Ha - not quite. My fat fingers / autocorrect miss leading you.
It’s meant to be btnp. Behind the neck press.
So rugby Saturday and I was fear full that my lack of conditioning would stand out. It did not. I had a great game. We won 55-0 I scored 5 tries and came off with 30mins left.
Looking forward to deadlifts tonight. I feel like I’ve got a good few reps in me. Let’s hope so. I want my big 250 before easter
Trap bar dead lifts
16 x 165. Which equates to about a 250kg pull. Well chuffed. I’m not buying it yet. I want to add a bit more to the bar and not rely on such woolly calculations. Working out a 1rm from 16 reps is dodgy.
Drop set to 5x5 traditional dead lifts at 135kg
Face pulls 4x12 at 50kg
Ab roll 4x6.
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Press tonight. Felt rough and aost called it off. Home gym to the rescue.
In the end done okay.
67.5kg for 5.
The 52.5 for:
10, 5, 10, 7, 7.
Press reply improves when I brace with 100% conviction.
Which is the advice flip collar gave me. The goal is 220lb above my head asap.
Conclude the work out with 3x20 press ups.
No pulls as dead lifts and face pulls last night have me sore.
Very sluggish gym session after a weekend of beer and rugby and little food.
Squat 150kg x6 up 1rep from last month. Happy as today would be my lowest ability I feel. So even at my lowest I’m still better.
110kgx16 failed on my widow maker.
47.5kgx6
Then pull downs.
30x60kg
20x70kg
20x80kg
Sure but it’s probably a relief for your wife
I dont know man. I was kinda wasted Satruday night. I think being a widow looks kinda good to my wife right now… lol
Squat 150kg (330lb) for 6.
This is well under par for what I can do but I spent Saturday playing rugby and drinking. Sunday hungover and hungry and Monday catching up with food and water. So the fact I beat last weeks total is sound enough.
Bench tonight. Was aiming for 5x5 at 97.5
Could only manage 3x4.
Not great but understandable. Still not fullmover the weekend.
Hit up btnp:24kg
30,20,15,10
I appreciated your coaches cueing to remind you that it was necessary to pump it up
I wondered what you were on about. Then I turned the sound on lol.
Yeah not my music. But it has energy. That what you need.
Bench press work out 2 days ago. 97.5 3x4. So a fail. it’s okay. That happens.
Followed up by 24kg btnp
30,20,15,10.
Tonight
Tbdl 175x 1 then a gap then 5. It was my grip again. So ill be adding some plate pinches next cycle.
Then 5x5 deadlift at 140 SS with roll outs 5x6
Finish off with 5x10 facepull and press up super set.
Had some time off due to a busy work period. It was a deload week any how so it’s not a particular problem.
Today was press. 60kg for 5 reps then 10, 8,7,8,6 at 50kg. So all good.
I then hit up a triple set
30kg bent over row,
40kg squat
Press up all for 5 sets of 10. More like a curcuit than a strength work out. Got the heart pumping.
Squat day
135 x 14 which is good. I got 130 x15 so5kg up 1 rep down.
42.5 one arm row for 10 reps
Squat drop set was 105x15. Could not get to 20 as my hand went numb.
Then pull down with rope:
20x65
20x70
15x75
Tbdl: 155 for 20 reps. Fucking great night. So happy. I mean in theory this is a 255kg lift. But really? I dont know. I wanna try it. But I got to stick with the plan.
Drop sets - 5 of
120kg dead lift x5
Ab wheel x7
Face pulls -
20 at 30kg
15 at 40kg x2
Press today
Working set of 65kg was easy enough. Looking forward to 70kg. Then I done 2 sets of 10 at 50kg.
Then 3x20 press ups and a race to 20 burpees with my son. I lost.
Wow that’s pretty philosophical
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Ha - my fat fingers and I will get ourselves in trouble one day.
I raced my son to 20 burpees. He won. The 7 year old little sod. That will teach me for being old and fat!
Squat tonight. 147.5kg.
This weight has significant meaning to me. I have a video of doing 10reps at this weight. It’s the bench mark of my best squat.
Tonight I managed 7. Which is bull shit as I managed 11 reps at 145 a few weeks back.
I think it’s all head space. I got so caught up with the numbers I freaked out a bit.
Oh well.
One arm row 1 set of 11 each arm at 45kg.
Widow maker set squats at 110kg 20 reps.
Pull downs close grip 95kg (dodgy cable machine)
SS tri push downs 30kg x10
Oh forgot to post this.
Tonight a new work out.
Push press 5x80 kg. Hurt my Wrists. Byt felt okay otherwise.
Incline bench 80kg x7 and then x5
Push downs blue and black and lat rises 4kg super set for loads if reps.
Tbdl tonight. 170 for 10. Easy reps as I’ve bust my little finger so I didn’t want to make it worse. Feel I could have gotten 13-15 easy.
Then super set normal deadlift and ab roll out. Planned for 5x5 dead lift and 5x8 ab roll out. But the gum was closing. So I done 3x5/8 1x10/10.
Had a callus pull right off. Which sucks. But hey ho. Otherwise a solid work out.