I’ve decided to start this blog to document my training up to the BUCS (British University Oxford University
This will follow on the Sheiko Experiment blog, I will update every week or so, with video footage.
I decided to alter my training week to resemble more of the old school method of training, to wit:
Mon: Squat and assistance
Wed: Bench and assistance
Thur/Fri: Dead and assistance
Sat: Light bench (optional)
Following the old method of linear periodisation starting at higher reps with an inverse percentage of max.
But as I am focusing on the deadlift the majority of any alterations to my routine will be on it.
Week 1: 12/09/10 Sunday
Decided to try 531 style of programming.
1) Overhead Press
Weight Reps Sets
55kg 5 1
62.5kg 5 1
70kg 5 1
Brought in stance.
1) Deadlift
Weight Reps Sets
160 5 1
185 5 1
210 8 1
2) Deadlift 50-60%
Weight Reps Sets
140 10 2
120 10 1
Exertion headache occurred from this high rep drop sets
3) Decline situps
bodyweight only 2x10
1) Bench Press (close grip)
Weight Reps Sets
90 kg 5 1
100 kg 5 1
115 kg 6 1
2) BP 50-60%
Weight Reps Sets
80 kg 10 2
75 kg 10 2
70 kg 10 1
3) One arm db rows
Weight Reps Sets
20 kg 10 1
right arm
40 kg 16 1
left arm
40 kg 20 1
very sore from Monday’s workout, I think the drop sets are overkill
Starting Ed Coan style of programming/routine
As knees still sting from the “Sheiko Experiment”, so will do deadlift today
1) Deadlift 1-2x8
Weight Reps Sets
210kg 8 1
all reps done with overhand hook grip.
2) Stiff-leg deadlift (SLDL) standing on a plate 1x8-10
Weight Reps Sets
100 8 1
will use straps for this exercise in future.
3) BB Row standing on plate 2x8-10
Weight Reps Sets
60 10 1
80 8 1
4) Pulldowns 2x8-10
5) 1-arm row 1x10-12 each hand
used empty bar
Light Bench
1) Wide Grip BP (paused)
Weight Reps Sets
75kg 10 2
2) Triceps pushdowns 3x8-10
3) Dips (pause) 1x15
bw X 6
4) BB Curls (strict) 2x8-10
Weight Reps Sets
40 kg 10 1
50 kg 8 1
5) Decline Situps/crunches plate behind head
10kg x 8 reps
Week 2:
1) Squat 1-2x5 reps
Weight Reps Sets
185 kg 0 1 couldn’t stand up, unsure why, dropped bar
185 kg 2 1 knees hurt so much had to drop bar on 3rd rep
reloaded bar, will use knee wraps
185 kg 5 1 ha no knee pain!
185 kg 5 1
I think the TK knee bands are causing bad patella tracking, or something, but I will stop using them for a bit to see if that helps.
I think a whole 14 days without heavy squats have screwed up my technique.
2) One legged Squat 2-3x10-12
3) leg extensions 2x10-12
Weight Reps Sets
23 kg 12 1
34 kg 12 1
4) 1-leg curl 2x10-12
Weight Reps Sets
11 kg 12 2 (one each leg)
11 kg 8 2 (one each leg)
5) Seated calf raises
Weight Reps Sets
34 kg 12 1
45.5 kg 40 1 far too easy
1) Bench Press (medium grip) 2x8
Weight Reps Sets
110 kg 8 2
2) Close Grip Bench (index fingers on shiny bit) (paused) 2x8 (no warm-ups)
Weight Reps Sets
85 kg 8 2
3) Inclines (medium grip, paused) 2x8
Weight Reps Sets
60 kg 8 2
Quick and intense lifting
This is far more enjoyable than that of the sheiko routine.
1) Press behind neck (PBN) standing 2x8
Weight Reps Sets
60 kg 8 1
2) Plate Raises 2x10-12
Weight Reps Sets
20 kg 12 1
15 kg 10 1
3) Lateral raises 2x10-12
Weight Reps Sets
5 kg x2 12 2
1) Deadlift off floor
Weight Reps Sets
220 kg 8 1
all reps done with overhand hook grip.
2) SLDL standing on a plate with straps 1x8-10
Weight Reps Sets
120 10 1
3) BB Row standing on plate 2x8-10
Weight Reps Sets
100 9 1
80 8 1
4) Pulldowns 2x8-10
slightly more weight than last week
5) Rear delt raises 1x10-12
Weight Reps Sets
10kg x2 12 1
great workout, deadlift is getting a lot stronger.
Light bench
…cant be bothered to write this as its very dull, same as last week, added some neck work though at the end.
Week 3:
no knee sleeves today, but knee wraps on top sets
1) Squat 2x5
Weight Reps Sets
140 kg 1 1 no belt
160 kg 1 1 added belt
190 kg 5 2 added belt, shoes, and knee wraps
2) One legged Squat 2-3x10-12
3) leg extensions 2x10-12
Weight Reps Sets
36 kg 12 2
4) 1-leg curl 2x10-12
Weight Reps Sets
11 kg 12 2 (one each leg)
7 kg 12 2 (one each leg)
5) Seated calf raises
Weight Reps Sets
86 kg 20 1
117 kg 12-20 1 lost count…got bored
1) Bench Press (medium grip) 2x5
Weight Reps Sets
120 kg 5 2
2) Close Grip 2x5 (paused, index on shiny bit)
Weight Reps Sets
100 kg 8 1
100 kg 7 1
3) BB Curls
Weight Reps Sets
40 kg 9 1
40 kg 5 1
1) Deadlift hook grip 1x5
Weight Reps Sets
180 kg 1 1 no belt
230 kg 5 1 with belt
tried gorilla style sumo with warm-up sets.
don’t think this style works that well for me.
2) SLDL off plates with straps 1x8-10
Weight Reps Sets
130 kg 10 1
3) BB Rows 2x8-10
Weight Reps Sets
110 kg 2 1
100 kg 4 1
gave up here, ran out of steam.
…hungry.
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