OHP
50x12-1-1last time was 11-3-1. I’m getting back to a good shape. The 50x12 is actually a PR, the last rep was a grinder
42,5x11-4-2 Same as last time
Db Incline bench
4x10x20kg
Pikes push ups
3x15
Easy bar skullcrusher to nose
2x20x15kg
I can really feel that in my triceps I got fried up fast
Diamond push ups
13-6-3 RP
Russian twists with 7.5kg
2x25
DL
100 pull aparts
3x3 box jumps 70cm
7x1x172.5kg
172.5kgx5-1-1 Last cycle was 170 and I feel better now so I upped the weight as normal. This felt good. I had a second rep on the second set but took it easy. Still progress as these are the same reps as last cycle.
100 total pull ups, 30 unassisted, 70 with red band (from the gym, not mine so it had less resistance)
Pendlay rows
3x8x62.5kg
DB Shrugs
3x15x20kg
BB curls
4x10x20kg
DB side bends 4x15x20kg
End of week 1.
I am thinking of my next cycles once this is over and I have tested my maxes. I am thinking of doing 6-8 weeks of higher reps, full body, 3 times a week. Something like Gironda’s 8x8 looks interesting.
Bench
100 pull aparts
5x2x87.5
87.5x5-2-1
Wide grip paused
2x8x60kg
1x10x60kg
Feeling good on these today
Weighted pull ups with 5 kg
10-8-7
DB flies
3x10x10kg
DB rolling triceps ext
2x8x15kg
2x10x10kg
Easy bar triceps skullcrusher
1x30x15kg
Great pump
Push ups Juarez Valley 16, slowly getting closer to Juarez Valley 20!
This is week 2 of the second cycle. One more cycle of this and I will be testing maxes. I think doing more rest-pause would be overkill although I am sure it is possible to keep doing this for a long time. I’m enjoying the high volume bodyweight movements. For 2019 I definitely need to put on more muscle, which I think is what will be governing my progress in the lifts. My training is not an issue, I really need to focus on nutrition and eating.
I’ve mentionned Gironda’s 8x8 which seems like a reasonable idea. In a separate phase I am thinking of implementing 20 rep squats, higher reps in the lifts, farmer walks. I can’t really go wrong with that.
Wake up call today, bad workout. I think this was expected, the weights are too heavy given my current diet. It was a mistake to put a strength cycle when I’m at home. I just don’t eat enough here.
Squat
100 pull aparts
145x2x2
145x1, failed the second rep
130x2x3 still struggling but faster reps
I did some fluff but the heart just was not there.
I think it’s a mix of being on holidays and not wanting to train too hard along with lack of calories. I am struggling at doing doubles with a weight I did for 6 reps 2 months ago.
I’m going back to work and to my flat next week. Next week should have been the last week of this second cycle. I think by the time I start another cycle of this, I won’t have recovered my strength and it won’t be an effective cycle. Hence I’m leaning towards cutting this strength phase short and starting over with more volume.
The actual program would have been totally fine and I believe I would have made the weights if I kept eating normally. Bench is going OK and DL is going well but I think the lack of calories really impacted my strength.
8x8, C1W1
First day back at work
8x8 on everything, rest periods from 35s on squats to 15s on curls and extensions
Squats 80kg
Bench 50kg, second last set 47,5 and last set 45kg
Lat pull downs 45kg
Lean away DB lateral raises first 3 sets 6kg, then 4kg
Seated rows with 12,5kg on each side
DB triceps extensions 8kg
EZ bar curls 5kg on each side… The bar is 5kg ? Then 15kg total
All of this took 59 min with 10 min of chatting to catch up with a friend between squats and bench… This was actually welcome ahah
This is actually no joke and it takes energy to push the weight on the last exercises.
I will alternate compound with isolation movements, incline/flat, rear and lateral delts and also quads/hamstrings.
This routine is all taken from Josh Bryant’s YouTube channel from the full body 8x8 video.
I’m also back on my normal eating habits.
8x8 C1W1D2
8x8 on everything but’RDL where it was 8x4
RDL 70kg
Seated shoulder press 10kg on each side
Cable rows 52kg
DB Incline flies 6kg
Seated row 15kg on each side
EZ bar triceps extensions 10kg on each side of the bar. I roll these towards my face then push wrists first then straight down again towards my chest. No elbow pain it’s great
BB curls 15kg, did two sets with 17,5kg
The workout is definitely hard. I started doing seated leg curls but something was just off with the machine hence decided to go with RDLs. The weight is pretty much bang on for all the exercises I’ll try going up and decrease rest periods.
I also tried straight arms rope pull downs but my lats were just not getting fired up at all even with light weight. I’ll try with a lat pull down bar next time.
Total of just over 50 min, didn’t check exactly.
Weight 87,75kg
8x8 C1W1D3
Squats 80kg, leg press was taken
Incline bench 40kg
Lat pull downs 46kg
Rear DB raises laying down on bench 4kg for 5 sets then 2kg with 10s rest
T bar rows 35kg on barbell
EZ bar overhead extensions (behind the neck) 7,5k on each side
Preacher curl with EZ bar 5kg each side
I believe I will do this for 4 to 6 weeks. Keeping the rest periods under 30s is tough but that makes the light weights challenging
8x8 C1W2D1
RDL 2x8x75, 2x8x70 then realised it was much harder than last week as I should be doing 4s…
Chest press machine 15kg on each side
Lat pull downs 47,5kg
Lean away DB lateral raises 4x8x5kg then 4kg
Cable rows 47,5kg
EZ bar extensions 2 sets with 32,5 then 30kg
DB incline hammer curls Reston my chest on the bench 8kg
Weight 88, 05kg
8x8 C1W2D2
Leg press 2 plates per side
Wide grip bench 50kg
Seated row 15kg per side
Seated shoulder press 10kg per side
Lat pull down 45kg
DB rolling triceps extensions 8kg
EZ bar curls 5kg per side
Weight 88,25kg
8x8 C1W2D3
RDL 8x4x75kg
Flat DB flies 8kg
Seated row 17,5kg on each side
Face pull 14kg
Lat pull down 5 first sets with 52 then 47,5kg
EZ bar rolling extensions 30kg
Straight bar preacher curls 15kg
I usually feel ready after 15s on most exercises but RDL and rows. Sometimes I need to get up to 30s in the last two sets but I feel like I’m improving. It’s definitely very different to normal training and I’m getting used to the burn!
DOMS is not as bad as last week, where my quads and hamstring were really tight. My arms don’t get sore, my shoulders and chest a bit. My back gets tight but it’s ok.
It is a very different approach than having one dedicated day per week for one muscle group. Not sure what the best approach is…
Weight 88,30kg
8x8 C1W3D1
Training yesterday
Squat 85kg
Seated shoulder press 12,5kg per side
Lat pull downs 47,5
Wide grip bench 50kg
Cable rows 47,5
Overhead triceps ext with EZ bar 15kg
EZ bar curls 15kg
Weight 88,4 this morning
8x8 C1W3D2
RDL 8x4x80kg
Incline DB flies 8kg I get a lot out of these now. I remember not being able to contract my chest correctly about a year ago. Since about last summer when I started doing them more I can definitely feel and also see the difference
Seated row 20kg each side
Lean away DB lateral raises 5 sets with 5 kg, 3 with 4kg
Lat pull downs 45kg kept rest about 20s on these
EZ bar triceps ext 30kg, I tried to do 10s rest but got fried up really fast ! I had to use 30s rest for the last 4 sets
Straight bar curl 15kg
8x8 W3D3
100 pull aparts
Squat 80kg, done in 6:30
Machine press 16,25kg per side
Lat pull down 52kg with 30-35s rest
Chest supported Rear DB raises 4kg
T bar row 40kg at the end of the bar
EZ bar strict triceps ext to back of the head 20kg
Chest supported DB hammer curls 8kg
Weight 88,70kg
That’s like no rest at all, or almost no rest. Nice
About 20s, it really burns aha I’ll try 90kg next week but with 30s rest… let’s see if I can do it
One more week of this before getting back to “normal” training I think!
I decided to deload as I felt tired this week end and had a small indigestion saturday night.
Looks like 3 week + 1 week deload is the way to go for me
Training yesterday
Deload DL
2x5x110kg
30 pull ups
DB rows 3x12x20kg
Plank 2x1min
weight 88.35kg
Deload bench
2x5x60kg
Push ups 15 15 8 7
Flat Db flies 2x12x8kg
Db triceps extensions 2x15x8kg
Pull ups 4x5
Weight 88,75kg
Next week I’m getting back to normal training with a 4 day split. There will be farmers walk and 20 rep squats. I will do 2 cycles of it while ramping the weights and one cycle of the rest pause program I was on. I guess you could look at it like 2 cycles of leaders with 1 anchor. The leader is heavily influenced by a Josh Bryant’s routine, with the weights governed by 531 to avoid any mess up in weight selection.
Lifting related: I keep ripping my trousers, jeans or smart trousers for work. I just discovered elastic jeans with are a game changer. I’m a 34-36 at my legs but the trousers are then so much wider at my hips. I went to two shops today and they basically could not be bothered, all that they have does not fit me. Are you guys having the same issue ?
The solution is called stretchy shorts.
Get stretch jeans.
Strech jeans are great! Smart trousers seem to not be as common though… I wih I could just wear jeans!
Deadlift
100 pull aparts
5x112,5
5x127,5
5x5x145 with belt
Db shrugs
3x20x18kg
2x20x16kg
Farmers walk with trap bar
4x120kgx45 metres
Last one with straps. I need to get used to them cause I wasn’t getting much out of them
I can feel everything working with that exercise it feels great. With straps I’ll be able to go heavier
Weighted Chins 25 total reps with 5kg, grip very tired at this point
Db rows
4x12x20kg
Rope lat pull downs
5x15x9kg
I tried to really focus on the lats and contract it for a few seconds before starting the sets. I think it helped
Weight 88,00kg