My workout journal

[Alphens88]

Training from yesterday:

With the wrist still injured and upper body limited I decided to experiment with some occlusion training or blood flow restriction training. Craziest pump I've ever had, not sure if I was doing it quite right, will try again.

 

High Bar squat with 2 sec pause: 6 x 5 @ 90kg

Leg curl: 2 clusters (30,15,15,15)

Leg extension: 2 clusters (30,15,15,15)

Pull ups: (bodyweight) 12, 12, 12, 12, 9, 7

BFR Tricep push down: 18kg 2 clusters (30,15,15,15)

Hammer curls: 6kg 2 clusters (30,15,15,15)

[Alphens88]

Monday Training:

Work up to 7RM lowbar squat

155kg x 7 (RPE 8.5-9)

155kg x 3 x 5

Tricep pushdown: 2 Clusters

 

Was disappointed a little bit with the depth of my squats but really happy with how the weight is moving. Definitely starting to notice some carry over from the front squatting I've been mainly doing over the last few months.

 

 

Tuesday Training:

Deadlift: 150kg x 6 x 3

RDL's: 100kg x 4 x 8

DB Row: 44kg x 4 x 12

Reardelt fly: 2 Clusters

[Alphens88]

17/9 Thursday Training:

Front Squat: 4 x 4 @ 130kg

Leg extension: 2 Clusters

Tricep pushdown: 2 Clusters

 

Front squats worked up to 4 @ RPE 8 and then sets of 4 this weight until RPE 9

 

Friday Training:

Deadlift (with wraps): 6 @ 160kg, 3 x 6 @ 170kg

Back extension: 3 x 10

Pull ups: 12, 12, 12, 10

Rear delt Fly: 2 clusters

 

Deads were meant to be 4 x 6 reps at RPE 8 for first set, weight moved really well and quickly so upped weights after first working set.

 

Saturday Training:

High bar squat with 2 sec pause: 6 x 4 @ 100kg

Leg curl: 2 clusters

Tricep pushdown: 2 clusters

Hammer Curls: 2 clusters

 

Pretty happy with progress being made in training in deads and squats. Current numbers have my theoretical maxes above my PR's so hopefully can improve on them come a few weeks.

 

[Alphens88]

22/9 Tues Training:

Work up to 5RM lowbar squat

167.5kg x 5 (RPE 9-9.5)

167.5kg x 3 x 3

Deadlift: 170kg 4 x 3

 

Happy with this workout, nervously excited to set a new 3RM on Mon or Tues. Was pretty stuffed after so decided to save dl accessory work for next workout. Face and neck was all kinds of red during workout, popped quite a few smaller blood vessels ha. Back to normal now though so can't be that bad for me right?

 

24/9 Thur Training

Front Squat: 3 x 2 @ 140kg

RDL: 100kg 5 x 8

DB Row: 44kg 5 x 12

Hammer curls: 2 clusters

Tricep push down: 2 clusters

 

Front squats worked up to 2 reps @ RPE 8 then sets of 2 until this weight was RPE 9

Front squats have felt rubbish last few weeks, look rubbish too but was happy enough with how it felt today to keep them on for next meso. Body definitely feeling Tues workout still.

 

 

Weight is down at 75.7kg which is as low as it's been all year. Don't really care too much about it as long as my training is moving forward and abs still visible lol. 

[Alphens88]

25/9 Friday Training

Deadlift (with wraps): 170kg x 6, 4 x 6 @ 175kg

Pullups: 15, 15, 15, 7

 

Was meant to do 5 x 6 with first set being a RPE 8. 170kg moved really well so increased weight for remaining sets. 175 for 6 is actually a PR at that weight, should have added more weight but decided to be conservative. Probably a good thing because last set of 6 was reasonably hard. Excited to try pull a new PR next week

 

26/9 Saturday Training

High bar squat with 2 sec pause: 6 x 3 @ 110kg

Leg ext: 3 x 10-12

Leg curl: 3 x 10-12

Back ext: 3 x 12

Rear delt fly: 3 x 10-15

Hammer Curls: 2 clusters

Tricep push down: 2 clusters

[Alphens88]

28/9 Monday Training

Worked up to 3 rep max

Back Squat:

60kg x 5

100kg x 4

140kg x 3

170kg x 2

182.5kg x 3 (PR)

Was pretty chuffed with this PR weight for reps!! Previous best was in all likeliness a shady 180kg single at best

 

 

noticed knees cave in a bit, did a bit of reading neither good nor bad but something to keep an eye no doubt.

 

30/9 Wednesday 

Front squat: 4 x 3 @ 105kg

Deadlift: 4 x 3 @ 140kg

 

2/10 Friday

Work up to 1 rep max on deadlift

warm up

140 x 5

160 x 3

180 x 1

200 x 1

205 x 1 (PR)

140kg 3 x 3

Hit a PR but not what was hoping for. Knew it wasn't going to be my day when pulled 180. PR is a PR though so that's all good

 

Hip flexor/groin been giving me a few issues lately so gonna lay off squats until that has come right and then include a bit more mobility work. That and wrist is still bung, waiting to see a specialist so still no pushing and pretty limited with arms and shoulders. Other than that happy days body weight 75.3kg

[Pseudonym]

Nice squat, bro!

[STAVROS001]

Nice progress on the squats bro