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{ Category Archives } Training

5×5 strength training program

Since my last update strength training I’ve progressed from 3 sets of 5 reps to 5 sets of 5 reps: the infamous 5×5.
I’m still training 3 days a week, Monday, Wednesday and Friday before work, still not doing any cardio and the Osgood Schlatters is still giving me gip.
Here’s what my routine has been like [...]

Strength training: adding variety

A couple of months ago I decided to add some variety to my strength training program.
The main change has been to alternate between front and back squats. The higher frequency with the back squat has brought some much needed practice to an exercise I find mechanically more difficult to perform, quite possibly due to difficulties [...]

Current strength training program

For nearly 3 months my strength training has revolved around squatting 3 times a week and this is my current program:


Front squat
Neutral-grip chin up
Parallel bar dip


Back squat
Overhead press


Front squat
Dumbbell bench press

All squats are done to below parallel with all free-weight exercises being performed for 3 sets of 5 repetitions, after warm-ups, with the exception of [...]

Deadlift Friday – no injury shocker

Once again it was my weekly deadlift session this morning but unfortunately I have no injuries to share with you all this time:(
My lower-back and hips took a battering though so I might me complaining tomorrow and there would appear to be a possibility of having some tasty bruising over my left clavicle and anterior [...]

Busted fingers

Continuing what appears to be turning into a series detailing my training injuries I present the following:

I nipped my finger loading extra plates onto the bar during the warm-up sets of my last deadlift session and I must say it looked more “impressive” covered with magnesium carbonate and dripping blood
More haste, less speed [...]

Bloody shins

Yep, you guessed it, today was deadlift day:

Squatting 3 times a week and a return to early morning training

I’ve now completed my third week of a new strength program. This program involves full-body training 3 times a week with squatting each session (!) and deadlifting once a week.
Until I read Practical Programming I didn’t know that bodybuilders were generally the only weight-lifters to squat once per week, or to “train legs” to use [...]

New 5RM Deadlift Today

Over the past few months I haven’t been quite the gym freak that I’ve been in the past but one exercise I have continued to regularly train has been the deadlift.
Saturday mornings had become my sole weekly strength session so I had to ensure I was getting as much bang for my buck as possible [...]

Abbreviated Weight Training

Towards the end of last year I started rereading large portions of Stuart McRobert’s Beyond Brawn and seeing how I’d begun training in the mornings and consequently had less time to do so I decided to experiment with a more abbreviated routine. Here’s how my routine stands as of today:


Neutral Grip Chin-ups
Single Leg Dumbbell Calf [...]

Bulk Powders

In my time honored tradition of bulk purchasing I placed an order with, which arrived last week. I refrained from documenting it at the time as I’ve only just had the opportunity to sample the produce and here is what was waiting for me at reception last Tuesday:

I’d been meaning to start buying my [...]