Might play around with grip width, I feel really strong doing rdls with a wider grip, might try it on conventional, as I’d get some more leg drive from having to get a bit lower. I’ve also noticed from watching some coaching type vids, that my stance is quite wide, but I just don’t feel right with feet closer.
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C
10 mins treadmill
Bench ss Tbar row 40kg
40kg x 5/8
60kg x 5/8
60kg x 5/8
65kg x 5/8
75kg x 3/8
82.5kg x 3/8
Db shoulder press ss ng pull ups
24kg x 8/6
24kg x 8/6
26kg x 5/5
Db flys ss rear delt fly machine
16kg x 10/ 40kg x 10
16kg x 10/45kg x 10
16kg x 12/50kg x 10
Chins +10kg
2,2,1,1 slow negatives.
Dips ss curl 20kg
+10kg x 10/20
+15kg x 10/10
+15kg x 5/10
20mins treadmill
Foam rolling, cable crunches, Db side bends.
20mins treadmill
Ab wheel.
Hurt back a bit a work yesterday whilst climbing onto a chest high wall. Hurts around hip and buttock area. Might have to skip leg day tomorrow, probably due a deload anyway, so may do a push then pull upper body workout with some light weight high reps.
Back felt OK this morning so did legs
D
10 mins treadmill foam rolling streatching
Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3
112.5kg x 2
120kg x 2
130kg x 1
Rdl
60kg x 10
100kg x 10
140kg x 8
160kg x 8
Glute drive
80kg x 10
120kg x 8
160kg x 8
Standing calf raises
120kg x 20
160kg x 20
200kg x 16
200kg x 12
200kg x 10
200kg x 10
5 mins treadmill
Decided to have a deload week.
Ohp
30kg x 20
35kg x 10
40kg x 8
45kg x 6
Lat pull downs
20,10,8,6 weight went up each set
Incline db press
20kg x 20
22kg x 10
24kg x 8
26kg x 6
Cable row close grip
20, 10, 8, 6
Weight up each set
Bnp
20kg 2 x20 ss 10kg front plate raise x 20
Dips bw ss 20kg Ez bar curls
20/15
12/10
Lower Deload
10 mins treadmill
Deadlift
60kg x 20
100kg x 10
140kg x 6
180kg x 2
180kg x 2
Hack squat
40kg x 20
80kg x 10
120kg x 8
Lying hamstring curl x 20
Seated quad extension x 20
Standing calf raises
120kg 2 x 20
10 mins treadmill
20mins treadmill
Ab wheel, cable crunches
25mins treadmill
Side bends, decline situps
Upper deload
10mins treadmill
Bench ss Tbar row 40kg
40kg x 10/10
60kg x 10/10
70kg x 8/10
80kg x 4/10
90kg x 2/10
Bnp ss pull down bn
15kg x 20/12
17.5kg x 12/10
25kg x 10/10
Incline db fly ss Db Lateral raises 8kg
14kg x 20/ 10
16kg x 12/ 10
16kg x 12/ 10
Ng pullups ss dips
10/10
3/10
Ez bar curl 20kg ss cable Tri extension.
20/20
10/20
10mins treadmill
D
10 mins treadmill foam rolling stretching
Squat
60kg x 5 (5sec pause at bottom)
70kg x 10
80kg x 8
90kg x 6
100kg x 4
110kg x 4
120kg x 3
130kg x 2
100kg x 10
Rdl
60kg x 10
100kg x 10
140kg x 10
160kg x 6
Glute drive
120kg x 12
160kg x 8
180kg x 8
Standing Calf raises
120kg x 20
160kg x 20
200kg x 10
200kg x 10
240kg x 10
Nice work, getting close to that 140+ squat
Thanks, felt good today, getting used to belt on 120kg + sets. Not going to try 140 or over til I can get 130 for 5.
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@simo74, I’m going to buy my own belt soon, do I remember correctly, you got a titan leaver belt?
My belt is a titan but it’s a single prong.
I think single prong is what I’ll go for, do you wear it differently for deadlifting to Squat? I haven’t started wearing a belt for deads yet, but imagine a lever wouldn’t be Ideal if you have it in a different position.
Changed up programme to a more hypertrophy one. First session today.
Push A
10mins treadmill
Db shoulder press
16kg x 10
18kg x 6
20kg x 4
20kg x 10
Work sets: 90 secs rest
22kg x 8
22kg x 8
22kg x 8 - stay 22kg 3x10
Db Lateral raises
8kg x 12
8kg x 12
10kg x 10
10kg x 8 - next 10kg 3 x10
Db bench
22kg x 10
24kg x 10
26kg x 10
26kg x 10
28kg x 10
30kg x 5 - next 28kg 3 x10
Cable fly
10kg x 10
10kg x 10
12.5kg x 10
10kg x 10 - next 12.5kg 3 x 8
Dips
Bw x 20
+20kg x 4
+20kg x 4
+20kg x 4
+20kg x 4
+20kg x 4 then 4bw- next 20kg 4x5
Triceps cable ex
20kg x 38
25kg x 20
30kg x 14
I wear it the same for both squat and deads and don’t use it on bench (at rhe moment) so I could use a lever.
A lever belt would be a pain in the butt if you had to change it for each lift. But they do look cool so there is that!!
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Pull A
5mins treadmill
NG pull ups
Bw x 5
Bw x 6
Bw x 5
Bw x 5
Bw x 5
Cable row cg
50kg x 10
65kg x 10
75kg x 10
85kg x 10
85kg x 10
85kg x 10 - next 85kg 3 x12
Straight arm Lat pull downs
30kg x 10
30kg x 10
30kg x 10
30kg x 10- next 30kg 4 x 12
Face pulls
12.5kg x 12
15kg x 12
17.5kg x 12
17.5kg x 12
Single arm high to mid row
12.5kg x 15
17.5kg x 10
17.5kg x 10
17.5kg x 10 - next 17.5kg 4x12
Hammer curl bar
10kg x 20
10kg x 20
10kg x 20 - next 12.5kg 3x20
Preacher curl
20kg x 6
20kg x 8
20kg x 8 - next 20kg 3x8
Legs A
5mins treadmill, foam rolling, stretching.
Deadlift
100kg x 10
140kg x 5
160kg x 3
180kg x 2
195kg x 1 (belt on from here.)
210kg x 1 (pr)
200kg x 1
Hacksquat
80kg x 10
100kg x 10
120kg x 10
140kg x10
Lying leg curls
35kg x 10
42.5kg x 10
50kg x 8
Standing calf raises
140kg x 20
140kg x 20
140kg x 20
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Push B
5mins treadmill
Incline db bench
18kg x 10
22kg x 10
24kg x 10
26kg x 10
28kg x 7
26kg x 8 - 26kg 3x10 next
Fly machine
55kg x 10
65kg x 10
75kg x 10
85kg x 10
95kg x 10
105kg x 6- 95kg 3x10 next
Ohp
20kg x 20
30kg x 10
35kg x 10
35kg x 5
30kg x 10 - 35kg 3x8 next
Cable Lat raise
7.5kg x 8
5kg x 10
5kg x 10
5kg x 10 - next 5kg 3x12
Dips
Bw x 20 wide grip
Bw x 12 narrow grip
Bw x 12 med grip
Shoulder press machine drop set
Chest press machine drop set
Triceps ex
25kg x 12
25kg x 12
25kg x 10
5mins treadmill
Nice deadlift mate. I have really gotta start working again. Bring it on