Warmup - foam roll, thoracic extension, band stuff
OHPÂ
Bar x some
30kg x 5
37.5kg x 3
42.5kg x 2
47.5kg x 2 x 5 - easy
Push pressÂ
52.5kg x 2 x 5
Bench
60kg x 3 x 5 - all paused and working on tightness. Pretty good.Â
60kg x 12 - not paused
Kb ohp
24kg x 3 x 6
Lateral raises
11kg x 3 x 10
Ss/Rear delt raises
11kg x 3 x 10
Ss/Db seated ohp
11kg x 3 x 10
DeFranco pullaparts
Green top, yellow bottom x 100 total over 3 sets.
This is what they (should) look like. I don’t do them anywhere near as controlled as he does, just bang out the reps and feel a massive burn in the lateral and rear delts, and the upper back.Â
Haven’t trained legs in a while, I did what I could today while trying to keep it interesting.
Sumo pulls
60kg x 2 x 3
60kg plus big blue x 5 x 1
80kg x 2 x 1
100kg x 2 x 1
120kg x 8 x 1
20 count between sets
Pullups - 20s rest
Wide: 2 x 1 plus an incomplete rep (didn’t feel properly locked out)
Neutral: 8 x 1
Basically for the next few weeks I’m going to do as many singles as I can with 20s rest until I fail a rep or have to cheat. Not even getting 3 today was pathetic, but I’m out of practice.
The rest of this session will be higher repetition back work and hams.
Turns out I won’t be able to gym tomorrow morning before we go way for a few days, so did both bench and squats tonight. For squats, I’m using the same Coan calculator, but starting at week 6. This way I’ll finish all of my Coan stuff at once, which is nice if you have minor OCD about that sort of stuff. All the numbers look doable, I used a 140kg max, which I know I can easily double.
Squats
60kg x 5
80kg x 3
100kg x 3
120kg x 2 x 5 - these didn’t feel great, pulls yesterday might’ve had something to do with that
100kg x 2 - paused, focusing on chest up first
Pullups
BW x 4 x 1 plus a fail - 20s rest
Blue band x 2 x 3
Sumo pulls - 3 controlled shrugs after every rep
Speed pulls - 20 - 30s rest
60kg x 2 x 2
80kg x 6 x 1
With pause at knees
100kg x 2
120kg x 3 x 2
I officially love these, but I’m not sure whether they’ll help speed off the floor, which is where I tend to struggle. Might pause somewhere around the shins next week.
Deadlift template now is speed pulls followed by heavier pulls of some kind, to whatever volume/intensity I feel like on the day. Shrugging after every rep was an easy way to get extra volume in.
Lying leg curls
20kg x 8
30kg x 3 x 10
Drop to 20kg x 20
Swings
40kg x 3 x 10 - considering I’ve never gone above 3 reps with this, these were pretty good.
Foam roll, squatting stretch, wide squats, leg swings
Squats
60kg x 6
80kg x 4
100kg x 2
120kg x 1
125kg x 2 x 5
Front squats
Was gonna do an easy 3 x 5 with 90kg, but I thought screw it, I have to get over the fact that I had to dump 2 plates the last time I tried it for a paused single.
100kg x 6 - 4 rep PR. It’s all in the head.
100kg x 2 x 3
100kg x 1 - 5 count pause
OHP
Bar x some
30kg x 5
40kg x 3
50kg x 3 x 5 - prescribed weight was 51kg, but that was too small an increment for me to be able to set up, so I did an extra set at last weeks weight.
Push press
60kg x 2 x 5 - easy. Probably coulda had an extra 5kg on the bar.
Bench
65kg x 2 x 10 - pause every second rep
Seated db ohp
16kg x 3 x 12
Ss/Ben rice rear delt shrug/row/fly thing
16kg x 3 x 12
Away with the girlfriend for a few days, and the hotel gym is a bit machine heavy. Nice pool and sauna though.
Anyway, Cable machine deadlifts - weird piece of technology.
Worked up to the stack (maybe 70-80kg) x 5 x 3 with 5 shrugs after each rep.
Lat pulldown
45kg x 10
55kg x 10
65kg x 10
75 kg x 10
90kg x 2 drop to 55kg x 5
Ss/Seated leg curl
3 sets of 10, working up to the stack (80kg?) for 2 sets of 10
Weaker on lat pulldowns than I expected, taking no rest cos I was in a rush probably didn’t help, neglecting repetition vertical pulling probably has more to do with it.
Coan sets
85kg x 3 - lost tightness on the descent of rep 2
85kg x 4 - pressed early on rep 3 (bar was an inch from the chest when I pushed it back up), so I did an extra rep.
Neither set was great form wise today, but the reps felt easy, which was nice
CGBP
75kg x 2 x 3
Incline bench
75kg x 2 x 3
PRs ^
Banded bench
60kg plus purples double looped x 3 x 3 - first set normal grip, second two halfway between the rings and smooth.
Easier than I was expecting considering the 40kg kettlebell was only just staying on the floor at the top, so I’ll bump the weight up over the next couple of weeks before dropping the bands and taking assistance stuff a bit easier before singles week
Ss/Close grip band pulldown
Big blue x 3 x 12 - going for a squeeze and slow eccentric
Foam roll, squatting stretch, wide squats, leg swings
Squats
BW x some
60kg x 6
80kg x 4
100kg x 2
120kg x 1
130kg x 2 x 3 - first set felt like every rep was a good morning. Second set was better.
Front squats
100kg x 2 plus a fail. Bah
Had a third in me but quit halfway up for no good reason. Wanted 5 anyway. Not good.
Good mornings
60kg plus purple band x 2 x 10
Crap session. Too tight for squat form to be great, and overall just felt a bit weak and lethargic. Despite that, I felt like I could’ve worked harder this session, and that made how badly it went even more irritating.
Warmup - band stuff, foam roll, thoracic extension
OHP
Bar x some
30kg x 5
40kg x 3
52.5kg x 2 x 3 - default PR, don’t remember doing any triples ever. Quad cramped on the last rep of the second set, need to look into why that consistently happens
Push press
62.5kg x 2 x 3 - nice and easy
Bench
65kg x 2 x 10 - pause every rep, paused PR
Seated db ohp
18.5kg x 2 x 10, 1 x 12
Ss/Db chest supported row
18.5kg x 3 x 20 - because of the height of my bench these were deadstop reps. That, and focusing on a squeeze, meant that I really felt my back working. Should probably go a bit heavier though.
Pullups
BW x 4 and a fail - 20s rest
Blue band x 2 x 2 plus 3 negatives
What I’m doing for these isn’t working. Back to assisting them with bands and doing more reps.
Sumo pulls
Speed pulls - 20 - 30s rest
60kg x 1
80kg x 6 or 7 (lost count) x 1
Conventional
100kg x 3
Sumo with pause just off floor
100kg x 2
120kg x 2 x 2
140kg x 1
Conventional pulls
140kg x 1
160kg x 1 - 10kg PR
Drop to 140kg x 2
Drop to 120kg x 5
Drop to 100kg x 8
Die.
160kg felt pretty easy, which is nice considering I don’t ever pull conventional. Didn’t want to go heavier because I’m sucking at recovery stuff at the moment, and a max effort pull is the last thing I need. Instead I did a deadlift drop set, which isn’t draining at all. Didn’t feel a lot of tension in the lats, the bar drifted away a bit
Lying leg curls
30kg x 2 x 10
30kg x 17
Drop to 20kg x 20
Swings
40kg x 15
40kg plus purple band x 2 x 10
Took a few reps for the band to feel right, then it felt great.
Kb Kroc row
40kg x L: 30 ,R: 33
Pullovers
24kg x 10
Too heavy, this was meant as a stretching movement, instead it felt like it pulled my upper back muscles. Didn’t think more sets was worth it. Next week I’ll do dead hangs for stretches.
Only uploading the 160kg pull because 2 minutes of a chubby guy in a tight tank top moving weight fast enough for his belly to wobble isn’t suitable for YouTube.
On an unrelated note, I’m gonna try to make myself look a bit sexier over the next couple of months.
[quote]MaazerSmiit wrote:
Only uploading the 160kg pull because 2 minutes of a chubby guy in a tight tank top moving weight fast enough for his belly to wobble isn’t suitable for YouTube.Â
[/quote]
Lol.
What’s your sumo pull at? The 160 looked very easy.
Yeah, I was pretty happy with how fast it went up. I guess as my sumo’s gone up my conventional has followed, sumo’s around 170kg (maybe 175) at the moment, and I wouldn’t be surprised if I could match that conventional. After this cycle I’ll have a few weeks to do some non programmed fun stuff in the gym before I go to South Africa for a month, and it’d be great to get my first 4 plate pull before then.
Coan sets
87.5kg x 2 x 3 - 2.5kg PR - first set wasn’t great tightness wise (second was better), and I suck at unracking the weight.
CGBP
77.5kg x 2 x 3 - 2.5kg PR
Incline bench
77.5kg x 2 x 3 - 2.5kg PR
Medium grip banded bench
70kg plus purples double looped x 3 x 3 - middle set I used normal grip cos I’m a dope.
Tate extensions
16kg x 3 x 10
Ss/Seated kettlebell curls
40kg x 3 x 5
Band pushdowns
Purple x 3 x 30
Ss/Seated kettlebell curls
24kg x 3 x 15
Those pullovers on Monday really did mess with my back, so I left back work out today and took advantage of the chance to do extra arm work. Kettlebell curls are a new favourite.
Foam roll, squatting stretch, wide squats, leg swings
Squats
BW x some
60kg x 6
80kg x 4
100kg x 2
120kg x 1
130kg x 1
135kg x 2 x 3 - bit of back rounding, but none of the knee caving I’ve been struggling with. I just need more flexible hamstrings.
Minus 1kg but plus 1 set PR
Pause squats
120kg x 2 x 3
Front squats
100kg x 2 x 3
Gonna try 105 for doubles next week and do a couple of extra light sets
Good mornings
80kg x 6, 7, 8, 7, 6 - going heavier and trying to feel a stretch in the hamstrings instead of a lower back pump.
Last set drop to big blue band x 20 then purple band x 20
Warmup - ground based hip stuff, thoracic extension, shoulder stuff, pushups
Bench
Bar x some
40kg x 2 x 5
60kg x 3
80kg x 1
Coan sets
90kg x 2 x 2 - PR matched, and I didn’t have a set in-between where I only hit a single this time. 95kg next week.
CGBP
80kg x 2 x 2
Incline bench
80kg x 2 x 2
CGBP
60kg x 3 x 10
Ss/Close grip band pulldown
Big blue x 3 x 12
No rest, wasn’t necessary.
Tate extensions
16kg x 3 x 10
Ss/Supine grip band pulldown
Big blue x 3 x 12
Ss/Seated kettlebell curls
40kg x 3 x 5
Band pushdowns
Purple x 3 x 30
Ss/Hammer curls
16kg x 3 x 12
Last set I tried out squeezing the muscle like I would if I was just flexing my arms absent mindedly - Best. Contraction. Ever. That’s a keeper, now just to get that to work on shoulders.
Sometimes I really wish I had a few more options for back training, bands are no replacement for a pulldown machine.
