG)
  • 15 Kettlebell side bends (20 KG)
  • 20 Kettlebell Swings (16 KG)

4 rounds total, 1 minute break after every full circuit

Week 2

Tuesday, 7th of June

 Squats  3 x 10  82.5
 Squats  2 x 7  92.5
 Deadlift  2 x 10  92.5
 Deadlift  2 x 8  102.5
Cardio mini circuit training:

  • Sledge Push (110KG, 25 meters)
  • Knee to Elbow Plank
  • Kettlebell Twists
  • Alternating side Plank
3 rounds total, 1 minute break after every full circuit

Wednesday, 8th of June

Benchpress 3 x 8 / 1 x 5 75 / 82.5
Pause Benchpress 2 x 10 60
Bar High Pull 5 x 5 50
Power snatch 3 x 5 / 2 x 5  30 / 40
 Snatch & Overhead Squat  3 x 3  30
 Cardio circuit

Friday, 10th of June

New gym (test training), different equipment. Took me some time to get used to it and significantly impacted my performance on Bench Press due to training on a bench with no safety rack and no spotter. Would´ve gotten more reps out and heavier weight otherwise but you can´t hit your limits when putting your health at risk. Will raise the bar on the weekend though. Also, the move and all that stress are still messing with my head and that takes a big toll on my training focus and concentration. I was not on top of my game today.

Front Squat 3 x 8 72.5
Pause Front Squat 3 x 5 60
Benchpress 7,6,6 / 1 x 5 75 / 80
Pause Benchpress 2 x 9 62.5
 Cable Pulldown Dropsets 2 x 10 – 4 Starting weight 30KG

Sunday, 12th of June

Squats 3 x 5 102.5 (NEW PR)
Pause Squats 2 x 6 / 1 x 8 / 1 x 8 80 / 70 / 60
Benchpress 3 x 5 82.5
Pause Bench Press 2 x 8 65
Deadlifts 2 x 5 / 2 x 8 120 (NEW PR) / 100
 Biceps Cable drop sets  2 x 10 – 4  Starting weight 30KG

Week 3

Thursday, 16th of June

After a forced break of 3 days due to appointments and stuff that got in the way I finally continued my training. Seems like I´ve chosen the shittiest month for this project. I lost so many training days already. Well, no time to rest now – gotta bang out those reps, only 2 weeks to go since the 1st and 2nd of June are the days of truth. The sledge pushes sound easy but compared to the last time I did them this is a different gym and a whole different story. My legs are still hurting bad as I write this and I´m not looking forward to the soreness tomorrow.

Squats 3 x 10 80 / 82.5 / 85
Pause Squats 2 x 8 70
Shoulder Press 3 x 8 22 / 24 / 24
Hammer Curls 3 x 10 14
Biceps Cable Curl drop set 10 – 4 and back up Starting weight: 35
Sledge Push 4 x 50 meters 40 KG plus sledge

Friday, 17th of June

I´m nearly at the finish line with Bench Press. After ages of stagnation I finally benched 85KG for 4 reps. I´m sure that with a spotter I would have gotten the 5th out as well!

Bench Press 8 / 7 / 6 / 4 75 / 77.5 / 77.5 / 85 (New PR)
Pause Bench Press 10 / 9 65
Strict Overhead Press 8 / 8 / 7 40
Skull Crushers & Decline Pushups Superset 3 x 10 12
Cable Pulldown Dropset single arm 10 – 8 – 6 – 4 – 6 – 8 – 10 Starting weight 25 KG

Week 4

Monday, 20th of June

Today was a quick workout although it felt like centuries. I trained in a different gym again, it was really hot and I had to cut Deadlifts because of it. I would have possibly fallen over otherwise due to the lack of oxygen. But tomorrow is a new day and a new training waits!

Front Squats 3 x 8 72.5
Pause back squat 2 x 8 72.5
Lateral raises 3 x 8 12.5
EZ bar curl drop set 10-8-7-6-4 and back 10/15/20/25/30

Tuesday, 21st of June

Phew, as shitty as my training was yesterday as good it was today. Some snatching action going on there.

Bench Press 8 / 7 / 6 78.5
Pause Bench Press 8 / 8 65
Bar high Pull 3 x 8 40 / 45 / 47.5
Power Snatch 3 x 8 & 1 x 6 30 / 40 / 40 / 42.5
 Snatch with OH squat  5 / 5 / 3 / 1 / 1  30 / 32.5 / 35 / 40 / 40
 Superset:

  • 1:30 Plank
  • 10 x Kettlebell twist @ 12KG
  • 20 x Kettlebell side bend @ 24 KG

Wednesday, 22nd of June 

I was in a hurry so I had to cut the workout short.

 Deadlift  2 x 8  100 (I dropped the weight by accident because I read it wrong. 105 KG would have been the correct weight.)
 Deadlift  2 x 5  110 / 115
 Pause Squat  4 x 5  75 / 75 / 77.5/80
 Squat  1 x 5  90

Thursday, 23rd of June

Today I participated in a Cardio circuit training class for the first time in ages. Feels good to throw this in every now and then. Over the weekend I´ll decide if I´ll take part more often and book 10 classes. Def. will get my core stronger and melt some fat.

Overhead Press Strict 3 x 8 42.5
Overhead Pushpress 8 / 5 50 / 55
Bench Press  3 x 5 80 / 82.5 / 4 x 85
 1 hour Circuit Cardio training class

 

Final Week

Okay, the week of truth is here – Let´s see how it goes!

Monday, 27th of June

Squat 8 / 8 / 6 90
Squat 2 x 10 80
Bench Press 8 / 7 / 8 77.5
Pause Bench  2 x 8 65
 Shoulder Press  3 x 8  24 / 26 / 26 (New PR)
 HIIT Tabata Cardio, different exercises

Tuesday, 28th of June (PR day!)

Deadlift 3 x 5 110 / 120 / 130 (Holy balls – There it is! First compound PR done!!!)
Deadlift 1 x 8 100
Hammer curls 3 x 8 14
Cable curl dropset 10 – 8 – 6 – 4 – 6 – 8 – 10 Starting weight 45
 Skull crushers and decline pushups superset  3 x 8 (3 x 10 on decline pushups)  12 KG
 Cable pulldown dropset  10 – 8 – 6 – 4 – 6 – 8 – 10  Starting weight 35

Thursday, 30th of June (PR day!)

Front Squat 2 x 8 75
Front Squat  2 x 5 80
Leg Press  3 x 8 110 / 120 / 130
Bench Press 2 x 5 & 1 x 3 85 (New PR)
Pause Bench 2 x 8 65
Strict OH Press 2 x 5 50 (New PR)
Push Press 1 x 5 60
Strict OH Press 2 x 8 42.5
Tabata Cardio Training 15 minutes

 


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