No mo junk in Jeffs trunk

jeff bingham · 14-12-2017 02:33PM

jeff bingham wrote:

Week 4 day 2 Bench 75kg 4 x 5 Inc db bench 20kg 3 x 10 Chin ups 3 x 7 Curls 25kg 4 x 10 Hammer curls 10kg 3 x 16 Flat db flys 10kg 3 x 10

jeff bingham wrote:

Moving to 77.5kg next week on bench which iv never gotten to before. Everything else was grand hit all targets.

Week 4 day 2

Bench 77.5kg got 5,4,4,3
Chin ups 8,7,7
Curls 27.5kg 4 x 10
Incl db bench 20kg 3 x 10
Hammer curls 10kg 3 x 16

Bit rushed as stuck for time. Had dreams of going for 80kg next week after first successful set on bench. Wasn't to be as other 3 sets fell short but reasonably happy.

jeff bingham · 16-12-2017 11:46AM

Week 4 day 3 back
Deadlifts 145kg 5,5,4
T bar rows 70kg 4 x 5
Pull ups 3 x 5
Inv rows 5kg plate 3 x 10
Kb swings 15mins 260 swings

Records in deadlift and tbar but struggled a small bit in both so will stick with same weights next week. Might be down to missing last week's back session but got the reps anyway so should progress week after.

jeff bingham · 08-01-2018 08:25PM

Upper workout

bench 70kg 3 x 5
OHP 40kg 3 x 5
t bar rows 60kg 3 x 5
incline DB bench 17.5kg 3 x 10
Inverted rows feet on box 3 x 8
Curls 22.5kg 3 x 10
skulls 22.5kg 3 x 10

glad to get back at it, nothing too straining to start off the year

jeff bingham · 09-01-2018 07:06PM

Lower

Squat 80kg 3 X 5
Deadlift 115kg 3 X 5
Goblet squats 17.5kg 3 X 10
Split squats 20kg 3 X 16
BB lunge 40kg 3 X 10
Kb swings 15mins got 230 reps.

Despite going low on squats and deads I'm in tatters after today's workout. Joys of missing a few weeks I guess. Gonna hit the foam roller later but could be a sore one for next 2days.

jeff bingham · 11-01-2018 12:41PM

Squats 85kg 3 X 5
Deadlifts 120kg 3 X 5
Goblet squats 20kg 3 X 10
BB lunge 45kg 3 X 10
Split squats 20kg 3 X 16

Possibly the sorest workout I've ever done. Had the type of DOMs that no amount of stretching and warming up could get rid of. Felt better after weights today but sat down for an hour and was back to square one. Probably in for another week of misery before I adjust.

jeff bingham · 13-01-2018 05:32PM

Upper

Bench 72.5kg 3 X 4
T bar rows 62.5kg 3 X 5
OHP 40kg 3 X 6
Incl dB bench 20kg 3 X 8
Inv rows 3 X 9
Curls 25kg 3 X 10
Skulls 25kg 3 X 10

A late one last night made this session tougher than it should have been. Struggled a bit on bench.

jeff bingham · 15-01-2018 12:38PM

W2 D1

Bench 72.5kg. Got 5,4,4
T bar rows 65kg 3 X 5
OHP 40kg 3 X 7
Incl dB bench 20kg got 9,9,8
Inv rows 3 X 10
Curls 25kg 3 X 10
Skulls 27.5kg 3 X 8

Not great Only small improvements by a rep or 2 on bench and Overhead press. May not have been recovered enough from Saturdays session.

jeff bingham · 16-01-2018 01:07PM

W2 D2

Squat 90kg 3 X 5
Deadlift 125kg 3 X 5
Goblet squats 22.5kg 3 X 10
BB lunge 45 kg 3 X 5
Split squats 20kg

Better warm up and warm down today so hopefully won't have 2 days of muscles stiffness hell this time. All lifts pretty ok today

jeff bingham · 17-01-2018 01:28PM

W2 D3
Bench 72.5kg 3 X 5
T bar row 67.5kg 3 X 5
OHP 40kg 8,8,7
Inv rows 3 x 10
Incl dB bench 20kg 3 X 10
Curls 27.5kg 3 X 8
Skulls 27.5kg 3 X 10

Ok session progressed in nearly everything. Just missed a rep in OHP. Bench,rows, incl bench and skulls will all go up a weight next week.

jeff bingham · 18-01-2018 02:18PM

W2 D2
Squats. 95kg 3 X 5
Deadlifts 130kg 3 X 5
Goblet squats 25kg 3 X 10
BB lunge 50kg 3 X 10
Split squats 25kg 3 X 16

Went well today no problem with any of them. Happy to get abit of conditioning back into the legs. Doing a lot more mobility stuff and starting to notice the difference.

jeff bingham · 22-01-2018 09:30AM

W3 D1
Bench 75kg 3 X 4
T bar rows 70kg 3 X 5
OHP 40kg 3 X 8
Inv rows with 5kg plate 3 X 8
Incl dB bench 22.5kg 3 X 8
Curls 27.5kg 3 X 10
Skulls 27.5kg 3 X 10

Was grand for an early session. Was ok for energy. Benefits of a clean eating weekend I suppose.

jeff bingham · 24-01-2018 07:53AM

W3 D1

Squats 100kg 3 X 5
Deadlifts 135kg 3 X 5
Goblet squats 27.5kg 3 X 10
BB lunge 55kg 3 X 5
Split squats 30kg 3 X 16

First gaa training of the year last night so wasn't sure if I would be able to walk this morning but got through it ok. Squats were grand and getting back near top weights.

jeff bingham · 26-01-2018 12:41PM

W3 D3

Squats 110kg 3 X 5
Deadlifts 140kg 3 X 5

Goblet squats 30kg 3 X 10
BB lunge 60kg 3 X 10
Bulgarian split squats 35kg 3 X 16

Great session, very happy as I had a tough hurling session last night. Equalled my best for squats and deadlifts, and also heaviest lifts in the other 3 minor excercises.

jeff bingham · 30-01-2018 12:38PM

W4 D1

Bench 75kg 5,4,4
T bar row 70kg 3 X 5
OHP 42.5kg 3 X 6
Inv rows 5kg plate 3 X 10
Incl dB bench 22.5kg 3 X 9
Curls 27.5kg 3 X 10
Skulls 30kg 3 X 10

An extra rep in bench hoped to complete 75kg, hopefully get it this week. Stayed at same weight for rows as swinging a small bit will prob do 2or 3 sessions at same weight. Everything else was ok.

jeff bingham · 31-01-2018 11:35AM

W4 D2

Squats 110kg 2 X 5
Deadlifts 145kg 2 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 65kg 2 X 10
Split squats 40kg 2 X 16

Stuck for time so just did 2 sets of everything but I still found it difficult enough. I'd say my progress is going to slow down abit now as I've reached near my limits.

jeff bingham · 02-02-2018 01:52PM

W4 D3

Squats 110kg 3 X 4
Deadlifts 145kg 3 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 65kg 3 X 10
Split squats 40kg 3 X 16

Was a slog from the start, struggled with squats so going to stay at 110 for next 2 weeks hopefully be ready to move up them. Deadlifts were ok but draining. Have ran out of dumbbells for goblet squats which is not ideal as I use it as a warm-up so thinking of trying landmine squats as alternative.

jeff bingham · 06-02-2018 12:30PM

W5 D1

Bench 75kg 3 X 5
OHP 42.5kg 3 X 6
T bar row 70kg 3 X 5
Incl dB bench 22.5kg 3 X 10
Inv rows 10kg plate 3 X 8
Curls 27.5kg 3 X 10
Skulls 32.5kg 3 X 10

Improvements in a few of them so that's not too bad. Hurt lower back playing soccer Sunday so really careful of minding it.

jeff bingham · 13-02-2018 05:49PM

Turned out my back injury was a little worse than I thought. Started goblet squats last week and knew straight away it wasn't happening. Seem to be able to do upper excercises fairly ok. So may have 2 or 3 weeks of just upper.

Week 6 day 1

Bench 75kg 3 X 5
OHP 42.5kg 3 X 7
T bar rows 70kg 3 X 5
Inv rows 10kg plate 3 X 9
Incl dB bench 25kg 3 X 6
Skulls 32.5kg 3 X 10
Curls 30kg 3 X 8

jeff bingham · 15-02-2018 05:43PM

Week 6 day 2

Bench 77.5kg 3 X 4
T bar rows 70kg 3 X 5
OHP 42.5kg 3 X 8
Inv rows 10kg plate 3 X 10
Incl dB bench 25kg 3 X 7
Curls 30kg 3 X 10
Skulls 32.5kg 3 X 10

Not too bad. Rows felt abit better as getting used to weight. Little stiff from last day.

jeff bingham · 17-02-2018 10:54AM

Week 6 day 3
Bench 77.5kg got 5,4,4
Tbar rows 70kg 3 X 5
OHP 45kg 3 X 5
Incl dB bench 25kg 3 X 8
Inv rows 10kg plate 3 X 10
Curls 30kg 3 X 10
Skulls 32.5kg 3 X 10

1 rep increase in bench could possibly have gotten the other 2 reps. Rows feel better and ready to move up weight now. Others grand.

jeff bingham · 20-02-2018 12:35PM

Week 7 day 1

Bench 77.5kg 5,5,4
T bar rows 70kg 3 X 5
OHP 45kg 3 X 6
Inv rows 10kg plate 3 X 10
Incl dB bench 25kg 3 X 9
Curls 30kg 3 X 10
Skulls 35kg 3 X 8

Another rep on bench. Hopefully get them all next day. Ready to move up in t bar feels much more solid now. Everything small increases so pretty happy

jeff bingham · 26-02-2018 10:40AM

Week 8

Bench 77.5kg 3 X 5
OHP 45kg 3 X 7
T bar 72.5kg 3 X 5
Incl dB bench 25kg 10,10,9
Inv rows 12.5kg plates. 3 X 8
Curls 30kg 3 X 10
Skulls 35kg 3 X 8

Happy enough with that as very tired this morning. Will attempt 80kg on bench next which I've never done. Slight increase in everything. Will be attempting lower tomorrow but starting at very low weights as I still have hip and back issues

jeff bingham · 27-02-2018 11:31AM

Week 8 lower

Goblet squats 30kg 2 X 10
BB squats 70kg 2 X 5
Deadlifts 90kg 2 X 5
Bulg Split squats 20kg 2 X 16
BB lunge 40kg 2 X 10

15 mins warm then up Went extremely light so only took 20 mins to do actual lifts. Both hamstrings felt very tight on last set of lunges hoping that's just from lack of use over last few weeks. Did about 30 mins foam rolling and mobility after and they feel abit better now. Good to get back doing lower body. Was in and out in an hour.

jeff bingham · 28-02-2018 12:57PM

Week 8 upper

Bench 80kg got 4,4,3
T bar 72.5kg 3 X 5
OHP 45kg got 8,7,6
Incl dB bench 25kg 3 X 10
Inv rows 12.5kg plate 3 X 9
Curls 32.5kg 3 X 7
Skulls 35kg 3 X 9

1st time ever under 80kg for bench. Hopefully add the reps over next few sessions. Again small improvements in everything so not complaining at all

jeff bingham · 06-03-2018 11:16PM

Today's gym was awful. Didn't feel great going in.

Bench 80kg 4,3,3
T bar rows 72.5kg 3 X 5
OHP 45kg 8,5,5
Inv rows 12.5kg 3 X 10
Incl dB bench 25kg 3 X 8

Left it at that then

jeff bingham · 08-03-2018 09:06PM

Lower

Squat 75kg 3 X 5
Deadlift 100kg 3 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 45kg 3 X 10
Foot elevated Split squat 20kg 3 X 16

Can't complain hip and back almost pain free last 2 weeks. Happy to start moving up weight over next while

jeff bingham · 12-03-2018 11:45AM

Upper

Bench 80kg 3 X 3
T bar 72.5kg 3 X 5
OHP 45kg got 8,7,7
Incl dB bench 25kg 3 X 10
Inv rows 12.5kg plate 3 X 10
Curls 32.5kg 3 X 8
Skulls 35kg 3 X 9

Struggled at bench big time. Tired and prob not warmed up enough. Things improved a little after that

jeff bingham · 14-03-2018 11:08PM

Today's lower

Squat 80kg 3 X 5
Deadlift 105kg 3 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 50kg 3 X 10
Split squats 20kg 3 X 16

In and out in 45 mins incl nice bit of mobility work.

jeff bingham · 21-03-2018 01:54PM

Squats 85kg 3 X 5
Deadlift 110kg 3 X 5
Goblet squats 32.5kg 3 X 10
BB lunge 55kg 3 X 10
Split squats 25kg 3 X 16

After a tough weekend away for Paddy's found it tough to get through. Hip was grand so hopefully that issue is gone.

jeff bingham · 22-03-2018 02:35PM

Bench 80kg 3 X 3
T bar rows 72.5kg 3 X 5
OHP 45kg 8,8,7
Incl bench 25kg 3 X 10
Inv rows 12.5kg 3 X 10
Curls 32.5kg 3 X 8
Skulls 35kg 3 X 7

I now know midweek pints are a no-go anymore. 5 pints and a crazy hangover meant it was a bit of a disaster today. Will move back to 75 on bench as wasn't getting the sessions in lately to make improvements.

No mo junk in Jeffs trunk

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