thurs 31 March upper assistance
plate pushes 4 trips walking with 20kg
stretching and pvc
diesel crew shoulder warm up
bent row 60kg x 4 x 10 (went light because the hamstring still hurts on these)
pull ups 4 x 5 - these have hurt in the past but felt ok at the time
JM press
empty bar 2x 12
30kg 2 x 12 shoulder started to hurt a bit at this point
curls 40kg x 4 x 10
neck and band pull aparts superset
10kg plate 4 x 20 forward and backwards green fitness band for the pull aparts
sat 2 April - Deadlift (sort of)
hamstring still beat up but slowly getting better.
plate pushes 20kg x 4 trips walking
a few sets of DL variations (light) to find something that didn’t hurt
Pin Pulls below the knee
worked up to 3 sets of 3 with 100 kg and doubled green bands - these didn’t hurt and were relatively difficult.
was going real shitty at this point so the decision was made to do something that wouldn’t suck so hard.
plate pushes 30kg supersetted with 50kg farmers walk (both for the length of the gym)
set 1: farmers walk then push the plate back
set 2: same as above
set 3: "
set 4: farmers walk, push the plate, farmers walk
set 5: farmers walk, push the plate, farmers walk, push the plate (drop to 20kg for the this last push)
set 6: same as above but after the last plate push, I pushed it back again.
finished this off with collapsing in a heap on the floor.
Monday 4th April Bench
Bench 40kg 3 sets x 20 felt good
pull ups 4 sets 5 felt good and the bump on my AC joint got noticeably smaller afterwards
DB seated cleans 8kg x 4 x 12
Hammer curls 20kg x 3 x 10
neck (10kg) and band pullaparts,
Tuesday 6 April- squat
warm up, stretching, PVC, foam rolling.
pull ups 3 x 3
Squat - forgot what numbers were supposed to be today so went for a heavy single in wraps
bar x 10
60 x 3
80 x 3
(belt on)
100 x 1
120 x 1
140 x 1
160 x 1
(added wraps)
190 x 1 - quite slow and difficult but not too bad considering i haven’t gone heavy in wraps in about 4 months.
80kg x 2 x 10 (no belt no wraps)
hanging abs 2 x 12
felt good today, groove was a bit off on the last single so my shoulder hurts some, and my hamstring hurt a little afterwards, but nothing too bad. Pleased that the hamstring held up ok with the squat.
Friday 8th April -Deadlift
no warm up
Sumo Pull (back hurt far too much to go conventional)
60kg x 15 (over the course of a few warm up sets)
100 x 3
120 x 3 (belt)
140 x 1
160 x 1
180 x 1
200 x 1
220 x 0 (missed at the knees)
220 x 0 (missed at knees again)
Pin pulls
140 x 10
180 x 3 x 5
Leg raises
3 sets 12
The misses on the sumo pulls didn’t seem to be because i wasn’t strong enough, they felt like a technical problem - because my hands just got caught up on my quads. will video next few sessions, maybe it’s just an issue of going wider with my stance. will definitely swap to sumo now though as 200 was my previous PR for it and everything felt a load easier and more comfortable going sumo.
Saturday 9th April - Metabolic Conditioning day
Back and legs were pretty jacked up from DL the day before.
all done in a circuit
Pull Ups x 5
Front Squat 60kg x 15
KB swings x 30secs
Plate pushes 4 x 20m
Pull Ups x 5
Did this 2 times through
then did some other stuff i can’t remember that was pretty similar.
Weight at the moment: 98kg
Bodyfat: 20-21%
Where I’m at…
lost track of where I was as far as training cycles goes with the hamstring injury, so I’m going to start a new cycle this week (still only for SQ and DL)
11 April - 18 April = 3 week
18 - 25 = 5 week
25 - 2 = 5/3/1 week
2 - 9 = deload
etc…
I’ll be using 160 as my training max for Squat (90% 180) and 200 for Deadlift (90% 220).
I will pull sumo for at least this cycle.
Monday 11 April - Bench!!!
PVC rolling, stretching etc
Everything was feeling good today, so I decided to bench and see at what point it started to hurt.
worked up slowly
empty bar x 10
30kg x 10
40kg x 10
60 x 5
70 x 3
80 x 3
90 x 1
100 x 1
110 x 0 (missed 1 inch off chest)
No pain at all, which is a massive step forward - I’ll see if my shoulder hurts tomorrow. Fingers crossed this means the end of crappy training
Really surprised that I haven’t really lost that much strength at all on the bench.
Pull Ups 4 x 5
Hammer curls 18kg x 3 x 15
Pushdowns 3 x 12
Tuesday 12th April - Squat (3 week)
PVC and stretching
squat:
60kg x 5
80 x 5
90 x 3
110 x 3
130 x 3
145 x 3 (felt kinda shitty)
160 x 1 (again, shitty)
Had stuff to do so called it a day there. got the important stuff done, I might get some lower accessory work done today.
Wednesday 13 April - Lower Accessory
Wide stance high Box Squat to foam.
100kg x 5 x 10
RDL
60kg x 2 x 20
80kg x 2 x 15
Band ab pulldowns
4 x 20
Friday 15 April - Deadlift
stretching for hips and hamstrings
Sumo Pulls
60kg x 10
100 x 3
120 x 3 (belt on)
130 x 5
150 x 3
170 x 3 (looked at the video for this set, back was rounded - it was all kinda shit)
190 x 1 (better but still primarily a whole pile of awful)
Pin Pulls (below the knee)
180 x 4
140 x 15
140 x 15
140 x 15
Band ab pull downs
4 x 20
Felt weak tonight, hamstrings still shot from wednesday. Didn’t like the pin pulls today either, usually i feel them in my low back but they just did nothing today. Not too bad though, think I’ll throw in the RDLs on Deadlift day instead of the pin pulls.
Saturday 16th April - conditioning
10 KB swings (2 x 24kg) / 1 pullup
10 swings / 2 pullups
10 swings / 3 pullups
10 swings / 4 pullups
10 swings / 5 pullups
10 swings / 4 pullups
10 swings / 3 pullups
10 swings / 2 pullups
10 swings / 1 pullup
then the same again, but with Sling shot pushups instead of pullups (reps = 10,15,20,25,30 then back down)
Band ab pulldowns x 20 / spread eagle sit ups x 10 for 4 rounds
band pull aparts x 50
Monday 18th April - Bench (3 week)
PVC thoracic spine, stretching for lats, shoulders, chest etc
Bench
bar x 10
40kg x 5
60kg x 3
60kg x 3
75kg x 3
85kg x 8 (this was my final “3” set, I left a couple in the tank. No reason to go all out yet)
90kg x 1
110 x 1 with slingshot (i was training on my own so it took forever to get the slingshot on and then it was real hard to wrap my wrists with it on… too much work for an easy single so i stopped there)
floor press
60kg x 15
90kg x 8 (shoulder got all pissed off so i shut it down)
elbows out incline DB extensions
12kg x 4 x 12
Kroc rows
30kg x 10
44kg x 10
44kg x 20
Pullups
5x5
DB seated cleans
12kg x 4 x 12
probably a few too many exercises today, but i had a little time to kill. Pleased with everything on bench, really liked the extensions too.
Tues 19 April - Squat (5)
agile 8 plus some other stretching
Squat:
bar x 10
60 x 5
60 x 5
80 x 3
90 x 3
105 x 5
120 x 5
135 x 5
RDL
60 x 20
80 x 20
90 x 4 x 15
Hamstring curls
20kg a side x 15
30kg a side x 5 x 12
band ab pulldown 5 x 20
spread eagle sit ups 12kg x 3 x 10
Thurs 21 April - Upper Assistance
some stretching, PVC
Bench 2 board
90kg x 10/10/10/9/8
Bent Over row
worked up to 80 x 8
70kg x 5 x 10
Defranco shoulder shocker with 10kg plate, 8kg DBs, 3 circuits of 12 per exercise
Hammer Curls
18kg x 3 x 15
Tate Press
14kg x 3 x 8
Band pull apart superset w/ neck raises
pretty good today, I’m going to change this day to be my Bent over row day.
this is because:
So I’ll just do the boring but big assistance for all the lifts from now on. maybe going to a 2 board for bench assistance though to save my shoulder.
estimated 1RM for bent row = 100kg - so i’ll just do my bench numbers for that as they’ll be the same.
Friday 22 April - Deadlift (5)
supple leopard work
Sumo Pull
60 x 5
100 x 3
120 x 3
130 x 5
150 x 5
170 x 5
140 x 5 x 10 - hard as hell - form went to shit to the end…
Hip adductor and abductor work 3 sets
Will get some video of Pulls next week to look at my form.
Monday 25 April - Bench (5/3/1)
stretching etc
Bench
bar x 10
40kg x 5
60kg x 3
70kg x 5
80kg x 3
90kg x 8
DB bench
few sets @ 34kgs - hated these couldn’t get them right
Pullups 8 sets of 5
shoulder shocker 10kg plate, 8kg DBs
Felt really good tonight on Bench.
Tuesday 26 April - Squat (5/3/1)
supple leopard work
Squat
bar x 10
60 x 5
80 x 3
100 x 3
120 x 5
135 x 3
150 x 4
reverse bands
170 x 1
180 x 1
220 x 0 - real stupid going for this today, shouldn’t have done the reverse bands for my singles either as i tned to take ages on them and they fuck me up so my back was too jacked up to do assistance and i ran out of time… it’s a learning curve
Ab band pull down 5 x 15
Hip Abductor 2 sets
Thursday 28 April - Bent Row (5/3/1)
minimal warm up
Bent Row
60 x 5
60 x 5
70 x 5
80 x 3
90 x 7
70 x 5 sets x 10
Defranco shoulder shocker 10kg plate 8kg DBs 4 circuits
Hammer Curls 18kg x 3 x 12
good training tonight, shoulder felt beat up all day (AC Joint) felt a little better during training but now feels the same as it did before. I’m going to look up some rehab stuff for it now - as this is the only real lingering injury from my shoulder injuries in the past.
Sat 30 April - DL (5/3/1)
Supple leopard work
Sumo Pull
60 x 10
100 x 5
120 x 3
140 x 1
150 x 5
170 x 3
190 x 4
conventional pulls - did these because after putting baby powder on my legs for the main work my shoes and the floor were too slippery.
120 x 5 x 10
band ab pull downs 5 sets 20
hip abductor 2 sets 20 reps.
hips feel better since putting the hip prehab work in at the end of the lower days - good training tonight sumo pulls felt really good.