Tom's training chronicle

[Tommy28]

I'm doing this all from work so I'll be posting the last 2 months' sessions in fits and starts today.

In general, my goals are increased strength and size with muscular endurance and fat loss a bonus. A fair bit of trial and error in the beginning. I never train to failure.

All bike rides to and from work (interval training i.e. gun it all out till the red light stops me): 11 mins each way.

All rest periods roughly 3 mins unless specified otherwise.

11/12/07 Tues

6.5hrs sleep

Bike rides

SN 24kg: 5(l,r)
CJ 24kg: 10, 10, 7 (double)
alternating with
SN 32kg: 10, 10, 10 (l,r)

12/12/07 Wed

Bike rides

13/12/07 Thurs

7.5hrs sleep

Bike rides

SN 24 kg: 5 (l,r)
C+PP 24kg: 10, 10, 10 (double)
alt with
SN 32kg: 11,10, (5,5,2,2 - 1 set) (l,r)

16/12/07 Sun

SN 24kg: 5 (l,r,)
C+P 32kg: 2(r), 2(r)
C+P 24kg: 5,5,6 (double), 5(l,r)

19/12/07 Wed

7hrs sleep

Bike rides

SN 24kg: 5(l,r)
C+J 24kg: 10,10,10,10 (double)
alt with
SN 32kg: 10,10,10(l,r)

21/12/07 Fri

7 hrs sleep

SN 24kg: 5(l,r)
C+PP 24kg: 10,10,10,10 (double)
alt with
SN 32kg: 10,10,10,(9/10) (l,r)

23/12/07 Sun

5 hrs sleep

SN 24kg: 5(l,r)
C+J 24kg: 10,10,10,10 (double)
alt with
SN 32kg: 10,10,10,(11/10) (l,r)

Shorter rests: 2 mins

26/12/07 Wed

SN 24kg: 5(l,r)
C+J 32kg: 5,5 (double)
alt with
SN 32kg: 8,10

10 mins rest

Then:
C+J 32kg: 5,5 (double)
alt with
SN 32kg: 10

27/12/07 Thurs
SN 24kg: 10(l,r)
SN 32kg: 10(l,r)

Then:
C+J 32kg: 3,6,5,5 (double)

Heavy bag work 5 mins

30/12/07 Sun

6 hrs sleep

41 degree day :?

SN 24kg: 10(l,r)
C+PP 24kg: 10,10(double)
SN 32kg: 10(l,r)

Wiped out very quickly. Thank God for my wading pool.

1/1/08 Tues

Away on Kangaroo Island for New Years. No gear, so:

Pushups with feet on 70cm ledge: 18,10,10,10,10
1 min rests

2/1/08 Wed

Likewise:

18,12,12,10,12
1 min rests

4/1/08 Fri

9 hrs sleep

SN 24kg: 10(l,r)
CJ 24kg:10,10,10 (double)
alt with
SN 32kg: 10,10(l,r)
Clean 32kg: 2 (double) - no idea why.
C+PP 24kg: 10, 5 (double) - stopped due to torn callus

5/1/08 Sat

Got door-mounted chin-up bar for Christmas with small bars perpendicular to main bar in addition to standard grips. Only as wide as door frame. Also useful on floor for pushups on bars raised a little so I can get lower. Grip and forearms also trained this way and much harder than the floor. Pushups always with bar unless otherwise specified.

Chins - door width palms away: 1
Close palms away: 2
Side bars: 5,4,3,3

Pushups: 10,10,10
" legs raised on bed: 7,7,8

All 90 sec rest.

7/1/08 Mon

SN 24kg: 10(l,r)
SN 32kg: 5(l,r)
CJ 24kg: 5 (double)
CJ 32kg: 4,5,5,3 (double)

2 min rests

8/1/08 Tues

'a' = assisted with other hand

SN 24kg: 5(l,r)
CP 24kg: 5(l,r)
CP 32kg: 32 (1a/1), (1a/1), (1a/1a) - (l,r,)
C+PP 32kg: 3(l,r)
WM 32kg: 4,5,6 (l,r)
CP 24kg: 6,6,6,6 (double)

2-3min rests

9/1/08 Wed

10 hrs sleep

'w' = wide, 's' = side

Chins: 1(w), 5(s), 1(w), 5(s), 1(w), 4(s), 4(s)

Pushups: 13,13,12
10 mins break
Legs raised: 7,10,9,8

12/1/08 Sat

5 hrs sleep - low energy

Bike rides

CP 16kg: 5(l,r)
SN 16kg: 10(l,r)
CJ 32kg: 8,8,7(l,r)
alt with
SN 32kg: 10,10,6(l,r)
C+PP 24kg: 11,8,8 (double)

2 min rests

FrSQ 24kg: 10,11,11 (double)

13/1/08 Sun

9 hrs sleep

Bike rides

'n' = narrow, palms facing me

Chins: 3,3,3,3(n)
alt with
Pushups: 12,13,13

14/1/08 Mon

7 hrs sleep

Bike rides: just over 10 mins so getting faster

SN 24kg: 10(l,r)
C+PP 24kg: 10(l,r)
CP 32kg: (1a/1),(1a/1),(1a/1 - improvement on last attempt)
C+PP 32: 3,3(double)
CJ 32kg: 5,5,3 (double)

16/1/08 Wed

5 hrs sleep

SN 24kg: 10(l,r)
C+PP 24kg: 10,10,10,12 (double)
alt with
SN 32kg: 10,10,10,5(l,r)
2 min rests

FrSQ 32kg: 6,6,7 (double)
3 min rests

17/1/08 Thurs

A few isolated wider grip chins throughout the day.

Chins: 3,3,4,4,3 (all side)
alt with
pushups legs raised: 10,11,12,10

19/1/08 Sat

8 hrs sleep

Bike rides: under 10 mins for 1st time

SN 24kg: 10(l,r)
CP 24kg: 5(l,r)
*CP 32kg: 1,1,(1+1a/2) (l,r) - 1st successful 32kg CP on left.*
C+PP 32KG: 3,3,3 (double)
CJ 32kg: 5,5,5 (double)

FrSQ 24kg: 11,12,13 (double)

21/1/08 Mon

7 hrs sleep

Bike rides

SN 24kg: 10(l,r)
C+PP 24kg: 10,10,11,12 (double)
alt with
SN 32kg: 10,10,10,10 (l,r)

FrSQ 32kg: 7,7,7 (double)

22/1/08 Tues

Bike rides

Chins: 4,4,4 (s)
alt with
Pushups, legs raised: 10,12,10

10 mins break

Chins: 5,3,3 (s)
alt with
Pushups: 10,7,7

23/1/08 Wed

Bike rides

CJ 24kg: 10(l,r)
CJ 32kg: 10,8,8 (l,r)
WM 32kg: 7,6,7(l,r)

24/1/08 Thurs

7 hrs sleep

Chins: 5,5,3(s), 5,4,3 (narrow)
alt with
pushups: 5,15,11,12(level), 12,10,9(raised)

[Tommy28]

Bike rides on 25th and 26th.

27/1/08 Sun

9 hrs sleep

Bike rides.

Backing off this week.

SN 24kg: 10(l,r)
CP 24kg: 5(l,r)
CP 32kg: 1,2, (1+1a/1+1a) (l,r)
C+PP 32kg: 3,3 (double)
CJ 32kg: 5,5 (double)
FrSQ 24kg: 12,12 (double)

[IYE]

9 hours sleep! 10 Hours sleep! I am jealous!
Solid training! Nice work!
-Richard

[Tommy28]

I really shouldn't leave it this long. I'm having to post these from work again..

I'm always aiming for an improvement in every session whether it be reps, sets or rest periods. This is occurring every time except where I've noted eg. back-off week or general under-performace.


29/1/08 Tues

7 hrs sleep

Bike rides

Chins: 4,4,7 (narrow)
alt with
Push: 12,12,12 (level)

then

Chins: 3,4,4(side)
alt with
Push: 8,9,10(legs raised)

30/1/08 Wed

7 hrs sleep

Bike rides

SN 24kg: 10(l,r)
C+PP 24kg: 10,10(double)
alt
SN 32kg: 10,10(l,r)

FrSQ 32kg: 7,7(double)


Thurs and Fri

Bike rides both days.



2/2/08 Sat

Bike rides

SN 24kg: 5(l,r)
CJ 24kg: 5(l,r)
CJ 32kg: 8,8,(5+5)(5+5)(l,r)

WM 32kg upper hand+16kg lower: 4(l,r) - jumped the gun with this so:
32kg: 7,7(l,r) instead.

Pistols w/16kg: 1,1(l,r),(1x16kg+4BW superset style each leg, then 3 bodyweight) (l,r).

3/2/08 Sun

7 hrs sleep

Bike rides

Chins: 5,5,5(narrow)
alt with
Push: 13,13,11(level)

then

Chins: 4,3,4(side)
alt with
Push: 8,9,10(legs raised)

All under 60 secs rest.

4/2/08 Mon

6.5 hrs sleep

Bike rides

SN 24kg: 10(l,r)
C+P 24kg: 5(l,r)
C+P 32kg: 2,2,2(l,r) - PR
C+PP 32kg: 3,3,4(double)
CJ 32kg: 5,5,6(double)

FrSQ 24kg: 12,13,14(double)

5/2/08 Tues

Bike rides 10mins x 4

Last 10 mins at home before rehearsal:
Chins: 5,5,5(side)
alt with
Push: 15,14,12(level)

All under 60 secs rest.

6/2/08 Wed

9 hrs sleep

No rides

SN 24kg: 10(l,r)
C+PP 24kg: 10,10,11,12(double)
alt with
SN 32kg: 10,10,11,12(l,r) - PR

FrSQ 32kg: 8,7,7(double)

Chins: 3(wide)

Too much sugar today so energy a little questionable. Good mood though.

Thurs and Fri

Bike rides and assorted pushes and chins.

9/2/08 Sat

Bike rides.

Chins: 5,3,2,1(side)
alt with
Push: 10,10,10(palms flat)
All no rest.

Another 3 chins and 10 pushes.

11/2/08 Mon

6.5 hrs sleep

Bike rides

SN 24kg: 10(l,r)
C+P 24kg: 5(l,r)
C+P 32kg: 2,2,(1+1assisted)+1(l,r)
C+PP 32kg: 3,4,4(double)
CJ 32kg: 8,8,7+7+4+4(l,r)

FrSQ 24kg:13,14,15(double)

12/2/08 Tues

Bike rides.

Last mins before rehearsal.

Chins: 6(narrow),3(wide),5(side),6(narrow)
alt with
Push: 15(level),12(legs raised),12(level),9(legs raised)

13/2/08 Wed

No rides.

SN 24kg: 10(l,r)
C+PP 24kg: 10,11,12,12(double)
SN 32kg: 10,11,10,7,6 (under performance)
All under 2 mins rest

FrSQ 32kg: 8,8,7(double)

Later in evening - chins: 3,3,3 (all wide grip - PR)

14/2/08 Thurs - Valentine's Day

No rides.

Chins: 4,3,4,3(all wide - PR)
alt with
Push: 12,(9+5),12,11(legs raised)

Chins: 5(s),6(n),4(s),4(n)
alt with
Push: 11,11,11,10(level)

15/2/08 Fri

Bike rides.

SN 24kg: 10(l,r)
Seated MP 24kg(first attempt): 5,5,5,5,(4+1 standing)(double)
alt with
WM 32kg: 5,5,6,6,6(l,r)

All with approx 90 secs rest.

Pistols: 3 sets of (2 w/16kg+2 BW superset style)

Chins: 4,5(w)
alt with
Push: 12,11(legs raised)

[Tommy28]

16/2/08 Sat

8.5 hrs sleep

Bike rides

SN 24kg: 10(l,r)
C+P 24kg: 5(l,r)
C+P 32kg: 2,2,2(l,r)
CJ 40kg: 1,1,1(l,r)
C+PP 32kg: 4,4,4(double)

FrSQ 24kg: 15,15,15(double)

Sun - rides

18/2/08 Mon

6.5 hrs sleep

Ride in am

Chins: 4,4,4,4(w)
alt with
push: 12,12,11,10(legs raised - further over hands for lower chest)

Chins: 6(s),6(n),4(s)5(n)
alt with
push: 12,12,10,11(level - further back for upper chest)

All under 2 mins rest.

Tues - 4 rides in total - all high intensity at about 11 mins.

20/2/08 Wed

Mixing things up a bit.

Bike rides

SN 24kg: 10(l,r)
C+P 24kg:6,6,6,6,6 (double)
alt with
CJ 32kg:8,8,8,8,8(l,r)

21/2/08 Thurs

Hungover as a dog after staff awards night.

Got 1 narrow-grip pull-up with the 16kg hanging from my foot but it's impractical over polished floorboards. Need to get a weight belt.

Chin: 3,4,4,(3+1assisted)(wide)
alt with
Push: 12,12,12,10(legs raised)

Chin: 6,5,4(narrow)
alt with
Push: 10,12 - called for dinner at this point.

Felt weak throughout.

Fri - rides.

23/2/08 Sat: Mahler Week 1

6 hrs sleep

Bike rides.

Starting a Mike Mahler Size and Strength 12 week program I found on bodybuilding.com. Higher volume than I'm used to. See how it goes!

SN 24kg: 10(l,r)

All rests under 60 secs unless specified otherwise.

C+P 24kg: 5,5,5,5(slow), 5(slow)(double)
alt with
Wide chins: 5,5,5,4,4

FrSQ 32kg: 5,5,5,5,5(slow last set)(double)
alt with
Swing 32kg: 5, (2 mins rest here),5,5,5,5 (double)

WM 32kg: 5(1:20), 5(1:20), 5(1:25), 5(1:50), 5+4 (dropped on last rep)

[Tommy28]

Sun 24th and Mon 25th - Bike rides

26/2/08 Tues

Bike rides.

SN 24kg: 10(l,r)
Floor press 24kg: 5,5,5,5,6(double)

alt at 1:10 rest with

Bentover row 32kg: 5,5,5,5,5

SN 24kg: 5,10 (double)
alt with
FrSQ 32kg: 7,7 (double)

Called in for tea.. Had been planning full-body session.

27/2/08 Wed

Bike rides.

SN 24kg: 10(l,r)
FrSQ 32kg: 5,5,5,5, slower 5 (double - narrower feet placement)
alt with
Swing 32kg: 5,5,5,5,6(double)

Figure-8s 40kg: 18,18,18,18 (alternating direction each set)
followed by
Round the body passes 24kg: 24,24,24,24 (all 12 each way in a set)

Thurs Rides with large heavy pack.

29/2/08 Fri

10 hrs sleep

SN 24kg: 10(l,r) immediately followed no rest by
CP 24kg: 5(l,r)

Heavy singles 1 min rest
CP 32kg: (1+1a)+2,1,1,1,1,1,1(l,r)

Seated press 24kg: 5,5,5,5,5
alt with 60 secs rest
Wide chins: 5,5,5,4,4

SN 24kg: 20(l,r)

[Tommy28]

I started the Mahler 5x5 program but I'm adding bits and pieces that aren't specified because I never feel like it's quite enough. I think I have a fear of low volume and too much recovery.

I'm trying to gain muscle as effectively as I can with bells alone. I'll be investing in a bar and plates soon for deadlifting.

Does anyone have any advice for me? I'm eating a fair bit, sleeping as much as I can (difficult when I have a beautiful girlfriend..) and doing tons of research. I'm definitely judging by how my body feels much more than I used to but it seems to be a slow process, working out what benefits me versus what doesn't.

I'm aware of the need for structure and I'm trying various approaches as I start adapting.

Thanks guys.

Tom

[Tommy28]

1/3/08 Sat

SN 24kg: 10(l,r)
FrSQ 32kg: 5,5,5,5,5(double)
alt 1 min rest with
SN 24kg: 5,5,5,5,5(double)

WM 32kg: 5,5,5,5,5(l,r)

Trying to improve form for all reps.

4/3/08 Tues

6.5 hrs sleep

Bike rides

SN 24kg: 10(l,r)
C+P 24kg: 5(l,r)
C+P 32kg: 2,2,2,(1a/2),1(l,r)

Chins - wide: 5,5,5,5,4
alt 1 min rest with
Seated MP 24kg: 5,5,5,5,5

Late evening did 8, 5, 1(slow), 5 narrow chins.

Wed - bike rides

6/3/08 Thurs

8 hours sleep

SN 24kg: 10(l,r)
FrSQ 32kg: 5,5,5,5,5(double - all slow)
alt 1 min rest with
Swing 32kg: 5,5,5,5,5(double)

Figure-8s 40kg: 20,20,20(slow)

7/3/08 Fri

7 hours sleep

Bike rides

SN 24kg: 10(l,r)
immediately followed no rest by
C+P 24kg: 5(l,r)

C+P 32kg: 2,2,2,2,2 (big PR) - all approx 1 min rest

Chins - wide: 5,5,5,5,5
alt 1 min rest with
Seated MP 24kg: 5,5,5,5,5 (double - 1st 2 sets slow tempo)

WM 32kg: 5,5,5,5,5(l,r) All 1 min rest.

A little later: narrow chins - 5,4,3(all slow),3,4

This session felt wicked.

[Tommy28]

9/3/08 Sun

40 degree day

Bike rides

Snatch 24kg: 10(l,r)
FrSQ 32kg: 5,5,5,5,5 (double - all slow tempo)
alt with
Snatch 24kg: 5,5,5,5,5 (double)

Figure-8s 40kg: 20,20,20 (10 each direction in each set)

10/3/08 Mon

9 hours sleep

Snatch 24kg: 10(l,r)
linked with
C+P 24kg:5(l,r)

C+P 32kg:2,3(PR),2,2,(1+1a)+2,1 ( 1 min rest between each)

Chins(n):5,5,5,5,5
alt 1 min rest with
Seated MP 24kg:5,5(slow),5(slow),5,5 (both slowish)

WM 32kg:5,5,5,5,5

90 mins later

Chins w/16kg attached:1(n),1(n),1(s),1a(n)

12/3/08 Wed

8 hours sleep

Bike rides

Snatch 24kg: 10(l,r)
Pistols: 24kg (1+1a), 16kg 2,1,1

FrSQ 32kg: 5(slow), 5(slow),5(slow),5(less slow), 5(slowest)
alt with
Swing 32kg:5,5,5,5,5

Fig-8 40kg: 20,20,20

13/3/08 Thurs

8 hours sleep

Snatch 24kg:10(l,r)
linked with
C+P 24kg:5(l,r)

C+P 32kg: 2,3,2,(1+1a)2,2,2 all 1 min rest

Chins(w):5,5,5,5,4
alt with
Seated MP 24kg:5,5,5,5,4

Missed 5th rep due to slower tempi for all reps. Dammit.

19/3/08 Wed

Went away for the weekend so decided to make it a mini-break from training.

The German Volume Training component of my program begins now.

7.5 hours sleep

Bike rides

Snatch 24kg:10(l,r)

C+P 24kg:10x5
alt with
Chins(n):5,5,5,5,5,5,4,5,5,5

1st 7 sets 1 min rest. Last 3 sets 90 secs rest.

After 100 secs rest:

WM 32kg: 5,5,5

21/3/08 Fri

8 hours sleep

Snatch 24kg: 10(l,r)

FrSQ 32kg: 10x5
alt 1 min with
Double swing 32kg: 10x5

23/3/08 Sun

Snatch 24kg: 10(l,r)

C+P 24kg:10x5
alt with
Chins(n): 10x5

1st 8 sets 60 secs rest. Last 2 sets 90 secs rest.

After 90 secs:
WM 32kg: 6,5,5 - all 90 secs rest

26/3/08 Wed

Skipped a lower body session due to a 3.7km hill climb that killed my legs on Monday.

Bike rides Tuesday.

7.5 hrs sleep Wed

Snatch 24kg: 10(l,r)

C+P 24kg: 10x5
alt 1 min rest with
Chins (n): 10x5

1st time all rests 1 min.

WM 32kg: 3x6

28/3/08 Fri

Snatch 24kg: 10(l,r)

FrSQ 32kg: 4x6,6x5
alt 1 min with
Double swing: 8x6,2x5