Saturday (deload).
A. Front-loaded BB sissy squat: 20, 30, 40, 50kg x 5.
B. SSB Good Morning: 25kg x 3 x 5.
C. Abmat sit ups: 2 x 10
D. Calf Raise x 50
Monday (Cycle 1 Part 3).
A. Paused CGBP: 75kg x 5 x 3, 1 x 6.
B. Pendlay Row: 60kg x 5 x 5, 70kg x 10.
C. Machine Pulldown: 2 x 10.
D. DB Shrug: 50kg DBs x 3 x 20.
E1. Pushdown: 4 x 12
E2. Lateral Raise: 15kg DBs x 3 x 10
F. Hammer Curl w/ 20kg DBs x 70 reps.
Wednesday.
A. Squat: 20kg x 5, 60kg x 5, 85kg x 3, 95kg x 3, 105kg x 3, 105kg x 6.
B. Walkouts @ 130% of work weight: 5 x 5-10 seconds.
C. Front Squat: 60kg x 1, 70kg x 1, 80kg x 1, 90kg x 1 (all beltless).
D1. Incline leg drops: 3 x 20
D2. Banded leg curl: 3 x 15
D3. Calf Raise x 100
Avg 119 Max 168
Saturday.
A. Low Incline DB BP: 20, 24, 28, 32kg x 10.
B. P/L Pulldown: 3 x 20.
C. Dips: 2 x 10.
D. Clean: 40kg x 2 x 3, 50kg x 2 x 3, 60kg x 3.
E. EZ bar curl: 7 x 5, 1 x 20
Week+ off due to illness
Wednesday.
A. RDL: 60kg x 5, 100kg x 3, 125kg x 2 x 2, 125kg x 6.
B. Shrug: 150kg x 3 x 6.
C1. Split squat: BW x 5, 20kg x 5, 30kg x 5
C2. Good morning: 60kg x 3 x 5
D. BB Hipthruster: 60kg x 3 x 5.
E. GHR Good Morning: 15kg plate x 3 x 10.
F. Landmine russian twist: bar+10kg x 3 x 5.
G. Calf Raise x 80.
Friday.
A. Paused CGBP, feet up: 60kg x 5, 70kg x 3, 80kg x 1, 85kg x 1, 90kg x 3.
B. BB Row: 60, 65, 70, 75, 80kg x 6.
C1. Chest Supported DB row: 22kg DBs x 3 x 10
C2. Lateral Raise: 14kg DBs x 3 x 10.
D. Hammer Curl drop sets: 1 x 5/5/5, 1 x 6/6/6, 1 x 7/7/7.
E1. Pushdown: 4 x 10
E2. Cable Curl: 3 x 10
Sunday.
A. Squats: a clusterfuck.
B. Front Squat: 1@60kg, 1@70kg, 1@80kg, 1@90kg.
C1. KB Swing: 30kg KB x 3 x 10
C2. Ab wheel x 4 sets
D. Calf Raise: 5 x 5
The worst training session in many years. Maybe ever.
Missed a squat with a weight I would expect to get 8+ reps out of.
Knew going in I wasn’t feeling it and should have had the good sense to walk away when the early warm-ups felt ridiculously heavy. Ah well. One of those days
Tuesday.
A. Low-incline DB BP: 24, 32, 38kg x 6, 32kg x 10.
B. Dips: BW x 5, 15kg x 2 x 5.
C. P/L tbar row: 50kg x 20, 60kg x 15, 70kg x 12, 80kg x 10.
D. DB Shrug: 40kg x 3 x 20.
E. EZ bar curl: 6 x 5, 1 x 10, 1 x 20
Avg 126 Max 166.
Mystery solved re. poor performance on Saturday’s squats (minor tear in right hipflexor from a previous session).
Friday.
A. RDL: up to 135kg x 6.
B. BB Shrug: 140kg x 2 x 8.
C. SSB Good Morning: 40kg x 3, 60kg x 3, 70kg x 3.
D. Hipthruster machine: 2 x 10.
E. Thoracic extension with SSB: 3 x 10
F. Calf Raise: 8 x 10
Avg 106 Max 153
Hip felt ok but avoided any single-leg stuff
Sunday.
A. Face Pulls: 4 x 10.
B. Feet-up paused CGBP: 60kg x 3 x 8
C. Pulldown: 3 x 10.
D1. Pushdown: 2 x 10
D2. Hammer curl: 2 x 10
Tuesday.
A. Squat: 60kg x 5, 80kg x 3, 100kg x 1, 110kg x 1, 115kg x 2 x 1.
B. Front Squat: 60kg x 3, 70kg x 2, 80kg x 1, 90kg x 1, 95kg x 1.
C. Walkouts: 3 @ 150kg.
D. Leg Press: 80kg x 8, 110kg x 8, 130kg x 8.
E1. KB Swing: 30kg x 3 x 10
E2. Ab wheel x 3 sets
F. Calf Raise: 5, 4, 3, 3, 3, 2, 1, 1, 1, 1
Kept squats light and non-grindy.
Avg 120 Max 165
Thursday.
A. Low Incline DB BP (feet up): 20kg x 10, 32.5kg x 2 x 10.
B1. Chest supported DB Row: 17.5kg DBs x 5 x 10
B2. Banded tricep kickback: 4 x 12
C. Lateral Raise w/ 10kg DBs: 4 x 8.
D. DB Curl: 7.5kg, 10kg, 12.5kg, 15kg, 17.5kg, 20kg x 8.
Saturday.
(S/L RDLs to warm up)
A. RDL: 60kg x 5, 100kg x 5, 120kg x 3, 135kg x 3, 150kg x 3.
B. BB Shrug: 150kg x 3 x 10.
C. BB Hipthruster: 60kg x 10, 100kg x 10.
D. Light Bulgarian S/S
E. Russian twist: 20kg plate x 3 x 6/6
Tuesday.
A. CGBP w/feet in air (21X0): 50kg x 4, 70kg x 3, 80kg x 2, 90kg x 1, 70kg x 8.
B. Pendlay Row: 60kg x 4 x 8.
C. H P Clean: 20, 30, 40, 50, 60kg x 3.
D. EZ bar curl x 80
Bench was ridiculously easy considering it was tempo’d, close gripped, paused and feet in the air. 90 was a very easy single , maybe 8.5rpe, considering I’m feeling like shit atm
Saturday.
A. Squats (41X0): 20,40,60,80,100kg x 3.
B. Leg Press: 50, 100, 120, 140kg x 8.
C. KB Swing: 30kg x 5 x 10.
D. Weighted ab machine: 3 x 10.
E. S/L calf raise: 7 x 6.
Avg 129 Max 168
Tuesday.
A. Bench Press (regular): up to 100kg x 1, 85kg x 5.
B. BB Row: 60, 70, 75, 80kg x 5, 85kg x 10.
C1. DB Shrug: 50kg x 3 x 20
C2. Rolling extensions: 20kg DBs x 3 x 8
D1. Seated DB laterals: 10kg DBs x 6 x 5, 1 x 10
D2. Curl x 4/hammer curl x 4: 7 sets from 10kg to 20kg DBs
Thursday.
A. Deadlift: 60kg x 3, 100kg x 3, 120kg x 3, 140kg x 3, 160kg x 3.
B. SSB Good Morning: 20kg x 5, 40kg x 5, 50kg x 5, 60kg x 10.
C. C/L Bulgarians: 10kg, 15kg, 20kg DB x 5/5.
D. BB Hipthruster: 60, 80, 100kg x 10.
E. Calf raises.
F. Ab wheel: 6 x 5.
Avg 129 Max 165
Tuesday.
A. Squat: 20, 40, 60, 80, 100kg x 3.
B. Press: 20, 30, 40, 50kg x 5.
C. Erg sprints: 4 x 100m.
D. Neutral grip chins ladder: 1/2/3/4/5
First time going overhead in a very long time, will have to see if my shoulder was able to take it
Strong work JRoc
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