Singapore Apartment gym:
Lat Pulldown
10 plates x10
11x10
12x10
13x10
14x10
15x10
16x10
17x10
18x10
19x5
20x4
Then did a circuit of BW dips, cable curls and leg curls.
First day back in the CSE. I was fairly weak but hopefully I’ll come good again soon.
Standing BB Press
bar x10
40kgx5
50kgx5,5,5,5,12
Back Squat
bar 2x5
60kgx5
100kgx3
120kgx2
135kg 5x1
115kg 6x3
Pullups
BW x 50 total reps
SL DL
60kgx10
70kg 2x10
Cable Curl
Approx 10 sets 6-20 reps
Started the Paleo diet yesterday. Feel good so far, though may slowly add some dairy for more protein/cals at a later date if I feel I need to.
Weight in gym: 92.5kg
Bench
60x5
80x3
100x3
115 7x1
102.5 4x3,2x4
DB Row
50kg 4x10 (each side)
Dips
BW x10
BW plus 20kg x5,5,5,5,13
No deads due to horrific DOMS from squatting. May have to consider dropping my squat “pump phase” and just do singles if I can’t recover quickly. As much as I like the progression of the Hepburn programme my bench just took FAR too long today. Going to try a 5x5 micro-load again starting at 100kg adding 0.5kg per session. Should be just as effective progression wise and a lot easier to get through.
Oh and Paleo FTW, I’ve never shat so good, ever!
Worst hangover in ages. Have been shaking and feeling like I needed to spew all day and hadn’t eaten before training. Sports fare at the CSE had a bench challenge of benching your bodyweight for reps. I got 92kgx10 which was poor but not exactly feeling great today. Other than that I did:
Pullups
BW 7x5,1x10
Standing BB Press
51kg 5x5
No squats as felt I’d pass out under the bar.
Bench
bar x5
60x5
80x3
100 5x5
Deadlift
60x5
100x3
140x1
180x1,1,1,1,F
Dip
BW plus 21kg x5,5,5,5,12
BB Row
60x10
70 4x10
Seems the past month of not really training properly has seen my DL regress just as much as my squat. Oh well.
Weight: 92.0kg
Yesterday:
Standing BB Press
Bar x5
40x5
52x5,5,5,5,12
Back Squat
bar x5
60x5
100x3
120x3
135x1,1
100x7
Pullups
BWx10,5,5,5,5,5,5,5,5 (50 reps)
Cable Curl Stripset
Squatting was a nightmare, don’t know what’s gone wrong exactly.
Weight 91.5kg
Bench
bar x5
60x5
80x3
100.5 5x5
130 iso hold x20secs
140 iso hold x20secs
DB Row
52kg 2x10
Deadlift
80x3
100x3
140x1
180 5x1
Dips
BW plus 22kg x5,5,5,5,13
BWx27,10
Standing BB Press
bar x5
40x5
53x5,5,5,5,11
Pullups
BW x50 total reps
Back Squat
bar x5
60x5
80x5
100x5
110x5
120x5
130x1
100x20
Chins
BWx10
SL DL
70x5,10,10
BB Hip thrusts!
60x5,5
70x5
120 x a few
Cable Curls/Machine Preacher Curls to finish.
Bench
bar x5
60x5
80x3
101 5x5
60x32
DB Row
52kg 3x10
Deadlift
60x3
100x3
140x1
180 3x1
Dips
BW plus 25kg 5x5
BW x 32
Pullups/Chins
Some
Snatch
20kg x some, 25kg x some more
Standing BB Press
bar x5
40x5
54 5x5
Pullups
BW x60 total reps
Back Squat
bar x10
60x5
100x5
110x3
120x7
Machine Preacher Curls/Leg Curls and ab machine to finish.