gazza Posted February 22, 2021 Author Report Share Posted February 22, 2021 W3 D1 22/2/21 A/ squats 100kg x5 120kg x5 130kg x5 130kg x5 140kg x5 B/ hip thrusts 3x8 @ 120kg C1/ leg extensions 3x8 @40 C2/ squat jumps 3x12 D/ reverse lunges 3x10 with 2x 12kg kettlebells E/ kettlebell swing x50 @20kg (37 + 13) Squats still not flowing as I'd like, right hip and hammy were a bit niggly today. 140kg felt ok nonetheless, depth was a bit marginal. Bit of a hip shift as well. Leg extensions are on one of those unilateral machines so the 40 mentioned above is per leg. Small improvement on kettlebell swings. Completely shagged afterward this. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 23, 2021 Author Report Share Posted February 23, 2021 W3 D2 23/2/21 A/ bench 60kg x5 70kg x5 80kg x5 85kg x5 85kg x5 B1/ dumbbell row 44kg x10 44kg x10 46kg x10 B2/ incline flyes 3x10 @ 22kg C1/ straight arm pulldowns 3x10 @ 100 C2/ dumbbell floor press 3x8 @ 20kg D/ dumbbell preacher 3x10 @ 14kg. E/ horizontal tricep extension 30 reps. Bench felt good, baby steps but moving forward all the same. Horizontal cable triceps extension was an amrap with 3 cracks each arm. Failure on one arm then swap sides for the same. Right arm is my limiting factor. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 23, 2021 Report Share Posted February 23, 2021 Strong DB rows bro, I am trying to bring my rows up still. I did body weight rows for a long time lol. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 25, 2021 Author Report Share Posted February 25, 2021 W3 D3 25/2/21 A/ deads 120kg x5 140kg x5 160kg x5 170kg x5 170kg x5 B/ front box squats 7x3 @ 80kg 60 seconds rest between sets. This was meant to be 10x3 but felt something ping in my knee so pulled the pin. Deads were an absolute fucking grind, but got the numbers I wanted. Front squats were to a 30cm box, not really sure what was going on today probably the lack of sleep over the last 3 days and some full on days at work catching up. Didn't help that my core was sore as from my rest day/active recovery day on Wednesday. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 25, 2021 Report Share Posted February 25, 2021 7 hours ago, gazza said: W3 D3 25/2/21 A/ deads 120kg x5 140kg x5 160kg x5 170kg x5 170kg x5 B/ front box squats 7x3 @ 80kg 60 seconds rest between sets. This was meant to be 10x3 but felt something ping in my knee so pulled the pin. Deads were an absolute fucking grind, but got the numbers I wanted. Front squats were to a 30cm box, not really sure what was going on today probably the lack of sleep over the last 3 days and some full on days at work catching up. Didn't help that my core was sore as from my rest day/active recovery day on Wednesday. volume is building on deads, when is 200 coming back like in the video you sent? or does your shoulder / arm injury prevent that? Quote Link to comment Share on other sites More sharing options...
gazza Posted February 25, 2021 Author Report Share Posted February 25, 2021 4 minutes ago, ohjoshua said: volume is building on deads, when is 200 coming back like in the video you sent? or does your shoulder / arm injury prevent that? That was with my arm/Shoulder the way it is, soon hopefully. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 25, 2021 Report Share Posted February 25, 2021 1 minute ago, gazza said: That was with my arm/Shoulder the way it is, soon hopefully. how does it impact your DL? grip? straps? Quote Link to comment Share on other sites More sharing options...
gazza Posted February 25, 2021 Author Report Share Posted February 25, 2021 11 hours ago, ohjoshua said: how does it impact your DL? grip? straps? This affects my grip more lol. Don't use straps anymore. I pulled 210kg a million years ago for reps using double loop straps, now I'm just using liquid chalk and going for it. There are some pics on the first 2 pages of this journal of the results of my shoulder/arm surgeries. This my right hand and it's my right shoulder that got the chop. I'm also right handed lol. Quote Link to comment Share on other sites More sharing options...
gazza Posted February 26, 2021 Author Report Share Posted February 26, 2021 W3D4 26/2/21 A/ seated dumbbell press 1x15 @ 14kg 1x10 @16kg 3x6 @ 20kg, 22kg, 22kg B/ improvised machine dips 3x10 82kg on the stack for each arm C/ Lying single arm triceps extension 3x10 @ 10kg D1/ facepull 3x12 D2/ lateral raise 3x10 D3/ overhead plate raise 3x amrap 20, 15, 13 reps E1/ single arm pushdowns 3x12 E2/ static hold hammer curls 3x10 Good session. Right tricep is still struggling with vertical/overhead targeted exercises but it probably always will. More reps before failing and having to force it today though. Happy with dumbbell press, reps are nice and controlled. Confidence is building, hopefully start pushing a bit harder soon. One more week at the current routine then I'll reassess my sets and reps perhaps, maybe deload. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 26, 2021 Report Share Posted February 26, 2021 8 hours ago, gazza said: This affects my grip more lol. Don't use straps anymore. I pulled 210kg a million years ago for reps using double loop straps, now I'm just using liquid chalk and going for it. There are some pics on the first 2 pages of this journal of the results of my shoulder/arm surgeries. This my right hand and it's my right shoulder that got the chop. I'm also right handed lol. I am sure straps on the top set would be fine? Why did you stop using straps? Quote Link to comment Share on other sites More sharing options...
gazza Posted February 26, 2021 Author Report Share Posted February 26, 2021 5 hours ago, ohjoshua said: I am sure straps on the top set would be fine? Why did you stop using straps? Wanted to build my grip strength. Thinking of doing a powerlifting comp and you can't use straps in them. I'll probably use them again if my grip becomes a limiting factor when the weight goes up, but for now it's all good. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 2, 2021 Author Report Share Posted March 2, 2021 W4 D1 2/3/21 A/ squats 100kg x5 120kg x5 130kg x5 140kg x5 140kg x5 B/ hip thrusts 3x8 @ 120kg C1/ leg extensions 3x8 @40, 40, 45 C2/ squat jumps 3x12 D/ reverse lunges 3x10 @ 12kg E/ kettlebell swing x50 @20kg 42 reps then 8 reps. Squats still feel like poos. Going to start using my belt again and look at my breathing. Hip thrusts were good, form improving all the time. Extension/jump superset is hitting the spot, weight going up. Lunges are with my front foot slightly elevated. These are also improving, have to work on my form and stability with my right knee. Kettlebell swings were good, was blowing like a hurricane on these and should really have gotten 50 reps non stop. Next week! Good activation in my glutes with these. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 3, 2021 Report Share Posted March 3, 2021 On 3/2/2021 at 1:17 PM, gazza said: W4 D1 2/3/21 A/ squats 100kg x5 120kg x5 130kg x5 140kg x5 140kg x5 B/ hip thrusts 3x8 @ 120kg C1/ leg extensions 3x8 @40, 40, 45 C2/ squat jumps 3x12 D/ reverse lunges 3x10 @ 12kg E/ kettlebell swing x50 @20kg 42 reps then 8 reps. Squats still feel like poos. Going to start using my belt again and look at my breathing. Hip thrusts were good, form improving all the time. Extension/jump superset is hitting the spot, weight going up. Lunges are with my front foot slightly elevated. These are also improving, have to work on my form and stability with my right knee. Kettlebell swings were good, was blowing like a hurricane on these and should really have gotten 50 reps non stop. Next week! Good activation in my glutes with these. whats wrong with the squats? felt heavy? Quote Link to comment Share on other sites More sharing options...
gazza Posted March 3, 2021 Author Report Share Posted March 3, 2021 11 hours ago, ohjoshua said: whats wrong with the squats? felt heavy? Just not feeling it, can't seem to find my groove at the moment. I'll get there Quote Link to comment Share on other sites More sharing options...
gazza Posted March 4, 2021 Author Report Share Posted March 4, 2021 W4 D2 4/3/21 A/ deads 120kg x5 140kg x5 160kg x5 (added my belt here) 170kg x5 180kg x5 B/ front box squats 7x3 @ 80kg, 60 seconds rest. C1/ single leg curl 3x8 C2/ supported single leg rdl 3x10 D/ seated calf raise 3x12 80kg, 90kg, 90kg E/ dumbbell suitcase carries x3 @ 54kg. Good session, posterior chain is cooked. Leg curl was 5 plates on the stack with one of extra plates that drop down for the first 2 sets, then added a second for the last set. RDL was with a 20kg kettlebell. These felt good. For felt good, hinging ok. Time to start adding more weight. Kids home sick this week so having to spend time looking after them which means missing a day or two. Back to 5-3-1 from Monday for the big 3. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 5, 2021 Author Report Share Posted March 5, 2021 W4 D3 5/3/21 A/ seated dumbbell press 1x15 14kg 1x10 16kg 3x6 @ 22kg B/ improvised dip 3x10 82kg, 82kg, 91kg C/ lying single arm triceps extension 3x10 10kg dumbbell. D1/ facepull 3x12 D2/ lateral raise 3x10 D3/ overhead plate raise 3x amrap @ 10kg 20, 15, 14 E1/ single arm cable pushdowns 3x12 E2/ static hold hammer curls 3x10 Quote Link to comment Share on other sites More sharing options...
gazza Posted March 8, 2021 Author Report Share Posted March 8, 2021 Current bodyweight is 89kg up from 88kg last Monday. Started a wee bit of creatine last week. 2/3/21 Week 1 of 5-3-1 programing but W5 D1 also. A/ squats 65kg x5 85kg x5 102.5kg x3 110kg x5 127.5kg x5 145kg x6 B/ hip thrusts 3x8 120kg, 120kg, 130kg C1/ leg extensions 3x8 40, 45, 45 C2/ box jumps 3x10 D/ reverse lunges 3x10 2x12kg kettlebells E/ kettlebell swing x50 @ 20kg got all 50 reps without stopping, form was tight. Weight increase next session. Put my belt on for the last set of squats, first time using it in a long time for squats. Felt a bit weird, definitely changed my positioning. Going to have to start using it more often to get used to it again. All in all a good session. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 10, 2021 Report Share Posted March 10, 2021 On 3/8/2021 at 1:58 PM, gazza said: Current bodyweight is 89kg up from 88kg last Monday. Started a wee bit of creatine last week. 2/3/21 Week 1 of 5-3-1 programing but W5 D1 also. A/ squats 65kg x5 85kg x5 102.5kg x3 110kg x5 127.5kg x5 145kg x6 B/ hip thrusts 3x8 120kg, 120kg, 130kg C1/ leg extensions 3x8 40, 45, 45 C2/ box jumps 3x10 D/ reverse lunges 3x10 2x12kg kettlebells E/ kettlebell swing x50 @ 20kg got all 50 reps without stopping, form was tight. Weight increase next session. Put my belt on for the last set of squats, first time using it in a long time for squats. Felt a bit weird, definitely changed my positioning. Going to have to start using it more often to get used to it again. All in all a good session. squats coming along nicely, no issues on the 145kg? Quote Link to comment Share on other sites More sharing options...
gazza Posted March 10, 2021 Author Report Share Posted March 10, 2021 W6 D2 9/3/21 A/ Bench 42.5kg x5 52.5kg x5 62.5kg x3 67.5kg x5 80kg x5 87.5kg x6 B1/ dumbbell row 3x10 46kg on all setd B2/incline flyes 3x10 22kg, 22kg, 24kg C1/ straight arm pulldowns 3x10 100, 100, 110 C2/ dumbbell floor press 3x8 22kg, 22kg, 24kg failed on the last rep. D/ Single arm preacher curl 3x10 14kg dumbbell on all sets. E/ horizontal cable triceps extension 2 plates for 33 reps. Doing as many reps as I can on an arm then going straight to the other one, this done 3 times each arm with no breaks for a maximum total. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 11, 2021 Author Report Share Posted March 11, 2021 W6 D3 11/3/21 A/ deads 85kg x5 110kg x5 125kg x3 135kg x5 155kg x5 177.5kg x7 B/ front box squats 7x3 80kg C1/ Lying single leg curl 3x8 C2/ supported single leg rdl 3x10 20kg kettlebell D/ seated calf raise 3x12 80kg E/ dumbbell loaded carry 3 repeats with 2x 46kg dumbbells. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 12, 2021 Author Report Share Posted March 12, 2021 W6 D4 12/3/21 Gave the delts and tris a tickle up with some biceps on the side. Nothing too structured, lots of volume. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 14, 2021 Report Share Posted March 14, 2021 On 3/11/2021 at 12:32 PM, gazza said: W6 D3 11/3/21 A/ deads 85kg x5 110kg x5 125kg x3 135kg x5 155kg x5 177.5kg x7 B/ front box squats 7x3 80kg C1/ Lying single leg curl 3x8 C2/ supported single leg rdl 3x10 20kg kettlebell D/ seated calf raise 3x12 80kg E/ dumbbell loaded carry 3 repeats with 2x 46kg dumbbells. your training is so mature, how do you stay so disciplined and not try to go heavy? Quote Link to comment Share on other sites More sharing options...
gazza Posted March 14, 2021 Author Report Share Posted March 14, 2021 2 hours ago, ohjoshua said: your training is so mature, how do you stay so disciplined and not try to go heavy? Fear lol. I'm not so sure it is. Just trying not to break this old body any more than it already is. I am going to have a crack at some 1rm down the track but I want to at least be back to where I was pre-xmas/laziness. 5-3-1 should help me build up my weights without completely burning out like I've done in the past. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 15, 2021 Author Report Share Posted March 15, 2021 Current bodyweight 89kg Fiddling and tweaking done, first week properly back on the 5-3-1 variations. W1 D1 15/3/21 A/ squats 65kg x5 85kg x5 102.5kg x3 110kg x5 127.5kg x5 145kg x7 B/ hip thrusts 3x8 120kg, 130kg, 140kg C1/ leg extensions 3x8 45 on the stack for all sets. C2/ box jumps 3x10 on a 60cm box D/ reverse lunges 3x10 2x12kg kettlebells E/ kettlebell swing x50 @ 24kg (40 + 10 reps) Wore different shoes for squats today to see if it would help with my form. My usual ones are completely flat and quite thin, the trainers I wore today have a slightly raised heal and a bit more cushioning. The jury is out on whether it was better or not. Top set of squats was a mixed bag, some reps felt great where others felt heavy and I couldn't get my breathing right. Might be ti.e to up the cardio lol. Leg extensions were easy so weight will increase slightly next time. Upped the weight on kettlebell swings, felt my technique/form getting sloppy by rep 40 and I was pretty gassed so took 20 seconds to reset and finish the 50 reps. Should smash these next week. Probably a 7/10 session. Quote Link to comment Share on other sites More sharing options...
gazza Posted March 16, 2021 Author Report Share Posted March 16, 2021 W1 D2 16/3/21 A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 67.5kg x5 80kg x5 87.5kg x6 B1/ dumbbell row 3x10 46kg, 46kg, 48kg B2/ incline flyes 3x10 22kg, 24kg, 24kg C1/ straight arm pulldowns 3x10 100, 110, 110 C2/ dumbbell floor press 3x8 22kg, 24kg, 24kg failed at 6 D/ dumbbell preacher curl 3x10 14kg on all sets E/ horizontal cable triceps extension 35 reps Quote Link to comment Share on other sites More sharing options...
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