Results 1 to 18 of 18

Thread: Dodgybob 2013 - Training Log

  1. #1
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20

    Dodgybob 2013 - Training Log

    Hi guys,

    Pretty new to this forum. I've spent the last 3 or so years working out, the first 18 months or so pretty regularly, got my strength up to a decent point. Last 18 months I trained maybe 2x/week, switched routines a bunch of times, rehabbed a couple of niggling little injuries, and lost a fair bit of strength. Just got back from travelling overseas for the past 6 weeks, and I'm determined to get back into a good routine and get my strength back.

    At various times I've run Starting Strength, Madcow, 5/3/1 and a few body building routines (full body and splits).

    My body weight at the moment is about 89kg at 186cm (6' 1"). At my highest I was >100kg, and my lowest about 86kg. I'm probably somewhere between 15-18% body fat. Ideally, I'd like to get down to about 82-84kg with 12%ish body fat.

    My all time 1RM are:

    Bench - 110kg
    Squat - 140kg
    Dead - 210kg
    OHP - 65kg
    Power Clean - 95kg

    I'm going to run HTC-12 on a 3/4 day for a while, I like the cluster idea. I might try and add in some power cleans too, although I'm not sure where yet. I also want to build in some LISS to bring up my aerobic fitness, which has never been great.

    First workout since Jan 5 was 18/3/13.

    This is the routine I want to run, more or less (although I'd like to add power cleans in somewhere):

    Mon
    VPull - Chinups
    HPull - Cable Row
    HPress - Bench Press
    VPress - DB OHP
    Triceps - Cable Tri

    Wed
    Quad Dominant - Squat
    Hip Dominant - RDL
    Calf - n/a
    Bi - BB Curl
    Abs - Ab Wheel

    Thu
    VPull - Chinups
    HPull - Pendlay Row
    HPress - Incline DB Press
    VPress - Standing OHP
    Tris - Cable Tri

    Sat
    Hip - Deadlift
    Quad - Front Squat
    Calf - n/a
    Bis - BB Curl
    Abs - Hanging Leg Raise

    18/3/13 HTC-12 "A"

    Vertical Pull - Chinups
    6
    5
    3
    2

    Horizontal Pull - Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    Horizontal Press - Bench Press
    20 x 15
    40 x 6
    50 x 6
    70 x 6 + 2 + 2 + 2

    Vertical Press - DB OHP
    12 x 6
    16 x 6
    20 x 6 + 2 + 2 + 2

    Triceps - Cable Pushdown
    25 x 6
    35 x 6
    42 x 6
    49 x 4 + 2 + 2 + 2
    Last edited by dodgybob; 03-19-2013 at 05:34 AM.

  2. #2
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    Feeling pretty fried today. I forgot how bad DOMS can get after you take a while off. My lats/bis and tris are all killing me, haha. I'm going to try and ease back into it this week and just do Mon/Thu + Sat or Sun. I'll do some light cardio on a couple of my off days as well.

    If anyone has suggestions as to where to work in power cleans and face pulls I'd love to hear

  3. #3
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Friday 22 March 2013 - Session 2

    Squats
    Bar x 15
    40 x 6
    60 x 6
    80 x 6
    90 x 6 + 2 + 2 + 2

    RDL
    60 x 6
    100 x 6
    120 x 6 + 2 + 2 + 2

    BB Curl
    10 x 6
    20 x 6
    25 x 6
    27.5 x 6 + 2 + 2 + 2

    Ab Wheel (from knees)
    6
    6

    Trying to ease back into a regular pattern. Only 2 sessions this week, but I'm ok with that. Next week will be 3, and 4/week after that.

    Squats and RDL's both felt pretty tough, and I tweaked my left hamstring a bit, so I didn't go too heavy.

    I'm not really a fan of working out calves, just seems pointless. Off to a bucks party tomorrow night, so I probably won't get back in again until Monday. Next week I'll try for Monday/Wed/Thu/Sat or Mon/Tue/Thu/Sat depending on work.

  4. #4
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Monday 25 March 2013 - Session 3

    Pendlay Row
    40 x 6
    50 x 6
    60 x 6
    65 x 6 + 2 + 2 + 2

    Power Cleans
    60 x 5 (singles)
    70 x 5 (singles)

    Incline DB Press
    16 x 10
    20 x 6
    24 x 6
    28 x 6 + 2 + 2 + 2

    Cable Tri Pushdown
    25 x 6
    30 x 6

    Just a short, easy workout today. Trying not to push myself too hard too early. Left shoulder tweaked a little bit doing incline db press, so I skipped an OHP movement. Did a fair few internal/external rotations and some face pulls too.

  5. #5
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Saturday, 30 March 2013 - Session 4

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    110 x 6
    120 x 6
    130 x 6 + 2 + 2 + 2

    Leg Press (+53kg base)
    120 x 6
    160 x 6
    180 x 6
    200 x 6
    220 x 6
    240 x 6 + 2 + 2 + 2

    BB Curl
    20 x 6
    25 x 6
    27.5 x 6 + 2 + 2 + 2

    Ab Wheel
    6
    6
    6
    Last edited by dodgybob; 03-29-2013 at 11:21 PM.

  6. #6
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Monday, 1 April 2013 - A

    Power Cleans
    40 x 6
    50 x 6
    60 x 6
    65 x 6
    70 x 1

    Lat Pulldowns
    33 x 6
    47 x 6
    57 x 6 + 2 + 2 + 2

    Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    DB Bench
    20 x 6
    22 x 6
    26 x 6
    30 x 6 + 2 + 2 + 2

    EZ-Bar Skullcrushers
    20 x 12
    20 x 10
    20 x 8

  7. #7
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Thursday, 4 April 2013 - B

    Squats
    60
    70
    80
    90
    100 + 2 + 2 + 2

    Deadlifts
    60
    100
    120
    130 + 2 + 2 + 2

    BB Curls
    20
    22.5 + 2 + 2 + 2

    Ab Wheel
    10
    8

    Also did a couple of sets of light DB curls. Arms are hugely uneven atm.

  8. #8
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Saturday, 6 April 2013 - C

    Power Cleans (singles)
    60 x 5
    70 x 3
    80 x 1

    Lat Pulldowns
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    CGBP
    20 x 20
    40 x 6
    50 x 6
    60 x 6
    70 x 6
    75 x 6 + 2 + 2 + 2

    Machine Shoulder Press
    25 x 6
    32 x 6 + 2 + 2 + 2

    Cable Tricep Pushdown
    25 x 6
    30 x 6 + 2 + 2 + 2

  9. #9
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Monday, 8 April 2013 - D

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    110 x 6
    120 x 6
    140 x 6 + 2 + 2 + 2

    Leg Press
    160 x 6
    200 x 6
    220 x 6
    240 x 6 + 2 + 2 + 2

    Ab Rollouts
    10
    8
    6
    Last edited by dodgybob; 04-08-2013 at 03:13 AM.

  10. #10
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Thursday, 11 April 2013 - A

    Power Cleans
    40 x 6
    50 x 6
    60 x 6
    65 x 6

    Chinups
    5
    5
    5

    DB Row
    26 x 6
    28 x 6
    30 x 6
    32 x 6 + 2 + 2 + 2

    CGBP
    Bar x 20
    40 x 6
    50 x 6
    60 x 6
    70 x 6
    72.5 x 6 + 2 + 2 + 2

    Machine Shoulder Press
    25 x 6
    32 x 6
    32 x 9 + 2 + 2 + 2

    Face Pulls ss w/ Tricep Pushdowns
    25 x 20 / 25 x 20
    25 x 20 / 25 x 20

  11. #11
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Saturday, 13 April 2013 - B

    Squats
    60
    70
    80
    95
    105 + 2 + 2 + 2

    RDLs
    60
    80
    100
    120 + 2 + 2 + 2

    DB Curls
    8
    12
    14 + 2 + 2 + 2

  12. #12
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Sunday, 14 April 2013 - C

    Power Cleans - AMAP in 10 min
    60kg x 20

    Chinups
    6
    5
    4
    3
    2

    Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    CGBP
    20 x 20
    40 x 6
    50 x 6
    60 x 6
    70 x 6
    75 x 6 + 2 + 2 + 2

    Chest Dips
    15
    12

  13. #13
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Wednesday, 17 April 2013 - D

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    120 x 6
    130 x 6
    140 x 6 + 2 + 2 + 2

    Leg Press
    160 x 6
    200 x 6
    240 x 6
    250 x 6 + 2 + 2 + 2

    BB Curl
    20 x 6
    22.5 x 6
    25 x 6 + 2 + 2 + 2

    Cable Crunches
    Max x 15
    Max x 12

  14. #14
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Saturday, 20th April 2013 - A

    Chinups
    6
    5
    5
    4

    DB Row
    26 x 6
    28 x 6
    30 x 6
    32 x 6
    34 x 6 + 2 + 2 + 2

    CGBP
    Bar x 20
    40 x 6
    60 x 6
    70 x 6
    75 x 6 + 2 + 2 + 2

    Machine Shoulder Press
    20 x 6
    25 x 6
    32 x 6
    39 x 6 + 2 + 2 + 2

    Face Pulls ss w/ Tricep Pushdowns
    25 x 20 / 25 x 20
    25 x 20 / 25 x 20

  15. #15
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Thursday, 25 April 2013 - C

    Chinups
    7
    6
    5
    5
    3
    2
    2 (30 total)

    Cable Row
    47 x 6
    57 x 6
    67 x 6
    77 x 6 + 2 + 2 + 2

    CGBP
    20 x 20
    40 x 6
    60 x 6
    70 x 6
    77.5 x 6 + 2 + 2 + 2

    DB OHP
    12 x 6
    14 x 6
    16 x 6
    18 x 6
    20 x 6 + 2 + 2 + 2

    Face Pulls ss w/Cable Pushdown
    30 x 20/20
    35 x 15/15
    42 x 15/12

  16. #16
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Thursday, 2 May 2013 - D

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    120 x 6
    130 x 6
    140 x 6 + 2 + 2 + 2

    Leg Press
    200 x 6
    220 x 6
    240 x 6 + 2 + 2 + 2

    BB Curl
    20 x 6
    22.5 x 6
    25 x 6 + 2 + 2 + 2

    Ab Wheel
    10
    10
    10

  17. #17
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    HTC-12 Tuesday, 7 May 2013 - A

    Power Cleans
    50 x 6
    60 x 6
    65 x 5
    70 x 3
    75 x 3
    80 x 2

    Chinups
    8
    6
    5
    3
    3
    2
    2
    1 (30 total)

    DB Row
    26 x 6
    28 x 6
    30 x 6
    32 x 6
    34 x 6 + 2 + 2 + 2

    CGBP
    Bar x 20
    40 x 6
    60 x 6
    70 x 6
    75 x 6
    80 x 6 + 2 + 2 + 2

    Face Pulls ss w/ Tricep Pushdowns
    30 x 20 / 30 x 20
    35 x 20 / 35 x 10

  18. #18
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    20
    22/5/13 - Lower

    Squats
    0 x 10 x 10
    20 x 10
    40 x 10
    60 x 6
    80 x 6
    90 x 6
    100 x 6

    Front Squats
    60 x 10
    60 x 8
    60 x 6

    SLDL
    60 x 10
    80 x 10

    Been away for a while, and having some knee problems after a hike I did a few weeks ago, so just easing back into things.

Similar Threads

  1. CrossFit Open 2013
    By Tom Mutaffis in forum CrossFit
    Replies: 22
    Last Post: 04-14-2013, 12:02 PM
  2. Muscle_G's 2013 powelifting log
    By muscle_g in forum Member Online Journals
    Replies: 17
    Last Post: 02-24-2013, 12:13 PM
  3. Relntless 2013 28 days out................
    By Rob Luyando in forum Powerlifting and Strength Training
    Replies: 0
    Last Post: 02-24-2013, 10:05 AM
  4. 2013 GOALS? WHATS IS IT?
    By ScottYard in forum Powerlifting and Strength Training
    Replies: 36
    Last Post: 02-12-2013, 02:34 PM
  5. Relentless 2013
    By Rob Luyando in forum Powerlifting and Strength Training
    Replies: 0
    Last Post: 12-14-2012, 07:26 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •