No mo junk in Jeffs trunk

jeff bingham

Upper

Bench 75kg 3 X 5
Tbar rows 75kg 3 X 4
OHP 45kg 3 X 8
Incl dB bench 25kg 3 X 10
Inv rows 15kg plate 3 X 8
Skulls 27.5kg 3 X 10
Curls 27.5kg 3 X 10

Dropped back to 75 on bench which was right call. 80 was just too heavy for now. Dropped back weight for skulls and curls and doing extremely slow reps. When it gets too heavy I end up swinging it instead so staying low for awhile.

jeff bingham

Lower

Squats 90kg 3 X 5
Deadlifts 115kg 3 X 5
Landmine squats 30kg 3 X 10
BB lunge 60kg 2 X 10
Bulg Split squats 30kg 3 X 16

Bit stuff from hurling the night before but no real problems bar split squats which kill me everytime. Doing landmine squats instead of goblet as DBs only go to 32.5kg, they were a bit messy I'd say need to watch a few videos for form

jeff bingham

Upper

Bench 75kg 3 X 5
T bar rows 75kg 3 X 5
OHP 45kg 3 X 8
Curls 30kg 3 X 10
Skulls 30kg 3 X 10

Left it at that as had to play a soccer match after it.

jeff bingham

jeff bingham wrote:

Squats 90kg 3 X 5 Deadlifts 115kg 3 X 5 Landmine squats 30kg 3 X 10 BB lunge 60kg 2 X 10 Bulg Split squats 30kg 3 X 16

Yesterday's lower

Squats 95kg 3 X 5
Deadlift 120kg 3 X 5
Landmine squats 35kg 3 X 10
BB lunge 60kg 3 X 10
Bulg split squats 30kg 3 X 16

Today upper
Bench 77.5kg got 5,5,4
T bar rows 80kg got 5,5,4
OHP 45kg got 8,7,6
Incl dB bench 25kg 3 X 10
Inv rows 15kg 3 X 9
Curls 32.5kg 3 X 8
Skulls 32.5kg 3 X 8

Put 80 on for rows by mistake but went ok. Almost non existent improvements in OHP in last few weeks is frustrating.

Legs went ok all moving forward anywag

jeff bingham

Lower

Squats 100kg 3 X 5
Deadlifts 120kg 3 X 5
Landmine squats 37.5kg 3 X 10
BB lunge 60kg 3 X 10
Split squats 30kg 3 X 16

Little stiff after hurling and rushing abit today meant I didn't warm up like I should have. Little bit of stiffness in back all throughout today. Glad to back to 100kg in squats

jeff bingham

jeff bingham wrote:

Squats 100kg 3 X 5 Deadlifts 120kg 3 X 5 Landmine squats 37.5kg 3 X 10 BB lunge 60kg 3 X 10 Split squats 30kg 3 X 16

Lower

Squats 100kg 3 X 5
Deadlift 125kg 3 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 65kg 3 X 10
Split squats 30kg 3 X 16

Stayed at 100 for squats and they were ok so 105 next week. Still going up in deadlift comfortably enough.
Busy weekend ahead to try to squeeze in an upper session along with a soccer and a hurling match

jeff bingham

Lower

Squats 105kg 3 X 5
Deadlift 130kg 3 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 70kg 3 X 10
Split squats 30kg 3 X 16

Moving well again hoping to hit PR levels in 2 weeks for squats and deadlift s.

jeff bingham

Upper

Bench 77.5kg 3 X 5
T bar rows 80kg 3 X 5
OHP 45kg 3 X 7
Incl dB bench 25kg got 10,10,8
Inv rows 15kg plate 3 X 10
Curls 32.5kg 3 X 10
Skulls 32.5kg 3 X 10

Will one more day at bench and row before moving up weight. Am down body weight of about 5/6 kg in last 2 months from combination of hurling and decent diet so maybe shouldn't be expecting too many increases at the moment

jeff bingham

Lower

Squats 105kg 3 X 5
Deadlift 135kg 3 X 5
Goblet squats 32.5kg 3 X 11
BB lunge 70kg 3 X 10
Split squats 35kg 3 X 16

Not too bad again. Move up in squats and deadlift the next day. Was feeling it towards the end split squats just kill me no matter how much I do them.

jeff bingham

Upper

Bench 77.5kg 3 X 5
T bar rows 80kg 3 X 5
oHP 47.5kg 3 X 5
Incl dB bench 25kg 3 X 8
Inv rows 15kg 3 X 10
Curls 32.5kg 3 X 10
Skulls 32.5kg 3 X 10

Switching OHP back to 5 reps to try switch it up will be on 50kg next week which is heaviest I've tried. Upping the weight for most of the above next day

jeff bingham

Lower

Squats 110kg 3 X 5
Deadlift 140kg 3 X 5
Goblet squats 32.5kg 3 X 12
BB lunge 75kg 3 X 10
Bulg Split squats 40kg 3 X 16

Moved up weight in everything and got all reps. Feeling it now though to be honest.

jeff bingham

Upper

Bench 80kg got 4,4,3
T bar rows 82.5kg 3 X 5
OHP 50kg 3 X 5
Inv rows 20kg plate 3 X 8
Incl dB bench 27.5kg 3 X 8
Curls 35kg 3 x 10
Skulls 35kg 3 x 10

Upped the weight in all lifts and it went ok. Hopefully increase the reps in bench day by day. Felt stronger than usual on the rows hopefully it stays that way.

jeff bingham

Lower

Squats 112.5kg 3 x 5
Deadlifts 145kg 3 x 5
Goblet squats 32.5kg 3 x 12
Bb lunge 80kg 3 x 10
Bulg split squats 40kg 3 x 16

PB or level with PB in every lift there. Was tough towards the end but no niggles or anything so I'm happy out.

jeff bingham

Upper

Bench 80kg 3 x 4
T bar rows 82.5kg 3 x 5
OHP 52.5kg got 5,4,4
Inv rows 20kg 3 x 9
Incl db bench 27.5kg 3 x 8
Curls 37.5kg 3 x 6
Skulls 37.5kg 3 x 8

Got an extra rep in bench. Was a struggle though. Fairly in bits after yesterday so was stretching in between every set

jeff bingham

Lower

Squats 115kg 3 x 5 *PB
Deadlifts 150kg 2 x 5 *PB
Goblet squats 32.5kg 3 x 12
Bb lunges 85kg 2 x 8


Heavy going again. PBs in the big 2 delighted with that. Thought I felt a hamstring strain on the lunges so called it off after that. Doesn't hurt to stretch it or anything but said I'd leave it as I had big issues with both hamstrings 2 years ago and not going through that hell again. Going to stick with those weights for 2/3 weeks just to get more comfortable with it before moving up

jeff bingham

Upper

Bench 80kg 5,4,4
T bar rows 85kg 3 x 4
Inv rows 20kg 3 x 10
Incl db bench 27.5kg 3 x 8

Ran out of time so will get shoulders and arms in tomorrow. Got the extra rep in bench so small improvement. Moved to 85 in rows and I felt it. Will prob be on 85 for a few weeks

jeff bingham

Upper

Landmine press 30kg 5 x 8 each arm
Curls 37.5kg 3 x 7
Skulls 37.5kg 3 x 9
Ab roller 3 x 4

In and out in 25 mins just to finish off yesterdays upper session. Tried landmine press instead if OHP just for a change to see how it goes.

jeff bingham

Lower
squats 115kg 3 x 5
Deadlift 150kg 3 x 5
Goblet squats 32.5kg 3 x 12
Bb lunge 80kg 2 x 10
Bulgarian split squats 40kg 2 x 16
Ab roller 3 x 4

Squats and deadlift definitely moved better. Hamstring was fine too. Will do one more week with same weights then move up. Lunge and split squats were tough legs heavy at that stage but not really expecting much increases in them after doing squats and Deads.

jeff bingham

Back after a holiday and dreading it today.

Bench 80kg 3 X 4
T bar rows 80kg 3 X 5
1 arm landmine press 35kg 3 X 16
Inv rows 20kg plate 2 X 10
Incl dB bench 25kg 2 X 8
Ab roller 3 X 4
Done some very light curls and skulls as I could feel elbow flaring up. Say it was from some drunken armwrestle against a family member on holiday. Never learn.

jeff bingham

Squats 115kg 2 X 5
Deadlift 140kg 2 X 5
Goblet squats 32.5kg 2 X 12
BB lunge 80kg X 10
Split squats 30kg X 16

Lower sets as match tomorrow and didn't want to kill the legs esp after few days off. Still took it out of me abit

jeff bingham

Squats 115kg 3 X 5
Deadlift 145kg 3 X 5
Goblet squats 32.5kg 3 X 12
BB lunge 80kg 3 X 10
Split squats 40kg 3 X 16
Ab roller 3 X 5

All in all was ok. Might have to look at a 3 day a week program because between hurling and everything else struggling to get to gym enough to progress.

jeff bingham

Yesterday's lower

Squats 115kg 3 x 5
Deadlifts 145kg 3 x 5
Goblet squats 32.5kg 3 x 12
Bb lunges 80kg 2 x 10
Split squats 40kg 2 x 16
Ab roller 3 x 5

Hopefully back on the wagon after basically 2 weeks off. Nearly had to be carried out of gym and slept for about 10 hours that night.

jeff bingham

Today's upper

Bench 80kg 3 x 3
T bar rows 80kg 3 x 5
1 arm landmine 35kg 3 x 5 each arm
Inv rows 20kg plate 3 x 8
Incl db bench 25kg 3 x 8
Ab roller 2 x 5

Light curls and skulls as can still feel elbow esp when trying to play hurling.
Will be hoping for a little consistency for next few weeks

jeff bingham

Bench 75kg 3 x 5
T bar 80kg 3 x 5
1 arm landmine press 35kg 3 x 12
Inc rows 20kg 3 x 9
Inc db press 25kg 3 x 8
Curls 25kg 4 x 10
Skulls 25kg 4 x 10

Still light on arms elbow feels better but don't want to push it.

jeff bingham

Yesterdays lower

Squats 115kg 3 x 5
Deadlifts 145kg 3 x 5
Goblet squats 32.5kg 3 x 10
Bb lunges 75kg 3 x 10
Split squats 40kg 2 x 16

jeff bingham

Bench 75kg 3 x 5
T bar rows 80kg 3 x 5
1 arm landmine press 35kg 3 x 14
Inc rows 20kg plate 2 x 10
Incl db bench 25kg 2 x 8
Curls 27.5kg 3 x 10
Skulls 27.5kg 3 x 10

Wasn't a bad session. Had match yesterday so was pretty fatigued but got done anyway

jeff bingham

Squats 115kg 3 x 5
Deadlift 145kg 3 x 5
Goblet squats 32.5kg 3 x 10
Bb lunge 80kg 2 x 10
Split squats 40kg 2 x 16
Ab roller 3 x 6

Was a little stiff but was better towards the end. 1 more session at same weights then il move on 1 or 2 of them which I'm happy enough with as im not getting the sessions in lately.

jeff bingham

Bench 75kg 3 x 5
T bar rows 80kg 3 x 5
1 arm landmine press 35kg 3 x 14
Inc rows 20kg plate 2 x 10
Incl db bench 25kg 2 x 8
Curls 27.5kg 3 x 10
Skulls 27.5kg 3 x 10
Ab roller 3 x 7

Ok session ready to move up weights on some of them the next day

jeff bingham

Squats 115kg 3 x 5
Deadlift 145kg 3 x 5
Goblet squats 32.5kg 3 x 12
Bb lunge 80kg 2 x 10
Split squats 40kg 2 x 15
Ab roller 3 x 8

Ready to move up now on Deads, lunge and split squats. Need another week with squats as still not comfortable for last rep or 2. Good to complete a week early as weekends can be all over the place.

jeff bingham

Bench 77.5kg 5,5,4
T bar rows 80kg 3 x 5
1 arm landmine press 35kg 16,16,14
Inv rows 20kg plate 2 x 10
Incl db bench 25kg 2 x 8
Curls 30kg 3 x 10
Skulls 30kg 3 x 10
An roller 3 x 8

Missed the last rep on bench but no harm cuz prob need another week at 77.5kg.