12kg GTG deloaded chins 5, 5, 4, 4
Bench Press 102kg x 37 + 72 x 60…not sure why, but 72kg felt heavy today!
Push-ups x 25 >> Inverted rows x 25 >> 20kg ohp x 25 >> Band lat pull downs x 25 x 4 continuous rounds, interspersed with 200 7.5kg goblet squats.
17kg squats 110 + 100
Zercher squats: 17kg x 100, 42kg x 50, 37kg x 50
Feet elevated glute bridges x 100
Hanging leg raises 3 x lots
17kg good mornings 3 x 25
Bench press 122kg x 10 + 117 x 15
OHP 82kg x 5 +92kg x fail
Feet elevated rows 2 x 20
12kg deloaded chins 4 x 6
Some bw circuit training to finish.
Deadlifts 117kg x 5…super light-weight, haven’t done dl in about 8 years!!!
Goblet squats 15kg x 60, 55, 50
Hanging leg raises 3 x lots
Glute bridges x lots
30 seconds bike sprint, 30 secs easy ride for 10 minutes.
Bench Press 115kg x 25 + 125 x 7
Assisted chins 3 x 10
Feet elevated inverted rows 18, 16
OHP 75kg x 12, 67 x 25
Tricep push downs 62kg x 10, 52 x 20
5 mins hard cycling
7kg deloaded chins: 4, 3, 3
Bench Press 120kg x 13 Close grip: 92 x 45, 62 x 80
CG Push ups x 60, assisted chins x 30, 20kg ohp x 60, inverted rows x 40…interspersed with 30 reps bw squats.
Band tri exts x 30, curls x 30, face pulls x 30, bw squats x 50 x 4 continuous rounds.
Bench Press 117kg x 20, 107 x 26
OHP 75kg x 17, 72 x 22
Feet elevated inverted rows 18, 16
7kg assisted chins 4, 3, 3
15kg chest press x 100 >> 15kg lat pull downs x 100 >> 5kg ohp x 100 >> 15kg cable row x 100…150 bw squats.
This looks like a pretty brutal giant set. Do you do this for conditioning, or for hypertrophy/pump purposes? Or is it just as a sort of burnout challenge for the end of the workout?
I do it for conditioning, on my last work-out of the week on Saturday I tend to to something vaguely similar but with much fewer reps per round and with much greater resistance per exercise.
Rack pulls 147kg x 5, 127kg x 15
Plank x 70 seconds…this was hard as fuck!!!
Hanging leg raises 2 x 20
Goblet squats: 10kg x 110, 15kg x 70, 50
Feet elevated single leg glute bridges x 20 + 10kg glute bridge x 100
45 second cycle sprints >>>> 15 seconds slow pedal x 10 rounds.
Bench press 87kg x 60
Assisted chins 8, 7, 6
Feet elevated inverted rows 18, 16
10kg lateral raises 2 x 20
200 bodweight squats (one set)
Band curls and tri exts x 2
12 rounds of cycle sprints: 45 seconds max effort >> 15 seconds easy pace
Squats 42kg x 100, 72kg x 25 <<Would of gone a bit heavier but started to get a bit of knee pain.
Rack pulls 122kg x 20, 112 x 20
Plank 40 seconds, hanging leg raises x 33
Feet elevated glute bridges x 30, glute bridges x 50
50 second cycle sprints >>> 10 seconds easy ride x 10 minutes
Close grip floor press 112kg x 30, 82 x 65
Assisted chins 9, 7, 6
25 second cycle sprints >> 35 seconds easy ride/recovery x 40 minutes.
Rack pulls 202kg x 1 + 142kg x 20
Squat 62kg x 100 + 52kg x 100
Feet elevated single leg glute bridge + 8kg x 20 each side
Plank x 40 seconds, Hanging leg raises 30, 20
5 minutes cycle, fairly quick pace
Bench Press 122kg x 13, 115 x 19
OHP 77kg x 16, 82 x 5
Feet elevated inverted rows + 7.5kg x 14, 12
Assisted chins 25kg deload 14
Tricep push downs 40kg x 35, 48 x 25
Bw squats + plate curls x 100 reps each supersets
OHP 77kg x 18, 13
27kg deload chins 15, 14
Feet elevated inverted rows 22, 18
Bench Press 102kg x 40
Band curls, tri exts and face pulls x lots of reps
Squat 72kg x 40, 57 x 80
Rack pull 152kg x 12, 132 x 20
Glute bridges x lots of
15 x 45 second bike sprints, 15 seconds in between easy ride.
Mixed it up a bit tonight!
Incline bench press 62kg x 70
Push-ups about 175
Assisted chins 100
Oodles of banded lat pull downs, rows, tri exts, curls and pull-overs.
Finished with a row and press 10g ‘angle grinder’…twas gruelling!!!
Bench press 122kg x 15, 112 x 22, 87 x 63
OHP 72kg x 2 x 20
Tricep extensions 37kg 30, 25, 20, 20
Band fly 3 x 25
Lateral raises 7kg 3 x 30
10kg dumbell ‘angle grinder’…must of done about 200 total reps…shaking like a leaf after that!!