Mini workout
Pushups x bw x 22,13,10,7 for a grand total of 52
Band pull aparts x 1 yellow band x 70
Band leg curls x 1 yellow band x 70
Not pushing anything of course
2 Likes
REPETITION EFFORT UPPER (Cycle 14 Week 1)
Leg raises x bw x 25
Band pull aparts x 60
Cable pushdowns x 10 kg x 50 Cause there was no time.I forgot they had crossfit class and there was only one regular bar left
Ohp
20 kg x 10
30 kg x 5
40 kg x 1
45 kg / 99 lbsx 17 1 rep pr.Iāll take it
45 kg / 99 lbsx 4
30 kg / 66 lbs x 10 x 2
Overhead cable rope extensions
10 kg / 22 lbs x 20,12,10
5 kg / 11 lbs x 12,10 Triceps were too pumped to even extend them
Kroc rows
10 kg x 10
20 kg x 6
30 kg x 3
40 kg /88 lbs x 35 Actually 90 lbs cause they havenāt added the handle weight
This was amazing.I literally went for it hoping Iād get up to 10.At 20 I thought āāshit I might have a chanceāā.At 30 I was like ''Iām doing it Iām doing it
@MarkKO I managed to beat the pr you have on video,although you can smash this now given the 110 lbs x 25
Pulldown station forearm curls
20 kg / 44 lbs x 20 x 2
10 kg / 22 lbs x 20 x 4
Reverse barbell curls
Small bar x 20 x 3
Neck curls
Bw x 20
10 kg x 10
20 kg / 44 lbs x 30,20,10
10 kg / 22 lbs x 25 x 2
Band facepulls
Band x 12 x 3
2 Likes
Hereās a video of me playing with my dog from a few weeks back I found.I love how she jumps to catch me at the end lol
2 Likes
Nice! Iāll have to have a go at the 90 lbs at some point. Right now Iām at 120x25, eyeing 150x30 at some point in the future.
1 Like
Went to the gym,realized I forgot the clothes home,went back home,took the clothes,went back to the gym
REPETITION EFFORT LOWER (Cycle 14 Week 1)
Leg raises
Bw x 12 x 3
3 cycles of:
Band leg curls x 25
Reverse hypers x bw x 25
Front squats
20 kg x 10
40 kg x 5
62.5 kg x 12,10 Lower back was dead from yesterday.That wonāt be the case in the future cause Iāll have a day off between the 2 workouts
50 kg x 11,7
Rdls
50 kg x 20,15,15 Iāll put hypers in here.Rdls are an overkill
Leg extensions
40 kg x 20 x 5
25 kg x 20 x 2
Barbell shrugs
20 kg x 20
60 kg x 20 x 6
Hypers parallel to the floor
Bw x 20 x 3
Some ab stuff and that was all
2 Likes
Mini workout
Push ups x 23,13,8,7 total 51
Band pull aparts x 1 yellow band x 70,40 total 110
Band leg curls x 1 yellow band x 80,50 total 130
2 Likes
MAX EFFORT UPPER (Cycle 14 Week 2)
Leg raises
Bw x 20 x 3
3 cycles of:
Cable pushdowns x 15 kg x 30
Band pull aparts x 25
Z press
20 kg x 10
30 kg x 5
40 kg x 1
50 kg x 1
60 kg x 1
67.5 kg / 148.5 lbs x 1 Flew up until above my head,then became slow,but it makes sense cause since I am on my ass I donāt have a stable base to push my head through from.Also pr
Close grip z press
50 kg / 110 lbs x 3 x 3 every rep paused on my chest
Ez bar overhead extensions
Going as low as possible while keeping elbows as high as possible
10 kg x 10
30 kg x 6
35 kg / 77 lbs x 6
40 kg / 88 lbs x 6 The punp after heavy overhead extensions feels like an orgasm for triceps.Itās really amazing
Wide barbell row
20 kg x 20
60 kg x 6
80 kg x 5
100 kg / 220 lbs x 3
110 kg / 242 lbs x 5
Reverse barbell curls
20 kg x 10
40 kg / 88 lbs x 6 x 3
Forearm cable curls ss facepulls
10 kg x 20 ss band x 20
25 kg / 55 lbs x 20 or so ss band x 15-20 x 5 sets
Neck curls
Bw x 20
20 kg x ?
40 kg / 88 lbs x 8 FELT HEAVY AF dropset to 20 kg / 44 lbs x 15 dropset to bw x 70 reps
3 Likes
Mini workout
Push ups x 25,13,6,5,5 total 55
Band pull aparts x 1 yellow band x 70,40,20 total 130
Band leg curls x 1 yellow band x 110,50 total 160
1 Like
MAX EFFORT LOWER (Cycle 14 Week 2)
Leg raises
Bw x 30 x 2
3 cycles of:
Band leg curls x 25
Reverse hypers x bw x 25
Paused front squat
20 kg x 8
40 kg x 3
60 kg x 1
80 kg x 1
100 kg x 1
110 kg x 1
112.5 kg x 1 Did a great job keeping form in check
80 kg x 5 x 2
Low block pulls
60 kg x 2
100 kg x 1
140 kg x 1
180 kg x 1
190 kg x 0 Too fried to move anything significant.Also,what a weird pulling possition
Ghr
Bw x 8 x 3
Barbell shrugs
20 kg x 20
60 kg x 5
100 kg x 5
140 kg x 5
180 kg x 5
200 kg x 5 ish cause the bar was slipping out of my hands
Ab band pulldowns
2 bands x 100 reps
Band side bends
2 bands doubled x 20 x 2
2 Likes
REPETITION EFFORT UPPER (Cycle 14 Week 2)
Today I felt like shit,so I decided to go in,train by feel and not track anything
Btw,what do you know,a 50 kg x 16 ohp pr.Guess today isnāt so bad after all
2 Likes
Within reason, how you feel going in doesnāt mean much compared to how you feel just before your top set.
1 Like
Totally agreed
As long as you are able to get past the mental barrier that youāre setās gonna suck,you can probably do just fine
Acutally some of my best sets are in days that I feel shit.The fear of not doing well drives me to really push it as hard as I can.Although to be honest looking at it again I might could have done 1-2 more reps
1 Like
REPETITION EFFORT UPPER (Cycle 14 Week 2)
Leg raises
Bw x 20 x 2
2 cycles of:
Band leg curls x 25
Reverse hypers x bw x 25
Front squats
20 kg x 8
60 kg x 3
80 kg / 176 lbs x 10
60 kg / 132 lbs x 10,5,6,4 I have a bit of a butt wink which makes my lower back fatigue pretty fast.Still plan is to push one set really hard,then drop back and get some extra volume in.Work capacity will probably come along and Iāll do more and more sets on the 10-20 rep range
Hypers parallel to the floor
Bw x 15
5 kg / 11 lbs x 15 x 6
Leg extensions
30 kg / 66 lbs x 20 x 8
Barbell shrugs
20 kg x 20
60 kg x 10
120 kg / 264 lbs x 20 x 4
Band standing ab pulldowns
2 bands x 30 x 3
Side dumbbell bends
14 kg / 30 lbs x 25 x 3
Hereās a few stuff I wanna try on the future
This looks like a hamstring killer.Also itāll probably have some good carryover since itās still a squat
https://www.instagram.com/p/BN5TLZzgJex/
I plan on trying this in plae of hypers after 2-3 months,if I can handle it
https://www.instagram.com/p/BQEkDDoAfGy/
Just remember hypers are therapeutic as well, letting your spine decompress a bit. Neither of those do that at all.
1 Like
Thatās a huge point you made there.Iād probably be better off doing rack pulls for such volume that thereās a bit of space for some hypers
1 Like
Exactly.
1 Like
Mini workout
Push ups x 25,12,7,7,5 total 56
Band pull aparts x 1 yellow band x 60,50,30 total 140
Band leg curls x 1 yellow band x 80,50,30 total 160
1 Like
Due to university exams I was tired af last week,so I deloaded 1 week earlier.Now that the exams are over I can get back to lifting heavy stuff
MAX EFFORT UPPER (Cycle 15 Week 1)
Leg raises
Bw x 20 x 2
2 cycles of:
Cable pushdowns x 20 kg x 25
Band pullaparts x 25
Push press
Iāll experiment with max effort push presses with a variety of band tensions on max effort days and high volume ohp on volume days.I think it will work perfectly,sinceI am strong of the chest and weak after the forehead
20 kg x 10
20 kg + blue bands (3) x 5
40 kg + blue bands (3) x 1
50 kg + blue bands (3) x 1
60 kg + blue bands (3) x 1
65 kg / 143 lbs + blue bands (3) x 1
70 kg / 154 lbs + blue bands (3) x 1
Band dropset
70 kg / 154 lbs x 3
Z pin press (7)
40 kg x 3
52.5 kg /115 lbs x 3 x 3
Overhead straight barbell extension
Kinda like an extension-press combo.Felt amazing
20 kg x 10
40 kg / 88 lbs x 6
50 kg / 110 lbs x 4 Last rep was sloopy.Iāll stay around 40-45 kg for the time being
Barbell row
20 kg x 20
60 kg x 5
100 kg x 3
110 kg / 242 lbs x 10 Pretty happy with that one.Iād like to get 120 kg x 10 over the next 4 months
Hammer curls
10 kg x 6
16 kg / 33 lbs x 8 x 3
Forearm curls
20 kg x 30,30,22,18
Rear delt swing dropset
6 kg x ?
10 kg / 22 lbs x 17 or something swinging,dropped to 3 kg / 7 lbs x 20 rested a few seconds and did a few more.It felt amazing and the pump was insane.Iāll keep it for a few months and see what it does for my rear delts
Neck curls
Bw x 20
15 kg x 10
30 kg / 66 lbs x 10
15 kg / 33 lbs x 20 x 2
1 Like
Mini workout
Push ups x 26,12,10 total 53
Facepulls x 1 yellow band x 50,50 total 100
Band leg curls x 1 yellow band x 110
1 Like
MAX EFFORT LOWER (Cycle 15 Week 1)
Leg raises
Bw x 21 x 2
2 cycles of:
Reverse hypers x bw x 25
Leg curls x 20 kg x 25
Front squat
20 kg x 8 or 10
20 kg + 1 band per side x 5
60 kg + 1 band per side x 1
80 kg + 1 band per side x 1
100 kg + 1 band per side x 1
115 kg / 253 lbs + 1 band per side x 1 I really had to calm, myself and walk away with the 2.5 kg pr
Also Iām a fkn idiot that forgot to do the 3x3 volume work
Could have done a better job keeping my elbows high
Deadlift
60 kg x ?
60 kg + 2 yellow bands x ?
100 kg + 2 yellow bands x 1
140 kg + 2 yellow bands x 1
160 kg / 350 lbs + 2 yellow bands x 0,0
160 kg + 2 yellow bands x 0 cause I had 10 kg more per side,0 cause I said fuck you and pulled again without checking
160 kg + 2 yellow bands x 0 All reps(with the right weight) flew to the top and I just couldnāt lock them out.Also my mind was so not there that not once did I thought of dropping back to 150 kg
Ghr
Bw x 6
5 kg x 5
10 kg / 22 lbs x 5 x 2
Barbell shrugs
Up to 180 kg / 396 lbs x 11
Some ab stuff
1 Like