Ok, that’s what I assumed. Not sure why I decided to ask you on this…
Also, surprised by your drop in the heavier weight on the bench. I would have thought that the increased volume would have helped, rather than hindered. Maybe you’re fatigued?
I wanted 112.5kgx3 as that was what I worked up to previously. I wouldn’t say I’ve been hindered by volume, just that I hadn’t benched heavy for over 5 weeks and hence not used to the load. Pretty sure I’ll get 3 reps next time or failing that the time after. If I stick at something I do improve so will stick with a heavy top set until I get 4 reps, then I’ll add 2.5kg and repeat.
Back and Bis
Chins
BWx50 total reps (first set was 13 reps)
Deadlift
70kgx5
110kgx3
140kgx3
152.5kgx15
Cable Row
50kg 5x15
Fag Pad BB Curl
35kg 5x10
DB Hammer Curl
18kg 3x8
Ended up doing chins first today as the platform was being used by the “elite athletes” who have priority apparently. Still I was able to watch with amusement as one of them buckled while attempting to DL a whopping 87.5kg WITH STRAPS. That same “athlete” who is apparently more important than me selfishly used the platform for OH presses when there is no need. Using his boulder shoulders he busted out an awesome 4 reps of 35kg.
My deadlift was going great today though.
If Greg is there next time you deadlift can you get him to film it and post it here? I need me some incentive!
Will ask him. Failing that I will try to get to RGU and you can see me in the flesh AND film me! I’ve decided that if my week 3 of this cycle goes well and I get at least 170x7 I will try for a PB the following week. Would head into RGU for that.
Mate, don’t think there are enough plates in RGU for you to attempt a 1RM…
LOL the actual plates in GSC only go up to 160kg, then you have to use little metal ones which I’ve been told off about incase they “damage the platform” despite never being in contact with it…
Legs and Shoulders
Back Squat
70kgx5
112.5kg 3x8
Standing BB Press
40kgx5
50kgx5
60kgx7
50kgx10,8
Leg Curl
60kg 4x10
Seated DB Press
20kgx10
26kgx9
30kgx5
DB Shrug
26kg 2x30
Leg Press Machine
260kgx20,20,22
Chest and Tris
BB Bench
60kgx5
80kgx3
95kgx3
112.5kgx3
100kgx7.5 (assisted slightly 8th)
90kgx9
Dips
BW 10x10
C/Grip Bench
55kgx10
60kg 3x10
Tricep Rope Pushdown
37.5kgx10
35kgx10
32.5kg 3x10
OH DB extension
16kg 3x8
Benching slightly better today. BW Dips are getting far too easy so will have to start adding weight with lower volume initially then build it up again.
Yusef, the leg press machine in my gym is weird in that its very easy. On the “proper” leg press in the CSE 260kg was my 1rm leg press a few months ago I seem to remember!
Out of sheer curiosity, why were you doing 10x10 BW dips?
Because dips are an awesome exercise. Also I hurt my shoulder doing weighted ones before so I started at just BW 3x10 and built it up to 10x10 over a few weeks. Will add 10kg and aim to build up to 10x10 of that gradually.
BW dips 10x10 are fine. Wendler advocates 100 dips per week (unweighted) or 50 weighted. WIll you argue with Wendler? I remember a few months ago I tried 100 dips in 10 minutes as a challenge. Always was quite difficult and by the end I managed it JUST in time… started with like 30 dips and by the end I was doing sets of 1.
Yusef who are your friends? Are they (by luck of the draw) SO DAMN SKINNY and in quite bad shape if they are doing a separate ABZ and bicep day?
Forgot to mention, I saw some ‘interesting’ pullups yesterday. U know that video Kroc Chins by wendler? Like that but even less ROM.
Training looks solid keep it up. Think a few months of mainly all high rep stuff will benefit before u switch back to a powerlifting routine (I’m guessing??)
I really don’t know what I’ll do after summer training wise. I enjoy this split for now but ideally I’d like to bench and squat at least twice a week. Deadlift once a week is good though.
benching so much so damn BAD for the shoulders.
think videos in 3rd yr are a need! unit20 videos FTW! Someone bring portable speakers next year so we blast some proper tunes in the empty long strongman room (none of this CSE miley cyrus shit) and get some PB’s in the process!
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
162.5kgx11(no chalk)
Pullups
BWx10,5,5,5,5,5,5,5,5 (50 total reps)
Kroc Row
40kgx30
Face Pull
35kg 5x10
Fag Pad BB Curl
35kgx10
40kgx8,8,8
DB Hammer Curl
18kg 4x8
Agree about Unit 20 vids!
Legs and Shoulders
Back Squat
empty bar 2x5
60kgx5
80kgx5
100kgx3
110kgx3
120kgx3
130kgx3
135kgx1
142.5kgx1
Standing BB Press
40kgx5
50kgx5
55kgx11
50kgx12
OH Squat
40kgx5 (CBA)
Seated DB Press
22.5kgx10
27.5kgx8
32.5kgx1??!
DB Shrug
30kg 3x20
GMs
40kg 3x8
Trained at RGU with Captain Quark, was good fun.
Well done on the Squat PB. Next time write your PB ie (+2.5kg PB)
U like my protain water photo yh?
Was going to but didn’t think it was anything to shout about on the nation haha!
Protain water is good yah?
hmmm not really that tasty tbh. and not enough dot protain