Press 78 x 4. Let down. I didn’t get my brace right. What a knob I am.
Incline bench and pull up SS.
88x 10
Pull ups 4
78x 5
Pull ups 4
68x 5
Pull ups 3
58x 6 and 10 second hold at bottom to failure
Pull ups 1, 1, 1/2
Oar
40kg x 5
50kg x 5
56 x 12
Shit workout. Changed training times and it did not work.
Front squat 122kg. Target 9-10. Got to 5 and my back was caving. So I racked and done 4 sets of 5. Which is “fine”. But pissed off. Then got a call about work and cooked off you much to do anything else. So yeah a bit bollox.
122 x 5 - 4 sets.
Hiit 2 nights in a row.
Last night 100m every 2mins. 6 reps
Tonight
50m every 90seconds. 4 reps. 3 mins off. 4 sets.
Not every session is going to be amazing, but that’s still good work! Your consistency will win out long term.
Yeah - this is pretty much what I thought. I didn’t feel right at the start. Hoped it would improve during the warm up. It didn’t.
I’m not too fused. A short time ago 122kg front squat was my max. And I’ve been over doing it recently any way. I might have seen this coming.
This is the one thing I’ve been missing for years. I do this hobby for 6-9 months then fall off the wagon. But I’m making sure I stick with it this time.
BTW - thanks. Yeah - I thought I’d try and get something from the day.
rest day yesterday and upper body tonight.
Press 68 x 9. One more rep baby.
Inc Bench and pull ups SS
88 x 10
5 pull ups
78 x 5
4 pull ups
68 x 4
3 pull ups
58 x 5 with 10 second hold on bottom of 5
1 , 1 pull ups
OAR
56 x 16
6 x 100m sprints. 1 every 90 seconds.
Another so so squat work out.
160kg 3 triples.
The 100kg for 20.
Lunge 2 x 10 @ 27.5
RDL 10 @ 60, 10 @ 80
Press
78 x 8
3 more reps. Got my core bracing right. Felt SOO much better.
Incline Bench but deeper
88 x 6
78x 6
68x 3
58x 6 and a hold.
Making sure I get chest contact here. Feels harder.
Need more tricep strength so 2x8 close grip bench at 58kg.
I hope this goes north quickly.
I think most people don’t recommend touching the chest on incline, something about being a more dangerous position, plus the most tension in the muscles you want to use is in the mid range anyway.
Or something along those lines, I’m sure someone with a better physiological understanding will chip in here and either explain it better or just tell me I’m wrong!
I’ll check out some info. I always assume deeper was better.
Don’t set up @Cyrrex like that!
Yea I think generally it is on a lot of things, not necessarily incline pressing.
Pull ups.
5
5
3
2.
Happy enough with this progression.
One arm row.
60kg for 8 or 10. I cant remember. Either way VERY HAPPY.
Curls on straight bar 30kg 2x8
Bent over rear felt rows 5kg 2x25.
2 work outs to type up.
Sprint training - 100m every 90 seconds x7. This will increase every work out until I get to 120m every 90 seconds x 10 or 12.
Today was my first strong man training session.
Log press
75kg x 5 (or 6) in 60 seconds.
I was a bit disappointed in this but the conciseness was my core was slack. With a belt and more work on bracing I can get this right up there.
The a drop set of 65x10.
Tire flips.
300kg x 3. Very disappointing.
Farmers walk:
Each hand for 20/25m
65, 75, 85
the 95kg for 10m. I then swapped handles - and done 95kg 20m easily. Its odd how much easier the lower handles made the event.
We then went to stone.
I done a run of 80, 105 and attempted 115. Missed the 115.
Then did it again and missed the 115 again.
After that I had another attempt at the 115 and missed.
I was going to call it off - but just as the session was coming to a close I went again. And got it. It was a great feeling. I’m very happy to get it.
Over all a bit of a reality check. I’m well below the weights for the comp in November - but I think after 5 months of lock down this is expected. With a bit of luck and hard work I can see myself getting a 100kg log EASY, the Farmers walk was easy, the car dead lift should be easy, the stone are a new exercise and I feel strong enough it just the movements are new.
Let us see.
Heavy felt!
Strongman training looked decent as well, I am sure the strength you’ve built in the home gym will translate very quickly once you get back into the groove and relearn the techniques!
Oh yes. I’m a firm believer in your last exercise should be a pump/ burn out.
Yeah it was good. Once I get the movements down the carry over should be more evident. I mean as an example my press was 78kg for 8 a few days ago. And incline is 88 for 10.
So it’s just getting the core braced. So I think there’s fixes for all a lot of my lifts.
Tried finding your log. Whats it called?
Lurking on a dark horse. It’s mostly just people telling me what I eat is weird!
My comment on delts was me enjoying your auto correct not saying you were going light haha.
for reference
Today’s training session should be called: with one hand he giveth; with one hand he taketh away.
Squat;
Doing 5x5 with limited rest.
155 x5
155x5 too easy
160 x5 (bearing in mind last week I struggled with 160 3x3)
160 x5
165 x5.
Drop sets:
150 x 7
140 x10
I had 160 5x5 all day long maybe 165. Pre covid best was 155x6 so I’m well past that. I’m confident I could hit 200kg for a rep or two. Very VERY happy boy today.
Then press:
70 x5
65 x5
65 x5
60 x5
60 x5
Very disappointed in this. However a tough log session Sunday.
Then amrap
20 kb swings
15 mb slams
10 press ups
4 rounds 5 on the swings.
Had a coach lead the session. Hes gonna be leading my training. Kinda be on call if I need him tweek the training and make sure I’m doing as I should. Got on well with him. I think we are in the same page.
Had moment with the gym owner also. An ex pro who leads the Sunday training. Gave me the only compliment I want yo hear. I worked harder than the rest of the group. It great feed back to get from someone that’s seen it all.
Not everyone has the genetic gifts to be great. But with the right work ethic everyone can be good.