Shoulders and Traps
Standing BB Press
empty bar x5
50kgx5,8
55kgx5
60kgx5
65kgx3
60kgx4
50kgx8,7
Seated DB Press
24kgx10,7,10,10,6
DB Lat Raise
10kg 3x10
DB Shrug
30kg 2x30
Back Squat (just for funsies)
110kgx3
125kgx7 PB!
One arm DB P/Press (each arm)
34kgx4
38kgx2
40kgx1 PB!
Reasonably good today, was supposed to train triceps but having only done them 2 days ago I didn’t bother. Normally I will do shoulders 3 days after bench so tris will have recovered fully next time. Only squatted because I’m not doing a proper leg session this week, and I just felt like it!
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
160kgx13
Pullups
BW 10x5
Cable Row
75kg 5x10
DB Hammer Curl
22kg 3x10
Cable Curls
Stripset from 35kg to 20kg (7 sets)
Ended up doing a bit of a fullbody today. Gym was hot and I felt sweaty and lethargic. Very mixed performance.
Bench
60kgx5
80kgx3
100kgx3
110kgx2 (felt too heavy)
120kgxFail (WTF)
100kgx2
100kgx8
Back Squat
60kgx5
100kgx3
120kgx3
130kgx6 PB!
Box Squat
60kgx5
100kgx3
120kgx1 (lost all tightness and dumped the bar)
Cable Curl & Tricep Pushdowns supersetted 3x10 of each.
Dips
BWx30,20,20,10,10
WG Pullups
BW 6x5
Tricep Extension from pins
empty bar x5
40kgx5,8
Really disappointed with bench, in a different gym on a different bench. Never really got comfortable and strength was way down. Squat PB was good though. Was my first time on box squats, will do better next time.
Least u got one pb. My bench pb other day was random. No dot spotter and lacked tightness and was basically a close grip bench press.
Ull get back on it and be benching big soon!
Maybe if u fail one or two more times it may b time to switch bench program?
Hopefully this is a blip but I think the heavy doubles have worked well thus far so I don’t see how they won’t help me again. I’ll change it once I get back to uni. I’m thinking about a 5x5 micro-loading wave cycle like the following:
100 5x5
101 5x5
102 5x5
101 5x5
102 5x5
103 5x5
102 5x5 etc etc
Either that or a normal micro-load. Will have a think between now and then. I’m going to go for a 5x5 micro-load for squats as well probably starting at 120 or 125.
Chest, Tris & Bis
Bench
60kgx5
80kgx3
100kgx3
110kgx2
120kgx2
122.5kgx1
100kgx9 (good easy reps)
Dips
BW plus 20kg x10,10,10,8
Incline DB Bench
26kg 4x8
Cable Curl and Tricep Pushdown supersetted stripsets to finish. 9 sets of each done fast. Sweaty.
Bench seems to have come back nicely after Saturday’s disaster. Annoyed not to match my PB of 122.5x2 though. Next time I will. Dropset 100x9 was easier than in the past, 2 plates a side feels like an easy weight these days.
I now weigh 200lbs on the nose. I have 4 weeks till the beach and a another 10lbs to lose ideally, though 7-8 would suffice. Will need to get my diet tighter and rape the cardio each night before bed. If strength wanes a little then meh, I’ll soon get it back again.
Legs
I was taking my younger brother through his first training session so my own stuff was short and sweet.
Back Squat
70kgx5
110kgx3
125kgx3
135kgx6 PB!
100kgx25
SL Deadlift
70kg 3x10
Shoulders and Traps
Standing BB Press
40kgx5
50kgx5
60kgx5
50kgx5
DB Shrug
32kg 2x30
DB Lat Raise
10kg 3x10
One arm DB P/press
34kgx3
38kgx3
40kgx3 PB!
30kg Barbell Complex
SL DL x8
BOR x8
Front Squat x8
Push Press x8
Back Squat x8
Roll-out x8
…20 secs rest… repeat everything for 7 reps…20 secs rest…repeat for 6 etc etc. Made it down to 4 reps of everything before feeling like I might simultaneously spew and shit myself at the same time, so I stopped. Total pussy I know.
U would have had to find a new gym if u spew/shat. Can’t imagine any1 having the balls to go back to their gym after an incident like that
LOL I told you about that time after doing complexes I only just made it to the toilet and had the most violent shits ever whilst vomiting in a bin! True Story.
Yh I remember. What did u eat that day do u remember? Or was it the complexes that did it? Can’t say that’s happened to me… Yet… from training.
Needed to do massive dumps b4 pretty much every rugby game regardless of how much I had ate.
Back and Bis
Chins
BWx40 reps (first set 16 reps = 1 rep PB)
Kroc Row
40kgx37 (2 rep PB)
Face Pull
40kg 3x10
FP BB Curl
35kg 3x10
30kg BB Complex
As before but finished all 8 rounds this time. Was sweating like a rapist by the end.
No deads today as legs still not fully recovered from squatting. I may just do them on Chest/tris day or leave till next week. Not sure yet.
Fachkin hell u raping em back exercises!!! 37 reps fachkin hell
Chest, Tris & Bis
Bench
60kgx5
80kgx3
100kgx3
110kgx2
120kgx2 (hard)
122.5kgx1
125kgxFail (should have known better)
100kgx8 (absolutely knackered)
Dips
BW plus 20kg 3x10
Tricep Pushdown and Cable Curl supersetted stripsets
30kg BB Complex
All 8 rounds, slightly easier than before but still horrible!
Weighed 199lbs yesterday so cut is progressing if a little slowly for my liking.
So damn pissed off with the poles in the gsc today although amazing bird did brighten my spirits, I think I need to sample this complex next time we’re in together
Complexes are horrible! I aim to do one after every gym sesh from now on until my beach hols!
I was in Edinburgh with some time to kill so trained at the CSE.
Nothing serious, just pissed about with BW dips, KB snatches, lat raises and preacher curls.
Then Squatted:
60x5
100x5
120x3
130x3
140x2 (lacked confidence without a spotter)
No complex as I didn’t have a towel for a shower and didn’t want to sweat buckets into my Recaros on the drive home!
Standing BB Press
40kgx5
50kgx5
60kgx6
DB Shrug
34kg 2x30
Seated DB Press
24kg 3x10
Lat Raise
10kg 3x10
FP BB Curl
35kg 3x10
Dips
BW 3x10
30kg BB Complex
8 rounds
Won’t be following any structured routine as such for the next 2.5 weeks as I’m just going all out on my cut at the moment so weights will be fairly low on the volume front. I will be putting particular emphasis on shoulders, traps and arms though.
Just curious what do u do for warming up these days? no niggles/pain what so ever? lucky bugger!
I’m thinking a trip to Wales to visit BBB to get an assessment may be in order at some point!
Everything is normally as written ie just a few lighter sets to warmup. Only ever stretch occasionally for squats and deads. I can happily squat an empty bar to full depth which I wasn’t able to do 6 months ago so flexibility has improved. Always stretch and do shoulder dislocations before OH squats though.
Occasionally my shoulder grumbles with weighted dips and sometimes DB presses but normally is fine again after a day. Also occasionally get a tweak in the lower back back again is gone within 24-48hrs. Only recurring problem is pain down my forearm when doing some types of curls, I think that’s something to to with elbow tendon but it hasn’t given me huge problems.