View Full Version : Gavan's Journal 2
01-31-2005, 12:46 PM
Hello I'm back with a new Training :hump:
Here's my routine :
Chins : 2-3x1RM 1/7 days
Dips : 2-3x1RM 1/10 days
Dip Belt Squat : 10 singles with a moderate weight 1/7 days
Deadlift : 3x1 with a moderate weight 1/13 days
(Barbell Strict : Curl 1x1RM once a while after Chins)
I'll progressively decrease (or increase) frequency if I don't make progress or regress. My next workout is the Squat in 4 days, then Chins in 7 days etc. I know it might sounds crazy but I like crazy training method :hump: So I'll try the heavy singles. My GOAL is to progress as much as possible on Chins and Dips (which should give me some size too), I don't really care about Deadlift and Squat I do them to maintain descent lower body size and strength.
Before that I trained with 10 reps so I'm not good at heavy singles.
Here are my performances (BW = 70kg) :
Chins : 10x36kg
Dips : 10x39kg
Deadlift : 8x145kg (long time ago)
Dip Belt Squat : 10x1x76kg
(Barbell Strict Curl : 9x44kg)
Since I switched to Singles I did :
Dips : 1x53kg
Deadlift : I train light because of the lower back
Dip Belt Squat : 10x1x76kg
Barbell Strict Curl : 1x50kg
01-31-2005, 03:25 PM
That is an interesting training routine. We'll have to see how it works out
02-04-2005, 02:01 PM
Dip Belt Full Squat :
It can seems heavy for my small legs it's because I have to stabilize my body with my arms which might help in the positive phase of the lift.
then some crunches but I had no more strength in my ABS !
Andy yep we'll see if SUPER LOW volume at maximum intensity can work or not.
02-07-2005, 04:25 PM
Chins : BW = ~70kg
1x57kg nearly full range (2-3cm)
1x58kg nearly full range (2-3cm)
last time : 1x55 full range
The maximum volume I can do is 2 reps with my ~1RM. I could do negative to increase volume but I'm not convinced by negatives. Eventualy later I'll to them if I cannot make anymore progress.
02-10-2005, 09:16 AM
10 february : Dips
1x40 pas easy
The 24 january I could do 1x53kg on Chins and Dips and I progressed on chins up to nearly 58kg, I thought I could do 1x60kg on Dips !
In fact, I chose the wrong strategy insteed of decreasing frequency because I didn't gain on Dips, I should have increase frequency. It's what I'll do now, I'll do Dips 1/5 days. If it doesn't work after a while and that I cannot make more progress on chins I'll have to change my training.
02-12-2005, 07:21 PM
Dip Belt Full Squat
Negative singles : 7x1x87kg and later 2x1x87kg
In fact what I do on Squat is negative singles and forced reps on the positive.
Last time I did 10 singles at 86kg but this time I had technical problem so I had to stop.
Next time 6-10 singles at 88kg :whip:
Tomorrow Deadlift and the next day Chins !
02-13-2005, 01:32 PM
Today Deadlift (light) :
1x90kg, 1x125, 1x129, 1x135, 139, 149, 153kg
Well I regain my strength slowly !!!
02-14-2005, 12:27 PM
Today Chins :
1x20kg, 1x30kg, 1x40kg, 1x51kg, 3x0x61kg and 0x59kg (I did some partial at 61kg).
It was too heavy. Last time I just missed 58kg I couldn't gain 3kg in one week. I'll decrease frequency on chins from 7 days to 8 days.
Strict-Curl : 1x52kg +2kg compared to my last PR.
well not a good training... tomorrow Dips ! (maybe I'll retry chins at 59kg tomorrow)
03-01-2005, 06:00 AM
wow Guys I overtrained !!!! I lost strength on all my lifts. I gained at first then lose because I got overtrained. It's only now 2 weeks later than I'm back to my previous performance on some lifts.
My strict curl increased again : 1x53kg today.
I believe singles at 1RM are TOO taxing on the CNS ! I'll let you know later what's my new training routine.
--- I learned one thing if I go to failure I need ~10 days OFF to recover and 15 days OFF to be a little bit stronger.
03-04-2005, 07:28 AM
I did : 3xBW, 2x1x20kg, 2x1x30kg, 1x40kg, 1x46kg, 0x56kg, 0x54k, 1x51kg.
So the low frequency really allow me to recover. I made progress on Curl, Deadlift, Chins (with 10-12 rest days) and I'm progressively getting back to my previous performances on Dips. I'm still overtrained on Dips but it's getting better. BTW my bodyweight increased from 69.5kg to 70.5kg
I chose to do lower frequency insteed of changing my routine :
Day 1 Chins (+ S-Curl)
Day 4 SDT (+ abs)
Day 7 Dips (+ grip work)
Day 10 SQUAT (+ calves)
Day 13 Chins (+ S-curl)
In three days I'll do the Squat !
03-07-2005, 02:06 PM
today dip Belt SQUAT :
4-5 negative singles at 89kg + some reps for calves. I added 2kg on my DB-SQT but I need more plates of 20kg it became nearly impossible to squat with that much 10kg plates.
next workout Chins and Curl :strong:
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