RE upper:
Flat DB bench: 30lbs 5 minutes straight
Floor press: 6 x 4
Pull ups: 3 x some
exercise ball, DB military press: 10 x 10
Never did a full 5 minutes. Got to about 1 minute 30 and died. Will do for another week and then start 3s again or something.
DE lower:
box squat @ 50% + 25% resistance: 20 x 2
Speed pulls @ 50%: 15 x 1
45 degree back raises: 3 x lots
Seated goodmornings: 3 x 6 - 10
Ab wheel : 3 x failure
Was a ton great sesh. too a bit too long but thats alright. Will work on cutting down the time at a later date. Going to work on my back this cycle then go back to doing 1 - 2 exercises for hamstrings & 1 - 2 for lower back.
Conditioning day:
Farmers walks: 16 laps in 15 mins
Squats: total of 50 reps or so. just bar weight.
Standing abbs: 3 x 20
Beat my PR from 2 weeks ago, which i was insanely happy about. Nearly coughed up a lung as well. good day
DE upper:
bench @ 50%: 15 x 3
Illegal wide grip bench: 6 x 4
Tate press: 5 x 10
pull ups: 3 x some
One arm rows: 3 x 10
Face pulls: 10 x 10
Speed on the bench was good until towards the end as expected.
ME lower:
Goodmorning squat:
squat holds: 140 x 10 - 15 seconds
45 degree back raise: 5 x 15
AB wheel : 3 x failure
Glad i hit my PR. The second sets rep was a complete grinder.
ME upper:
Bench with bands - got up to 70 bar weight and about 15 - 20 band tension. didnt lock it out. Went back down to 65 bar weight 15 - 20 band tension and it was a complete grinder. Shows the weakness in lockout strength.
Illegal wide grip bench: 6 x 4/4/3/3/3/3
Tate press: 5 x 10
Pull ups: 3 x some
One arm rows: 3 x 8
Face pulls: 10 x 10
The last rep in the me work was a total grinder. Seriously about 10 - 15 seconds, but was happy that i was able to lock it out. Got a real problem that when i start to struggle i tilt to one side ( right side) possibly to help left side lockout. Will work on staying tighter. Great sesh overall, nothing to complain about.
DE lower:
box squat @ 55% + 20 - 25% band tension: 15 x 2
Speed pulls @ 50%: 15 x 1
45 degree back raises: 5 x 15
Ab wheel: 3 x failure
wrecked. Everything was moving fast, especially the deadlifts. A lot faster than last week anyway. Need to do more mobility work though, getting tighter in my shoulders and right int hip flexers but other than that everything is solid.
thursday: extra workout
just had to keep dat bloood flowin.
ME lower:
Front squats:
45 degree back raise: 3 x 10
Seated goodmornings vogelpohl style: 3 x 10
Squat unracks:
Ab wheel: 3 x failure
was insanely happy about the front squats. Was a little dissapointed that i wasnt able to walk out 140 but ill continue to load it on and walk it out. Thats it. Great sesh.
ME upper:
Flat bench:
Illegal wide grip: 6 x 4
Pull ups: 3 x 10/6/3
One arm rows: 3 x 8
Orange band face pulls:
even though i didnt get a PR today, i am still insanely pleased. My bar speed has increased by a ton. Last time i hoped in the slingshot n went over 100 the bar speed was slow as, this time it was quick. Ran into a problem with 115 my bicep gave out lol. Time to strengthen biceps, time for some curlz. In the end great achievement.
DE lower:
Box squat @ 60% + 20 - 25% band tension:
Speed pulls: 15 x 1
45 degree back raise: 5 x 10 - 20 with 20kg plate
Ab wheel: 3 x fail
Was a grueling workout. Ipod broke. But other than that, bar speed was okayish. Slow on the 2nd rep i was finding. It is definitly improving though which is always a plus. next week ima do light bands than the week after heavy bands. Bar speed on deadlifts has improved a ton, so ill be interested to see how many reps i will be able to get on friday in sumo n conventional stances.
DE lower:
Flat bench:
illegal wide: 6 x 4
tate press: 5 x 10 ea arm no rest
Pull ups: 3 x 10/4/4
one arm rows: 3 x 8
orange band face pulls: 10 x 10
Was a hard sesh to get through. Had a sexy blonde minx infront of me doing bent over rows. Therefore bar speed was slow. Other than that everything else was good. I can feel myself getting a ton more explosive. N gym just got a new rack/cage so im happy.
ME lower ( was meant to be de load):
Reverse band squat ( used orange band, no idea how much it took off at the bottom, no assistance at the top):
45 degree back raises: 3 x 15
Insane PR for me. So so happy. Going in tomorrow to do another lower back exercise and abbs that i missed today.
Yesterday: RE upper
Flat db bench: 1 x 5 minutes @ 12.5kg - Didnt get to 5 mins, dropped at about the 2 min mark.
Illegal wide grip:
Pull ups: 3 x 11/4/4
One arm rows: 3 x 8
Orange band face pulls: 10 x 10
Overall it wasnt a bad sesh. however i knew it wasnt going to be amazing when the farmers walks felt heavy. Was happy about the PR in illegal wides. Getting stronger is definitly coooooooooool.
today DE lower:
Box squat @ 50% + 30 - 40% band tension:
Speed pulls @ 50%: 10 x 1
Leg curls: 5 x 21s - 1 leg then the other leg, nearly died
Pull ups: 3 x 8/6/4
Standing Goodmornings: 3 x 10
Leg raises: 3 x 20/15/15
Was a solid sesh. Nothing really to say about it. Speed was good.
DE upper:
bench @ 60%: 15 x 3
Chaos weight bench:
Slingshot close grip w/ yellow band: 6 x 4
barbell rows off plate:
Pull ups: 3 x 6/4/4
Rear/side delt exercise: 10 x 12
Was crazy good sesh. Bar speed was quick, felt easy on the DE lift. Accessories im trying to exhaust myself on.
ME lower (again was meant to be de load):
deadlifts:
Leg curl: 5 x 21s no rest, did 1 leg at a time, this is killer
Pull ups: 3 x 10/10/6
Goodmorning: 3 x 10
45 degree back raise: 3 x 15
Leg raises: 3 x 15
my warm up went extremely well and then i decided to do a max. Insanely happy with the PRs. last time i did sumo pulls i just got 120 and could barely get 130 off the ground so a 20kg increase in 4 weeks is great. Must remember to do a de load next week or something.
sunday: ME upper
Floor press:
Chaos weight bench press: 4 x 10
deflict barbell rows: 1 x 10 @ 40, 3 x 10 @ 50
Pull ups: 3 x 6/4/3
Bent over side raises: 10 x 10
was stocked with the speed of the floor pressing and i just wasnt explosive enough to get 100.
Everything else was solid.
Monday: DE lower
Box squats @ 55% + 30+ % band tension: 15 x 2
Speed pulls: 15 x 1
Leg curls: 5 x 21s
Pull ups: 3 x 10/6/6
Goodmornings: 3 x 10
45 degree back raise: 3 x 15
No abbs today as i was short of time. Will be going in tomorrow to do some jumping or cleans or something anyway just need to get some blood flow. Anyway unto training, i saw jesus today. The speed squats today were the hardest that ive done in a long time in terms of conditioning. I was covered in sweat. Good training day.
DE upper:
bench @ 60%: 15 x 3
Chaos weight bench press:
deflict barbell rows: 3 x 12, 1 x failure
Pull ups: 3 x 6/5/4
Bent over side raises: 10 x 10
Bicep curls: 3 x 6 increasing weight ea set
Every rep today on DE bench was paused for a 2 count. This made the lifts harderish than last week. When i de load bands from lower body i will definitly be adding bands to upper body days to make it harder. The chaos weight bench’s are definitly helping me to stay tighter throughout the entire lift, i do notice that my left side becomes loose. Apart from that everything else is solid.
ME lower:
Concentric only goodmorning:
Lying leg curl: 5 x 21s ea leg
Pull ups: 3 x 12- PR/6/4
Standing Goodmornings: 2 x 10, 1 x 15
45 degree back raise: 3 x 15
leg raises: 3 x 15
The reason i dont consider the 102.5 a PR is because it was more like a squat. But thats okay. Was a solid workout.
ME upper:
2 board press:
Chaos weight bench press: 4 x 6 - 10
Deflict barbell rows: 4 x 10 - 12, 1 x fail
Pull ups: 3 x 8/4/4
bent over side raises: 8 x 10
Curls: 3 x 6, 1 x fail
Everything was a PR on 2 board today, as it was the first time doing.
92.5 felt fast, but i may have become over confident and done a too big of a jump. Also the dude spotting me grabbed the bar. Apart from that it was a solid training day. Looking forward to going down to a 1 board in 2 weeks.