Kids woke up each about 5 times through the night so feeling pretty knackered but quite pleased for physical performance, mental performance is off as demonstrated by the 5s on the squat (it is 3s week) and hitting my second set twice on bench.
Applied @dagill2 's magic on the bench pr set by writing down my reps before hitting the set; just as well as I wanted to tank at rep 14.
Pretty good session, happy with the deadlift set (not a PR but improved from feeling bad last time). Press just ran out of steam at rep 9 so final rep was a bit of a grinder; I might have to reassess what I deem as progress in the press as I seem to grind more than 531 would like.
EDIT: also actually did my jumps at the start of the session for once.
Bodyweight is 70kg, so pretty happy with the set of 20 in the squat. Arse fell out of me after that though and the rest of the workout was an utter slog, hence sacking off proper pressing assistance for some easy stuff.
Not enjoying the knee raises; donāt feel they are doing anything up until the final few reps. Should definitely move to leg raises but that would require a rejig of the home gym to allow room, which sounds like a lot of work for absā¦
Not much to sayā¦ Deadlift might have been a PR who knows, not particularly impressive, but gave me jelly legs. Press was absolute limit, think I will run the same TM next cycle and beat rep records.
Assistance dropped out a bit after those deads, also was running out of time before work. One day I will actually try on assistance (or convince myself it doesnāt really matter).
PRs are PRs regardless of their impressiveness, the numbers arenāt so important, youāre improving and consistently so and thatās the important thing. Before you know it thatāll be 120 X 25, then 140 X 15 and so on, might take a few years but this is a long game and consistency is key!
@bctx1981 Thanks, though I feel today like I need some of that assistance you speak of haha.
@alex_uk Thank you. I was being a bit mopey, yes, but I also didnāt really know if it was a PR or not! Just checked back through my notebook, previous estimated 1RM is about 158, so this is lower but in June I pulled 100 for 14, so letās say yesterday was a rep PR haha. I have just got to stay consistent as I keep making plans for changing programs and movements
Chins BWx5 in between everything else. Total 60 reps
Push ups total 50 reps (rest pause, took something ridiculous like 8 sets)
Ab wheel total 50 reps
Wanted 20 in the top set of squats, but realised Iād hit that two weeks ago, so went for 25. Legs and back had more, but mind and lungs were saying give it up. I need to get some proper conditioning back in my program; I walk a few miles a day at a fast pace but could easily do more of something elseā¦
So this came round too quickly, still sore from Monday. Happy with even small increases in reps. I have raised my TMs this cycle, including the press as these high reps are a bit silly. Ring Dips as an experiment, seems I am getting my training ADD fix via my assistance work. Taking ring Dips slow based on previous experience with them.
Chins, BW, alternating sets of 6 and 5 in between main work. All these Chins are on rings by the way. 6 sets of each (66 total)
Push ups x50 (rest pause, done in 4 sets this time)
Knee raises 2x25
Walking lunges x30 (15 a leg)
Tired going in but happy with squats, felt them completely in my Quads. PR on bench from last cycle 531 day. Chins flew up today.
Have started doing creatine daily after a break for a year or so, might have something to do with improved performance, though only been taking since Friday ish. Also hitting daily 100 band pull aparts and going to introduce banded neck work in the evenings.
Walking lunges because I tried them the other day and saw a reflection of myself, I was tipping over to the side presumably to counter for lazy glutes, so really focusing on staying tall and initiating step out with my bum. Iām giggling because of the word bum.
Conditioning I really want a sled but waiting until my mot to blag a tyre from the garage, not sure if lockdown means no mots? Was looking at turbo trainers for the garage but for what I want to spend will probably get something rubbish, so aiming to get a couple of weight vest walks in a week. Watch this space haha.
Walking lunges 60 total (30 per leg). Iāll do some ab work laterā¦
Rep PRs for both lifts from recent sessions. Did not feel like lifting this morning, yesterday was a ball bag. On the plus side, found Skamerican Idiot on Band Camp which is ace.
Pleased with this session. Iām pushing final set of squats to 20 until it is impossible and the reps drop off. PR for bench. Push ups improved from last time.
Thought Jim Wendler would be pleased with me for doing Agile 8 and jumps, then I threw it in his face by ending the session with crunches.
Kid woke up nice and early before I could even start my warm up, so goodbye workout this morning. Managed to get 50 reps of ab wheel in while they were having breakfast.
Have done some stationary biking and got some good walks over the weekend.
Iāll try to do the workout either this evening or tomorrow morning. Evening workouts tend to keep me wired for the night, so not that keen on it. Iām hoping sleep patterns improve again.
