Squat
145kg x 8 (5-9 target)
125kg x 8 (10-12 target)
BB RDL
105kg x 7 (5-9 target)
85kg x 11 (10-12 target)
Laying leg raises
x 13
x 12
x 8
7
Glute rehab
increased reps from last week. its feeling better and engaging more when i move but still shakes a lot when i tense it.
Leg extensions - I missed these. Was super tired and have rugby training tonight so din’t want to push myself.
Still feeling rubbish and tired after the weekend, had a really long day working in London yesterday and i’ve definitely been burning the candle at both ends. I don’t think i’ll made any progress this week but that’s my own fault. My main lifts so far this week have dropped a little and i’m feeling knackered and fatigued so rest is needed but i won’t even get that until Thursday night.
I can’t moan its my own fault but i will be back on track by the end of the week.
BB Incline Press
72.5kg x 6 (5-9 target) - Form was a real mess and i think it hurt my muscle under my pec
62.5kg x 11 (10-12 target)
HS seated row
42kg each side x 9 (5-9 target)
37kg each side x 12 (10-12 target)
Weighted Dips
20kg x 8 (5-9 target)
10kg x 10 (10-12 target)
HS pullover machine
42kg each side x 9 (5-9 target)
37kg each side x 12 (10-12 target)
DB Upward Row
20kg DBs x 9 (5-9 target)
18kg DBs x 12 (10-12 target)
Cable Curls
7 weight x 8 (6-8 target)
6 weight x 12 (10-12 target)
OH Cable extension
7 weight x 6 (6-8 target)
6 weight x 12 (10-12 target)
Hammer rope curls - pump reps
9 weight
x 14
x 14
x 12
Cross body tricep extensions pump reps
3 weight
x 20
x 20
x 20
I thought i took each set to failure but each time i managed to push those extra reps out, very odd.
Mostly a good session although i think i might have pulled the muscle thats under your pec and to your side. When i set up on the BB inline my first top set, i unloaded the bar and was leaning left for some reason and took all the weight on my left. I corrected but it hurts. Hopefully nothing too serious as i’m playing rugby on Saturday.
I’m adding reps on the back stuff nicely but only the extra rep per session on the chest stuff. As long as i progress i don’t really mind but i want to really give this JP style a good go before i move to another programme after this 6 week block is up. I’ve loved it though and will 100% be back on JP style training.
As i’m playing rugby this morning i’ve been very grown up and done an hour pre-hab session taking advice from Axe rugby on youtube (his rugby stuff is brilliant).
It was a great ankle, hip, glute, shoulder session really. I actually really enjoyed it. Made me realise that i probably need to add in the side plank with leg raise into my normal leg sessions. I couldn’t even get one clean rep of these and i think this links into my weak glute on the right side.
Anyway its friday and nearly the weekend so i’m happy with that.
Saw a video the other day with Rauno Heinla the other day and he says side bridge is the only core exercise he does. If it is good enough for one of the strongest deadlifters in the world then it can’t be wrong.
DB flat press
42kg DBs x 7 (5-9 target)
38kg DBs x 10 (10-12 target)
Cable seated row
84kg x 9 (5-9 target)
77kg x 12 (10-12 target)
HS incline press
40kg each side x 9 (5-9 target)
35kg each side x 12 (10-12 target)
Lat pull down
77kg x 7 (5-9 target)
70kg x 10 (10-12 target)
DB lat raises
10kg DBs x 10 (10-15 target)
10kg DBs x 10 (10-15 target)
DB curls
18kg DBs x 7 (6-8 target)
16kg DBs x 8 (10-12 target)
DB French press
20kg DBs x 6 (6-8 target)
18kg DBs x 7 (10-12 target)
Pump Curls
x 20
x 15
x 15
Metal bar pushdowns -pump set
x 20
x 20
x 16
Played rugby for 80 minutes at the weekend. We got smashed but i actually played a good game. Made a great load of runs and did some crunching tackles. Shoudlers and neck are very achy today and my knee took a bash and it feels a little ‘funny’. Hopefully it will clear up.
Anyhow, workout went well, i added reps on most things and didn’t feel too trashed after rugby but i did eat and eat yesterday to recover.
I’d also add that my home like has been going really well. It has coincided with me starting back on ZMA and Ashwagandha and now i’m not sure if its the supplements helping me or ifs just been other things. I’ve still got 3 months worth of ZMA so ill continue on it but i’ve finished my Ashwagandha and not ordered some more and now i’m overthinking everything!
Just don’t want to change whats working well but also don’t want to spend money on supplements all the time.
Squat machine
145kg x 9 (5-9 target)
125kg x 9 (10-12 target) was knackered even on the first rep of this set. Should have had another minutes rest.
RDL - did these in the rack (as there was no space) so only went shin level, hope that’s low enough
105kg x 9 (5-9)
85kg x 12 (10-12)
Leg raises
X 12
X 10
X 9
X 5 hit a brick wall
Hip/ glute rehab x 4 sets
Side plank with leg raise - only 4 reps
Hip circles
Glute kick outs
Single leg glute bridge raises
Only 4 reps of the side plank, really need to work on this exercise and hopefully it will help my rehab out.
Legs and core still felt sore after rugby n Saturday but that’s no excuse. I’ve cut out the second quad ‘volume’ exercise today so that should also help.
Upwards and onwards!!! I’m in London today with work so will but my usual lunch from Tesco, 2 chicken breasts and a rice bowl while everyone else eats a sandhwich and crisps.
We all have different ranges of motion with our RDLs. It’s worth it just in a mirror seeing how far you can go down before your back starts to round, you need to stop just before that happens. I used to worry about depth quite a bit but had much better results when I found my active range as it kept the tension where I wanted it to be and avoided stress on my lower back/spine. Some people are fine going almost to their ankles, others are only okay just past their knees. Once you have a full stretch you shouldn’t really go any further.
How do you warm-up for Dips? I’ve found myself doing quarter reps, half reps, and slowly getting deeper with just my bodyweight before adding weight. I might do this with just 1 set of about 5-7 reps, or I might sometimes do 4-5 reps working into the range of motion and then do another 3 or 4 full range.
Squat machine - explosive reps
20kg x 6
100kg x 6
140kg x 6
160kg x 6
BB RDL
60kg x 6
100kg x 6
120kg x 6
Leg Extensions
25kg each side
x 13 reps then rest pause 4, 3
x 10 reps then 3, 3, 3, 3
Leg raises
X 10
X 9
X 9
X 9
Hip/ glute rehab x 4 sets
Side plank with leg raise - 4 reps each side
Hip circles
Glute kick outs
Single leg glute bridge raises
Enjoyed the session today, slightly different from JP stuff but quite like the combo. I missed rugby training last night as i was shattered. Working in London a lot this week has worn me down. I’ve got one more week working down there (next week) and then back to normal.
Things at home going really well, i am happy at the moment which is really nice.
If i’m honest i don’t. I always do dips after two heavy sets of BB incline so i don’t (in my head) think i need to warm up on them. I think in reality i probably do. I used to do a couple of sets of only 3 reps or so, making sure my form was good but i’ve got lazy as i’ve been pushed for time.
DB press
42kg DBs x 9 (5-9 target)
38kg DBs x 10 (10-12 target)
Cable seated row
91kg x 7 (5-9 target)
84kg x 7 (10-12 target)
HS incline press
42kg each side x 8 (5-9 target)
37kg each side x 10 (10-12 target)
Lat pull down
77kg x 9 (5-9 target)
70kg x 12 (10-12 target)
Lat riases
10kg DBs x 11 (10-15 target)
10kg DBs x 11 (10-15 target)
DB curls
18kg DBs x 8 (6-8 target)
16kg DBs x 8 (10-12 target)
DB French press
20kg DBs x 6 (6-8 target)
18kg DBs x 9 (10-12 target)
DB pump curls
10kg DBs
X 20
X 15
X 13
Tricep Pushdowns - pump
9 on weight rack
X 20
X 15
X 13
Felt very good this morning and really happy that my reps have shot up on DB bench. I’m guessing food and sleep are actually good for you, who’d have thought it!
Squat machine
145kg x 9 (5-9 target)
125kg x 12 (10-12 target)
BB RDL
107kg x 8 (5-9 target)
85kg x 9 (10-12 target)
Leg extensions
Skipped these as ran out of time
Laying Leg raises
X 12
X 10
X 9
X 6
Flute rehab work
Side plank with leg raises
Hip circles
Flute kick outs
Single leg glute bridge
I’m in the depths of London today with work (east Croydon) so had to miss leg extensions today. Not enjoying my 2h train ride with achy legs.
Also ended up very light headed on the squats and the RDL this morning. Guessing I just might be tired or forgetting to breathe properly but I had to actually sit down so I didn’t fall down after my second set of squats.
Onwards and upwards, only 1 more week until I finish my 6 week Jordan Peters programme. I actually don’t want to change it as I’m really enjoying it but might do a 6 week Moutain Dog block to switch things up.
