gazza Posted January 20, 2021 Author Report Share Posted January 20, 2021 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 20, 2021 Report Share Posted January 20, 2021 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 Quote Link to comment Share on other sites More sharing options...
gazza Posted January 22, 2021 Author Report Share Posted January 22, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted January 25, 2021 Author Report Share Posted January 25, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted January 27, 2021 Author Report Share Posted January 27, 2021 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 28, 2021 Report Share Posted January 28, 2021 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 Quote Link to comment Share on other sites More sharing options...
gazza Posted January 28, 2021 Author Report Share Posted January 28, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted January 29, 2021 Author Report Share Posted January 29, 2021 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 29, 2021 Report Share Posted January 29, 2021 Where did you get the program or did you make it yourself? does it have % you are supposed to use on the big lifts? Quote Link to comment Share on other sites More sharing options...
gazza Posted January 29, 2021 Author Report Share Posted January 29, 2021 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. ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted February 2, 2021 Author Report Share Posted February 2, 2021 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. ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted February 3, 2021 Author Report Share Posted February 3, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 5, 2021 Author Report Share Posted February 5, 2021 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 6, 2021 Report Share Posted February 6, 2021 you do quite a bit of exercises for legs on one day. Hopefully your strength bounces back quickly. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 7, 2021 Author Report Share Posted February 7, 2021 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? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 7, 2021 Report Share Posted February 7, 2021 8 hours ago, gazza said: Really? What's your ideal number of exercises etc? 1 maybe two if I have lots of time lol Quote Link to comment Share on other sites More sharing options...
gazza Posted February 8, 2021 Author Report Share Posted February 8, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 9, 2021 Author Report Share Posted February 9, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 11, 2021 Author Report Share Posted February 11, 2021 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 ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted February 12, 2021 Author Report Share Posted February 12, 2021 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 Quote Link to comment Share on other sites More sharing options...
gazza Posted February 15, 2021 Author Report Share Posted February 15, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 16, 2021 Author Report Share Posted February 16, 2021 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. ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 17, 2021 Report Share Posted February 17, 2021 True good reps are better than bad reps imo. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 18, 2021 Author Report Share Posted February 18, 2021 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. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 19, 2021 Author Report Share Posted February 19, 2021 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 Quote Link to comment Share on other sites More sharing options...
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