Augustus training log

[steak]

kool...havent done lat pulldowns since ages but I'll give that a throw...you training for anything in particular?..and hows the knee coming along?

[augustus]

the double contraction is great. really adds an edge to the exercise.

at the moment... not really training for anything in particular. looking for something to catch my interest!

the knee is good, so long as i keep up the foam rolling and stretching.

[augustus]

a bad week gym-wise, with lots of parties and drinking this week.

tried to mitigate this a bit yesterday, and decided to freestyle since the programme was already out the window

box squats worked up to 5@110

muscle cleans 90 4x4

explosive chins (hands leaving the bar) 4x4

incline bench 80 3x5

some gunz

fun workout, think i'll have to incorporate more explosive work from now on

[augustus]

A. supinated chins +15 5x5

B. inc bench 80 5x5

C1. straigh arm pulldowns 20 x15,12,12

C2. bb row 70 3x7

D. db bench w/ double contraction 65 x9,7,7

[rose]

explosive chins (hands leaving the bar) 4x4

Gorilla stylez 8)

[augustus]

not sure about any gorillas, but they were fun!

[steak]

f*ck I wish I could drag my fat arse up like that :clap:

Oi! Santa...how 'bout a dozen power chins for chrissy?

[augustus]

box squat 5x60,80,90,110 3x120,130

romanian deads 100 3x8

walking lunges (holding 20 plate over head) x4 lengths (20-odd steps per length)

[augustus]

deadlift from platform 160 4x4

db bench 85lb DBs 5x5 last 2 supersetted with

db flye 30lb 2x12

narrow grip chin +15 x5,5,4,4,4 last 2 supersetted with

supinated pulldown 40 2x12

+ plenty of foam rolling

[augustus]

breaking back into it after numerous days of junk food and too much beer and wine.

bench 85 3x5

wide chins +10 3x5

wide incline bench 70 38

cable row 75 3x8

decline flyes 40 2x10

straight arm pulldowns 25 2x10

felt so weak...

[augustus]

incline bench 70 x8, 75 x8, 77.5x6,6

pendlay rows 80x8, 85x8 87.5 x6,6

flat bench 70x12, 75x10,10

cable row 70x12, 80x8,6

1 arm pulley row 90 2x10

inc flyes 40lb DB 2x12

[augustus]

supposed to do legs today, managed to get through some front squats and some GHR. sorely lacking motivation however, with a cricket-induced sore back not helping...

heels elevated front squat 80x6, 85x6, 87.5x6, 90x5,5,4

ghr 5x6

[augustus]

db shoulder press 45 x10, 50x10, 55x10, 60x8,8, 50x10,10

cable lat raise 20 3x12

narrow grip bench 80 4x5, 60x10

dips 4x8

supinated chins +10 2x5 bodyweight 2x5

ez curl 36 2x8, 31 2x10

[augustus]

incline bench 70 x8, 75 x8, 77.5x6 80x6

pendlay rows 80x8, 85x8 90x6, 92.5x6

flat bench 60x10, 80x10,9,8

cable row 50x10, 75 3x10

1 arm pulley row 100 2x10

inc flyes 40lb DB 2x12

[augustus]

heels elevated front squat 60x8, 70x8, 80x8, 85x6, 90x6, 95x5,5, 80x6

ghr x7,7,6,5,5

complex

A. power clean x8

B. front squat x8

C. row x8

D. push press x8

E. romanian deadlift x8

40kg x 3 circuits

[augustus]

push press 50x8, 60x8, 70x6,6, 75x5, 70x6, 60x8

cable lat raise 30 2x12, 20x12

narrow grip bench 60x10, 80x6,6 60x10

dips 2x10

cable pushdown 90 3x15

fat bar curl 33x8, 38x6,6,6 33x8

incline curl 25lb dbs 2x10

farmers walk 2x23kg water bottles 3x4 lengths

[augustus]

1 arm pullups 2x5

pullups 6x5

rack pulls 60x10,100x10,120x10,140 3x10

db bench 60x8, 85x6, 90 3x6

wide incline bench 60x15, 65x12,6, 60x6

face pulls 110 3x12

[augustus]

heels elevated front squat 60x8,70x8,80x8,85x6,90x6,95x5,100x4,80x6

ghr x7,7,7,6,6

complex

A. power clean x8

B. front squat x8

C. row x8

D. push press x8

E. romanian deadlift x8

40kg x 3 circuits

[steak]

serious bit of training there with that last complex 8)

[augustus]

deads

t-bar

rope pullups

pullups

fat bar curls

weights too shameful to list, something wrong today :doh:

sleds 90kg 4x4 lengths

rope sled pulls 70kg x4 lengths

farmers walk 100lb DBs x4 lengths

sledge hammer 2x20 each side

[augustus]

bench 90 6x4

tbar row 40 3x10

db flyes 45 x12,10 40x10

facepulls 120 3x12

scap work 4 sets

[augustus]

SSB squats 80x8, 90 5x5

ghr 3x8

1 leg squat 2x8

leg ext 8 3x15

[augustus]

push press 70 4x6

floor press 70 4x6

seated lat raise 25lb 3x10

dips 3x15

pushdown 1x12

[augustus]

deads 160 4x4 140x6

chin ups +10kg 3x5

db row 85lb DB x12

fat bar curl 33 3x10

hammer curl 45lb DB 1x10

[augustus]

GPP circuit

tyre flips x5

backwards sled drag 70kg x4 lengths

landmines x30

pullups x8

blast chain pushups x10

kettlebell swings 24kg x20

sledgehammer swings against tyre x20

3 circuits :puke: