24/07/20
Bench
75 x 5
85 x 3
95 x 7 PR
75 x 12 FSL these felt good
Bentover Row
75 x 5
85 x 3
95 x 7 PR
75 x 12
Kroc Rows
25kg x 25 ish
Did some face pulls and figured out a way of doing tricep pushdowns with a high cable set up.
Front shoulder right was bugging this week so am cutting out double incline bench through the week. Might add in DB flat or Swiss flat extra instead on bench days next cycle.
Conditioning was.cutting up metal chains to make by pushdowns more stable and not swinging into my face.
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Squat
90 x 5
102 x 3
115 x 9 PR these felt really good, squat is coming along nicely feel like I could hit my old max of 160 easily now
SSB
70 x 5 x 5 mostly paused
Spent a long time doing the shed cladding
Did abs 5 hours later, hanging leg raises 5x5 and DB side bends 25kg x 20, 10
End of the cycle doing a light deload and will focus on finishing the shed. Also would it be worth adding in a conditioning/cardio day? Currently training Wednesday, Thursday, Saturday and Sunday. Thinking of doing Mondays
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Deload week is going well, not doing too much apart from finished the shed so will post some pics soon. Thinking of getting an Echo Bike to finish it off.
Also started the Jim Wendler dieting diet of 1 protein shake before each meal which isnāt too terrible.
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13/06/20 First Session back on 3rd Cycle of 5/3/1
Press
42.5 x 5
49 x 5
55 x 10
42.5 x 12 FSL
Chins
12 total, getting a lot better at these. Going to be doing them daily and negatives also on upper body days
High Incline Swiss Bar
50 x 4 x 8
60 x 8 was top set
Single Arm Pulldowns
50 total
Band Pushdowns 50 total
Face Pulls 100 total
10 minutes of boxing bag for conditioning
14/08/20
Woke up 4 times in the night since it was so hot, so wasnāt feeling too good at all, not sure if deadlift TM is too high
Deadlift
115 x 5
132.5 x 5
150 x 5 these first 3 moved good, last two were RPE 8 then 9 which isnāt ideal. Training max is probably too high considering the AMRAP wasnāt the best.
(Just Re-read through my log and messed up the weight it was supposed to be 145 for 5, will repeat 150 next week for 3)
RDL
60 x 8 x 4
superset with
Leg Raises
8 x 4
Conditioning
Did 1km on the concept 2 rower
Messed up the weight and still got the reps when more fatigued and with a weak grip from yesterdays chins and pulldowns. Progress at least
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15/08/20
Getting better at pullups 5 doubles while sweeping leaves out of gym
16/08/20
Trained in the dark since was busy today
Bench
60 x 5
70 x 5
80 x 13 PR
Bentover Row
60 x 5
70 x 5
80 x 13
Did some curls and 5 total pullups in between sets
40 mins total since I had a very busy day, have a big business idea planned that should help me save time but for meanwhile will be more busy than ever
17/08/20
Squat
85 x 5
95 x 5
105 x 12 PR small rep rep pr, think I tweaked my right knee sometime this week wasnāt feeling good on squats
SSB Goodmornings
60 x 8 x 4
Superset with
Hanging Leg Raises
8 x 5 sets
Conditioning
20 Keg Cleans, did 15 in 2 mins then felt gassed and slowed down. Going to do more of these and probably increase my kegs weight
Abs
DB Oblique Side Bends
25kg x 12 x 2
Decline Sit Ups
8 x 3
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19/08/20 Week 2, 3rd Cycle
Worked out in the rain which was entertaining,
Press
47.5 x 5
55 x 5
65 x 8 PR last 2 reps were ugly right arm was locking out first
Chins
14 total,
High Incline Swiss Bar
50 x 10
55 x 9, 8, 7
50 x 7
Giant Set
Band pushdowns, facepulls and pulldowns 25 x 4
Then did some more pushdowns, pullaparts and 3x10 lateral raises
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PRs nearly every workout, great job!
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Slowly getting back to where I was, most of my strength has retained so is mostly a matter of technique and putting in maximum effort on the PR set each day. Also working on losing weight at the same time and making sure Iām eating properly each day which is going well so far.
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20/08/20
Legs still fatigued/ sore from squats 3 days ago,
Deadlifts
120 x 3
135 x 3
150 x 3 moved really good
Hanging Leg Raises
5 x 10
Superset with
Deadlift Rows tried something new since SSB Goodmornings fried my posterior chain so didnāt fancy RDLās
60 x 5
70 x 5
80 x 5
90 x 5
60 x 10+ 6 rest pause
Conditioning work
Keg Cleans and Press, alternating each side
8 per side
Did 15 DB Rows and that was it, deadlift rows are very good going to keep them in.
21/08/20
Did some light conditioning
1500m rowing
Giant set of
Ab Wheel on knees
4 x 8
KB Swings
20 x 4
Decline Sit Ups
4 x 8
500m rowing
Going to start doing foam rolling again since apparently my quads are tight causing my knees to be janky on squats.
23/08/20
Trained at 1:30 am in the dark since had a hectic day, still got a good session in.
Bench
72.5 x 3
82.5 x 3
92.5 x 9 PR
Didnāt want to do barbell rows and wake up the neighbours
Dumbbell Bench
25 x 12,11,10,12 like these a lot more than incline
Superset with
Dumbbell Row
25 x 12,12,12,12
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Negative Chins
5 sets of Doubles, 5 second eccentric
Superset with
Close Neutral Grip Block Pushups
5 sets of Doubles, slow tempo. Triceps fried
Seated Dumbbell Shrugs
25 x 15,20,15
Diet has been coming together really well, just need to stay consistent and keep with these good habits.
24/08/20
Foam rolled my quads and IT band before squats felt a lot better and right knee made no cracks
Squat
95 x 3
102.5 x 3
112.5 x 11 PR
These felt really good, bar came up a little bit from a tight lowbar which actually felt better. 11th rep my hips shot up first slightly since I didnāt get tight and get enough air before since I was fatigued and forgot to cue it, couldāve gotten more
SSB GM
60 x 10
60 x 10
70 x 8
70 x 8
Superset with
Hanging Leg Raises
6 x 5 getting legs a lot higher, getting better at these
Conditioning
Keg cleans x 15
25/08/20 3rd Week of 3rd Cycle
Press
50 x 5
60 x 3
67.5 x 6 PR
High Incline Swiss Bar
50 x 8
60 x 7
55 x 8
55 x 7
50 x 10
Superset with
Chins
15 total
Giant Set of
Single Arm Pulldowns 30kg x 8 x 3
Band Face Pulls x 100 reps
Band Pushdowns x 50 reps
Lateral Raises 5 kg x 50 reps
29/08/20
Trained at night again
Deadlift
125 x 5
142 x 3
157 x 5 These felt bad, mat was wet and I feel my foot position isnāt good. Weight moved well though
Hanging Leg Raises
5 x 5
Snatch Grip into Snatch Grip Shrugs
60 x 5
60 x 5
80 x 5
60 x 5
60 x 5
30/08/20
Great session today, got a preacher curl from the gym
Bench
77.5 x 5
87.5 x 3
97.5 x 8 huge PR felt very smooth also
Giant Set of
Bentover Row
77.5 x 8
87.5 x 8
97.5 x 8
Chins
10 total
DB Bench
25 x 4 x 12
Negative Chins
10 total
Superset with
NG DB Bench
25 x 4 x 10
Preacher Curl
30 x 3 x 10
Superset with
Overhead Extensions
30 x 3 x 10
Lat Raises
7 x 3 x 10
Superset with
Concentration Curls
7 x 3 x 10
Good pump and had fun training, bench PR felt good and rows are progressing along nicely
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31/08/20
Squat
95 x 5
107 x 5
120 x 10 PR nice
Hanging Leg Raises
5 x 8
Trap Bar RDL
70 x 4 x 10
End of cycle 3. Progressing well, not going to take a deload since I donāt feel I need to and recovery/diet is going well.
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03/09/20 First session of 4th cycle of 5/3/1
Press
42.5 x 5
50 x 5
57.5 x 10
Chins some on swiss bar
15 total, moving good
1 Arm Pulldows
20 x 4 x 8
Superset with
High Incline DB Press swapping the swiss bar out for this cycle to get good at dumbbells, also easier to set up
25 x 4 x 8
Band ATYTs these feel way better than facepulls
50 total
Preacher Curls
30 x 3 x 10
Superset with
Overhead Extensions
30 x 3 x 10
Giant Set
Lateral Raises 3 count eccentric
7 x 3 x 10
Isolation Curl
7 x 3 x 10
Rowing
200m, 200m, 1000 metres
Good session back, everything felt good
06/09/20
Swapped deadlifts around with squats since didnāt want to squish a puppy, trained with sister
Squat
90 x 5
100 x 5
110 x 12 PR moved okay, going to bring in hands next week
SSB Goodmornings
60 x 4 x 8
Superset with
Hanging Leg Raises
4 x 8
Keg Clean and Presses
Race to 20, won by half a second
Did foam rolling and hopped in hot tub
Photo with puppy
https://www.instagram.com/p/CEh7e20DIHf/