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gazza

Idle ramblings and observations.

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Looking good mate, very well done. đź‘Ť

 

i would like to do a comp before it’s to late, I’m already 45 so pretty past it lol

 

what class were you in and what weight group did you end up in? 

 

Thanks. 

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3 hours ago, New pome said:

Looking good mate, very well done. đź‘Ť

 

i would like to do a comp before it’s to late, I’m already 45 so pretty past it lol

 

what class were you in and what weight group did you end up in? 

 

Thanks. 

Thanks mate, masters 40+. I'm 43 nearly 44. No eight requirements, I was 78kg and in honestly needed another 2 weeks of prep to really get dialled in.

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No training since competing last September.

Jumped back in today.

Deadlift day

40% x 5

50% x 5 

60% x 3

65% x 5

75% x 5

85% x 5+

Close grip underhand pulldown 3x10

Single cable row 3x10

Dumbell curl 3x8-10

Goblet??? Curl 2x12

Weights were calculated on 90% of my 1 rep max. Long time since I did deads, based the calculation on the last time I did 5 reps.

Needles to say it was hard work. Only managed 2 reps at 75%, didn't even attempt 85% just did 75% for a single. 

Lower back was pumped as.

Stamina was ok considering the big drop in strength.

Dropping cable rows and doing dumbell rows until I can smash the 50s for 3x10 again.

Currently sitting at 80kg, 3kg above the weight I competed at.

Shoulders tomorrow đź’Ą

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Shoulder press day.

Went for single dumbell press so my right side will get an even workout and my left won't over compensate.

40% x 5

50% x 5

60% x 3

65%  x 5

75% x 5

85% x 5

Face pull 3x12

ATW 3x12 superset with side laterals 3x10

Last 3 sets were all at 65%, the right side just couldn't handle more today. Scar tissue is binding up again at the moment but that's the price I pay for inactivity. Couple of weeks and we should be sweet.

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Yesterdays session was bench day

Bench press

40% x 5

50% x 5

60% x 3

65% x 5

75% x 5

85% x 5

Flat dumbell flyes

3x10

Decline flyes

3x10

Single low cable crossover 

3x10

First 2 sets of bench were attempted with a free bar, first time in 6 years, while it didn't go well it went as expected. The stress on my right tricep was just too much and I resorted back to the Smith machine.

Missed at 75% so repeated it for the final set.

I now have a goal to free weight bench 100kg for reps. May not sound much to some but when you consider I've only ever prepped 120kg previously (many, many years ago) I feel this is achievable with all that has taken place.

Go to smash this tricep and delt and get it back to where it was 6+ months ago.

Today is squat day.

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Yesterday was Squat day

40% x5

50% x5

60% x3

65% 3 x5

RDL 3X10

Seated single leg curl 3x10

Endurance was good but strength is not. Squatting with chest DOMS always sucks. 

Hamstrings are fucked today, quads are actually feeling ok.

Goals are being set.

 

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Weekend off, bit of active recovery on Saturday and just chilled on Sunday. 

Deads day.

40% x5

50% x5

60% x3

65% x5

75% x5

75% x3

Close grip underhand pulldown 

3x10

DB row 3x10 

DB curl 3x10 

Goblet curl 2x12

Better than last week!

75% was a good 5 but I knew I wouldn't get near 85% so just hit 75% again, only got 3 reps but it's a net gain.

Hamstring DOMS didn't go away until the 3rd warm up set. Still have chest DOMS.

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Have completed week 2 of getting my shit sorted. Same as week 1 but with some increase in weight and or reps.

One more week of this program then in to some higher rep stuff for 3 weeks.

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Week 4 of getting back into it, day 1 went like this.

Deads

1x20

1x15

1x10

1x6

Close reverse grip pulldown 

3x10

Dumbell row

3x10

Straight arm pulldowns 

3x12

Felt good.

Some good DOMS today.

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Got through this today

Smith bench

1x20

1x15

1x10

1x4-6

Flat dumbell flyes 

3x10

Decline flyes 

3x10

Low cable crossover 

3x10

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Some legs today.

Squats

1x20

1x15

1x10

1x6

Banded RDL

3x10

Single seated leg curl 

3x10

Nordics

2x6

 

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Start of my 5th week back, currently up 5kg.

Deads 1x20, 1x15, 1x10, 1x6

Close grip underhand pulldown 

3x10 

Dumbell row 

3x10 

Straight arm pulldowns 

3x12

Good workout today.

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