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gazza

Idle ramblings and observations.

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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 

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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.

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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. 

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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.

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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.

 

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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.

 

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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

 

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