Squats: 92.5kg/204lbs x5, 105kg/231lbs x3,115kg/254lbs x8 (or 9) | 1x1 with 125kg/176lbs 1x2 with 130kg/287lbs and 1x1 with 135kg/298lbs (Is this a PR? I think it is!) | 5x5 with 92.5kg/204lbs
Hip Thrusts: 3x10 with 100kg/220lbs
Pause goblet squats: 3x10 with 37.5kg/83lbs
50 total Pull ups + Chin ups
Rope crunch 2x15
NOTES
Well today was a good day. Did the work and I think I hit a PR for a single and it was not a true 1RM because it moved well (It did not fly up, but there was no point during the lift that the bar had to be grinded through a sticking point).
Oh and a random guy randomly went up to me today to fist bump me and tell me I am getting stronger and to keep at it, which is always nice to here.
Bent over KB rows: 5x9 with 20kg/44lbs (supersetted with the supplemental work)
Bench press: 1x30 with 40kg/88lbs ( The pump was real painful around 25-30)
Seated Overhead DB press: 2x15 with 15kg/33lbs
Weighted Chin ups: 5x5 with 5kg/11lbs
3x15 Rope crunches
3x15 Adductor machine
3x15 Bicep curls
3x15 Tricep pushdown
NOTES
So today was again a mixed day. I’m not happy at all with the PR set and only getting 6 because that set had a technical flaw and I ‘misgrooved’. I am however super happy with the jokers and managing to get a PB of 5kg/11lbs from my last 1RM.
I think I really needed yesterday and today because I have been slightly worried about increasing my TM and having to hit 5 Reps on the test week next week, but setting new 1RMs has made me feel a bit more confident going into next week.
7WP Test Week (easy conditioning/ recovery session)
10 rounds (EMOM)
5 Goblet squats with 25kg/55lbs
5 Power cleans with 30kg/ 66lbs
Goodmornings: 2x20 with 30kg/ 66lbs
Bench: 1x20 with 40kg/88lbs
Not much but took advantage of an opportunity at work to get the heart rate up (The EMOM was harder than expected at the end) and get blood flowing to most of the body
7WP Test Week (MMA SESSION/ CONDITIONING) (Yesterday)
45 Minutes Jiu Jitsu drilling + 20 Mins rolling
1 Hour Boxing session
Skipping today’s MMA sessions because I am having an issue with my back. I had to move equipment (treadmills, ellipticals etc) from one room to another today… Alone without help and my back feels really tight on one end so with tomorrow being deadlift day I decided to take pre-cautions and not go MMA incase grappling makes things worse.
The issue with the equipment was not the actual weight of the equipment but more having to navigate tight angles and due to low ceiling not being able to fully lift the equipment so having to basically push/ pulling the equipment while being in a low squat position.
Notes
FUCK YES! Today went well despite my back hurting and being tight and having bruised shins. I managed 5 reps with my training max which is no big deal… I mean it means I got the right training max BUT this is a 5 rep PB (Had a few possibly left in me) and I was really concerned about the top set going in. The reps were clean, not fast by any mean but moved decent enough.
Hopefully Bench goes well tomorrow and my back is better before Saturday’s squats.
Incline DB bench: 2x10 with 20kg/44lbs
Seated Overhead DB press: 2x13 with 15kg/33lbs + 1x4 with 20kg/44lbs
Weighted chin ups: 5x5 with 5kg/11lbs
2x15 Bicep curls
3x15 Rope Crunch
NOTES
Not much to report. I hit my TM for 5 (last 1 reps were not the fastest) which is a PB weight for 5 reps so that’s nice.
I followed the recommended accessory work reps today and noticed that for Push/Pull on upper days if I want to get Arm work in I will have to hit more reps than suggested or hit them in an additional/conditioning session. Not sure which I will do
Anyhow my schedule will most likely be changing next week as the gym I work out is finally ready to be opened. Depending on if I can still go MMA I might be doing more weight based conditioning work next cyle.
Goodmornings: 2x15 and 1x20 with 40kg/88lbs
50 pull ups
50 Dips
NOTES
Got the 5 reps with the training max, despite the last rep being really grindy. I think that may also be 5 rep PB weight.
Not much to report, hopefully tomorrow I get 5 reps with the training max and then I can hit the leader next week. There’s a slight amount of confidence knowing that the next 6 weeks of work on the main lift will be ‘easier’ than this week weight wise. The supplemental work will be hard no doubt but feels good knowing I won’t have to hit this weeks top sets for atleast 6 weeks.
Bench press: 40kg/88lbs x20, 42.5kg/94lbs x15, 45kg/99lbs x15
Incline Seal Rows: 15kg/33lbs x20 and 2x15 with 17.5kg/38lbs
3x15 Rope crunches
NOTES
So did not get 5 reps with the training max only managed 4 with the 4th being grindy so I re-racked the bar. Keeping my training max from last cycle so 60kg/132lbs which I think is accurate considering I managed 4 reps today and that would be 85% of the top joker (which was a PB) I it last week.
Kettlebell rows (supperset with main work): 2x15 and 2x10 with 20kg/44lbs
Flat DB bench press: 1x20 with 20kg/44lbs
Seated Overhead DB press: 2x15 with 12.5kg/27lbs
4x15 Rope Crunch
NOTES
So I started the training week a day early because of stress and I needed to take my mind off things.
The workout itself was a bit ‘blah’. I hit the main work on Sunday so knew the weight would go up and would not be too hard and the supplemental work today was ‘easy’ but long. Not much to report but did the work needed
NOTES
Well not much to report the work got done and that’s it. The top set today moved slower than the same weight did last week and I think that’s due to mindset. I was excited and tuned in last week but today walked in with a mindset of “meh I did this last week and then my training max for 5, I’ve got this”.
8 Rounds of Tabata SSB squats with 45kg/99lbs (20 seconds on/10 seconds off) Minimum 8 reps per round
Circuit consisting of 5 rounds with no rest of:
Low handle Prowler sprint to one end of the toom with 40kg/88lbs added on
10 Push ups
High Handle Prowler sprint (same weight) back
10 Bicep curls
Repeat
RDL: 3x10 with 60kg/132lbs with crunches supersetted.
NOTES
I don’t know why but today I woke up and I decided to suffer.
I’m doing a 36-40 hour fast today (no food since dinner yesterday until Breakfast tomorrow), not for fat loss purposes but more for the digestive relief, mental clarity and other physical benefits of fasting along with mental fortitude.
So no better day to give those Tabata squats everyone has been raving about a try… The only thing that could be worse than doing these fasted is probably being stupid enough to take the 10 seconds rest wherever you are… Which is what I did. If I was lucky enough to be at the end of a rep that’s where I rested, If I was unlucky to be at the bottom, then I ‘rested’ while pausing the lift. Heart rate was up and after 2 straight ‘resting periods’ 3/4 up from a squat, my legs were shaking. VERY weird that I was normal sweating during this period but a few minutes later I was drenched.
The 2nd little circuit was harder than expected. All parts of it are easy individually but after 2 rounds of no rest everything got hard and by the end of it the bicep curls and 10 press ups felt cardio wise like widowmaker deadlifts or squats.
In regards to hunger and the fast I was starving during the workout but by the time I finished my shower it had reduced. Now I just feel empty but no issues with discomfort or hunger.
So today my work scheduled got flipped around and starting today I will be VERY limited with time.
Except for Saturday and Sundays I won’t be able to train normally as I have been doing thus far. I will however be able to go to the gym before work for 30-40mins daily. My question is does anyone thing there’s anything wrong with:
Splitting my remaining 2 workouts into 4 days consisting of Main work + Supplemental and another day for accessor work (and conditioning)
Doing the main work/ Supplemental in the AM and accessory after work that same day.
I really don’t think it would be optimal for me to just do the main work + supplemental work but unsure if the above would work
It’s just time consuming. 10 sets of 5 with the first set done properly (so not done as fast as possible to ensure bar speed is not compromised) for me involves a tad too much resting.
Flat DB bench press: 2x15 with 20kg/44lbs
Seated Overhead DB press: 1x20 with 10kg/22lbs
Seal rows: 1x10 and 1x15 with 17.5kg/38lbs + 1x25 with 12.5kg/27lbs
4x15 Rope crunches
NOTES
Not much to comment on. The 10 sets of 5 felt good today. Next week starts the new 5 work out week set up with the accessory work on Deadlift day and Bench day done on an extra day.
Deadlifts: 100kg/220lbs x5,115kg/254lbs x5,130kg/387lbs x5 | 5x10 with 100kg/220lbs
Goblet squats: 2x15 with 30kg/66lbs
1x20 Rope crunch
NOTES
Well today was a mixed bag. Managed the BBB supplemental in just 13 minutes and the sets had good speed and were not to hard cardio wise and I could definitely have done 5x15 instead. The main work also felt nice and smooth.
Bad side is I am having stomach issues so felt bloated (may have helped considering how the work felt) and bracing hard had me burping and feeling like I am about to puke.
As expected did not have time for all the accessory work but I feel like the 8 sets of deadlifts and lower body accessory is enough for today to have been a good day,
Todays session got cut short.
Managed the throws 1st set of Bench and then all hell broke loose at the gym.
Not sure exactly why or what happened but some drunk guys (smelt of booze) walked into the gym and started arguing with the guy working was trying to get them out.
Anyhow they started a scuffle with the gym guy and attacked him so not being an asshole I stopped what I was doing to help and by the time the situation deescalated I had to leave for work.
Will do the Bench day tomorrow and will have to skip MMA tonight (probably all week for non related issues) as I have to go to the police station after work. Apparently helping a man who is being swarmed by multiple attackers means you can have committed a crime
