Shit day in the gym. Went for 170kg for 3 - got to 1.5. Stuck in the hole of number 2.
1.5 smith machine squats - 2 sets of 10 at 70kg
Then RDL 2 sets of 10 with 70kg.
Felt tired and beet up. I think its time to swap training days and work around the rugby as the additional contact has taken it toll today
Another sub par session.
Trap bar dead lift 3x180kg
Chest supported rows 5x37.5
Lats and then home.
I think a small lay off and illness are taking their toll.
Cheat infection has gone.
tire flips 4 sets of 8-9
press 6*64kg
Lat rises 30+20 @4kg
Squat 8x150 happy days 2 reps gained this month.
Press 60 for 5.
Leg press 2 sets of 25 at 200kg
Bench 10x80 had a grind rep left maybe.
Rowing 15/15 8 sets
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Done a met con work out. 4 sets of 8 tire flips with sprints to the start.
see video in August check in.
Managed to copy it
Press 60x10. Which is better than the 60x5, 4 days ago.
Incline bench 66x10 then 11 which is a step back. But I worked hard in the press.
Triceps band pish downs 2x20
Lat rises 5kg 30 rest pause +10.
Rugby last night. Was okay but I was not on point. Must improve
Miseed a few logs. Bee. Busy. Trained Thursday, plsyed a game yesterdaty. Black eye, bust leg broken finger. Whoop whoop.
Should still be good yor next week.
This week has been a mandatory no rugby week due to a broken finger.
So two gym sessions.
Tuesday
Squat 150 for 6 nice and easy. Took it deliberately easy work on bar speed.
Press worked out 70kg for 6.
Wednesday cardiovascular work
Tonight
Bench 90 for 5 then 6
Flies 1x20
Press for 3x10 at 30
Plate pick up
6x85kg
Bench 90 x8
Btnp ss with flies 3x10
Plate row 5x90
Face pulls 3x10
Running 800m of sprints
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Tire flip work out 4 sets of 8 flips running back to the start easmch time.
Rugby training session Thursday went well. Lots of scrum practice. I developed ham string calf issue after.
Game Saturday was good. I was much better. Lower in contact and never went backwards. The only issue is I took a nock to the head and I’m now on head injury assessment. 2 weeks of non contact.
Going to stick to the current plan. Dead lifts tonight. See what’s going on with my calfs and hammies. And substitute Saturdays game with a cardiovascular beasting.
So did nit dead lift as ive been stupidly sick.
Done my tire flip metcon tonight.
2x8
2x9 tire flips and sprints
Then 7 reps of 64kg over head.
Easy cardio tomorrow night. Then dead lifts friday.
Dead lift going backwards but its been a while.
Again i think it’s my grip.
5x150, 1x170
Then supported rows 1x10 at 35kg
Lat pull dows 3 sets of 10.
Curls super sets
Been away work and family and stuff. Running 531 hard gainers.
Start month 2 with:
Ohp 57.5x5 + 47.5 (5×10)
Squat 130x15 + 100x20
Bench 87.5x (5×5) + (5x20)
Tbdl not done yet.
Also doing chest supported rows on a 2 forward 1 back system.
40x12 with 50 pull downs 20,15,10,5) at 75.
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Tbdl 18x150
Dead lift 5x5 110
17.5kgx20 face pull, SS ab roll out 5 rep
5 sets
Played rugby Saturday so today was an easy workout with less volume. Still done my top set and a drop set.
5x62.5
Then 2x10 with 50
And then 2x12 with a 20 plate.
Squat today.
145x11 which I’m well happy with. This is as strong as I’ve ever been. Whoop whoop.
Then 20x100kg.
42.5x13 on rows
Great work out
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Bench today
5x5 92.5
Got through them just. I really feel like my push is not moving. My legs and pull are working just fine though so can’t mumble.
102 reps of tbsp at 24kg
30, 15, 15, 15, 12, 15
tbsp not = tablespoon?