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Thank you! It’s taken a while but I’ve found something that works with the limited time presently available.Originally Posted by notacrossfitter
Tuesday, 15 October 2024
- Front Squats: 110x4, 115x4, 105x4x3
- Press: 51x5x5 (add +1kg)
- CG Bench: 63x8x3 55x10 (add +1kg)
- Seated Cable Row: 81 x (8, 6, 5)
- Leg Extensions: 45x20x2 (add +5kg).
Starting to push the Front Squat intensity up, the weight moved pretty well and the technique appears to have held together.
Was nice to add weight on the CG Bench and still gain a rep too.
Mentally wasn’t up for Bulgarian Split Squats tonight, did some leg extensions instead.
Front Squat: Road to 140: Front Squats Week 21 - YouTube
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Wednesday, 16 October 2024
- RDLs: 100x8, 80x12
- Incline DB Curls: 10x20x2
- Cable Overhead Ext: 12.50 x (20, 16)
- Lat Pulldowns: 60 x (16, 10)
- 7-minute Ab AMRAP.
Got in a short GPP workout during my work lunch break today. Won't get these in very often but am thankful for it. The bars at the gym were shocking, I definitely need to bring my straps next time.
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Saturday, 19 October 2024
- Back Squat: 110 x 6 x 4 (add +2.5kg)
- Press: 57 x 3 x 3 (add +1kg)
- DB Shoulder Press: 20 x (10, 10, 8, 7)
- Chin Ups: BW+11 x (8, 7, 5)
- IYT Raises: 5 x (15, 12, 10)
- DB Step Ups: 30 x 15 x 2.
Good quality session. Will move to +2.5kg per week on the back squats now.
Member
Tuesday, 22 October 2024
- Front Squats: 112x3, 120x3, 108x4x3
- Press: 52x5x5!!
- CG Bench: 64x8x3 55x11 (add +1kg)
- Seated Cable Row: 81x8x2
- Leg Extensions: 50x20x2 (add +5kg).
Front Squats went well despite the intensity continuing to increase.
Very happy with the Press volume, adding load without losing reps is very satisfying.
Front Squat top set: Road to 140: Front Squats Week 22 - YouTube
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Thursday, 24 October 2024
- RDLs: 120x8, 100x12
- Incline DB Curls: 14x15x3
- Cable Overhead Ext: 20x15x3
- Lat Pulldowns: 60 x 7-minute AMRAP
- Decline Sit Ups: BW+10kg x 7-minute Ab AMRAP.
I'm finding I am very fatigued for the lat pulldowns, I doubt that's from the RDLs and probably a handover from the Seated Cable Rows on Tuesday - might just switch the movement for some rear delt work since two heavy upper back sessions per week is probably sufficient anyway.
Member
Saturday, 19 October 2024
- Back Squat: 113 x 6 x 4 (add +2.5kg)
- Press: 58 x 3 x 3 (add +1kg)
- DB Shoulder Press: 20 x (10, 10, 7, 6)
- Chin Ups: BW+11 x (8, 8, 6) (+1kg)
- IYT Raises: 6 x (10, 9, 8)
- DB Step Ups: 32 x 15 x 2.
Another good week. Squats starting to feel challenging so am glad I moved to smaller increment jumps. Press was very challenging so I'll move to 3x2 next week and keep the weight increasing, while this is a drop in volume that should be picked up in more reps on the DB Shoulder Press.
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Tuesday, 29 October 2024
- Front Squats: 116x2, 123x2, 110x4x3
- Press: 53x5x5!!
- CG Bench: 65x(8, 8, 7) 55x10 (add +1kg)
- Machine Row: 87.5x8, 65x14
- Leg Extensions: 55x20x2 (add +5kg).
Was a bit short on time and the gym was busy so needed to make some substitutions but everything went well enough. Nice to see the Press continuing to progress week after week, I'm a bit surprised honestly.
Front Squat: Road to 140: Front Squats Week 22 - YouTube
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