I’m trying to bring together business and training, so I did squat and press both in a single session today, as I will be on board of diving safari yacht for next two days.
Main Lift: Squat:
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
1 x 2 @ 75 kg
Work Sets:
1 x 3 @ 90 kg
1 x 3 @ 107.5 kg
1 x 3 @ 117.5 kg (9 RPE)
FSL:
3 x 5 @ 90 kg
Assistance:
Front Squat: 3 x 10 @ 40 kg
Main Lift: Press
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 30 kg
Work Sets:
1 x 3 @ 42.5 kg
1 x 3 @ 47.5 kg
1 x 5 @ 55 kg
Still struggling with squat. It looks like I went 1 year back. Can’t feel my hamstrings and glutes firing while coming out of the hole. I will follow new technique to enhance my squat that adds RDL (light weight/high volume) to work on hamstrings strength and mobility. Also, I will replace FSL sets by sets of dead squat (lower the bar till it rests on the safety pins then come out of the hole) at 50% TM to build strength and confidence, and will add some box jumps after each squat session. To fire glutes more, I will replace squat in deadlift day with lungs for light weight sets and gradually increase it. This plan will be staple for the next 3 weeks and will measure its results and do necessary corrections.
Main Lift: Squat
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
1 x 1 @ 80 kg (dead squat)
Work Sets:
1 x 5 @ 97.5 kg
1 x 3 @ 110 kg
1 x 1 @ 127.5 kg (failed)
Another good day here. I’ve started to take care of my nutrition and forced myself to eat more to meet the minimum required intake for such heavy efforts.
Main Lift: Deadlift
Warm Up:
1 x 5 @ 60 kg
1 x 3 @ 80 kg
1 x 3 @ 100 kg
Work Sets:
1 x 5 @ 125 kg (6 RPE)
1 x 3 @ 140 kg (7 RPE)
1 x 2 @ 157.5 kg (8 RPE) +set
FSL:
3 x 5 @ 125 kg
Assistance:
BB Squat:
1 x 5 @ 40 kg (warm up)
5 x 5 @ 77.5 kg (60% TM) easy sets with good form
Forth day in row and I still feel good and do progress. I had wonderful meal yesterday with me wife after deadlift session in best seafood restaurant in Sharm El Sheikh, and of course I did well with that protein and phosphor
Main Lift: Bench Press
Warm Up:
1 x 10 @ 10 kg
1 x 5 @ 30 kg
1 x 5 @ 40 kg
1 x 3 @ 50 kg
1 x 1 @ 60 kg
Work Sets:
1 x 5 @ 67.5 kg
1 x 3 @ 77.5 kg
1 x 2 @ 85 kg +set
FSL:
3 x 5 @ 67.5 kg
Assistance:
Chin Up: 3 x 8 @ bw (superset with FSL)
Band Pull Apart: 200 reps (superset with bench warm up)
Kroc Row:
1 x 10 @ 30 kg
1 x 25 @ 55 kg (Lifetime rep PR!!!)
1 x 20 @ 35 kg
I already finished the refreshment cycle, and managed last business trip to be during the deload week. Today’s is the beginning of the new cycle. The plan for the coming 12 cycles is to improve and raise squat. Following are my TM to start with:
I do progress in hit 2 reps more in the 5+ set, I could even do more 2 reps but didn’t want to push my right shoulder to its limit (fear of old injury)
Main Lift: Press
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 30 kg
1 x 3 @ 40 kg
Work Sets:
1 x 5 @ 42.5 kg (6 RPE)
1 x 5 @ 50 kg (7 RPE)
1 x 7 @ 55 kg (8 RPE)
FSL:
5 x 5 @ 42.5 kg
Assistance:
Neutral Grip Chin Up:
5 x 8 @ BW (superset with FSL)
Landmine Row:
5 x 10 @ 50 kg
BB Shrugs:
5 x 10 @ 90 kg
Lateral DB Raise:
3 x 15 @ 6kg
Plate Raise:
3 x 15 @ 10 kg (superset with lateral raise)
Band Pull Apart:
200 reps (superset with press warm up)
Warm Up:
1 x 5 @ 60 kg
1 x 3 @ 80 kg
1 x 3 @ 100 kg
Work Sets:
1 x 5 @ 110 kg (5 RPE)
1 x 5 @ 127.5 kg (6 RPE)
1 x 7 @ 145 kg (8 RPE) did two reps in + set with only one left in tank. @MarkKO does 10 reps rule in the +set applies to deadlift? it will be over the 1RM
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
1 x 3 @ 75 kg
Work Sets:
1 x 3 @ 90 kg
1 x 3 @ 105 kg
1 x 3 @ 117.5 (< 8 RPE) couldn’t push myself more as my gum had started to bleed again although I could get two reps more
Accessory:
5 x 5 @ 65 kg (dead squat from safety pins)
