1b: Bench Press
3x72.5kg (160lbs)
3x72.5kg (160lbs)
3x72.5kg (160lbs)
3x72.5kg (160lbs)
5+2x72.5kg (160lbs) Unrack and first four reps felt like the empty bar, but something unknown and weird happened and I lost leg drive for the fifth. Reracked, unracked and got another two but they were ugly. Will need to practice my setup so it always feels like that, and learn to maintain it throughout a set.
2b: Decline Pressup (feet on bench)
10xBW
10xBW (higher bench) Figure if I keep pushing the difficulty with pressups, dips will be on the horizon soon enough.
@simo74 cheers, they felt pretty smooth. Either box squats helped out or it was a nice placebo effect, but either way works. I was doing semi-regular box squats in September/October when my squat shot up, so hopefully second time’s the charm.
Wednesday, 15 January
Down to a 2020 low of 236.6 today. On pace to be around 200lbs/100kg by end of March. Not feeling knackered out or anything in the gym either (mostly) so hopefully I’m in a good spot, nutrition-wise.
Playing Touch Rugby this evening as well. Hopefully goes alright.
Training (Cardio)
Elliptical Trainer
15m at moderate pace, level 10/20
Stationary Bike
15m at moderate pace, level 12/20
Cardio has definitely improved, but I would like to push it further, especially if I do wind up playing rugby next season.
Pre-season training would begin in July so my rough plan would be a fat loss phase between now and March, then a hypertrophy/conditioning phase from April to July. No point planning properly too far ahead, of course, but that’s the basic goal atm.
@dagill2 I think I have 40lbs (granted, all fat) and 3" on you so it seems pretty reasonable to me! That being said if Dan John’s disgusting programming doesn’t improve your squat considerably I’d be fairly surprised.
That’s my current thoughts, yeah. After heavy work, at least you get a bit of an adrenaline rush for completing the rep(s). On my 30 reppers I pretty much just lie on the floor and hate myself.
Up to 239.4 today but given that last night was date night and we went for dinner, unsurprising. I had a dessert and drank most of a bottle of wine and three pints of the black stuff, so… good fuel for bro day.
Everything but bench went well in today’s training; all five sets of bench, however, felt like RPE9. I didn’t even attempt the final set AMRAP. I’ll give it another go next week and see what happens; might just be the weekend’s poor nutrition etc. that’s playing havoc with it.
Training went better. Hit seven reps with what I would have considered my 1RM about six months ago. Looks like yesterday was just a blip, fingers crossed.
Training (Lower Body)
Squat
3x130kg (286lbs)
3x130kg (286lbs)
3x130kg (286lbs)
3x130kg (286lbs)
7x130kg (286lbs) (PR) First two sets felt heavy and awful. Found the groove by the third and fourth then nutted up for the rep PR.
Leg Press
8x202.5kg (446lbs)
8x202.5kg (446lbs)
Romanian Deadlift
8x90kg (187lbs)
8x90kg (187lbs)
8x90kg (187lbs)
Kettlebell Lunge
Two rounds:
8x each leg with 16kg (35lb) KBs in each hand
Seated Leg Curl
10x64kg (140lbs)
10x64kg (140lbs)
Back to around one hour from first to last working set.
