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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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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

 

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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.

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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.

 

Screenshot_20200804-121530_Google.jpg

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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.

 

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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.

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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.

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