Tried to do pullovers today, almost lost balance… I guess i didnt make my bench feet wide enough, Trying to find a way to do them, ive tried just on the floor but it doesnt quite feel right… Maybe just a chair would do it.
Been reading up on Super Squats the last couple of days, might do the program to really challenge myself, ill have to start by just squatting more than once a week before doing a program that has me going balls out 3 times a week tho.
This is a weird exercise, it feels awkward and amazing at the same time.
squats
Worked up to a 10x75, i think this is the correct starting point, comes to around 65%.
Pullovers
20x10
2x20x20
Gotta get out my dumbbell for this, cant really progress with plates
CG bench
12x40
10x50
12x50
Rows
3x15x40
Stiff legged dls
1x15x60
Picked CG bench to put as little stress on my shoulder as possible.
31/3/21
Forgot to post log last time, it was saved tho so thats nice.
Today almost exactly the same, supersetted btn press with my squat warmups, really tempted to superset bench and rows too, but ill probably need the rest, the only information i can find about progression is that i have to add 5pounds to everything, but thats impossible… Shouldve bought the book i guess.
I think ill add in pullups on my off days, i finally built it up, ill see how i feel tho.
Next 6 weeks i will be trying supersquats, i havent read the book so i might mess some stuff up.
The squat will start at 75kg, assistance exercises will increase when the reps are hit.
This is the program i found, supposed to be the original, im going to add in pullups between sets. Off days will be walking maybe some prehab exercises.
Press Behind Neck - 3 sets x 12 reps
Squat - 1 sets x 20 reps supersetted with Pullovers - 1 set x 20 reps
Bench Press - 3 sets x 12 reps
Bentover Rows- 3 sets x 15 reps
Stiff-Leg Deadlift - 1 sets x 15 reps
Week 1 day 1
Behind the neck press
2 Warmup sets
3x12x20
Squats / pullover
3 Warmup sets SS with btn
20x75 / 20x22.5
CG Bench
3x12x52.5
Rows
3x15x42.5
High rep rows are killing me lol, had to rest to finish the last set, so i wont be adding next workout
SLDL
1x15x65
Total pullups: 29
Definitely left room for improvement with the squat, kinda weird doing a program focused around squat effort, and its the accessories that are killing me… Guess thats going to change as I move forward.
Still on the fence about this, with a 2.5 increase every session, 18 sessions… Thats my 1RM, that ill have to do 20 times. Huh
Squats / pullover
3 Warmup sets SS with btn
20x87.5 / 20x25
CG Bench
1 warmup
3x12x62.5
Rows
3x15x45
SLDL
1x15x75
Total pullups: 35
Hamstring and calves constantly sore.
I can tell by the difficulty that the toilet at work had flushing today, that i am indeed eating enough.
Got hit with a pretty bad neck strain after benches, ive had a tight and bothered neck all day, got better during the workout, untill the bench fucked me up. Already feels better after the rows, gonna do some face pulls and pullaparts tonight to relieve abit.
Another week done, really stalling on the rows, kinda want to do lower reps, but then again, i guess the whole point of this program is to go out of my comfort zone
Squats / pullover
3 Warmup sets SS with btn
20x90 / 20x25
Really struggled today, was heavy after 6 reps, couldnt breathe after 17, big difference from a day being active at work and a day spent mostly in the car and rigging fishing gear lol.
CG Bench
1 warmup
1x12x65
2x10x65
Bench sucked, but I was rushing the workout so no wonder.
Rows
SLDL
Total pullups: 25
Training got cut short, gotta get back in to do the rows and dls.
Edit: did not come back in, got home late and figured going to bed would be the most senseful thing to do.
Gotta train Sun, Tue, Thursday since i got a fishing trip on friday, 14 hours of fishing after a tough squat day, or squat week rather, gonna be fun.
Damn, struggling on press today, really hoping to keep progression on this one.
Squats / pullover
3 Warmup sets SS with btn
20x92.5 / 20x25
Tough stuff.
CG Bench
1 warmup
2x12x65
1x9x65
Last rep of 2nd set my left side went sloppy so i just got comfortable with the last set.
Rows
3x15x47.5
Stiff legged DLs
1x15x80
Total pullups: 35
Pullups so easy today, did a set of 7 on the chins with ease, which is my previous best.
If i stall on the btn press aswell, ill switch between progressing on the 2 presses
Im starting to worry about the capability of my bar, i dont want it bending on my neck obviously, i have no idea how strong these pipes are, gonna try to figure it out.
Hard, but I smashed this compared to last session.
Squats / pullover
3 Warmup sets SS with btn
20x95 / 20x25
Super stiff today, did some more warmup reps than usual, forgot to do a heavier warmup set tho, so i was not ready for the weight on the 20 rep set, my upper body was shivering, legs not too bad.
CG Bench
1 warmup
3x8x65
God damn so heavy… Dont want to fuck up ny shoulder or arms for this fishing weekend.
Rows
3x15x40
Stiff legged DLs
1x15x60
Went light on rows and DLs too, been feeling some neck strain that i dont want to see getting worse.
Im busted after this weekend, Incredible how taxing it is just to waddle around while fishing, sleep hasnt been optimal either, and diet has been the worst, living on hotdogs, snacks and beer.
Behind the neck press
2 Warmup sets
3x12x42.5
Was eager to see how this would go after roughly 40 hours of swinging my rod around, shoulders were not happy yesterday… Went alright tho
Squats / pullover
Warmup sets SS with btn
20x97.5 / 20x25
When i started loggin today i was like, oh wow 4rd week already this is going great, after squatting i have no idea how im gonna keep this going for another 3 weeks.
CG Bench
1 warmup
1x12x65
1x10x65
1x9x65
Ive actually been wanting to do higher frequency benching for a long time, so this program gave me a shot at that, it doesnt seem to work wonders for me, hard to tell since i dont usually train like this i guess.
Rows
3x15x50
Of all that im going to take from these 6 weeks moving forward with my own training, high rep Bent rows is something im really looking forward to never touch again.
Stiff legged DLs
1x15x82.5
Total pullups: 36
Pullups are greatly affected by my meal timing, if i havent eaten for a while i seem alot lighter, obviously that makes sense, but like alot lighter.
I was just looking back on my training before Super Squats, my behind the neck press is already stronger than my actual Ohp, wut.
Squats / pullover
Warmup sets SS with btn
20x102.5 / 20x25
My shoulder felt super weird after this, i held a very close grip and gripped tight during the squats, not sure if this is the cause.
CG Bench
1 warmup
3x8x40
Shoulder feels too weird, just getting some easy reps in, same goes for rows and dls.
Rows
3x15x40
Stiff legged DLs
1x15x60
Total pullups: 40
If i was to redo this program i think i would do a Workout A, Workout B approach, i think doing the same stuff 3 days a week is just too much, just a little bit of variation would be nice, and better for the joints im sure.
However next time i want to do 20 reppers, im going to run a 531 variation, i made a deal with myself to not follow a program from JW before i buy his book.
As far as I know the plan is to open on the 6th? Gotta admit i stopped following the news and updates about all of this, so all i know is what i hear people talk about at work.
Not sure if i want to go back to the gym, being able to train at home has been such a great convinience, plus i get to not hear bullshit music, waiting for equipment, i can work out in my underwear, blasting metal while cooking dinner, amazing.
I do miss the social aspect, not that im a very social lifter at all, but theres just something about being in a gym with other people getting work in.
Not sure if it has been finalized whether they will be included May 6th or if they are in the May 21st round.
Have lost track of what is allowed when as well.
Ha ha ha, This could have been written by me word for word. Am actually writing this in between sets, sitting sweaty in my underwear, with Canadian thrash metal on the stereo.
A year of traning from home, have actually made me the strongest I have ever been, so will definitely continue working out from home for the time being. I think that not having a zillion specialized machines availlable, has helped me focussing on a few basic tried and true exercises that just work great.
Down the road, I could see my self supplementing it with an membership of inexpensive discount gym, for the occasional visit to do those few things I can’t do from home. But I don’t think I will go back to the gym as my primary thing.
Just kidding
