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Don't let the coward in your head, control the badass in your heart
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A) Squat
70kg (2x5)
110kg x5
150kg x2
*belt/SBD*
170kg x1
190kg x1
210kg x1
*knee wraps*
220kg x4
Front Squat
70kg x1
90kg x1
110kg x1
*belt/SBD*
120kg x8
C) Hamstring Curl
(5x10)
D) Hack Squat
(5x10)
E) Leg Ext.
(5x10)
Am finding squatting in the new surroundings with the comp equipment quite disorientating. Bar is a c*nt to control and my depth perception is all over the shop. Thank god for the off-season... feel weak as f*ck!0 -
A) Deadlift
70kg (3x5)
120kg x5
160kg x2
*belt*
180kg (2x8) Sumo Deadlift
70kg x5
120kg x3
160kg (8x1)
C) RDL
70kg x5
110kg x5
140kg x8
D) Rev Fly
(5x10)
E) External Rotations
(5x8)
Training in complete silence is weird. All deadlifts were deadstop resetting breathing at the bar without letting go... which was (as it always has been for me) rough as hell but probably better than last weeks effort at 170. Will continue to deadlift f*ck all for a while anyway. Sumos are too hit and miss for me so 8x1 instead of 1x8... all my weak bits hurt.
Recovery is on point anyway as zero ill effects from the squatting two days ago. Light upper accessory tomorrow will just hammer my upper back and triceps etc.0 -
***4x10-12***
A) Tricep Rope Pressdown Tricep Overhead Extension
C) Tricep Pressdown (v-bar)
***4x12-15***
D) Wide Grip Lat Pulldown
E) Plate Loaded Unilatetal Row
F) Rear Delt Fly
***4x15-20***
G) Preacher Curl
H) Shrugs
I) Lat Raise
Mostly done to the rocky soundtrack down in Hercs. I'm ready for my mens health photoshoot now.
Calves in agony after the annual 5mins of calf-raises yesterday :eek:0 -
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A) Squat
75kg (2x5)
115kg x5
155kg x1
*belt/SBD*
175kg x1
195kg x1
215kg x1
*wraps*
225kg x5 Front Squat
75kg x3
95kg x3
115kg x3
125kg x8
C) Lying Hamstring Curl (5x10)
D) Lat Pulldown (5x10)
E) Weighted Abs (5x10)
Squat felt good today for the first time since the comp a month ago. This squat bar is killing me though just keeps rolling on me so the set up feels harder to get into between reps. 225x5 was the number I jad earmarked for this phase of training as was the 125x8 front squat so happy days. Nothing earth shattering - but gives me options now going forwards.0 -
A) Deadlift
75kg (3x5)
115kg x5
155kg x3
175kg x1
195kg x6
195kg x7 https://www.instagram.com/p/BJ2t8zyAp1f/
175kg x8 RDL
75kg x5
115kg x5
155kg x10
C) Leg Ext
(4x15)
D) Standing Single Leg Curl
(4x10)
E) Seated Calves
(3x20)
F) Standing Calves
(3x20)0 -
A) Lat Pulldown
20kg x20
40kg x15
60kgx12
80kg x10
90kg x8
100kg x6 Plate Loaded Row
50kg x12
80kg x10
100kg x8
130kg x6
150kg x5
C1) Shrugs 100kg (4x20)
C2) Lat Raise 15s (4x15)
D) Tricep Pressdown (5x10)
E) Tricep Ext. (5x10)
F) Rev. Fly (5x10)
G) Preacher Curls (5x10)
Very much enjoying these Saturday sessions - body is in bits (in a good way) after the weeks training and the numbers on everything are exactly if not a little beyond what I had earmarked.0 -
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A) Bench - Paused
60kg (2x15)
80kg x8
100kg x5
120kg x8 Seated Row
50kg x15
70kg x12
90kg x10
110kg x8
130kg x8
150kg x8
C) Lat Pulldown
40kg x15
50kg x12
60kg x10
80kg x8
100kg x7
*drop set x2*
D) Tricep Pressdown (4x15)
E) EZ Curl (4x15)
F) Seated OHP (4x15)
Recovery is through the roof at the moment - really enjoying every session now
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A) Squat
75kg (2x5)
115kg x5
155kg x2
*belt/sbd*
175kg x1
195kg x1
215kg x1
*wraps*
225kg x4
245kg x2 (shíte)
https://www.instagram.com/p/BKDrFdxjl4L/ Front Squat
75kg x3
95kg x2
115kg x1
*belt/sleeves*
145kg x4
C) Seated Hamstring Curl (4x15)
D) Leg Extension (4x20)
E) Lat Pulldown (4x10)
Garbage.0 -
A) Deadlift
75kg (2x5)
115kg x5
155kg x2
175kg x1
195kg x1
205kg (2x5) ... https://www.instagram.com/p/BKI1-thAaqi/
185kg x8 ... https://www.instagram.com/p/BKI24hgAVFb/ RDL
75kg x5
115kg x5
135kg x5
165kg x10
C) Lying Hamstring Curl (4x10)
D) GHR Sit Ups (4x15)
E) Seated Calf Raise (4x20)
Very sore after heavy squats/front squats two days ago so glad to get it done. 185kg x8 back off set for cardio.
Unimpressive stuff but exactly what the all important spreadsheet called for. Looking forward to deloading in Barcelona next week.0 -
A) Lat Pulldown (5x10) Plate Loaded Row (5x10)
C) Seated Row (5x10)
D) Tricep Extension (5x10)
E) Tricep Pressdown (5x10)
F) Shrugs (5x10)
G) Standing Calf Raise (5x10)
In a heap after yesterday... rarely get lower back DOMS so every time I do I'm rendered completely crippled by them.0 -
A) Bench + Medium Band ( Green )
Bar (2x20)
40kg x12
60kg x10
80kg x6
100kg x2
120kg x1
**spotters disappeared** Single Arm Row
(5x8)
**spotters reappeared**
C) Bench - Paused
60kg x5
80kg x5
100kg x3
120kg x1
130kg x6
D) Lat Pulldown
(5x10)
E) Tricep Pressdown
(5x10)
Very happy with that benching... might have to incorporate that disjointed warm up into the heavy bench days going forwards.0 -
A) Squat
75kg (2x5)
115kg x5
155kg x2
*belt*
180kg x1
*SBD*
200kg x1
220kg x1
*wraps*
235kg x1
250kg x3 (PR) ...https://www.instagram.com/p/BKVwuwwhfSH/ Front Squat
75kg x5
95kg x5
115kg x5
130kg x5
145kg x5
Thoughts are in the insta vid. Off to London now then Barcelona on Friday, Valencia on Sunday and Madrid next Thursday so will be zero training and a nice extended deload.0 -
After three days of gluttony in Barcelona we landed in Valencia to find that our hotel 'fitness room' is actually a fully loaded commercial gym...
A) Beltless Speed Deadlift + light band
60kg x5
100kg x3
140kg (10 singles - EMOM)
https://www.instagram.com/p/BKik8xZgXF-/ T-Bar Row
(4x10)
C) Lat Pulldown
(4x12)
D) FacePull
(4x15)
E) Shrugs
(3x20)
That'll do pig, that'll do. Now - more mojitos.0 -
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Quick upper deload before hitting the road from Valencia to Madrid...
A) Bench - Paused
Bar x50
40kg x3
60kg x3
80kg x3
100kg (5x3) Lat Pulldown
(5x10)
C) Tricep Pressdown
(5x10)
D) Rev. Fly
(5x10)
First time in a long time training pre-morning dump... do not like. 3 days rest now then back under the bar next week.0 -
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Absolutely nothing in the tank today... holiday hamgover + man flu combo
A) Deadlift
80kg (2x10)
120kg x8
160kg x3
*belt*
170kg (3x8)
150kg x10 RDL
130kg (2x10)
C) Lat Pulldown (3x10)
D) Hamstring Curl (3x10)
E) Weighted Abs (3x15)
F) Calf Raise (2x25)
Absolute shocker... but glad its done anyway. Deadlifting with the eleiko power bar is like trying to run in the sand while being massaged by a cheese grater
Bodyweight Sunday when got home from hols was 106.4kg .... debloated nicely back down to 102.6 today.0 -
A) Plate Loaded High Row
50kg x10
70kg x10
90kg x10
110kg x10
130kg x10
150kg x10 Plate Loaded Lat Pulldown
40kg x10
60kg x10
80kg x10
100kg x9.5
80kg x10
60kg x10
40kg x10
C) Seated Row
40 x10
60 x10
80 x10
100 x10
120 x10
140 x10
100 xAMRAP
60 xAMRAP
D1) Tricep Pressdown (4x12)
D2) Tricep Extension (4x15)
E1) Hammer Curl (3x10)
E2) DB Kickbacks (3x10)
Rows for the hoes and all that.0 -
A) Squat
75kg (2x5)
115kg x5
155kg x2
175kg x1
195kg x1
215kg x1
230kg x2 ... https://www.instagram.com/p/BLBx0lujjcQ/ Front Squat
80kg x5
100kg x5
120kg x3
135kg (3x5)
C) Seated SSB GM
45kg x12
65kg x12
85kg x12
D) Leg Ext
(3x20)
E) Seated Calf Raise
(3x20)
F) GHR Sit Ups
+20kg (3x20)0 -
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A) Bench + Medium Band (green)
40kg x12
60kg x8
80kg x5
100kg x3
120kg x1 Plate Loaded Row
70kg x10
90kg x10
110kg x10
130kg x10
150kg x10
C) Bench - Paused
70kg x5
90kg x5
110kg x3
125kg x1
140kg x3
125kg (2x6)
D) Incline Bench
20kg x5
40kg x5
60kg x5
80kg x5
100kg x5
E) Lat Pulldown
45kg x10
65kg x10
85kg x10
105kg x
F) Tricep Pressdown
(5x10)
The massive increase in upper back volume since I started training in Hercs is really starting to pay dividends on the bench - that recurring shoulder instability is eroding nicely and def could have pushed for 140x4 paused today if I was so inclined. Incline bench feeling good too - 100x5 was a conservative effort but again trying to leave lots in the tank and not risk poking the bear.0 -
A) Deadlift
70kg (2x10)
110kg (2x6)
150kg x3
170kg x1
185kg (3x8) ...https://www.instagram.com/p/BLLxRRZDhlF/
165kg x10 RDL
145kg (2x10)
C) Lat Pulldown (3x10)
D) Hamstring Curl (3x10)
E) Weighted Abs (3x15)
F) Calf Raise (2x25)
Continuing the volume building deadstop eleiko bar deadlift experiment. No headphones, no psyching up, no coffee before training
Nothing special at all but its the grunt work that I need to be doing more of. Neglected to count the weight of the collars when loading the bar for everything so 5kg more on everything than planned 0 -
A) Plate Loaded High Row
70kg x20
90kg x15
110kg x12
130kg x10
160kg x8 Plate Loaded Lat Pulldown
40kg x10
60kg x10
80kg x10
100kg x8
110kg x6
80kg x12
60kg x15
C) Seated Row
40 x10
60 x10
80 x10
100 x10
120 x10
140 x10
160x8
D) Tricep Pressdown (4x12)
E) Tricep Extension (4x15)
F) Hammer Curl (3x10)
A little bit extra weight on all the rowing this week - very much enjoying these sessions while still very much feeling the effects of the deadlifting midweek.
Squat tomorrow hopefully something in and around 230 for a triple0 -
A) Squat
75kg (2x5)
115kg x5
155kg x2
*belt/SBDs*
175kg x1
195kg x1
*wraps*
215kg x1
230kgx3 Front Squat
75kg x2
95kg x2
115kg x2
135kg x8
C) Seated SSB GM
45kg x15
65kg x15
85kg x15
D) Seated Hamstring Curl
(5x10)
Warm up squats felt great, barely felt the 175/195 on my back and the 215 in wraps blasted up, wasn't going to bother putting on wraps for it but always wrap better on top sets after a run through on last warm up. However I then proceeded to COMPLETELY misgroove my second rep on 230 as a result of jumping the gun on my set up and breathing and nearly fell forwards out of the hole as a result... low back RPE of about 6 million to pull it out of the fire and took the third rep out of pure stubbornness to the surprise of my spotter who I think shat himself :pac:
Front squat top set was great, doing these with the fat squat bar sucks as it is much harder to control but that's the '8' I wanted from this block of training so will up the weight to 142.5 and break it back down to build it back up.
Fleh to everything else, cut the accessory stuff short as there was a wrestling competition on upstairs where the GHR & calf stuff is.0 -
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Yesterday
- 3.5hrs rambling around Wicklow Mountains
Today
A) Bench + Medium Band
60kg x8
80kg x6
100kg x3
120kg x1 Lat Pulldown
(5x12)
C) Bench - Paused
60kg x5
80kg x5
100kg x3
120kg x1
135kg x3
140kg x3
145kg x3 ... https://www.instagram.com/p/BLYrsNIDPVK/
D) Incline Bench
40kg x5
60kg x5
80kg x5
100kg (2x8)
E) Seated Row (5x10)
F) Tricep Pressdown (5x10)
Had to train in work today - first time in two months. Happy with the benching, won't be going any heavier then that for a good while now.0
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