Mon 24th June
Foam rolling
Jump squats
worked up to 80kg 2x1
Squats - beltless
100kg x3
110kg x3
120kg x3
130kg x3 - beltless PR. Felt very strong. Ab and glute work is going well
Good Mornings
60kg 4x6
Bent over rows
60kg lots x 8-10
Glute ham raises on proper bench
4 or 5 reps, eccentric only. Brutal. I’m terrible at these.
By “proper” bench, you mean an actual GHR, and not one of those improvised “natural” GHRs?
[quote]xjusticex2013x wrote:
By “proper” bench, you mean an actual GHR, and not one of those improvised “natural” GHRs?[/quote]
He just means that he’s English
[quote]spar4tee wrote:
[quote]xjusticex2013x wrote:
By “proper” bench, you mean an actual GHR, and not one of those improvised “natural” GHRs?[/quote]
He just means that he’s English[/quote]
wanker
BOOM
lol I meant a GHR bench
Tues 25th June
Deadlifts, in commercial gym with greasy bar
100kg x3
120kg x3
140kg x3
150kg x1
160kg x1
165kg x1
172.5kg x1 - sumo PR. Decent given the conditions.
Speed pulls
100kg 3x3
Halting pulls
120kg 3x3
Some push presses
Shrugs
150kg x10
180kg x20
Some curls
Thursday 27th June
Speed box squats
80kg, 10x3. Fast.
Squats, beltless
80kg 2x5
100kg 2x3
110kg x3
120kg x3
130kg x2
140kg x1
120kg 8x1
110kg 3x3 - all these sets were strong and technique felt solid.
Bench
75kg 5x5 - meh, not great.
Rows
7 or 8 x F
Decent day. Did 29 sets of squats lol
Mon 1st July
Squats
60kg 2x8
80kg x5
100kg x3
110kg x3
120kg x3 - added belt after this set
130kg x5 - +2 rep PR
140kg x3 - +2 rep PR
GHR bench
BW, 3x6 - brutal
Bench
70kg x8
80kg x5
90kg x5
95kg x3 - stronger than last time I hit this for a triple
2 board bench
110kg 2x2
Rack pulls
120kg 2x5
150kg x3
160kg x2, x3
Wooooooo, good squatting today. Pleased with that.
Thu 4th July
Deadlifts
100kg 4x3 - speed pulls
120kg 2x3 - speed pulls
140kg 2x3
150kg 2x3
160kg x1
170kg x1
180kg x1 - 7.5kg sumo PR, matched all-time PR. Really fast and easy. Very pleased with this, no technique breakdown.
150kg x3
Good Mornings
60kg 4x6
Chest supported rows
40kg 3x10
Very strong day.
GJDM
Cheers bro.
Start of peaking block, so focus is on making every rep perfect, strong and fast.
Mon 8th July
Squats
working to
120kg x1
125kg x1
132.5kg x1 - good reps as usual
120kg 2x3
Good Mornings
60kg 4x6
Bench w/ competition pauses
working to
82.5kg x1
87.5kg x1
92.5kg x1 - decent
Chest supported rows
60kg x10
50kg x10
40kg 3x10
Wed 10th July
Deadlifts
100kg 3x3 - speed pulls
120kg 2x3
140kg x3
150kg x1
155kg x1
160kg x1
165kg 2x1
170kg 2x1 - good reps. Glute drive was good today but I wanted to work more on speed from the bottom
120kg 3x2 - speed pulls
100kg 2x3 - speed pulls
Back extensions
+15kg plate, 3xF
Mobility, foam rolling and stretching.
Friday 12th July
Squats
working to
120kg x6
130kg x4
140kg x3
120kg 2x3
Good Mornings
60kg 3x6
Chest supp rows
40kg 4xF
Mon 12th July
Squats
working to
125kg x1
132.5kg x1
137.5kg 2x1 - strong and fast
125kg 2x3
Bench w/ competition commands
working to
85kg x1
92.5kg x1
95kg x1 - not as good as I’d hoped
72.5kg x AMAP with pauses - 10 reps.
Chest supp rows
40kg 4xF
Wed 17th July
Deadlifts
100kg 3x3
120kg 2x3
140kg x3
150kg x1
152.5kg x1
162.5kg x1
167.5kg x1
175kg x1
140kg 3x3
110kg 3x1
GMs
60kg, 3x5
Chest supp rows
40kg 4xF
Fri 19th July
Squat
100kg x5
120kg x3
130kg x3
140kg x1
145kg x1
150kg x2 - PR
155kg x1 - PR, yeaaahhhhhh
Bench w/ pause
95kg x3
100kg x1
105kg x1 - matched PR
Chins
5x10
Very solid day.
Tues 23rd July
Squats
working to
137.5kg x1
140kg x1
145kg x1 - decent
127.5kg 2x3
Bench
working to
92.5kg x1
95kg x1
97.5kg x1
Good Mornings
60kg 3x5
Chest supported rows
some weight, 5xF
Thu 25th July
Deadlifts
100kg lots
120kg 2x3
140kg 3x3
150kg 2x1
160kg 2x1
170kg 2x1
180kg x1
185kg x1 - PR. Slightest hitch because the bar got caught on my shorts
160kg 3x3 - so much blood, jesus christ my shins
Good Mornings
60kg 3x5
Cable rows
heavy, 5x8
Stretching.
Yesssss, fucking solid PR
It’s not your birthday
lol
Sat 27th July
Squats
working to
120kg 3x2
Felt pretty shitty today, so just focused on getting three perfect sets in and getting out of the gym.
happy brithday bro bros n hoes extra cheese 420 no homo G4P sauce ya kno fellas…