Woke up with a satisfying feeling of sore upper back and quads, quick fire rounds of swings and push ups was just the tonic:
A) 32kg swings pyramid:
10 - 15 - 20 - 25 - 20 - 15 - 10
SS with
B) Push ups to failure
Under 12 minutes, over 11, should really set a stop watch. Conditioning is shot, like to think I can get this in 10:00, or at least close to, with the number of push ups matching the swings.
Donating blood this afternoon, hoping it won’t derail tomorrow’s lifting.
14/12/22 Week 3 Day 2
Press
40x9 9 6+3rp
SS with chin ups
BWx3x7
Squat
100x10
90x12
HS Pullover Machine
40x20
Laying Ham Curls
35x10 17
Dips
BWx12
10x6+2rp
BWx2x8
DB Rows
42x3x10
BB Curls
25x33
Took a 5kg jump from Monday and went in at 100kg on the squat, a little ambitious and it crushed me. On a positive note, it was my legs, not lower back, that gave way. And it’s a big PR.
Rest pause on last set of press to get 9 reps in, likewise weighted set of dips to hit 8.
Ham curls in place of RDL because I felt like burning up the hamstrings and I’m getting swings in for the hinge movement.
Work is throwing me a curveball, so thinking Friday I’ll hit upper body, with a light squat or prowler work for the legs and lungs, and put the main programed squat work back to Sunday. I’ll then pick up the full body approach again next week Wednesday.
16/12/22 Wk 3 Day 3
Press
45x10
Chin ups
10x6 BWx6
Squat
100x11
HS Pullover Machine
40x25
RDL
65x12
Leg ext
35x25
Dips
15x7 BWx10
DB Bench
32x9
BB Curls
30x12
Pushed for time, rattled through this in 45 mins, fasted, which was a first for me (lifting anyway).
JP FB A
Bench
85x6
Chin ups
10x6
High Incline Smith Machine Press
50x12
Dips
10x9
BWx8
Plate shrugs
20x12
Pushdowns
26x15
BB Curls
30x12
Leg press close stance
3ppsx18
Laying ham curls
35x22
Leg ext
37.5x25
Calf raises
45x20
HKR
x12
FB JP B
Trap Bar RDL
110x10
Trap Bar Shrugs
60x12
Squat
105x6
DB BSS
27x10+10sec iso hold + bwx10 dropset
DB Incline Bench
22x16
DB Chest Support Row
20x10+5 rest pause
DB Lat Raises
8x15
Chin ups
BWx2x5
EZ Bar Overhead Tri Ext
20x12
EZ Bar Curls
30x10
Single arm cable pushdowns
Did them
JP FB C
Seated Smith Machine OHP
80x3 70x4+2 RP
NG Chin Ups
10x6 BWx7
Dips
15x6 10x5
DB Flat Chest Press
30x10
Hammer Smith Low Row
100x6
DB Curls
16x10
Rope push down
29x10
Hack squat
80x22
Seated leg curls
35x25
Leg ext
42x25
Gym was busy, couldn’t get a platform for overhead pressing in the 70 mins I was there. Figured I’d take the opportunity to eliminate lower back out of the equation and use the smith machine, completely misjudged the weight, even though warm ups were fine.
Never felt my traps before, but definitely a sign I worked them 48 hours ago. Might just get that yoked look one day…
On another note, moving house in January to a place with a garage, days like this I’d love my own set up.
JP FB D
Trap Bar RDL
110x8
Squat
110x1 120x1 105x7
Leg ext
52x12 46x6 40x6 dropset
Dips
BWx15 (big rep pr at bodyweight)
Hammer Smith decline press
70x10+5rp
DB Rows
40x15
Upright rows
20x15
ss with
DB Lat raises
6x20
Pushdowns
29x12
Cable Curls
14x20
Calf raises
45x20
Squats felt like trash earlier in the week, extra warm up sets paid off, a solid 7.
Like the day on day off, one all out set full body approach. Feels like a heck of a lot of exercises and fluff, but traps, calves and arms never felt like this the 24 hours following a session. 6-8 weeks of this should set me up nicely for a change of pace and 5/3/1 approach.
Gym opening hours weren’t in my favour due to work yesterday, but got on the ski erg to get some blood moving. 4x1000m ave 4:10 a set, 2:1 work to rest ratio.
Conditioning is shot at the minute, need to pick it up. Got lazy with it, no excuses, the ex runner in me always needed a competition to get me dialed in, without it I just lose focus.
Lifting after work tonight.
JP FB A
Bench
90x2 85x5
Pull ups
BW+10x7 BWx5
Dips
BW+15x9
Plate shrugs
20x20
High Incline DB Press
24x9
Pushdowns
29x15
BB Curls
30x12+3
Leg press
160x23
Laying ham curls
35x25
Leg ext
42x25
Calf raises
45x25
Hanging knee raises x15
1 less rep on bench than last week, but definitely cleaner reps, happy with a strong 5 than grinding any ugly extra reps. Double at 90 felt solid too, so room for progress. Dips felt good also.
Smith machine in constant use so switched for dumbbell presses which was a blessing really, think I prefer them as forever faffing with set up on a smith machine.
Ski erg 3x1500m / 2:00 @ 6:15 a piece
Hands are in bits, I don’t know how people manage long stints on these. 74 push ups (broken) and laying leg raises to finish. Never failed a push up but this was a close and shameful close call…
JP FB B
Trap Bar RDL
110x10
Trap Bar Shrugs
65x10
Squat
105x7
80x10
Chin ups
BWx10
DB BSS
30x15
DB Incline press
22x12+5+4rp
High Seated Row
80x15 + few partials
DB Lat Raises
8 6 4 2x8 dropset
EZ Bar Overhead Tri ext
25x12
EZ Bar curls
30x12
Rope pushdowns
29x12
Leg work left me pretty spent going in to upper body work. Solid 7 on back squats, happy to call it there than grind out any more. Slow progress is better than no progress…
31/12/22 P FB C
Smith Machine Seated OHP
60x9
Chin ups
BW+10x8
Dips
BW+15x8 BWx7
DB Flat Bench Press
32x9
HS Low Row Machine
100x8+few partials
DB Curls
16x12
Pushdowns
32x12
Hack Squat
80x25
Seated Ham Curls
37.5x20
Leg extensions
45x25
Calf raises
45x25+10rp
Absolutely wrecked, home from night shift at 05:15, at gym for 08:00 before the Saturday lunchtime madness. Fuelled by caffeine, adrenaline and ignorance… And a John Meadows video which encouraged a slight change in set up to my smith machine press, hence the lighter weight.
On another note, a 9minute mile paced 5k jog yesterday, reintroducing some steady state stuff on off days.
01/01/23
3mile run @ 8:15/mi
02/01/23
JP FB D
TB RDL
115x6
Squat
105x8 85x10
Leg ext
56x15
Hammer Smith Decline Machine
70x20
Dips
BWx10+3+3+2+2
DB Rows
40x20
Upright Rows
25x15
DB Lat Raises
8x15
Pushdowns
32x12
Cable Curls
18x15
03/11
8 light trail miles in the legs, in the pouring rain, body probably didn’t need it but mind certainly did
04/11
JP FB A
Bench
85x5 75x8
Pull ups
BW+10x7 BWx6
Dips
BW+15x5+2
BWx10
Plate shrugs
20x25
DB High Incline Press
26x7 20x10
BB Curls
30x15
Rope pushdowns
29x12
Leg ext
42x30
Laying ham Curls
35x25
Leg press
160x15 120x10 80x10
Wasn’t my night tonight, easy to point at yesterday’s run, but I shouldn’t have felt like this (counted 8 meals between the two sessions so definitely not lacking food). Numbers may have been set too high in the first week of this and I’ve not left much room to progress.
Been six weeks of full body and “maxing out”, (few weeks of keys to progress prior to me logging), I either need a few days off lifting or a change of pace with something more structured, and not 11 exercises in a session. My bench hasn’t moved in weeks, I miss pressing, and want to pull a bar off the floor.
By pressing do you mean overhead press? Why cant you have that as your shoulder compound?
Just an observation, but could the over warm up set you are doing before your main set be the issue with lack of bench progress?
Overhead yes, l’ll look to switch it back in, I’ll see this third week through and shift things around a little. I only used an over warm up once, didn’t do it again for that reason, I hit a single at 80. So above, 85 is my working weight, did a back off out of frustration more than anything (likewise leg press to get the reps in). I’ll scale it back and work back up next week.
On another note, I tend not to lift on an evening, I’m up at 4:00 and home anything over 13 hours later if I’m on days, I should just take these (typically two) days for some conditioning to tick over. Speaking of, how are you finding the rubber atlas stones/balls? I see your UK based, they don’t come cheap but I’m considering a pair (or one at a time!)
Oh sorry i see that now, i do find that being at the lower end of the rep range is much more hit and miss and is much slower to progress. With bench i started at 9 reps the first session and added 0.5kg a side each session. If i still hit 9 with the added 0.5kg i went up another 0.5kg next time, if i dropped down to 8 reps i stayed until it was a 9 reps then repeated. It seems like really slow progress but it adds up!
The balls are great. Allows me to have multiple weights that i can store outside without getting soggy, and ive bumped my sand bag up to 90kg (which in all honesty is mostly used as a lat pull down seat)
I got them for £80 for both on facebook market place, heavier ones dont come up often but its worth keeping a look out.
Carrying stuff is an awsome conditioning tool, i find its a little too high impact to be doing along side the jp routine though.
I’m figuring that out now I think, won’t hurt to dial it back and start at the higher end of the target rep range…
Never thought to look on market place for the balls, I’ll take a look. I can appreciate it’s hard on the body to go heavy running this routine on a day on day off approach, I’m finding recovery at a premium as it is.
JP FB B
Squat
105x10
TB RDL
115x7
TB Shrugs
65x15
Chin ups
BWx11
DB Bulgarian Split Squat
32x15
DB Incline Press
22x15
High Row machine
80x20
Overhead Tri Ext
25x12
EZ Bar curls
30x15
Rope pushdowns
Did them
DB Lat Raises
6x20
Much better day, lower body responding well to this.
