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Don't let the coward in your head, control the badass in your heart
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*Deload*
A) Feet Up Bench
Bar x25
40kg x15
60kg x10
80kg x8
100kg (5x3)
Standing Arnold Press
10s x8
15s x8
20s x8
C) Chest Supported Row
(3x15)
D) Tricep Pressdown
(2x25)
I am in BITS after the squat/front squat/farmers walk session... had planned on taking the foot off the gas for 4-6 days or so so I guess that began yesterday. Probably get some light squat/deads in down in Dingle this weekend then come back fresh on Monday0 -
*Deload Continued*
A) Squat
Bar x5
60kg x5
100kg (3x5) Deadlift
60kg x5
100kg x3
140kg (8x1)
C) Split Squat
BW (3x8)
An absolute nothing session training-wise but training down in WK Fitness (my training home away from home) with Hanley and a few others having massive quantities of pizza and banter for the Dingle Running & Fitness Festival.
Looking forward to getting back into some heavy stuff next week now - knee feels good, pec feels good, back feels good
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A) Bench Press - Paused
Bar x50
40kg x15
60kg x12
80kg x8
100kg x3
120kg x1
130kg (5x3) Close Grip Bench + Chains
Bar x8
40kg x8
60kg x8
80kg (3x8)
C1) Assisted Chins (4x8)
C2) Decline Bench (4x10)
D1) Revserse Fly (3x15)
D2) EZ Bar Curls (3x20)0 -
A) Deadlift
60kg (3x5)
100kg x5
140kg x3
180kg x1
200kg x1
225kg x2
185kg (6x3) Barbell Step Up - 18inch Box
20kg x6/6
30kg x6/6
40kg x6/6
50kg x6/6
60kg x6/6
C) Hamstring Curl
Pin 6 x8
Pin 9 x8
Pin 12 x8
Pin 15 x8
D) Leg Press - Narrow Stance
50kg x10
100kg x10
150kg x100 (not a typo .. done in as few sets as possible)
E1) Pallof Press (3x20)
E2) Facepull (3x20)0 -
A) Squat
60kg (2x10)
100kg x5
140kg x3
160kg x1
*belt/light wrap*
180kg x12 Front Squat Hold... Jesus f*cking Christ
160kg x34s
160kg x35s
160kg x34s
C)GHR
(4x8)
D1) Lat Pulldown (3x1min)
D2) Seated Row (3x1min)
Well.... that was rough as f*ck0 -
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A) Close Grip Floor Press (Paused)
40kg x15
60kg x12
80kg x10
100kg (4x8) DB Overhead Press
20s x8
25s x8
30s x8
35s (2x15)
C) DB Row
30kg x6/6
40kg x6/6
50kg x6/6
60kg x6/6
70kg x12/12
Limiting the accessory work as training x5 days per week at the moment. Second squat session tomorrow hopefully get back under a moderately heavy bar (200-220kg) for a double if all feels good.
Have a tentative plan to accumulate a **** load of volume over the next training block and keep away from anything overtly heavy until I have a better idea of if/when Ill be competing next0 -
A) Squat
60kg (2x5)
100kg x5
140kg x3
160kg x1
*belt*
180kg x1
200kg x1
*wraps*
220kg x2 .... https://www.instagram.com/p/BE08gJpHy1D/ Front Squats
60kg x5
100kg x5
140kg x5
C) Farmers Walk - 80kg e/hand
(8x20m)
D) Lat Pulldown
(x12,12,10,8,6)
E) Leg Extension
(Stack x120 reps)0 -
A) Bench (Paused)
Bar x50
60kg x12
80kg x8
100kg x5
120kg x1
130kg (5x4) Close Grip Bench + Chains
40g x8
60kg x8
80kg (3x10)
C1) Neutral Grip Pull Ups (5x5)
C2) Decline Bench (5x8)
D1) Hammer Curl (3x15)
D2) Reverse Fly (3x15)
Bench felt ok - not great, but not bad. Could have definitely pushed an extra rep on first two sets which is next weeks prescribed top set so will just continuet to build. Pec still a little off all the same - think will have to go to physio to get some scar tissue broken down which is always fun. Deadlift light against chains tomorrow from a very slight deficit (still alternating heavy/light weeks) then squat again Wednesday.
Also now know when I'll be competing again so can start thinking about thinking more strategically about lifting into the summer0 -
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A) Deficit Deadlift (1.5inch) + 77kg chain
*double overhand/beltless*
60kg (2x5)
100kg x5
140kg x3
*mixed grip/belt*
160kg (8x1)
https://www.instagram.com/p/BE8emaiHy-F/ Rev Band Deadlift
80kg x2
120kg x2
160kg x2
180kg x2
200kg x2
220kg x2
240kg x2
C) 18 Inch Box Step Up
20kg x10/10
40kg x10/10
60kg x10/10
D) Leg Press - Narrow Stance
150kg -100 reps
E) Hamstring Curl
(4x8)
Deficits weren't as quick as I'd like but they got better as the sets went on. Really just forcing myself to commit to pulling the bar fast from the start and to accelerate to lock out.
Rev . Bands just for a break from pulling off blocks 🙈🔫
Keeping the step ups controlled adding volume and just keeping the weight on the high rep leg press constant doing it in as few sets as possible.0 -
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A) Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*belt/wraps*
180kg x15 ... https://www.instagram.com/p/BE_jb_Zny6x Front Squat Hold
160kg x51s
160kg x50s
160kg x49s
C) GHR
(4x8)
D1) Lat Pulldown (3x1min)
D2) Facepull (3x1min)
Woke up feeling achey and under the weather combined with seriously feeling the effects of yesterdays deadlifting ... didn't decide to put the hammer down on the top set until after the first few reps. 180x15 was a number I had earmarked a good while ago and delighted to have it boxed off particularly when not in a great frame of mind to train. Front squat holds were tough as hell, time is up from last week though so no complaints will keep the weight the same until can do 1min + holds.
Rest day tomorrow... thank christ0 -
A) Close Grip Floor Press
40kg x10
60kg x10
80kg x10
100kg (4x10) DB Overhead Press
17.5s x8
22.5s x8
27.5s x8
32.5s x8
37.5s x15
C) DB Row
40kg x8/8
50kg x8/8
60kg x8/8
70kg x15/15
Feeling Wednesdays squats now in a BIG way. Supposed to be squatting heavy again tomorrow will make a judgement call in the morning0 -
A) Squat
70kg (2x10)
120kg (2x5)
160kg x3
*belt/SBD*
180kg x1
200kg x1
*knee wraps*
220kg x4
https://www.instagram.com/p/BFHE4SqHywH/ Front Squat
70kg x3
90kg x3
110kg x3
130kg x1
*sleeves*
140kg x6
C) Farmers Walks
+31kg e/hand (2x20m)
+71kg e/hand (2x20m)
+91kg e/hand (2x20m)
+111kg e/hand x20m
+121kg e/hand x20m (PR)
D) Lat Pulldown
(3x10)
Bit sick this week and still messed up after midweek squatting so very happy with how today went. Will keep the weight about the same next week and do an extra rep or two hopefully. Calibrated plates feel like they weigh more so gonna keep with them for the entirety of this comp prep.
Front Squats felt great - goal of this training cycle is to get up to 140x8 and feel like I'm close now.
Farmers were great apart from mowing down some young lad on the run with 110kg in each hand... caught him with the trailing plate! Oops. Anyway last time I tried 121kg e/hand I barely scraped 10/15m and took about 3 goes at that... today just grabbed it and took off so grip and engine def improving.
Absolutely gassed after all that... skipped the leg extensions. Need food now and sleep.0 -
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A) Deadlift
60kg (2x8)
100kg x5
140kg x3
180kg x1
200kg x1
220kg x1
240kg (2x1) https://www.instagram.com/p/BFPRXDBHy5x/
190kg (5x4) Step Ups
20kg x5/5
40kg x5/5
60kg x5/5
70kg x10/10
C) Hamstring Curl
(6x8)
D) Leg Press
200kg (5x20)
E1) Face Pull (2x25)
E2) Ab Pulldown (2x25)
Deadlifting + tiger balm + compression gear + warm weather = negative craic. Deads were a bit slower then I would have liked but wasnt very fired up to train and excuse excuses excuses bla bla bla job done.0 -
A) Squat
60kg (2x10)
100kg x5
140kg x3
170kg x1
*belt/light wrap*
190kg x8 Front Squat Hold... Jesus f*cking Christ
160kg x1min
140kg x1min
120kg x1min
C)GHR Negatives
(4x8)
D1) Lat Pulldown (3x1min)
D2) Seated Row (3x1min)
Everythings a mess after yeaterday... QLs in particular... so getting anything done today was a bonus. Squats felt awful because it was so uncomfortable getting tight, happy with the front squat hold progress almost 2x the time under 160 from week 1. Doing GHR negatives with me feet wedged under the leg extension pad to actually target the hamstrings as the GHR here is an awful piece of ****.
Rest day tomorrow thank jeebus0 -
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A) Squat
70kg (3x5)
100kg x5
140kg x3
160kg x1
180kg x1
*belt*
200kg x1
*wraps*
220kg x6 .... https://www.instagram.com/p/BFZEYS9Hy6 Front Squat
70kg x3
90kg x3
110kg x2
130kg x1
*belt/sleeves)
140kg x6 ... bar fell off my shoulders on 7th rep :mad:
C) Hamstring Curl
(5x8)
D) Pull Ups
(3x8)0 -
Into the final week of this block we go....
A) Bench - Paused
Bar x50
40kg x12
60kg x10
80kg x8
100kg x4
120kg x2
130kg x6 Close Grip Bench + Chain
80kg x15
C1) Decline Bench
60kg x10
80kg x10
100kkg x10
120kg x10
C2) Neutral Grip Chins
(4x8)
D) Bike ride in the sun - 1 hour
Bench was about as close to max effort as it gets, lost tightness as I slid a few inches up the bench on 4th rep so no leg drive and an absolute battle for the last rep. Anyway 130kg x6 was what I had earmarked for this block so can't complain and pec felt fine grinding out the ast rep which is a major plus.
Probably load the bench in similar fashion for the next block and keep the weight under 3 plates for as long as possible into the peaking phase. Deadlift tomorrow, squat Wednesday... #funtimez0 -
A) Deficit Deadlift
60kg (3x5)
100kg x5
140kg x3
160kg x1
*add 77.5kg chain*
165kg + Chains
(8x1) - EMOM
https://www.instagram.com/p/BFgc-mKHy0R/ Rev. Band Deadlift
100kg x2
140kg x2
180kg x2
220kg x2
250kg x2
C) Barbell Step Up - 18inch Box
20kg x4/4
40kg x4/4
60kg x4/4
80kg x4/4
D) Hamstring Curl
(4x8)
E1) Leg Ext (2x20)
E2) Ab pulldown (2x20)0 -
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Life conspired against training since Tuesday...
A) Squat
60kg (2x5)
100kg x5
140kg x3
160kg x1
180kg x1
200kg x1
220kg x3 .... f*cking disaster Front Squat
70kg x2
90kg x2
110kg x2
130kg x2
Was supposed to have a crack at 220kg x8 squat and 140kg 8 front squat today but was nowhere near it. I'll take what positives I can from the session and chalk it down as a deload a week ahead of schedule.
Negatives: Couldn't get set under the bar, seemingly completely forgot how to breathe/brace, hips/back tight as f*ck after days upon days of sitting around and being in the car and everything felt off in general.
Positives: Slight quad strain from last week a non-issue, knee felt great and despite doing half the volume of last week it beats not training at all which was looking pretty likely up until this afternoon. Despite being a sh*t max efforty feeling triple it was still easy if that makes any sense.
Can't all be great days :rolleyes:0 -
A) Bench - Paused
60kg x15
80kg x12
100kg x8
120kg x5
137.5kg (5x2) Bench Hold
160kg (3xMax Time)
C) Bench + Chain
60kg x5
80kg x5
100kg (3x5)
D) Slingshot Bench
60kg x8
80kg x8
100kg x8
120kg (3x8)
E) Incline DB Press
(4x8)
F1) OHP (3x10)
F2) Shrugs (3x15)0 -
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A) Squat
70kg (3x5)
110kg (2x5)
150kg x3
*belt*
170kg x1
*SBDs*
190kg x1
*knee wraps - light*
210kg x1
230kg x2
190kg x8 Front Squat
70kg x2
90kg x2
110kg x2
130kg x2
150kg x2
C) Lat Pulldown
(4x8)
D) Leg Extension
Stack - 10 reps every 30 seconds for 8 mins
E) SLDL
60kg x8
100kg x8
140kg (3x8)
Squats felt laboured and uncomfortable up until 190. Top set was grand def banked a few reps as per the plan. Back off set just because Im only squatting 1x per week for this block. SLDLs after 150reps of leg extensions was an odd feeling. Anyway... back on track after a sh*t couple weeks0 -
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A) Bench - Paused
60kg x15
80kg x12
100kg x8
120kg x5
137.5kg (5x3) Bench Hold
160kg (3xMax Time)
C) Bench + Chain
60kg x5
80kg x5
100kg (3x6)
D) Slingshot Bench
100kg x10
120kg x8
130kg x5
140kg x3
E) Lat Pulldown
(4x10)
F1) Tricep Pressdown (3x15)
F2) Seated Row (3x15)
Bench feels pretty iffy at the moment - 5 sets of what felt like a 3RM0 -
A) Deadlift - Beltless
*Double Overhand*
60kg (3x5)
100kg x5
140kg x3
180kg x1 [PR]
*mixed grip*
210kg x1
230kg x1[PR]
https://www.instagram.com/p/BGHY7-QHy-W/ Deficit Deadlift
180kg (5x6)
C) RDL
60kg x5
100kg x5
140kg x5
*belt*
180kg (4x5)
D) Lat Pulldown
(x15-12-10-8)
E) Hamstring Curl
(x20-15-12-10)
Grip felt great on the double overhand warm ups - 180 was tough but manageable - very happy with how the 230 beltless felt and looked. When I put the bar down I looked at my belt and said to myself 'yeah Ill f*cking PR my sh*t today' then moved on before the thought became a reality. 180 deficits were smooth as butter as were the RDLs.0 -
A) Floor Press
60kg x12
80kg x10
100kg x8
120kg (5x4) Seated DB OHP
30s x6
35s x6
40s x6
45s x6
C) Lat Raises
20s (3x10)
D1) Tricep Pressdown (4x12)
D2) Pec Flys (4x12)
Pressing felt fine but pec still feeling really twingey... super setted all the floor pressing with some rehab stuff. Squat tomorrow - tentative plan is 230ish for a triple0 -
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A) Squat
70kg (2x10)
110kg x5
150kg x3
*belt/SBD*
170kg x1
190kg x1
*wraps*
210kg x1
230kg x3 ... https://www.instagram.com/p/BGPWrN6nyzj/
190kg x10 Front Squat
70kg x5
90kg x5
110kg x3
130kg x1
*belt/sleeves*
150kg x3
C) Lat Pulldown
(5x10)
D) Leg Extension
Stack x10 reps every 30s for 10mins0
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