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Leaving the nest

VW 1

That warm nest which Hanley had constructed for me at RevFit.

He had brought me from never having looked at a barbell never mind put one on my back, and gave me a passion for lifting things in whatever way I could.

Unfortunately circumstances (herself going back to work after maternity leave) dictate that my 20 months at RevFit have come to an end and I need to find a new gym.

So enter FlyeFit Swords.

The plan is to maintain and improve the 3 main compound movements, over a two day split, twice a week.

When I started with James in January 2013, I weighed 82kg and around 20% BF with no numbers for my lifts.

At last test week I weighed in at 75kg, and the results of the test were
Squat 140kg (5kg PR)
Bench 87.5kg (2.5kg PR)
Deadlift 150kg (Previous test had been 165kg)

Although I got 2 PRs I was pretty disappointed with the week, I had had a great training cycle (high point being the week before the final deload Squatting 130kg for 8 reps after two singles and benching 80 for 5 after two singles)

So chalk it down to experience and move on.

I hadn't trained in a month prior to Wednesday last week due to an ankle injury, and sorting out the new gym arrangements.

Aaaaaand then a shoulder injury in a football match at the weekend ensured I wouldn't be training Sunday evening as planned.

The workouts will look something like the below, with some changes to the accessory work after each deload

Workout A

Squat (3x6,1x max reps @70% of max)
Romanian DL @ 50% of DL Max
Barbell Row/KB Row/Some kind of heavy pull
Light push - Floor press, incline/decline bench - higher volume, lower weight
Overhead press

Workout B

Front squat - 5 doubles, starting at 70% of max single and working up linearly depending on how it goes
DL (4x6 @ 70%)
Bench (3x6, 1x max reps @70%)
Strict BW pullups superset with Tri push downs

Weight to progress in a linear fashion for main lifts along the lines of

W1 70% 4x6
W2 80% 4x5
W3 90% 4x4

W4 deload

W5 75% 4x5
W6 85% 4x4
W7 95% 4x3

W8 deload

W9 80% 4x4
W10 90% 4x3
W11 100% 4x2

W12 Deload

W13 Test

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VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

Wide grip

60kg 4 x 8

Narrow grip

60kg 4 x 8

VW 1

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
90kg 2 x 2

Struggled at 90

80kg 3 x 2

Deadlift

70kg x 8
100kg x 5
120kg x 3

130kg 3 x 3

Didn't do the accessory work, short on time and motivation!

VW 1

Squat

Bar x 10
50kg x 8
70kg x 5
100kg x 3
120kg x 2

130kg 4 x 2

Lunges

40kg 4 x 8

Power clean and press

40kg 4 x 8

Standing BB row

30kg 4 x 8

Barbell curl

30kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg x 1, failed second.
70kg 4 x 3

Wide grip bench

60kg 8,8,7
50kg 8

Narrow grip

60kg 8,7,6
50kg 8

VW 1

Front squat 40kg 4 x 8
Stiff leg deadlift 40kg 4 x 8

Bent over row 40kg 4 x 12
Press up 4 x 12

Single arm landmine press 10kg plate 4 x 8

Barbell curl bar 4 x 8
Power clean and press 30kg 4 x 8

VW 1

Squat 80kg 4 x 8
Floor press 40kg 2 x 8, 50kg 2 x 8
Overhead press 30kg 4 x 8

VW 1

Deadlift
Bar x 10
60kg x 8
80kg x 8
90kg 4 x 8

Bench
40kg x 8
50kg 4 x 8

Barbell curl
Bar 4 x 12, 2030 tempo

VW 1

Front squat 50kg 4 x 8
Stiff leg deadlift 50kg 4 x 8

Bent over row 50kg 4 x 12
Press ups 4 x 12

Single arm landmine press, 15kg plate on bar 4 x 8

Power clean press 30kg 4 x 8
Barbell curls bar 4 x 8

VW 1

Squat

Bar x 8
50kg x 8
70kg x 8

90kg 4 x 8

Floor press

50kg 2 x 8
60kg 2 x 8

Overhead press

30kg 4 x 8

VW 1

Deadlift

60kg x 8
80kg x 8

100kg 4 x 8

Bench

60kg 3 x 8, 1 x 7

Barbell curl

4 x 8 2030

VW 1

Front squat 60kg 4 x 8
Stiff leg deadlift 60kg 4 x 8

Bent over row 60kg 4 x 8
Press ups 4 x 12

Single arm landmine press, 15kg plate on bar 4 x 8

Power clean press 30kg 4 x 8
Barbell curls bar 4 x 8

VW 1

Squat

Bar x 8
50kg x 8
70kg x 8
90kg x 8

100kg 4 x 8

Floor press

60kg 4 x 8

Overhead press

30kg 4 x 8

VW 1

Deadlift

70kg x 8
90kg x 8

110kg 4 x 8

Bench

40kg x 8
50kg x 8

60kg 4 x 8

Barbell row 2030

4 x 10

VW 1

Front squat

40kg x 8
50kg x 8

60kg 4 x 8

SLDL

60kg 4 x 8

Bent over row
60kg 4 x 8
Press ups 4 x 10

Landmine press

20kg plate 4 x 8

Power clean and press
30kg 4 x 8
Barbell row
30kg 4 x 8

VW 1

Squat

Bar x 10
50kg x 8
70kg x 8
90kg x 8

110kg 4 x 8

Floor press

40kg x 8
60kg 4 x 8

VW 1

Deadlift

60kg x 8
80kg x 8
100kg x 8

120kg 4 x 8

Bench

40kg x 8

60kg 4 x 8

VW 1

Front squat

Bar x 10
40kg x 8
60kg x 8

70kg 4 x 6

SLDL

70kg 4 x 8

Bent over row
70kg 8,8 60kg 8,8. Dropped weight due to pain in wrist, weight itself was fine
Push ups 4 x 12

Landmine press

20kg 4 x 8 per arm

Power clean and press
40kg 4 x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 8
100kg x 6

120kg 4 x 6

Dtp1979

Have you access to a gym or a home gym setup?

VW 1

Yeah two years ago I bought a bar, 180kg of plates, a bench and a squat rack. Set me back 900 euro but I've been very glad of it this year in particular.

My weight training isn't always consistent, but I also run and cycle a lot, so if I'm not in the humour of weights I'll take time away til I'm feeling it again.

VW 1

Achilles tendonitis has kept me from running or doing much else the past 3 months, so back to the gym last week once I got the green light for non-impact training.

Goblet squat

12kg x 12

20kg 4 x 12

Kettle bell overhead press

12kg 4 x 12

Hammer curl

12,5kg 4 x 8

DB bench press

17.5kg 4 x 8

Seated DB OH Press

10kg 4 x 8

Lat pull down, behind head

33kg 4 x 8

Squat

40kg 8

60kg 4 x 8

2km row

8.02.9

VW 1

Bench press

40kg x 8

50kg 3 x 8, 1 x 5

Incline DB press

10kg x 8

12,5kg 4 x 8

DB row

15kg x 8

20kg 4 x 8

Standing barbell row

Bar 4 x 12

SLDL

50kg 4 x 8

Cable flyes

10kg 4 x 8

Preacher curl

bar + 5kg 4 x 8

DB Thrusters

7.5kg DB 4 x 12

Stair machine

10 mins at Level 9, 50 floors climbed

VW 1

Front Squat

40kg x 8

50kg 4 x 8

Deadlift

50kg x 8

70kg x 8

90kg 4 x 8

Bent over barbell row

40kg 4 x 8

Clean and press

30kg 4 x 8

DB Bench press

12.5kg x 8

17.5kg 4 x 8

Hammer curl

12.5kg 4 x 8

Abdominal crunch

15kg 4 x 12

VW 1

Squat

Bar x 8

40kg x 8

60kg x 8

80kg 4 x 8

Goblet Squat 20kg 4 x 8

Kettle Bell Press 14kg 2 x 12, 10, 8

Hammer curl 12.5kg x 8, 15kg 3 x 8

DB Bench Press 17.5kg x 8, 20kg 2 x 8, 6

Seated DB OH Press `1.5kg 8,8,5,4

Lat pulldown behind head 33kg x 8, 40kg 3 x 8

2km row 7:59.7

VW 1

Bench Press 40kg x 8, 50kg 4 x 8

Incline DB Press 10kg x 8, 12.5kg x 8, 15kg 3 x 8

DB Row 15kg x 8, 20kg x 8, 25kg 3 x 8

Standing BB row to chin 25kg 4 x 12

SLDL 60kg 4 x 8

Cable Flyes 10kg 4 x 8

Preacher Curl - Bar +5kg 2 x 8, 12, 10

DB Thrusters 10kg DB 4 x 12

Stair machine

10mins @ Level 10, 53 floors climbed

VW 1

Front Squat 40kg x 8, 60kg 4 x 8

Deadlift 40kg x 8, 60kg x 8, 80kg x 8, 100kg 4 x 8

Bent over barbell row 50kg 4 x 8

Hammer Curl 15kg 4 x 8

DB Bench press 15kg x 8, 20kg 4 x 8

Clean and Press 35kg 4 x 8

VW 1

Squat

Bar x 8

60kg x 8

80kg x 8

90kg 4 x 8

Goblet Squat

20kg 4 x 12

Kettle Bell press

14kg 2 x 2, 10, 8

Hammer curl

15kg 4 x 8

DB Bench press

20kg 4 x 8

Seated DB OH Press

12.5kg 4 x 8

Lat pulldown behind head

40 x 8

47 3 x 8

2km row

7.51.7

VW 1

Front squat

40kg x 8

60kg x 8

70kg 4 x 8

Deadlift - going to reduce volume as this gets higher, back started to feel it with the heavier sets. Assuming due to technique, but taking no risks

70kg x 8

90kg x 8

110kg 2 x 8, 2 x 6

Bent over barbell row

50kg x 8, 55kg 3 x 8

DB bench press

20kg x 8, 25kg 3 x 8

Hammer curl

15kg x 8, 17.5kg 3 x 8

Clean and press

35kg 4 x 8

Surprised how quickly my strength seems to be coming back. My plan is to keep progressively ramping with weight and volume to see where I get to. Once I start to stall or fail I will take a deload week and test maxes and look to get back to working of a % of max system and lower volume.

VW 1

Bench press

Bar x 8

40kg x 8

50kg x 8

60kg 4 x 8

Incline DB press

17.5kg 4 x 8

DB Row

25kg 4 x 8

Standing barbell row to chin

30kg 4 x 8

SLDL

75kg 4 x 8

DB Flyes

12.5kg 4 x 8

Preacher curl

Bar +10kg 4 x 12

DB Thrusters

12.5kg 4 x 12

VW 1

Squat

Bar x 8, 60kg x 8, 80kg x 8

100kg 4 x 8

Goblet Squat

20kg 4 x 12

Kettle bell press

14kg 4 x 12

DB Bench press 25kg 2 x 8, 7, 6

Hammer curl 17.5kg 4 x 8

Seated DB OH Press

12.5kg x 8, 15kg 3 x 8

Lat pulldown behind head

47 4 x 8

2km row

7.56.4