And
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Press 65kg x 10
Incline bench 80kg x 12 (70x5, 50x8)
Pull ups 6, 3 1/2
Pull parts 2x20
Curls 10kg(each) 15 steps and 20 second hold
Side lat raises 25, 20
Wife done
Press ups
6,5,6
Goblet squat
18x10 2 sets
One arm row
15kg 1 set of 10
My eldest worked out also. Done a load of pullups and a monster setv of squats with the 10kg weight hitting an easy 20 reps.
But after that he done 50 burpees is 2.05 seconds. The kids an animal.
Lower body day.
Front squat 100 LG for 8 reps. Happy enough. Beat 97 for 7.
One arm row 15 reps 50kg. Form was tight tonight as well. Very happy.
Widow maker squats
120kg for 18 reps. I’m happy to tell people I “could” do 20. But with no bars I think I shall keep a few in the bank. Incase. Once I can get all 20. I’m going to put 134kg on the bar. This is 300lb. And try and master this for 20.
Lunges and rdl. Supplementary so not too fused but disappointment on this front. 2x10 with 20kg lunge
Rdl 6 reps then 8 with 90kg.
Very fucked from the squats
Wife - 3x6 press ups. Told her to dropvtgecreps ans work on mastering 3x5. As the depth and speed was suspect.
Squat - 20kg 7 and the 5. Complained about lower back pain. Not sure if this is just general weakness or something to work around. Will see.
Bent over row 1x8 with 16kg. Really happy with this. Bossed this weight.
Overall a good workout.
Press 6x70kg happy
Incline bench 5x90 happy . Although I also got 12x80 recently.
Pull ups 8, 3 so happy happy there.
Press ups 25 and 20.
Banded facepulls 20, 20 with grey band
Lat rises and curls till it hurt
Leg day.
Front squat 106x7. Felt good.
OAR 60kgx5 although one of my weight must be off as it was pulling to one side. Could have gotten 6 if all square.
Back squat 136x8. A few in the tank still, but bit sad about this. But it came after a big front squat effort. I will get this to 20 before the end of May.
Lunge 3x10 with 20kg. Not swapping the leg every time made this much harder.
Pavlov press 3x10. Need to find a new way to secure this.
Nasty little work out:
1-10-1 press up / goblet squats (40kg)
For time.
Allowed variety start and end with 3 sets of 5.
15.05.
Hated every second of it. But it was good for me.
Forgotten to add the wife’s works outs.
Press ups 3x5. Still not great on the depth but passable. Will move to 2x6
Squat finally got to 2x10 with 21kg. I will up this to 23kg (10,10,2 on the spindal). And see where this goes.
Bent over row 1x8 with 18kg.
Happy days.
Fudged my last last workout. Done week 3 not 2. Sonim Gonna re run week 3
Press 70kg x 8. Fucking chuffed.
Pull ups 9 ,
Incline bench 90kg x 5 80x3 70x4 50x8 (with 1 second holds at the bottom).
No change in the incline bench BUT after a great press I’m happy to report I can still get to 5 reps…
hey @flipcollar I thought Id say thank you.
I asked for some help with my press a few months back. At the time I was stuck at 70kg for 1 rep.
I managed 70kg for 8 tonight.
I took your advice and worked through your tips. The bit that really helped was the bracing. I watched the JTS squat videos again as and they cover bracing in there. And it really helped me with my squat. So I just apply the same method and its magic.
Anyway - thanks.
So lower body day.
Felt tight and my legs felt drained today. No idea why. But I didn’t want to put today off as yesterday was a rather sedated day also.
Front squat 98kgx11. Fairly happy. 2kg up from last months effort.
One arm row 49kgx15 happy with this also. Your back is an odd muscle to build. You cant see the evidence. However 90% of my shirts are now tight over my shoulders. So I think I can say my back is getting bigger.
Back squat 136x10 a 2 rep increase. Very happy. If this carrys on I’ll be squatting 700lb before 2021 lol.
But in all honesty 300lb x20 as a drop set would be a fucking mile stone.
Lunges 2x10with 23kg held at my chest.
Fucking stupid idea to time my work out and try a d beet it.
100 tep 40kg goblet squat and press up. Sets must be mirrored.
5-5-5-6-7-8-9-10-9-8-7-6-5-10.
Last time 15.03
Today 12.30 due to less sets. But the goal is 10x10.
Legs burn.
Tried to do a in upper body workout. But I got resistance from my body.
I done 67kg for 5 reps. And then knew I was tired. I then done 3x5 at 70kg incline bench and 2x2 pull ups. Called it quits for 2 days.
My misses work out:
Press ups 3x6
Squat - due to form issue we have held the weight at 23kg. 1 set of 5 one set of 7. This was “mainly” due to correcting form where she is folding over.
OAR 21kg 1x8.
Rode my bike to work today (well drove 1/3 of the way and rode the rest).
40mins there 40 back.
About 800 cals burnt.
Wive’s work out:
Press ups 6/6/7 all good. Carry on pushing these
Squat - form improving 2 sets of 8. Hard work and very well done.
OAR - 1x10 at 21kg. Will stop here are there was lots of body English
My work out:
Front squat 98*12 a result more weight and more reps.
Back squat 110kg x20 - really hard but felt I had more in the tank. Had to go 10,5,4,3,2,1. Doing these so quickly after my front squats hindered me. However I will keep the plan as I feel the ramping up is a good thing. A serious challenge.
Lunge - 23kg 2x10.
Time for a bath and a vodka
Had the barbell almost fall out of my hands today. Its was really uneventful weighted. I always knew I had 1 heavy 20kg plate soni weighed them all.
I have 2x20kg plates, 1x22kg and a19kg plate. So if I’m not careful I can differ 3kg from week to week.
Today I done upper body
Press 67x9 happy
Incline 82x9 not so happy but hey
Pull ups 5 then 12 sets of 2 and then 1ao 30 total. What was good was all reps where deep and fast
Face pulls 2x20
Press ups 10,10,10,15,15
Curls (24kg bar) 10,10,10,10
Wives work out:
EMOM - 4 press ups, 4 goblet squats (at 21kg) and 4 OAR (at 16kg).
All 7 mins done. will up it to 5 reps next time.
Me:
Front squat 102 for 10 (+2kg +2 reps)
Back squat 124 for 20 reps which is more than I managed a while back (120 for 18). So very happy More weight more reps.
Lunges 23kg (10 reps, 3 sets).
Core 2 sets of 10 with 10kg.
A great work out.
Forgot yesterdays work out:
Was not feeling it so just done a BW session.
Press up and pull up combo.
Press up 5-10-15-20-25-25-20-15-10-5
Pull up 1-2-3-4-5-5-4-3
Pull ups went to shit after my set of 5. Which is strange as 3 weeks ago i squeezed out 9 good reps. I done iso holds and slow eccentrics. Missed the last 3 reps. Which I will today before bed. With 100% interest.