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gazza

Idle ramblings and observations.

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Looking good mate, very well done. ūüĎć

 

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. ūüĎć

 

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 ūüí•

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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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Haven't posted much but have been plugging away, right up until a knock at work forced a 2 week breakūüėā. It was time for a rest anyway.

Been playing around with a few things, here's my current program in pictures. 

Just finished the first week of it, a lot of sussing out techniques and rhythm next week will be the same, then in to it.

 

IMG_20190620_172932_772.jpg

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Day 1

Squats 5x5

Stiff leg deads 3x8 superset box jump 3x10

Banded later walk 3x20m

Landmine squat 3x10 superset swiss ball curls 3x10

Front squat 3x8-10

Squats = 3 mins rest

Front squat = 2-3 mins rest

Banded walk = 60 secs rest

All the rest = 90 secs rest

 

Day 2

Bench 5x5

Barbell row 3x8 superset dumbell flyes 3x12 

Plyometric push ups 3x10

Chins (hammer grip) 3x10 superset dips 3x10

Landmine row 3x10

Bench = 3 mins rest

Plyometric push ups = 60 secs rest

Landmine row = 2 mins rest

All the rest = 90 secs rest

 

Day 3 

Squat thrust/press 3x10

Chins 3x10

Kettlebell swing 3x10

Push ups (narrow stance) 3x10

Reverse pushdowns 3x12 superset hammer curl 3x12

Kick backs 3x10 superset dumbell preacher 3x10

Push ups = 60 secs rest

All the rest = 90 secs - 2 mins rest

 

Day 4

Box squats (with pause) 10x2

Snatch grip deads (deficit) 3x8-10 superset swiss ball leg curl 3x amrap 

Hip thrust 4x10

Standing leg curl 3x10 superset dumbell Romanians 3x10

Hex bar farmers carry (longways) 4x 20m approx

Box squats = 1 min rest

Hip thrust = 2 mins rest

Farmers carry = 2 mins rest

All the rest = 90 secs rest

 

Day 5

Bench 8x3

Seated dumbell neutral press (unsupported) 3x10 superset around-the-world 3x12-15

Hang clean 4x10

Incline external shoulder rotation 4x12 superset incline flyes 3x10 

Pushdowns (single arm) 100 reps

Bench = 1 min rest

Hang clean = 2 mins rest

All others = 90 secs rest

 

Week one of this has been completed, bit of feeling out and technique tweaking etc for week 2 then into full swing.

Should make sense of the pictures now.

 

 

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W2D1

Squats 5x5 140kg on all sets, 3 minutes rest between sets. 

Stiff leg deads (deficit) 3x8 100kg superset with box jumps 3x10, 90 seconds rest between sets. 

Banded lateral walk 3x10m each direction, 60 seconds rest between sets. 

Landmine squat 3x10 40kg in plates, unsure of the bar weight once it's anchored, superset with swiss ball hamstring curl 3x10, 90 seconds rest between sets. 

Front squat 3x8-10 80kg on all sets, rest 2-3 minutes between sets. 

Good session, landmines suck balls but in a good way. 

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W2D2

Smith machine bench 5x5 80, 90, 90, 100, 100 3 minutes rest 

Barbell row 3x8 80, 80, 90 superset with flat dumbell flyes 3x12 24, 26, 26 90 seconds rest between sets. 

Plyometric push ups 3x10 60 seconds rest. 

Neutral grip chins 3x10 superset with dips 3x10 90 seconds rest.

Landmine row 3x10 70, 70, 70 weight of plates only, 2 minutes rest between sets. 

Done and dusted.

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W2D3

Squat thrust/push press 3x10 @45kg 2 minutes rest between sets. This becomes 4 sets next week. 

Wide grip chins 3x10 90 seconds rest between sets 

Kettlebell swings 3x10 @24kg 90 seconds rest. 

Close stance push ups 3x10 60 seconds rest.

Next week these become a circuit.

Reverse grip pushdowns 3x12 superset hammer curls 3x12 90 seconds rest 

Kickbacks 3x10 superset with dumbell preacher 3x10 90 seconds rest. 

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W2D4

Box squats (paused) 10x2 60 seconds rest. 

100, 100, 110, 110, 110, 120, 120, 120, 125, 125.

Snatch grip deads (deficit) 3x10 superset with swiss ball hamstring curl 3xamrap 90 seconds rest. 

Hip thrusts 3x10 120, 120, 120 2 minutes rest 

Standing leg curl 3x10 55, 55, 55 superset with dumbell Bulgarian deads 3x10 90 seconds rest

Hex bar farmers carry 4x 60, 70, 70, 72.5 2 minutes rest. Weight of the plates only as I'm unsure of the bars weight.

Carrying it longways.

 

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W2D5

Smith machine bench 8x3 80, 80, 80, 80, 80, 80, 85, 85, 85. 60 seconds rest between sets 

Seated neutral grip dumbell press (unsupported) 3x10 14, 14, 14 superset with around the worlds 3x12-15 10kg Olympic plate. 90 seconds rest between sets. 

Hang cleans  4x10 50, 50, 55, 55. 2 minutes rest between sets 

Incline external dumbell rotation 3x12 8, 8, 8 superset with incline flyes 3x10 22, 22  24. 90 seconds rest between sets. 

Single arm pushdowns 100 reps each arm.

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Yesterday. 

W3D1

Squats 5x5 @140 3 minutes rest 

Stiff deads (on a step) 3x8 @100 superset with box jumps 3x10 90 seconds rest 

Banded lateral walk 3x 10m each way 60 seconds rest 

Landmine squat 3x10 30, 40, 40 (plate weight) superset with swiss ball hamstring curl 3x10 90 seconds rest.

Front squat 3x10 @60 90 seconds rest.

Battling the head cold the kids gave, so pretty happy with this session. 

Swapping out the front squat next with either Bulgarian split squats or single leg horizontal leg press. 

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