A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 15kg - really like these, my upper chest needs filling out
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 15kg
B1 3 Way Raise 3 x 15 x 5kg
B2 Incline Hammer Rows 15 x 20kg, 2 x 15 x 18.75kg - unbalanced DB as I only needed a tiny amount (1.25kg) off
C1 DB Preacher Curl 2 x 15 x 15kg
C2 OH 1 Arm DB Ext 15 x 10kg, 15 x 12.5kg
Abs 3.5 mins
Other than the first set of DB extensions being too easy I think I judged the weight I could handle pretty accurately. Incline press was my favourite part of that, high rep was good, and preacher curls I did unilaterally as I had to use the back of my bench to lean on and it’s pretty narrow. I ache a lot from the leg stuff yesterday, very tender when sitting down.
Hang Power Clean & Jerk - 3 x 10 x 40kg, 8 x 45kg, 8 x 47.5kg
Working me too much aerobically so I dropped the reps down and increased the weight slightly to provide some resistance.
Nov 18
Back Squat - 4 x 110kg, 4 x 115kg, 4 x 4 x 117.5kg
Deadlift 8 x 115kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raise 5 x 8
Calf Raises 5 x 10 x 50kg
Abs 4 mins
I tried an explosive jump to wam me up between sets of squats and I felt my calf go, a quick internet search and I think I already had a grade 2 strain from rugby. The impact bruising threw me off a bit but the main swelling and the ‘tracking’ of the bruising down the back of my calf are exactly like the pictures of a grade 2. It says 4-6 weeks but I was able to use it without pain late last week and I did some weighted raises today to get the fibres going in the right direction. The only setback could be the minor extra pull from jumping. Not sure if it’s safe for rugby, will run on it friday morning and make a judgement then.
The session itself was better than last week, I squatted with more conviction and didn’t panic at the harder reps. I was going to go up by 5kg on deadlift but the 8 rep was hard and I couldn’t see me holding form as it progressed so i dropped back to last week’s weight.
The front of my calf is still banged up from rugby so once that settles down I can assess it properly. Also have bruising around my heel and foot which I didn’t notice before.
Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg, 5 x 92.5kg
Pendlay Rows 6 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Bicep Curls 3 x 5 x 40kg
Abs 3.5 mins
The first 1RM attempt at bench was a very slow grind, increased the rest from 3 to 4 mins and the other efforts were much smoother. I feel so good and it’s only week 2. I think this is 29 heavy sets which I wouldn’t normally try in a single session. I need a spotter if i’m going to go heavier on bench next week.
Just as horrible as last week. The SLRDL was perhaps a bit light but I can feel my lower back as it’s 72 reps within about 6 minutes. I had to lie on the floor after split squat and writhe around, really good to have sessions that push me way out my comfort zone. Calf still feels odd, not sure if I should be stretching a strain but it just feels ridiculously tight rather than injured. Abs to finish.
We used to do plyo jumps before our speed sessions and I did write them in now and again, 5 jumps from a seated position (no stretch reflex) 5 counter-movement jumps and 5 “jump-jumps” where you try to be reactive. I always wondered about the correlation to sprinting performance and in the past i’ve used broad jumps in my training as those seem more specific.
In terms of injury I think as long as you’ve warmed up like you would for weights or running, and do a set at 80% of the height you want to achieve, then just try and repeat your 95% height for a few reps rather than trying some absolute max. as banging your shins if you fail can be in the back of your mind when you jump.
Nov 21
A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 20kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 20kg
Incline Hammer Rows 3 x 15 x 20kg
3 Way Raise 3 x 15 x 5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Abs 3.5 mins
Excellent session, increased the weight on anything that wasn’t tough last week and got a solid workout in today. I can probably go heavier on DB Press just need to figure out how to get into position with as little effort as possible. My calf still aches so i’m missing rugby on Saturday, will try to jog on it on Sunday and see how fast I can go on it.
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 127.5kg
SL Hip Raise 5 x 8
Abs 4 mins
Didn’t have the best weekend, poor nutrition as I worked a long shift on Saturday and was out the house all of Sunday. My squats were strong and I could’ve done more but decided to just make sure I did 6 sets at the same weight. Deadlifts were easy too, I increased the final set by a little bit. Took calf raises out again, my leg isn’t healing much so i’m going to spend today and tomorrow resting it at all times and massaging it a few times a day.
Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 2 x 1 x 112.5kg PB, 1 x 110kg, 1 x 105kg (thought it was 95kg!)
Pendlay Rows 6 x 3 x 70kg - can go heavier
A1 - OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 40kg
B2 - Skull Crushers 3 x 5 x 40kg
Abs 3.5 mins
Happy to get a PB in Bench. I’ve repped 107.5kg and 110kg before but never attempted more. Didn’t risk the 3rd one as I was struggling on the 2nd one. I forgot i’d swtiched my 10’s for 15’s and set up thinking I was doing 95kg for 5 and ended up lifting 105kg. It tired me out so much I didn’t bother with the final set. The other exercises were all a little bit easy and I could add a few kg to everything, I know the 112.5kg took a lot out of me so I didn’t increase anything today.
Bench Press 1 x 112.5kg video should be below, this is attempt 2 - first one was faster but the bar was a little tilted as my right arm is weaker.
Monday to Thursday is from Blending Size and Strength V2.0, some substitution of exercises as I work out at home. It’s two heavy low rep days (1 upper 1 lower) and two lighter high rep days. Then I have been doing the Oly lifts over the weekend but keeping it light and fast. I’d recommend it to anyone else who’s been lulling around in the 8-12 rep range for too long, noticing immediate changes in body composition.
Nov 27
SLRDL 3 x 12 x 50kg
RLESS 25 x 42.5kg, 20 x 45kg, 15 x 47.5kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 6.25kg
Supine Leg Raises 3 x 20
This felt HARDER than last week, my legs are just swimming in lactic and I needed ten minutes after the split squats. Absolutely horrible session, I can barely walk. Increased split squats and crunches. I was dreading it the second I woke up but once I get going I put my all into it knowing it’s a 45 minute window in my whole week to really push myself.
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 17 x 22.5kg - couldn’t make 20 on the final set
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Increased the chest press and wasn’t too phased by the first two sets but I got fatigued quite early on in the final set and couldn’t get the last reps out. I slowed down the eccentric for 3 way raise and that was tough, and I skipped abs on purpose as I have ab & calf doms this morning.
Missinglink - i’m in season, have played 4-5 games but strained my calf a few weeks ago so I can’t run but I can still lift heavy.
Dec 2
Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 2 x 4 x 120kg
Deadlift 8 x 112.5kg, 6 x 120kg, 4 x 127.5kg, 2 x 135kg
GHR 5 x 5
Calf Raises 5 x 7 x 60kg
Abs 3 mins
Enjoyed that session, my strength is coming back to me and I was more comfortable at 122kg this week than I was at 117kg last week. Should really be doing 130kg+ though. Hip raises weren’t amazing so I took them out in favour of GHR-style lowering with heels under the bar. Put calf raises back in, they’re still sore form Thursday but I think my injury has mostly healed.
Increased the weight so I need some level of focus to do the snatch portion. Still snatching from a hang, not sure when to progress to off the floor, think I should work on a full snatch as this is a power snatch.
Dec 3
Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 1 x 115kg PB, 0 x 120kg, 0 x 117.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 57.5kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crusher 3 x 5 x 42.5kg
Would have been a perfect session if i’d gone for 117.5kg on the second 1RM and then dropped back down to 115kg for the final lift, as I felt i’d have got both of those. As it is I did PB at 115kg, my friend spotted me and said that my right arm was playing catch up off my chest. I got 120kg off my chest and my sticking point seems to be at 90 degrees. I’m tempted to do a little extra work on the mid-RoM if it continues but to PB twice in two sessions is enough for me. I increased the weight in all the other exercises and having a training partner pushed me that extra 5% to exhaustion.
Increased the split squat and found it quite bad but I forced myself to do as many reps as I can with as little break in between. The rest of the session took a while as my legs needed recovery time. Abs were tough.
Dec 5
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 18 x 22.5kg - one more rep than last time
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
I can probably increase the DB extension, it didn’t phase me much. Found the 3 way raise a lot harder than before, ended up stopping every 3-4 reps for the last sets - possibly because I didn’t rest after the chest press and rows. I am loving the intensity that these sessions bring out of me and my arms are noticeably bigger after 3-4 weeks of the 12 week program.
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 2 x 1 x 115kg =PB, 1 x 110kg, 3 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg - some push pressing going on but the program allows for that
A2 Pullups 5 x 5 - slow eccentric
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kg
Good session given that I didn’t get much sleep over the weekend, Saturday I worked from 6.30am to 4am. Nutrition wasn’t good either, had quality food just not enough of it, think I had breakfast & one other meal on Sat & Sun. 115kg was incredibly slow on the way up and I think my bum may have started to leave the bench on the second 1RM. I think the focus should be on repeating the PB’s as many times as I can to get comfortable with that weight rather than trying one all out effort and not being able to complete the rest of the sets.
That was tough but probably the easiest i’ve found this session so far. I’m adjusting to the lactic demands of high rep work and was able to increase the weight on a few exercises without feeling an overwhelming lactic build up. I did the two ab exercises as a sueprset with 30 secs rest, very hard to do. I’m going to make sure I run on Friday as i’ve meant to do it a few times and not made time when the day comes. It’s probably going to be some interval work to work on my rugby fitness, possibly 40 run 20 walk.
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg - almost 20 reps…
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg - very tough
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg - feel more stress on the elbow joint with increased weight but had adjusted by the second set
Thought I had the final rep of chest press but I got a straining sensation across my pec and down the left side of my neck so I had to bail out halfway up. Everything else was as hard as I expected it to be and I increased the DB extensions which were a good finish to the session.
Tested the calf out on grass and did a steady state run with my friend. I struggled massively in the first half mile and was feeling my rotator cuff, right hip flexor and left calf, then it all dissipated after 15 mins. We were planning to run a half marathon on xmas morning (bit of a tradition to cycle it but so muddy last year that running would’ve been easier).
Dec 16
Run 7.2 miles (66 mins)
Much better this time out. Was fine to 5 miles then my quads were really feeling the pounding from the footpath. I was switching between grass and concrete path but it was too slippery to be on the grass too much. I thought i’d struggle much more than I have done. I’m torn between doing a 90 minute run and just calling it a day there and going back to my normal training. I’m moving my heavy leg day to Friday and doing my other sessions as normal, then i’m having an easy week over xmas where i’ll try to do some circuit work to keep me active, then start my normal week from 30th Dec and bring back my sprints (and Rugby!!).