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Zombie Apocalypse Training Log

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FRIDAY, NOVEMBER 13 2020


Warmup
-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x [5-5-5-4-4] (70kg/154lbs)
-Fat grips bicep curls: 3x [14-10-11] (28kg/61lbs)
-Lateral raises: 2x15 (7kg+7kg)

Functional training
-Sledgehammer swings and movements: 10 minutes(10kg/22lbs)


Slow and steady progress for the OHP. I hope I 'll have the 5x5 next Friday.
 
MONDAY, NOVEMBER 16 2020


Warm up
-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x [5-5-5-5-4] (140kg/308lbs)
-Front squat: 2x10 (75kg/165lbs)

Tendon training
-Calf raises: 1x50

Cardio
-Treadmill walk/run/walk for 3km


I could do the last rep of the last set, but the form wouldn't be acceptable for my standards. It would be valid in a powerlifting meet, but it wouldn't be as i want my reps to be. Even the 4th was not with the form I consider acceptable.
No strongman type training, but I did some good cardio.
 
TUESDAY, NOVEMBER 17 2020


Warm up
-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 8X3 (110kg/242lbs), 7x3(100kg/220lbs)
-Barbell bent over row: 3x15 (60kg/132lbs)

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)

Cardio
-Jogging 25 mins


Next Tuesday I will try sets of 5 for bench. Hopefully i will get 5x5 within 3 weeks.
 
THURSDAY, NOVEMBER 19 2020


Warm up
-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 3x [5-5-2](200kg/440lbs), 1x1(210kg/462lbs)
-Fat grips deadlift: 10x3(70kg/154lbs)
-Power clean: 2x3(80kg/176lbs)

Strongman type training
-One arm farmers walk: 3x 50m each hand(40kg/88lbs)

Tendon training
-Goodmornings: 1x50(no weight)


Bad day for deadlift. Less reps than last time, so I did a heavier single at the end. I have 4 weeks until maxing out and deload. I hope I can make some progress until then.
 
FRIDAY, NOVEMBER 20 2020


Warmup
-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x [5-5-5-4-4] (70kg/154lbs)
-Fat grips bicep curls: 3x [15-10-10] (28kg/61lbs)

Cardio
-Treadmill run 3km


First plateau for OHP. Same weight and reps as last Friday. I guess I made all the progress I could for this mesocycle, but I will push it for 3 more weeks. Then I will max and I 'll have a deload week.
After that I will either do a hypertrophy mesocycle, or a new strength mesocycle, but not with linear progression as my current mesocycle, but with periodization.
 
MONDAY, NOVEMBER 23 2020


Warm up
-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x5 (140kg/308lbs)
-Front squat: 2x12 (75kg/165lbs)

Unilateral training
-Bench pistol squat: 2x10 each leg(10kg/22lbs)

Tendon training
-Calf raises: 1x50

Cardio
-Treadmill walk/run/walk for 3km

Finally 5x5 for 140kg squat. Easier than I expected and with good form in every rep.
This was my goal for this mesocycle. I may increase either the weight, or the reps next Monday.
 
TUESDAY, NOVEMBER 24 2020


Warm up
-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 10x3 (110kg/242lbs)
-Barbell bent over row: 1x3 (70kg/154lbs), 1x3 (80kg/176lbs), 1x3 (85kg/187lbs), 1x2 (90kg/198lbs)
-Latex tube resistance band chest press
-latex tube resistance band row

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)

Cardio
-Jogging 25 mins


Yesterday it was an almost sleepless night, so I didn't go for 5's at bench, as I intended to.
Despite the fact that I was really tired, the bench was not very hard. All 30 reps were smooth, and the breaks between sets were relatively short, 3'-6'.
 
THURSDAY, NOVEMBER 26 2020


Warm up
-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 5x [5-5-4-4-3](200kg/440lbs)
-Power clean: 1x5(60kg/132lbs), 1x3(70kg/154lbs), 1x2(80kg/176lbs), 1x1(90kg/198lbs)
-Pull-ups: 3x max reps

Conditioning
-Circuit: [zercher squat 40kg/88lbs x5 reps, sumo deadlift 90kg/198lbs x5 reps, box jumps x5 reps] as many rounds as possible for 15'

Tendon training
-Goodmornings: 1x50(no weight)

Cardio
-Treadmill walk/run/walk 3km


Good day for deadlift. 2 more weeks for this mesocycle. Then, 1 week of 3x3 instead of 5x5, and after that I will test my 1rm.
The circuit was hard after the first 10'. I kept the rest between rounds to minimum.
 
FRIDAY, NOVEMBER 27 2020


Warmup
-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x [5-4-4-3-4] (70kg/154lbs)
-Fat grips bicep curls: 3x [15-10-9] (28kg/61lbs)
-Dumbbell overhead press: 3x [8-6-6] (20kg+20kg)


So, this was a setback for the OHP. Less reps than last Friday. I don't know if this is because of the high volume deadlifting of yesterday, or the increased cardio of this week.

Nevertheless, I decided to slightly change my schedule. I consider this mesocycle finished (I will not test my 1rm, it doesn't matter, as I am months away from a pl meet). Next week will be a deload, and I will start a new routine with linear periodization. After 10 weeks on my current routine, I have to say that I totally believe that every lifter should do, once a year, a heavy linear progression routine, but, for intermediate and advanced lifters, it shouldn't last more than 6 weeks.

Tomorrow I will post the details of my new routine.
 
My new routine consists of 4 weeks mesocycles. 3 weeks of high intensity, and 1 deload week. Then overload. It will be like this:


MONDAY Week 1- Week 2- Week 3- Week 4
-Squat 5x5 80%- 5x3 85% - 5x2 90%- 3x5 50%
-Sumo deadlift
-prowler psh/pll


TUESDAY
-Bench press 5x5 80%- 5x3 85% - 5x2 90%- 3x5 50%
-Db OHP
-Pull-ups


THURSDAY
-Deadlift 5x5 80%- 5x3 85% - 5x2 90%- 3x5 50%
-Front squat
-Farmer walks


FRIDAY
-OHP 5x5 80%- 5x3 85% - 5x2 90% - 3x5 50%
-Dips
-Row
-Bis/tris


The accessory exercises will be for 3x10.
 
DELOAD WEEK

MONDAY, NOVEMBER 30 2020


Warm up
-Barbell back squat: 1x20(barbell only)
-Push ups: 1x15

Strength training
-Barbell back squat: 3x5(85kg/187lbs)
-Barbell bench press: 3x5(65kg//143lbs)


Very easy, as it was supposed to be.
 
THURSDAY, DECEMBER 3 2020


Warm up
-Power clean 3x2 (60kg/132lbs)
-Dumbbell overhead press: 1x20(3kg+3kg)

Strength training
-Deadlift: 3x5 (140kg/308lbs)
-Barbell overhead press: 3x5 (50kg/110lbs)


The deload week is over. The workouts were easy and short. I feel ready for the new mesocycle.
 
Today, one of my best friends, my great and beautiful dog Lisa, passed away. The gym was once again helpful with the depression and anxiety. Farewell Lisa, I will always remember you.

Back to the log...


MESOCYCLE WEEK 1
MONDAY, DECEMBER 7 2020

Strength training
-Squat: 1x5 (95kg/209lbs), 1x5(110kg/242 lbs), 1x10(120kg/264 lbs), 1x5 (110kg/242lbs), 1x5(95kg/209lbs)
-Sumo deadlift 3x10(110kg/242 lbs)

Strongman type training
-Prowler push/pull: 3x50m(70kg/154lbs)

Cardio
-Treadmill walk/run/walk 4km
 
Spartan Agoge said:
Today, one of my best friends, my great and beautiful dog Lisa, passed away. The gym was once again helpful with the depression and anxiety. Farewell Lisa, I will always remember you.

Back to the log...


MESOCYCLE WEEK 1
MONDAY, DECEMBER 7 2020

Strength training
-Squat: 1x5 (95kg/209lbs), 1x5(110kg/242 lbs), 1x10(120kg/264 lbs), 1x5 (110kg/242lbs), 1x5(95kg/209lbs)
-Sumo deadlift 3x10(110kg/242 lbs)

Strongman type training
-Prowler push/pull: 3x50m(70kg/154lbs)

Cardio
-Treadmill walk/run/walk 4km
Click to expand...
Sorry to hear about your dog. All dogs go to heaven! Stay strong, friend.
 
TUESDAY, DECEMBER 8 2020


Strength training
-Barbell bench press: 1x5 (80kg/176lbs), 1x5 (90kg/198lbs), 1x7 (100kg/220lbs), 1x5 (90kg/198lbs), 1x5 (80kg/176lbs)
-Dumbbell overhead press: 3x12(17kg+17kg)
-Fat grip bicep curls: 3x10(30kg/66lbs)
-Pull/chin-ups: 4x max reps
 
Last edited:
THURSDAY, DECEMBER 10 2020


Strength training
-Deadlift: 1x5 (140kg/308lbs), 1x5 (150kg/330lbs), 1x9(160kg/352lbs), 1x5 (140kg/308lbs), 1x5 (150kg/330lbs)

Strongman type training
-One arm farmers walk: 3x 50m each hand(40kg/88lbs)

Cardio
- Treadmill walk/run/walk 3km
 
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