Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 2, 2, 2, 2, 1
Wide-grip pullup (blue band) 3, 2, chinup (mini red) 2, 2
2 x 4mins punch bag and some ab rollouts
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Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 2, 2, 2, 2, 1
Wide-grip pullup (blue band) 3, 2, chinup (mini red) 2, 2
2 x 4mins punch bag and some ab rollouts
Thursday 15th
Deadlift 60 2x5, 80 x 5, 95 x 5, 113.5 x 5, 92.5 3x3 (3 min rests)
CGBP 20 x 8, 30 x 5, 40 x 3, 47.5 8, 8, 7 Did not quite have the last rep in me
Front squat 42.5 3x8
Face pulls and lateral raises
Tabata "burpees"
Annoyingly, my close-grip bench has almost completely caught up to my normal bench for 3x8. I really wish I knew what I was doing so weirdly. But at least it's going somewhere.
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 85 x 1, 92.5 3 x 2. Fine
Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 52.5 x 1, 57 x 2, 2, 1 Almost got the last rep
Row 52.5 8, 7, 6
Intervals 5.5:12, 60:60 for 4 rnds, then some at 9kph to make up a mile
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 77.5 2 x 2
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 5 x 2
Chins 3x2
2x4mins punchbag
Deadlift 60 2 x 5, 85 x 5, 100 x 2, 110 x 2, 122.5 x 1+Fail Plan was for 2, but just could'nt keep the back extended to break floor
95 3 x 3
Bench 20 x 8, 30 x 8, 40 x 3, 47.5 x 5, 7, 3 No idea what happened here, just wasn't working. Last set hit the safety and went all wrong.
Week off next week for a holiday. After that hopefully get back to progress.
Back yesterday from a week away. Plenty of small-boat sailing, some kayaking and one 750m lake swim
Sunday 1st
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 3 x 5 These were solid although struggling to get the right depth - first 2 sets way too deep, third not quite enough. Hopefully wont suffer too much tomorrow.
Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 3 x 5. This is still a rubbish weight, but this used to be a 3rm weight when I was training 5 years ago, and is now a fairly easy 3x5. Feels good.
Chins 3 x 2
Off for a long weekend in Switzerland, so no light day this week
Tuesday 3rd
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 5 (all way too high, overcorrected), 75 x 5 (OK), 80 x 5
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 1, 38.5 x 1 (equal PR), 39 x Fail, 32.5 x amrap =6
Deadlift 60 x 5, 80 x 3, 100 x amrap=9 Probably had more, but out of breath and attempted 10th felt too soft
Back late Sunday. Decided to do a moderate Tuesday and try and squeeze in something later in the week, restarting normal schedule next week
Tues 10th
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 5, 75 x 5, 80 x 5
Bench 20 x 5, 30 x 5, 40 x 3, 45 x 5, 50 x 5, 55 x 3 Wrists were super wobbly on last rep, even with wraps
Defecit dead (about 3" ?) 60 x 3, 70 x 3, 80 x 3. These are hard. At this defecit I am slightly lower at shoulders than hips whatever I do
Sunday 15th Back to the regular schedule
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 77.5 3 x 8. Deathly, but all solid reps
Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 6, 5, 3. Was aiming for 3 x 8, not sure what happened. It just felt super heavy
Rows 52.5 3 x 6
DB incline 3.75eae (about 12kg DBs) 3 x 10