11/01/20
SGrip highPull 8x72
Reverse Lunge 2x8x87
GMorn 8x60
G Bridge 8x115
Press-up *
Dips 8x23
DB Pullover 1x25x8
BNP 57x8
DB RD Fly 1x17x8
Towel Pull-ups 7/4/4
DB BOR 2x8x26
Circuit
Last fridays cheat meal Squared away by my partner ā¦ still healthy but ate a lot of calories in one sitting with this
13/1/19
Deadlift
120x5 140x5 155x11 155x5
BOR
75x5 85x3 95x 95x1
Hang Clean
52x5 60x5 70x11 70x5 (need to take out a new set of lungs weeeoooowww)
Bench
70x5 82x5 92x13 92x5
Knees up Pull-up
8/5/4
Circuit
Drilled foot locks last night at Grappling. Real big doms in my hip flexors this morning!
17th Jan weigh in
84.4kg @ 21.8% bf = 66kg (18.4f)
Feel fatter this week, but weighed in with a lower %. Probably physcological as i only train 4x last week instead of my usual 5.
18/1/2020
Front Squat
60x5 68x5 75x5 75x5
First time doing these in about 3 years And squatting in 6months ā¦ jumped in to quick and too low and pulled the hammy a little so didnāt push will redo this programming next week
Body weight Split Squats for a little burn
SG HP
52x5 60x5 70x13 70x5
G Bridge 70x19
Pull-up
80x5 80x5 87x8 87x5
Pull Hang 10sec
Dips
80x5 85x5 95x12 95x5
BNP 60x8
Rev Curl 8x47 15x20
Circuit
20/1/20
Front Squat 5/3/1
60x5 68x5 75x12 75x5 (Quad cramped up this time) kept it conservative hopefully next week we will be good to go balls out
GMorn 8x62
SG HP 5/3/1
60x5 65x3 72x 72x3
G Bridge 72x14
Pull-up 5/3/1
80x5 80x5 90x7 90x3
Pull-up Hold 9s
Dips 5/3/1
80x5 88x3 100x11 100x3
BNP 62x8
Circuit
25/01/20
Trap bar deadlift 5/3/1
127x5 145x3 162x10 162x3
G Bridge 8x120
Bench 5/3/1
77x5 87x3 97x11 97x3 (elbows feeling it from jits)
DB pullover 2x20x8
Hang cleans 5/3/1
60x5 65x3 72x9 72x3 (lungs on fire)
Gmorn 8x65
PBOR 5/3/1
67x5 77x5 87x11 87x5
DB BOR 2x8x24
Rev Curl 17x20
Circuit
27/1/20
Front Squat 5/3/1
62x5 72x3 80x10 80x3 (feel like 1RM strength ceiling is a lot higher but the reps just aināt matching up yet keep cramping up without even pushing)
GMorn 8x65
SG HP 5/3/1
60x5 70x3 77x12 77x1
G Bridge x
Pull-up 5/3/1
80x5 87x3 95x6 95x1
Pull-up hold 9s
Dips 5/3/1
82x5 95x3 105x10 105x1
BNP 65x6
Circuit
1/2/20
Trap bar deadlift 5/3/1
140x5 155x3 172x8 172x1
Rev Lunge 2x8x87
Bench 5/3/1
82x5 92x3 105x7 105x1
DB pullover 20x8
Hang cleans 5/3/1
60x5 70x3 77x5 77x1
GMorn 60x*
PBOR 5/3/1
72x5 82x3 92x9 92x3
DB BOR 2x8x26
Rev Curl 19x20
Circuit
3/2/20
Front Squat 5/3/1
67x5 77x3 87x9 87x1 (no cramp finally , but these fuck me Worse than deadlifts , strength is there but they gas me out for anything +6 reps)
GMorn 8x67
SG HP 5/3/1
60x5 67x5 75x 75x5
G Bridge 75x16
Pull-up 5/3/1
80x5 80x5 88x10 88x5
Pull-up hold 9s
Dips 5/3/1
80x5 85x5 97x12 97x5
BNP 55x12
Date | Weight (KG) | BF % | Lean Mass (KG) | BF (KG) | (Loss/Gain)
8/2/20
Trap bar deadlift 5/3/1
120x5 140x5 157x12 (+2) 157x5
GMorn 8x70
Bench 5/3/1
75x5 87x5 97x12 (+1) 97x5
DB pullover 16x10
Hang cleans 5/3/1
55x5 62x5 70x12 (+1) 70x5
Rev Lunge 2x70x9
PBOR 5/3/1
77x5 87x3 97x7 97x1
DB BOR 2x8x28
Rev Curl 8x47 19x20
Circuit
10/2/20
Front Squat 5/3/1
60x5 70x5 82x10 82x5
G Bridge 82x16
SG HP 5/3/1
65x5 72x3 82x11 82x3
G Mmorn 60x13
Pull-up 5/3/1
80x5 87x3 100x4 100x1
Pull-up hold 10s
Dips 5/3/1
80x5 90x3 102x12 102x3
BNP 57x12
Circuit
Date | Weight (KG) | BF % | Lean Mass (KG) | BF (KG) | (Loss/Gain)
15/2/20
OH RDL 5/3/1
69x5 70x5 80x14 80x5
GMorn 8x72
Bench 5/3/1
80x5 90x3 102x8 102x3
DB pullover 19x10
Hang cleans 5/3/1
60x5 67x3 77x7 77x3
Rev Lunge 77x8x2
PBOR 5/3/1
70x5 80x5 90x12 (+2) 90x5
DB BOR 2x8x30
Changing my training up a little . The volume for my lower back with Grappling was too much and I was feeling beat up 24x7. So reducing volume on that, but going to replace it with higher volume upper body work with slightly less intensity so my elbow doesnāt flair up . See where that goes than adapt and press on
