Idle ramblings and observations.

[gazza]

Public holiday today. Still off work with rooted knee, rehab ongoing but making progress. 

Smashed out all my rehab shit this morning then trained.......

Warmed up with some band work and medicine/slam ball stuffs.

Bench press 1x5 @70kg, 1x3 @75kg, 1x1 @80kg followed by 5 singles @105kg. Then 3x3 @95kg and 3x5-7 @87.5kg. Although I fucked up and put a 2.5kg plate on the right hand side instead of a 1.25kg on the last 3 sets 🤦‍♂️

Then,

Chin ups 4x AMRAP

Seated smith machine shoulder press 4x5-7

Close grip smith machine floor press 4x5-7

Seated dumbbell curls 4x5-7

Having some issues with stability due the knee injury and everything is Seated or supported in some way, getting it done though!

[ohjoshua]

22 hours ago, gazza said:

Public holiday today. Still off work with rooted knee, rehab ongoing but making progress. 

Smashed out all my rehab shit this morning then trained.......

Warmed up with some band work and medicine/slam ball stuffs.

Bench press 1x5 @70kg, 1x3 @75kg, 1x1 @80kg followed by 5 singles @105kg. Then 3x3 @95kg and 3x5-7 @87.5kg. Although I fucked up and put a 2.5kg plate on the right hand side instead of a 1.25kg on the last 3 sets 🤦‍♂️

Then,

Chin ups 4x AMRAP

Seated smith machine shoulder press 4x5-7

Close grip smith machine floor press 4x5-7

Seated dumbbell curls 4x5-7

Having some issues with stability due the knee injury and everything is Seated or supported in some way, getting it done though!

That is  quite a bit of volume for bench press good stuff

[gazza]

19 hours ago, ohjoshua said:

That is  quite a bit of volume for bench press good stuff

That's day 1 of the program I'm trying, it's classed as a 'heavy' day.

Day 2 is a 'light' day with only 4x5-7 on bench press.

Day 3 is a 'medium' day for bench, 1x5, 1x5 (weight increase from first set), then 5-7x3-5. 

Each set of bench has varying percentage based weights.

Each day has 1 exercise for upper body muscles/accessories. I altered some of these to work around my particular niggles and what I feel needs focusing on.

I'm training Monday, Wednesday and Friday. The program allows for 1 lower body/leg day on Tuesday or Saturday on this schedule.

I can't train legs beyond what the the physio gives me, but that's 2 days a week at the moment plus a few things to do at home.

It's a 6 week program. 

[gazza]

Banged this out today

Bench 4x5-7 @80kg

Dumbbell row 3x8-10

Incline Smith machine bench 3x8-10

Overhead plate raise 3x8-10

Triceps pushdowns 3x8-10

Dumbbell curls 3x8-10

[gazza]

My last single at 100kg from 2 weeks ago. Been a long time coming.

Up 5kg on this now.

20220524_143347.mp4

[ohjoshua]

23 hours ago, gazza said:

My last single at 100kg from 2 weeks ago. Been a long time coming.

Up 5kg on this now.

20220524_143347.mp4

Looks very smooth.

[gazza]

Training day 3

After a warm up of bands,  ball slams, push ups and empty bar work I banged this out.

Bench

1x5 @72.5kg 

1x5 @82.5kg

5-7x3-5 @97.5kg,  x5, x5, x5, x5, x5, x4, x4

Single arm pulldowns 4x7

Dumbell upright row/high pull 4x7

French press 4x7

Hammer curl 4x7

Upright row/high pull was done seated due to rooted knee, still felt effective.

Bench was good, 6 weeks ago I struggled getting 5 reps at 90kg for just one set. Next week the set weight is 100kg.

[gazza]

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

[ohjoshua]

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.

[gazza]

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

[gazza]

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.

 

 

[ohjoshua]

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 :)

[gazza]

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.

[gazza]

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

 

[gazza]

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.

[gazza]

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

[gazza]

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.

[gazza]

Started another bench program while the site was down.

Here's what it looks like so far.

% are based on my 1RM which was tested at 115kg.

Week 1

4/7/22

Usual warm up then....

Bench 80kg 6x6

Cable row 3x10-12

Triceps pushdowns 3x12-15 supersetted with

Dumbell curls 3x12-15

5/7/22

Physio

6/7/22

Warmed up then

Bench 85kg 7x5

Facepull 3x10-12

7/7/22

Physio

8/7/22

Warm up

Bench 92.5kg 8x4

9/7/22

Warm-up 

Bench 97.5kg 10x3

So far so good. Bit tough backing up 2 days in a row but got it done ok in the end. No missed reps.

[gazza]

Week 2 so far.

11/7/22

After a warm up

Bench 85kg 6x6

Cable row 4x10-12

Triceps pushdowns supersetted with dumbell curls 2x12-15

12/7/22

Physio

13/7/22

Warmed up

Bench 90kg 7x5

Facepull 3x10-12

14/7/22

Physio

Day 3 (13/7/22) was tough, no missed reps though so all good.

 

[gazza]

Today......

Day 5.

Bench

After some warm ups of 60kg x5, 70kg x12, 80kg x8

97.5kg 8x4

That is all.

Mixed bag of a session. 5th set was completely off and lost it after 2 reps after hitting 4 on every other set.

Sets 6 and 7 were back on  track, had to grind a wee bit on the last rep of set 7.

8th set was pretty good but lost shape/form on the 3rd rep and didn't have a 4th I  me.

Still happy. Volume is good and I'm making progress. 

Recovery is ok but a bit sore most days until I'm warmed up.

Using percentages based on 100% of my tested 1RM definitely makes it tough, but it's only a 4 week program.

 

[gazza]

Today.....

Bench 60kg x15, 70kg x12, 80kg x8

102.5kg 10x3

Didn't go as prescribed. Nutty day trying to get shit done and barely ate.

First 4 sets at 102.5 were good, completely blew set 5 and only managed 2 reps. 

Better set up on 6 and nailed all 3 reps.

Set 7 totally shattered, lost form and got an ugly 2.

Called it a day after this.

Constantly sore this week. 

 

[gazza]

On 15/07/2022 at 4:41 PM, gazza said:

Today......

Day 5.

Bench

After some warm ups of 60kg x5, 70kg x12, 80kg x8

97.5kg 8x4

That is all.

Mixed bag of a session. 5th set was completely off and lost it after 2 reps after hitting 4 on every other set.

Sets 6 and 7 were back on  track, had to grind a wee bit on the last rep of set 7.

8th set was pretty good but lost shape/form on the 3rd rep and didn't have a 4th I  me.

Still happy. Volume is good and I'm making progress. 

Recovery is ok but a bit sore most days until I'm warmed up.

Using percentages based on 100% of my tested 1RM definitely makes it tough, but it's only a 4 week program.

 

First warm up should read 60kg x15 not 5.

[gazza]

Today.....

Warmed up with empty bar and bands etc.

Bench 90kg 6x6 

Hit 6 reps on the first 4 sets but bombed the 5th set and only got 4. Set up wasn't good. Set 6 was better, but only got 5 reps.

Cable rows 3x12

Pushdowns 3x12.

[sorenlan]

Dude, that workout went places!  First four sets of 102.5kg like butter, then boom - life throws a punch. Totally feel you on the barely-ate struggle, but crushing four sets at that weight after that is insane. You can still use this site. 

[auck_builder]

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