Press today. Felt tired all day. Like droopy eyed. I was not expecting much.
Aim was 70kg for 5. Achieved 70kg for 4.
Then incline bench 80kg for 8.
Last rises and triceps super set to finish.
So I went to the proper gym tonight. With other people in.
I hit 155Kg for 6. Which is okay. This is the limit. I was close to passing out. I had a guy jump in behind me to make sure I kept upright. Which is kinda cool.
Then 45kg bent over row for 13.
Back to squats 115kg for 18. Which was not nice.
And then pull downs 11 plates for 8 reps.
Log press tonight. That’s interesting.
It’s a very big log as in diameter. And the handles where a long way from my chest. I only managed a few singles and triples at 75kg. But I feel this was more learning the movement that absolute strength. Give it a few weeks to get it and I’ll be well away.
Also found cleaning it easy easy. Its just the press.
Incline bench 1x100 by accident then 8x80. Had hoped for more but the accident at 100kg took a bit out of me.
Dumbbell bench 10, 9 at 30kg
Front squat
1 working set of 6 reps at 100kg.
Press tonight. 62x7.
Incline bench 80kg x9
Then a wait to start drop sets
70x7
60x5
50x4
Lat rises 5kg
20,15, 10
Push downs blue and black band
20, 20.
Trap bar dead lift
185kg x10.
Then 4x5 with 140. Was meant to be 5x5 but my lower back started to hurt.
Super setted with roll outs - 4x8 with 1x10 at the end.
Then face pulls - 3x15 at 50kg.
So due to some kinda thing going on I’m much more free with my training.
So I’ve changed to a pre written programme. Kentucky Strongs 531 strong man training.
I’ve done ohp:
62x9 which is better than 2 days ago.
Inc Bench:
80x8
Pull ups
3 ,1 (shocking but I’m confident this will improve quickly).
Close grip press up
25, then 15
Lat rises with 5kg
15, 10
Curls 20 plate
15, 10.
Dead lifts fucking red my programme wrong. Was meant to be 189 but I read 199.
So 200kg 5 times. Disappointed.
Front squat
92.5 x 10
One arm row
45kg x15
Split squat
20kg each hand 2x10
DB deadlift
40kg each hand 2x10
Suitcase carry 3x40kg 20m
It was my first events day today.
Farmers walk in trap bar 150kg.
3 runs. Felt good
Sled pull
4 runs.
3x35kg 25m
1x65kg 60m
Push press
5x85kg
Then incline bench press and drop sets
1x85
5x70
5x60
Sheild carry 75kg
3 runs
So I’ve missed 2 work out off.
Press 64x7
Incline bench 84x6
Pull ups 4, 3
Pull apart 2x20 blue band
Press up 30, 20
Curls 4x10 20kg
Reverse crunch 3x12
Had to change my work out due to covid 19 closing even my private gym.
Front squat 97x7
Back squat 120x10 issues with space had 3-5 more in there.
Lunge 2x10 20kg
OAR 40KG x 20
Working the weekend and no time to do a strong man work out. So I’m rerunning this weeks 531 upper/lower splits. But abridged.
Press 64x8
Inc bench 84x7. Then drop set 70kg for 5, 50 for 7.
1 rep on 531 movement, well happy.
Pull ups 5&3 so all good there.
Pull apart 2x20
1 Like
Wife joining in now.
3x5 Press ups
2x10 goblet squat 15kg (the bar is 1kg)
2x10 BOR 11kg (bar is 1kg)
1 Like
Whoop whoop.
Front squat 104kg x6. If I had safety bars I’d have tried for 7.
One arm rows 50x12
Back squat 120x15. Again if I had safety bars I’d have tried to go for the whole 20.
Lunge 2x10 (each leg) 20kg
RDL 8 then 10 90kg.
Lower back pain tonight. Glad I stopped where I did. I’ll see how it goes as it may well be in response to the new lower body focus.
Back pain went after 1-2hours.
A small amount of residual in the very tops of my glutes. But I’m not crippled.
I’m getting my diet nailed this week. High protein meal 4 times a day. I have the ability to plan it these days.
Wife’s attempt was good last night.
Press ups 3x5. Some poor depth in the lastvsetvso going to stay at 3x5 until we get better depth.
Squat was 2x10 at 16kg. We will work towards getting her to front or back squat with in the next 12 weeks.
Bent over row 2x8 at 13kg. We will continue to load this until we hit min reps which is 5. Then use double progression (5-10).
My work out.
68kg for 6 reps. Whoop whoop. Alls good in the hood.
Incline bench
90kg for g1. Massive disappointment. But I’m okayish. I got a pr with press so this was always going to be a struggle.
Pull ups
6, 3.
Again improving.
Pull apart
2x20 with blue
Press ups 2x failure (40&20 ish)
Curls 2x failure with 20kg plate
Lat rises 2x monster set with 5kg
Last night done a met con work out.
Press up - goblet squat 40kg). Ladder up to and back down from 10.
If you do all the reps its 100. I got to 8 on the way back down.
I will get to 100 and time it. Start to race myself.
1 Like
Wife’s workout.
Press up.5,5,5 1/2
Goblet squat 17kg
2x10
Bent over row 15kg
7, 8
Was about to start a lower body work out and got a glute twinge. Given I’m meant to be on a reload week I’m happy to just do some easy work.
Dumb bell clean and press (1 arm at a time).
8, 15, 20, 24 all x5 reps
30kg x4 reps max effort.
Today is hard work. But I’m trying to up my work capacity. So working out /exercising day is on the cards. I have lots if rest time and food so…
Front squat
96x11 (92.5x10 was last months pr).
Orm 47.5x15 although I think my body movement was a bit extreme. Will pull back off this and go slower with lower reps.
Widow maker set 120kg 16 reps. If I add 1 rep a week I’m happy.
Lunge 2x10 with 20kg.
Rdl 2x10 with 90kg.
Bolloxed.