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I don't know what I'm doing but I know what I've done
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Thursday 14/12/2017
A) Pull Ups
5 x 10
Calf Raises
100 reps (26, 21, 19, 18, 16)
C) Tricep Pressdown
5 x 10
D) Reverse Flys
7.5kg x 5 x 10
E) Hamstring Curl
82.5kg x 5 x 10
First time fitting this in at lunch and it worked a treat. 23 mins workout, shower and back at work within 50 mins.
Upped the weight slightly on calf raises (97.5 Giga DOMS) hoping that I won't be visited by the Ghost of Calf DOMS Past in the coming days to the same extent as last week. Not confident of that right now, it must be said.
Last set of pull ups was the full 10 instead of 8+2 as it was last week. Nudged up the weights a touch this week on everything.
No real rest cos I supersetted A and B as well as C and D. Worked up a nice sweat with a side of pump.
Boiler banjaxed so not hot water for shower. They say cold showers are invigorating.
They can go f**k themselves.0 -
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Saturday 16/12/2017
A) Block Pulls (180s rest)
150kg x 12, 11, 10, 10 SSB Squat (120s rest)
97.5kgs x 9, 6, 6
C) Bench Press (90s rest)
72.5kg x 12, 8
D) Barbell Row (60s rest)
67.5kg x 4 x 15
E) Ab Rollouts (60s rest)
4 x AMRAP
Sets on DL were to AMRAP-1 / @9. Glutes were the limiter towards the end of block pulls but they felt solid enough, form-wise, throughout. 7 reps into last set, I thought my 8th would be the last but I pulled it smoothly. Happy with those.
SSB was to AMRAP-1 / @9 at 97.5kg. 5RM on SSB was 100kg so today was going to be a decent marker. First set may have been 9. Second set the pad in the bar came loose and moved the bar a bit on descent and cost me a rep or two. Not as smooth as last week but the moving neck pad threw me. Possibly more than I should have let it.0 -
Monday 18/12/2017
A) High Bar Squat (180s rest)
122.5kg x 10, 10, 9, 9 (Beltless) Snatch Grip RDL (120s rest)
132.5kgs x 9, 9, 8
C) DB Floor Press (60s rest)
30kgs x 17, 9
D) Seated Rows (60s rest)
Ramping up (4 sets) x 12
Dropsets x 2
E) Banded Ab Pulldowns (60s rest)
4 x AMRAP
1 or 2 slightly loose ones on 2nd high bar set but nothing that took too much out of me. 3rd was solid. Last 3 reps of last set were tough! Beetroot face. The rests didn't feel as luxuriously long as they did last week!
Knew as soon as I racked after 1st RDL set I had another in the tank. Happy with the hip hinging!
Floor press was supposed to be with 62.5kg on bar but no free racks so went with 30kg DBs. Possibly harder than with 62.5 on bar cos working other stabilisers as well but it's not hugely relevant because its just about the volume really. Surprised with 17 reps though. Pleasantly.
Threw in some curls at the end because curls.0 -
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Wednesday 20/12/2017
A) Beltless Squat (180s rest)
130kg x 10, 8, 7, 7 GHRs (120s rest)
3 x AMRAP (3 kg DBs each hand)
C) Incline DB Press (90s rest)
62.5kg x 13, 7
D) Face Pulls (60s rest)
4 x 12 (ramping up weight)
2 dropsets
E) Barbell Shrugs
135kg x 4 x AMRAP
Pretty happy with the first squat set. Knees came in too much on the later reps of next two and was better on last set. Have never squatted 130+ beltless so I'm happy enough with 10 reps @9.
Two 3kg DBs in hand for GHRs makes em feel a lot harder.
No messing around with rests. Done in 57 minutes.0 -
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Friday 22/12/2017
A) Block Pulls (180s rest)
155kg x 11, 10, 8, 8 SSB Squat (120s rest)
100kgs x 9, 8, 8
C) Bench Press (90s rest)
75kg x 11, 7
D) Barbell Row (60s rest)
72.5kg x 4 x 12
E) Ab Rollouts (60s rest)
4 x AMRAP
Didn't feel brilliant - head cold won't f**k right off. That said, I wouldn't say it cost me any reps.
3rd set of block pulls was too inconsistent and tried to think about too much. Need to distil my cues. That felt a bit tough.
Saw myself in the mirror halfway through 2nd set of SSB...Jesus I was pale as f**k. Still though, got more reps across the 3 sets than I anticipated. Good thing about leaving it open is you can take advantage of when it goes well.
Hip crampage galore on bench.
Went to do rows and had lost my straps. Then found them by the lat pulldown where I'd been using them yesterday morning. Good day!0 -
Sunday 24/12/2017
A) High Bar Squat (180s rest)
125kg x 9, 9, 7, 7 (Beltless) Snatch Grip RDL (120s rest)
135kgs x 8, 8, 7
C) DB Floor Press (90s rest)
32.5kgs x 14, 7
D) Seated Rows (60s rest)
Ramping up (4 sets) x 10
Dropsets x 2
E) Banded Ab Pulldowns (60s rest)
4 x AMRAP
Ugh. Wheezing like an asthmatic and coughing like a motherfu*ker. Did not really want to train. That said, I wanted to go and beat the 5x5 high bar I did with 125kg back in May...so there was that.
First set was harder than I'd hoped for and felt a bit drained so had to have a word with myself to not be soft about it. 2nd set was solid. 3rd set was tough from rep 1.
SG RDLs just felt heavy but got through it.
No free racks to floor press in so DBs again. Wavered on left on 15th rep of 1st set and then had to steer it away from my face. Fun and games...
All of the rest now. Hopefully be gone up 2 weight classes by next time I train on Wednesday.0 -
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Alf Veedersane wrote: »Think I underestimated how.much the cold had drained from me! Butcher it got done
Have a great Christmas!
oh yeah - lemsip with whiskey is apparently the business for a cold. give it a go
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