Idle ramblings and observations.

[gazza]

Deload W4D1

Deadlift 40%, 50%, 60%, 3x 75%

85kg x5

105kg x5

125kg x3

155kg 3x5

D/B row 

1x12 @48kg 

1x8 @52kg

1x6 @56kg

Close grip pulldowns 

3x10 @ 145, 160, 160

Single arm cable row

3x10 @ 20, 20, 20

Straight arm pulldowns

3x12 @105, 115, 115

Good workout. 

Current bodyweight is 88.5kg.

Stuck with same percentage for the warm up sets that I used over the last 3 weeks. 

Used 75% for my 3 'working' sets.

Tried to focus on my set up and technique. Went for speed through the reps, paused and reset each rep as opposed to the touch and go that I've been doing.

First time deadlifting in a belt since I can't remember when. Only used it on my top 3 sets, may have to tighten it slightly. 

Ended up buying a 13mm lever belt from Strength Gear NZ. Definitely going to take some time to get used to.

[gazza]

Deload W4D2 13/8/20

Squats 40%, 50%, 60%, 3x 75%

70kg x5

85kg x5

102.5kg x5

130kg x5

130kg x5

130kg x5

All sets/ reps paused.

RDL

3X10 @ 100KG, 110KG, 120kg

Superset with

Swiss ball leg curl

3x12

Static side lunge

3x10 each leg

Single leg lying leg curl

3x8

Pendulum squats

3x12

Good session, squats felt good. Starting to find some rhythm with them.

Pendulum squats machine is a bitch of a finisher, heaps of room to tweak it and improve it.

[gazza]

Deload W4D3 14/8/20

Bench 40%, 50%, 60%, 3x 75%

42.5kg x5

52.5kg x5

62.5kg x5

80kg 3x5

Seated flye machine

3x10

D/B squeeze press

3x10

Low cable crossover 

3x10 

Cable crossover ladder set

AMRAP. 

Had some issues with my set up on bench today. Leg doms and stiffness made it challenging lol.

By the 4th set things were better.

All reps were paused and the 3x5 was comfortable as I'd expect it to be but you never know.

Rejigging things a little bit on some accessories and then running through weeks 1-3 with the same set weights from Monday.

 

[gazza]

W5D1 17/7/20

deads

85x5

105x5

125x3

135x5

155x5

177.5x7

D/B row

1x12

1x8

1x6

Wide grip pulldowns 

3x10

Single arm cable row 

3x10

Good mornings

3x12

Wasn't feeling in the mood today, up through the night with 2 sick kids.

No excuses though, got in and got it done.

Basically just gripped and ripped the first few sets of deads. Added my belt on the last 3 sets to try and work on that technique and get used to it. May need to tighten it slightly, although not 100% sure on what best practice is.

All in all a good session, hit the weights and reps prescribed, managed a good 7 on the last set of deads which is programmed as 5+, need to back myself more and go harder.

[gazza]

W5D2 18/8/20

Arms

Reverse grip pushdowns 

3x12

Overhead cable extension 

4x10 

Single arm machine dip

3x8

Incline curls

4x12

Single arm preacher curl 

3x10

Horizontal cable extension 

50 reps each side.

 

[gazza]

W5D3 19/8/20

Shoulders

Kneeling overhead cable laterals

3x15

Seated alternating d/b press

1x15

1x10

2x6-8 

Side lateral raise 

2x10 

1xamrap drop set, 4 drops in weight

Tri-set

Facepull 

3x12

A-T-W

3X12

overhead plate raise

3x15

Rear delt prorated row (incline bench)

30 reps.

[gazza]

W5D4 20/8/20 

Squats

70kg x5

85kg x5

102.5kg x3

112.5kg x5

130kg x5

145kg x5+ 8 reps today, up 1 from week 1

deficit RDL

3x8

Superset with swiss ball leg curls

3x12

Side lunge

3x10

Lying single leg curl

3x8

Pendulum squat machine

3x12

Today was tough, house full of sick people and one of the shittiest nights sleep I've had in a long time. Squats were a grind, but I got there. Completely gassed after RDL.

Time to add some cardio in I think and try to improve my wind.

[gazza]

W5D5 21/8/20

Bench

42.5kg x5

52.5kg x5

62.5kg x3

67.5kg x5

80kg x5

87.5kg x5+ comfortable 8 reps had 2 more reps in the tank possibly but without a spotter I erred on the side of caution. 

Seated machine flye

3x10

Squeeze press 

3x10 

Low to high cable crossover 

3x10

Cable crossover ladder 

Amrap

Good day today. Bench felt really good, setup was comfortable. Still struggling with my confidence a bit re my fucked shoulder. Should probably have pushed on beyond 8 reps even without a spotter.

[gazza]

Not the best week, 2 out of 3 kids home sick for 8 days and wifey for 4 days and counting. 

Got the 'rona lol.

W6D1 24/8/20

Deads

85kg x5

105kg x5

125kg x 3

145kg x3

167.5kg x3

187.5kg x7 

D/B row 1x12, 1x8, 1x6

Wide grip pulldowns 3x10

One arm cable row 3x10

Good mornings 3x12

And that was me fucked for the rest of the week. 

Struggled through work, but no energy for anything else.

Rehash of week 6 starting Monday.

I will hit my numbers and a few extra reps.

[gazza]

W6D1 reboot 31/8/20

Deads

85kg x5 

105kg x5 

125kg x3 

145kg x3 

167.5kg x3 

187.5kg  x7 

D/B row 1x12, 1x8, 1x6

W/G pulldowns 3x10 

One arm cable row 3x10 

Good mornings 3x12 

Still not feeling 100% but hit my numbers and equalled my previous best of 7 reps.

Happy.

[gazza]

W6D2 1/9/20

Bis and tris, nothing fancy just the same as previous weeks.

W6D3 2/9/20

Shoulders.

See above comment.

[gazza]

W6D4 3/9/20

Squats

70kg x5 

85kg x5 

102.5kg x3 

120kg x3 

135kg x3 

152.5kg x7

RDL 3X8 superset with swiss ball leg curl 3x12 

Walking lunges

3x10

Single leg curl

3x8

Pendulum squat machine

3x12

Good session, squats was really good until the bent bar I was using rolled on the 7th rep and I had to rack it. Definitely had 10 reps in me.

[gazza]

W6D5 4/9/20

Bench

42.5kg x5 

52.5kg x5 

62.5kg x3 

72.5kg x3 

82.5kg x3 

92.5kg x7

Seated flye machine

3x10

Squeeze press 

3x10

Low to high crossover 

3x10

Crossover ladder set x amrap 

Another good day.

Really happy with my progress on bench press after not doing it for so long.

[gazza]

W7D1 7/9/20

Deads

85kg x5 

105kg x5 

125kg x3 

155kg x5 

177.5kg x3 

200kg x1+ 5 reps

D/B row 

1x12 

1x8

1x6

Wide grip pulldowns 

3x10

One arm cable row 

3x10

Stoked with today's session.  197.5kg was programed for 1+ but I wanted that 200kg, good decision and got a good 5 reps!

Current bodyweight is 89.5kg.

[gazza]

W7D2 8/9/20

Arms. Nothing too fancy, same exercises as the last few weeks. Changed to a rope on overhead cable extension and played around with the cable position.

Ticking things over nicely.

[gazza]

W7D3 9/9/20

Bit of shoulders to keep the ball rolling.  Same as previous sessions.

[gazza]

W7D4 10/9/20

Squats

70kg x5 

85kg x5 

102.5kg x3 

130kg x5 

145kg x3 

162.5kg x1+ managed 4 reps here with ok depth

RDL 3X8 superset with swiss ball leg curl 3x12 

Walking lunges 3x10 

Single leg curl 3x8 

Pendulum squat machine 3x12 

Ok session after a couple of shitty days at work and even shittier nights sleep

[gazza]

W7D5 11/9/20

Bench

42.5kg x5 

52.5kg x5 

62.5kg x3 

80kg x5 

90kg x3 

100kg x1+ managed 4 good reps here, lost my shape and completely bombed the 5th rep

Seated flye machine 3x10 

Squeeze press 3x10 

Low to high crossover 3x10 

Crossover ladder set amrap x32

Really happy with this session. I set myself the goal of doing reps at 100kg and hit it. Now to keep it going.

[gazza]

W8D1 15/9/20

Deads

85kg x5 

105kg x5 

125kg x5

180kg 3x3

Followed by the same exercises as last week.

First 3 sets were paused just below the knee. Last 3 sets were an attempt at speed with a reset after each rep.

[gazza]

W8D2 17/9/20

Squats

75kg x5

85kg x5 

102.5kg x5

150kg 3x3

All paused reps.

RDL 3X8 superset with swiss ball leg curl 3x12 

Walking lunges 3x10

Single leg curl 3x8 

Pendulum squat machine 3x12 

[gazza]

W8D2 18/9/20

Bench

42.5kg x5 

52.52.5kg x5 

62.5 x5 

90KG 3x3

Seated flye machine 3x10 

Squeeze press 3x10 

Low to high crossover 3x10 

Cable crossover ladder amrap x33

 

Weights have been recalculated and increased for the next block. Onwards and upwards 

[gazza]

W9D1 22/9/20

Deads

87.5kg x5

107.5kg x5

127.5kg x3

140kg x5

160kg x5

180kg x5+ 8 reps here.

D/B row 3x10 @50kg

Straight arm pulldowns 3x10 

Back extension 3x12 

Was feeling rough today but made myself get it done.

Happy with 8 reps on 180kg, needed to man up and push a bit harder could've gotten 2 more I reckon.

[gazza]

W9D2 24/9/20

Bench

45kg x5

55kg x5 

65kg x3 

70kg x5

80kg x5

90kg x5+ 8 reps here  no spotter so had to take it easy, probably  2 more reps in the tank.

Seated flye machine 3x10 

Decline flyes 3x10 

Low to high crossover 3x10 

Crossover ladder set amrap x32 

[gazza]

W9D3 25/9/20

Squats

72.5kg x5 

87.5kg x5 

105kg x3

115kg x5 

130kg x5 

150kg x5+ 8 reps

Single leg RDL 3x12 superset with single leg curl 3x8

Reverse lunges 3x10

Squats were good, need to harden up a bit and push for a few more reps though.

Single leg rdl was un-co as but thats why I'm doing them. Need to build some balance, reverse lunges were slightly better.

Good day.

[gazza]

W10D1 29/9/20

DEADS

87.5KG x5 

107.5kg x5

127.5kg x3 

150kg x3

170kg x3

190kg x5+ got 6 here.

Dumbell row 3x10 

Straight arm pulldowns 3x10 

Back extension 3x12 

Bit annoyed with my last set of deads, spent too much time admiring my lock out and wasn't focused enough on just smashing my reps. Only got myself to blame, lesson learned. 

On a positive the weights are increasing as programmed and I haven't failed to hit the minimum prescribed reps yet.

Got to keep pushing.