ohjoshua 63 Report post Posted June 13 2 hours ago, gazza said: Physio this morning for my cranky knee, slowly making progress on it, followed by a cold training session in the home gym. After a warm up of lots of ball slams, band work and bodyweight stuff Bench press 1x5 @70kg 1x3 @75kg 1x1 @80kg 5x1 @107.5kg (video of my last single attached below) 3x3 @97.5kg 3x5-7 @90kg Chins 4x AMRAP seated smith machine shoulder press 4x7 Close grip smith machine floor press 4x7 Dumbbell curl 4x7 20220613_145146.mp4 good to hear there is progress with the knee, keep at it. Share this post Link to post Share on other sites
gazza 109 Report post Posted June 15 Today.... Bench 2x7 @82.5kg D/B row 3x10 Smith machine incline bench 3x10 Overhead plate raise 3x10 Tricep pushdowns 3x10 D/B curl 3x10 Share this post Link to post Share on other sites
gazza 109 Report post Posted June 17 Today.... Warmed up with loads of empty bar reps, bands and medicine ball stuff. Bench 1x5 @75kg 1x5 @85kg 5-7x3-5 @100kg 5, 5, 4, 4, 4, 3, 3 Single arm pulldowns 4x7 Snatch grip upright row/high pull 4x7 Triceps French press 4x7 Hammer curls 4x7 Went for reps on the last set of 100kg and couldn't quite lock it out and had to bring it down to the safeties. This was the last session of a 6 week program. Prior to this I struggled to get 1x5 @90kg. Benched 3x a week. Each days weights were based of my calculated 1RM and included a heavy day, light day and medium. This was applied to weight lifted and volume. I calculated this off my 5RM, which was 90kg. This gave me 105kg as my 1RM. I went from doing 5 singles at 90kg on my week 1 heavy day to doing 5 singles at 107.5kg on my final weeks heavy day. 17.5kg improvement. On my medium weight/volume days I improved by 15kg, going from 7 sets at 85kg to 7 sets at 100kg. I know the weights aren't huge when compared to some but it's worth noting that I only started doing barbell bench again after the first covid lockdown in 2020 (I managed 100kg for 3 reps), prior to that I hadn't benched since 2013. I've never been a big presser to start with though. I'm going to do a deload next week then have a crack at a 1RM. Then I may restart the 6 week cycle based of that 1RM or try something similar. Overall, I'm really happy with my progress over the 6 weeks. Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 18 On 6/17/2022 at 12:59 PM, gazza said: Today.... Warmed up with loads of empty bar reps, bands and medicine ball stuff. Bench 1x5 @75kg 1x5 @85kg 5-7x3-5 @100kg 5, 5, 4, 4, 4, 3, 3 Single arm pulldowns 4x7 Snatch grip upright row/high pull 4x7 Triceps French press 4x7 Hammer curls 4x7 Went for reps on the last set of 100kg and couldn't quite lock it out and had to bring it down to the safeties. This was the last session of a 6 week program. Prior to this I struggled to get 1x5 @90kg. Benched 3x a week. Each days weights were based of my calculated 1RM and included a heavy day, light day and medium. This was applied to weight lifted and volume. I calculated this off my 5RM, which was 90kg. This gave me 105kg as my 1RM. I went from doing 5 singles at 90kg on my week 1 heavy day to doing 5 singles at 107.5kg on my final weeks heavy day. 17.5kg improvement. On my medium weight/volume days I improved by 15kg, going from 7 sets at 85kg to 7 sets at 100kg. I know the weights aren't huge when compared to some but it's worth noting that I only started doing barbell bench again after the first covid lockdown in 2020 (I managed 100kg for 3 reps), prior to that I hadn't benched since 2013. I've never been a big presser to start with though. I'm going to do a deload next week then have a crack at a 1RM. Then I may restart the 6 week cycle based of that 1RM or try something similar. Overall, I'm really happy with my progress over the 6 weeks. 17.5kg is huge man, good job. I have never got that much out of a program. I think 10kg when I was a noobie :) 1 gazza reacted to this Share this post Link to post Share on other sites
gazza 109 Report post Posted June 19 4 hours ago, ohjoshua said: 17.5kg is huge man, good job. I have never got that much out of a program. I think 10kg when I was a noobie :) Cheers. But bear in mind I only started barbell benching again sporadically in 2020 and I hadn't benched since 2013. It's all been flyes and cable stuff. Might as well be noob gains lol. Deload at the start of this week then I'm going to test my 1RM. 1 ohjoshua reacted to this Share this post Link to post Share on other sites
gazza 109 Report post Posted June 20 Today... Bench 1x10 @60kg 1x8 @70kg 1x5 @80kg 3x3 @100kg Chins 4x8 Seated smith machine shoulder press (unsupported) 4x7 Close grip smith machine floor press 4x7 EZ bar curls 4x7 Share this post Link to post Share on other sites
gazza 109 Report post Posted June 22 Today... Bench 1x12 @60kg 1x10 @70kg 1x6 @80kg (paused reps) 1x10 @70kg D/B row 3x10 Overhead plate raise 3x10 Triceps pushdowns 3x10 supersetted with D/B curls 3x10. Nice easy deload day. Bench was very light, trying to focus on controlling each rep. Paused reps were good. Planning on testing 1RM on Saturday. Share this post Link to post Share on other sites
gazza 109 Report post Posted June 25 Today.... Did some testing on bench press. Bands and medicine ball stuff to loosen up a bit. 1x15 @60kg 1x12 @70kg 1x6 @80kg 1x4 @90kg 1x2 @100kg 1x1 @107.5kg previously done 5x1 at this weight. 1x1 @110kg 1x1 @115kg 1x1 @117.5kg FAIL 115kg was ok, I didn't set up well and I hit the spotters a bit hard on my right side. Corrected and got the rep. 117.5kg set up was slightly better but still clipped the spotters on my right side. Ended up bailing out of the rep. Hitting the spotters definitely threw me off but I really feel I should have nailed 117.5kg. 120kg was in the back of my mind atthe start of the session but I'll happily take 115kg as my 1RM in to my next program. Uploaded videos of 110kg, 115kg and 117.5kg 20220625_131515.mp4 20220625_132014.mp4 20220625_132626.mp4 Share this post Link to post Share on other sites
gazza 109 Report post Posted 23 hours ago Been crook with the flu for most of the week. Felt ok today so I had a wee play. Bench press 70kg x15 80kg x10 90kg x8 100kg 3x3 paused Chin ups 4x AMRAP. Bench felt really good, Chins a bit meh. Nothing too crazy. Share this post Link to post Share on other sites
