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5 September 2012
Legs
Deadlift:
50x5
70x5
90x5
110x3
130x2
140x2
150x1
160x1
110x5
110x5
110x5
Pull-ups, v-grip:
BW x15
BW x5
BW x5
+ Some facepulls and two sets of leg extensions.
Comment:
I'll let my ITBS knee rest now. So, no squats for a while.
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6 September 2012
Gillingham Raw Bench workout #3
Week 2
Heavy
Bench
Plyometric push-ups:
BW x5
Bench press:
40x5
50x5
60x3
70x1
80x1
90x1
95x1
85x3
85x3
85x3
85x3
85x3
Incline bench:
60x6 (more incline)
60x8
60x8
60x8
60x8
Comment:
Felt good. Pretty ok speed in the work sets.
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10 September 2012
Gillingham Raw Bench workout #4
Week 2
Light
Speed bench
Plyometric push-ups:
BW x5
Bench press:
40x5
50x5
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
Military press:
30x3
40x4
50x3
40x3
40x3
Semi-supinated tricep extensions:
36x7
36x7
36x7
Comment:
Flexibility is moving forward in the bench arch, feeling pretty stable now too.
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11 September 2012
Legs
Deadlift:
50x3
70x3
90x3
100x3
100x3
100x3
100x3
100x3
100x3
Pull-ups, pronated:
BW x5
BW x15
BW x3
BW x3
Leg extensions:
65x12
70x10
80x10
100x10
100x10
Comment:
Knee is getting better.
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13 September 2012
Gillingham Raw Bench workout #5
Week 3
Heavy
Bench
Plyometric push-ups:
BW x5
Bench press:
50x3
60x3
70x3
80x1
90x1
97.5x1
87.5x3
87.5x3
87.5x3
87.5x3
87.5x3
Incline bench:
60x8
60x8
60x8
60x8
60x10
Comment:
Felt lighter than last wo.
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15 September 2012
Gillingham Deadlift #3
Week 3
Rack pulls
Rack #6, just below knee
Rack pulls:
50x5
70x5
100x5
120x3
150x3
170x1
180x1
190x1
200x1 (mixed grip)
210x1 (mixed grip)
Barbell row:
70x10
80x10
80x10
80x10
80x10
Dumbbell row:
41x8
41x8
41x8
41x8
41x8
41x8
41x8
+ some rear delts and rotator cuff.
Comment:
Felt nice, although alot heavier than last time with bar higher.
Last edited by Ristretto; 09-15-2012 at 08:29 AM.
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17 September 2012
Gillingham Raw Bench workout #6
Week 3
Light
Speed bench
Bench press:
40x5
50x3
60x3
70x2
70x2
70x2
70x2
70x2
70x2
70x2
70x2
Incline dumbbell press:
31x5
31x5
31x5
Military press:
40x5
40x5
40x5
Tricep extensions:
35x8
35x8
35x8
+ some rear delt work and rotator cuff work.
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18 September 2012
Legs
Deadlift:
50x5
70x5
90x5
110x5
120x1
140x1
150x1
160x1
170x0
120x5
Goodmornings:
50x10
60x10
60x10
Pull-ups, pronated:
BW x10
BW x10
BW x10
Leg extensions:
100x10
100x10
100x10
<drop>
80x7
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20 September 2012
Gillingham Raw Bench workout #7
Heavy
Bench
Bench press:
20x10
40x5
50x5
60x3
70x2
80x1
90x1
100x1
90x3
90x3
90x3
90x3
90x3
Incline bench:
60x10
60x10
60x10
60x10
60x10
Lateral dumbbell raises, dropsets:
10x10
8x10
6x10
4x10
2x10
Comment:
Didn't sleep well last night, still the workout went well.
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22 September 2012
Gillingham Deadlift #4
Conventional
Deadlift:
50x5
80x5
100x5
120x5
142.5x1
142.5x1
142.5x1
142.5x1
142.5x1
142.5x1
Leg extensions:
45x20
70x10
70x10
80x12
Barbell row:
80x10
80x10
80x10
80x10
80x10
Dumbbell row:
41x8
41x8
41x8
41x8
28.5x20
Wrist extensions:
20x8
16x8
10x16
10x20
+ some rear delts and rotator cuff work
Comment:
Deads were a little slow, probably due to last week's fail at 170kg.
Last edited by Ristretto; 09-22-2012 at 08:45 AM.
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