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I don't know what I'm doing but I know what I've done
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Thursday 30/7/2015
A) Bench
62.5kg x 4 x 10
62.5kg x 11
CGBP
57.5kg x 4 x 10
C) DB Incline Bench
(90s rest)
20kg x 4 x 10
D) DB Rows
(90s rest)
30kg x 5 x 12 e/s
E) Split Squats
(90-120s rest)
67.5kg x 4 x 12/12
Didn't really fancy training today because felt off - sneezing and general *****iness - but got it done. Best part was benching felt stronger and better than last week. Woof.
Layout of exercises was different from what I intended to do because of equipment not being free when I needed but got everything done, except for skullcrushers, in the time I had but much more DB incline benching than usual so triceps still got worked over.
Edit: been benching with slightly wider grip, i.e. ring finger on ring, than I feel my strongest grip is. It isn't much because usual grip is with little finger on or just inside ring but hits chest a bit harder.0 -
Sunday 2/8/2015
A) Deadlifts
127.5kg x 4 x 8 Front Squat
65kg x 5 x 10
C1) Good Mornings
47.5kg x 5 x 12
C2) DB Flys
10kg x 5 x 15
D1) GHRs
4 x 20
D2) Reverse Flys
5kg x 5 x 15
E) Skullcrushers
(60-90s rest)
25kg x 5 x 15
Felt ropey - residual shi*tiness, headache, etc and plan was to get through main movements and cut some of the accessories.
Was a battle from early on but happy to get that volume at 65 on front squats,in particular. Def more than before.
Got more done than I thought I might - only the Russian Twists didn't make the cut in the end.0 -
Wednesday 5/8/2015
A) Squat
(~120s rest)
90kg x 3 X 12 RDLs
(90-120s rest)
90kg x 5 x 12
C) Lat Pulldown
(<90s rest)
87.5kg x 5 x 12
D1) Incline Leg Press
150kg x 20
200kg x 3 x 15
D2) DB Hammer Curls
12.5kg x 4 x 12
E) Face Pulls
(60s rest)
4 x 12
Was supposed to be done yesterday but when I woke, it became apparent I'd contracted Ebola.
Squats were ok but during 2nd set something happened in left hip...like something twanging off hip bone halfway back up. Got worse and started 4th set but it was getting too sore so I stopped. Disgusted.
RDLs felt solid. Threw in an extra set of pulldowns cos equipment I was to move to wasn't free.
Leg press just to work the legs a bit since I had to cut squats short.
Feels like a bit of a waste of time having only got some of the squats done. Probably isn't but just feels like that.0 -
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Saturday 8/8/2015
A) Bench
65kg x 5 x 10 CGBP
60kg x 4 x 10
C) Seated Leg Press
(60s rest)
110kg x 4 x 15
D) DB Rows
(90s rest)
30kg x 4 x 12 e/s
30kg x 14 e/s
E) Skullcrushers
(90-120s rest)
25kg x 4 x 15
25kg x 16
F) DB Incline Bench
(60-90s rest)
18kg x 10, 10, 9, 9
Didn't expect to be doing anything today. This was supposed to be done yesterday but Littl'un was pretty sick and didn't think there'd be a chance I'd get out of house today either.
Widened bench grip put again to middle fingers on rings. Kept rests <2.5 mins. Last set was 8+2. Grip width made it feel a touch less strong but it had the required effect. CGBP is increasingly tough with the increasing bench volume but 3 min rests get just enough recovery in.
Just did some leg press work instead of split squats cos I didn't want to test the glute too much after Wednesday's niggle or overdo quads ahead of front squats tomorrow.
DB inclines are hilarious. The DBs feel light enough but after a few reps your triceps are burning and you feel as strong as a newborn lamb.0 -
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Sunday 9/8/2015
A) Deadlifts
130kg x 4 x 8 Front Squat
66kg x 5 x 10
C1) Good Mornings
(120s rest)
50kg x 5 x 12
C2) Reverse Flys
5kg x 5 x 15
D1) GHRs
(120s rest)
4 x 20
D2) Russian Twists
+25kg x 3 x 20/20
+25kg x 23/23
Rests between sets of A and B were all 3 mins. Not 100% yet so wanted to allow a little more rest than usual.
Felt the left glute a bit during DL warm ups but didn't notice it after that. Result.
Lats really tired towards end of front squats and last few reps were a battle to keep elbows up.
Everything else felt solid and better in terms of form.0 -
Tuesday 11/8/2015
A) Bench
65kg x 5 x 10 Split Squats
(90-120s rest)
65kg x 5 x 12/12
C) CGBP
60kg x 4 x 10
D1) DB Rows
(90-120s rest)
32kg x 4 x 12 e/s
32kg x 13 e/s
D2) Skullcrushers
(90-120s rest)
25kg x 4 x 15
25kg x 17
Legs still a bit tired after Sunday. Most likely cos eating and sleeping has been thrown off line lately so recovery not as it should be. So switched squatting day with benching day and started recovering recovery.
Kept weights at same for benching to see out all the sets of 10.
Dropped off weight by 5kg on what I was due to do just to not overtax left glute. Not much cos wanted to test I properly and no issue so squats should be fine this week.
Everything felt really good but strangely the CGBP was a little off and it's usually one of my better lifts. Be grand next time.0 -
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Thursday 13/8/2015
A) Squat
(~120s rest)
90kg x 4 X 12
90kg x 17 RDLs
(90-120s rest)
92.5kg x 5 x 12
C) Lat Pulldown
(~90s rest)
87.5kg x 5 x 12
D1) Face Pulls
4 x 12
D2) DB Hammer Curls
10kg x 3 x 12
10kg x 15
Videoed 1st set of squats and saw I needed to work on pushing my hips through to lockout. Worked on that, which was good, and happy with volume. Probably about as many reps in an AMRAP set as I've ever done but before I wouldn't have had 4x12 done beforehand.
Was supposed to be 12.5s for hammer curls but brain fart.
Good session though. Happy out with the squatting.0 -
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Tuesday 18/8/2015
A) Squat
(3 mins rest)
92.5kg x 4 X 12
92.5kg x 15 RDLs
(90-120s rest)
95kg x 5 x 12
C) Lat Pulldown
(~90s rest)
90kg x 5 x 12
D1) Face Pulls
4 x 12
D2) DB Hammer Curls
12.5kg x 4 x 12
Yesterday I felt really sh*tty - can't seem to shake off this dose - but was feeling a touch better this morning so in I went.
Worked harder at keeping my chest up more for squats. Made them feel a lot better. Last few reps were a slog.
All in all though, it feels like small improvements in squat are being made week on week
Felt grand squatting but was on Vom Alert from halfway thru pulldowns on. Should've gone home then but seemed too close to end to stop. Might skip tomorrow.
Edit: for next three weeks or so, I think I'll change tack for squats and instead of AMRAP on 5th set, do the 12 and then a shorter rest and see how many I get on 6th set but not going to failure. Might be better way to keep increasing volume.0 -
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Thursday 20/8/2015
A) Bench
66kg x 5 x 10 CGBP
60kg x 4 x 10
C1) DB Rows
(90-120s rest)
32.5kg x 3 x 12 e/s
C2) Skullcrushers
(90-120s rest)
25kg x 3 x 15
Taking a break yesterday was a really good idea!
Taking another day would have been better again...
1st bench set felt like a 4th set. But I thought it'd feel better the more I did as often happens. But it wasn't that bad, all things considered, and last set was only 9+1 so I'll take that.
Had planned upping weight on CGBP but knew there was no point increasing today. Bouts of coughing kinda messed up 3rd set.
Realised during 3rd round of skullcrushers that the only reason I was still there was stubbornness so I called a halt to the stupidity and went home.0 -
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Tuesday 1/9/2015
Closest I've felt to healthy in weeks! Feels like an age since I last squatted. #giddy
A) Squat
(3 mins rest)
92.5kg x 5 X 12
(60s rest)
92.5kg x 6 RDLs
(90-120s rest)
95kg x 5 x 12
C) Lat Pulldown
(90-120s rest)
92.5kg x 5 x 12
D1) Face Pulls
(90s rest)
4 x 12
D2) DB Hammer Curls
12.5kg x 3 x 12
12.5kg x 13
Was really looking forward to squatting especially since this day last week I could barely lift my eyelids.
Rustiness showed during squats - few loose ones. Tried a few things and felt like they improved form.
The last week or so didn't make it feel any easier but just delira to be back at it0 -
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Thursday 3/9/2015
A) Bench
66kg x 5 x 10 Incline Bench
52.5kg x 4 x 10
C1) DB Rows
(90-120s rest)
32.5kg x 4 x 12 e/s
C2) Skullcrushers
(90-120s rest)
25kg x 4 x 15
D) Incline Leg Press
(<90s rest)
200kg x 4 x 15
Out of time.
Benching felt tough. Tougher than it has at same weight before.
Had a bit of a guess what weight to do incline bench at. Erred on side of caution. And reps. Felt tough.
No room for lunges or split squats so just decided to do some leg pressing to work the legs a bit.
Gonna put it down to it being one of those days. I've ploughed through that benching with relative ease before but today it just felt rough.
Got a good chest pump out of it, at least.0 -
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Tuesday 8/9/2015
A1) Face Pulls
(90s rest)
4 x 12
A2) DB Hammer Curls
12.5kg x 3 x 12
12.5kg x 14 Squat
(3 mins rest)
92.5kg x 5 X 12
(60s rest)
92.5kg x 8
C) Lat Pulldown
(90s rest)
95kg x 5 x 12
(30s rest)
95kg x 5
D) Front Plate Raises
(60s rest)
10kg x 7 x 15
Said I'd stick at 92.5kg for squats and be tidier than last week. Started a bit loose but worked on keeping tighter and they got better as I went.
Was no room for RDLs so freed up room tomorrow by doing front plate raises instead.
Happy enough with it. Good volume.0 -
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Thursday 10/9/2015
A) Split Squat
60kg x 4 x 15/15 Skullcrushers
25kg x 4 x 15
25kg x 20
C) DB Rows
(90-120s rest)
32.5kg x 4 x 12 e/s
32.5kg x 14 e/s
D) Bench
66kg x 2 x 10
66kg x 3 x 5
E) DB Incline Bench
20kg x 5 x 10
17.5kg x 8, 7, 6
16kg x 8, 8, 6
15kg x 8
Had to split today before and after work cos meeting later would cut training time.
A-C before work. D-F after.
The whole day felt sh*t. Morning, I just got it done. No more, no less.
Benching was awful. It felt heavy from the go. I don't think the training this morning helped but thankfully that was a one-off.
The DB benching was fuelled by frustration/anger. Short rests and burning were involved0 -
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