Building for a Better Tomorrow

That’s true and it might not be a bad thing :smiley:

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Workout at home today
Seated Db press 14, 10 x 12kg 4 x 16kg
Chin ups 7, 2, 2 x body weight 10 breaths between groups of reps
Dips 8 x 7.5kg
Neg chin ups 6 x 12kg
Neg dips 7 x 17kg
1 arm curl 6 x 12kg

Decent session, hoping the negatives will make things feel lighter next time.

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Back at the gym again.
Leg press 20, 7, 2 x 128kg 10 breaths between groups of reps
1 Arm low cable row 10, 5 x 38kg
Cable pullover 10, 4 x 26kg
Chest press 8 x 53kg
Seated press 8, 2 x 22kg

Decent session, moved a lot faster between exercises so overall the session took less time.

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Tonight’s session was about doing something rather than nothing.

Mid range chin up 14 x body weight
Top range chin up 14 x body weight
Lower range chin up 14 x body weight
9” bench press 12 x 50kg 6 x 57k
Lateral raise 8 x 7.5kg
Kb upright row 15, 12 x 16kg
Pullover 20, 20 x 24kg

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At the gym again, had no enthusiasm at all until I got there and started.
Seated row 8,2,2 x 57kg straight in to single arm 3 x 57kg
Cable pullover 8,2,2 x 31kg
Chest press 8,1/2, 0 x 53kg - 1/2 was left arm got to lockout, right one didn’t
Seated OHP 6,1,1 x 26kg
Leg press 20, 4, 2, x 132kg, 1 leg negative 1 x 117kg

10 breaths between groups of reps on everything.

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At home.
Goblet Squat 20, 12, 10 x 30kg
Chin up 20 x 1 bodyweight, no more than 6 breaths between reps
Bench 20 x 1 55kg, no more then 7 breaths between reps

Trying out PITT Force style upper body to decide if I want to do a full cycle of it. Next week will be a break and then a new cycle starting after that.

I’m probably the worst bench presser in the world, I’m pretty much designed for deadlifting, my knuckles are just off the ground when deadlifting and just below the ceiling when benching :grinning:

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German PITT force…havent heard about that for a few years. Quite severe. I personally preferred something Drew Baye talked about a several years back, whereby you take 5 second rest pauses between each rep. Dont think he advocates it any more.

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I’d not heard of Drew Baye’s version. That’s also worth considering.

It is quite severe so recovery may be an issue but I’m interested to try it with very small increases in weight to see how it goes.

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I personally liked the set RPs periods, 5 seconds in DBs case, with Pitt force however the RP extends (by as much as 20 seconds) as each rep becomes harder and harder to complete. So essentially you end up completing several out all or near all out reps within the same set. I felt it was too much of a good thing…that being said, both ways increased my strength.

Enjoy :+1:

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Thanks for the insight, I do expect the pauses to become longer as the weights increase. It sort of reminds me of breathing squats which is why I’m keen to see what it does.

Not sure if enjoy is the right word, but thanks :smiley:

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At home again.

Bench 6x50kg, 2x60kg
Chin up 6,4 x2kg
Press/negative lateral 7, 5x7.5kg
Neutral grip chin up 4xbodyweight
Dips 6x7.5kg
Kb curl 7x12kg

Not able to get to the gym today so workout was not as planned.

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First thing this morning 20 min ruck with 7.5kg

This evening, warm up then PITT Force
Chin up 20x1 bodyweight
Dips 20x1 7kg

Bodyweight now 72.4kg so increasing the amount of protein I eat.

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At the gym again now that I have some petrol.
After warm ups
Seated row 20x1 50kg
Chest press 9x1 50kg 4x1 42.4kg 7x1 35kg
Leg press 15,10,3 x 122.5kg

Seated rows were slightly too light, really overestimated the weight on chest press so had to lower it twice to get the 20 reps, no more than 7 breaths between reps on both exercises. Leg press, can’t believe how quickly I loose strength on this, 15 breaths between groups of reps.

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First thing Sunday morning (10.10.21) 35 min ruck 7.5kg

First thing this morning 20 min ruck 9.5kg

This evening, warm up then PITT Force
Chin up 20x1 +1.25kg
Dips 20x1 8.25kg

Shoulders were really creaky on dips but felt stronger than last week. This style of workout is making me want to eat and sleep a lot more so I’m making the most of it.

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At the gym again.
Warm up then PITT Force
Seated row 20x1 53kg
Chest press 20x1 42.5kg
Leg press 20,8,2x122.5kg 20 seconds between groups of reps
Leg curl 10x42.5kg
Still nursing my right knee slightly, really hungry at the end of this.

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First thing Sunday morning (17.10.21) 35 min ruck 9.5kg

First thing this morning 20 min ruck 9.5kg

This evening warm up then PITT Force
Chin up 20x1 +2.5kg
Dips 20x1 9kg

Shoulders much better this session, warmed them up for slightly longer and have been doing some mobility work.

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At the gym again today, no motivation or energy but still got it done.
Warm up then PITT Force
Seated row 20x1 57kg
Chest press 20x1 42.5kg
Leg press 20,10,8 x122.5kg 20 seconds between groups of reps.

Given how I felt when I started this went a lot better than expected, pleased I didn’t give in to not being motivated.

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24.10.21 06:40 40min ruck with 9.5kg

06:40 This morning 20min ruck 11kg

This evening, warm ups then PITT Force
Chin up 20x1 4kg
Dips 20x1 10kg

Felt really good on dips, chins better than I was expecting. The pre-workout meal of liver seemed to work well and I’ve been eating more protein lately.

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At the gym again today.
Warm up then
PITT Force seated row 20x1 61kg
Leg press 18,6,3 x 128kg 20 seconds between groups of reps
PITT Force chest press 20x1 50kg
Leg curl 6x45kg
Leg press was done out of sequence due to the chest press being in use.
Really pleased with the chest press, wasn’t able to use that weight a few weeks ago.

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Always good to see noticable improvement.

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