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09-17-2019, 01:28 PM
#181
Tuesday 17th
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 2 x 8
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 38 x 2, 1, 1 then 32.5 x 5
Chins (mini red band) 4, 4, 3
Planks 2 x 1min holds
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09-19-2019, 01:54 PM
#182
Thursday 19th
Deadlift 60 2 x 5, 85 x 8, 107.5 x 8
2" defecit 80 3x3 (no belt)
Paused bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 47.5 3 x 5
Paused squat 20 x 5, 40 x 3, 50 x 3, 60 x 1, 70 3 x 3 Felt surprisingly heavy. I expected hard, but not heavy
Giant superset fluff nonsense - pressdowns, face pulls, lateral raises and curls, 10, 8, 6 nonstop
Tabata burpees
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09-22-2019, 01:51 PM
#183
Feeling somehow intimidated by the weights at the minute. Mostly making the reps, but feel tired or just grindy. Just had a bunch of holiday and disrupted training, but considering a change of lifting pace. Maybe piss about with some bodybuilding crap until it bores me and I race back to 5s.
Sunday 22nd
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 75 x 1, 82.5 x 5, 5, 2+2. 3rd set felt terrible, so stopped after 2 reps, but video looked fine, so tried to get the rest. Last rep folded like a lawn chair - overtightened belt by accident.
Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 53.5 x 4, 4, 3. Again, just not getting the 5th rep.
Row 55 3x5
Incline DB 3.75 eae (about 12kg) 12, 10, 8
Treadmill intervals: 30:60 increasing speed 12.5 to 15 in 0.5 intervals, with recovery at 5.5
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09-24-2019, 01:31 PM
#184
Tuesday 24th
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5. Trying to break my habit of standing about between reps by doing one breath per
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 38 x 2, 1, 1, 1, 1 Had a go at the hip kick on warmups. I think I can get the hang of it
Pullups wide hammer (blue band) 3, 3, 3
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09-26-2019, 01:54 PM
#185
Thursday 26th Weights not being my friend at the moment
Deadlift 60 2 x 5, 80 x 5, 95 x 5, 115 x 3 (aim was 5)
Paused dead (1") 90 3x3 3 mins rest
Paused bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 48.5 3x5
Paused squat 20 x 5, 40 x 3, 50 x 3, 60 x 1, 72.5 3 x 3 (3 mins rest)
Upper body superset crap
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09-29-2019, 01:42 PM
#186
Sunday 29th
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 87.5 x 1, 93.5 3 x 2 Hard. Very last rep lost upper back and had to finish very upright.
Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 52.5 x 1, 57 x 1, 2, 1. First set second rep was completely stationary for 3 solid seconds until I had to give up on it.
Row 55 3 x 5
Treadmill Intervals
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10-01-2019, 01:52 PM
#187
Tuesday 1st
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 2 x 2
Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 38 x 2, 1, 1, 1 Triceps dying. Time to drop weight and up reps again
Chins 2, 2, 2, 1
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10-03-2019, 02:06 PM
#188
Thursday 3rd
Deadlift 60 2 x 5, 85 x 5, 100 x 2, 110 x 1, 122.5 x 2 Got them, but there was unacceptable rounding on second rep.
beltless dead 95 x 3 (too heavy) 90 2 x 3 (3 mins rests)
Paused Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 3 x 5 Pretty good
Paused squat 20 x 3, 40 x 3, 50 x 1, 60 x 1, 73.5 3 x 3
Circuit pressdown (12.5), face pulls, lat. raises, front raises (5kg), curls (17.5) 8, 6, 4
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10-05-2019, 12:51 PM
#189
Re-examined why I was feeling so crap about training and decided that things are generally progressing but I'd like to reshake things a bit. In particular, I really want to smoke the 60kg bench. So decided to split my heavy day into a bench and a squat part.
Sat 5th (heavy bench)
Bench 20 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 8, 8, 7 So close to getting the last rep.
Row 40 x 5, 50 x 7, 6, 6
DB incline 3.75 eae 12, 12, 7 (whut?)
BW row 5, 5, 5
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10-06-2019, 01:33 PM
#190
Sunday 6th (now heavy squat)
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 78.5 3x8 Felt like death. On 3rd set every single rep feels hard. But they all went up with passable form.
RDL 60 (no belt) 3 x 12 Had to use straps for set 3, holy forearm pump
one-leg squat. It might be nonsense, but I have always had trouble with cramp in glute medius, used to really kill me when I was climbing. Seems that could be related to the SI joint pain I still get, so worth trying.
hanging leg raise 2x5
intervals. Was half dead, so just did 12.5:9:5.5 for 30:30:60 for 3 rnds
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