Shoulders and Abs & cardio today
Standing BB military press
57.5kgx6
57.5kgx6
57.5kgx5
57.5kgx5
57.5kgx4 - highest weight I’ve ever used so far. Will work towards 5 sets of 6 with good form
Abs
Cable crunch supersetted with medicine ball crunch
8+8
8+8
1 set of 4 pull-ups
Cable crunch only
8
8
16 mins cardio
Arms & cardio today
BB curl
50kgx6
50kgx6
DB curls (per arm)
24kgx5
24kgx5
Dumbbell skull crushers
10kgx16
10kgx12
Cable pushdown
23kgx8
23kgx7
Ab wheel
6
6
16 mins cardio
Back today
BB DL
130kgx6
142.5kgx6
150kgx6 - felt strong! will move this one up 2.5kg on next workout
BB row
100kgx6
100kgx6
Barbell shrug - squeeze traps before and after each set
150kgx6
150kgx6
Pull-ups
Overhand
16kgx4
16kgx4
Underhand
20kgx5
Ab wheel
6
6
Chest & cardio on Saturday (2 days ago)
BB BP
100kgx6
112.5kgx5
110kgx4
Incline BB BP
75kgx6
75kgx6
Weighted dips
36kgx6
16 mins cardio
Legs today
Squat
110kgx6
110kgx6
110kgx6
110kgx6
110kgx6 - felt like a beast, some of the middle sets were actually pretty easy, didn’t have to dig deep mentally at all. Will you the weight to 112.5kg on some of the sets next time
BB SL DL
100kgx6 - felt a little bit easier than normal so upped the weight on the next set
102.5kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Ab wheel
6
6
Shoulders & abs & cardio today
BB standing military press
57.5kgx6
57.5kgx6
57.5kgx6
57.5kgx5
57.5kgx5 - hoping for 6x5 next time!
Abs: superset cable crunch with medicine ball crunch
8+10
8+10
cable crunch only
8
8
16 mins cardio
Arms & cardio today
Barbell curl
50kgx6
50kgx6
DB curl (per arm)
24kgx4
24kgx4
DB skull crushers
10kgx15
10kgx11
Cable push down
54kgx6
54kgx6
Ab wheel
6
6
16 mins cardio - was tough today as got a stitch of wind in my chest but powered through
Back yesterday
DL
130kgx6
142.5kgx6
152.5kgx6
BB row
100kgx6
100kgx6
BB Shrugs (squeeze traps before and after)
150kgx6
150kgx6
Pull-ups
Overhand
14kgx5
14kgx4
Underhand
20kgx4
Chest and cardio yesterday
BP
100kgx6
112.5kgx5
107.5kgx5
Incline DB press
34kgx6
34kgx6
Weighted dips
36kgx6
Ab wheel
6
6
16 mins cardio
Legs today - interesting workout this morning. Some learning points.
Squats
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6 - big PR this time. Will stay at this weight for a bit now and work on the form.
Stiff leg DL - felt my lower back a little sensitive on the second last squat set, so sure enough this exercise felt a little awkward on the warmup sets. So decided to go light weight and supplement with more sets and focus on stretch. Lesson learned - do some SLDL as a warmup for heavy squats on next leg workout
60kgx6
60kgx6
60kgx6
60kgx6
60kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
Shoulders abs and cardio today
Standing BB military press
57.5kgx6
57.5kgx6
57.5kgx5
57.5kgx5
57.5kgx4 - damn. Was hoping for 5x6reps
Abs: superset cable crunch with medicine ball crunch
8+10
8+10
cable crunch only
8
8
16 mins cardio
Keeping up the good work in here, impressive stuff. What/where are you programming 5x6 for your top set on? Asking for a friend…
Ref warming up with SLDL before squats, it works wonders for me, keeping it light and getting some movement and blood flow going.
Thank you sir
I don’t understand your question. Can you phrase it a different way?
Basically, for your first exercise, are you only adding weight to the bar when you life five sets of six reps?
So your press session above, you hit five sets of six, one of four. Next session, will you keep the same weight and strive for five sets of six, or up the weight and reduce sets or reps? Whatever you’re doing, it looks like it’s working for you.
That’s the system exactly sir! Once you hit six (with good form) you move up by the smallest increment possible
Arms & cardio today
BB curl
50kgx6
50kgx6 - as above I’m not moving up on weight on this exercise as it gives me wrist problems. Focussing on form
Standing DB curl (per arm)
24kgx5
24kgx4
DB skull crushers (per arm)
10kgx18
10kgx12
Cable Pushdown
54kgx6
54kgx6
4 pullups
2 sets of 6, ab wheel
16 mins cardio
Back yesterday
DL
130kgx6
142.5kgx6
155kgx5 - aim is for 6 next time
Standing BB row
100kgx6
100kgx6
BB shrug - squeeze traps before and after set
150kgx6
150kgx6
Weighted Pull-up
Overhand
14kgx5
14kgx5
Underhand
20kgx4
Ab wheel
6
6
Chest and cardio today
BP
100kgx6
112.5kgx5
107.5kgx5
Incline BB press
75kgx6
70kgx6
Weighted dips
38kgx6
16 mins cardio
Legs today
Squats
112.5kgx6
112.5kgx6
112.5kgx6
112.5kgx6
122.5kgx5 - damn, just didn’t have the last rep in me. At least no back pain.
BB SL DL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
4 pull-ups
Ab wheel
6
6
Shoulders, Abs & Cardio today
Standing BB military press
57.5kgx6
57.5kgx6
At this point I started getting neck pain. This is like the 10th workout in a row where this exercise gives me neck pain. I’m going to switch to a seated position:
Seated BB military press
57.5kgx3
Switched to behind the head
40kgx6
40kgx8
4 pullups
Abs: superset cable crunch with medicine ball crunch
8+10
8+10
Side raise in plank position (each side)
12
12
16 mins cardio