Arse..muscles

arse..biscuits

Tuesday 17th June

10 kg Medicine Ball Plyo Press - Lie on floor, pressing upwards, throw ball as high as possible
5 x 5

Bench 4,3,3,2,2
80kg x4
92.5kg x 3
95 kg x 3
97.5 x2
100 x2 (Very close to missing)

Chins 4x8
Body weight

Assistance block 1
3 sets of...
Lying dumbbell press with band - 2 x 20kg - 6 reps
Band pull downs - 10 reps

Assistance block 2
3 Sets of...
OH press - 45kg - 6 reps
TRX rows - 10 reps - quick up, 3 seconds down

Finisher
3 mins TRX rows with partner 123total

arse..biscuits

Thursday 19th June

Plyo work
4x4 Tuck jump
4x4 continuous tuck jump

F.Squat 4WU,4,4,2,2
80 x 4
90 x 4
85 x 4 (stepped it back as not supposed to be maxing in early sets)
100 x 2
105 x 1 (failed second rep)

RDL 3x8
80kg first set
85 last two sets

Assistance block 1
3 sets of...
Single leg squats (assisted) 6 per leg
BB glute bridges (shoulders on bench) 90 kg X 8

Assistance block 2
3 Sets of...
OH Squat - 32.5 kg - 8 reps
TRX hammy curl/glute bridge - 8 reps

arse..biscuits

Saturday 21th June

Plyo work..
Continous Tuck Jump 4x4
Slam ball throwing press 4x4

Strength
DeadLift 4x8 120kg
Chins 4x8 BW

Assistance block 1
3 sets...
Floor Press x10 (70kg)
Band twists x 12

Assistance block 2
3 sets of...
Band Pulls x 12
Half kneeling kb press x 10 (2 12s, 16s for last set)

arse..biscuits

Strength test week
Upper body

Monday 23rd June

Weighted Chins (previous 2rep max - 32.5kg)
warm up 10kg x4
30kg x 2
35kg x 2 (PB) Getting awkward dangling weight between feet so going for 3 rep max now
30kg x3 (PB)

Bench Press (previous 3rep max - 97.5kg)
warm up 70kg x 4
95kg x 3
100kg x 3 (PB)
102.5 x2 , failed on third (PB) still a new 2 rep max pb


Finisher
10 mins AMRAP
10kg plate curls
10kg plate OH press
10kg plate rammers
10kg plate rows

12.25 rounds

arse..biscuits

Strength test week
Lower body

Front Squat (6last 3 rep max 102.5)

4x80kg
3x90kg
3x100kg
3x105kg (PB)
107.5 failed first rep

arse..biscuits

Competitor Friday

1 - Broad Jump
212cm (PB)

2 - Max chins
16 (same as last month)

3 - Max sit ups in 60 secs
70 (PB)

4 - 100 rep challenge
1:30 (PB)

5 - Rowpee (60secs rower, 30secs rest, 30 secs burpees)
323 metres (up from 322)
13 burpees (up from 12)

323+15x13=518 points (PB)

arse..biscuits

New program

Tuesday 1st July

1 -Chin Ups 10x2
started on 20kg and dropped down to 12.5kg
gonna try 15kg next week

2 - Glute Bridge 10x2
80kg

3 - Lunges 10x2 each leg 17.5kg DBs

4 - Hex bar DL 10x2
120kg

5 - Floor press 10x2
85kg

arse..biscuits

Tuesday 1st
Home Workout

(20 secs work/10 secs rest) x 8 on each station
1 min rest between stations

Burpees
Tuck jumps
Plate hops
Russian KB swings 16kg
Convict squats
Sprint on the spot

arse..biscuits

Thursday 3rd July

Set every 45 secs

1 -Chin Ups 10x6
got 3 sets BW, 4th went to band, 6th went to ring rows

2 - Glute Bridge 10x6
70kg

3 - Lunges 10x4 each leg 15kg DBs

4 - Hex bar DL 10x6
100kg

5 - Floor press 10x6
60kg

arse..biscuits

Friday 4th July

Set every 45 secs

1 -Chin Ups 10x4
all BW

2 - Glute Bridge 10x4
85kg

3 - Lunges 10x3 each leg 17.5kg DBs

4 - Hex bar DL 10x4
110kg

5 - Floor press 10x4
80kg for 7 sets
70kg for 3 sets
start with 75kg next week

arse..biscuits

Tuesday 8th July

Set every 15 secs

1 -Chin Ups 10x2
15kg

2 - Glute Bridge 10x2
100kg

3 - Lunges 10x2 each leg 20kg DBs

4 - Hex bar DL 10x2
122.5kg

5 - Floor press 10x2
85kg

arse..biscuits

Tuesday 8th July

Home workout

4 sets of..
10 dips
10 press ups
10 chin ups

Hanging leg raises
L-Sits

arse..biscuits

Wednesday 9th July

Research workout 1

95kg essentric single leg press
5 x 4 each leg

Nordic falls
3x8

Swiss ball hammy curls
3x12 2secs in, 2 secs out

arse..biscuits

Thursday 10th July

Set every 45 secs

1 -Chin Ups 10x6
got 3 sets BW, 4th went to band, 7th went to ring rows

2 - Glute Bridge 10x6
100kg

3 - Lunges 10x4 each leg 15kg DBs

4 - Hex bar DL 10x6
105kg

5 - Floor press 10x6
65kg

arse..biscuits

Friday 11th July

Set every 45 secs

1 -Chin Ups 10x4
+2.5 kg

2 - Glute Bridge 10x4
110kg

3 - Lunges 10x3 each leg 20 kg DBs

4 - Hex bar DL 10x4
115kg

5 - Floor press 10x4
75kg

arse..biscuits

Saturday 12th July

Research workout 2

2 warm up sets, 8 reps per leg - essentric single leg press

110 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x8

Swiss ball hammy curls
3x12 2secs in, 2 secs out

arse..biscuits

Tuesday 14th July

Set every 45 secs

1 -Chin Ups 10x2
17.5kg

2 - Glute Bridge 10x2
120kg

3 - Lunges 10x2 each leg 22.5 kg DBs

4 - Hex bar DL 10x2
140 kg

5 - Floor press 10x2
87.5kg

arse..biscuits

Wednesday 16th July

Research workout 3

2 warm up sets, 8 reps per leg - essentric single leg press

115 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x8

Swiss ball hammy curls
3x12 2secs in, 2 secs out

arse..biscuits

Wednesday 16th July

Set every 45 secs

1 -Chin Ups 10x6
2 sets BW, 3rd went to band, 8th went to ring rows

2 - Glute Bridge 10x6
105kg

3 - Lunges 10x4 each leg 17.5 kg DBs

4 - Hex bar DL 10x6
110kg

5 - Floor press 10x6
65kg

arse..biscuits

Friday 18th July

Research workout 4

2 warm up sets, 8 reps per leg - essentric single leg press

115 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x8

Swiss ball hammy curls
3x12 2secs in, 2 secs out

Alf Veedersane

I've been meaning to ask....research workout?

arse..biscuits

Alf Veedersane wrote: »

I've been meaning to ask....research workout?

A trainer in my gym is doing his MSc in UCD and I am one of about 30 people who are the subjects of the study. It's looking at essentric loading, single leg press, loaded above 1RM.

arse..biscuits

Friday 18th July

Set every 45 secs

1 -Chin Ups 10x4
+5 kg

2 - Glute Bridge 10x4
115kg

3 - Lunges 10x3 each leg 22.5 kg DBs

4 - Hex bar DL 10x4
117.5kg

5 - Floor press 10x4
77.5kg

Alf Veedersane

arse..biscuits wrote: »

A trainer in my gym is doing his MSc in UCD and I am one of about 30 people who are the subjects of the study. It's looking at essentric loading, single leg press, loaded above 1RM.

Ah. Interesting!

arse..biscuits

Alf Veedersane wrote: »

Ah. Interesting!

It's only for 6 weeks but on top of regular training its tough. Interesting though. They did an ultrasound of my quads at the start to measure size and angle of muscle fibres, and also measured jumping power using a pressure mat.
I'll be tested again at the end.

Alf Veedersane

arse..biscuits wrote: »

It's only for 6 weeks but on top of regular training its tough. Interesting though. They did an ultrasound of my quads at the start to measure size and angle of muscle fibres, and also measured jumping power using a pressure mat.
I'll be tested again at the end.

Do they have an end result they expect to prove or are they just investigating the effects?

arse..biscuits

Alf Veedersane wrote: »

Do they have an end result they expect to prove or are they just investigating the effects?

To investigate and compare the effects of supra-maximal eccentric loading on muscle size, strength and power compared with traditional resistance training loading protocols.
That's taken from the info page.

arse..biscuits

Tuesday 22nd July

Set every 45 secs

1 -Chin Ups 10x2
20kg

2 - Glute Bridge 10x2
130kg

3 - Split Squats 10x2 each leg 25 kg DBs

4 - Hex bar DL 10x2
142.5 kg

5 - Floor press 10x2
90kg

arse..biscuits

Quick Home Met-con

3 sets of....
40 kg hang cleans x 10
Barbell burpees x 10
For time

2.24 PB - Very tough

arse..biscuits

Wednesday 23rd July

Research workout 5

2 warm up sets, 8 reps per leg - essentric single leg press

117.5 kg essentric single leg press
5 x 4 each leg

Nordic falls
3x10

Swiss ball hammy curls
3x14 2secs in, 2 secs out