I’ve added in some glute-ham raises into my leg workout so that I can make better use of the time between sets of shrugs.  I can’t believe I didn’t think of it before.

***

Self experimentation

I started the following protocols after getting back from the Christmas holidays (so around 2 January):

• Vitamin D – 4,000IU in the morning - no significant changes noted, either from switching to the morning or from doubling the does from 2,000IU.  I am still considering trying increasing the dosage to 6,000IU to see what happens.
• No coffee – I am still drinking green tea constantly but I am starting to wonder how much longer I will keep this up.

I started the following protocols about two weeks later:

• Single set of higher reps after press workout – I have given up doing the higher rep presses after my main pressing workout because I keep forgetting and going straight into doing dips and chins.  I will persevere with doing a lighter set after my assistance presses on bench day but remembering to do it is proving challenging.  I am thinking about doing some higher rep dips and chins instead.
• Sledgehammer levering – I have found that the levering work does make my wrists sore on squats now so I am cutting them down to twice a week.  I may do a bit of gripper work instead but we will see.

***

Workouts plan for the week

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (1 x 3, 7 x 2)
• Shrugs – 8 sets of 3 reps – 240kg
• Glute-ham raises – blue and pink band – 8 sets of 3 reps
• Hip thrusts – 3 sets of 5 reps – 130kg

Sat: Upper (A)

• Incline bench – 8 sets of 2-3 reps –87kg (1 x 3, 7 x 2)
• Dumbbell incline bench rows – 8 sets of 9 reps – 80kg
• Overhead press – 6 sets of 3-5 reps – 56kg (2 x 5, 4 x 4)
• EZ bar curl – 6 sets of 5-8 reps – 50kg (2 x 7, 4 x 6)

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (2 x 3, 6 x 2)
• Rack pull from below knee – 8 sets of 2-3 reps – 200kg (8 x 3)

Mon: Upper (B)

• Overhead press – 8 sets of 2-3 reps – 66kg (8 x 2)
• Barbell row – 8 sets of 3 reps – 75kg
• Narrow grip chins – 6 sets of 3-6 reps – 30kg (1 x 4, 5 x 3)
• Dips – 6 sets of 3-6 reps – 35kg (1 x 4, 5 x 3)

Tues: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (3 x 3, 5 x 2)
• Shrugs – 8 sets of 3 reps – 240kg
• Glute-ham raises – blue and pink band – 8 sets of 3 reps
• Hip thrusts – 3 sets of 5 reps – 130kg

Weds: REST

Thurs: Upper (A)

• Incline bench – 8 sets of 2-3 reps –87kg (2 x 3, 6 x 2)
• Dumbbell incline bench rows – 8 sets of 9 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 56kg (3 x 4, 3 x 3)
• EZ bar curl – 6 sets of 5-8 reps -50kg (3 x 7, 3 x 6)

I have decided I am not working hard enough on my overhead press day so I will probably put in a barbell row.  Might not go in exactly as before (Pendlay c. 130kg 8 x 2-3)  but will have to see.

***

Self experimentation

I started the following protocols after getting back from the Christmas holidays (so around 2 January):

• Vitamin D – 4,000IU in the morning - I am starting to think that this is not having very much effect.  I am considering trying increasing the dosage to 6,000IU to see what happens.
• No coffee – I am still drinking green tea constantly.

I started the following protocols about two weeks later:

• Single set of higher reps after press workout – I have started doing a single set of higher reps after my presses (both the 8 sets x 2-3 reps workout and the 6 sets x 4-5 reps workout).  I was pleased that it didn’t seem to impact on my dips performance.  I haven’t managed it every time, however, because it hasn’t become a habit yet.
• Sledgehammer levering – typically, I do some simple rehab band exercises while resting between sets of presses or squats (like band pull-aparts).  However, I decided to try something different between sets of squats the other day and ended up doing some sledgehammer levers.  This was fun so I am going to give it a run for a couple of weeks and see whether it affects anything else (positively or negatively).

***

Workouts plan for the week

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (7 x 3, 1 x 2)
• Shrugs – 8 sets of 3 reps – 230kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Sat: Upper (A)

• Incline bench – 8 sets of 2-3 reps –84kg (8 x 3)
• Dumbbell incline bench rows – 8 sets of 8 reps – 80kg
• Overhead press – 6 sets of 3-5 reps – 56kg (6 x 3)
• EZ bar curl – 6 sets of 5-8 reps – 50kg (6 x 6)

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (8 x 3)
• Rack pull from below knee – 8 sets of 2-3 reps – 195kg (8 x 3)

Mon: Upper (B)

• Overhead press – 8 sets of 2-3 reps – 66kg (8 x 2)
• Barbell row – TBC
• Narrow grip chins – 6 sets of 3-6 reps – 30kg (6 x 3)
• Dips – 6 sets of 3-6 reps – 35kg (6 x 3)

Tues: Lower

• Back squat – 8 sets of 2-3 reps – 166kg (8 x 2)
• Shrugs – 8 sets of 3 reps – 230kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Weds: REST

Thurs: Upper (A)

• Incline bench – 8 sets of 2-3 reps –87kg (8 x 2)
• Dumbbell incline bench rows – 8 sets of 8 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 56kg (1 x 4, 5 x 3)
• EZ bar curl – 6 sets of 5-8 reps -50kg (1 x 7, 5 x 6)

My squat still languishes in the middle of 160kg but 165kg is not far away.  Perhaps I will finally start doing my work sets with 170kg in February?  This is the third time I have worked through 160kg and 165kg and I have not yet reached 170kg…

***

Self experimentation

I started the following protocols after getting back from the Christmas holidays (so around 2 January):

• Vitamin D – 4,000IU in the morning - I am starting to think that this is not having very much effect.  I am considering trying increasing the dosage to 6,000IU to see what happens.
• No coffee – I am still going strong without coffee but I am drinking green tea in its place (or tea if I am offered a drink out).  I have also started twitching a little bit straight after lunch, which was always my favourite time to drink coffee, but I have thus far resisted.

I started the following protocols at the beginning of last week:

• Single set of higher reps after press workout – I have started doing a single set of higher reps after my presses (both the 8 sets x 2-3 reps workout and the 6 sets x 4-5 reps workout).  I was pleased that it didn’t seem to impact on my dips performance.  I haven’t managed it every time, however, because it hasn’t become a habit yet.
• Sledgehammer levering – typically, I do some simple rehab band exercises while resting between sets of presses or squats (like band pull-aparts).  However, I decided to try something different between sets of squats the other day and ended up doing some sledgehammer levers.  This was fun so I am going to give it a run for a couple of weeks and see whether it affects anything else (positively or negatively).

***

Workouts plan for the week

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (3 x 3, 5 x 2)
• Shrugs – 8 sets of 3 reps – 230kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Sat: Upper (A)

• Incline bench – 8 sets of 2-3 reps –84kg (5 x 3, 3 x 2)
• Dumbbell incline bench rows – 8 sets of 7 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 53kg (5 x 5, 1 x 4)
• EZ bar curl – 6 sets of 5-8 reps – 50kg (5 x 6, 1 x 5)

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (4 x 3, 4 x 2)
• Rack pull from below knee – 8 sets of 2-3 reps – 190kg (3 x 3, 5 x 2)

Mon: Upper (B)

• Overhead press – 8 sets of 2-3 reps – 63kg (6 x 3, 2 x 2)
• Narrow grip chins – 6 sets of 3-6 reps – 30kg (3 x 4, 3 x 3)
• Dips – 6 sets of 3-6 reps – 35kg (3 x 4, 3 x 3)

Tues: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (5 x 3, 3 x 2)
• Shrugs – 8 sets of 3 reps – 230kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Weds: REST

Thurs: Upper (A)

• Incline bench – 8 sets of 2-3 reps –84kg (6 x 3, 2 x 2)
• Dumbbell incline bench rows – 8 sets of 7 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 53kg (6 x 5)
• EZ bar curl – 6 sets of 5-8 reps -50kg (6 x 5)

In other news, we are now proud tenants of an allotment in our village.  We were very lucky in that the previous tenant left to take on management of a smallholding and therefore the site was in very good repair and even had some vegetables in place for us to harvest!  Anna has already tried the brussels sprouts and was very impressed with how much better they were than shop-bought produce.  I declined to find out…

***

Self experimentation

I started the following protcols after getting back from the Christmas holidays (so around 2 January):

• Vitamin D – 4,000IU in the morning - So far, I have noticed only a small effect in that I appear to be sleeping slightly better (estimated by number of nights I sleep all the way through without interruptions)  but nothing as significant as epsom salt baths.
• No coffee – I am still going strong without coffee but I am drinking green tea in its place.  I have started twitching a little bit straight after lunch, which was always my favourite time to drink coffee, but I have thus far resisted, even when someone made a cup for me by mistake!

***

Workouts plan for the week

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (8 x 2)
• Shrugs – 10 sets of 3 reps – 220kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Sat: Upper (A)

• Incline bench – 8 sets of 2-3 reps –84kg (8 x 2)
• Dumbbell incline bench rows – 8 sets of 6 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 53kg (2 x 5, 4 x 4)
• EZ bar curl – 6 sets of 5-8 reps -50kg (2 x 6, 4 x 5)

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (1 x 3, 7 x 2)
• Rack pull from knee – 8 sets of 2-3 reps – 190kg (1 x 3, 7 x 2)

Mon: Upper (B)

• Overhead press – 8 sets of 2-3 reps – 63kg (4 x 3, 4 x 2)
• Narrow grip chins – 4 sets of 3-6 reps – 30kg (3 x 4, 3 x 3)
• Dips - 4 sets of 3-6 reps – 35kg (3 x 4, 3 x 3)

Tues: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (2 x 3, 6 x 2)
• Shrugs – 10 sets of 3 reps – 220kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Weds: REST

Thurs: Upper (A)

• Incline bench – 8 sets of 2-3 reps –84kg (1 x 3, 7 x 2)
• Dumbbell incline bench rows – 8 sets of 6 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 53kg (3 x 5, 3 x 4)
• EZ bar curl – 6 sets of 5-8 reps -50kg (3 x 5, 3 x 4)

***

Goals for the year

I worked reasonably well in 2011 with a single main goal (185kg squat single) and a few subsidiary goals.  So I’m going to go with the same idea in 2012.

• Deadlift – 250kg single
• Squat – 190kg work weight (8 sets of 3 reps)
• Incline bench – 105kg work weight (8 sets of 3 reps)
• Overhead press – 80kg work weight (8 sets of 3 reps)

My squat will need to go up by 30kg to hit that goal, my incline bench will need to improve by 25kg and my overhead press by 17kg.  Realistic, I think, depending on how much bodyweight I am prepared to gain.

***

Deadlift programme

So my main goal for 2012 is to bring my deadlift up by 40kg from 210kg to 250kg.  I was disappointed with my deadlift progress in 2011 so if I achieve no other significant gym-related goal in 2012 then I can live with that.  My squat will go up anyway from squatting three times a week, so it’s not like I am going to fall behind on that lift.

I tested some deadlifts and rack pulls of varying heights at the end of 2011 and I found that I couldn’t pull much more from the knee than from the floor.  So I think I need to try rack pulls again to build the back strength in the right places.

This time I am going to give them the Hepburn treatment of 8 sets of 2-3 reps.  I am going to start from the knee.  Then, after a while, I will drop the height of the pull.

***

Self experimentation

I am going to keep a record now of the various projects I have running, rather than trying to keep records off the blog.  I have just started the following protcols:

• Vitamin D – 4,000IU in the morning - I was interested to read that Seth Roberts found significant benefits to his sleep from taking 4,000IU of Vitamin D in the morning.  This protocol was much more beneficial to him than 2,000IU and was better than taking it at any other time of day.
• No coffee – I have decided to see whether I can do without coffee for a period of time to see what happens.  I have not really considered myself to be particularly susceptible to caffeine in the past but it will be interesting to see if there are any changes as a result of dropping it.

***

WORKOUTS

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (1 x 3, 7 x 2)
• Shrugs – 10 sets of 3 reps – 220kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Sat: Upper (A)

• Overhead press – 8 sets of 2-3 reps – 63kg (1 x 3, 7 x 2)
• Narrow grip chins – 4 sets of 4-6 reps – 30kg
• Dips - 4 sets of 4-6 reps – 35kg

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (2 x 3, 6 x 2)
• Rack pull from knee – 8 sets of 2-3 reps – 190kg (1 x 3, 7 x 2)

Mon: Upper (B)

• Incline bench – 8 sets of 2-3 reps –80kg (1 x 3, 7 x 2)
• Dumbbell incline bench rows – 8 sets of 6 reps – 80kg
• Overhead press – 6 sets of 4-5 reps – 53kg (6 x 4)
• EZ bar curl – 6 sets of 5-8 reps -50kg (6 x 4)

Tues: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (3 x 3, 5 x 2)
• Shrugs – 10 sets of 3 reps – 220kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Weds: REST

Thurs: Upper (A)

• Overhead press – 8 sets of 2-3 reps – 63kg (1 x 3, 7 x 2)
• Narrow grip chins – 4 sets of 4-6 reps – 30kg (1 x 5, 3 x 4)
• Dips - 4 sets of 4-6 reps – 40kg (1 x 5, 3 x 4)

I am considering how I am going to go about driving up my deadlift in 2012, as 2011 has not seen very good progress.  I only moved up 20kg from 190kg to 210kg and in comparison my squat moved up 40kg.  So ideally, I want to see a 40kg improvement on my deadlift in 2012, which I guess is an unofficial goal at this point of 250kg…

 ***

WORKOUTS

Mon: Lower

• Back squat – 8 sets of 2-3 reps – 165kg (8 x 2)
• Shrugs – 10 sets of 3 reps – 225kg
• Hip thrusts – 3 sets of 5 reps – 130kg

I may need some heavier dumbbells soon.  I have loaded my current ones up to 75kg and they can only be loaded up to 80kg (40kg each – 2 x 7.5kg and 4 x 5kg + 5kg handle and ends).  For chest-supported dumbbell rows that is only really good if I am doing high reps (say 10 – 12) but I can see that soon even that won’t be enough.  Recommendations from all you larger chaps who come across this problem more regularly are most welcome…

 ***

WORKOUTS

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (5 x 3, 3 x 2)
• Shrugs – 10 sets of 3 reps – 210kg
• EZ bar curls – 3 sets of 8 reps – 50kg

Sat: Upper

• Overhead press – 8 sets of 2-3 reps – 63kg (1 x 3, 8 x 2)
• Partial overhead press – 5 sets of 1 rep – 66kg
• Narrow grip chins – 6 sets of 4 reps – 25kg (1 x 5, 5 x 4)

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (6 x 3, 2 x 2)
• Zercher squat – 5 sets of 1 rep – 130kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Incline bench goes back up to 90kg this week, which is good.  I don’t really have a comparative for this from the beginning of the year but my best bench ever was a double with 100kg so I guess I am stronger than that now.

I’m going to try 63kg and 53kg for my overhead pressing weights and see how that goes.  I don’t really want to go up in 2kg increments but we will see how I get on with 3kg jumps.  I am pretty sure 4kg would be too much.

The partial overhead press is the bees knees for thrashing the upper back muscles and building stability under bigger weights.  I barely feel it anywhere else, even after pressing.

***

WORKOUTS

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (2 x 3, 6 x 2)
• Shrugs – 10 sets of 3 reps – 210kg
• EZ bar curls – 3 sets of 8 reps – 50kg

Sat: Upper

• Overhead press – 8 sets of 2-3 reps – 63kg (8 x 2)
• Partial overhead press – 5 sets of 1 rep – 70kg
• Narrow grip chins – 6 sets of 4 reps – 25kg

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (3 x 3, 5 x 2)
• Zercher squat – 5 sets of 1 rep – 130kg
• Hip thrusts – 3 sets of 5 reps – 130kg

Still trying the additional volume and the Zerchers and partial overhead presses.  Zerchers feel like a pure ab exercise to me.  I don’t know whether everyone feels like that?

At 125kg, it doesn’t feel like there is much going on in my legs, even after squats, and my arms aren’t particularly bothered either (although they do make my forearms sore).  On the other hand, my abs feel like they’ve been run over…

***

WORKOUTS

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 155kg (8 x 3)
• Shrugs – 10 sets of 3 reps – 210kg
• EZ bar curls – 3 sets of 8 reps – 50kg

Sat: Upper

• Overhead press – 8 sets of 2-3 reps – 60kg (8 x 3)
• Partial overhead press – 5 sets of 1 rep – 65kg
• Narrow grip chins – 6 sets of 5 reps – 20kg

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 160kg (8 x 2)
• Zercher squat – 5 sets of 1 rep – 125kg
• Hip thrusts – 3 sets of 5 reps – 125kg

I have put in two small extra exercises.  I have squeezed in some partial overhead presses to break myself gently into doing partials and to help my poor pressing strength.  I have also put in some bottom-position Zercher squats set at exactly the height that I start my deadlift from to start getting my deadlift moving again.  I was going to do partial squats at the same height (which I have not done before) but I decided to try Zerchers instead because of the success Jamie Lewis has had with them (see his workout plan here - NSFW).

***

WORKOUTS

Fri: Lower

• Back squat – 8 sets of 2-3 reps – 155kg (4 x 3, 4 x 2)
• Shrugs – 10 sets of 3 reps – 200kg
• EZ bar curls – 3 sets of 8 reps – 50kg

Sat: Upper

• Overhead press – 8 sets of 2-3 reps – 60kg (4 x 3, 4 x 2)
• Partial overhead press – 5 sets of 1 rep – 60kg
• Narrow grip chins – 6 sets of 4 reps – 20kg

Sun: Lower

• Back squat – 8 sets of 2-3 reps – 155kg (5 x 3, 3 x 2)
• Zercher squat – 5 sets of 1 rep – 120kg
• Hip thrusts – 3 sets of 5 reps – 120kg