Boom - 190kg for 3
Then 180 for 3 and then 170 for 3.
Z squats 90kg 5x8
SLDL
100 5x6
130x6
Lunge, and twists.
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That squats or deads?
Squats. Felt good as well.
Ws having a mild panic attack warming up. Really really nervous. But yeah - mile stone
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Awesome work! Got the 200 in you easy now that didn’t look at all difficult.
Also looking sma lot slimmer these days!
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I think I had 4. Maybe. I had it 90%. But I’m hap put with 3. The video cuts out before a joyous scream.
Thank you…
Bench today. No real plan. Just doing multiple sets of 3 reps. Then I’ll do snatch grip bor.
Followed up with closer grip press up 3xmax
Pound stone curls
Edit
Bench 110x3, 110x2, 10x3(x4)
Snatch row 90x12 (x4)
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Deficit dead lift
180 - was aiming for 5x5 but I think I over stretched and only managed 3x5. I ended up hurting my back.
Belt Squat - this is such and awkward movement. I’ve so wobbly doing it. BUT the MMC is great for my quads.
180 - 3x8
leg press
160 4x4
Leg extension and curl SS - 3x15
11 plates and 7 plates respectively.
pull through
3x20 9 plates - really got my glutes going!
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Log press from blocks
3x3 at 84kg - pretty happy
3x3 at 89kg - VERY happy.
This was on the smaller log. A 10 incher. BUT its still good numbers.
Incline close grip bench
5x5 at 80kg - felt more about stopping the bar from tipping then lifting.
Flies (15kg)
Roll out dumbell extentions 2x8 with 15kg, 2x8 with 12.5kg
push downs 4x10 with 9 plates
Lastly back
One arm row 40kg x20 x2
Seated row 30kg x10, 20kgx10
Rear flies
3kg x25, x3
Edit:
Rugby today. Was okay. I had to pull out with a glute strain. However getting ready I had a few guys explain the “biggness” that is me right now. 2 of them just going “your a bloody tank”. Which is nice. F=MA - and if you want to decelerate me when we are playing rugby - your going to need some force.
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Lock down has me changed up to new workout. No fancy equipment. Nursing some glute pain so tonight DL session is a touch lighter than expected. But still okay.
Deficit DL
160x5
170x5x2
Front squat with 3 second pause
60kg 3x8
Goblet squat
3x12
Weighted planks
+10kg 30 on 30 off. 3 rounds.
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So I miss read the work out and missed out the press from pins.
Bench from pins - ROM about 3-4inches
120x5, 130,5, 140x5 x3.
Flies, JM press, plate extentions, rows and pull overs.
A good session. Janked off i missed the press from pins. I like pressing heavy. It very manly.
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2 workouts
DE squat
140 6x3
This was about the while workout. I was due to do deadlifts but my glutes were too painful.
DE press
Seated press.
10x3 60kg felt good. A bit slow at times. But it was okay.
Then lots of triceps.
T row using my straps
75kg 3x20
Was due to do pull ups but I was fucked.
Curls
3x12 at 25
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So only 2 out of the 6 exercises today. But I will take the other 4 over to tomorrow.
Yoke walk today 220kg (well 222kg but whos counting)
20m turn around and return - 1 trip
40m stright through - 2 trips.
This was a new experience. 40m straight through was hard. On shitty ground as well. I kept going side ways.
Lunges - 3 sets of 25 with 25kg.
After this I was not keen for rows and shoulders
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So - we meant to be doing deficit dead lifts but I couldn’t get it done correctly. So I went for normals.
178kg for 5 sets of 3.
Front squats with pause
58kg x 8 2 sets
68kg x8 one set
Planks.
3 sets of 30 seconds hold.
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Monster session
Press from pin
78kg 6x2. Last rep was a fail. BUT these are hard.
Bench from pins - lots more ROM this time
130 x4, then 110 x5, 4 sets
JM press and over heads
super set
The T bar row and pull over super set
75kg and 25kg respectivally. Both 3 sets of 20
The plank (+10kg) and rear delt flies super set.
Over all feel great but tired after that. Loving the lower reps - but higher sets. Lots of high weight volume.
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This session was meant to be a whole body affair. But as I done a work out yesterday I can not.
Yoke walk - 6 x15m return with 220kg. Very happy with this. Lots of speed. Finished off with 4 trips of walking lunges. 25kg plate 20 (10 each side).
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After some worsening glute pain the coach has changed the workouts.
I’m now on a hypertrophy block. With minimal spine loading. I have a few belt squats in there but there are 0 squats and only 3 sets of dead lifts (light but slow) all week. I have some yoke carries - but also these are light.
It will be interesting to see where this leads us. I made great gains at the end of last year getting to the 190kg x3 squat. But its caused some issues. Time to address these and then carry on.
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2 work outs
Legs
4x15 goblet squats - with 50kg. This was hard.
Belt squat 3x10 with 50kg. Again harder than I want to admit
Glute bridge 3x10
I missed the lunge off by accident
Next work out
80kg bench - 15 reps
70kg bench - 2x 15
Wide grip 3 board press - 55kg 4x15 - too east
JM press 4x15 45 too easy again
Land mine row
3x20 with 50kg
lat and front rises
5kg 3x10 (10 front 10 side)
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Next lower body work out. A bit flat.
Front carry.
85kkx4
RDL
4x6 with 60kg. Working for the stretch
Split squat
2x12 with 25kg
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Another UB work out
Seated press
55kg 5x8
Clode grip press
55kg 5x10
Flies
10kg 3x12
Close grip press up
3x12
Over head plate extension
25kg 3x12
Wide grip bor
60kg 2x15
70kg 2x15
Curls and rear flies SS x3
30kg x12
5kg x25
How’s life going Carl? Lockdown 3.0 made much difference? Good to see the trainings still going, how’s the glute issue? Many changes with training at home or just sticking to the hypertrophy phase as planned?