Heavy weekend of beverages only just got over the hump of it this morning hence the shitty workouts.
Sunday PM 23/5/2010
Back Squat
70 kg x 3
100 kg x 3
140kg x 2
160kg x 1
180kg x 1
190kg x 1
Monday 24/5/2010
Back Squat
60kg x 3
100kg x 2
140kg x 1
160kg x 1
180kg x 1
Front Squat
60kg x 2
100kg x 2
140kg x 1, 1
Hanging Windscreen Wipers
BW x 5
BW x 3
BW x 0
Wednesday 26/5/2010
AM (was coaching as well so session was pretty pathetic)
Squat Clean
Drills and Bar Work
60kg 3x3
70kg 3x2
80kg 3x2
100kg x 1
Bench Press
bar x 10
60kg x 5
100kg x 2
140kg x 1
160kg x 1 (shoulder was fooked so I canned it)
PM - What a difference not being in fucking Free Weights 1 makes!
Back Squat
bar x 5
60kg x 5
100kg x 5
140kg x 5
180kg x 6 (failed rep PB attempt)
200kg x 1,1
160kg x 12 (+1 rep PB)
Bench Press - decided to man the fuck up and place my grip a bit narrower)
bar x 10
60kg x 10
100kg x 5
140kg x 1
155kg x 5 (failed rep pb attempt)
100kg x 10 (slow and controlled real man’s shoulder rehab)
60kg x 10 (slow and controlled)
Rest of the session was a conditioning/bodybuilding hybrid inspired by Alan McDonald
Spin Bike Tabatha - 3 x 15 seconds max (11-15 resistance), 3 x 15 seconds easy (no resistance)
DB Row - 72.5kg x (8,8)(6,6)(6,6)
Spin Bike Tabatha - 3 x 15 seconds max (11-15 resistance), 3 x 15 seconds easy (no resistance)
WG Pull Ups - BW x 8, 4, 6
Spin Bike Tabatha - 3 x 15 seconds max (11-15 resistance), 3 x 15 seconds easy (no resistance)
Lat Pull Down - 50kg x 10, 10, 10
Spin Bike Tabatha - 3 x 15 seconds max (11-15 resistance), 3 x 15 seconds easy (no resistance)
Giant Set - DB curl, Tricp Push Down, CG Push Ups
22.5kg x 7, 40kg x 10, BW x 30
22.5kg x 9, 40kg x 20, BW x 30
22.5kg x 4, 40kg x 10, BW x 20
Spin Bike Tabatha - 3 x 15 seconds max (11-15 resistance), 3 x 15 seconds easy (no resistance)
Feel fucking great for it.
Thursday 27/5/2010
35 Mins Upright Bike Easy-Moderate Pace
Friday 28/5/2010
Preacher Curl
bar x 10
30kg x 10
40kg x 10
42.5kg x 6
42.5kg x 10
CG bench Press
bar x 10
60kg x 10
100kg x 10
145kg x 6 (rep PB attempt fail)
Preacher Curl/EZ preacher
100kg x 14/30kg x 10
100kg x 6/30kg x 10
100kg x 9/30kg x 10
DB Curl/Tricep Rollbacks
18kg 3x10/18kg 3x10
Nautilus Bicep Curl
40kg 15/8/5 (rest pause)
Nautilus Seated Dip
91kg 15/11/9 (rest pause)
Straight Bar Cable Curl 21s/Straight Bar Cable Push Down 21s
25kg x 7,7,7/35kg x 7,7,7
Pec Dec
45kg 3x10
marc your an inspiration…when i have my 20 inch guns by summers end me and you are going to curl that shit all day baby…fuck the cse im walking around shirtless nuff said
[quote]mcarley wrote:
marc your an inspiration…when i have my 20 inch guns by summers end me and you are going to curl that shit all day baby…fuck the cse im walking around shirtless nuff said[/quote]
Word Brah! Get the beaters out for winter.
Just been on holiday for 2 weeks so yesterday was my first workout back in 14 days or so.
Friday 11/6/2010
Squat Clean
60kg 5x3 (hip)
80kg 2x3
100kg 4x2
Back Squat
100kg x 3
120kg x 3
140kg x 2
160kg x 1
180kg x 1
Taking it easy too get back in the swing.
Saturday 12/6/2010
Bench Press
bar x 10
60kg x 10
100kg x 5
140kg x 3
160kg x 1 (paused)
100kg x 5
WG Pull Ups
BW x 8
BW x 5
BW x 4
Incline DB Press/DB concentration curl
34kg x 10/18kg x 8,8
34kg x 10/18kg x 8,8
34kg x 10/18kg x 8,8
One Arm Barbell Row
40kg x 8,8
50kg x 8,8
60kg x 8,8
Reverse Fly (machine)
35kg 2x10
Monday 14/6/2010 (was training after a loooong day of work so my energy levels where less than stellar.)
Back Squat
bar x 10 (bottom 3/4 squats)
60kg x 10 (bottom 3/4 squats)
100kg x 10 (bottom 3/4 squats)
140kg x 8 (bottom 3/4 squats)
160kg x 6 (bottom 3/4 squats)
170kg x 1
180kg x 1
190kg x 1
200kg x 1
BN Push Jerk to OH Lunge
60kg 3x3
Tuesday 14/6/2010
AM
Squat Clean
Bar Work
50 kg 2x5 (Shrug and Drop)
50kg x 3, 80kg x 3 (Squat Clean Hang)
80kg x 2
100kg x 2
110kg x 1
115kg x 1
120kg x 1
125kg x 1
Back Squat
70kg x 2
120kg x 2
170kg x 1
180kg x 1
190kg x 1
200kg x miss
Seated Row
60kg x 15
70kg x 12
80kg x 10
90kg x 8
70kg x 8 (2 second hold at the top)
Lat Pull Down
Chin Grip, Close Grip and Wide Grip Giant Set
60kg x 9, 7, 5
PM
20 mins cycle (medium pace)
Front Squat/DB Curl
60kg x 3
100kg x 2
140kg 3x2/17.5kg 3x 8,8
Wednesday 16/6/2010
AM
Bench Press
60kg x 10
100kg x 5
130kg x 5
160kg x 4
170kg x miss (comp conditions)
140kg x 5
100kg x 11 (slow down fast up)
Barbell Curls (preacher)
45kg x 5
45kg x 4
45kg x 4
35kg x 6
Skull Crushers
20kg x 10
30kg x 8
40kg x 6
50kg x 6
Machine Lat Raise
35kg x 10,10
45kg x 10,10
PM
CG Bench Press/WG Pull Ups
60kg x 3/BW x 3
100kg x 3/BW x 3
140kg 10x3/BW 10x3
Tricep Push Down
stack 3x10
[quote]yusef wrote:
What is one arm barbell row, lifting one side or the whole bar off the floor?[/quote]
Should have read 1 arm T-Bar row just grabbing onto the bar one side at a time instead of using the parallel grip attachment.
Friday 18/6/2010
AM
Squat Clean
Bar Work
30kg 3x3 (shrug and drop)
40kg 2x3 (shrug and drop)
60kg 2x3 (shrug and drop)
80kg 1x3 (hang)
80kg 1x3
100kg x 1,1
110kg x 1,1
115kg x 1
120kg x 1,1
Squats
60kg x 5
100kg x 3
140kg x 1
170kg 5x3
Monday 21/6/2010 (starting to build towards the scottish unequippeds in July (25th))
Back Squat
bar x 10
70kg x 5
125kg x 2
155kg x 2
175kg x 1
195kg x 1
207.5kg x 1 (reasonably easy shooting for 212.5 next week)
180kg x 5 (felt good, back and abs felt real strong.)
Glute/Ham Raise
BW 4x10
Monday 21/6/2010 (PM)
RDL
100kg x 5
140kg x 5
180kg x 3
220kg x 3
240kg x 0,1 (from the floor)
200kg x 5
Wednesday 23/6/2010
Bench Press (all reps paused 1 second)
60kg x 5
100kg x 3
140kg x 2
150kg x 2
160kg x 1
165kg x 1 (felt pretty hard not a good start)
140kg x 5 (no pauses)
Floor Press
120kg x 10
100kg 4x10 (took the weight down shooting for 5x10 but 120 was ambitious)
Dip
BW 3x10
Friday 25/6/2010
Back Squat
60kg x 5
100kg x 5
150kg x 2
180kg x 9.5 ( 1 rep PB Couldn’t stand up on the last rep half rep off ten FUUUUUUUUUUU!)
180kg x 5
180kg x 3
Power Clean
60kg 3x3
Planned Session (PM) will change if I deviate
Squat Clean
bar work
60kg 2x3 (hang)
90-100kg 10x3
Glute/Ham Raise 5x10
Glute/Ham Sit Up 5x10
Monday 28/6/2010
Back Squat
bar x 10
60kg x 5
100kg x 2
140kg x 2
180kg x 1, 1 (last rep with belt felt terrible didn’t use it again)
190kg x 1
200kg x 1 (felt sloooooooow)
205kg x 1 (inch shallow)
212.5kg x 1 (good rep need to work getting hips back under the bar out of the hole faster)
180kg x 6
Glute/Ham Raise
BW 5x10
Tuesday 29/6/2010
Squat Clean
40kg x 3
60kg x 3
90kg 11x3 (thompson gave me a few pointers at the end and it felt a lot easier.)
Wednesday 30/6/2010
Bent over row
bar x 10
60kg x 10
100kg x 6
60kg x 10 (double underhand)
100kg x 10 (double underhand)
140kg x fail
120kg x (double underhand)
WG Pull Ups
BW x 30 (over sets)
Chin Grip Pull Down
70kg x 6
65kg x 9, 55kg x 7
Pull Overs
37kg x 10
43kg x 10
Reverse DB Flys
20kg x 2 (too heavy)
16kg x 6,6
10kg x 4
u still doing that equipped comp soon? u must be close to a 500 pound bench in a shirt
Thursday 1/7/2010
Snatch
bar work
50kg x 20 (made up of doubles and singles)
Clean
50kg x 3
100kg 3x3
Back Squat
100kg x 5
150kg x 2
180kg x 8,1
Bench Press (all reps controlled no bouncing)
20kg x 10
60kg x 5
100kg x 5
140kg x 9
160kg x 1 (comp condition)
100kg x 10
DB Hammer Press
45kg x 14, 13
External Rotations - Band 3x10
Incline DB flys 15kg 2x10