That's very helpful. Good on you for being so generous with your time and explaining it so clearly.
Wednesday 22/12/2021
A) Bench
87.5 x 3
90kg x 3
92.5 x 3
82.5kg x 2 x 3
70kg x 13
B) Hamstring Curl
5 x 12-15
3 @10
C) Hammer Curls
4 x 8
D) Weighted Plank
25s go / 35s rest for 10 mins
Just to add, it's been a battle, of late, to get 3 sessions a week done. So while it's a 4-day week, that might be Monday / Wednesday / Friday / Monday.
The hip is the uncertainty. Working away to try and resolve soft tissue issues caused by the hip issue itself. Still not in a position to go beyond a certain point of hip flexion with any loading because of the discomfort it causes the following day(s).
So working around that.
Friday 24/11/2021
A) Plate-Loaded Hip Thrust
12 @6
12@7
12 @8
-10% @10
B) DB OHP
20kgs x 14, 14, 14, 12, 12
17.5kgs x 15
C) BB Row
82.5kg x 4 x 8
D) Face Pulls
4 x 10
Glutes hammered.
The hip discomfort I used feel with the hip flexion to do rows wasn't there today, which was good.
Sunday 26/11/2021
A) Bench (@9)
87.5kg x 6, 6, 5
B) Leg Extension
12 @7
3 back-off sets
C) NG Pull Ups
5 x 5 - kept low
D) Ab Rollouts
10 rounds - 25s on / 35s rest
W2D1
Thursday 30/12/2021
A) Weighted Back Extension
-10% x AMRAP
B) Bench (80% @8)
86kg x 5, 5, 5, 5
C) Lat Pulldown
3 x 8
D) Tricep Pressdown
3 x 10
Life didn't afford me the chance to get in since Sunday. Still had sick DOMS from the ab rollouts.
Last bench set was probably a 9 the way the last rep went.
Lovely and quiet in the gym. Some new plate-loaded gear in now...already has their cable version.
Monday 3/1/2022
12 @6 (+55)
12@7 (+75)
12 @8 (+90)
-10% @10 (+80x13)
-10% @10 (+72.5x14)
B) Single-Leg RDLa
15kgs x 4 x 8 e/s
85kg x 4 x 8
Front of my delt is pretty sort still so gonna pause the programme - in terms of where I am - albeit continuing with everything but the pushing movements, I'll sub in some sort of pulling for now. Shoulder flexion and abduction is sore so it will need a bit of rest for a week or two, then I will return the full program as written.
Still training away - just not doing any pressing as shoulder isn't right.
On the mend and should be back at it this time next week. Just no point rushing it.
No point logging it.
Tried to bench again 2 weeks ago and it wasn't right. Might ease back in again with 60% in the week ahead.
Been tipping away doing everything else but the pressing...extra tricep work where I was benching
Back benching yesterday for the first time in about 6 weeks. Nothing mad...3 sets of 8 with 60kg, 2 sets of 5 with 70kg and a triple with 80kg. Not back at 100% but that was as heavy as I was going today...any more and I'd have been risking a setback.
Obviously was a lot worse than I originally thought.
I was looking through your blog and you've had your fair share injuries. Fair play for always finding a way to get it done. Keep it up!
Nothing too bad until the hip tbh. Niggles and so on are par for the course but I wouldn't have thought I had too much in the way or injuries until the hip thing
You still lifting Alf?
I am. I just did a number on my shoulder benching back at the start of January and have only been tentatively easing back into pressing exercises the last week.
I've continued doing all of the other exercises on on the programme and subbed in tricep pressdowns/extensions/skullcrushers etc for the benching.
Just no point in logging it until I'm ready to bench fully again.
I probably just about escaped aggravating anything the last day out. Shoulder was a touch cranky the next day. It wouldn't have been as long a gap but work stuff took over last week.
Anyway, dropped the volume a bit and did a couple of sets of 60kg x 5, 70kg x 3, 80kg x 2and a single at 90kg.
Felt grand. Just ticking up the weight again slowly to make sure it can handle it and then will bring up the volume as well.
Felt like 100kg was there anyway, which I'll take after very little pressing for the guts of 12 weeks.
Benching has been ok. Just been doing lower volume. Hit 100kg the other day and then backed off for 70kg x 10. Might start back at the programme...tentatively. Tried DB bench and shoulder wasn't sure about that so we'll see.
W1D1
Sunday 24/4/2022
W1D1 (again)
12 @6 (30)
12 @7 (35)
12 @8 (40)
-10% x AMRAP (35kg x 18)
-10% x AMRAP (32.5kg x 20)
B) Bench (77% @8)
80kg x 5, 5, 5, 5
3 x 8 (plate loaded: 100/100/110)
3 x 10 (110/120/
Right. **** being injured but back to it
Was pretty conservative on bench. Wasn't quite up to an RPE 8..on first few sets anyway. Will take a bit to catch up after not pressing much since the start of January.
Still a feeling of something not 100% in the shoulder but maybe it's just it needs a bit of WD-40 and will ease off over time. But also I think I might just go to the physio to make sure all is ok.
Monday 25/4/2022
82.5 x 3 (@6)
90kg x 3 (@7)
92.5kg x 3 (@8)
70kg x 12 (@9)
B) Hamstring Curl (plate loaded)
C) Curls
17.5kgs x 4 x 8
25kg x 20s go / 40s rest for 11 mins
Shoulder was fine for bench. Pretty pleased. Hopefully feels fine tomorrow too after having benched yesterday.
That'll do, pig. That'll do.
Wednesday 27/4/2021
+65kg x 12 (@6)
+72.5kg x 12 (@7)
+80kg x 12 (@8)
-10% x Max
17.5kgs x 13 (@9)
Friday 29/4/2022
85kg x 6, 6, 5
6 x 8
D) Side Planks
12 rounds (6 e/s - 45s / 15s rest)
Monday 2/5/2022
83.5kg x 6, 5, 5, 5
Friday 6/5/2022
85 x 2
90kg x 2
95kg x 2
85kg x 2 x 3
72.5kg x 12
E) Cycle
17 mins @ ~100 RPM
Monday 9/5/2021
+60kg x 12
+70kg x 12
+85kg x 12
5 x 12-15 (17.5 x 3 x 15, 17.5x14 /20 x14)
Wednesday 11/5/2022
5 x 8
1 x 10
12 rounds (6 e/s - 50s / 15s rest
Sunday 15/5/2022
10 @6
10 @7
10 @8
B) Bench (83% @8)
87.5kg x 5, 4, 4, 4
Monday 16/5/2022
90 x 1 (@6)
92.5kg x 1 (@7)
97.5kg x 1 (prob @8.5)
87.5kg x 2 x 3
75kg x 12 (@9)
6 x 12-15
25kg x 23s go / 37s rest for 12 mins
Friday 20/5/2021
+65kg x 10 (@6)
+80kg x 10 (@7)
+90kg x 10 (@8)
17.5kgs @9
87.5g x 4 x 8
Sunday 22/5/2022
90kg x 5, 4, 4
1 x 11
12 rounds (6 e/s - 50s / 10s rest
E) Cardio
Spin: 15 mins @ ~100 RPM
Row: 1500m in 5.59.2
Monday 23/5/2022
10 @6 (40)
10 @7 (45)
10 @8 (50)
-10% x AMRAP (45kg x 18)
-10% x AMRAP (40kg x 18)
B) Bench (86% @8)
Every bench taken the whole time I was there...just did some heavy chest press
Wednesday 25/5/2022
85 x 3 (@7)
90kg x 3 (@8)
93.5kg x 3 (@9)
72.5kg x 13 (@9)
B) Hamstring Curl (cable)
20kg x 30s go / 30s rest for 10 mins
Row: 1500m in 5.37.6
