Mate that is awesome work. I am feeling a big squat coming up soon. How do you find squat and deadlift in the same session ??
OK at the time and shortens warm up times but Iām not really pushing dl at the moment. Feel pretty beat afterwards.
Yer I deff wouldnāt be pushing it after a squat PR. Do you do them together because thatās the program or itās just where you can fit them in?
Iām not following a programme, Iāve just been doing ppl, having restdays when I feel I need them, and trying to ābeat the log bookā on core lifts. I do Squat and dl on the same day as I feel they take the most to recover from, so doing them together means more recovery time. I may be completely wrong about this but theyāre both going up so Iāll stick with it for now!
5 mins treadmill
Ohp
20kg x 20
30kg x 8
40kg x 5
50kg x 5
60kg x 4
60kg x 3
60kg x 3
60kg x 3
60kg x 3
40kg x 14 + 2 push press
Db Lateral raises
12kg x 12
12kg x 12
12kg x 10 ss Db press x 20
12kg x 10 /10
Dips
20
12
8
6
Face pulls
3 x 20
Cable Lateral raise
1x20
Triceps extensions v handle
3x10
3 Likes
Mate at the end of they day if itās working then keep doing it. In terms of work vs recovery. I tend to look at it based on the work I do in a week rather than one session. For me if I did deadlift after heavy squat it would effect my deadlift. But training fatigued is not a bad thing as long it doesnāt cause an injury. You are going great now so keep at it mate.
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Yeah, what he said
And it is clearly working. Your lower body shit is getting annoyingly good.
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Iām just going to try and maintain Lower body now, just make sure I can comfortably hit 4 and 5 plates. Time to focus on the 2 plate press!
Got a free coaching session from the trainer I know Saturday, so will be getting some pointers.
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5 mins treadmill
Straight arm Lat pulldowns
4 x 10
Lat pulldown
55kg x 10
65kg x 10
75kg x 7
75kg x 4
65kg x 8
55kg x 12
Seated row wide hammer grip
65kg x 10
75kg x 10
85kg x 10
95kg x 10
105kg x 6
65kg x 28
Lat pulldown machine
65kg x 10
70kg x 8
75kg x 8
55kg x 10
Face pulls
3 x 20
Double cable upright row
1 x 20
2 x 10
Preacher curl
20kg x 10
25kg x 5
25kg x 5
25kg x 5
20kg x 10
15kg x 22
10kg x 19
Cross body hammer curl
14kg x 7
12kg x 8
10kg x 8
Rope hammer curls
2x20
2 Likes
Good session with the trainer. Went over some differences between military and strict press, hand positioning for power vs hypertrophy and had a quick look at push pressing. Shoulders are fried now.
Off to gym for some legs training after a bit of food.
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Squat
60kg x 10
100kg x 6
120kg x 5
130kg x 5
140kg x 5
150kg x 5
140kg x 5
120kg x 5
Deadlift
100kg x 8
140kg x 5
180kg x 12
200kg x 4
200kg x 3
200kg x 3
200kg x 3
5 Likes
5 mins treadmill
Incline bench
20kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5
60kg x 14
Incline db fly
16kg x 14
18kg x 16
18kg x 16
18kg x 14 ss fly press x 16
Military press
20kg x 20
30kg x 10
40kg x 10
50kg x 5
40kg x 8
40kg x 8
Db Lateral raises 10kg Db ss 20kg bnp
12/10
12/8
Triceps extensions v handle
3x10
Dips
12
10
6
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Lot of work.
The Dips were a struggle!
5 mins treadmill
Lat pulldown
55kg x 10
65kg x 10
75kg x 10
75kg x 6
65kg x 10
55kg x 12
Seated row wide hammer grip
65kg x 10
75kg x 10
85kg x 10
95kg x 10
105kg x 7
65kg x 20
Face pulls
3 x 20
Double cable upright row
1 x 20
2 x 10
Bb curl
20kg x 15
25kg x 12
30kg x 8
30kg x 8
30kg x 7
Rope hammer curls
2x20
1 Like
You get extra credit for weighing like 160 kilo or whatever.
2 Likes
Iāve abandoned pullups all together!
Ohp
20kg x 10
30kg x 10
40kg x 10
40kg x 10
50kg x 5
Military press
55kg x 5
55kg x 5
50kg x 5
Cable Lateral raises
1x20
1x10
1x5
3x10
Dips
Bw x 20
- 20kg x 8
+20kg x 6
+20kg x 5
+20kg x 5
Cgbp
40kg x 20
60kg x 8
60kg x 8
60kg x 8
Fly machine
3x20
Triceps extensions
3x20
2 Likes
Ohp vs Military Press? What is the difference for you?