De load
I wanted to test my press to get accurate numbers for my next program
I worked up in 5kg jumps to 70kg where I failed at about eye level. Pretty weak! 'll use 65kg as my max.
2x15 push ups
2x10x8kg db flies
2x10x8kg db rolling triceps extensions
2x10 pull ups
Deload
Deadlift
2x5x125
Pull ups 1x12 reps
Chin ups 1x7 reps
Plank 1 min then 2 min, got me shaking
Weight 88,15kg
New program!!
Bench
100 pull aparts
3x3 explosive push ups
5x3x80kg, 90s rest I actually got faster as the sets progressed
8-3-2x80kg last set rest pause
Wide grip paused bench
65kgx8, 6, 5, 60s rest I didn’t rest enough and could have started at 60
Db incline flies
3x10x8kg, 30s rest
Db triceps extensions
4x10x10kg 30s rest triceps blown up
Neutral grip pull ups
2,5kgx8
BWx6, 5
Db incline curls
3x8x6kg
Juarez valley 12 push ups, I’ll add a rep or two each week, took about 11 min… Poor! I was fried up at the start but the biceps pump helped a bit, once it wore off it was tough.
Only thing I’ll do differently is to do the chins at the start of the workout after the benches. I’ll be fresher and do more reps and weight. The triceps pump didn’t help!
DOMS all over today
Squat
100 pull aparts
Warm up then
3x95, 110
2x130
Belt from there
5x3x135
Last set rest pause
135x5-2-1
Paused squats above parallel on the concentric
6x105kg, technique wasn’t great so I dropped to
6x80kg, was better
RDL
4x8x60kg
Walking Lunges
3x33, 45s rest
BW squat
26 reps, 45s rest, 26 reps, legs on fire
Hanging knee raises
4x10
Weight 88.15kg
OHP
100 pull aparts
50x11-3-1 (RP)
That was easier than expected, not far from my 10x52,5kg
42,5x11-4-2 (RP)
That felt good too, the second and third sets looked better than they felt. The bar is still moving but inside the weight feels so slow and heavy when the shoulders are tired
DB incline bench
4x10x18kg, 45s rest
Pikes push ups
3x15, 45s rest, this burnt
Rear DB raises
3x15x4kg, 30s rest
25 band pull aparts afterwards
Db French press
2x25x10kg
Didn’t like these very much, front delt was tight as hell from the push ups, I think I’ll try some barbell variations of a skull crusher next time
Russian twists on the floor
5x25x5kg plate
15min on the rowing machine
Weight 88,00kg
DL with belt
100 pull aparts
7x1x170kg, 90s rest, probably a bit too long
5-1-1x170kg rest pause, used chalk and held the very last rep, maybe 5-7s.
I probably could have done one more rep on the second and third set but I didn’t want to go like crazy on the first week.
DB shrugs
3x15x26kg, 45s rest
100 total pull ups with variety of grips. I did 26 unassisted, the rest with my red band. This took a total of 26 sets (I know!!), I did 11 in the first set and then it was all downhill from there. Different from how I do them usually, this was humbling
Barbell rows, putting the bar down each rep
3x8x60kg. Tough after the pull ups
Db hammer curls
4x15x8kg
Ss with
Db side bends
3x15x16kg
I usually superset my pull ups with my pushing movements so I get some rest and it allows me to get more reps per set. Resting only a few seconds is tough and I had to finish with sets of 3 and 4, with assistance.
Week 2
100 pull aparts
3x3 explosive push ups
Weighted pull ups with 2.5kg SS with warm up: 10-9-8
Bench
5x2x85, 60 to 90s rest
85x7-2-2 RP, I had one more on the second set but decided to rack for some reason, all of these are paused
Wide grip paused bench
2x8x60kg
1x7x60kg
1 min rest is not enough !
Db incline flies
3x10x8kg 30s rest
Db rolling triceps extensions
2x18x8kg
2x15x8kg
Juarez valley 13 push ups in 11 min, didn’t hurt as much as last week and didn’t take as many breaks
Seated rows cluster set with 20kg on each side, 6 reps and 15s rest.
60 reps total
Db incline curl
4x10x6kg
My lats have been pretty sore this week end for the back workout on Friday. Doing some pulling movement today was good today to get the blood flowing
So I am sent away for work this week and also part of next week. A shame for my routine. Small town and no gym means BW workouts which is fine. This just interrupts my training process which is annoying. I’ll be back this week end
I managed to get my squat session in!
100 pull aparts
High bar with belt
5x2x142.5
Low bar with belt
142.5kgx4-2-1 RP
Paused squats at the bottom
2x5x110
RDL
4x8x65kg
SS with 4x10 hanging knee raises
Walking lunges
3x36, 45s rest
3 min continuous tension BW squat, total of 56, slow eccentric and eccentric
Weight 88.05kg
Back for the week end
Ohp
100 pull aparts
3x3 explosive push ups
52,5kgx11-2-1
The first rep of the second set felt like death
45kgx12-3-1 failed the second at lockout
Pikes push ups
15, 12, 10, 9, 45s rest was brutal
I tried to do handstand push ups as I used to be able to do sets of 5-6 but that was fresh and 10-15kg lighter! I could probably do a few fresh.
Db rear raises
3x15x5kg, 30s rest
Diamond push ups
20-7-5 RP
8-4-4 RP
Decline Russian twists with 5kg
4x25
SS with cable cross overs 3x10 each side
Curls
5x25
5x30
3x5x35kg
Weight 87,50kg
Deadlift
100 pull aparts
5x1x175
175x5-2-1
Shrugs
3x12x28kg
80 total reps pull ups
8
5
4
4
4
6
4
3
3
3
Assisted
5
5
4
4
4
4
4
4
4
Bent over rows
3x5x70
BB curls
4x10x20kg
I was away this week so I did BW workouts at the hotel
Monday night
Juarez valley 20 push ups in 19:10
100 face pull with red band
BW Lower body workout on tuesday (still sore from it)
BW Upper body workout on thursday
I’ll be back in the gym monday
Finally back in the gym
Bench
100 pull a parts
3x3 explosive push ups
5x1x90 paused
90x5-2-1, second rep of second set was a proper grind. The bar came back towards me a bit but somehow got into a better position to press up. These were touch and go.
Wide grip bench, paused
60kgx8-6-8, not enough rest in second set
Db flies (flat this time, movement feels quite different)
2x8x12kg
1x8x10kg
Db rolling triceps extensions
2x15x10kg
2x12x10kg
Pull ups with 5kg
10-6-8-7
Db incline curls slow eccentric
7x8kg-6kg-5kg
Juarez valley 15 push ups, not sure about the time but a fair amount
Weight 87,20kg
I lost about a kilo when I was away for work. I was eating a fair amount but only for 3 meals a day. I’m not too worried.
Something was off today. Not sure why but probably due to losing a bit of weight and not having as much food. Belt didn’t fit as usual, bracing was off, low bar technique was off.
I also did not squat last week and this is my heaviest week.
This and reduction of squatting frequency to once a week probably is involved. I’m confident this was the right thing to do as my left hip does not get tight anymore. Maybe just one day after squatting but that’s it.
I’m trusting the process and will get back on track with nutrition.
Squat
100 pull aparts
120x3
130x1
142,5x1
5x1x152,5
152,5x1-1-1 RP I had a second rep on the first set but kept it there. I am confident I chose my starting weights correctly.
Technique felt off and had to grind through the sticking point a few times.
Paused squats
2x6x100
I have found myself wiped out after the rest pause set for squat and bench. So much that the supplemental just cannot be attacked with as much intention. I’m focusing on technique, similarly with the bench.
RDL
6x60, 80, 80, 70, 70
Walking lunges
3x33 30s rest
BW squats Tabata… This burnt
Done for the day.
Weight 87,25kg
Ohp
100 pull aparts
3x3 explosive push ups
55kgx7-1-1, I had one more on the first set. The two other reps were absolute grinders. It is incredible how slow you can put up a rep if you really focus. This is the objective of the program though, going through sticking points.
I also cannot believe how much difference 2,5kg makes in the ohp. Last week I did 52,5kgx11 on the first set.
45kgx11-3-2, miscalculated… Should have been 47,5kg. One rep less than last week on the first set but one more on the last one. Last reps of the second and third sets were grinders.
Db incline bench
4x10x20kg
Db hammer curl
4x6x10kg
Pike push ups
15-15-12-3
Db rear raises
3x15x6kg
15x4kg
Diamond push ups
20-8-6 RP
12-5-4 RP
Hanging knee raises
5x10
Db rows
4x8x22kg each arm, one set after the other, no rest
Weight 87,25kg
happy cake day mate.
OHP is the worst lift to progress imo
I agree, that’s why I decided to have one day dedicated to the OHP. I’m dreaming of pressing my bodyweight…
Deadlift
100 pull aparts
182.5kgx1x3
182.5kgx4-2-1 RP
Learning how to grind a bit more on the next two sets and push myself a bit more.
DB shrugs
3x10x30kg
Pull ups with 5kg, 11 sets total to do 50 reps
Pendlay rows
3x6x75kg
BB curls
10x20kg
3x10x25kg
Side bends
4x15x20kg
End of the first cycle, next week is deload. I’m happy with the program, the RP sets make it very hard both physically and mentally especially on lower body lifts. Curious to see the progress I’ll make in the next two cycles.
Deload week. Couldn’t go to the gym on Monday so I did Juarez Valley 15 push ups in under 12:30. Also 100 triceps extensions and face pulls with red band.
Tuesday squat/bench deload
100 pull aparts
Squat
2x5x100
55 BW squats
2x33 walking lunges
1 Min plank
Pull ups 10 8 5
Bench
2x5x60
Db incline flies
2x8x8kg
Hammer curls
4x10x8kg
Training today
100 pull aparts
DL
2x5x110
OHP
2x5x40
30 total pull ups
20 push ups
2x15 pikes push ups
12 elevated diamond push ups
5x10x25kg DB rows
4x10x20kg curls
Merry Christmas everybody, I hope you had good fun.
I’ve been home for a week but I’ve been ill for 3-4 days hence I’m starting my next cycle only today.
I have decided to repeat the last cycle with the same weights. I was away mid cycle, frequency was low and being ill the last few days would make increasing weights pretty hard.
Bench
3x15 rear lateral raises
5x3x80
80x7-3-2 touch and go. Lower reps than the same session a month ago but not a surprise.
Wide grip paused
3x6x60kg
Incline db flies
3x8x10kg
Db rolling triceps ext
2x15x10kg
2x10x10kg
Pull ups
3x10
Juarez valley 12 push ups
Weight 86,1kg
It is incredible how fast I lose weight when ill and eating less. Ill be back on track this week. That’s another reason to repeat the cycle.
Squat
100 pull aparts
5x3x135
135x5-1-1, last time was 5-2-1. I probably had that second rep but there was no point in pushing two days back.
Paused squat
2x6x90
RDL
2x6x110
60 BW squats
DBSplit squats
2x12x30kg
Plank, some time (no phone/clock)