Friday.
A. RDL: 80kg x 8, 8, 10.
B. C/lateral DB Bulgarians: 12.5kg, 15kg, 20kg x 5/5.
C. Hipthruster machine: 3 x 10.
D1. Calf Raise: 5 x 12
D2. Leg Drops: 3 x 20
Sunday.
A. Paused CGBP: 50kg x 5, 60kg x 3, 70kg x 2, 75kg x 1, 80kg x 8.
B. DB Row: 40kg x 2 x 10.
C. P/L Pulldown: 2 x 20.
D1. DB Shrug: 50kg x 3 x 10
D2. Lateral Raise: 12kg DBs x 3 x 10
E. EZ bar curl: bar+ 30kg x 50 reps total.
Tuesday: did a 4-mile race on the spur of the moment (like literally 10mins notice).
Did pretty well given I don’t run, and certainly don’t think I have run anywhere in over a year.
33.56
Thursday.
A. Squat: 65kg x 5, 80kg x 3, 95kg x 2, 100kg x 1, 105kg x 8 (all beltless, top set paused).
B. KB swing: 25kg x 4 x 12.
C1. Calf Raise: 4 x 12
C2. Double TKEs: 3 x 30
D. Hanging Leg raise x 15, 15, 20.
Squats were shite. Getting tipped forward. Need to bring up lower/mid back
Avg 135 Max 183
Saturday.
A. Seated DB “power clean”: 10kg DBs x 5 x 8.
B. Dips: BW x 10, 20kg x 5, 32kg x 8, 10kg x 10.
C. Pendlay Row: 50kg x 3 x 10.
D. Low incline DB BP: 20kg x 10, 30kg x 8, 38kg x 5.
E1. Face Pulls: 5 x 15
E2. Pushdown: 5 x 10
F1. Plate Curl: 20kg x 15, 12, 10, 12, 15
F2. Russian Twist: 20kg x 3 x 8/8
Tuesday.
A. RDL: 60kg x 5, 70kg x 3, 80kg x 2, 85kg x 12.
B. Good Morning: 40kg x 3 x 5.
C. C/L DB Bulgarians: w/ 20kg DB x 2 x 5 @50X1 tempo.
D1. Hipthruster machine: 3 x 10
D2. Rolling plank: 3 x 10/10.
E. Calf Raise: 5 x 12.
Avg 128 Max 160
Week off for deload
Monday. Cycle 1 Part 3.
A. Face Pulls: 4 x 12.
B. Paused CGBP (feet up): 70kg x 5 x 5, 1 x 8.
C. DB Row: 50kg x 3 x 5/5.
D1. DB Curl: 24kg DBs x 5 x 5
D2. DB Shrug: 50kg DBs x 8, 5, 5
D3. Lateral Raise: 12kg DBs x 3 x10
Wednesday.
A. Squat: 95kg x 5, 5, 8.
B. KB Swing: 3 x 18 @ 25kg.
C1. Double TKEs: 3 x 25
C2. Russian Twist: 15kg x 3 x 10/10
C3. Calf Raise: 3 x 20.
Avg 122 Max 163
1 Like
Friday.
A. Low Incline DB BP: 14kg, 24kg, 32, 38kg DBs x 8.
B. (Snatch Pull x 5 > SnatchGrip BOR x 15) @ 20kg, 30kg, 35kg, 40kg.
C1. Dips: BW x 2 x 5, 20kg x 5
C2. CSRs: 18kg DBs x 3 x 15
D. EZ bar curl: 13 x 5 (up and down the rack)
Sunday.
A. RDL: 90kg x 5, 5, 5, 10.
B1. Good Morning: 45kg x 3 x 5
B2. Hanging Leg Raise: 3 x 15.
C. Bulgarians: c/l loaded w/ 22kg DB: 2 x 6/6.
D1. Machine hipthruster: 2 x 10
D2. Calf Raise: 2 x 20
Tuesday.
A. Paused CGBP: 80kg x 5, 5, 8.
B. Hang Power Clean: 40kg x 5, 50kg x 4, 60kg x 3, 70kg x 2, 75kg x 1.
C. P/L Pulldown: 3 x 20.
D1. KB Hammer Curl: 12kg KBs x 4 x 10
D2. Lateral Raise: 14kg DBs x 3 x 10
D3. Pushdown: 3 x 20
Avg 131 Max 167
Thursday.
A. Squat: 20kg x 5, 60kg x 5, 80kg x 2, 95kg x 2, 105kg x 5, 105kg x 8.
B1. KB Swing: 30kg x 3 x 10
B2. Russian Twist: 20kg x 3 x 8/8
C1. Double TKEs: 3 x 25
C2. Calf raise x 100 total
Squats weren’t great again. Very little energy today.
Avg 124 Max 181
Saturday.
A. Low incline DB BP: 20kg, 25kg, 30kg, 35kg, 37.5kg x 8.
B. BB Row: 40kg, 50kg, 60kg, 70kg x 10.
C1. Band Pull apart x 100
C2. Empty bar curl x 100
C3. Band pushdown x 100
Monday.
A. RDL: 100kg x 5, 5, 10.
B. BB Shrug: 100kg x 2 x 20.
C. SSB Good Morning: 40kg x 5, 50kg x 2 x 5.
D. Bulgarians (c/l loaded DB): BW x 5, 10kg x 5, 15kg x 5, 20kg x 5.
E. Machine Hipthruster: 2 x 8.
F. Seated Russian Twist: 25kg plate x 3 x 8/8.
G. Calf Raise x 100 reps total.
Avg 128 Max 168
Hottest day in Ireland so far this year and the gym was like a sauna. I nearly slipped off the hipthruster machine I was so sweaty!
Wednesday.
A. Paused CGBP: 50kg x 5, 60kg x 3, 70kg x 2, 75kg x 1, 80kg x 1, 85kg x 5.
B. CSRs: 15kg DBs, 17.5kg DBs, 20kg DBs x 15.
C1. Hammer curl: 5 x 12
C2. Lateral Raise: 3 x 10 @ 12.5kg DBs
D. Hang Power Clean: 40kg x 5, 50kg x 4, 60kg x 3, 70kg x 2, 77.5kg x 1.
E. Dips: 2 x 15.
Friday.
A. Squat: 65kg x 5, 80kg x 3, 95kg x 2, 110kg x 1, 115kg x 6.
B. KB Swing: 3 x 12 @ 30kg.
C1. Donkey Calf Raise x 100
C2. Double TKEs x 100
C3. Hanging Leg Raise x 50
Avg 138 Max 175
Squats a little better today.
Sunday.
A. Low Incline DB BP: 15kg x 10, 24kg x 8, 34kg x 4, 40kg x 8.
B. BB Row: 30kg, 40kg, 50kg, 60kg, 70kg, 80kg x 10.
C1. Dips: 3 x 10
C2. Band Pull Apart x 100
D. Lean-away Lateral Raise: 10kg DBs x 3 x 10.
E. DB Shrug: 50kg DBs x 2 x 20.
F. EZ Bar Curl x 70 @ 20kg+bar
Tuesday.
A. RDL: 60kg x 5, 80kg x 3, 90kg x 2, 100kg x 1, 110kg x 10.
B. BB shrug: 130kg x 3 x 10.
C. SSB Good Morning: 40kg x 8, 50kg x 8, 60kg x 8.
D. Split Squat: BW x 5/5, 20kg x 5/5, 40kg x 5/5.
E1. Frog Bridge: 2 x 50
E2. Reverse crunch: 2 x 50
F. Calf Raise x 100
Avg 127 Max 171
Thursday (deload).
A. Paused CGBP, feet up: 55kg x 3 x 5.
B. Banded BB Row: 40kg + minis x 3 x 12.
C. DB extension x 50 @ 10kg DBs.
D. Lateral Raise x 50 @ 7.5kg DBs.
E. Plate curl x 50 @ 20kg.