Bench First reps paused
Bar x 5
Bar x 5
40kg x 3
60kg x 3
80kg x 3 Belt on
92.5kg x 1
105kg x 4
105kg x 4
105kg x 4
105kg x 4
105kg x 4
105kg x 4
105kg x 4 All paused
105kg x 4
Sumo block pulls - bar about my fingers length below tibial tuberosity
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
180kg x 3
200kg x 3
220kg x 3
240kg x 3 260kg x 3 Belt on
280kg x 1
Well damn.
Obviously I’ve knocked the hardest 8 inches (HELLO) off the range of motion but damn if it didn’t feel good to be able to move this much weight this easily. Positioning is probably inconsistent with a pull from the floor as well. But I’ll be working positioning hard over the next few weeks and I’d be surprised if 240kg doesn’t budge within a few months. Don’t know if I mentioned that I gave it try last week. That’s a short term goal. Long term I want to beat some low rep conventional PBs sumo, then longer term if it’s all working out see how a crack at 600lbs works.
I’ll keep conventional in the rotation as I have no idea what stance will suit me but I’ll give it time to figure that all out.
Yeah shouldn’t be too hard to train both to some degree.
Bench First reps paused
Bar x 5
Bar x 5
40kg x 5
40kg x 5
60kg x 3
60kg x 3
80kg x 1 Belt on
95kg x 1
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
Really rushed for time today but it ended up not nattering as I felt my pec tweak pretty an still on the 6th set, and on the 7th it was hurting and the weight was moving slow.
Cue abandoning Smolov Jr, resting it and seeing how it feels after a couple of days, and getting into more sensible hypertrophy training.
Sumo
60kg x 3
60kg x 3
80kg x 3
100kg x 2
120kg x 2 EMOM
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
160kg x 1
160kg x 1
160kg x 1
160kg x 1 Stop EMOM, add belt and straps
180kg x 1
200kg x 5 - default PR to set as a baseline.
Straps because I managed to gash my thumb on a glass ampule first day at work
Prowler
+70kg x *8m there and back (high then low)
+90kg x same EMOM
+110kg x same
+110kg x same
+110kg x same
+110kg x same
+110kg x same
+110kg x same
+110kg x same
+110kg x same
OHP
Bar x 10
Bar x 10
30kg x 5
40kg x 5 Belt on
50kg x 5
60kg x 5
65kg x 5
70kg x 5 - ties PR
BTN push press Belt on
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 1 - alright weight to be moving without rebending the knees
OHP
60kg x 6
60kg x 6
60kg x 6
60kg x 6
Life fitness lateral raise
“55” x 12
“55” x 12
“55” x 12
“55” x 12 Drop to
“35” x 30 - semi rest paused, always on tension but took a couple of breaths break in the bottom every now and then
Ss/ LF rear delt fly
“47” x 30
“47” x 30
“47” x 30
“68” x 12 Drop to
“47” x 30 Drop to
“26” x 20 count iso hold
Vbar pushdowns
“30” x 30
“49” x 25
“63” x 15
“70” x 15 Drop to
“49” x 15 Drop to
“35” x 40 - wtf how ow ow ow how did this go on so long
Ss/ Seated laterals
10s x 20
10s x 20
10s x 20
10s x 20
OH triceps
25kg x 13,8,8,7,8,8 - rest paused
Once I was done with the barbell work today I had a ton of fun milking negatives and hitting rest pauses and drop sets.
Honestly, between heavy barbell fun and savage bodybuilding stuff I could train shoulders all day.
Bench
Bar x 5
40kg x 3
60kg x 3
80kg x 1
80kg x 1
80kg x 1
80kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
115kg x 1
120kg x 1 @ 10 - clean but two random sticking points
100kg x 1
100kg x 1
100kg x 1
100kg x 1
100kg x 1
Experimented with wider grip today - worked outwards on warmups until I was pointer finger on rings instead of ring finger.
Don’t know if it will end up feeling like my strongest grip in the long run, but it can definitely get stronger than it is now. Bear in mind my triceps are still knackered from two days ago.
Pause low bar
Bar x 5
60kg x 3
80kg x 3 Belt on
100kg x 2
120kg x 2
140kg x 2
160kg x 2
180kg x 2
190kg x 2
200kg x 2 - 1 rep PR (best single at 212.5 though)
Double pause sumo - off floor, just above knees
60kg x 3
80kg x 3
100kg x 2
120kg x 2
140kg x 2
160kg x 2
180kg x 2 Belt on
200kg x 2
220kg x 1, failed a second because my lower back tweaked HARD over my left SI on the pause off the floor.
Back is bad. I tend to recover from tweaks like this pretty quickly but right now I can’t really bend over. Will keep moving as much as possible tomorrow but not looking forward to having to roll out of bed tomorrow.
Visiting the GF this weekend and may head to a snazzy gym on Sunday. That may be a rehab session or one last fun yolo before starting a hypertrophy programme on of the Uni boys has written for me.
Will drill all my weak lifts during that phase, I think it’s 6 weeks long, maybe 8, and I’ll run a couple of cycles before doing some switching stuff and getting ready for South West champs in April.
Headed to a pretty nice gym and had a faff around.
Hit a single at 215 on squat, 120 bench, and a really crap 210 sumo pull. Nothing felt particularly great, especially the pull, but I went kinda heavy on the same three lifts three days ago and also hurt myself so anything moving alright is a plus.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3 Add belt
140kg x 3
160kg x 1
175kg x 3
170kg x 6
170kg x 6
170kg x 6
Bent over row
60kg x 8
80kg x 6 Straps
100kg x 6 Belt
120kg x 6
130kg x 6
130kg x 6
Right at the limit of where these are acceptable to be called bent over rows and not “Cailer Woolam rows” or whatever.
Barbell shrugs Straps
130kg x 6
160kg x 6 Rest pause 30 seconds
160kg x 6 Rest properly 2 minutes
170kg x 6 Rest pause 30 seconds
170kg x 6
DB curls
20s x 6 Rest pause 30 seconds
20s x 6 Rest properly 2 minutes
22.5s x 6 Rest pause 30 seconds
22.5s x 6
Everything felt good, considering a few heavy sessions recently and my back being off.
The aim of the rest pauses is meant to be to hit 6 reps without one in the tank, then rest pause 30 seconds for however many sets it takes to hit another 6. Then the same again for another set. Either I’m sandbagging my first set of 6 or I have rapid recovery ability on shrugs and curls because I hit 6 the second set each time. 22.5s for 6 was pretty maximal so I’m leaning towards having Tabata worthy biceps.
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 3
95kg x 6
95kg x 6
95kg x 6
Still working the wider grip bench. Felt good but need to ensure elbow tracking is on point.
Hip thrusts
100kg x 6
140kg x 6
170kg x 6
190kg x 6
200kg x 6
Pleasant surprise how easy those were. Good control on top set.
Bulgarian split squats
BW x 6/leg
20kg x 6/leg
40kg x 6/leg Rest pause 30 seconds
40kg x 6/leg Rest properly 2 minutes
55kg x 6/leg Rest pause 30 seconds
55kg x 6/leg
Can definitely push these heavier. Haven’t done any single leg work in ages so was guessing at working weights a bit. Going straight from one leg to the other whilst eating into the first leg’s 30 seconds rest was awful.
Leg extension - occluded
“65” x 6
“85” x 6
“115” x 6 Rest pause 30 seconds
115 x 6 Rest properly 2 minutes - de-occlude and sit in half hero pose
“135” x 6 Rest pause 30 seconds
“135” x 3 Rest pause 30 seconds
“135” x 2 Rest pause 30 seconds
“135” x 1
30 seconds rest is a lot worse when you’re occluded.
Finally did one of these rest pause things right!
The reps for all these accessories (and all the back offs of the main lifts too) are going to go up over the rest of the cycle, so for a lot of them I’ll be sticking at the same weight next week and trying to 8s instead.
Yeah, coming onto do sumo today after those and the glute bridges was a little painful. Yesterday’s session was supposed to be on Tuesday but I was busy all day and didn’t have a chance to get it done. So 4 out of 5 sessions this week will be one day after another and I think my quads are going to hate me haha.
Front squat
Bar x 2 x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 6
120kg x 6
120kg x 6
120kg x 6
Beltless and sleeveless because I can't find my sleeves and this is meant to be a light loading day for the squats.
Upright row
30kg x 8
45kg x 8
45kg x 8
45kg x 8
Hammer curls
15s x 8
22.5s x 6 Rest pause 30 seconds
22.5s x 6 Rest properly 2 minutes
25s x 6 Rest pause 30 seconds
25s x 6
Bulgarian split squats
BW x 6/leg
35kg x 6/leg
50kg x 6/leg Rest pause 30 seconds
50kg x 6/leg Rest properly 2 minutes
60kg x 6/leg Rest pause 30 seconds
60kg x 6/leg
Little more weight than on Wednesday. Still got 6 reps but it was hard. Found a good weight to work off I reckon. Glutes and quads are dying.
OHP
Bar work
30kg x 5
40kg x 5
50kg x 3 Belt on
60kg x 1
62.5kg x 3
60kg x 6
60kg x 6
60kg x 6
All good, especially with limited chances for my traps and delts to recover this week.
Conventional deadlift
60kg x 5
80kg x 5
100kg x 3
130kg x 3
150kg x 3 Belt, straps on. Once again I've cut my hand on something. I'm completely detaining hook grip right now
170kg x 3
190kg x 1
205kg x 5 @ way too much. This is meant to be a light day and this should've been a set of 6. With fatigue from the previous two days (three in this case) expecting to perform this close to my best conventional pulling (220x8 territory) is optimistic. I'll l rejig the percentages for this day a bit (they're calculated off the sumo max).
190kg x 6
190kg x 6
Much better if a little bruising to the ego. On plus side tekkers is on point. No real weak point, everything from my upper back to my toes has a good bit of soreness dug in right now.
Chins
BW x 6 Rest pause 30 seconds
BW x6 Rest properly 2 minutes
BW x 6 Rest pause 30 seconds
BW x 4 Rest pause 30 seconds
BW x 2
Apparently my fat 99kg ass is perfect weight for these rest pauses. We'll see what happens when reps go up.
GHR
Easy setup x 6
Proper setup x 6
10kg x 6 Rest pause 30 seconds
10kg x 6 Rest properly 2 minutes
15kg x 6 Rest pause 30 seconds
15kg x 6
Prepping for my first week of nights starting Monday. I'll be training in the evening before heading to work and might suffer a bit for that. We'll see. It's only one week.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3 Add belt
140kg x 3
160kg x 1
180kg x 3
165kg x 7
165kg x 7
165kg x 7
A couple of people have pointed out recently that I've got a fair bit of forward lean occurring on my squats. I haven't filmed anything in a while so haven't noticed myself. I presume something in my hips needs a bit of loosening, but I should probably also focus on my cues a bit harder.
Bent over row
60kg x 8
80kg x 7 Straps
100kg x 7 Belt
120kg x 7
130kg x 7
130kg x 7
Barbell shrugs Straps
130kg x 7
160kg x 7 Rest pause 30 seconds
160kg x 7 Rest properly 2 minutes
170kg x 7 Rest pause 30 seconds
170kg x 7
DB curls
12.5s x 7
20s x 7 Rest pause 30 seconds
20s x 7 Rest properly 2 minutes
22.5s x 7 Rest pause 30 seconds
22.5s x 4 Rest pause 30 seconds
22.5s x 3
Used the same weight as last week for accessories today, the extra reps made the rest pauses that little bit harder but still doable.
Today
Beaumont programme hypertrophy phase w2d2
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 3
92.5kg x 7
92.5kg x 7
92.5kg x 7
Hip thrusts
100kg x 7
140kg x 7
170kg x 7
200kg x 7
200kg x 7
Gon get thicc.
Bulgarian split squats
BW x 7/leg
40kg x 7/leg
50kg x 7/leg Rest pause 30 seconds
50kg x 7/leg Rest properly 2 minutes
55kg x 7/leg Rest pause 30 seconds
55kg x 7/leg
Couple of days ago I hit 60kg for 6s and it was hard so I opted lighter today and it was easy. Still not enjoyable enough to go for a third set at 60 though lol.
Leg extension - occluded
"65" x 7
"95" x 7
"115" x 7 Rest pause 30 seconds
"115" x 7 Rest properly 2 minutes - de-occlude and sit in half hero pose
"135" x 7 Rest pause 30 seconds
"135" x 7
Same weight, more reps than last week and I didn't have to rest pause more than once. I am a sandbag.
Night shifts on ward cover mean a lot of running around and little food. I was surprised at how stuff felt today because at 10am this morning I was trashed and collapsed into bed. Looking forward to being able to sleep a little longer tomorrow since I have a day off the gym.
Sumo pulls
Bar work
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3 Add belt
140kg x 3
160kg x 1 180kg x 3 Knees came too far forward on the last one and it threw the weight forwards. Feel like I could bump my max up a little on these though because they’re moving nicely.
165kg x 7
165kg x 7
165kg x 7
Incline bench
Bar x 5
40kg x 5
60kg x 6
80kg x 7
80kg x 7
80kg x 7
LF lateral
"15" x 11
"25" x 11
"35" x 11 Rest pause 30 seconds
"35" x 11 Rest properly 2 minutes
"45" x 11 Rest pause 30 seconds
"45" x 11 Rest properly 2 minutes
"45" x 11 Rest pause 30 seconds
"45" x 11
DB flyes
15s x 7
20s x 7 Rest pause 30 seconds
20s x 7 Rest properly 2 minutes
20s x 7 Rest pause 30 seconds
20s x 7 - just
OH DB extension
25kg x 7
32.5kg x 7 Rest pause 30 seconds
32.5kg x 7 Rest properly 2 minutes
37.5kg x 7 Rest pause 30 seconds
37.5kg x 7
Good bit of lat and triceps soreness after yesterday, really had to mash them out before front squats.
Was rushed today.
Front squat
Bar x 2 x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 7
120kg x 7
120kg x 7
120kg x 7
Still beltless but I found my sleeves and they came in handy.
Upright row
30kg x 9
45kg x 9
45kg x 9
45kg x 9
Hammer curls
15s x 10
22.5s x 7 Rest pause 30 seconds
22.5s x 7 Rest properly 2 minutes
25s x 7 Rest pause 30 seconds
25s x 7 - sloppy tbh
Bulgarian split squats
BW x 7/leg
40kg x 7/leg
50kg x 7/leg Rest pause 30 seconds
50kg x 7/leg Rest properly 2 minutes
65kg x 7/leg Rest pause 30 seconds
65kg x 7/leg
The 30s were in use and I was rushed so I jumped to 65kg on these and my god.
Still, it’s up from hard 6s at 30 this time last week.
Time to attempt to return to normal sleeping patterns by way of whisky. Gym closes at 4 on weekend so not looking forward to getting here at 2pm tomorrow for deadlifts and press. My quads and glutes will be killing me.
OHP
Bar work
30kg x 5
40kg x 5
50kg x 3 Belt on
60kg x 1
65kg x 3
57.5kg x 7
57.5kg x 7
57.5kg x 7
Conventional deadlift
60kg x 3
80kg x 3
100kg x 3
125kg x 3
145kg x 3
_Belt, straps on. _
170kg x 3
185kg x 7 - too easy. Ridiculous compared to 190 last week. That day's rest on Wednesday has done wonders for me.
190kg x 7 - mooooooore… as expected. Lulz
190kg x 7 - better. 185 for 8s next week?
Chins
BW x 7 Rest pause 30 seconds
BW x 7 Rest properly 2 minutes
BW x 7 Rest pause 30 seconds
BW x 4 Rest pause 30 seconds
BW x 3
GHR
Easy setup x 6
Proper setup x 6
15kg x 7 Rest pause 30 seconds
15kg x 7 Rest properly 2 minutes
15kg x 7 Rest pause 30 seconds
15kg x 7
All done in 65 minutes because I overslept and the gym closes early on weekends.
On account of spending half the morning replacing half the front of my car after my suspension exploded I got to work late and stayed late yesterday. Fair enough. Meant I missed the gym. Combined both sessions today and got on alright tbh.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3 Add belt
140kg x 3
160kg x 1
175kg x 1
185kg x 3 - much tightened up form from last week
160kg x 8
160kg x 8
160kg x 8
Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
92.5kg x 1
102.5kg x 3
90kg x 8
90kg x 8
90kg x 8
Tng’ing the back offs for the most part because the idea of pausing 24 whole reps makes my man boobs cry.
Bent over row
60kg x 8
90kg x 8
110kg x 8 Belt, straps
110kg x 8 - misload. Today of all l days I did not need to do extra sets lol.
130kg x 8
130kg x 8
Hip thrusts
100kg x 8
140kg x 8
180kg x 8
200kg x 8
200kg x 8
Pad I use is wearing out, which makes my pubis cry.
Supersetted shrugs and Bulgarian split squats for time saving purposes. Just back and forth between the two, no rest. With the rest pauses in there as well this was savage.
Barbell shrugs Straps
130kg x 8
170kg x 8 Rest pause 30 seconds
170kg x 8 Do the first BSS rest pause
190kg x 8 Rest pause 30 seconds
190kg x 8 (more weight and reps, ooh lala) Do the second BSS rest pause
Ss/ Bulgarian split squats
BW x 8/leg
55kg x 8/leg Rest pause 30 seconds
55kg x 8/leg Do the second shrug rest pause
55kg x 8/leg Rest pause 30 seconds
55kg x 8/leg
Make sense? Cos I did the same on the next two exercises but can't be asked to format it.
Leg extension - occluded
"95" x 8
"115" x 8 Rest pause 30 seconds
"115" x 8 Rest properly 2 minutes de-occluded
"135" x 8 Rest pause 30 seconds
"135" x 8
Ss/ DB curls
12.5s x 8
20s x 8 Rest pause 30 seconds
20s x 8 Rest properly 2 minutes
20s x 8 Rest pause 30 seconds
20s x 8
Sometimes you leave the gym feeling great yeah? After that I was broken.
