And this is when 150kg was my max. - YouTube
I like progress
Coan bench week 5
Bench
Bar x 2 x some
40kg x 5
50kg x 5
60kg x 5
Coan sets
70kg x 2 x 5
Cgbp
62.5kg x 2 x 5
Incline
60kg x 2 x 5
Overhead kb extension
24kg x 3 x 8
One pump set of band push downs 20-30 reps
Nice easy session today.
Been thinking about back/deadlift day after next week. I think I’ll start sessions with weighted chins, starting with 10kg for several singles, trying to add 1-2 kg the next week, then lots of BW triples the next week. I’ll then go into front squats, following Henriques program again with a deflated (by 5ish kg) max of 100kg. That’ll be the strength component of the deadlift covered.
To keep deadlift form solid, I’ll do speed pulls, then I’ll finish off with higher rep back work to really blow up the muscles.
ps, other stuff I want to do but can’t really fit in right now.
Pulls off of blocks
Power cleans
Both of those could potentially be in place of front squats, but the urge to squat twice a week is far too strong.
Henriques squat week 5
BW x some
60kg x 5
80kg x 3 (crappy warmup)
Henriques sets
95kg x 2
102.5kg x 2
110kg x 2
120kg x 2 - 1 rep PR - not as easy as the deadlifts, but I came into this session with sore hamstrings from Monday, so wasn’t expecting much
Bulgarians
24kg x 5
45kg x 5
69kg x 8 - I still hate these
Good morning
60kg x 2 x 15 - just getting blood into the sore muscles
Ohp/Coan light bench
Ohp
Bar x some
30kg x 5
40kg x 3
45kg x 10 - matched last week. Quad cramped again.
40kg x 8
40kg x 8
Nice easy back off sets - something hurt in my upper back racking the 40kg x 3, so didn’t push it
Bench
52.5kg x 3 x 10
Klokov press
30kg x 3 x 10 strict - these actually made my back feel better.
Final set drop set to bar x fricken loads - got a rhythm going, press, dip, leg drive, press. Insane delt pump.
Ss/band scarecrows
3 x some
Henriques deadlift week 6
Sumo deadlift
60kg x 2 x 3
80kg x 3
100kg x 2
Henriques sets
120kg x 2
130kg x 2
140kg x max reps = 7 - grip failed inches from locking out number 8. Fuuuuuuaaaaark. Anyway, that puts me at around a 170kg max according to the first calculator on google. I’ll believe it when it happens, but still, pretty sweet - potentially 20kg increase.
BOR
90kg x 3 x 5
Ss/ RDLs with shrug
90kg x 3 x 10 - explosive
Rowed first this week to hit the back before grip got iffy. They were a lot stricter this week.
Assisted pull ups - black band
5 x 5 - meh , still some kicking
Dead hang - as long as possible - about 20 seconds. Lol
I’m gonna do some sort of pullup 3 times a week now. Weighted parallel chins and assisted overhand on back day, 8 x 3 BW chins after squats, and a few BW chins on ohp day. Frequency will hopefully help them stop being crap.
Disappointed that my grip failed. It’s been iffy the past few sessions, especially on reps. Might use straps for a week or two to allow some recovery.
Overall volume was low today - been a tiring few weeks, and now I just need a small rest.
Will start new the back program next week (chins, f squat, other stuff) but keep the “other stuff” to a minimum for a couple of sessions. Ultimately I want to alternate weekly between easy 2 x 5 sumo deads and easy 2 x 5 block pulls, but that can come when it feels right.
Also, must do abs. Everytime I’ve written “to do later: abs” it hasn’t happened.
Must stop filling my log up with so much crap
Cardio - two dog walks
Shits n giggles session
Hang Power clean
Bar x some
40kg x 4 x 3
Hang power snatch
40kg x 2 x 2
Ss/ Straight bar curls
40kg x 6 x 8
Triceps are growing from all the pressing, biceps could be better, so I might occasionally have a biceps dedicated day on a Tuesday.
Power cleans/snatches were just because I felt like it and nothing posterior chain related is sore. Practising the rack position also can’t hurt.
Coan bench week 6
Bench
Bar x some
40kg x 5
60kg x 5 - another crappy warm up
Coan sets
72.5kg x 2 x 5
Cgbp
65kg x 2 x 5
Incline bench
62.5kg x 2 x 5
All superset with helping install an oven.
All easy.
Overhead dumbbell extension
30kg x 5 x 5
Now that I’m not using my standard plates on Kroc rows, I can start progressing on these instead of sticking with the one kettlebell. 4 x 8 next week, then 5 x 5 with more weight.
Cardio - dog walk
Henriques squat week 6
Squat
Bar x some
40kg x 5
60kg x 2 x 5
80kg x 3
Henriques sets
95kg x 2
102.5kg x 1 - blew out the ass of my shorts in the hole, so went and changed.
110kg x 10! 2.5kg and 5 rep PR.
No idea where that came from - squats felt crap up til this set, and I came into the session wanting 6 or 7. The white shorts are officially lucky. Allegedly that puts me at 140kg - give it another 6 weeks, and I’ll definitely have it.
Bulgarians
20kg vest x 5
20kg vest, 24kg kb = 44kg x 5
20kg vest, 24kg kb, 30kg dumbbell = 74kg x 5 - I think weight PR - nice and easy.
Chins - BW x 8 x 3 reps
God I’m heavy
Went to twickenham stadium today to watch 2 rugby matches. Watching it there and at my old club has made me realise how much I miss playing. I’m sort of considering going back to it. The only things stopping me are the acj injury that took me out last time, the fact that my conditioning is awful, and the fact that I enjoy time in the gym just as much. Maybe when I’ve hit 1, 2, 3, 4 plates for reps, and I’m less of a fat bastard, I’ll go back to it.
Ohp/Coan light bench
Ohp
Bar x some
30kg x 5
40kg x 5
47.5kg x 8 - 3 rep PR - doesn’t look like my abs are tight. Glutes were squeezing though.
Minimal rest, then
45kg x 5
40kg x 5 - paused
Bench
50kg x 4 x 10
Klokov press
30kg x 3 x 12 - 2 rep PRs across the sets
DROP SET
Bar x 20 - medial delt hell
20 something chins total inbetween presses.
Hammer curl
15kg (plus handle) each hand x 3 x 12
Ss/externally rotated pullaparts
Red band x 3 x 20
Zero rest made the curls pretty hard.
Okay, I’m in.
CS
I am in too.
Awesome ^
Cardio - dog walk. I should probably up the intensity a little, and stop worrying about cardio affecting my big lifts/recovery. Same applies to abs - direct training is probably a good idea.
Front squat/back
Parallel grip chins
BW x 2 x 1
10kg x 5 x 1
BW x 2 x 1 with 5s hold at lockout
Front squat
45kg x 5
65kg x 3
Henriques sets
80kg x 2
85kg x 2
92.5kg x 2
Back off set
65kg x 6 - 2 count pause all reps
Block pull - used straps on the two heavy sets
85kg x 5
125kg x 5
145kg x 2 x 5
Easy
Strict db row
30kg x 3 x 12
Ss/db high pull - trying not to pull with the arm - all hips and traps
30kg x 3 x 5
Ss/flared elbow inverted rows - end rom
3 x 15
What with the big increase in my squat, I reckon my front squats probably a lot higher than 100kg now. I’m keeping the lower max because a) I don’t want to over estimate myself and fail 3 weeks in, and b) I’ve never squatted twice a week consistently, and my back squat will be getting pushed hard over the next month.
Paused back off sets should be enough to keep me feeling like I’m working enough.
Back day’s now very upper back focused - I think it’s a weakness of mine both aesthetically and strength-wise. Lats are getting worked on squat and ohp days, so I’m not worried about neglecting them.
Taking the dog out, then 5 x 5 ab wheel - for real this time.
Coan bench week 7
Bench
Bar x 2 x some
40kg x 5
60kg x 3
70kg x 1
Coan sets
75kg x 2 x 5 - 1 set PR - easiest it’s ever felt
Cgbp
67.5kg x 2 x 5
Incline bench
65kg x 2 x 5
Overhead dumbbell extension
30kg x 4 x 8
Eating a post workout curry, then gonna take the dog out. Might even jog a little.
I just completely fucked up my upper back unracking a 95 kg warmup squat. It feels like my trapezius is tearing itself in half right now. No idea what caused it - I was plenty tight. Upper back had very minor doms after benching yesterday, but that’s never been an issue before.
Anyway, no lifting today, and I’m not optimistic about just performing the session tomorrow. I’ll push it back a week, and maybe perform light squats before ohp work on Saturday.
Gutted.
EDIT: I’ve been planning on rescheduling my training anyway, this has been the kick in the ass to do so.
Old schedule:
Mon deads/back
Tue
Wed bench
Thu squat
Fri
Sat ohp/light Coan
Sun
New schedule:
Mon squat
Tue
Wed bench/sometimes intense cardio
Thu
Fri front squat/back
Sat ohp
Sun
Will allow the lifts which are getting pushed harder (squats and bench) a days rest inbetween.
Will allow sprinty stuff on Wednesday without needing to worry about having sore hams for squats a day later.
Will mean less back stuff on ohp day. Ah well. Chins on squat day as well as a dedicated back day is enough volume to keep me happy.
Right, time for a very hot bath and a ton of ibuprofen.
solid work out, and can not wait to see the new plan to go into effect
Cardio - 15 minutes pretty hard cycling with the dog.
Back felt tight and still pretty painful when I woke up. Took the day off work cos I didn’t think dragging wheelchairs around and lifting people in and out of bed was a good idea.
Seemed to loosen up over the course of the day, and I actually did some heavily assisted chins throughout the afternoon to get blood flowing.
Also, booked in with my old physio to see if she had any thoughts on the whole thing.