Monday.
A. Deadlift: 70kg x 5, 110kg x 5, 140kg x 8.
B. Front-racked Bulgarians: 30, 35, 40kg x 7.
C. Front-elevated (3") reverse-lunge: 15kg DB’s x 6, 7, 8.
D. RKC Plank: 4 x 15 secs.
E. Erg: 5 x 100m w/40 secs rest.
Tuesday.
A. Bench Press: 60kg x 8, 85kg x 5, 95kg x 3, 102.5kg x 3 x 2.
B. Pull-ups: 4 x 7.
C. CGBP: 80kg, 3 x 6.
D1. BB Shrug; 140kg, 4 x 8.
D2. DB Curl: 17.5kg, 4 x 8.
Friday.
A. Speed Squat: 100kg, 8 x 2.
B. Front Squat: 70kg, 3 x 5.
C. Good Morning: 70kg, 2 x 6.
D. Lying Russian Twist: 24kg KB, 2 x 8.
Training at home as it’s christmas, just hitting the requisite numbers rather than miss a session.
Food and drink has me fucked
Monday.
A. Power Snatch: 42.5kg, 5 x 2.
B. Deadlift: 70kg x 5, 120kg x 3, 145kg x 3, 160kg x 3 x 2.
C. Reverse-lunge from 4": 17.5kg DB’s, 3 x 8.
D. Reverse-hypers: 50kg, 3 x 10.
E. Wheel rollouts: 3 x 8.
F. Battle Ropes: 3 x 10/10/10 seconds.
Tuesday.
A. Speed Bench: 60kg doublechoked mini’s, 8 x 3.
B. Neutral-grip chins: 5 x 8.
C1. Incline DB Press: 27.5kg DB’s x 12, 12, 15.
C2. CSR’s: 20kg DB’s, 3 x 12.
D. BB Shrug: 100kg, 3 x 15.
E1. DB Curl: 17.5kg, 4 x 10.
E2. Close-grip foam press: 100kg x 5, 5, 6.
Friday.
A. Box Jump: 5 x 3 up to 30".
B. Squat: 40, 60, 80, 95kg x 5, 107.5kg x 8.
C. Overhead Squat: 20, 40, 50kg x 5.
D. Romanian DL: 120kg, 3 x 8.
E. Pallof Press: 2 x 10.
Saturday.
A. Klokov Press: 30, 40, 50kg x 5, 60kg x 3, 65kg x 1, 70kg x 1 (pr).
B. BB Row: 70kg, 4 x 10.
C. BB Curl: 40kg, 5 x 8.
D1. Lateral Raise: 10kg DB’s, 3 x 8.
D2. DB Extension: 15kg x 8, 8, 12.
Monday.
A. Speed Pulls: 130kg, 12 x 1 OTM.
B. Reverse-lunge from 4": 20kg DB’s, 3 x 7.
C. Reverse-hypers: 50kg, 3 x 10.
D. Ab-mat situps: 3 x 10.
Abmat situps still seem fucking daft to me
Tuesday.
A. Face Pulls: 4 x 10.
B. Bench Press: 60kg x 8, 75kg x 5, 87.5kg x 3, 95kg x 8 (all paused).
C. Pulldowns: 4 x 8.
D1. Incline DB press: 35kg, 3 x 8.
D2. ChestSupported Row: 20kg DB’s, 3 x 10.
E. BB Shrug: 140kg, 3 x 10.
F1. DB Curl: 20kg DB’s, 4 x 10.
F2. Pushdown: 3 x 10.
Friday.
A. Box Jump: 3 x 5 @ 25".
B. Squat: 40kg x 5, 70kg x 5, 90kg x 5, 110kg x 3, 125kg x 3, 135kg x 1, 140kg x 1, 145kg x 1.
C. Overhead Squat: 40, 50, 60kg x 3.
D. GHR: 5, 4, 5.
E. BB Russian twist: 20kg, 3 x 5/5.
F. Battle Ropes: 10/10/10 secs x 3.
Saturday.
A. Press: 45kg, 5 x 8.
B. Pull-up clusters: 15kg, 3 x 6 with 15secs rest between reps.
C. BB Row: 50kg, 2 x 20.
D. Lateral Raise: 10kg, 3 x 8.
E1. BB Curl: 20kg x 2 x 30.
E2. Tate Press: 15kg DB’s, 2 x 20.
Tuesday.
A. Power Snatch: 20, 30, 40kg x 3, 45 kg x 2, 50kg x 1.
B. Deadlift: 80, 120, 140kg x 3, 155kg x 8.
C. Bulgarian Split Squat: 18kg DB’s, 3 x 5.
D. Bar rollouts: 3 x 8.
Wednesday.
A. Face Pulls: 4 x 12.
B. Bench Press: 60kg x 8, 80kg x 5, 95kg x 3, 105kg x 1, 110kg x 1, 115kg x 1 (all paused).
C. Pull-ups: 10kg x 1,2,3,4,5,5,4,3,2,1,1,2,3,4,5 (total of 45).
D1. Incline DB Press: 30, 35, 40kg x 8.
D2. DB Shrug: 40kg x 3 x 10.
E1. Pushdown: 3 x 8.
E2. DB Curl: 3 x 8.
Friday.
After a week off due to stuff
Squat: up to a single with 160kg.
Happy enough …wasn’t pretty but hit depth okay
Saturday.
A. Bench Press: 70kg x 5, 90kg x 3, 105kg x 1, 115kg x 1, 122.5kg x 1.
B. Deadlift: 70kg x 5, 100kg x 3, 130kg x 1, 155kg x 1, 175kg x 1, 192.5kg x 1, 202.5kg x 1 (PR).
All-time PR on the deadlift by 2.5kg. And that’s after squatting 5kg short of my alltime PR yesterday.
So the bastardised cube is working, certainly on the lower body lifts.
My bench is definitely less embarrassing than it was a couple of months ago but there’s a lot more work to be done there. Perhaps some extra bench work on my second upper body day of the week on Saturdays
Tuesday.
A. Speed Pulls from 2" deficit: 120kg, 10 x 1.
B. Dynamic Lunge: 10kg x 7, 18kg x 7, 24kg’s x 7.
C. DB Thruster: 18kg, 2 x 7.
D. Double Kettlebell Swing: 24kg 'bells, 3 x 10.
E. RKC plank: 3 x 10 secs.
Wednesday.
A. Bench Press: 60kg x 8, 75kg x 8, 87.5kg x 8 (all paused).
B. Neutral-grip chins: 50 reps.
C1. JM Press: 70kg, 3 x 7.
C2. BB Row: 80kg, 3 x 7.
D1. Incline DB Press: 27.5kg, 3 x 10.
D2. BB Shrug: 130kg, 4 x 8.
E. KB Rope hammer curl: 32kg, 4 x 8.
F. Battle rope: 10/10/10 x 2.
Friday.
A. Box Jump: 5 x 3 up to 32".
B. Squat: 40, 70, 100kg x 3, 125kg x 5 x 2.
C. Good Morning: 70kg, 3 x 5.
D. Reverse Hyper: 30kg, 2 x 10.
E. Front Squat: 70kg, 2 x 5.
F. Lying Russian Twist: 25kg, 2 x 5.
Saturday.
A. Close-grip Bench Press: 60kg x 6, 80kg x 6, 90kg x 6.
B. Ring Pull-ups: 4 x 5.
C. Push Press: 50, 60, 70kg x 5.
D. KB Row: 32kg, 3 x 10.
E1. BB Curl: 35kg x 5 x 10.
E2. DB Extension: 17.5kg x 3 x 8.
E3. Seated Lateral Raise: 12.5kg, 3 x 6.
Tuesday.
A. Deadlift: 70, 100, 130kg x 8.
B. GHR: 3 x 5.
C. Reverse-Lunge w/front foot elevated 3.5": 10, 12.5, 15kg DB’s x 5/5.
D. Wheel Rollouts: 3 x 8.