Cool Sven, would be good to hear how you get on with them. I’m always finding the stability element tricky when trying ways of doing weightes calf raises at home. The landmine seems to solve it pretty well.
1 Like
Late night session. Was spent after changing tyres earlier and fell asleep lol.
By chance I discovered a very nice intra workout drink. Have been using blackcurrant concentrate in water for a while to get some sugar during training sessions…but today I added 2000 mg of vitamin C in the form of fizzy tablets with orange flavour. I also happened to have the same kind of tablet but with 175 mg magnesium and lemon flavour. Tasted great and felt like an electrolyte drink - lush.
Pull ups
25 reps across 12 sets
Bench press, pause on chest
5x3 @ 56 kg
Landmine front press
12/12/11 @ +15 kg
Assisted wide grip pull ups
2x10
Overhead press shoulder stability work (super slow reps, pausing at weak positions…I think my left subscap is very tight, feels weird)
3 sets @ 16 kg
Club mill
8 @ 6 kg
Club shield cast
12 @ 6 kg
Standing triceps extension (rope around upright)
23/15
4 Likes
Split squat
3/3/3/3/9 @ 43.5 kg
Romanian deadlift
3x10 @ 76 kg
Trap bar deadlift, low handles and «squatty» technique to fry the quads a bit
3x5 @ 92 kg
Front squat
2x10 @ 21 kg
During the front squats I noticed it’s almost as if I lose contact with my left quad (sort of gives out) towards the very bottom of the movement. Strange sensation. Only seems to be an issue on the eccentric.
2 Likes
day two of my new program. It’s based on GZCL which divides the exercises into three tiers: tier 1 is main heavy compound lifts (to me that’s bench, squat, deadlift and overhead press), tier 2 is variations of the same and tier 3 is assistance stuff.
tier 1 exercises are done 5x3+, meaning 5 sets of 3 reps but with the last set being an AMRAP.
tier 2 are done 3x10
tier 3 are 3x15
weights increase week to week. I need to re-read what happens when you don’t get the programmed number of reps. For now the idea is to start light enough that I can keep progressing a few weeks before things need to be changed up.
I’m not sticking 100% to GZCL, but pretty close. Certain exercises like pullups are treated a bit differently. With these I currently have a goal of getting 25 good reps in total, and starting with achieving it across 15 sets. Next week I will try to get 25 across 14 sets, then 13, etc. I also like to precede any pressing with a pulling exercise. Pressing always gets sandwiched/superset with pull ups or rows. Saves time and feels better imo. It’s not how I type out my workouts though because that would be a mess.
here’s yesterdays effort:
Pull up
10x2 + 5x1 = 25 total reps
Landmine front press (treating this as my main overhead press atm because my shoulder isn’t tolerating regular ohp well. Guess I started way too light with these, but should peter out fairly soon)
4x3 + 1x20 @ +15 kg
Close grip bench press (treating it as 3x10+ instead of straight 3x10)
10/10/15 @ 38.5 kg
Assisted wide grip pull up
2x7 (next week 2x8, then 2x9 etc)
Super slow overhead press with just the barbell, pausing at uncomfortable points
4x1
Preacher curl
3/3/4 @ 25 kg
26 @ 15 kg
Skull crusher
3x15 @ 15 kg
Reverse curl
3x12 @ 15 kg
Forearm pronation and supination holding one end of an adjustable dumbbell bar
2x20 @ 2 kg (just the bar)
1x20 @ 3.25 kg
Barbell behind the back wrist curls using fat grips
20 @ 26 kg
It’s a little weird but I’m quite enjoying the forearm stuff!
3 Likes
Low back destruction day. Need to adjust the program a bit, this was a lot of volume and took 1h 45min
deadlift
3/3/3/3/9 @ 103.5 kg
reverse lunge
3x10 @ 27.5 kg
bent back deadlift, floor to knee only
3x10 @ 66 kg
back extension on hyper bench
2x13 (hands behind head)
side bends
3x10 @ 37 kg
2 Likes
pull up
10x2 + 5x1
bench press with dead stop on chest
4x3 + 1x9 @ 48.5 kg
landmine press
3x10 @ +12.5 kg
assisted wide grip pull up
2x7
dumbbell fly
3x15 @ 9 kg db’s
assisted dip
3x8
landmine twist
3x10 @ +5 kg
also toyed with seated overhead press but it hurt my shoulder, nngh. Internal impingement sucks!
2 Likes
Whew, tired after this one 
split squat
4x3 + 1x11 @ 46 kg
Romanian deadlift
3x10 @ 78.5
trap bar deadlift, low handles
2x5 + 1x10 @ 94.5
Copenhagen “curl” (not a static plank)
1x10
landmine calf raise
3x20 @ +42.5 kg
I can’t describe the split squats as ATG split squats anymore, because balance is tricky with heavy weight and it forces me to squat with a bent trailing knee instead of keeping it straight. Makes the exercise utilise the hamstrings more since I don’t go as far over my toes, but I’m fine with it. Ought to still do proper ATG split squats now and then, though…want my knee to get used to deep flexion. Just annoying how easily it flares up
2 Likes
left rotator cuff was quite irritated going into this workout, but it went well.
pull up
11x2 and then I forgot the three singles I was supposed to do afterwards
landmine press
4x3 + 1x12 @ +17.5 kg
close grip bench press, dead stop on chest
10/10/11 @ 41 kg
assisted wide grip pull up
2x8
skull crusher
15/15/16 @ 16 kg
hanging knee kicks
16/13/13
overhead shrug (rehab thing)
messing about with 16 and 26 kg
preacher curl
3x10 @ 21 kg
behind the back wrist curl
15 reps each at 16/26/31 kg
reverse curl
3x12 @ 16 kg
2 Likes
DL is progressing nicely. Decided to do squats unweighted for now, hopefully it will develop some tolerance for max knee bend. Kept the calf raise volume low as I am not used to doing them twice a week yet and don’t want an achilles flare up.
deadlift
1/3/3/3/3/10 @ 106 kg
(according to my app the last set equates to a one rep max of 141 kg. It’s BS though, I could maybe pull 121 on a good day. Got me wondering if it’s the calculation that is crap or if I’m just very bad at max effort singles.)
reverse lunge, 5 cm front foot elevation
3x10 @ 22.5 kg
bottom range deadlift partials (floor to knee)
3x10 @ 63.5 kg
narrow stance bodyweight squat
3x10
back extension on hyper bench
3x13
side bend
3x10 @ 24 kg
landmine calf raise
20 @ + 30 kg
3 Likes
Decent nighttime session. I am enjoying the competition style bench press (although my working weight has no place in a competition). Starting to get a hang of the timing with sinking the bar into the chest and popping it off. Excited to see if this way of pressing will speed up my development compared to touch and go reps. Already feeling much more comfortable at the bottom of the reps.
Landmine twists are getting hard, they really tire out my obliques! This time I noticed that they work the shoulders a decent amount as well.
kettlebell row
10/10/7 @ 32 kg
bench press, dead stop on chest
4x3 + 1x8 @ 51 kg
assisted wide grip pull up
3x8
landmine press
4x3 + 1x12 @ +17.5 kg
dumbbell fly
3x15 @ 9.5 kg db’s
assisted dip
3x9
landmine twist
3x10 @ +7.5 kg
seated overhead shrug (rehab)
3x10 @ 26 kg
forearm pronation/supination (holding an adjustable dumbbell bar like a hammer and rotating the wrist in and out)
20/15 @ 3.25 kg
barbell reverse curl
15/15/10 @ 16 kg
barbell behind the back wrist curl
20 each at 16/26/31 kg
3 Likes
Skipped yesterday and went today instead. Expect to need to reduce the volume fairly soon but for the time being I’m sticking with this on Wednesdays
Split squat
4x3 + 1x11 @ 49 kg
Romanian deadlift
3x10 @ 81 kg
Trap bar deadlift, low handles
5/5/8 @ 97 kg
Bodyweight squat
3x10
Landmine calf raise
3x20 @ +45 kg
Standing unweighted tibialis raise
3x20
3 Likes
Last sesh before the weekend
Pull up
11x2 + 3x1
Landmine press
4x3 + 1x10 @ 20 kg
Close grip bench press, dead stop on chest
3x10 @ 43.5 kg
Assisted wide grip pull up
2x9
Overhead shrug
10/10/18 @ 26 kg
Preacher curl
10/10/8 @ 22 kg
Hanging knee kicks
3x14
Skull crusher
3x15 @ 17 kg
4 Likes
Low back feeling slightly sketchy today, not painful though. Decided to work through it
Deadlift
4x3 + 1x7 @ 108.5 kg
Reverse lunge, front foot elevated
3x20 @ 25 kg
Stiff leg deadlift, floor to knee only
3x10 @ 66 kg
Side bend
2x10 @ 37 kg
Landmine calf raise
3x20 @ 47.5 kg
Back extension
2x13
4 Likes
Just finished a late workout. Been a bit under the weather the last few days, seem to have caught some kind of a stomach bug. When I finally had some energy again this evening, I was raring to go.
Split squat
3/3/3/3/11 @ 51 kg
Romanian deadlift
3x10 @ 83.5 kg
Trap bar deadlift, low handles
5/5/7 @ 99.5 kg
Bodyweight squat, 30 sec rest between sets
3x15
Landmine calf raise
3x20 @ 50 kg
High rack pull/lockout (just the top 2-3 inches) - for fun and to get a feel for heavy weight
5 second holds at 136/136/146/156/176 kg
First set was hook grip, then used grips/straps for remaining sets. My thumbs feel a bit mashed now, but not too bad!
@SvenG Any success with the landmine calf raises? I am enjoying them, but it’s getting tough just to get the bar up to shoulder height! Pretty much an exercise onto itself. I reckon the stretch I’m getting during the raises is suboptimal, but maybe I just need to slow down the eccentric and/or use a gently inclining slant board. On the positive side I’ve found I can do a plank during the reps, it hits the core pretty hard. Two for the price of one, lol.
3 Likes
I keep forgetting to try—thanks for the reminder!
1 Like
Collected my treadmill today but am not going to try it yet because it started snowing a lot and the thing needs to dry properly. Realised I can do weighted vest walks now, which is awesome. Walking around the neighbourhood in what looks like a bulletproof vest is a touch extreme so I haven’t done it.
Pull up
12x2 + 1x1
Landmine press
4x3 + 1x8 @ 21.25 kg
Close grip bench press, dead stop on chest
9/9/7 @ 46 kg
Ez bar curl
10/7/5 @ 31 kg
Skull crusher
15/12/10 @ 18.5 kg
Assisted wide grip pull up
2x9
Banded tricep pushdown
2x20
3 Likes
Shovelling snow for an hour and a half today. Quite tired after yesterday’s workout, but was ok. Definitely stronger than last year, seemed not to affect me as much. Not sure how deadlifts tomorrow and bench on Monday will go though. Maybe if I reduce total volume it will be recoverable.
1 Like
That’s a negative, lol…
Today’s session turned out pretty hopeless. Need more time to recover. Glad I managed to get one top set of deadlifts in before bailing the workout. Did 20 mins of walking with three short interval runs on the new (2nd hand cheapo) treadmill. Can’t say it felt as good as treadmills in commercial gyms, but seems decent for the money.
Deadlift
3 @ 101 kg - ugh, shouldn’t feel this heavy
3 @ 111 kg - pretty tough. Was aiming for 3/3/3/3/5, but already on the second set the weight wouldn’t come up!
Think a light session is in order tomorrow.
4 Likes
wohoo, finally found the energy to do a decent workout again. Got some form tips from a local strongman guy which was cool. He’s got a sort of coaching service (reviews form videos online) for less than a tenner a month. Definitely knows his stuff, he’s aiming to deadlift 360 kg in competition about a week from now and his overhead log press is something like 150 kg!
compare that to this…lol
treadmill warmup with 4x 1 min interval runs
landmine press
4x3 + 1x7 @ 22.5 kg
pull up
1x3 + 11x2
close grip bench press, slow descent & pause at bottom
10/8/8 @ 41 kg
assisted wide grip pull up
2x10
skull crusher
3x15 @ 17.5 kg
preacher curl
3x10 @ 22 kg
hanging knee raise
3x15
overhead shrug
3x10 @ 26 kg
forearm work (reverse curl, behind the back wrist curl, pronation/supination)
2 Likes
Strongman dude advised me to do tempo reps on bench press, so I’ve been doing that lately. Seems to be improving the neuromuscular connection and I’m feeling safer throughout the range of motion. Will keep at it for a while and then go back to regular reps.
Yesterday was a deadlift workout. I still have some issues with optimum positioning, but am getting there. It’s really only on the very top sets I have issues. Frustrating that the weight isn’t going up though!
3 @ 101 kg
1 @ 111
2x fail @ 126 (misloaded 5 kg too much on one side, d’oh)
2x fail @ 121 (got the bar almost to the knee, but nope)
Front foot elevated reverse lunge
3x20 @ 13.5 kg db’s
Back extension, hands behind head
15/10/8
2 Likes