Goblet squats superset with back extensions:
2x10x10/ 2x8xBW
Swimming: 4x50m
Really happy with the deadlifts- 5x110 is very likely there too but I felt like I’d done enough already tonight. I’ve been feeling rubbish all day and it was 9pm and I hadn’t had any dinner yet so I didn’t want to stay in the gym long and rushed through assistance. I liked the goblet squats and did the assistance as a circuit to get through it quick which resulted in a huge lower back pump. I’m excited for the gym tomorrow.
Another good workout, training is going well recently. One of my friends told a joke during the 3rd rep of my bench top set and I lost concentration and misgrooved which messed up the last rep too. Slightly annoying because I really wanted five reps but I strained plenty like I was supposed to so not the end of the world. Incline bench feeling pretty easy and getting a nice MMC on the rows. With the face pulls I tried externally rotating more in the contracted position which really blew up my rear delts.
Climbing tomorrow with the climbing society as a one off instead of athletics but providing the grass isn’t too sodden I’ll do hopefully do some sprints this weekend.
I saw a couple of people on here doing 100 and got inspired, I just toned it down a little. 50 at the pace I went wasn’t too bad at all even for me but I can see it quickly getting hard once you push the pace and/or aim for 100.
It is reps 70 and afterwards where it starts to truly suck. The last time I did this, I think it took me about the same amount of time to get through the last 20 reps as it took me to get there. General conditioning and upper body strength is much better now than before, so I think I can do better now.
That being said, I am not a fan of burpees. The jumping portion started to aggravate my knees.
Spent about two hours climbing and bouldering today with the society. Went up a 4, 4+ and 5 on the big wall and spent a lot of time learning to belay and do all the knots correctly. For the last half hour I went bouldering and just did some V0s and a V1 I really struggled with last time. Before I wasn’t starting properly (you need both hands on or below the start and your legs off the floor) so that did that for them all today which increased the difficulty a bit.
Smith machine lunges: 3x10x20 each leg Back extensions superset with plate pinches:
3x12xBW/ 3x30s x5 ea
Finished with five minutes of stretching and foam rolling. Happy with the PR, it was what I had in mind beforehand. The lunges are horrible but that probably means they’re good.
Dumbell rows superset with incline dumbell bench:
3x12x20/ 3x8x20
Face pulls (30s rest): 3x10x10
Pretty rubbish workout which is how I felt too. Because I’m an idiot all I’ve had between finishing yesterday’s workout at 10pm and starting today’s at 1pm is two big glasses of milk- not ideal. Got some stuff done though and a PR even if it’s only because I’ve never pushed incline.
@Despade@duketheslaya thanks guys, I’m enjoying this program. The interesting part will be in a couple of weeks when I come back to the exercises a second time round and see if I can improve. Until then ill victory dance haha.
Rowing intervals (15s on/45s off): x10
‘On’ was between 1:38-1:46/500m and ‘off’ was around 3:30/500m
Max incline treadmill: 5 minutes walking
Cable twists: 3x10 Leg press: 2 minsx30, 50x50, 20x70 Back extensions: 2x15xBW
Athletics was cancelled due to rain so I just went in the gym and just messed around really. I really wanted to do a barbell complex but I went at the gym’s peak time and there was no chance of that. Surprisingly I’ve a lot of soreness from Monday’s workout in my abs, obliques, quads and glutes. Maybe I should do heavy front squats more.
Face pulls: 3x12x10 Crunch machine: 15x20, 2x12x20
Average workout. I didn’t feel great so decided to do AMRAP with the dumbells to get through them quicker. I’ve athletics tomorrow where I’m hoping to do throwing and next week is going to be a deload.
The plan for the deload next week is to train twice, one upper, one lower. Both days I’ll do a hardish set of 6 or something then two back down sets for higher reps using probably the hack squat machine and chest press machine. After that I’ll do back and abs both days.
Warm up: 400m- jog first 300m building up to a sprint over last 100m.
Javelin:
Added in a few steps of a run up today which came pretty easily but I was struggling more with the actual throwing than last time- not too surprised after several weeks break. Once I get my technique half decent I should be good for some fairly long throws.
Definitely enjoy this more than sprinting but the other two people doing it both times have messed around a fair bit and just taken ages to do everything which makes for a fair bit of standing around that could be avoided.
High jump:
More of an afterthought mess around than anything else. Someone just wanted to jump on the mat then the coach put the bar on and a few of us had a go. Went up to a very easy 1.56m basically just scissor kicking over the bar and landing in a heap. I’d like to try it more seriously and see what I can get up to but the track is pretty slippy at the minute and the foot I was jumping off was slipping as I jumped. This meant they were all basically standing jumps and I didn’t want to risk really going for it.
Left it there and got out quick. I had a lot on my mind today and my head just wasn’t in it so I decided to go and sort it out- still got the main stuff done. Also in case anyone was particularly observant: I’m not skipping leg day I just swapped the order of the week round because I was busy on Monday evening, I’m doing it tomorrow.