gazza Posted July 2, 2019 Author Report Share Posted July 2, 2019 Today. W3D2 Smith machine bench 5x5 80, 90, 100, 100, 100 Flat dumbell flyes 3x12 @26 superset with barbell row 3x8 @90 with 90 seconds rest between sets Plyometric push ups 3x10 60 seconds rest Neutral grip chins 3x10 superset with dips 3x10 90 seconds rest (bodyweight only) Landmine row 3x10 60, 70, 70 Still full of the kids head cold. Day off work tomorrow so might take a complete day of rest instead of the active recovery/arm day that I have planned. We'll see Quote Link to comment Share on other sites More sharing options...
gazza Posted July 5, 2019 Author Report Share Posted July 5, 2019 Succumbed to the man flu. Updates once I've hardened up. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 9, 2019 Author Report Share Posted July 9, 2019 Still achey from the man flu, but gave this a nudge all the same. Smith machine bench 5x5 80, 100, 100, 100, 100 3 minutes rest Barbell row 3x8 @ 90 kg superset with dumbell flyes 3x12 26, 28, 28 90 seconds rest Plyo push ups 3x10 60 seconds rest Hammer grip chins 3x10 superset with dips 3x10 90 seconds rest Landmine row 3x10 70kg in plates. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 10, 2019 Author Report Share Posted July 10, 2019 Today. Push press 4x10 @ 47.5kg 2 minutes rest Chins 3x10 Kettlebell swing 3x10 Narrow stance push ups 3x10 Done as a triple set with 90 seconds rest. Reverse grip pushdowns 3x12 superset with hammer curl 3x12 90 seconds rest. Kickbacks 3x10 superset with dumbell preacher curl 3x10 90 seconds rest. Done and dusted. Trying to do/learn kipping chin ups. Not having much luck but I'll persevere. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 11, 2019 Author Report Share Posted July 11, 2019 Today. Box squat (paused) 10x2 100, 100, 110, 110, 120, 120, 120, 130, 130, 130 60 seconds rest between sets Deficit snatch grip deads 3x8-10 120, 130, 140 superset with swiss ball hamstring curl 3xamrap 90 seconds rest Smith machine hip thrust 4x10 100kg in plates on all sets, 2 minutes rest Standing leg curl 3x10 superset with dumbell RDL 3x10 28kg bells on all sets, 90 seconds rest between sets. Hex bar farmers carry (long ways) 4x 75kg, 75kg, 80kg, 80kg weight of plates only as I don't know how heavy the bar is. Approximately 20m there and back. 2 minutes rest between sets. Today was a day of firsts for me. I trained in knee sleeves for the first time ever! This was to see if I could combat the achy joints this cold/flu has inflicted on me. So far, so good. Felt good squatting. I used chalk for the first time ever to do the farmers carry. Because I'm using the bar long ways and not on the handles, it's slippery as. But not with liquid chalk, stuff was awesome and no mess on the floor. Also used a belt on squats and deads for the first time in as long as I can remember. Not a leather one but a shaped neoprene/nylon combo. A bit softer than my old leather one was, but i feel this let's me activate core for stability. I've been doing squats and deads for years without one so my lower back and core have had to work hard. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 12, 2019 Author Report Share Posted July 12, 2019 Today. Smith machine bench (with bands) 8x3 80, 80, 80, 80, 85, 85, 85, 85 60 seconds rest between sets Unsupported neutral grip dumbell press 3x10 14, 14, 14 superset with around the world 3x12-15 10kg oly plate 90 seconds between sets Hang clean 4x10 55, 55, 55, 55 2 minutes rest between sets Incline external rotation 4x12 8kg superset with incline dumbell flyes 3x10 26kg 90 seconds rest between sets. Single cable pushdowns 100 reps each arm, no rest. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 26, 2019 Author Report Share Posted August 26, 2019 Todays session Box squat 10x2 120, 120, 125, 125, 125, 125, 130, 130, 135, 135 (kg) 60 seconds rest. Snatch grip deficit deads 3x8 140kg, 140kg, 140kg superset with swiss ball hamstring curl 3x10 2 minutes rest. Hip thrust 4x10 100kg, 100kg, 100kg, 100kg 90 seconds rest. Seated leg curl 3x10 115, 115, 115 superset with dumbell RDL 3x10 28kg bells. Farmers carry with the hex bar 4x10 80kg, 90kg, 100kg, 100kg 2 minutes rest. Carrying the bar length ways, only recorded the weight of the plates as I don't know what the bar weighs. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 27, 2019 Author Report Share Posted August 27, 2019 Todays effort Smith machine low incline bench with bands 8x3 60 seconds rest. 60kg, 70kg, 70kg, 70kg, 75kg, 75kg, 75kg, 75kg slow negative with a pause. Seated neutral grip d/b press (unsupported) 3x10 @ 14kg superset with A-T-W 3x15 10kg oly plate. 90 secs rest. Hang clean 4x10 @60kg 2 minutes rest Incline external rotation 4x12 @ 9kg superset with incline flyes 3x10 @26kg. Done and dusted Quote Link to comment Share on other sites More sharing options...
gazza Posted October 5, 2019 Author Report Share Posted October 5, 2019 Screen shot of the program I'll be playing around with come Monday Quote Link to comment Share on other sites More sharing options...
gazza Posted November 3, 2019 Author Report Share Posted November 3, 2019 Last set of deads from the other day, 200kg for 5 reps. VID_104250310_135612_927.mp4 Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 Thought I'd have a crack at posting in this again. Post lockdown and the gyms have been open for a bit, like a number of people I was working right through and doing what exercise I could at home with whatever I could get my hands on. Had a few weeks back in the gym consistently, struggled for a while to get in for more than 2-3 sessions a week. Currently training 5 on ( mon-fri ), 2 off. Work is permanent 1500-2300 rotating shifts. This split allows me to spend time with the kids in the weekend even if I'm working. Training weights for the 3 main lifts are percentage based. These are worked out based on 90% of a calculated 1RM. I am doing free bar, barbell bench press for the first time in over 6 years (previously using a smith machine or seated press). Currently squatting and deadlifting without a belt, not using straps. W1,D1 20/7/20 40%, 50%, 60%, 65%, 75%, 85% A/ Deadlift 85kg x5 105kg x5 125kg x3 135kg x5 155kg x5 177.5kg x 5+ (5 only, so focused on get the minimum that I didn't push on) B/ dumbell row 1x12 @ 44kg 1x8 @ 50kg 1x6 @ 52kg C/ underhand close grip pulldowns 3x10 @ 145 D/ single arm cable row 3x10 @ 20 E/ straight arm pulldown 3x12 @ 95, 105, 107,5 Good session, kicking myself about deads as I definitely had more reps in the tank. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W1 D2 21/7/20 Arms A/ reverse grip pushdowns 3x12 @ 25, 35, 35 B/ overhead cable extension 4x8-10 @ 65, 65, 75, 75 C/ single arm machine dips 3x6-8 @ 91, 91, 91 D/ incline curls 4x10-12 @ 12, 12, 12, 12 E/ goblet curl 3x10 @ 22, 22, 22 followed by a set of 21s @ 22kg F/ rope pushdowns 50 reps Definitely felt it after this. Damaged arm holding it's own on most exercises and feeling a good connection with the muscle. Single arm dips is being improvised on one of those assisted chin-up/dip machines with foot/knee pad. Basically I kneel on the ground beside it on my inside knee with my outside leg at 90 degrees and press the pad down. So far it is having the desired affect and even smashing my core a bit. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W1 D3 22/7/20 Delts A/ kneeling overhead cable laterals 3x15 @ 35, 35, 35 B/ unsupported neutral grip dumbell press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 C/ side raises 2x10 @ 14, 14 1x drop set 14-12-10 for a total of 30 reps D1/ facepull 3x10 @ 80, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10, 10, 10 Good workout. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W1 D4 23/7/20 40%, 50%, 60%, 65%, 75%, 85% A/ Squats 70kg x 5 85kg x 5 102.5 kg x 3 112.5kg x 5 130kg x 5 145kg x 5+ got 7 reps probably had 1-2 more in the tank but form/depth was a bit rough on #7 B1/ RDL 3x 10 @ 100kg, 100kg, 100kg B2/ swiss ball leg curl 3x12 C/ walking dumbell lunges 3x10 @ 16kg, 16kg, 16kg D/ lying leg curl 3x8 @ 32, 32, 32 E/ resistance band reverse hypers 3x12 Tough day. Leg curl is explosive up with a slow decent, maybe 3 seconds or so. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W1 D5 24/7/20 40%, 50%, 60%, 65%, 75%, 85% A/ Bench 42.5kg x 5 52.5kg x 5 62.5kg x 3 67.5kg x 5 80kg x 5 85kg x 5+ good 5 reps, bit lighter than prescribed, no spotter around. B/ seated flye machine 3x10 @ 165, 185, 185 C/ low incline squeeze press 3x10 @ 20, 20, 20 D/ low to high cable crossover 3x10 @ 35, 45, 45 cable crossover ladder set, 3 height changes with no rest 1x amrap @ 45 25 reps total Bench is interesting at the moment. Having to re-learn it a bit and listen to my body a bit more. Weight on the top set is a few kg down on the prescribed % due to a lack of confidence and lack of a spotter. Will be giving it more on the days I can beg a spot from someone. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W2 D1 27/7/20 40%, 50%, 60%, 70%, 80%, 90% A/ deads 85kg x 5 105kg x 5 125kg x 3 145kg x 3 167.5kg x 3 187.5kg x 5+ managed a pretty tight 7 reps B/ d/b row 1x12 @ 46kg 1x8 @ 50kg 1x6 @ 54kg C/ close grip pulldown 3x10 @ 145, 145, 145 failed on the 9th rep D/ single arm cable row 3x10 @ 20 for all sets E/ straight arm pulldowns 3x12 @ 12, 14, 15 failed on the 11th rep. Gym was busy so had to use a different cable tower which made it a bit iffy figuring out the equivalent weights. Motivation was a bit down today, got better as i started lifting. Happy with the effort on deads. Small net gains in placse. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W2 D2 28/7/20 Arms. Didn't happen, ended up at the emergency department with my wife after she took a tumble on the stairs. Nothing broken, but left (dominant) arm in a sling, bruised and swollen to f*ck. Right knee cap bruised to F*ck with a split in the skin and right hip jarred too. So she is walking with a crutch in her one good arm. Family first. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W2 D3 29/7/20 Delts A/ kneeling overhead laterals 3x14 @ 35, 35, 35 B/ neutral grip d/b press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 failed at 7 reps took a small break and did 3 more reps. C/ side raises 2x10 @ 14, 14 1x drop set @ 14-12-10 for a total of 35 reps D1/ facepull 3x10 @ 90, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10kg 17, 16 an 14 reps did 50 reps of tricep pushdowns with a rope attachment to keep things moving a bit with the holey bits. Good workout, delts were cooked Quote Link to comment Share on other sites More sharing options...
gazza Posted July 30, 2020 Author Report Share Posted July 30, 2020 W2 D4 40%, 50%, 60%, 70%, 80%, 90% A/ squats 70kg x5 85kg x5 102.5kg x3 120kg x3 135kg x3 152.5kg x5+ completely bottled it here. Unracked the weight then re-racked almost immediately. Got under it again and managed 2 really ugly reps. Head just wasn't in it on this set. B1/ RDL 3x10 @ 100, 110, 110 B2/ swiss ball leg curl 3x12 Then the workout fell to pieces. Completely gassed. Right calf, lower hamstring and back of knee playing silly buggers. It was fine while squatting but has been a niggly injury for ages (even prior to lockdown). Soooo played around with a few other leg options one of which was a pendulum squat machine, will be looking to slot this in as finisher next leg day. Quote Link to comment Share on other sites More sharing options...
gazza Posted July 31, 2020 Author Report Share Posted July 31, 2020 W2D5 40%, 50%, 60%, 70%, 80%, 90% A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 72.5kg x3 82.5kg x3 92.5kg x5+ got 5 reps with an assist on the last rep, form held solid though. B/ seated flye machine 3x10 @ 185, 185, 205 C/ squeeze press 3x10 @ 20, 20, 20 D/ low to high cable crossover 3x10 @ 35, 45, 45 E/ 1x amrap cable crossover ladder, 3 steps @ 45 total of 30 reps. Much better day than yesterday. Really pleased with bench and how my shoulder is holding up. Set up today was more solid and I held my form. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 3, 2020 Author Report Share Posted August 3, 2020 W3D1 3/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ deads 85kg x5 105kg x5 125kg x3 155kg x5 177.5kg x3 197.5kg x1+ 2 reps with maybe another 1 or 2 in the tank. B/ d/b row 1x12 @ 46kg 1x8 @ 50kg 1x6 @ 54kg C/ close grip pulldowns 3x10 @ 145, 145, 160 D/ one arm cable row 3x8-10 @ 20, 20, 20 E/ straight arm pulldowns 3x12 @ 105, 115, 115 Had a good session. Dropped the ball a bit on deads, first rep came up pretty easy but stood locked out for too long instead of just cracking on with reps. A bit fixated on getting that minimum set rep. First time touching this much weight since October last year so pretty happy overall. Weights went up on most exercises and I hit my set reps on every set. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 4, 2020 Author Report Share Posted August 4, 2020 W3D2 4/8/20 Arm A/ reverse grip cable pushdowns 3x12 @ 35, 35, 35. B/ overhead cable extension 4x10 @ 65, 65, 75, 75 C/ single arm machine dip 3x6-8 @ 91, 91, 91 D/ seated incline curl 4x10-12 @ 12, 12, 14, 14 E/ goblet curl 3x10 @ 22, 22, 22 followed by a set of goblet curl 21s with an 18kg d/b F/ horizontal cable triceps extension for 35 reps on each arm with as little rest as possible. G/ rope pushdowns for 45 reps with as little rest as possible. This is what I'm improvising dips on. I kneel on the ground on my inside knee and outside foot, outside leg is at about 90°. Then press down on the footpath with my inside hand. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 5, 2020 Author Report Share Posted August 5, 2020 W3D3 5/8/20 Delts A/ kneeling overhead cable laterals 3x15 @ 35, 35, 35 B/ Seated unsupported neutral grip d/b press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 gassed at 7, paused and hit 3 more. C/ lateral raise 2x10 @ 14, 14 1x drop amrap 14-12-10-8 37 reps D1/ facepull 3x12 @ 90, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10kg x15, x12, x9 +4 E/ bent over cable laterals 30 reps each side. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 6, 2020 Author Report Share Posted August 6, 2020 W3D4 6/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ squats. 70kg x5 85kg x5 102.5kg x3 130kg x5 145kg x3 162.5kg x1+ 3 good reps with this, depth was good but started losing shape a bit on the way up with the 3rd rep so racked it. B1/ RDL 3x10 @ 100, 110, 110 B2/ swiss ball leg curl 3x12 reps C/ unbalanced static lunge with back leg slightly elevated 3x10 @ 18kg D/ lying single leg curl 3x8 15, 20, 25 F/ pendulum squat machine 3x15 90, 105, 125 Really happy with this effort. Pleased with squats, especially after last weeks piss poor showing. Don't know what I did different, if anything but all good. Quote Link to comment Share on other sites More sharing options...
gazza Posted August 7, 2020 Author Report Share Posted August 7, 2020 W3D5 7/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 80kg x5 90kg x3 100kg x1+ managed 2 good controlled reps, no issues with my right shoulder. I wanted to go for a 3rd but the spotter racked lol. I would likely have failed in his opinion. All good though. B/ seated fly machine 3x10 @ 185, 205, 205 C/ d/b squeeze press 3x10 @ 22, 22, 22 died on the 8th rep of the last set. D/ low to high cable crossover 3x10 @ 45, 45, 45 Ladder set amrap @45 managed 33 reps with 3 height changes. Good week for training. Hit some numbers that I didn't think I'd manage. Too fixed on the minimum set reps for that last max set. Will change that mindset. Deload scheduled for next week. Will look to move around 75%-80% for my 3 top sets and 5 reps each set. Form and techniques will be my focus. Squats and bench will likely be paused and deads will be for speed. Bought a lever belt which arrived today so the deload will be a good opportunity to get used to lifting in a belt. I'll likely only use it on my top 2-3 sets as I want my core etc to engage as much as possible if that makes sense? After this I'm going to run 3 more weeks at the same set weights as I've just done. Then I will recalculate the max weights and a bit to the %. If I feel good I'll run it as a 6 week block, if I'm feeling beat up I'll deload after 3 weeks then bump the weights. Quote Link to comment Share on other sites More sharing options...
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