Squats tonight. Typing as I go so please excuse any edits.
Working on bar speed out of the hole. Working 4 reps at a weight I should be able to move 5 times. So I should be able to work it very effectively.
Squat 125, 132, 140 x4 reps felt easy. Too easy had to resist the temptation to do more.
Leg press 180, 200, 220
Lunge (hugging a 20kg plate 3x10 each leg not quite programme but building)
Leg Curls 3x8 at 55.
Sldl Smith machine 62.5kg 3x8 with LONG negatives
Bench as its rest for deads this week.
82.5kg 5 sets of 3 reps nice and explosive
Btnp 2x12 at 42kg
Deficite press ups 2 sets of 5. Making sure I burst up
Lat rise1x50 at 2kg. Feel the burn.
So a lengthy lay off for a music festival and then illness.
Down to 100kg weight at the end of the day which is down 2.5kg. I’m back to eating 4 good meals a day. Which is good.
At preseason rugby today. First session
Strength standards were discussed. Already aced them.
150% squat,
190% deadlift
70% press.
I’m 10-25% above all of them.
Goals for the next 12 weeks for preseason are:
Press strength to 90kgx1 and dead lift up to 215kg. Squat to 175-180kg if possible.
Cardio up : I want a full 8 tabata rounds on the assault bike. With max power of 800 Watts.
Body fat down. I think a target of 95kg is realistic. Maybe 90kg. Let us see.
Food and exercise today :
Rugby session tonight. 1h of touch rugby. Was hard work on the lungs. But enjoyable.
Food
65g of cashew nuts
2 pots of chicken, mince and rice slop
3 pork streaks 1 packet of microwave rice loads of veg. And two slices of bread.
On the grounds I need to test strength to re start my program and fit right I went for a 3rm today. Hit 155 for 2. Happy enough as my legs are still jelly after last night.
After this simple leg work out
2x25 leg press 100kg (50es)
3x15 extension & curl
Finish off with this funky new rope climb machine. Kinda good.
20 pulls every 30 seconds.
Another rugby session DONE:
1h 15min of training games. Felt good. REALLY good.
Still unfit but I’m not the worse of the pack. And I’m working harder than the rest to get tot he top of the pile.
So press today - had to knock it out at the home gym. So no peck peck and seated press not standing. But these are minor points.
Press 43kg
10, 10,
Press 40kg
8, 5, 5.
Wanted 5x10 but this was not happening
Incline bench 55kg
10, 8 total failure as in the bar just dropped.
Lat rises
1x50 with 2kg - should up this to 3kg
Slight incline flies
20 with 5kg
20 with 6kg
No access to the gym today. And I had to exercise with the kids about.
Ladder 1-10 30kg goblet squat and press up.
Simple and got the heart working.
Next time ladder down also. Just going up was to easy.
3 days with out a decent strength session. Missed deads on Sunday and Monday. Then rugby last night.
Rugby last night was good. I’m still dehydrated. Eaten a bit of shit today. As I’ll so tired. Still. I’m going better and better with every session. Tonight is deads, tomorrow rugby Friday is squat and shoulders
So in the gym. Lack of food since 13.00. Now 18.40. Gonna struggle.
Tbdl 140 5x5
Chest supported rows 32.5x7 improvment
Inverted rows 10, 8
Lst pull down 30 (60)x10, 30 (70)x10
Kettle bell Curls drop set. Start at 20kg to failure (about 20) then 16, 12, 8 to failure.
8 sets of 12 second sprint 18 off on the assault bike. Working toward the gold standard 20:10 work rest
101.1 on waking. Felt tired all day. Rugby was hard again. But kept intensity up. Feel like I’m improving. I’m able to get more out of breath. Which is a sign in getting better.
Press and met con tomorrow.
Met con - 40kg goblet squat, press ups ladder to 10. So 55 of each.
Got my kids doing it as well. Cute as fuck.
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Rugby last night. This new amount of work is killing me. Not in the gym enough. Must improve.
Having had a while off I wanted to cover as much ground as possible.
Tbdl 5x3 at 150
Press 5x8 at 42.5
Bech supported row 10x32.5 whoop whoop
Incline 10, 5 at 60kg whoop whoop
Lat pull down 10, at 70, 10 at 60.
Assault bike 12 - 18 work rest x8
Met con work out
40kg goblet squat with walk out walk in press up ladder to 10 and then a set of 9.
The walk out walk in is an extra that makes the press ups the 10% harder. Had to stop due to in ability to press up not CV or legs.
Liking how this makes me feel. Tired but not fucked.
Also the boys joined in again.
4 year old does the same with 5kg dumbell
The 6 year old with a 10kg plate.
A squat day at long last.
140x6. Happy enough.
Then 35kg goblet squat 2x25
Curls 45kg x 2x20
Rugby was a bit shit today. Low quality all round. Didn’t really feel like I worked hard. Although I was trying to.
I have a squat rack now. To be honest it’s a bit weak for my squats. But it’s a chin bar and press station which is great. I’ve started a simple off day pull up 1 rep 5 times a day. Then 2 5 times a day. Just to add back volume. It’s simple and effective.
Press today
5x5 at 46kg
incline bench press 60kg 2x10 very happy
Close handed press ups 2x8
3kg lat rises 1x50
Had a look back through my work outs and saw that 6x140kg is only 1 rep better than in Feb. And I was at 10x140 in April. Feels shit. I need to be more consistent. But the long run is what I’m looking at. I will improve. I just need to make sure I get all 3 work outs done every week. And the rack will help.
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Shit day today. Rugby fitness test and had to pull out. Injury. So fucked off. I’m in as shit mood and its gonna get worse. Just so fucked off.
Better day in the gym.
Rower 20 seconds on 20 seconds off. 8 rounds. felt hard. But I need to run. Rowing and assault bike are poor substitutes. Key was keeping my 20secod out put at about 100m (highest was 110 lowest was 98)
5 sets of 1 rep at 160kg. Felt good especially after hard rowing.
chest supported rows - 1 working set of 10 with 35kg bells. Very happy.
Lat pull downs 2 sets of 10
Drop set of curls - starting with one set of 20
Was this deads or smth?