De upper
100 pull aparts
5x2 explosive push ups
Bench
6x3x65
Seated Db half half full press
2x6x16kg
Pull ups
4x5, 10, 12,5, 10kg
6xBW
Push ups
20 (red band), 10, 6
Db flies
2x12x8kg with 3s eccentric makes a huge difference
Db 90/90 swings
2x15x6kg
Bb curls
2x15x15kg
Db shrugs
2x15x30kg
Db rolling triceps extensions
2x15x10kg
De lower
Not feeling great today so took it easy
100 pull aparts
Squat
6x2x100
DL
3x1x110
Cut my shin on the third rep so I stopped there and my back was also super pumped up from Tuesday.
Db rear elevated lunges
2x10x10kg in each hand
10 Hanging leg raises
2x12 hanging knee raises
2x12x14kg Db side bends
Me upper
100 pull aparts
6x2 explosive push ups
Bench, current PR is 100kg
Warm up then
1x70, 80, 90, 97,5, 102.5, 105
102,5 felt pretty fast so I took 105kg. I had a sticking point at 105kg but managed to grind, nothing ugly. I was very happy with this so I left it there.
3x92,5 felt easy
Db floor press
2x8x34kg
Db chest supported rows
5x12x20kg
Db Front raises
8kgx 12, 12, 8 reps
Db hammer curls
3x12x10kg
Db rolling extensions
3x15x8kg
Me lower
100 pull aparts 3x3 jumps onto a box that was there
Squat, current PR is 165kg
Warm up then
1x120, 140, 155 (belt on from there), 170
So this a 5kg PR already and I felt pretty good. So I go and take 175 and miss out of the hole. And there I’m like damn I felt like I had a this.
So I take 160 again for a single, felt great. Then :
1x167,5, 175, 180
The trick was to move the bar down my back just a tiny bit, I knew I felt a bit stronger that way. So strictly speaking it is not a high bar PR of 15kg, rather than a new low bar PR. I always train high bar but with heavier weights I can tell I’m stronger with low bar.
I’ll post the videos later.
Deadlift
3x5x110kg
Done
edit: videos up. In order: 170, 175 (missed), 175, 180kg
I think the reason I miss 175 is from relaxing too much at the rebound. Any comments let me know!
Wont comment on technique there are a lot of guys better than me to do that.
But that was impressive to me, well done Mate.
@khangles @MarkKO what do you guys think?
There’s not anything that jumped out to me there.
Also, nice work. Obviously.
The gains you’ve made are awesome! Keep it up
Thanks guys I appreciate !
De upper/lower
I can’t go to the gym this week end so I decided to do the DE work all in one
100 pull aparts
4x2 explosive push ups
Bench
6x3x70 was hard, I actually racked the bar for the last two of the last set (wide grip then)
Squat
5x3x110kg
DL
6x1x130
Pull ups
3x3x15kg
12xBW ( after ohp)
Ohp
40kgx8, 6, 6 I didn’t want to push it too much but it’s good to do that movement again. It’s definitely back in my next cycles, as accessory after ME upper
This is the end of three cycles !
Deload
100 pull aparts
Squat
Warm up then worked up in 5kg jump to 110x5
Bench
Similarly up until 70x5
35 pull ups
Bent over rows
4x8x50kg
Db incline
2x15x18kg
Hanging leg raises 10
Hanging knee raises 15
Done
Weight 87,85kg
Deload
100 pull aparts, 4x4 box jumps
DL
Worked up to 5x130kg
OHP
Worked up to 3x50kg
Pull ups with 1.25kg,
10 overhand
7-3 overhand
6-3-1 underhand
6-2-1-1 neutral
Took 7m30s
DB rows
2x10x22kg
DB rolling triceps extensions
2x12x8kg
Weight 86.45kg
Start of hypertrophy cycle
The ME days will consist of working to a top set of 6 @8-10 RPE depending on the week
This week end was full of running cycling and open water swimming so the weights ended up lower than expected but that’s OK. I’m also going on holidays for 2 weeks from this Sunday. I’ll be doing a lot of cycling so I need to make sure I keep eating and do bodyweight workout while I’m away. I will then pick up the hypertrophy cycle again.
Me upper
100 pull aparts
Bench, my wrist is actually a bit tight from my 1RM low bar… That’ll teach me. So I switched to full grip.
Warm up then
5x60, 65
6x70, 75, 80@9
All paused, 80kg is actually my 10 RM touch and go
2x8x65
8x60
All paused
Ohp
3x8x35kg
Pull ups
10-8-8-6-6
Bent over rows
5x8x52,5kg
Weight 86,45kg
Me lower
100 pull aparts
Squat, no belt
Warm up then
6x95, 110, 125, 130@9
My best with 130 is 5 reps. Also I tried slow the eccentric a bit and avoid dive bombing.
Now the fun starts
3x8x110
Front squats
8x60, 70, 80
Legs shaking. Tough to be doing reps again. 3x8 is much harder than 8x3 with the same weight.
DB sldl
2x10x22kg
Done
Legs are sore as hell. I’ll take easier as I start the cycle when I’m back
Rep upper
100 pull aparts
Wide grip bench, pointer finger on ring (I was supposed to do wide grip but I wanted to try the same grip as Mark) this is SUPER wide for me but felt pretty good actually
3x8x70
Close grip
7x70
8x65, 60
I had to adjust the weight for close grip. That’s OK, I’ll probably start with 65 on the wide grip next time
Supersetted with weighted pull ups with 2,5kg
10
8-2
7-3
6-2-1-1
Db flies tempo 403
3x8x8kg
SS with
Cable rows
3x15x39kg
Barbell curls
3x8x25kg (PR woo ahah)
Db lateral raises
2x15x4kg
Rep lower
Squat tempo 203
3x8x95, position felt great when everything is slowed down
SLDL
2x8x75
FS tempo 202
3x8x50
Leg press
4x10x70kg
Weight 87,4kg
This actually helped taking away the soreness from wednesday…
Back from holidays ! I did some body weight workouts consisting of pull ups push ups and lunges/pistol squats.
Weight last night 86,85kg no creatine and dehydrated. 5h of sleep but I was very keen to get back to training
Me upper
Bench
6x60, 65, 70, 75 stopped there, not feeling great without surprise
Close grip
3x8x60
3x10 pull ups
Ohp
4x8x35
Bent over rows
4x8x50kg
Lateral raises
2x15x4kg
I took it easy today and didn’t push as I knew I’d be weaker. I’m back into my routine so I should be back to normal by next week.
Me Lower
100 pull a parts
Squats
Warm up then
6x95, 105, 115, 120kg done, 10kg heavier than last week before holidays, not surprising
3x10x90kg
Front squats
10x 40, 50, 60kg
SLDL
2x10x50kg
Hanging knee raises
4x10
Weight 85,85kg
Rep upper (low)
100 pull aparts
3x3 explosive push ups
Feet up wide grip (index on rings) bench tempo 303
Warm up then
8x50kg
2x10x45kg
The tempo makes it pretty tough hence the low weight. Also no leg drive. I’ll try and up the weight
Cgbp
4x10x45kg
Weighted pull ups, 2.5kg
4x10
Db flies tempo 403
3x8x8kg
Cables rows
3x15x39kg
Db lateral raises
3x15x4kg
Ss with
Db hammer curls
3x15x8kg
Rep lower (low)
100 pull aparts, 3x3 box jumps
Tempo squats 303
3x12x80
Front squats
1x12x40kg
2x12x50
I tried to slow the eccentric on these but the last reps of each sets I had to just do them normally
Romanian DL
1x12x40kg
3x12x50kg good stretch
Leg press
1x12x50kg
1x12x70kg
2x12x90kg
I was still sore from tuesday and this made me feel better (at least today, we’ll see tomorrow). I’m liking the tempo squats. Next tuesday will be more DL oriented, but still front squatting
Me upper (high)
100 pull aparts
3x3 explosive push ups
Bench
Warm up then
6x57,5, 65, 72,5kg
Aim for the day was 80 paused. So I load it up on the bar
I pick it up and I feel that it’s pretty heavy, but I do 4 reps. At this point I had another one but not sure about the last one. So I rack it and realise I put 15kg plates and not 10kg… Hence 4x90
I decide to rest pause the last two reps to get it done
2x1x90kg, both singles moved well.
A shame I messed up cause I might have ended up with 85 for 6. But I actually felt pretty good today, I’m happy with my best set of 4 so far actually.
Wide grip bench
4x8x62,5kg
Ohp
3x8x37,5kg
Pull ups SS with bench
12, 10, 10, 8
Bent over rows
5x8x52,5kg feeling my lats working
Lateral raises
3x15x4kg
Barbell curls
3x8x25kg
Weight 87,25 kg