Forging the Berserker

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Re: Forging the Berserker

Postby Berserker » Wed Dec 14, 2016 4:08 pm

There'd be nothing wrong with doing one heavy, balls to the wall movement per session followed by bodyweight conditioning... I would never skip the lifting all together though.
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Re: Forging the Berserker

Postby sam » Thu Dec 15, 2016 1:59 am

Thats what I've been thinking. However as I can only commit to training 2-3x a week I worry about lifting frequency.
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Re: Forging the Berserker

Postby Berserker » Sat Dec 17, 2016 11:32 am

Yeah you're better off hitting full body workouts if you can only train 2-3 times a week IMO. You could still vary the intensity though, kinda like the Texas method.
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Re: Forging the Berserker

Postby sam » Sun Dec 18, 2016 5:25 am

So keep hitting the lifts full body, optional cardio. Focus more on lifting and dieting..

In terms of cycling intensity now, this is why I've been considering 531 or 1x5+ for my squats..
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Re: Forging the Berserker

Postby Berserker » Tue Dec 20, 2016 2:41 am

Thurs 15th December - push hypertrophy
Leg press - 100kg (220) x 4 sets of 10
Incline press - 74kg(163) x 8/8/7, 60kg (132) x 10
Seated press machine - 50kg (110) x 3 sets of 10
Pec fly machine - 49kg (108) x 15/15/13
Tricep rope extension - 60kg (132) x 3 sets of 10
Cable lateral raise - 10kg (22) x 3 sets of 15
Face pulls - 50kg (110) x 3 sets of 15

Friday 16th December - skipped training as I went to a gig last night and got 3 hours sleep!

Monday 19th December - Push strength
Box squat - 95kg (209) x 4 sets of 5
Bench press - 95kg (209) x 3/3/3/3/5 (asked someone to spot the last set as I felt strong and went for an amrap)
OHP - 50kg (110) x 8/7/6

Tuesday 20th December - pull hypertrophy
Seated row - 63kg (139) x 4 sets of 10
V grip pulldown - 77kg (169) x 4 sets of 8
Hyperextension - 4 sets of 12
DB pullover - 32.5kg (72) x 3 sets of 10
Hammer curl - 25kg (55) x 3 sets of 10
Reverse DB fly - 12kg (26) x 3 sets of 15
Preacher curls - 20kg (44) x 3 sets of 15
DB Farmers' walk - 45kg (99) x 2 walks to failure
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Re: Forging the Berserker

Postby Berserker » Mon Jan 02, 2017 3:02 pm

Happy new year everybody... it's been even quieter on here than usual the last couple of weeks. Get back to work ya lazy bastards!

So it's the time of year to set some goals and evaluate priorities, and my main focus has to be on getting injury free, mobile and healthy. My conditioning has gone to shit since my knee issues started so that has to be a close second. Maximal strength is still up there but needs to take the back seat for a while.

Enter the LCI method... again. Last time I tried LCI my gym layout was no good for the circuits and I wasn't eating enough to sustain it. I got weaker and never got the full benefit from the circuits. My new gym is all in one room and is perfectly laid out for this type of training, so bring it on. I'm sticking to the Greyskull principles for the lift portion. The circuit portion should be straight forward enough. The interval portion will require some trial and error to figure out what my knee can handle.

Let's do it!

Monday 2nd January

Rehab
Eccentric leg press (bad leg down, good leg up) 100kg (220) x 3 sets of 10

Lift
Bench press - 90kg (198) x 5/5/7

Circuit - 5 rounds
BB row - 80kg (176) x 8
Dips x 8
V handle pulldowns - 70kg (154) x 8[b]

Interval

Cosstrainer - Didn't time it, just did 6 sprints as fast as I could for as log as I could. My lungs were on fire but it felt pretty good. Once I get an idea what intervals are doable for me I'll be more stringent with the timings.

Good luck with your training in 2017!
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Re: Forging the Berserker

Postby Berserker » Tue Jan 03, 2017 2:37 am

Tuesday 3rd January

Lift
Deadlift - 150kg (330) x 7

Circuit 5 rounds
DB push press - 17.5kg (39) x 8
Pullups - 6/5/5/4/4
Fat gripz hammer curl - 15kg (33) x 8
Split squat - bodyweight x 10

Interval
Crosstrainer tabata

Ab wheel rollouts x 3 sets of 10

First time using my new fat gripz and man do they make it harder! It was a mistake doing pullups in the same circuit as the curls, my forearms were toast. I was planning to do kettlebell intervals but my grip was gone so hit the crosstrainer again.
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Re: Forging the Berserker

Postby Berserker » Fri Jan 06, 2017 4:58 pm

Well so much to my injury free year! On the last set of ab wheel rollouts on Tuesday I felt a sharp pain in my abs and they started to cramp up. My abs have been sore (like really bad DOMS) for 3 days now so I think I may have pulled a muscle or something. Feeling a little better today so I'm hoping to be back to training on Monday.

It sucks to have missed 2 workouts in the first week of the year but I'll be back.
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Re: Forging the Berserker

Postby Bruce » Tue Feb 07, 2017 7:49 am

Have you started that program from Brian Alsruhe yet? How's it going?
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Re: Forging the Berserker

Postby Berserker » Tue Feb 07, 2017 2:00 pm

Hey buddy, yeah I'm on my 4th week of the first 4 week block. I'm planning to do a write up at the end of each 4 week block rather than logging daily/weekly.

I'm feeling great on it though, the ramping sets and antagonistic supersets are really helping my joints. The 4 sets of 8 has been challenging, especially on deadlifts but my work capacity has improved for sure. It took a few weeks to figure out what I should be doing for 8 reps. Next week I start 4 weeks of 5 sets of 5, so more familiar ground... it'll be interesting to see what impact the sets of 8 have on my 5 rep sets. The conditioning and core training every workout is enjoyable too, it should really help my fitness in the long run.

All in all though, it's going really well and I managed to squat my bodyweight for 8 reps with no knee pain this morning too! I can see me sticking to this programme for a while.
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