Saturday.
A. Face Pulls: 3 x 15.
B. Dips: 2 x 5 @ BW, 5 @ 10kg, 3 @ 30kg, 3 @ 40kg, 15 @ BW.
C. Low Incline DB BP: 27.5kg x 2 x 8, 1 x 12.
D. DB Row @ 30kg: 5 x 8 no each side, no rest.
E. EZ-Bar Curl: bar+40kg x 5 x 5.
F. Supine leg-lowering: 3 x 10.
Avg 136 Max 183.
Last couple sessions lookes fun
Tuesday.
A. RDL: 60kg x 4 x 10, 1 x 13.
B. Bulgarians: 17.5kg x 3 x 5.
C. Hipthruster machine: 3 x 10.
D. Hanging Leg Raise: 5 x 10.
E. Calf Raise: 5 x 10.
Avg 123 Max 154.
Wednesday.
A. Face Pulls: 3 x 10.
B. Paused CGBP: 2 x 5, 3 x 10 @ 65kg.
C. Pulldown: 3 x 10.
D1. Lateral Raise: 15kg DBs x 3 x 8
D2. DB shrug: 45kg x 3 x 12.
E1. Hammer Curl drop sets: 2 sets, 5 x 6 and 6 x 7
E2. Pushdown drop sets: same.
Friday.
(Extensive warm-up)
A. Squat: 70kg x 5, 77.5kg x 5, 85kg x 3 x 10.
B. KB Swing: 25kg x 5 x 10.
C. TKEs: 3 x 20.
D. Hanging Leg Raise: 5 x 10.
E. Calf Raise: 5 x 10.
Avg 126 Max 172.
Sunday.
A. Face Pulls: 4 x 10.
B. Dips: 45kg x 2, 15kg x 10.
C. Low Incline DB BP: 30kg DBs x 8, 8, 12.
D. BOR: 60kg x 3 x 12.
E. EZ Bar Curl: Bar+25kg x 5 x 10.
Tuesday.
A. RDL: 60kg x 2 x 5, 65kg x 3 x 10.
B. Bulgarians: w/ 30kg in DBs x 2 x 5 .
C. Hipthruster machine: 3 x 10.
D. Hanging Leg Raise: 5 x 10.
E. Calf Raise: 5 x 10.
Jay good couple of sessions…do you prefer RDL over DL?
I’m gradually re-exposing myself to hinging after blowing my lower back out (again) recently and RDLs are probably a more sensible idea than conventional Deadlifts right now.
The programme I’m on has a lot of high reps so they make more sense for that reason too. Who the fuck wants to pull conventional for multiple sets of ten??
To be honest, I reckon RDLs are a better movement for the majority of people, unless I plan on competing again soon I will probably stick with mostly Romanians for a while
Thursday.
A. Face Pulls: 5 x 10.
B. Paused CGBP (feet up): 50kg x 5, 60kg x 3, 70kg x 1, 75kg x 12.
C. DB Row: 42.5kg x 5 x 5 e/s (no rest).
D1. Lateral Raise x 20/15/10
D2. DB Shrug x 20/15/10
D3. Hammer Curl x 20/15/10
Avg 132 Max 166.
Poor sleep two nights in a row so in and out today.
Saturday.
(Extensive warm-up)
A. Paused Squat: 60kg x 5, 75kg x 3, 85kg x 1, 90kg x 12.
B. KB Swing: 5 x 10 @ 24kg.
C1. Hanging Leg Raise: 5 x 10
C2. Calf Raise: 5 x 10
C3. Double TKEs: 3 x 20
Avg 144 Max 189
Poor sleep again and pausing the squats made everything very hard work
Tuesday.
A1. Face pulls: 2 x 15
A2. Band pull apart: 2 x 10
A3. Band stiffarm pulldown: 2 x 10
B. Dips: 1 @ 50kg, 8 @ 20kg.
C. Low Incline BP: 32.5kg DBs x 8, 8, 12.
D. Chest supported DB Row: 17.5kg x 3 x 12.
E. EZ Bar Curl: Bar+ 40kg x 5 x 5.
Wednesday.
RDLs: 5@40kg, 3@60kg, 1@70kg, 12@75kg.
And deloading the rest of the week
Tuesday. Cycle 1 Part 2.
A1. Face pulls: 2 x 15
A2. Band pull apart: 2 x 10
A3. Band stiffarm pulldown: 2 x 10.
B. Paused CGBP (feet up): 65kg x 8,8,8,8,10.
C1. Pulldown x 3 x 8
C2. Cable Row x 3 x 8
D1. Lateral Raise: 3 x 12 @ 12.5kg
D2. DB Shrug: 3 x 15 @ 45kg
D3. Hammer Curl: 3 x 20 @ 12.5kg
Thursday.
A. Squat (top set paused): 85kg x 8,8,8,8,10.
B. KB Swing: 24kg x 4 x 12.
C1. Hanging Leg Raise: 4 x 12
C2. Calf Raise: 4 x 12
D. TKEs: 3 x 20.
Horrible session. Pre-breakfast squats not a good idea.
Avg 121 Max 174
Saturday.
A1. Face pulls: 1 x 15
A2. Band pull apart: 1 x 10
A3. Band stiffarm pulldown: 1 x 10
B. Dips: 2 x 5 @ BW, 2 x 5 @ 20kg.
C. Low Cable Row: 2 x 15.
D. Low Incline DB BP: 25kg DBs x 2 x 10.
E. EZ bar curl: bar+20kg x 2 x 15.
Very fast, very light pump session
Tuesday.
A. RDL: 70kg x 8,8,8,8,10.
B. Bulgarians: w/ 35kg in DBs x 2 x 5.
C. Hipthruster machine: 3 x 10.
D1. Calf Raise: 5 x 12
D2. Leg drops: 4 x 10
Thursday.
A. Paused CGBP, feet up: 60kg x 3, 70kg x 3, 75kg x 3 x 8.
B. DB Row: 40kg x 2 x 10.
C. Cable row: 3 x 12.
D1. Hammer Curl: 17.5kg DBs x 3 x 15
D2. DB shrug: 45kg DBs x 2 x 20
D3. Lateral Raise: 15kg DBs x 2 x 8
Saturday.
A. Squat: 80kg x 3, 90kg x 3, 95kg x 3 x 8 (all beltless, last set paused).
B. KB Swing: 25kg x 4 x 12.
C1. Calf Raise: 4 x 12
C2. Russian Twist: 3 x 10/10.
D. Double TKE: 3 x 25
Avg 123 Max 179
Squats were tough, not heavy but just not used to the volume. Pausing the last set resulted in a good RPE 10
Wednesday.
A. Chest Supported DB row: 18kg DBs x 5 x 10.
B. Dips: BW x 2 x 5, 15kg x 3, 25kg x 5, BW x 10.
C. BB Row: 50kg x 10, 60kg x 10, 70kg x 10.
D. Low Incline DB BP: 34kg DBs x 5, 5, 10.
E. Seated DB Curl: 18 kg DBs x 50 reps total.
F1. Hanging Leg Raise: 3 x 12
F2. Face Pulls: 3 x 12.