Work for today:
Bench:
5 x 5 @ 75kg
Incline bench:
3 x 12 @ 60kg
Shoulders and triceps: some
Notes:
- Super sore today, for some reason. Maybe dehydration.
4 Likes
Did this again.
4 Likes
Work for today:
Pull ups: lots
Chest supported row: some
Face pulls: some
Biceps: some
Notes:
- This was a fucking battle today. Not sure if it was good work, but it was work.
5 Likes
Work for today:
Bench:
3 x 5 @ 77.5kg
2 x 5 @ 80kg
Incline bench:
3 x 12 @ 60kg
Cable flys: some
Notes:
- Everything was working against me today, time wise, so decided to call an audible, do mostly chest today and go back in for shoulders/triceps tomorrow.
- Weights moved really well, after the shit show yesterday, went over prescribed weights for the last 2 sets because the first 3 felt too easy.
7 Likes
Work for today:
Bench:
5 x 5 @ 80kg
Machine Incline press: some
Cable lateral: lots
Notes:
- Work caught up to me yesterday so tried to catch up today. Not bad for 25mins work.
- Bench just flew today, would have added more weight if i had time.
- Incline machine was shite, just hitting pure front delt, which wasnāt the goal. It was free though, so thereās that.
4 Likes
Work for today:
Bench:
5 x 5 @ 80kg
Smith incline press:
Some
Smith JM press:
Some
Lateral raises: some
Lateral raise drop set (cable lateral to db lateral to upright row to unweighted lateral)
Notes:
- Bench moved well again, grip felt slightly off though, felt slightly narrow grip. Might be getting in my own head too much.
- I realised today how much i enjoy this style of training: one big compound lift following a basic progression scheme, followed by variable accessories to build some muscle. It seems to be something i consistently come back to and never seems to disappoint. Probably should lean into this and just accept it instead of forcing myself into other styles because thatās what all the cool kids do.
8 Likes
Work for today:
Bench:
3 x 5 @ 80kg
2 x 5 @ 82.5kg
Incline machine press: some
Cable laterals: some
Cable overhead triceps thingies: some
Notes:
- Bad pressing day, felt really weak.
- Busiest iāve ever seen the gym, so accessories were just whatever was free. Another benefit of only having solid plans for the main movement. This session would likely have been well over an hour if I had to wait for specific stuff.
6 Likes
Still pretending to have an ankle injury, or is this just a transparent ploy to get out of leg day?
2 Likes
The ankle is better, but bodyweight squats still hurt. Probably not any reason i couldnāt be doing any kind of deadlifting or something though, except i donāt want to.
2 Likes
Work for today:
Bench:
2 x 5 @ 80kg
3 x 5 @ 82.5kg
Incline smith bench: some
Incline smith JM press: some
Lateral raise machine: some
Cable chest fly: some
Cable lateral/db lateral/db upright row superset: some
Notes:
- Weights felt heavy again. Might be an early morning thing
7 Likes
Work for today:
4 hours bouldering
Donāt call it a come back. It was nice to be back to it though. Ankle is still pretty painful, and twice the size of the other one. Just avoided any movements that hurt and made sure i didnāt climb anything i wasnāt confident i could finish without falling.
5 Likes
Work for today:
Bench:
8 x 5 @ 70kg
Lateral raises: lots
Triceps work: lots
Notes:
- Ankle feeling pretty bad today, will probably have to chill out a bit climbing for a bit
- Started the program @j4gga2 recommended, or at least the version that doesnāt involve reading the ebook. Worked back from a goal of 12 x 3 @ 90kg, which i think is achievable but ambitious. A single set of 3 x 90kg was pretty close to a max effort a few weeks ago.
- Gym was obcenely busy this morning, so i had to just jump on any equipment i could find to get accessories done and rapid fire whatever work i could on them.
8 Likes
How good is the 8x5 pumpš¤¤
1 Like
Honestly, better than i thought considering how light the weights were. Nearly jacked it in after the first 4 sets, but glad i stuck it out.
I usually do 2/3 bench sessions a week, would you just run through the progression every session, or find a different approach for the second session of the week?
I think either would work. I often program a āheavyā day working up to some hard sets of 2-5, and a āvolumeā day using the 8x5 etc
If you wanted to do the 8x5 each session, Iād look to make a really small load progression session-to-session
2 Likes
Work for today:
Hack squat: some
Pull ups: some
Single arm rows: some
Single arm pull down: some
Single arm curls: some
Notes:
- Fucked something up in my forearms on the first set of pull ups. Honestly pretty embarrassing. Managed to massage a bit of life into the right one, enough to get a one armed workout in, but the ledt was a write off.
- Also tried a variety of lower body stuff to see whatās fair game and what isnāt. I can do some hack squat work, if iām careful about foot placement to avoid much ankle flexion.
- Pretty shit session all round, to be honest.
4 Likes
Yeah but you showed up, a shit session is better than nothing at all.
4 Likes
I donāt think i got weaker, so thats a win.
1 Like
Might make this my new log title
2 Likes
@Cyrrex i prefer āWorlds Strongest Hobbitā
Work for today:
Bench:
8 x 5 @ 75kg
Incline Smith bench: some
Incline smith JM press: some
Cable lateral raise: some
Cable chest flies: some
Diamond push ups to failure (not very many)
Notes:
- Weights felt ok today
- Pump was basically non-existent, even though i was trying pretty hard. Probably a nutrition thing, rather than an effort thing.
5 Likes