Overhead press
Bar x some
30kg x 5
35kg x 5
40kg x 5
45kg x 5 - 3rd rep I started to lose stability. Squeezed the glutes and quads and suddenly I had a rock solid base to press from.
47.5 x 5 default PR probably
40kg x 11 - 1 PR
Ohp felt way better than last week. Both max sets last week were push presses tbh, this week, all the weight stayed on the heels.
Chinups staggered between all sets (2 per rest interval) some band dislocates.
Banded pushups (higher band tension than last week)
X8
X8
X10
Ss/supine grip bent over row
60kg x 10
80kg x10
80kg x 10
Ss/snatch grip shrugs with 3 second hold at top
60kg x 8 - holy grip problems batman!
80kg x 8 - thought about adding straps, but went for chalk hook grip instead. Ow.
80kg x 10
Thick Barbell curl
40kg ish x 2 x 8 reps
Ss/high pull/cheat upright row/whatever 40kg ish x 2 x 8 reps
I never understood what the point of floor pressing was. Unless you’re in prison or can’t afford a bench, it seems like a lot of tri’s.
What’s the rational?
I’m no expert, but here goes.
Strengthens the triceps - important for a big bench.
Power in the mid range of the bench press, as you pause when your elbows touch the floor then explode up.
Switches exercises up from performing standard benching every week - CNS fatigue and all that stuff.
If it’s good enough for Dave Tate, it’s good enough for me
Didn’t feel like heavy deadlifting today, so I went for grip work and speed pulls.
Fat bar sumo speed pulls
40kg x 2
80kg x 2
80kg x 2
Add 1.5 inch deficit
80kg x 2
80kg x 2
100kg x 2
100kg x 2
all good and fast. Whether it’s worth me doing speed pulls is debatable, but it’s not gonna hurt, and training ADD means I HAVE to mix stuff up every now and then.
Fat bar grip work (no deficit)
120kg x 2
120kg x 2
140kg x 1 - nice easy pull, grip seemed solid
140kg x fail - refused to leave the floor. I didn’t mean to hit failure this session. My bad.
120kg x 7 and a half - grip gave out. That was the goal, so ignore the above comment about failure here.
80kg x 30 second thumbless hold at lockout.
Actual work coming up…
Glute bridge - no peak hold - power the bar up, let it drop.
80kg x 5
100kg x 5
120kg x 5
140kg x 4
Dropset 120kg x 10
Lying leg curls
30kg x 10
40kg x 6 mid range partials
30kg x 10
Tabata kettlebell swings
24kg x Not actually that hard. Hmm.
To do later: Ab rollouts and high rep reverse crunches.
Compared to my posterior chain day, my squat/quads day SUCKS. Granted, my hamstrings need more work than my quads, but I really need to suck it up and add in bulgarian split squats after the front squats, and not quit the workout like a little bitch if I underperform in front squats.
I also need to focus on the fact that I fall forwards when repping squats out. Zercher lifts/good mornings somewhere in the “quad” workout should help.
Need to take advantage of all the free time I now have and focus on working my ass off. Literally.
I really recomend Tim Henriquezs’ program - it also leaves plenty in the tank for more reps
@Caveman good to hear, thanks
Bench
Bar x some
30kg x some
40kg x 5
50kg x 5
60kg x 4
70kg x 3
80kg x 3 - matched PR again
70kg x 3 - 1 count pause
60kg x 9
Floor press with bands - 2 count pause all reps
40kg ish x 5
45kg x 5
50kg x 5
Fat bar pendlay row
50kg x 8
60kg x 8
70kg x 8
Ss/kettlebell floor tricep extensions - pause on floor at bottom
24kg x 3 x 12
Last set was overhead extensions instead. Elbows were warm and I wanted to get a stretch in the tris
To do later: 10 sets of 3 chins
Extra back volume next ohp day
Squats
60kg x 3 high bar
60kg x 3 low bar
Filmed these just to see how depth is affected on low bar. It isn’t. High bars more comfortable though. Will stick with the form I know for Henriques’ program.
80kg x 4
80kg x 4
90kg x 3
100kg x 3
110kg x 2 - belted because back felt tight and I didnt want to risk anything
115kg x 3 - PR? - will feel happier with this when I do it beltless.
100kg x 4 - first rep was ridiculously easy , the rest just weren’t there. Wanted six.
Front squats - constant tension 1 count pause in hole.
60kg x 8 x 3 sets
Felt great - burnt quads. First set was hard on my wrist, so switched to strap grip.
Good mornings - low bar
60kg x 8 x 3 sets
Legs were shaking when I first unracked the bar.
Bulgarians
20kg x 10
40kg x 10
Had nothing left in me. Too wet for sled drag as well.
Change of plan as far as programming goes after the holiday.
Switching to Coan bench instead of Six Week Cure - heard good things and I like the way the progression is laid out for you.
Doing back work after deadlifts instead of doing two leg days - the front squats and good mornings yesterday now mean that my ass hurts more than my quads. I don’t really feel that two days of leg volume is necessary. Might get a bit of hamstring work in to finish the deadlift session, but not a lot.
High rep (rep PRs with 40kg for the first 6 weeks, 45/50kg for the second 6 weeks) OHP day in place of the light benching, as well as upper back work and vanity shizz.
Will look something like this
Monday ? Henriques? deadlift/back
Wednesday ? Coan heavy bench/chest
Thursday ? Henriques? squat/leg assistance
Saturday ? ohp and prehab/vanity
Cycled to a local airshow today then spent several hours wandering around. Cycled to a mate’s house after that, then back home. Not very far, about 8 miles total, but by the time I got back home I was shattered. I blame eating nothing but fudge between the hours of 12 and 6. Had my wheeties, and got into the garage.
Today - an example of the vanity day.
Yes, I have no right to do weighted chins.
No, I won’t be doing them in a few weeks time. Probably do several triples at BW after ohp sets. Just wanted to see how I was getting on with regards to the bw 20kg goal.
Neutral grip chins
Three doubles at BW
5 singles at BW 10kg - all good
Dropset to BW x 4 ugly kicking reps (NOT kipping. When crossfitters kip, there’s a sort of rhythm and grace to it. These were just crap chins)
Ohp - bar x 10
30kg x 9
40kg x 8
40kg x 8
40kg x 11 - 1 below PR >:-/
I then hit myself in the nose trying to push press a 12th :L
Next time there’ll be a few sets of BW chins here.
Shrugs with 2 second pause at peak.
20kg each hand x 20 x 4
Ss/ pullaparts - 20ish reps x 4
(these’ll be superset with the chins next time)
Lateral swings (John meadows)
20kg each hand x 20 x 3
Ss/fat bar curl 40kg ish x 9
X 9
X7
sad that I can curl as much as I press 
Wanted to test the limits of my grip today, as well as work the back a bit more than I usually do with deadlifts.
Conventional Deadlift â?? 45kg x some
85 kg x some
105 kg x 2
Block pull â?? 2 inches below knee â?? set up to mimic deadlift as much as possible â?? knees forward, shoulders behind bar
105kg x 1
125kg x 2
135kg x 2
145kg x 1
155kg x 1
Add belt
165kg x 1
175kg x 1
185kg x Fail halfway up thigh â?? grip was ok ish, I just didnâ??t have the strength to lock it out.
Dropset to 165kg x 3
Dropset to 125kg x 10 a short hold at lockout
RDLs (beltless)
85kg x 7
105kg x 7
105kg x 6
105kg x 9 â?? PR? these were all easy anyway
Girlfriend arrived, so I cut Kroc rows out of the session and settled for doing a ton of chins later.
My deadlift clearly doesnâ??t need excessive lockout work, so the deadlift/back session will look something like this:
Sumo pulls â?? Henriquesâ?? programme
Speed pulls â?? like in the Ed Coan programme
B.O.Rows â?? 3-4 sets, Iâ??ll cycle the intensity according to how difficult the deadlifts were.
Pullups â?? Iâ??ll try to stretch the lats at the bottom. Will probably do these with my feet on a box for the concentric, then control the negative. 5 reps.
Superset with RDLs â?? 10 reps
Kroc row â?? want to see what damage I can do with a 45 kg dumbbell
Superset with hamstring curls â?? try to get a full ROM, and pause at the bottom and top. Less than 10 reps
Apparently if I copy and paste my log onto this site, it likes to change all punctuation marks into ?s
Insert apostrophes and hyphens where it makes sense.
Total chins done since the end of the workout = 8.
Not great. I might try for a hundred tomorrow to make up for it.
Mid evening I got bored, so I went back out to the garage and mucked about with cleans. I want to eventually be able to do a full clean, but for now I catch it in the power position, and squat down after the catch.
Did a load at 45kg, then worked up to 75kg. Jerked them all up to 65kg, but I suck at jerks - I hardly drop down at all. I prefer power jerks. No place for any of this stuff in my training for a several months, except maybe sometimes in place of speed pulls.
75kg
Made the hundred chins today easily. Lats were sore until I’d gotten through the first 20, by which time they were good and stretched.
Leaving to go on holiday for a week tomorrow.
Taking bands, so lots of pistols, push ups, pullaparts, band rows, band deadlift, bulgarian squats with a pause, squat jumps, natural GHR, etc
I’ll probably come up with more stupid stuff along those lines while I’m out there.
Psyched to get back and start Coan and Henriques, nut I’m not gonna spend the whole holiday agonising over a lack of barbells.
If I keep telling myself that, it’ll become truth eventually
Back from Kephalonia. Decent tan, not so good on the keeping active part - one circuit of push ups, rows, and pull aparts, and one leg workout was all I managed. It was just too hot to do anything other than lounge by/in the pool.
Wanted to re-familiarise myself with the main movements today, so:
Squats - 45kg x some x some
Sumo deads - 45kg x some
85kg x some
105kg x 5 x 2
125kg x 2
Ohp
45kg x 5 x 5
Will do some chins later, but don’t want to make the back too sore for the first deadlift/back workoout on monday
Henriques deadlift week 1/back/hams
Sumo deadlift
60kg x 8
80kg x 5
100kg x 3
Henriques sets
120kg x 2
130kg x 2
137.5kg x 2 - default PR, I’ve never repped heavy deads (heavy used loosely here). Had to replace a plate after rep 1
Speed pulls - semi sumo
80kg x 8 - 15 second count between reps.
I’m noticeably quicker at lockout - bar speed off the floor feels slow, but looks ok on video
B.O.R - pronated grip - 80kg x 10 x 3 - easiest this has ever felt
Ss/ lying leg curls - 30kg x 8 x 3 - hold peak contraction, pause at bottom
Pullups - BW x 5 x 3 - big stretch at bottom, assisted concentric, controlled negative, blah blah blah
Ss/RDLs - 80kg x 10
80kg x 10
85kg x 15
These feel weird after leg curls - takes longer for me to be able to feel a good stretch.
Kroc row - left arm - 45kg x 20
Kroc row - right arm - 45kg x 20
I think I used to get in the 25-30 range with this dumbell - should hopefully smash through that over the next few weeks.
After that ^ workout - Shins to bar/hanging leg raises/whatever - 5 sets of 3 - watching people do these, I’ve always thought they seemed like they’d hit the lats, and I DID feel it there.
PM - squat mobility work - bar on back, bounce around in the bottom position. Saw Josh Gilbert do it on YouTube. Felt good.
Overhead squats, simultaneous BTN snatch grip press/overhead squat, power snatch, power clean. All with just the bar. Working on trying to hit the pocket position, as opposed to just doing a fast RDL to get the weight moving.
MOAR ABZ - lying leg raises - 4kg strapped to ankles - 200 reps - because I doubted my ability to do it.
Broke down like this:
40
30
30
30
30
20
20
Actually pretty easy, was done in about 8 minutes. 50 ab wheel rollouts might be a better challenge
Best back soreness I’ve ever had.
Yesterday - cycled into work to check shifts. Treated it as active recovery for glutes and hams.
Today - Coan Bench week 1
Bench - 20kg x some x 2
40kg x 8
50kg x 5
Coan sets
60kg x 10
60kg x 10 - harder than they should’ve been
Paused CGBP - when they get harder I might have to stop pausing them
52.5kg x 10
52.5kg x 10
Incline Bench - not sure about how my shoulders feel about this - might hold back the weight a little
50kg x 10
50kg x 10
Triceps stuff - paused fat bar floor JM press - 35kgish x 3 x 8 - awesome contraction
Ss/ kettlebell overhead extension - 24kg x 3 x 10 - awesome stretch
Didn’t feel a lot of chest working this session - that’ll probably come when the reps get closer to 5