Forging the Berserker

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Re: Forging the Berserker

Postby Berserker » Mon Nov 28, 2016 3:04 pm

Monday 28th Nov - push strength
Bench press - 85kg (187) x 4 sets of 5
Squat - 92.5kg (204) x 3 sets of 5... knee felt pretty good :)
OHP - 55kg (121) x 3 sets of 5
Tricep pushdown - 60kg (132) x 12/10/9
Berserker
 
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Re: Forging the Berserker

Postby Berserker » Sun Dec 04, 2016 2:06 am

Oops, bit lazy with the log last week:

Tues 29th Nov - Pull strength
Deadlift - Triples up to 175kg (385)
Barbell row - 92.5kg (204) x 3 sets of 6
V handle pulldowns - 77kg(169) x 3 sets of 8
Hammer curls - 25kg (55) x 3 sets of 10
DB shrug - 50kg (110) x 3 sets of 30

Thurs 1st Dec - push hypertrophy
Incline press - 60kg (132) x 4 sets of8
Decline press - 70kg (154) x 3 sets of 8
Neutral grip seated press - 45kg (99) x 10/10/8/7
OH tricep cable extension - 40kg (88) x 4 sets of 12
Lateral raises - 12.5kg (28) x 4 sets of 15
Neck curls - 10kg (22) x 3 sets of 15
Facepulls - 40kg (88) x 3 sets of 15

Fri 2nd Dec - Pull hypertrophy
Landmine row - 60kg (132) x 4 sets of 8
Neutral grip pulldowns - 70kg (154) x 4 sets of 8
Hyperextensions x 4 sets of 10
Snatch grip high pull - 70kg (154) x 4 sets of 8
EZ bar curl - 30kg (66) x 3 sets of 10
Reverse flyes - 10kg (22) x 4 sets of 15
Concentration curls - 12.5kg (28) x 3 sets of 10
DB Farmers walk - 42.5kg (94) x 3 lengths of the gym and back
Berserker
 
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Re: Forging the Berserker

Postby Berserker » Mon Dec 05, 2016 2:16 pm

Monday 5th Dec - Push strength
Bench press - 92.5kg (204) x 5 sets of 3
Box squat- 80kg (176) x 5 sets of 5
OHP - 57.5kg (127) x 5/4/4
Facepulls - 50kg (110) x 3 sets of 15

Thought I'd try box squats as they're supposed to put less stress on the knees and it felt pretty good. Pretty tough without the momentum coming from the bottom position but I felt it in my quads more than I have for ages.
Berserker
 
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Re: Forging the Berserker

Postby Berserker » Tue Dec 06, 2016 2:08 pm

Tues 6th Dec - Pull strength
Deadlift - 160kg (352) x 3 sets of 3
T Bar row - 80kg (176) x 3 sets of 8
V handle pulldown - 91kg (200) x 3 sets of 6
Hammer curls - 27.5kg (61) x 10/8/7

Lower back and glutes felt a bit sore after the box squats yesterday so didn't want to push it on deadlifts. Felt pretty strong otherwise.
Berserker
 
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Re: Forging the Berserker

Postby Berserker » Thu Dec 08, 2016 2:42 am

Thurs 8th December - push hypertrophy
Leg press - 100kg (220) x 3 sets of 12 (3secs up, 3 secs down)
Incline press - 70kg (154) x 8/8/7/6
Shoulder press machine - 45kg (99) x 3 sets of 10
Pec fly machine - 42kg (92.4) x 15/15/12
Lateral raise - 14kg (31) x 12/12/9, 8kg (18) x 18
Cable OH extension - 45kg (99) x 18/15/13
Facepulls - 50kg (110) x 3 sets of 15


Read a study last night on using HSR (heavy, slow, resistance) training for tendonitis. The idea is to keep the reps slow with no explosion at all and gradually build up weight. I tried it on the leg press and me knee felt great afterwards!
Berserker
 
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Re: Forging the Berserker

Postby Berserker » Mon Dec 12, 2016 2:40 am

Monday 12th December - push strength
Box squat - 91kg (200) x 5 sets of 5
Bench press - 92.5kg (204) x 4 sets of 4
OHP - 50kg (110) x 4 sets of 6
Facepulls - 55kg (121) x 3 sets of 15

Instead of doing the pull strength workout tomorrow I'll be doing the hypertrophy workout instead. Deadlifting the day after squatting is getting quite tiring so I'll do the pull strength on Friday instead. Keeps it interesting too.
Berserker
 
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Re: Forging the Berserker

Postby Berserker » Tue Dec 13, 2016 2:34 am

Tues 13th December - pull hypertrophy
Neutral grip pullups - 8/6/5... my pullups have gone to shit, I need to start doing them daily again!
T bar row - 60kg (132) x 4 sets of 12
V handle pulldown - 77kg (169) x 3 sets of 8
Incline DB shrug - 25kg (55) x 3 sets of 25
EZ curl - 25kg (55) x 15/14/10, 20kg (44) x 15
Neck curls - 10kg (22) x 3 sets of 20
DB Farmers walk - 45kg (99) x 3 lengths of the gym (about 80 steps each time)

I'm enjoying this program. My joints feel better and I feel like I'm responding well to the higher frequency and variable volume. Although my strength isn't back where it was and my lower body training is far less than optimal I feel like I'm making progress... think I've gained a bit of muscle too :D
Berserker
 
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Re: Forging the Berserker

Postby sam » Wed Dec 14, 2016 12:05 pm

So do you think the extra volume at a lesser intensity has spurred on greater hypertrophy for you?
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Re: Forging the Berserker

Postby Berserker » Wed Dec 14, 2016 12:33 pm

It's only been a few weeks so hard to tell, but I think I've grown a bit. Probably as much to do with frequency as anything else. Training everything twice a week at varying intensities keeps the protein synthesis elevated I guess.

I'm gonna stick with it and see how it goes... need to up my conditioning big time though!
Berserker
 
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Re: Forging the Berserker

Postby sam » Wed Dec 14, 2016 3:22 pm

To be honest I've been thinking similar, that I need to up the conditioning and get rid of some flab. I've even been entertaining doing Freeletics etc instead of lifting!
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