[quote]raven78 wrote:
[quote]AlbertPuig wrote:
Neck & Abs[/quote]
Can you expand what this entails?
(Nice Bench PR too. My rep numbers are starting to drop on big PR sets…)[/quote]
With Neck & Abs I refer to the following:
Neck: I lay on a bench and put on my head a plate (right now, 10 kg for warm-up and 15kg for work sets) and perform a nod movement.
Abs: A simple ab roller exercise.
I superset both exercises:
Warm-up set with Neck + Abs
1st set Neck AMRP + 2nd Abs
2nd set Neck AMRP + 3rd Abs
Week 17, Day 2 (28-4-14)
Power Clean (3,2,1) 60,67.5,75 kg
Squat: 110kg x 6 (last set)
BBB 5x3 100kg
Neck & Abs
Video on Squat progress (from 110kg 1RM to 110 kg x 6):
Week 17, Day 3 (30-4-14)
Press: 55 kg x 4 (last set)
BBB 5x3 50kg
Dumbbell Bench Press
Dumbbell Rows
Great vids man, keep 'em coming.
I must get around to doing some vid’s on the phone…
[quote]raven78 wrote:
Great vids man, keep 'em coming.
I must get around to doing some vid’s on the phone…[/quote]
I still have to tidy the scenario a little hahaha
Week 17, Day 4 (01-5-14)
Power Clean (3,2,1) 60,67.5,75 kg
Squat: 120kg x 6 (last set)
BBB 5x3 110kg
Neck & Abs
Week 18, Day 1 (04-5-14) 5’s Week
Bench Press: 70 kg x 7 (last set)
BBB 5x3 72.5 kg
Arnold Press 3 sets
Towel Chins 3 sets
Week 18, Day 2 (05-5-14) 5’s Week
Power Clean (3,3,3) 52.5,60,70 kg
Squat: 102.5kg x 10 (last set)
BBB 5x3 105kg
Neck & Abs
Week 18, Day 3 (07-5-14) 5’s Week
Press: 52.5 kg x 5 (last set)
BBB 5x3 52.5kg
Dumbbell Bench Press
Dumbbell Rows
Week 18, Day 4 (08-5-14) 5’s Week
Power Clean (3,3,3) 52.5,60,70 kg
Deadlift: 110kg x 10 (last set)
BBB 5x3 115kg
Neck & Abs
Week 19, Day 1 (11-5-14) 3’s Week
Bench Press: 75 kg x 5 (last set)
BBB 5x3 72.5 kg
Arnold Press 3 sets
Towel Chins 3 sets
I went to the formula 1 grand prix, so I was a little tired. Nevertheless it was a decent sesion.
Week 19, Day 2 (11-5-14) 3’s Week
Power Clean (2,2,2) 57.5,65,72.5 kg
Squat: 110kg x 7 (last set)
BBB 5x3 105kg
Neck & Abs
Week 19, Day 3 (14-5-14) 3’s Week
Press: 55 kg x 4 (last set)
BBB 5x3 52.5kg
Dumbbell Bench Press
Dumbbell Rows
Week 19, Day 4 (15-5-14) 3’s Week
Power Clean (2,2,2) 57.5,65,72.5 kg
Deadlift: 117.5kg x 8 (last set)
BBB 5x3 115kg
Neck & Abs
Week 20, Day 1 (18-5-14) 5/3/1 Week
Bench Press: 80 kg x 4 (last set)
BBB 5x3 72.5 kg
Arnold Press 3 sets
Towel Chins 3 sets
Week 20, Day 2 (19-5-14) 5/3/1 Week
Power Clean (3,2,1) 60,70,77.5 kg
Squat: 115kg x 6 (last set)
BBB 5x3 105kg
Neck & Abs
Week 20, Day 3 (21-5-14) 5/3/1 Week
Press: 57.5 kg x 3 (last set)
BBB 5x3 52.5kg
Dumbbell Bench Press
Dumbbell Rows
Week 20, Day 4 (22-5-14) 5/3/1 Week
Power Clean (3,2,1) 60,70,77.5 kg
Deadlift: 125kg x 5 (last set)
BBB 5x3 115kg
Week 21, Day 1 (25-5-14) Deload Week
Bench Press: 82.5 kg x 1
BBB 3x3 72.5 kg
Tested a max on Pull-ups: 27,5 kg (being conservative)
