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gazza

Idle ramblings and observations.

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Haven't been posting in here for a while, with exception of a total break for the last 2 weeks I've only been getting 1-2 sessions in a week for the last few months. 

Today was this......

Deads

4x5

Front squat

3x10

Hip thrust 

3x8

Single arm suitcase carry

3x each arm

Weights were nothing special. Suitcase carries were about 15m each way.

 

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On 1/19/2021 at 4:58 PM, gazza said:

A little bit. Just haven't been updating on here, only getting one or two sessions in a week. Letting some niggles settle down. Busy with the silly season and trips away with the kids. 😁

ok  enjoy

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Today's wee play....

Bench

4x5

D/B row

3x10

Satnding D/B press

3x10

Face pull x12

Lu raises x10

Plate raise x10

Done as a superset, 3 repeats.

 

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Trying to suss a new program, looks like this so far.....

Day 1

A/ Squats

3x5-8

3x3

A/ hip thrust

3x8

C1/ leg extensions 

3x8

C2/ squat jumps

3x12

D/ reverse lunges 

3x10

Finsher, 50 kettlebell swings.

Day 2

A/ barbell bench 3x5, 3x3

B1/ D/B row 3x10

B2/ incline flyes 3x10

C1/ straight arm rope pulldowns 3x10

C2/ D/B floor press 3x8

D/ some form of biceps curl

Day 3

Rest/active recovery/cardio

Day 4

A/ deads 3x5, 3x3

B/ front box squats (paused?) 10x3

C1/ single leg curl  3x8

C2/ supported single RDL 3x10

D/ calf raise 3x12

Finisher, loaded carries 15m distance roughly.

Day 5

A/ standing  D/B press 1x15, 1x10, 3x6

C/ singlearm dip variation 3x10 

D/ overhead cable extension 3x8

E1/ facepull 3x10

E2/ Lu raises 3x10

E3/ overhead plate raise 3x amrap 

Finsher, 50 horizontal cable extension 

Day 6

Rest/active recovery/cardio

Day 7

Full rest from training. 

Work in progress at the moment over the next couple of weeks. 

Open to suggestions/feedback etc.

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Today's wee play was this, nothing too drastic weight wise while I feel things out and play with things.

A/ barbell bench

3x5 60kg, 70kg, 80kg

 3x3@ 85kg

B1/ D/B row 3x10@ 40kg

B2/ incline flyes 3x10@ 14kg

C1/ straight arm rope pulldowns 3x10 60, 80, 100 on whatever the stack was, all pretty light.

C2/ D/B floor press 3x8 16kg, 16kg, 18kg paused reps with an attempt to be explosive on the ascent.

D/ 25 reps of alternating static hold hammer curls 12kg dumbbells, 3 brief pauses to hit 25 reps.

All in all things felt good. Rest day tomorrow then Friday will be playing with the shoulder/tricep program. 

 

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On 1/27/2021 at 11:14 AM, gazza said:

Today's wee play was this, nothing too drastic weight wise while I feel things out and play with things.

A/ barbell bench

3x5 60kg, 70kg, 80kg

 3x3@ 85kg

B1/ D/B row 3x10@ 40kg

B2/ incline flyes 3x10@ 14kg

C1/ straight arm rope pulldowns 3x10 60, 80, 100 on whatever the stack was, all pretty light.

C2/ D/B floor press 3x8 16kg, 16kg, 18kg paused reps with an attempt to be explosive on the ascent.

D/ 25 reps of alternating static hold hammer curls 12kg dumbbells, 3 brief pauses to hit 25 reps.

All in all things felt good. Rest day tomorrow then Friday will be playing with the shoulder/tricep program. 

 

Good to see you back at it, good luck with those "1 arm dips" lol

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10 hours ago, ohjoshua said:

Good to see you back at it, good luck with those "1 arm dips" lol

Lol do them kneeling down on the foot plate of one of those weight assisted chin up/dip towers. I posted a pic in here a while ago of the  machine.

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Today......

A/ Standing dumbbell press

1x15, 1x10, 3x6.

B/ Side raises

2x10

C/ Single arm machine dips

3x10

D/ Single arm cable extension (overhead)

3x10

E1/ Facepull 3x10

E2/ Lu Raises 3x10

E3/ Overhead plate raise AMRAP

Finsher horizontal cable triceps extension x25

Still a work in progress, changing the single arm cable extension out next week for single arm lying dumbbell extension. 

Lateral raises will be done on incline bench.

 

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55 minutes ago, ohjoshua said:

Where did you get the program or did you make it yourself? does it have % you are supposed to use on the big lifts?

Just making it up myself and trying a few things out.

Once I've settled on things I'm going to do 5-3-1 type sets on my bench, squat and deads which works off your 1rm %.

I have a wee shoulder/tricep issue with my right arm so I'm trying to come up with things that will build som size and strength again and also aid mobility and functionality.

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Had a wee play, went like this.....

Squats

6x 8, 8, 8, 3, 3, 3 light weights, all paused at the bottom while I feel the rough bits out. No belt or sleeves used and no knee pain.

Hip thrust

3x8 100kg on all sets. Trying to be explosive on the ascent with a good contraction at the top, slower and controlled on the way down.

Leg extension 3x8 supersetted with squat jumps for 3x12.

Reverse lunges

3x10 

Kettlebell swings for 25 reps.

Things felt good, all seems to flow together ok. Once I start hitting the program regularly I'll be aiming for a total of 50 Kettlebell swings, with as many rests as I need to get them. Once I can do it continuously I'll increase the weight.

Bit of rest and active recovery before the next session on Thursday or Friday. 

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Glutes and quads are a bit sore today as expected. Hammies aren't noticeably sore.

Did some gentle foam rolling and stretching today, did 3 rounds of light kettlebell swings to get the blood flowing. 

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Today.......

A/ Deads

120kg x5, 130kg x5, 140kg x5, 150kg 3x3

B/ Front box squat

10x3 60, 70, 70, 70, 70, 80, 80, 80, 80, 80

C1/ Lying leg curl 3x8

C2/ single leg RDL 3x10

D/ seated calf raise 3x12

Finsher

Dumbell suitcase carry x3

 Everything felt ok.

Front box squat was paused with 60 seconds rest between sets.

Leg curls were done one leg at a time.

RDL were supported on a post. Trying to keep the descent nice and controlled and explosive on the way up. 90 seconds rest each set.

Suitcase carries were with a single dumbell  for around 15m each arm with a 90 second rest between rounds. 

Currently weighing 87.5kg.

Running at a slight calorie deficit.

 

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19 hours ago, ohjoshua said:

you do quite a bit of exercises for legs on one day. Hopefully your strength bounces back quickly.

Really? What's your ideal number of exercises etc?

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W1 D1 8/2/21

A/ Squats

100kg x5

120kg x5

120kg  x5

130kg x5

130kg x5

B/ Hip thrusts

100kg x8

100kg x8

110kg x8

C1/ leg extensions 3x8

C2/ squat jumps 3x12

D/ reverse lunges 3x10

Finsher

Kettlebell swing x50 20kg (37, 13, 10) 3 cracks to hit 50, once I can do 50 continuously I'll bump up the weight.

Squats felt like crap, but that's to be expected. 

Completely gassed.

 

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W1 D2 9/2/21

A/ Bench

60kg x5

70kg x5

80kg x5

80kg x5

80kg x5

B1/ Dumbell row 3x10 @44kg

B2/ Incline flyes 3x10 @18kg

C1/Straight arm pulldowns 3x10 @100

C2/ Dumbell floor press 3x8 @20kg

D/ Dumbell preacher curl 3x10 @14kg

Finisher horizontal tricep extension for 25 reps.

Bench was a bit of a struggle today but everything else went well.

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W1 D3 11/2/21

A/ deads

120kg x5 

130kg x5 

140kg x5 

150kg x5

160kg x5

B/ front box squats

10 x3 

4 sets @ 70kg, 6 sets @ 80kg 

C1/ lying single leg curl 3x8

C2/ single leg RDL 3x10

D/ seated calf raise

3x12

Finisher single arm suitcase carry x3 50kg dumbbell. 

Front squat are paused on a 30cm box with a bumper plate on top with 60 seconds rest. 

RDL are supported on a post. Trying to keep it explosive from the bottom. Right hip, knee and hamstring are a bit tight but improving. 

Deads felt good, slowly building up. Chest DOMS  were a bit of an issue lol

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W1 D4 12/2/21

A/ standing dumbbell press

1x15, 1x10, 3x6

B/ improvised dip

3x10

C/ lying single arm triceps extension 

3x10

D1/ facepull 3x12

D2/ dumbbell Lu raise 3x10 

D3/ overhead plate raise 3x amrap 

E1/ single arm pushdowns 3x10

E2/ static hold dumbbell hammer curls 3x10

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W2 D1 15/2/21

A/ Squats

100kg x5

120kg x5 

130kg x5 

130kg x5 

130kg x5 

B/ Hip thrust

3x8 @110kg 

C1/ leg extensions 3x8 

C2/ squat jump 3x12

D/ reverse lunges 3x10

Finisher kettlebell swing 20kg for 50 reps (33 & 17).

Front foot was elevated on a bumper plate for lunges.

Squats sucked, not currently using my belt. Was wearing sleeves prior to getting broken and lazy, not needing at the moment as my knees are feeling good.

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W2 D2 16/2/21

A/ bench

60kg x5 

70kg x5 

80kg x5 

80kg x5 

85kg x3

B1/ dumbbell row 3x10 @ 44kg

B2/ incline flyes 3x10 @ 18kg, 20kg, 22kg

And that's all she wrote  about that.

Arse munch of a morning with appointments all over the show, got as much as I could do in the time I had.

Bench was ok, definitely had 5 reps at 85kg but felt myself losing form so pulled the pin. Need to look after my shoulder and didn't want sacrifice technique for some messy reps.

Slowly making ground again, other exercises felt good.

 

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W2 D3 18/2/21

A/ Deads 

120kg x5 

140kg x5 

160kg x5 

160kg x5 

170kg x5 

B/ front box squats

10x3 @ 80kg 

C1/ lying single leg curl 3x8 

C2/ single leg supported RDL  3x10 20kg kettlebell

D/ seated calf raise 3x12

E/ one arm dumbbell suitcase carry 3x @50kg

Good day. 

First set at 160kg was shakey as but the next one and 170kg felt good. Still going beltless on these.

Front squats were good, paused briefly on the box with 60 seconds rest between sets.

Leg curl was 5 plates on the stack for set one, then one of those little drop down ones added on set 2 and another on set 3. No idea if the stack is pounds or kg or what the little extras weigh.

Dumbbell carry was a good finisher. Roughy 15m distance, trying to keep myself as upright as possible and engage my core etc. Good measured steady steps, not rushing.

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W2 D4 19/2/21

A/ Seated dumbbell press

1x15 14kg

1x10 16kg

3x6 18kg, 20kg, 22kg

B/ improvised dips 3x10

C/ single arm lying extension 3x10

D1/ facepull 3x10 

D2/ lateral raise 3x10

D3/ overhead plate raise 3x amrap 

E1/ single arm pushdowns 3x10 

E2/ static hold hammer curls 3x10 

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