update - just spent this last week finishing my dissertation, a id now rather cut my fingers off than type biodiversity again.
i have rather ballooned up in weight and BF% due to focus on writing and no training, and i have discovered 150g+ of carbs a day does not a svelte me make.
starting again tomorrow, DJs one lift a day, same as i did a few months ago. I WILL push my prowler after every session!
5x7 OHP 60/62.5/65/60/62.5/66.5kg
Prowler sprints, grass, +50lbs 40yrds x5
not much time today, still managed to nearly blackout
Fucking awesome man, I just started sled dragging today. It kills.
i could have ran until i fell over, wouldnt have come close to that prowler flu
friday- bbrows 7x5 100-105kg rubbish, couldnt get any feeling, forearms kept cramping up
have restarted this cycle, shouldnt have jumped back in after 2 weeks of feverish study and my diet has been absolute crap the past three weeks.
7x5 OHP: 58.5/61.5/63.5/66.5/60/62.5/67.5kg - real good reps, no stiffness
rest-pause OHP: 50kg x15 reps - too light
60kg 7/3 - too heavy
rear delts
another lackluster back day. Im trying to train it like a BB and focusing on the contraction and strecth, because there aint no prizes for the heaviest BBrow and its the day before deadlifts - which i dont want to compromise. the problem is that my bracialis keeps cramping up at the moment, which is limiting the weight and actual feeling in the desired muscle groups.
i ended up doing any and every back exercise possible in my gym and some curls for 45mins, then did 40yrd x5 prowler sprints
Well, today was to be expected after two weeks of feverish study no lowerbody work. i spent an extra half hour on the warmup and i was still tight and stiff - mainly hips and groin.
Deadlifts - worked up to 170kg x5 before i started losing form. Luckily, it only felt heavy in the posterior chain, not hands - this means my CNS is fine, just that i have lost strength after 2 weeks.
Box squats - alternating powerlifting and olympic form, kept at 60kg 6x10, then worked up to 100kg x5. Again, hips, groin and general disuse of the muscles, but no knee/back pain etc-good. kept my eyes closed during the sets so i could ‘feel’ it rather than relying on the mirror.
Ab/Aducctor machines x lots
yesterday: INcline 5x5 70kg/cable flyes - irraated the hell out of my shoulders for some reason
dips and JM press
Today: BBrow (close overhand) 90kg 5x5/HS row 5x5
BB 1 hand row 55kg 5x5/pulldowns 100kg 5x8
rear delt work
curls - did the deadlift to curl thing from yesterdays article, worked really well
toady was a good session, cant wait for squats tomorrow
Hows the exams man?
Im crammig like a bastard myself atm.
No exams, just coursework.
Todays training was a gift from the gods, hadnt had such a good session in ages.
Back squat 5x5 130/140/150/160/170kg, 180kg x3, 190kg x1 and 200kg x1 - excellent, not a pr but not bad after a month of no real squatting.
Front squat x5 60/80/100/110/120/100kg good
Goodmornings 3x10 60kg and leg curls for lots
Legpress 205kg x20
sounds good! Let’s race!
God Damn man-flu! has completly killed me on the day i was gonna start my summer training. dammit.
heres the plan anyways:
Push1/Pull1/Legs1/rest/Push2/Pull2/legs2
DJ one lift a day loading parametres
Push: OHP/Incline, Push press/DB incline, heavy tricep movement (dips/DBfloor press/JM press), shoulder iso, rear delts
Pull: BBrows, neutral pullups(at home), 1 handed bbrows, rear delts, heavy BB curls
Legs: Dead/Squat, Zercher/Front, Goodmorning+legcurl, top half dead for reps
Also, im going to attack conditioning like i attack weights, after every seesion, push prowler or hill sprint. in the evenings if im in and havnt done manual labour that day - Tabata something eg KB snatches, swings, sledgehammer, pushups
still ill
finally got back into the gym today, but not the nutrition so it wasnt as good as it could have been.
OHP 70kg 11 singles, 20s rest between each one- really boring
RP ohp 50kg 10/3/2/2
rear delts
Somehow, all this took nearly two hours. feel pretty weak, everything feels like it has atrophied into nothingness
Back: BBrow 5x10 80-90kg
1 hand BBrow 40kg 5x10
curlz
calves - actually cramping in the unresponsive inner part tonight!
Monday 23rd
AM: Deads, worked up to 180kg x6 - a pr i believe
squats 5x10, 100/110/120/130/140kg brutal
PM: Incline x3, 60/65/70/75/80/85/90/85kg, 60kg x8 - good
DB bench, worked up to 35kg for reps, but getting the DBs into position was a greater challenge, must practise
Floor press 70kg 7/6/10
fun day
Back
BBrows 510 81.5kg-91.5kg
1handed bbrows 5x10 41.5kg - easy, wasnt even resting the other hand on a bench, got some ab work in
curlz
Using CTs progression that he posted up on the livespill
Deads: 160kg 3x3, 170kg 3x3, 180kg 3x3 - fun, felt like i did both heavy and high rep
Back squat 5x10 ramped 102/112/122/132/142.5kg beastly last set
calves 3x12, painfull
reverse hypers
Incline press 60kg 3x3, 70kg 3x3, 80kg 3x3
5x10 50/52/55/57/60
tricep stuff
KB snatch 25kg 3x10
rear delts