Sunday 21.06.20 - Lower (Wave 2)
1a.Front Squat
5x2 @ 52.5kg
1b.Leg Raise (toe to ceiling) /straight into/ Planks
x3//x20 secs, x3//20 secs, x3//20 secs
2a.SLDL Deadlift (off 10cm blocks)
52.5kg x5, x5, x5
2b.Unilateral Calf Raise (20 seconds rest pause)
x8 + 4 + 2 + 1 per leg = 15 total reps
2b.Step-ups
BW x5, x5, x5 per leg
3.Unilateral Laying Band Leg Curl
Red Band x5, x5 per leg
Thursday 18.06.20 - Push (Wave 2)
1a.Incline Axle Bench
52.5kg x8, x8, x10
1b.Laying Neck Flexion
5kg x12, x12, x8
2.Close Grip Incline Axle Bench
42.5kg x8, x8, x10
3.Axle Military Press
45kg x8, x8, x8
4a.Overhead Band Tricep Extension
Red Band x20, x15, x13
4b.Seated DB Laterals
9kg per hand x6, x5, x5
Decided that I’m going to do a rest-pause set of Single-Leg Calf Raises everyday during lockdown. Probably stupid seeing as I’m dieting, but we shall see what happens.
Tuesday 23.06.20 - Pull (Wave 2)
1a.Axle Deadlift (off 10cm blocks)
Worked up to 102.5kg x1 in my warmups which is when my grip gave in…
112.5kg x4
1b.Neutral Grip Pullups
Bodyweight (95kg) x4, x4, x3, x3, x3
2a.Prone Axle Row
45kg x8, x8, x12
2b.Neck Extension
6.5kg x15, x15, x20
3.Axle Dumbell Shrugs + Curls +Hammer Curls (giantset)
9kg per hand x20+x10+x5, x20+x9+x4, x20+x7+x2
4a.Band Face Pull
Red x11, x11, x11
4b.Band Y-Raise
Yellow x12, x12, x12
Thursday 25.06.20 - Lower (Wave 2)
1a.Front Squat
5x3 @ 52.5kg
1b.Leg Raise (toe to ceiling) /straight into/ Planks
x3//x22 secs, x3//22 secs, x3//20 secs, x1
2a.SLDL Deadlift (off 10cm blocks)
62.5kg x6, x6, x6
2b.Unilateral Calf Raise (20 seconds rest pause)
x9 + 5 + 3 + 2 per leg = 15 total reps
2b.Step-ups
BW x6, x5, x5 per leg
3.Unilateral Laying Band Leg Curl
Orange Band x25, x23, x20 per leg
Monday 13.07.20 - Lower
1a.Front Squat
5x3 @ 62.5kg
1b.Ab Mat Crunches (with legs elevated)
x6x5x5
1c.Plank
x25x25x25 seconds
2a.SLDL (off blocks)
62.5kg x8x8x8
2b.Step-Ups
x9x9x9 per leg
3.Unilateral Band Laying Leg Curl
Orange x30x30x30 per leg
Did some seated calf raises too. I’m training calves most days, alternating between single leg standing, and seated with a rackable ez-bar across my lap.
Tuesday 14.07.20 - Push
1a.Low-Incline Axle Bench
65kg x8x8x10
1b.Neck Flexion
4.75kg x12x12x12
2.Incline Axle Close-Grip Bench
56kg x8x8x8
3.Axle Military Press
53.5kg x6x6x5
4a.Band Overhead Tricep Extension
Black x10x10x10
4b.Seated DB Lateral Raise
9kg per hand x8x7x8
Weight is down to 93.5kg, from just over 100 at the beginning of the pandemic.
Thursday 16.07.20 - Pull
1a.Pullups
x5x5x4x4x2
1b.Neck Extension
9kg x15x15x16
2a.Ez-Bar Row
53.5kg x8x8x9
2b.Band Face Pull
Red x14x15x12
2c.Band Y-Raise
Orange x20x28x16
3.Axle Dumbell Curls + Shrugs +Hammer Curls (giantset)
9kg per hand x10+30+5, x10+30+4, x9+x25+x3
Friday 18.07.20 - Lower
1a.Front Squat
4x4 @ 62.5kg
Rep scheme for front squats is basically to work up through the standard rep ranges over the weeks, to keep progression slow and steady while I’m dieting.
Week 1 - 6x2
Week 2 - 5x3
Week 3 - 4x4
Sometimes I might be too tired to hit all the reps, in which case I’ll just make sure to match the previous weeks reps, but in less sets, therefore increasing density.
1b.Ab Mat Crunches (with legs elevated)
x6x5x5
1c.Plank
x25x25x20 seconds
2a.SLDL (off blocks)
62.5kg x8
65kg x8x8
2b.Reverse Lunges off Block
x10x9x9 per leg
3.Unilateral Band Laying Leg Curl
Orange x30x30x30 per leg
Sunday 19.07.20 - Push
1a.Low-Incline Axle Bench
67.5kg x8x8x8
1b.Neck Flexion
4.75kg x13x12x12
2.Incline Axle Close-Grip Bench
56.5kg x8x8x8
3.Axle Military Press
53.5kg x5x5x7
4a.Band Overhead Tricep Extension
Black x12x12x12
4b.Seated DB Lateral Raise
9kg per hand x8x7x7
Monday 20.07.20 - Pull
1a.Pullups
x5x5x5x4x1
1b.Neck Extension
10kg x15x15x16
2a.Chest Supported Ez-Bar Row
56kg x8x8x9
2b.Band Face Pull
Red x15x15x14
2c.Band Y-Raise
Orange x20x20x16
3.Axle Dumbell Curls + Shrugs +Hammer Curls (giantset)
9kg per hand x10+30+6, x10+30+5, x9+28+4
Wednesday 22.07.20 - Lower
Got a new safety squat bar, and what a wonderful thing it is…
1a.SSB Squat
53kg x3
63kg x3
68kg x3
63kg x3
1b.Ab Mat Crunches (with legs elevated)
x6x6x5
1c.Plank
x25x25x21 seconds
2a.SLDL
67.5kg x8x8x8
2b.Step-ups
x10x10x10 per leg
3.Unilateral Band Laying Leg Curl
Red x15 per leg
On another note, last weekend me and my sister decided to do something productive with our time in lockdown and she made me up in drag to raise money for the NHS. Managed to raise just over £1000 on a Facebook fundraising page. Here’s one of the more tasteful images, before it got silly…
Thursday 23.07.20 - Push
1a.Low-Incline Axle Bench
70kg x8x8x8
1b.Neck Flexion
4.75kg x13x13x12
2.Incline Axle Close-Grip Bench
57.5kg x8x8x8
3.Axle Military Press
55kg x5x5x6
4a.Band Overhead Tricep Extension
Black x16x15x15
4b.Seated DB Lateral Raise
9kg per hand x8x8x8
Saturday 25.07.20 - Pull
1a.Pullups
x5x5x5x5(ish)
Need to make sure that last rep is clean next week. Didn’t quite get my chin to the bar.
1b.Neck Extension
10.5kg x15x15x17
2a.Chest Supported Ez-Bar Row
57.5kg x8x8x8
2b.Band Face Pull
Red x16x14x14
2c.Band Y-Raise
Orange x20x20x17
3.Axle Dumbell Curls + Shrugs +Hammer Curls (giantset)
9kg per hand x10+30+6, x10+30+5, x10+30+3
Monday 27.07.20 - Push
1a.Low-Incline Axle Bench
72.5kg x6x6x7
1b.Neck Flexion
4.75kg x13x13x12+1 rest paused rep
2.Incline Axle Close-Grip Bench
60kg x8x8x7
3.Axle Military Press
56kg x5x5x6
4a.Band Overhead Tricep Extension
Black x16x16x16
4b.Seated DB Lateral Raise
9kg per hand x9x8x8
Progress is slowing, so I think a deloads on the cards soon.
Wednesday 29.07.20 - Pull
1a.NG Pullups
x5x5x5x5
1b.Neck Extension
11kg x15x15x17
2a.Chest Supported Ez-Bar Row
58.5kg x8x8x7
2b.Band Face Pull
Red x15x15x14
2c.Band Y-Raise
Orange x20x20x19
3.Axle Dumbell Curls + Shrugs +Hammer Curls (giantset)
9kg per hand x10+30+6, x10+30+5, x10+30+3.5
Thursday 30.07.20 - Lower
1a.SSB Squat
73.5kg x3
78.5kg x3
73.5kg x3
1b.Ab Mat Crunches (with legs elevated)
x6x6x5
1c.Plank
x28x25x25 seconds
2a.SLDL
75kg x8x8x6
2b.Step-ups
x12x10x10 per leg
3.Unilateral Band Laying Leg Curl
Red x16x16 per leg
Down to 93kg today. Really struggling with the third set of the accessory lifts. Might drop it to two sets per exercise, as I’ve been dieting for a few months now and I’m only on about 2200cals a day.
Friday 31.07.20 - Push
1a.Low-Incline Axle Bench
75kg x6x6x6
1b.Neck Flexion
4.75kg x14x13x12
2.Incline Axle Close-Grip Bench
62.5kg x6x6x6
3.Axle Military Press
56kg x5x5x6
4a.Band Overhead Tricep Extension
Black x18x17x16
4b.Seated DB Lateral Raise
9kg per hand x9x9x8
Got a football bar coming tomorrow. Always wanted to use one and it should be great for close grip bench and rows.
Sunday 02.07.20 - Pull
1a.NG Pullups
x6x5x5x4
1b.Neck Extension
11.25kg x15x15x18
2a.Chest Supported Ez-Bar Row
60kg x8x6x6
2b.Band Face Pull
Red x16x15x15
2c.Band Y-Raise
Orange x20x20x20
3.Axle Dumbell Curls + Shrugs +Hammer Curls (giantset)
9kg per hand x11+30+6, x10+30+5, x10+31+4
Bought an old model Strengthshop Football Bar yesterday. Weighs 30kg unloaded and built like a tank.
Tuesday 04.08.20 - Lower
1a.SSB Squat
73.5kg x3
78.5kg x3
75.5kg x3
1b.Ab Mat Crunches (with legs elevated)
x6x6x5
1c.Plank
x30x30x25 seconds
2a.SLDL
77.5kg x6x6x7
2b.Step-ups
x12x12x10 per leg
3.Unilateral Band Laying Leg Curl
Red x20x20x16 per leg
Wednesday 05.08.20 - Push
1a.Low-Incline Axle Bench
75kg x6x6x6
1b.Neck Flexion
4.75kg x14x14x12
2.Incline Axle Close-Grip Bench
65kg x6x6x6
3.Axle Military Press
57.5kg x5x5x5
4a.Band Overhead Tricep Extension
Black x20x18x17
4b.Seated DB Lateral Raise
9kg per hand x10x9x9
Weight loss is very slow, but it’s happening and I’m getting consistently stronger. I often overeat a little on training days which most likely takes me to maintenance or a little over, so imagine I’m doing more of a recomp.
