Took a week off sick, just light workouts.
Back Squats
beltless
warm up
5 x 140kg
belt on
2x 5 x 150kg
2x 3 x 160kg
4x150kg
5x140kg
GM, arched back, bent knees
3 x 5x100kg
Shoulder rehab
Face Pulls
Lat Pulldowns
Chest-Supported Rows (some heavy, some light)
Flat Bench
5 x 5x80kg+small bands
added Manpon to reduce range of movement in last 2 sets
3 x 3x60kg+doubled-up bands
Thinking of shirting up for comp in November, it would help my shoulder quite a lot. Will practice with chains and bands just in case.
Could be difficult getting a shirt and getting used to it in time for comp, Squat suit is taking ages to come from US.
5 hours walking/running Wednesday
3 hours walking Thursday morning
Shoulder rehab
Triceps
Biceps
Upper Back
high density training today, trying to cut fat for PL comp, couldn’t do much with shoulders or legs after this week’s ordeals
Front Squats w/small bands choked off on hex DB
work up to 2 x 12 x 85kg, struggled with depth, front shin strained from 8 hours bushwalking
Light Deadlifts, singles
worked up to 140kg, shoulder coping but didn’t feel great. If OK, will work up to 160kg next week.
Stiff-legged DL
2 x 8x80kg
Complex -
10 x snatch w/empty bar
10 x plank rows with 15kg hex DBs
8 x med-grip push-ups off DBs
x3
Abs, med ball stuff, leg throws, standing cable etc
Flat Bench
doubled bands, + 60kg bar weight 4-5
WED:
light arms and shoulders, superset everything.
Hurt leg last week, can’t walk far so really just wanted to get heart rate pumping for an hour or so. Low intensity cardio using upper body weights I guess.
Squats: belt and knee wraps
warm up to
2 x 2x170kg
2 x 2x175kg
GM, bent knee, arched back, full ROM
2 x 8x100kg
10x100kg
Romanian Deadlift to ground
3 x 8x90kg finisher, leave shoulders fresh for tomorrow.
Flat Bench, touch’n’go
warm up to:
2 x 1x90kg + doubled small bands
Incline flies
3 x 7-8x30lb
Behind head tricep presses
3 x 8x65lb
Tricep Pushdowns
3 x 6x36kg + small band behind neck
upper back
Back Squat
warm up to
3x150kg
put on new belt and knee wraps
4 x 1x180kg
1 x 1x190kg (cut a little high, but went up pretty quickly)
remove knee wraps
2 x 5x150kg
GM, arch back, bent knee
3 x 8x100kg
Reverse Flys
External rotations
Reverse Incline Flys
Face Pulls
Flat Bench
warm up to
1 x 90kg+doubled small bands (miss badly)
Incline flys
3 x 8x30lb
DB Shoulder Press
3 x 12x27.5lb
super-setted with
DB Bicep Curls
3 x 12x27.5lb
Tate Presses
3 x 10x45lb+small band around neck
Barbell Curls
3 x 10x30kg
Morning weigh-in, post-ablutions, 93.9kg
Waist 38" using Myotape
Happy that weight has finally started to drop, lost about 1/2" from waist. Need to lose over 4kg by 15th November, PL meet
Bench going strong despite AC problems, did get 2 x 1x90kg+doubled up bands so will attempt a 100kg next week if I can lateral raise without too much popping
Squat wins the “most improved” award, 4 x 1x180kg. Attempted 190kg but chickened out and cut it high due to no spotters and a shitty squat rack.
Deadlift, still going easy. Haven’t pushed past 150kg since shoulder started playing up. Will switch to DL training instead of Squat for 2 weeks if I can drag myself away from squat love.
Stationary bike (ankle still swollen)
15 min, at ‘14’
Lat-pulldown, close-neutral-grip
2 x 10x70kg
Lat-pulldown, wide grip
2 x 10x70kg
(all the way to chest on every rep of every set)
Deadlift, sumo, mix up grip
warm up to
2 x 160kg (felt too easy)
1 x 170kg PR
1 x 140kg (failed two attempts, all in the head, worrying about shoulders)
Flat Bench, safety pins at top hole of rack
warm up to
2 x 110kg
1 x 120kg
1 x 125kg (fail)
1 x 110kg
2 x 4x100kg
Tricep Pushdowns, straight bar
1 x 8x36.5kg
2 x 10x36.5kg
Chest Press, elbows in
3 x 12x50kg
DB Shoulder Press
2 x 10x27.5lb
warm up on bike, 5 min
Overhead DB Reverse Lunges (what a mouthful)
4 x 5 each side with 40lb dbs
8 each side with 12kg KB in one hand
GM, bent knee, arch back
warm up to
3 x 5x110kg
Front Squats
8 x 80kg
12 x 80kg
15 x 80kg
18 x 80kg (wanted 20, but nearly lost bar)
Medium Grip Inclines
Reverse Flies
Chin Ups
Machine Tricep Presses
Floor Pull-Overs
3 x 10x60lb
1 x 8x70lb
Bicep Curls
5 x reverse-grip superset 6xnormal
Hammer Curls
14x50lb db per side
Standing Cable Abs
3 x 8x10 plates
Ab-Wheel roll-outs, on knees
2 x 10
1 x 12
Levator scap on left side very sore, difficult to turn neck. I think it was the med-grip incline bench.
Flat Bench, top pin in squat rack
warm up to
2x110kg
1x120kg
1x125kg (fail again! What is with this?)
2 x 1x120kg
set pin to second hole in squat rack
3 x 2x100kg
Shrugs using calf-raise machine
3 x 12x25plates
Incline flies (moderate incline)
3 x 8x35lb dbs
Floor Triceps Extensions with close-grip press
3 x 10x70lb bb