looks like a solid Deload…must be looking forward to next week?
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Thanks for following! Easy week really. I do, I really wanted some time off as the last 6 weeks have been pretty good training, along with the hill sprints I wasn’t as motivated to get into the gym.
I’m glad to be back tomorrow, I’ll keep the momentum going.
@mortdk, thanks! I hope so too, stil doing my exercices
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Base building W1
Back
100 pull aparts
3x3 box jumps
DB rows 2x20x26kg
100 total pull ups in sets of 5, 30 unassisted, 70 with red band. Total of 23 min
Seated rows 4x12x10kg
DB shrugs 3x20x14kg
I forgot to do a bicep exercise… I guess I was a bit short on time so I was thinking about that.
5 min on the rowing machine
Solid workout overall. I’ve decide to structure my week so that I’m doing squat and deadlift on Thursday and bench Friday. This is purely logistics as the gym is SO busy at the start of the week it’s insane. On Tuesday I can OHP as I clean the bar.
Weight 87,05kg
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W1D2
100 pull aparts
20 push ups
OHP
4x8x40kg
Pike push up with feet on bench 15, 13
Push ups RP 12-6-3
Upright rows
4x15x20kg (I think, not sure about bar weight)
Lateral and rear raises: 4kgx20, 15, 15 each
DB Triceps extensions
2x12x10kg
2x15x8kg
Hammer curls 100x4kg, this burns like hell, I had to pause though. It was supposed to get done yesterday.
Good session, next time I’ll do 4x25 as planned on extensions but the 6s were impossible to get. I’ll swap upright rows for the half half full presses which feel more shoulder friendly.
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Ran hill sprints yesterday and I’ve been doing McGill big 3.
W1D3 squat and deadlift
A few pull aparts and planking
Squat
Worked up to 1x120kg with belt
5x5x100kg with belt
All squats were paused, back is happy
Trap bar DL low handles
5x3x105 kg assuming the trap bar is 20kg ? I’m very glad I can pull without issue on these.
Front squats
5x5x80kg
These felt good, I haven’t done them in a while so I couldn’t use a clean grip, but I have straps now ! I’ll bring them next time.
Obviously the weights are quite low especially on the DL, I’ll do a few weeks of that before going up in weight. The point is to do the sets more and more explosively each week.
Weight 87,1kg
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you mentioned young wendlers 5/3/1 program. whats the actual name of the program? im interested in knowing!
Tnation article you can find here:
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thanks for sharing!
I think trap bars are about 30kg. At least the xenios one in my gym is. I googled it…
That’s a serious looking routine!
It is, Jim’s other articles are great too
W1D4
Bench
100 pull aparts
Warm up then
5x60
3x70
1x80, a bit slower then expected actually
5x8x70kg with 90s to 3m rest between sets with pull ups in between. Paused each rep apart from 1 in the last two sets.
40 total pull ups
Incline BB bench, 350 sets
40kgx20, 15, 15 reps
Pretty hard this! I knew I’d struggle so started with a light weight but still challenging. I’ve never done too much incline I think this will be a good thing. I had in on a relatively low incline, like 30 degrees.
Chest supported DB rows 5x10x14kg
Juarez valley 13 push ups
10 min on the rowing machine
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Yes, Jim and Dan John both put out great articles
True, I like Dan’s article “twice a week for twice the gains” which makes you focus on really what’s important.
W2D1
Back
100 pull aparts
Db rows
10x14, 16, 22, 26kg
20x30kg
This took focus but pretty happy. Form was good and I really let my shoulder drop and stretch. Minimal body English really, I can’t do that because of my lower back anyways.
Pull ups
100 total reps, 70 with red band
Took 21 min
Db Shrugs
3x20x16kg
Seated row
5x10x15kg
BB curls
1x100reps with 10kg, it hurts a lot
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W2D2
100 pull aparts
OHP
5x8x40kg
Db lateral raises 4kgx20, 15, 15
Seated Db half half full press
3x6x12kg
Chest supported Db rear raises
3x20x4kg
Ez bar triceps extensions
4x25x20kg (ez bar is 10kg yeah?)
This is another good Dan John article. I’d like to have a beer with this guy (although I’d have whisky; I don’t drink beer)
Great article! I think I heard the health/fitness difference from Stan Efferding, it definitely resonates to me. Balance seems to be a recurrent theme from the more experienced guys, better learn from them! I’d take whisky too anyday!
W3D3
Squat and deadlift
Squat
Worked up to 1x120 paused with belt which felt good.
5x5x100 kg all paused no belt
50 hanging knee raises
Trap bar deadlift
5x3x110kg
RDL
4x8x50kg
BW squat 50 reps
BW lunges 3x33
5min in the rowing machine
I felt more confident today and I could pull with the intention of accelerating the bar instead of just carefully picking it up. Whether I feel tightness in the morning after this workout will tell me where I’m at. I’ve doing McGill big 3 daily and I can feel my back is better, I don’t feel anything anymore during the day or during workouts.
I kept the RDL light to not push my luck.
Weight 87,25kg
That is a lot of lower body work man. How long did it take to get through that lot?!
I’m going to print out that article and stick it on the wall in my office. Really good, balanced advice. I suppose everything in life comes with an opportunity cost; just constantly have to evaluate if you’re willing to give up X to do Y.
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About an hour I think with the rowing. The weights are not particularly heavy so I take short rests. I try to focus on my bracing and doing it properly to help my back
W3D4
100 pull aparts
Bench
Warm up then
5x60
3x70
1x80, good speed probably a bit better than last week
5x8x70kg
All reps were paused today. Good pop for the first few sets. Then only the first 3-4 reps are fast throughout, the other ones definitely slow down at the sticking poor but no grinding.
Pull ups 10x5 with body weight alternating grips which I never do. I usually just do double overhand at shoulder width apart. I’ll start rotating. I’m actually weaker at chins (underhand) than pull ups as my biceps fatigue fast.
Incline bench 350 set
Attempted with 45kg this week, last week was 40kg.
16-13-10, added one extra set with 40kg for extra burn, 7 reps
I probably should have done 42,5kg but didn’t want to take the time to go around the gym as I was short.
Seated row cluster set, 15kg
For 5 min, 6 reps then 15s rest. 10 sets total so 60 reps.
Push ups Juarez valley 12 in around 8 min which I’m quite happy about.
Weight 87,65kg
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W3D1
100 pull aparts
1 arm Landmine barbell row
4x10x20kg on bar
Wide grip lat pull down
4x10x45kg
Chest supported Db rows
4x8x22kg
Db shrugs
4x20x16kg
Hammer curls 100x4kg
I tried to do good mornings…40kg was fine, 50kg was nope. Back not happy. I’m going to see a physio as I think it’s more serious than I thought at first…
Any tips on stretches/exercices @MarkKO ? Thanks again.