Hey buddy!! Thanks for that I’ll give the heavy bench presses a go tonight!! The location I’m in at the moment we have just got hold of a squat rack so will get the squats and deads on the go next week for sure!!
Wednesday- 20minutes of hill sprints up a hill approx 200metres, I was basically sprinting up the hill using the jog down as recovery n then sprinting back up for about 20minutes. This was followed by a set of 6,5,4,3,2,6 pullups.
Evening- Arnie presses 22kg 6reps x2 20kg 8 reps x 2 16kg 10reps x1
ATG squats 6,6,8,8,10
Lateral raises 8kg 6,6,8,8,10(6kg)
Front raises 15kg 3x10
Shrugs 60kg 3x20
Thursday Am- 500metre row
50 pressups
20dips
40stepups (carrying 28kg)
80situps
50 shoulder press (25kg)
600metres run
15pullups
50 bench press (50kg)
This took me 18mins 10seconds
Pm- 30mins steady state cardio
Friday-Am 4miles carrying 25 pounds in 34minutes
Friday-I decided to take Niksamaras’s advice and try a bit of 5x5 on the bigger compund exercises however I have also maintained a few exercises with slightly different rep schemes.
Bench press 5x5 85kg
Incline bench press 4x12 30kg
Dumbell flyes 3x10 16kg (varying grip between axe grip and conventional)
Weighted chinups 5x5 10kg
Isolation curls 6x4 30kg barbell
cable curls 3x12 20kg
grip roller 5kg
Saturay-Squats 5x5 130kg
Depth jumps 5x5
30minutes steady state spinning
Monday-4miles carrying 30pounds in 33minutes
Pm-Lat pulldown-5x5
Weighted pullups 6x4 (15kg)
Bent over row (60kg) 3x10
Cable rows 3x10 (65kg)
Tricep extension (behind head) 3x10 30kg
Tuesday- 10 deadlifts(80kg)
30metre bear crawl
25xlog press
Breeze block carries
Tyre flips
50 pressups
25 sledgehammer swings
20metre farmers carry (26kg)
30kettle bell clean and press (16kg)
15 jump squats(15kg powerbag)
We went around this ciruit twice.
PM- 30minutes steadystate C.V
5x5 vertical jumps
3x10 pullups
Weds- P.M- 5x5 military press 45kg
Arnie press 3x10 16kg (much slower tempo than last week)
Y press 3x10 8kg
Cable lateral raise 15kg 3x10
100 situps
5x5 front squat 110kg
5x5 depth jumps
Thurs Interval C.V 6x2minute sprints @22.5km/h
30mins steady state c.v
Friday- As last week.
Sat- 4miles carrying 30pounds again in around 33mins.
This morning-4.5 miles carrying just over 30 pounds
Monday eve- 10 sets of 6 pullups
Set 1-15kg,set 2 15kg,set 3 15kg,set 4 10kg,set 5 5kg,set 6 10kg(close hand grip),set 7 10kg(close hand)set 8 Bodyweight towel pullups,set 9 bodyweight towel pullups,set 10 Bodyweight.
8 sets of 6-10 Dips (15kg)
Bent over row(80kg)6reps superset with lat puldown 100kg 8reps for 3 sets
Bodyweight dips 10-10 superset with tricep pushdown 20kg 12 reps for 3 sets.
Barbell shrugs 60kg 12reps superset with bent over reverse flys (4kg dumbells) 12 reps 3 sets
Tues AM- Kettlebell circuit lasting 45minutes
Tues Pm- Deadlift 140 5x5
Clean and press 5x5 (1st set 60kg) remaining sets 50kg
Ab circuit
Thats me now taking time off of training until sunday where I will test my 1rep maxes and vertical jump to see how I am doing.
I am now back home on leave so am assuming a 1 a day gym regime until I am back to work.
Monday- 5x5 Dumbell bench press-30kg per arm
4x6 Dumbell flys 16kg per arm
5x5 Barbell bench press 70kg
4x6 chinups
4x6 curls 16kg dumbells
Tuesday- Interval sprints @18km/h 1 minute intervals
Squats (ATG) 5x5 100kg (last set 110kg)
Curls 5z5 18kg last two sets 16kg (per arm)
Isolation Curls 5x3 27kg
Overhead dumbell press/tricep extension 30kg 6x4
Tricep pushdown 3x10 27.5 kg
Weds- Shoulder press 5x5 (3 sets @45kg) 1 set 42.5kg 1 set 40kg
Arnie press-3x8 @16kg (number was lower than previous due to the fatigue of previous exercise)
Y press-8kg 3x8
Lateral raise-2x6 (I didn’t proceed to do a third due to a past shoulder innjury and a feeling of discomfort in the movement)
Weighted pullups 2x6@10kg
Weighted chinups 2x6@10kg
I am really enjoying the 5x5 suggested before. I think mixing this with a few other rep schemes as I have been doing is giving me the best compromise of increasing power whilst keeping me in shape for work.
Yesterday- Just cracked an easy session been feeling ill so just knocked the tempo down.
Deadlifts-5x5 1 set at 120 then 2 sets at 130 followed by the remainder at 120.
Bench-5x5 1 set at 70kg then 2 sets at 80 the rest at 70kg.
100 situps
Today- Decided to smash a session mainly for fat burning reasons and just fancied a bit of a blowout.
PHA training-12 reps of Bench(60kg), Squat(60kg) Bent over row(60kg) Glute hip thruster(25kg) floor wipers(60kg)
2nd set- Shoulder press (16kg dumbells) Lunges(16kg dbs) Pullups bodyweight Stiff legged deads,russian twists
3rd set-Close grip bench,box jumps,bicep curls,1 legged squats
Then I just did 3 rounds of 20pressups, 20 situps,12 kettlebell swings, 6pullups