Wednesday 11/8/2021
A) Bench
87.5kg x 5
82.5kg x 8 (8+)
75kg x 12 (12+)
B) Incline Bench
55kg x 5 x 12-15 (60 total reps)
C) DB OHP
5 x 15
D) Lateral Raises
E) Cable Crossover
Probably took less of a rest than I should have on the A and only just hit what I needed to.
Moved up the OHP. Less of a shoulder niggle.
Friday 13/8/2021
A) Leg Extensions
5 x 12-15
B) Single-Leg Poliquin Leg Curl (3s eccentric)
5 x 6 e/s
C) Lying Leg Curl
5 x 15-20
D) Seated Calf Raise
E) Standing Calf Raises
F) Wall Sits
5 x Max
Monday 16/8/2021
90kg x 5
85kg x 8 (8+)
77.5kg x 12 (12+)
55kg x 5 x 12-15 (61 total reps)
Bench was a bit higher of an RPE but I was ok with that. I just got bored going at 87.5 and the 80 moved so well.
Monday 18/8/2021
A1) Pull ups
4 x 12
1 x 14
A2) BB Shrugs
125kg x 5 x 15
A3) BB Curls
27.5kg x 4 x 13
27.5kg x 14
B1) Seated Row
B2) DB Hammer Curls
C) Face Pulls
Bit more volume. Got the order a bit ballsed up but doesn't matter hugely.
Friday 20/8/2021
102.5kg x 1 (@9)
90kg x 4 (3+)
82.5kg x 7 (5+)
B) 2" Pin Press (3-5 reps)
80kg x 5, 5, 5, 5, 5
C1) DB Rows
5 x 8 e/s
C2) NG DB Press
5 x 8
D) Skullcrushers
E) Tricep Pushdown
5 x 10
Bench is flying
Doesn't feel like it tbh. I'd have thought 102.5 would have come sooner.
I'm not massively bothered though. It's not like I've a competition to train for so if it keeps edging up slowly, that's fine too.
Monday 23/8/2021
4 x 13
1 x 13
127.5kg x 4 x 15
5 x 14
C) DB Reverse Flys
Upping the sets by a rep on the pull ups and got a few extra reps in.
Wednesday 4/8/2021
A) Single-Leg Poliquin Leg Curl (3s eccentric)
B) Lying Leg Curl
C) Seated Calf Raise
D) Standing Calf Raises
E) Wall Sits
Leg extension machine is banjoed so none of those today.
Monday 30/8/2021
55kg x 5 x 12-15 (62 total reps)
Block done.
Monday 1/9/2021
90kg x 3 (@9)
81kg x 2 x 5
73.5kg x 8
B) Floor Press
82.5kg x 6 (called it there...there will be sick DOMS)
C) 45-Degree Row
5 x 8-12
D) Seated DB Powerclean
E) Skullcrushers
F) Alternating DB Hammer Curl
New block.
igured I'd be a touch off after the higher volume bench day on Monday and still feeling it. Brain fart the previous day when it should have been the secondary bench day so it's my own fault. Didn't think the gaffer would have a new block of training so quickly.
Left pec was really feeling it...it was never going to go on me but just had that sharp 'pain' about it so called it at 90 and didn't push the top end too much for the rest....brought grip in a bit narrower. Maybe I should just have left it early and come back to restart the next day.
Friday 3/9/2021
A) Weighted Pull Ups (NG)
Work up to top set of 3-5
Top set: 20kg x 5
BW x 18
B) Single-Arm DB Row
4 x 8-12 e/s
C) Wide-Grip Lat Pulldown
4 x 12-15
D) DB Shrugs
4 x 15-20
E) Lateral Raise
F) Chest-supported Reverse DB Flys
Was supposed to be Day 4 but switched it to Day 2 cos, out of nowhere the hip started at me this afternoon. A nerve thing it felt like.
Worked up in 2.5kg increments in sets of 5 up to 20kg x 5 on pull ups. The set with just BW after felt incredible at the start. Like I could do 100. Tired then but was happy with 18
Monday 6/9/2021
A) Bench (@9)
81kg x 8, 8, 7, 6, 6
B) Incline DB Bench
C) Machine OHP
D) Low Cable Row
4 x 15
E) Back Extension
F) Seated Calf Raise
100 reps
Packed for International Bench Day when I went in and only thing free was back extensions. Then was in like Flynn to get a bench. Form felt really solid. Short on time so only got in 4 sets of the rest to get the work in.
Wednesday 8/9/2021
A) Banded Spanish Squat (45-60s)
5 sets
B) Low Box Step Up (2020)
35kg x 5 x 8 e/s
3 drop sets
D) Leg Extension
E ) Standing Calf Raise
F) Russian Twists
5 x 15 e/s
G) Ab Rollout
5 x 10-15
Had never done Spanish Squat before. Christ...quad burner. Felt way better than wall sits anyway.
Drop sets are humbling...weight feels light but you run out of gas fast
Friday 10/9/2021
90kg x 3
85kg x 2 x 5
77.5kg x 9
B) Floor Press (work up to top set of 4-6)
90g x 6
Unsurprisingly, the benching felt better than the last primary bench day, which came after a lot of bench volume 2 days before.
Quite enjoyed that session. For whatever reason I've just been churning them out lately. Nothing to do with the training as such. Was good to feel things moved ok again
Monday 13/9/2021
+5kg x 5 sets
B) Low Box Step Up
40kg x 5 x 8 e/s
Wednesday 15/9/2021
85kg x 7, 7, 6, 6, 5
Still had ab DOMS from the previous day and it was off-putting on benching. Did ok.
Nasty pump from back extensions.
Friday 17/9/2021
Top set: 25kg x 4
BW x 19
Had gone up in 2.5kg increments but decided to jump from 20 to 25kg for the last set since I had scope to do 3-5.
Used a strap on left side cos I was feeling it a bit after last week - something like I had before after weighted pull ups for a bit.
The bodyweight pull ups are mental after weighted pull ups. It's like I weigh like a feather. Banging out the reps.
Monday 20/9/2021
95g x 3 (@9)
86kg x 2 x 5
77.5kg x 10
92.5g x 4
Bench felt really solid.
Made a balls of the 4th rep of top set of floor press and that was that.
Happy enough with all. Was absolutely fûcked tired after a week of little sleep (croup-tastic) and could have sacked it off but said it would probably be the right thing to go. And it was.
+10kg x 5 sets (60s)
45kg x 5 x 8 e/s
Good burn off the Spanish squats.
Friday 24/9/2021
86kg x 7, 6, 6, 6, 6
+15kg x 5 x 12-15
Squat espanol?
Yep.
It's a bit like a wall sit but you definitely feel it burn.
With the hip flexion limitation, have to try different things to get the quads working
Monday 27/9/2021
Top set: 25kg x 5
5 x 8-12 e/s
Kept the progression the same through the weights and said I'd aim to get the 5 reps with 25kg. Done and relatively comfortable. Could maybe have gone up another 2.5kg and got 3 reps but it was busy and said I'd give up the rack and aim for heavier next week.
Friday 1/10/2021
96g x 3 (@9)
87.5kg x 2 x 5
77.5kg x 11
92.5g x 5k up to top set of 4-6)
92.5g x 5
Knocked up the weight a touch on the top set and the first back off. All fine.
Not a million miles off a sissy squat
Nope. But not everywhere has the set up for Sissy Squats.
It's just holding the position for time.
+15kg x 5 sets (60s)
45kg x 4 x 8 e/s
5 x 12
6 x 15
F) Ab Rollout
Good burn off the Spanish squats. Had to work a bit more on keeping torso more upright. I'd been letting a bit more forward lean. Burned the bejaysis out of my quads.
Added in an extra set on the way up to top weight on hamstring curls and leg extensions. Wobbled out of the gym.
Friday 8/10/2021
Work up in sets of 5 to top set of 3-5
(5/10/12.5/15/17.5/22.5)
Top set: 27.5kg x 4
Happy enough with the progression of the pull ups across the block.
Going back in time since I hadn't logged last Wednesday's session.
Wednesday 6/10/2021
87.5kg x 7, 6, 4, 5, 5
+20kg x 5 x 15
On the third set, some gimp clips the bar walking through the narrowest gap between racks being used that they could find
