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Friday 16 SEPTEMBER 2016
Squat: (115kg) 4 sets of 8 reps
Overhead Press: (77.5kg) 3 sets of 3 reps (55kg) 2 sets of 8 reps
Bent Over Rows: (95kg) 3 sets of 5 reps (80kg) 2 sets of 8 reps
Bench Press: (85kg) 3 sets of 8 reps, 1 set of 7 reps
Quite a hard session as recovery hasn't been great past 48 hours; my lower back was still quite fatigued from Wednesday's good mornings so today's squatting was emotional.
Good OHP session, might go to doubles for next week.
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Tuesday 20 SEPTEMBER 2016
Squat: (142.5kg) 3 sets of 3 reps (130kg) 2 sets of 5 reps
Bench Press: (106kg) 5 sets of 2 reps (85kg) 2 sets of 8 reps
Dead Lift: (175kg) 1 set of 3 reps
Decent session. Took an extra day's recovery as I was struggling with tendinitis over the weekend.
Thinking of just switching to alternating intensity with volume sessions every 3-4 days & dead lifting every third or fourth session.
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Friday 23 SEPTEMBER 2016
Squat: (120kg) 4 sets of 8 reps
Overhead Press: (65kg) 5 sets of 5 reps
Bent Over Rows: (90kg) 5 sets of 5 reps
Bench Press: (90kg) 5 sets of 5 reps
Alright session, though recovery hasn't been great past 72 hours due to shift work.
Tendinitis has really flared up in my right shoulder post work out but I'm off today & just wanted to burn some job stress off with a good volume session (I have to carry out physical restraints at work & it's taken its toll this week on my right RC I think ).
Plenty of NSAIDS & hopefully good to go for an intensity session on Monday whoop (so long as I can squat I'm happy enough).
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Tuesday 27 SEPTEMBER 2016
Squat: (145kg) 3 sets of 3 reps (130kg) 2 sets of 5 reps
Overhead Press: (60kg) 2 sets of 8 reps, 2 sets of 6 reps
Bent Over Rows: (85kg) 4 sets of 8 reps
Bench Press: (85kg) 3 sets of 8 reps, 1 set of 5 reps
Barbell Curls: (30kg) 4 sets of 8 reps
Took an extra day's recovery as I was working shifts all weekend plus Monday so was physically fucked.
Good squat session. I'll switch back to 1-1'5kg increments next intensity session.
Kept the upper body stuff relatively light while my shoulder is on the mend. Hopefully resume normal service next week.
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Friday 30 SEPTEMBER 2016
Squat: (120kg) 4 sets of 8 reps
Bench Press: (80kg) 4 sets of 8 reps
Barbell Curls: (32.5kg) 5 sets of 8 reps
Still have quite acute pain in my right RC so a light upper body session today so as not to hopefully aggravate it.
The 4 sets of volume squats were a workout in themselves tbh.
Fingers crossed for an all round decent intensity session on Monday; might just need to focus on benching for a week or two as pressing is just exacerbating my RC atm.
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Tuesday 04 OCTOBER 2016
Squat:
1x5 bodyweight
1x5 bar
1x5 60kg
1x5 100kg
3x3 146kg
1x5 130kg
Bench Press:
1x5 bar
1x5 60kg
3x3 102.5kg
2x5 90kg
Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
1x3 170kg
2x3 160kg
Decent session (prefer your layout Mark for showing warm up / work sets ).
Took an extra day for recovery from Friday; read Rip's latest article on the subject & admittedly I'm being far too casual in my approach to recovering in between sessions (not enough quality sleep & sub par nutrition), I can see it in my stalled progress.
Right RC definitely on the mend, I'll start pressing again next week as I'm missing it.
Looking to do a volume session on Thursday.
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Friday 07 OCTOBER 2016
Squat:
1x5 bodyweight
1x5 bar
1x5 60kg
1x5 100kg
5x5 130kg
Bench Press:
1x5 bar
1x5 60kg
1x5 95kg
1x4 92.5kg
3x5 80kg
Barbell Curls:
4x8 35kg
Good volume squat session.
The good news is my right RC is fully healed. The bad news I fell heavily on my right elbow during a restraint last night & can't press or row heavy for shit today as the plan was initially 5x5 95kg. Such is life, it's just swelling around the joint so hopefully resume normal pressing service on Monday.
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Monday 10 OCTOBER 2016
Squat:
1x5 bodyweight
1x5 bar
1x5 60kg
1x5 100kg
3x3 147.5kg
1x5 135kg
Bench Press:
1x5 bar
1x5 60kg
4x8 80kg
Bent Over Rows:
1x5 60kg
1x8 80kg
1x4 80kg
Squats felt heavy today but managed the triples with good form.
Kept upper body stuff light as my right elbow is still quite swollen from last week.
Pulled a bloody muscle in my upper abdomen doing light bent over rows so sacked it off as I have work in 2 hours & don't want to exacerbate it.
Getting pissed off with stupid niggly injuries but fingers crossed for a decent total body session on hopefully Thursday.
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18 OCTOBER 2016
Did light bench & biceps last Friday just to keep my upper body ticking over.
Squat:
1x5 bodyweight
1x5 bar
1x5 60kg
1x5 100kg
5x5 130kg
Bench Press:
1x5 bar
1x5 60kg
5x5 92.5kg
Barbell Curls:
4x8 35kg
I've been toiling the past week with an injury in my upper abdomen (muscle strain or something, fuck knows) so was reticent to do anything heavy for fear of exacerbating it.
Was really struggling to get my head in to squatting today, didn't feel overly heavy though just keeping decent form during each set was an effort, worsening my injury playing on my mind I think.
Volume benching went fine, upped it 2.5kg without issue.
Hoping to do a good intensity session on Friday squatting & dead lifting.
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21 OCTOBER 2016
Squat:
1x5 bodyweight
1x5 bar
1x5 60kg
5x5 100kg
Overhead Press:
1x5 bar
4x8 50kg
Barbell Curls:
4x8 32.5kg
Did a quick 30min active recovery session before work as my lower body is still fatigued from Tuesday's session (that'll teach me to take a week off from squatting).
Sunday or Monday now for a decent intensity session heh...
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