So monday:
Conditioning/Recovery work:
walking for 25mins stop for chocolate milk
Circuit work:
Low incline DB bench: 65b 4x5
Chins: 4x6
GM: 90lb 4x15
Cable rows: 150lb 4x15
Clean and press: 90lb 4x6
Lunges: 90lb 4x10
Hammer curls: 25lb 4x8
Felt pretty tiring actually but really good too. Finished with some foam rolling then left. Tomorrow is 1 round of squats and 1 round of bench. Then wednesday 2nd round of squats then thursday/friday start and follow properly sheiko 30 with squats/dl 1 day behind bench.
Tuesday PM:
Bench:
165 x5
195 2x4
230 2x3
265 3x2
275 3x2
225 x10
Fun session. Wasn’t feeling that fresh but still pretty strong. The 275’s were actually remarkably fast. I think I might do some work sets up here at 275 actually. Will probably go between 260-275 depending on the day and whether it’s close grip or regular bench. The 225x10 was right after the last 275 and was just because a buddy next to me felt he was stronger doing 225x8 when I was doing my 275s… sigh… lol anyways dumb ego move but to be honest I had 15 in me.
Then did chest fly/rear delt superset 3x10 25lb
Chins: 7,7,5,5 - I blow ass at these… time for more upper back work I think
Behind neck slow press for shoulder stretching: 45,65,75,75 4x10
Now tonight I will be doing 30 mins of walking/pushup active recovery.
So wednesday:
Squats:
245 x5 belt
275 x5
345 3x4 - wraps
345 x4 - raw
Quite please with this given how slow I felt yesterday. I filmed the raw set and depth is wellll below parallel and speed was quite good other than the 4th rep which froze a bit in the middle.
GM: 3x10 with 135lb
Ab rollouts: BWx10, BW+25lb 3x6
20 minutes of walking
Good session. Looking forward to benching tomorrow. Planning on adjusting training max so my 80% worksets continue to be 275lb (125kg). This is rather exciting lol… I like it when the plate setup is pretty!
Decided to stick with 265 as it was close grip today (ring finger on inner ring of ivanko bar).
Then fooled around a bit:
bent over BB rows:
135 x15
185 3x8
Shoulder press on calf machine:
90lb x8,8,12
Cable rowing:
150,170,190,210,190,170,150 7x6 done in about 8 minutes.
Meh… Wanted to keep my energy for squats tomorrow! Planning on going straps up with my 40 super centurion for 3x1 at 525! Exciting! My meet PR is 540 so if these are as easy as I am hoping, given that they are after 5 weeks of good loading, 275kg national record here I come bitch!
Ok so some fun squats friday morning:
195x5
235x4 belt
285x4 wraps
345x3
375x3 bottoms
415x2
465x2 straps up
525 3x1
Speed on all reps was quite strong I think. The first top set was a bit high but the last 2 were well to depth. Felt a touch hesitant on the third as the bar just wouldn’t sit right so is was a bit slower. Overall though definitely felt like a 90% set… And given that 90% in the middle of a cycle is like 85% once I peak… welll… lets just say 275kg is going to happen at my comp in January! Now just to get my deadlift out of the ‘embarassing’ range…
So friday afternoon:
Squats:
195x5
235x4
275x3 belt
315x3
355x2 THP knee wraps
385,395,405 x2
Felt good. Have crappy videos I will put up later. Speed was really good on all sets but the 405. Was still acceptable but could be better. Planning on keeping my 80% weight for wraps at 395 for this cycle. I just like to fiddle around.
GM:
185 3x5
Ran out of time so just did 3 sets. Don’t usually do 185lb so felt a bit heavy. The weight moves up really fast, but it’s just that when I start getting to the bottom of the rep I feel kind of awkward I think because I need to do more hip/hamstring stretching. Good overall though.
Ok so morning Dl:
225 x5
285 x4
335 2x3 straps
395 x3 belt
395 4x3
Not bad. Speed was not nearly where I would like it to be. Each rep is about 2seconds. Nonetheless, happy with the beltless triple. Just felt so tired afterwards due to 2 crappy nights sleeps I just left. Might have a nap and go again in the evening to finish off but I highly doubt I will have enough energy.
Ok so tuesday morning:
Squats:
205 x5
245 x5
275 x5 belt
315 5x5
Leg press:
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
6ppsx8
Good session. Legs tired as hell after that leg press! Squats felt ok… Had some gut problems this morning so had to stop after 3 sets for a bathroom break… But finished up fine. Feel better now thankfully. Will be going in tomorrow to start week 3 bench right away. I want to keep my legs days on tues,thurs and saturday due to my schedule.
Ok so PM bench session:
190 x5
225 2x5
260 4x4
Good speed for a second of the day session.
DB shoulder press: 65lb 3x8
Rear delt flyes: 20lb 3x15
Chest Flyes: 20lb 3x10
All supersetted. Then did 10 odd minutes of misc lower body active recovery.
Should probably mention that I tried to get into my brand new 38 super centurion by myself and there was no way I was getting it up… Need to lose some weight… Getting fat- 188 in the morning…