07.09.2015
High bar squat
60kg - 140kg warmup
170kg x 6
175kg x 3 sets of 6
Pause squat no belt(instead of pausing at the bottom I did it during my sticking point on the way up)
140kg x 6
140kg x 6
130kg x 6 (These are brutal lol)
Did a few hip thrusts up to like 110-120kg and some abdominal work.
08.09.2015
10 min warmup
Bench press
warmups from 60kg - 100kg
110kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 4 (just missed the 5th)
3 sets of incline db flyes with 12.5kg
Seated shoulder DB press
17.5kg x 10
32.5kg x 8
32.5kg x 8
32.5kg x 7
2 sets of face pulls
Deadstop DB rows
32.5kg x 13
32.5kg x 13
32.5kg x 14
4 sets of hanging leg raises
10 minutes of sprints on the bike (20 seconds sprint/40 second slow pace)
09.09.2015
1.5 hours of deadlifting lol, mainly tried to focus on perfecting my form as I still have a bit of rounding in my lumbar (much less the before though). I think it might have something to do with my hip flexors/hamstrings etc being tight as I can maintain proper form from mid shin up but at the bottom I seem to be too inflexible to get in the right position.
High bar squat (belt)
warmup 60kg - 180kg
200kg x 4 reps (maybe could have gotten another rep but form started to break down)
Pause mid lift squat
140kg x 5
150kg x 5
150kg x 5
Glute ham raises
3 sets of 8
Would have done multiple sets of squats but the 200kg for 4 drained me too much.
19.09.2015
Right shoulder and trap were really tight so did like 45ish minutes of band stuff and stretching before I started my working sets on bench.
Pause bench
100kg x 9
100kg x 8
100kg x 8
DB shoulder press
30kg x 12
30kg x 12
30kg x 12
Then did some back work and more shoulder stretches with bands.
Got a couple rep PR’s recently, most notable are 200kg squat for 4 reps (could have gotten 5 but would have broken form), 190kg squat for 7 reps (missed 8th), 120kg pause bench for 4 reps (missed 5th, should have gotten 5-6 reps no idea what happened that day). Just paid for 12 weeks of online coaching with Pete Rubish so we’ll see how that goes.
Another rep pr yesterday, standing strict press 65kg for 13 reps
30.09.2015
warmup 5 min
Pause bench press
60kg - 100kg warmup
105kg for 4 sets of 2 (very easy)
DB Bench press (touch & go)
50kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
Scapular retraction on lat pull down 4 sets
Reverse fly machine 4 sets of 12 reps
EZ bar curls (think it was 55kg) 4 sets of 8
01.10.2015
Did cable crunches + Russian twists/ some bottoms up presses with 20kg kettlebell + some shoulder rehab work + 20 minutes slow pace cardio.
03.10.2015 (went to a pretty hardcore strongman/powerlifting gym instead of my normal gym)
High bar squat
170kg for 3 sets of 5 reps
170kg x 10 reps (think I could have grinded another 1-2 out but felt like I was going to puke)
Paused my session to train with one of the strongman and have him coach my deadlift a bit.
Went up to a 250kg deadlift with fairly good form and slight hitch at the top. Need to work on my hip mobility and lockout strength.
Snatch grip deadlift for 4 sets of 3 on 140kg
Leg press worked up to 320kg for 8 reps with a pause at the bottom.
Was absolutely dead after this session lol
05.10.2015
Some light bench up to a couple sets of 110kg for 2 pause reps
4 sets of 3 on 65kg strict overhead press
Than on my rep out set hit 15 reps which is a pretty big PR. Reckon i have 100kg strict overhead in the tank now.
Than some shoulder stability shit with 70kg planks and bike sprints to finish.
Felt really angry today for some reason… at least i channeled it into some gains lol.
06.10.2015
Deadlift
192.5kg for 4 sets of 3 reps
192.5kg for 5 reps on last set
Form has improved a ton after working on back tightness and hip mobility, back is pretty straight now even on the really hard reps. just need to focus on keeping my hips a bit lower to help with lockout strength
Reverse Lunges 70kg for 4 sets of 5
Natural glute ham raise 4 sets of 6
couple sets of side bends with a 40kg DB for 8 reps
10ish minutes on the stair master to cool down.
Definitely think I have a 260kg deadlift this year once I nail down the final aspects of the new technique. Squat also feels a lot better after working on hip mobility so expecting some PR’s this Saturday.
07.10.2015
Light pause bench
warmup 60kg-100kg
110kg for 2 sets of 2
DB touch and go bench press
50kg for 4 sets of 7
Scapular retractions on lat pulldown (these are hard as fuck)
4 sets of 15
reverse pec fly machine
4 sets of 15
EZ bar curls (kept it strict through the majority of reps/sets)
52.5kg for 4 sets of 10
08.10.2015
Bunch of mobility work with bands for my shoulders and hips.
Kettlebell bottoms up press up to 24kg for a set of 2 on each arm
probably like 8 sets of light flyes (10kg-15kg) to stretch out my anterior delt on the right side, shit has gotten tight recently.
like 30 minutes working on my internal rotation on the right side
little bit of scapula retraction and some bike intervals to finish.
10.10.2015
Didn’t feel that great when I got in the gym.
High bar squat
warmup 60kg - 140kg
180kg for 3 sets of 5 (almost failed 3rd set lol)
Mate put on some heavy metal on the speakers which got me a bit psyched up
180kg x 10 reps (maybe had 1 more in the tank but felt like I was gonna fall over LOL)
Leg press (2 sec pause at the bottom)
up to 330kg for a set of 8
was meant to do some snatch grip deadlift but everything was fried lol think I only did 1 set on 150kg.
12.10.2015
Pause bench press
115kg x 2 sets of 2
Standing Military press
75 kg x 4 sets of 4
75 kg x 8 (just missed the lockout on 9)
some shrugs, face pulls and reverse curls to finish
13.10.2015
For some reason my lower back and legs were sore as F*CK today lol
some hip mobility with bands
Conventional deadlift
warmup 60kg - 180kg
192.5 kg x 4 sets of 4
Reverse lunges
80kg x 6
85kg x 6
85kg x 6
Natural Glute-Ham Raise
4 sets of 7
Some planks up to 80kg for 40ish seconds
Some more hip mobility work
14.10.2015
Pause bench
110kg x 4 sets of 2
110kg x 6 reps
DB bench press
45kg for 4 sets of 9
Scapular depressions on lat pulldown - 5 sets of 15 reps
reverse pec fly - 4 sets of 12
EZ-bar curls - 42.5kg x 5 sets of 12
17.10.2015
High bar squat
warmup - 60kg to 140kg
185kg for 4 sets of 3
185kg x 11 reps (big PR right there, I’ve got high hopes form my squat when I max out at the end of this year)
Snatch grip deadlift (no belt)
150kg x 4 sets of 4
Leg press (pause at the bottom, legs were fucked at this point)
280kg for 4 sets of 10
19.10.2015
Pause Bench press
warmup 60kg-100kg
117.5kg for 2 sets of 2 (pretty easy)
Strict standing overhead press
60kg x 5
77.5kg x 4 sets of 5
77.5kg x 9 reps (2.5kg/1 rep more than last week, pretty happy)
30 degree bench shrugs x 4 sets of 12
face pulls x 4 sets of 12
reverse curls x 5 sets of 15
Eating like crazy atm, training twice a day 6 times a week with my morning session being mobility/stability based to manage and prevent injuries.
20.10.2015
Some hip mobility with bands for 5-10min
Deadlifts
warmup 60kg-180kg
190kg for 3 sets of 5
190kg x 6
form is much better now just need to work on pulling my chest up a bit more in the setup and keeping my head a bit more neutral.
Reverse lunges
90kg for 3 sets of 6
Natural glute ham raises (very slow on the way down)
5 sets of 3
Like 10 minutes of bike sprints to finish. Need to start hammering my core again with planks.