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Curling in the squat rack.

13

Comments



  • High-Bar Squats:
    Warm up:
    Bar
    60kg x5
    70kg x 5
    90kg x 5
    110kg x 3
    120kg x 3

    Pew pew

    SLDL
    50kg x 5
    90kg x 5
    130kg x 3

    Bleh

    Walking lunges.




  • Bench:
    Bar
    50kg x 3
    50kg x 3
    80kg x 3
    80kg x 3
    100kg x 1
    107.5kg x 2 (+1)
    110kg x 2
    110kg x 2

    Lack of power here today and lack of tightness.

    Incline:
    40kg x 5
    Shoulder felt niggle so I went for volume.
    25kg x 12
    25kg x 12

    Flies
    15kg x 12 x 2

    Squats
    60kg x 10 x 3

    Tricep stuf.


    Not a great day

    I've decided to squat more than once a week now, prolly should have done this a long time ago.




  • Squats:
    60kg x 8
    80kg x 5
    100kg x 5
    120kg x 2

    Got a tip here on my high bar form and my form improved dramatically, literally only bringing the elbows forward and it made a drastic change. Delighted.

    100kg x 8 or 9
    60kg x 8

    Last two sets were for form. Happy out.

    Pull Ups:
    Bw+15kg x 5
    Bw+15kg x 5

    Db rows:
    40kg x 8 x 3

    Inverted rows:
    8
    5
    5

    This sucked, must be worked on.

    2 sets of neutral grips pull ups,

    Lat pulldowns




  • Log press:
    30kg x 5
    55kg x 4
    55kg x 2

    Log press is fun, but I need to work on my core methinks.

    Viking press:
    40kg x 5
    60kg x 4
    60kg x 5
    60kg x 5
    60kg x 4

    Lat raises:
    12kg x 12 x 3

    Facepulls
    3x 12

    Shrugs:
    50kg x 8 x3.

    Dips:
    Bw x 18
    Bw+20kg x 10
    Bw+20kg x 8

    CGBP:
    80kg x 5 x 2


    Did some rope whips and some sledge hammer tire work. That was a bunch of fun but the rope was the devil.




  • Deadlifts:
    60kg x 3 x 2
    100kg x 3
    140kg x 3
    140g x 1
    160kg x 3
    170kg x 1

    Easy enough but I was exhausted going in.

    Front Squat:
    60kg x 3 x 3 Weight is easy, tekkers needs improving.

    Walking lunges:
    60kg for 20 metres.

    Pulled a 250kg tank track 80 metres. 40 going backwards, 40 forwards. This was insanely hard and gave a massive leg pump.

    Me and Absolute zero pulled a 350kg tank track , I got sick mid way through, but finish off the final 40 metres.


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  • Felt very ill 5 minutes into my warm up, did not bode well, had to quit due to vomiting.

    This is what I did anyway.

    Bench:
    Bar
    60kg x5
    80kg x 3
    90kg x 3
    100kg x 5

    Tired and groggy here, should've stopped.

    Incline DB press:
    35kg 3 x 8


    Gave up after attempting one or two more exercises, felt terribad.




  • Great day..

    Deadlifts:
    Bar x 5
    60kg x 5
    100kg x 5
    140kg x 3
    160kg x 1
    180kg x 1
    193kg x 1 PR

    PR happy in. Felt good and it flew up, slowed down at lock out but sure.

    Pull Ups:
    Bw x 5
    Bw+15kg x 5
    Bw+10kg x 5

    These felt slow and heavy after the deads.

    DB [email protected]
    40kg x 8 x3

    Lat Pull down.

    Inverted rows




  • Viking Press:
    Bar
    60kg x 5
    60kg x 5
    60kg x 5

    Dips:
    BW x 5
    Bw+20kg x 5
    Bw+30kg x 5
    Bw+40kg x 5 (PR)

    The 40kg was hard but not head exploding hard, delighted with that, 10kg pr on the 5rep.

    LatRaises/Facepulls/shrugs.




  • Squats:
    Bar
    60kg x 5
    80kg x 5
    100kg x 5
    110kg x 3
    120kg x 3

    Form is better, need to iron a few things out but i'm happy enough.

    Straight leg deads off a 12 inch block.
    60kg x 8
    60kg x 8
    70kg x 8

    Did these for something different, monstrous stretch in the hams.

    GHR
    Bw x 8 x 3
    Black band x 5(Hard)

    Walking lunges, 40kg.

    Front Squats
    50kg x 5
    60kg x 5
    70kg x 3

    Prowler+50kg x 2 Runs for 80 meter total.

    3 rounds of sledge hammer tire work.


    Happy enough,trying to bring more cardio into my workouts as i've a shocking level of CV fitness.




  • Bench:
    Bar
    60kg x 5
    80kg x 3
    100kg x 1
    110kg x 3
    115kg x 1
    120kg x 1 (I basically got this, spotter tipped it with his finger overeagerly when I was well on the way to lock out)
    120kg x 0

    Incline:
    40kg x 5
    40kg x 5
    35kg x 8

    My incline press strength is down in recent weeks. I might do 6 or so weeks of incline press first.

    Tried to do dips, shoulder was niggly so did flies instead.

    Clapping push ups:
    3x10

    Tri-work


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  • Deadlift:
    60kg x 5
    100kg x 3
    140kg x 3
    160kg x 1
    180kg x 1
    200kg x f

    Had no business trying it, hams are in ribbons still for some reason.

    Chin ups:
    Bw x 5
    Bw+10kg x 5 x 3

    Lat Pull Down/Rows/Bi work




  • Viking Press:
    30kg x 5
    70kg x 5
    80kg x 5
    70kg x 5

    Log Press:
    40kg x 8
    50kg x 8
    50kg x 8

    Lat raises/Facepull/Shrugs

    Core work. Crunches+Hanging leg raises




  • Squats:
    Bar
    60kg x 5
    60kg x 3
    80kg x 3
    90kg x 3
    100kg x 3

    Now these felt great, form was good, happy out.

    110kg x 3
    Boom, left calve felt like it was about to explode. Tried to do a bodyweight squat with teh same effect again. Physio booked tomorrow , hopefully it'll be sorted.

    Straight legged Deads off 10 inch box
    40kg x 5
    70kg x 5
    90kg x 5
    100kg x 5
    110kg x 5

    Sledgehammer work.




  • Bench:
    Bar
    50kg x 5
    60kg x 5
    80kg x 3
    90kg x 1
    100kg x 1
    105kg x 3
    107.5kg x 3
    110kg x 3

    Felt good.

    Incline Db press:
    40kg x 5
    40kg x 5
    46kg x 1

    DB pull overs:
    25kg x 8
    40kg x 8
    50kg x 8

    Flies/Cable Flies.

    Squat mobility work, calve is still in ribbons so I got a golf ball at it but it's still tight.




  • Pull Ups:
    Bw x 5
    Bw x 5
    Bw x 5

    Single Arm Db rows:
    40kg x 8
    50kg x 8
    40kg x 12

    GHR:
    4x8 with black resistance band, le pumpage.

    Did a few different pull up styles.

    Lat pull down/ Bis work




  • OHP:
    Bar
    50kg x 5
    60kg x 3
    60kg x 1
    60kg x 3

    Lat raises/facepills/shrugs.

    Dips/Pushdowns/onearmpushdowns




  • Squats:
    Bar
    50kg x 5
    70kg x 5
    90kg x5
    100kg x 5
    110kg x 5

    I have flexibility issue that i've been ignoring for a long time, it's affecting my squat progress a lot so I need to get the head out and get my mobility in order.

    SLDLs:
    110kg x 5
    130kg x 5
    120kg x 5

    HangingLegraises/Crunches/Quadextensions




  • DB press:
    25kg x 8
    25kg x 8
    40kg x 5
    45kg x 5
    50kg x 3, could have done 5 but I made a balls of getting them up so it fatigued .

    Incline:
    40kg x 5 x 3

    Dips:
    BW x 5 x 3

    Flies/pushdowns




  • Deadlifts:
    60kg x 3
    60kg x 3
    100kg x 1
    100kg x 1
    140kg x 1
    140kg x 1
    160kg x 1
    180kg x 1

    Pull ups:
    Black resistance band x 3- Tough, did it for the craic
    Bw x 8 x 3

    DB row:
    50kg x 8
    40kg x8 x 2

    Latpulldown/inverted row/curlz




  • First day of GVT, doing 6 cycles, 4ish weeks or so.

    Day 1:
    A1:30* Db bench:
    27.5kg x 7x 10
    22.5kg x 3 x 10 (No 25s, had to compromise)

    A2:
    Lat Pull downs: 10x10

    B1:45* bent over cable flies 3x10
    B2: Face pull : 3x10


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  • Gvt Leg day:

    Squats:
    3x10 70kg 4020 temp
    7x10 60kg "" ""

    Disgustingly hard, the weight wasn't an issue, the tempo was though.

    A2:
    Prone leg curl 10x10

    B1: Reverse Crunch 3x10
    B2: Calve raises 3x10




  • A1: 10x10 Seated DB curl
    A2: 10x10 Dips
    B1: Seated Shoulder Press 3x10
    B2: Seated Lat raise 3 x 10

    Le pump




  • A1: 30* DB bench
    27.5kg 7x10
    25kg 3x10

    60sec between sets

    A2:
    Lat pulldown 10x10

    Pec Flies 3 x 10
    Facepulls 3 x10




  • Yesterday:
    Squats:
    10x10 65kg

    Leg curl: 5x10
    Hypers: 5x10

    Calve raise :3 x10
    Hanging leg raises: 3x 10




  • A1: Standing twisting? curls 10x10 10kg
    A2: Dips(BW) 10x10
    90 sec break between sets

    B1: DB shoulder press 20kg 3x10
    B2: Seated Db lat raises 5kg 3x10

    Happy enough, tempo was ok, but it could be better.

    Scandalous pump afterwords, I looked all swole and what not.




  • A1:
    27.5kg x 6 x 10
    25kg x 3 x 10
    22.5kg x 1 x 10

    60 break between sets:

    A2:
    Lat pull down 10x10
    60 sec between sets:

    B1:45* cable flies 3 x10
    B2: Facepulls 3x10




  • Yesterday:
    Squats:
    10x10 60kg

    SLDL : 10x 10 60kg

    Calve raise :3 x10
    Hanging leg raises: 3x 10




  • Variation of curls 10x10
    Dips: 10x10

    Seated Db press : 3x10
    Seated Lt raise: 3x10




  • 30* Db press 27.5kg 10x10
    Lat pull down 10x10

    45* cable fly 3 x10
    Facepulls 3x10


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  • Today was not a good day :/ Sore all over.

    10x8 Squats
    5x10 Hypers

    3x10 Calf raises
    3x10 Hanging leg raises


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