ME bench
bench
2 x 8 x 20kg (start warmup)
5 x 30
5 x 40
3 x 50 (end warmup)
5 x 62
2 x 64
push-ups
19, 12
chins
5 x bw+2kg
3 x bw+2kg
A1 bb row (45 degrees)
10 x 50kg
10 x 50kg
10 x 50kg
12 x 50kg
A2 rear delt fly
10 x 5kg (per db)
10 x 5kg
10 x 5kg
12 x 5kg
B1 power shrug (bit of hip drive)
10 x 60kg
10 x 60kg
10 x 60kg
15 x 60kg
B2 seated incline curl
10 x 10kg (per db)
10 x 10kg
10 x 10kg
15 x 10kg
Good stuff. I did a bit more than the template calls for and I’m pushing just over an hour again. I’ll shave a set off the supersets if this becomes a problem.
I’ll probably stick with the push-ups and add a bit of weight as long as I keep the first set in the 15-20 rep range. I’m also going to work my 5RM chin on this day.
DE lower body
standing hurdle jumps
2 x 3 x 80cm (31")
4 x 3 x 82cm (32")
1 x 2 x 84cm (33")
box squats (31cm/12" box)
2 x 3 x 20kg
2 x 3 x 40kg
3 x 3 x 50kg
3 x 3 x 55kg
bulgarian squat (db)
3 x 8 x 25kg
back extension
12 x 5kg
12 x 5kg
10 x 5kg
barbell russian twist
4 x 10 x 10kg
Good session. I think I might use a bigger box for the squats. It feels just an inch or two too short. I really don’t know what kind of weight I’ll be using for box squats on the ME day. These sets were all easy and quick.
track work (sprints)
10 x 10m (1 min rest)
6 x 20m (2 min rest)
4 x 40m (4 min rest)
Ow ow. It was well below freezing today and I didn’t finish the sprints until the sun was down. I actually had frost forming on my beard!
My quads got pretty tight. Nothing serious, but I’m going to feel it tomorrow.
RE upper body
push-up
20, 11, 8 x bw
A1 chin-up
6, 3, 3 x bw
A2 rear delt fly
3 x 10 x 5.5kg
db military press (seated)
10 x 13.5kg
10 x 13.5kg
12 x 13.5kg
B1 power shrug
8 x 70kg
10 x 70kg
10 x 70kg
B2 seated incline db curl (45 degrees)
3 x 10 x 11kg
db bench
8 x 20kg
8 x 20kg
10 x 20kg
Gotta avoid going to failure on the first set of push-ups and chins. It really reduces the total volume.
I threw out the grip work and did some db benching. I’m going to throw in extra triceps work when I can. I think I’m lagging here.
I have a good method for increasing chinning numbers/volume. Instead of doing 3 hard sets, do a bunch of sets with 50% of you max reps. So instead of getting 12 reps you could potentially get up 10+ sets of 3, a ton more reps. Once you can do over sets with 50%, retest your max and start the process again.
[quote]Bloobird wrote:
I have a good method for increasing chinning numbers/volume. Instead of doing 3 hard sets, do a bunch of sets with 50% of you max reps. So instead of getting 12 reps you could potentially get up 10+ sets of 3, a ton more reps. Once you can do over sets with 50%, retest your max and start the process again.[/quote]
Thanks! I’m going to try this out.
Today:
ME lower body
box squat (35cm/14in)
2 x 5 x 20kg
3 x 40kg
3 x 50kg
3 x 60kg
3 x 70kg
2 x 80kg
3 x 85kg
bulgarian squat (db)
3 x 10 x 25kg (db total)
back extension
3 x 12 x 5kg
ab circuit
3 x 10 x sprinter crunch, v-ups, toe touch, hipthrust
db bench
3 x 10 x 20kg (per db)
Solid session. I probably had a heavier triple in me on box squats, but I decided to keep it conservative to start. I intend to make 5kg increments until I stall.
track work (sprints)
10 x 10m (1 min rest)
6 x 20m (2 min rest)
4 x 40m (4 min rest)
Still nasty weather. This does not help. But anyway, I’ve decided that I’m doing too much lower-body work. These sprints are tough. I’m going to follow the WS4SB template for speed work until the end of the month. Should be: ME upper, sprints, rest, ME lower, RE upper, conditioning, rest. Repeat. I might swap the days around a bit, but this should be the plan till the tryouts.
ME bench
bench
2 x 8 x 20kg (start warmup)
8 x 30
5 x 40
5 x 50 (end warmup)
4 x 64
3 x 64
push-ups
17, 10
chins
4 x bw+4kg
3 x bw+4kg
A1 bb row (45 degrees)
8 x 55kg
10 x 55kg
10 x 55kg
10 x 55kg
A2 rear delt fly
4 x 10 x 6kg (per db)
B1 power shrug
4 x 10 x 70kg
B2 seated incline curl
4 x 8 x 12kg (per db)
ME lower body
hurdle jumps
2 x 80cm
3 x 80cm
3 x 80cm
3 x 80cm
1 x 82cm
3 x 82cm
1 x 82cm
3 x 82cm
box squat (35cm/14in)
2 x 5 x 20kg
3 x 50kg
3 x 60kg
2 x 70kg
1 x 80kg
3 x 90kg
bulgarian squat (db)
3 x 10 x 27kg (db total)
back extension
3 x 12 x 6kg
ab circuit
3 x 10 x sprinter crunch, v-ups, toe touch, hipthrust
Good session. Tough enough. Box squats were pretty heavy, but I can put more weight on the bar. Hopefully I’ll hit 100kg in 2 more weeks. After that I’ll probably return to free squatting and see where I can go with that.
RE upper body
db bench
20kg (per db) x 15, 10, 11
A1 chin-up
bw x 3, 3, 3, 3, 3, 1
A2 band pull-apart
doubled green x 15, 15, 12, 12, 12, 12
db military press (seated)
15kg (per db) x 12, 8, 8, 9
B1 power shrug
80kg x 8, 8, 9
B2 seated incline db curl (45 degrees)
12.5kg (per db) x 8, 8, 10
russian barbell twist
20kg x 10, 10, 10, 10
push-ups
15
Great session. Things are feeling pretty good lately.
I was pretty strict with 75 seconds rest time on the A1-A2 superset.
track conditioning
mountain climbers to 10m sprint x 8 (30 sec rest)
(1 min rest)
wideouts to 15m sprint x 6 (45 sec rest)
(2 min rest)
60m shuttle (4 x 15m) x 4 (45 sec rest)
(3 min rest)
40m shuttle (2 x 20m) x 3 (1 min rest)
Those 60m shuttles with little rest nearly did me in. The plan was just for a min of rest before the second set of shuttles, but I nearly lost my breakfast.
Time to eat like it’s going out of style.
ME bench
bench
20kg x 8 (start warmup)
20kg x 10
30kg x 10
40kg x 5
50kg x 4 (end warmup)
66kg x 5
68kg x 2
db bench (edit: forgot to add this)
20kg (per db) x 16, 12
chins
bw+5kg x 4, 3
A1 db row
20kg x 12, 12, 12, 12 (per side)
A2 band pull-apart
green band x 12, 12, 10, 8
B1 power shrug
80kg x 10, 10, 9
B2 seated incline curl
12.5kg (per db) x 9, 6, 8
Great session. Finally making some progress on the bench. I don’t know if it’s the program or the slightly lighter warmup scheme. Hopefully I can keep it up though.
The db rows felt much better than the bb rows. I’ll have to jump up the weight a bit as they were pretty easy.
It’s also time to change the curl movement.
ME lower
box squat (35cm/14in)
20kg x 5, 5 (start warmup)
50kg x 3
60kg x 3
70kg x 2
80kg x 1 (end warmup)
95kg x 3
bulgarian squat (db)
30kg (db total) x 8, 8, 8 (per side)
back extension
7kg x 12, 12, 12
ab circuit
sprinter crunch, v-ups, toe touch, hipthrust x 10, 10, 10
Another good session. Squats weren’t too tough. They really felt well-supported on my back. I think all the extra upper-back assistance work has helped out a bunch.
RE upper body
db bench
20kg (per db) x 20, 11, 12
A1 chin-up
bw x 3, 3, 3, 3, 3, 3 (18 reps)
A2 band pull-apart
doubled green x 12, 12, 12, 12, 12, 12
db military press (seated)
15kg (per db) x 12, 10, 9, 8
hang clean
50kg x 8, 8, 9
ez bb curl
26kg x 8, 8, 8
russian barbell twist
20kg x 10, 10, 10, 10
The last set of chins was not easy. Hopefully, I can keep up the progress. I think I’ll go for 8 sets before going for sets of 4 reps.
I’d say get you should be get to be able to do 10 sets, with the 10th not being much of a struggle, before you add reps.
Do you have any way to chin at home? I did chins or pull-ups at home like most people might do push-ups. I crank off short, intense sets of 5 reps all the time. It seems to have helped.
[quote]Bloobird wrote:
I’d say get you should be get to be able to do 10 sets, with the 10th not being much of a struggle, before you add reps. [/quote]
10 sets it is! Thanks again.
[quote]TheDudeAbides wrote:
Do you have any way to chin at home? I did chins or pull-ups at home like most people might do push-ups. I crank off short, intense sets of 5 reps all the time. It seems to have helped.[/quote]
I do all my lifting in my basement, so I def have the option to chin often. I’m lifting or running 4-5 days a week right now, so I’m trying to be real careful about my off days. Mostly for the sake of my elbows and shoulders. But I’ll give this a try when I’m back on a 3 days a week program. Thanks for the suggestion.
ME bench
bench
20kg x 10, 10 (start warmup)
30kg x 10
40kg x 6
50kg x 4 (end warmup)
68kg x 1, 2, 1, 1
db bench
20kg (per db) x 17, 12
chins
bw+6kg x 3, 3
A1 db row
22.5kg x 12, 12, 12, 12 (per side)
A2 band pull-apart
green band x 12, 10, 10, 8
hang clean
50kg x 8, 8, 8
ez bb curl
26kg x 8, 8, 10
Meh. Could have been better. Bench just kinda feel through. I expected more after last week’s progress. I was generally sluggish through the other sets too.
I’ve been thinking that I could do with more bench-variant volume. As it is, the upper-body days have more back work that bench work. Considering my 1RM chin is plenty ahead of my 1RM bench maybe this is a reasonable change.
Have you done more chinning?
[quote]donpalmero wrote:
Considering my 1RM chin is plenty ahead of my 1RM bench maybe this is a reasonable change.[/quote]
I feel your pain, at ~67kg I bench 70kg for a 1rm, but I can do one arm chins, as well as chinups. +60kg