Nick Tangi's training log

Hi, I didn't really know where to put this because I wanted to share what I do but I don't know if I'll be regularly updating each workout I perform. I've been on this program since the end of September and it's largely down to advice John McKean gave me.

Here is yesterdays workout (warmups not included):

Trapbar Deadlift - 6 singles with 187kg done with approx 2mins between (a little longer on the last 2)
Seated Barbell Overhead Press - 85.5kg x 3sets x 2reps
Leverage Row - 76 x 3sets x 5reps
Leverage Incline Press - 110kg x 3, 110.5kg x 2
Strict EZ Curl - 48.5 x 3sets x 2reps

Didn't get around to any ab work at the end.

I started the cycle out doing 3 sets of 2 reps on the Trapbar Lift and only changed it a few weeks ago because I felt I could focus better on each rep and not compromise any form. I do the TB lifts without a belt, I find this works my midsection well.

John would have prefered I do the barbell row (even suggesting off a slightly raised platform) but I had bought the leverage row off e-bay for £80 and I think after the battering my back takes from TB lifting it works well in my routine.

I forgot to add that this is the only routine I perform with the addition of ab work (usually holds of some sort). I usually rest 2 days and perform the workout again.

Looks ok to me, you could add some grip-specific work with no adverse effect on your workout.

Maybe add some legwork if the trapbar deads aren't hitting them hard enough?

I did some interval aerobics today on my airwalker/cross trainer. I didn't push the intervals because my lower back has been a bit stiff but I did work up a sweat.

Twig, I could add some grip work but I'm one of these people that does best when I focus on one thing so I haven't decided yet what I'm going to work into my routine. Hopefully I'll get some inspiration from this forum.

As for the trapbar, I would say that the squats works my legs harder, the regular deadlift works my back harder but the trapbar works both very well with a bit more safety.

TB deadlift 188kg x 6 singles
Seated Barbell Overhead Press 86kg x 3 x 2
Leverage Row 76.5kg x 3 x 5
Leverage Incline 110.5kg x 3
EZ Curl 49 x 3 x 2

Overall it felt slightly easier than the last workout I had.

Nice micro loading, 0.5-1k increases.

If there is a 'secret' I feel micro loading is it. In my early days of training I was always trying to pile the weight on too quick now progress just flows (with hard work). It also helps to develop patience.

Aerobic intervals today, not to hard.

Nick Tangi wrote:If there is a 'secret' I feel micro loading is it. In my early days of training I was always trying to pile the weight on too quick now progress just flows (with hard work). It also helps to develop patience.

Yep.
Some of my exercises I stay on the same weight for a good while, whilst others I put weight on. Isolated exercises require you to keep the form good, and rushing to put weight on just destroys 'form' and makes the exercise a different one.

David Horne wrote:

Nick Tangi wrote:If there is a 'secret' I feel micro loading is it. In my early days of training I was always trying to pile the weight on too quick now progress just flows (with hard work). It also helps to develop patience.

Yep.
Some of my exercises I stay on the same weight for a good while, whilst others I put weight on. Isolated exercises require you to keep the form good, and rushing to put weight on just destroys 'form' and makes the exercise a different one.

That's very interesting. I've always had problems adding weight to isolation exercises and the form seems to break down a lot quicker too. I take it you add weight when it feels right?

Trapbar deadlift 189kg x 6 singles
Seated barbell overhead press 86.5kg 2x2, 1x1
Leverage Row 77kg x 3 x 5
Leverage Incline 111kg x 3
EZ Curl 50kg x 3 x 2

The overhead press felt great on the first set. I think when the weight gets heavy that the groove has to be spot on because I've noticed that in the second set I was slightly out of my strongest groove and I had to really push on the second rep of that set and that energy ultimately cost me getting my last set of 2. I was just a couple of mm from getting through the sticking point on that last rep, but hey it's all part of the strength gaining process.

I added 1kg to the EZ curl this workout because it felt very good in my last workout.

That's very interesting. I've always had problems adding weight to isolation exercises and the form seems to break down a lot quicker too. I take it you add weight when it feels right?

Nick,
Yes it's all about 'feel' with some of those isolated exercises. Leave the ego behind.

Aerobic intervals today. I pushed a bit harder than the last workout but not all out.

I had a bit of an off day today.

Trapbar lift - 190kg x 3 singles
Seated Overhead Press - 86.5kg x 2 x 2 - 86.5kg x 1
Leverage Row - 77.5kg x 3 x 5
Leverage Incline 111.5kg x 3
EZ Curl 51kg x 3 x 2

I was just a mm away from getting the last rep on the overhead press, I'm fairly confident I'll get it next time.

I had a bit of an off day today

We all have them.