Tuesday DONE in 30 mins 3secs. (Wearing a hangover, and the wrong trainers. That’s my excuse)
Back in the gym and cranked this out in 25 minutes 30. Very pleased by the time and also better ROM and cleaner lifts.
On the other leg of this log, two absolute legends have been standing in for my regular ballet teacher and this has resulted in some absolute physical thrashings.
One of them is keen on incredibly long barre exercises, so much so that I looked across to the clock on Sunday and realised 20 minutes had gone by and we were half way through the fourth combination. The same guy loves to make one half of the class jump while the other lot plank.
Wednesday workout done in 20 minutes 49. Plus the accessory.
Weird dance class moment: after the last of the terribly famous teacher’s guest classes, one of the pro students found out my mate is a personal trainer and immediately asked him if “creatine makes you go bald”
I haven’t been quite as lazy as you think. Got the Friday in, hit class twice, and today knocked off Saturday in 22 minutes 20. Then did the accessories.
Back in for Tuesday; done in 29 minutes.
It has come to my attention my arms should be bigger. In fact they could never be too big. Also I have been doing hammer curls wrong. yes really.
so some additional direct arms:
alternating hammers: 20 each side, 18kg DB, 10 each side 20kg, 10 each 22kg, 6 each 26kg
ez bar curls, 40kg: 3x10
alternating curls, 18kg: until failure, about 6 or 7 a side
Yesterday: slightly harder version of my usual class. got a telling off for faking turnout - ie using your feet to look closer to 180 degrees than y’are. more to the point, teacher is like “ok you can turn out to 180, but don’t work from there”. taken
today: hit the gym for a Wednesday. waited half an hour for the rack, realised the doors closed in 20 mins, so did the accessory workout plus the new arms.
I made a fool of myself!
Kick off the Friday mofo. Somehow I forgot one of the cuffs on the bar for the first set of SGHPs. As luck would have I missed the lift and spilled half the iron, with one of the plates landing on some guy’s toe. Much embarrassment and ice packs.
I cracked on with the workout with better form than usual. He asked about this amazing program.
So I’ve been away and remiss. I have been dancing but I haven’t been lifting so…TUESDAY WORKOUT. 25 minutes 03, feeling good and strong. Then did the arm work.
25.03 - that would be a time PR for the current version of Tuesday. also got to love the sweet little old lady smiling at me bench pressing.
Done in 21mins 20 for the circuit. 110kg for the RDLs, 34kg DBs for everything else.
Friday done, 28 mins. Missed the last SGHP at 110kg.
Did the Saturday workout on Monday. Usual dancing antics in the meantime. Today, back in for Tuesday plus arms. 23.38, a time PR for this version of the workout.
Wednesday workout on Saturday (21m 34); Friday Motherfucker on Sunday. This last was a battle for some reason probably connected with drinking a lot of wine on Saturday night. (Missed SGHPs at 95kg and 105kg. Got the 230kg squat max in tho.)
Saturday done; 21 mins 32
Test workout. Bench: 80kg 1x10. 100kg 1x5. 120kg miss into the bar catches. Second attempt and CRUNCH! in the right shoulder. I think we’ll leave that there.
Squat: 200kg x5. 210kg x3. 220kg x3. 230kg x2. 235kg x1 > 5kg PR
SGHP: 80kg x6, 90kg x4, 100kg x3, 110kg x2, 120kg x1 > 5kg PR.
Not a bad morning’s work but not too pleased about the bench. Shoulder felt more like something that doesn’t move often enough going crunch rather than something tearing, but let’s see.
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Update: plenty sore enough. The stretch that gets it seems to be something like a reverse port de bras so maybe taking it to ballet class will help.
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Tuesday 80% 85% 90% 95% 3RM
Reps 5 4 3 2 1
Bench 84 89.25 94.5 99.75 105
SGHP 80 85 90 95 100
Squat176 187 198 209 220
Push press 84 89.25 94.5 99.75 105
Wednesday
72.5 77.5 82.5 87.5 92.5
Reps 5 4 3 2 1
Bench 76.125 81.375 86.625 91.875 97.125
SGHP 72.5 77.5 82.5 87.5 92.5
Squat 159.5 170.5 181.5 192.5 203.5
Push press 76.125 81.375 86.625 91.875 97.125
Assistance 1 10 8 6
BSS
RDL
DBR
DB press
Friday 90 95 3RM 105 110
Reps 5 4 3 2 1
Bench 94.5 99.75 105 110.25 115.5
SGHP 90 95 100 105 110
Squat 198 209 220 231 242
Push press 94.5 99.75 105 110.25 115.5
Saturday 70 75 80 85 90
Reps 5 4 3 2 1
Bench 73.5 78.75 84 89.25 94.5
SGHP 70 75 80 85 90
Squat 154 165 176 187 198
Push press 73.5 78.75 84 89.25 94.5
Assistance 2
Curl
Hammer curl
lateral raise
triceps extension
New Tuesday is done in 25.54
A charming sight at the gym last night. First of all, people actually lifting serious weight! Some talk about a powerlifting gym in the area: “the women there shame me!” Also, someone’s little son who can’t wait to be old enough to start lifting the big weights.
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