Stats:
- 18 years old, 5 foot 10, currently weighing around 80kg
Goals:
- add muscle (high 80kgs)
- bench 100kg for 10 (currently on 7), front squat 120kg for 10 (most I’ve done is 5)
- do a full nordic curl
- improve flexibility
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Currently my plan is to divide the summer into three 3-week phases, with phase 1 being more size focused, phase 2 being more focused on strength in the big 3, and phase 3 being focused on strength and conditioning for rugby
Plan for the first 3 weeks:
Day 1:
Bench press TS 10-8-6
Bench press 2x10-8-6 with 80% of TS
Dumbbell OHP 4x8
Flies 3x12
Triceps extensions 3x12
Triceps pushdowns 3x15
Day 2:
Pull-ups TS 12-10-8
Pull-ups 2xbw to failure, 60s break
Machine rows 4x8
Db rows 3x12es
L-arm preacher curls 3x12
L-arm 1.5 hammer curls 3x8
Day 3:
Squat jumps 3x3
Power cleans 3x3
Back squat TS 10-8-6
Back squat 2x8-6-5 with 80%
Quad extensions 3x12
Calf raises 3x12
Day 4:
Bench press TS 12-10-8
Bench press 2x12-10-8 with 80% of TS
Dumbbell OHP 4x6
Lateral raises 3x12
Triceps skullcrushers 3x12
Triceps pushdowns 3x20
Day 5:
Barbell rows 12-10-8
Barbell rows 2x12-10-8 with 80%
Lat pull downs 4x8
Inverted rows 3xfailure with 60s
L-arm curls 3x6
L-arm spider curls 3x12
Day 6:
Broad jumps 3x3
Power cleans 3x3
Deadlift TS 8-5-3
Deadlift 2x8-5-3 with 80%
Hamstring curls 3x12
Calf raises 3x12
where 3 different rep numbers are given means that each week I’ll be doing a different number of reps, e.g. with deadlift week 1 I’ll do a topset of 8, week 2 I’ll do 5, and week 3 will be 3 reps
I wrote this myself as I really enjoy this part of training, so any feedback/suggestions would be appreciated
Went for a 200kg DL today. Couldn’t get it off the floor. Kinda knew I wasn’t gonna get it after my last warmup but went for it anyway. Oh well. I’ve got a video of the warmup at 180kg but it’s an mp4 and I can’t figure out how to upload it.
once it’s a gif you can upload it, 7th button from the left.
or upload to youtube and copy link here.
There we go! Thanks! Hips shoot up a bit, idk how to address that though other than by concentrating on not doing it when deadlifting.
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First session in a few days today. Away for t
he weekend, so thought I’d try the Ellington Darden NEXT arm workout on Friday. Did upper body today, running tomorrow. Today’s workout:
Bench Press 20kg x12, 60kg x12, 80kg x13 (last few reps shown in video), 60kg x12, 60kg x12
Pullups (60s rest between sets) +10kg x8, bw x10, bw x5
Seated Dumbbell OHP 4x8 w/ 20kg es (only got 7 on the 4th set)
Machine Rows 3x12
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Did the NEXT arm workout today. Am regretting not measuring my arm circumference before, but they were 15 inches a month or so ago.
Workout:
Close grip bench 30-10-30 (50kg)
Dumbbell extensions 10-30 (10kg es)
Tricep push downs 10-30 (25kg)
Barbell curls 30-10-30 (just the bar)
Hammer curls 10-30 (7.5kg es)
Dumbbell curls 10-30 (7.5kg es)
Negative dips x8 (+20kg)
Negative chin-ups x8 (+20kg)
Super super slow negative dip (did 2 for a total of 50s going down)
Super super slow negative chin (did 2 for 50s total)
Arms definitely feeling kinda dead a couple hours later 
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Lower body workout today.
Squat jumps 3x3
Power cleans 3x3 w/ 50kg
Back squats 20kg x10, 60kg x10, 100kg x10, 120kg x10, 100kg x10, 100kg x10
Calf raises 3x12 w/ 140kg on a leg press
Quad extensions 3x12 w/ 50kg
This was my first lower body day in a couple weeks, so didn’t go all out, but am still expecting to be sore tomorrow!
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Great stuff man
Cheers!
Push day today:
Bench press 20kg x10, 60kg x10,65kg x5, 85kg x10, 65kg x10, 65kg x10
Standing dumbbell OHP 4x8 w/ 20kg es
Cable flies (height 17) 3x12
D-bell triceps extensions 3x12 w/ 12.5kg es
Triceps push downs 3x15
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Pull day:
Pull-ups: inverted rows x12, bw x5, +10kg x12, bw x10, bw x7
Machine rows 4x8 w/ 40kg es
SA d-bell rows 3x12 w/ 27.5kg es
Left-arm preacher curls 3x12 w/ 12.5kg
Left-arm 1.5 hammer curls 3x8 w/ 10kg
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Legs today, was warming up deadlifts when my hamstrings kinda seized up, so decided not to risk it, and just do some lighter stuff and stretch.
Power cleans 3x3 with 50kg
Deadlift 100kg x 5 or 6 (when my hammies seized)
Hamstring curls 3x12
Calf raises 3x12
Exercise bike 10mins
Stretching 15 mins
Bit of a shit day
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next time will be better
It was actually! Friday was a push day:
Bench: 20kg x 12, 60kg x12, 82kg x12, 65kg x12, 65kg x12
Seated D-bell OHP: 4x8 w/ 25kg es for 2 sets, 22.5 kg es for 1 set
D-bell lateral raises 3x12
Skull crushers 3x15 w/ 30kg
pushdowns 3x20
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Pull day today:
Barbell Rows: 20kg x12, 60kg x12, 80kg x12, 65kg x12, 65kg x12
Lat pull-down 4x8 w/65kg
Inverted rows 3x to failure, 60s rest
L-arm standing curls 3x6 w/17.5kg
L-arm preacher curls 3 x to failure
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Leg day today:
Squat jumps 3x3
Power cleans 3x3 w/ 60kg
Back Squat 20kg x8, 60kg x8, 100kg x8, 130kg x10, 110kg x8, 110kg x10
Leg extensions 3x12 w/ 50kg
calf raises 3x12 w/ 150kg
Back squat TS: 130kg x10
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Push day:
Bench press 20kg x8, 60kg x8, 70kg x8, 90kg x10, 70kg x8, 70kg x8
Standing D-bell OHP 4x8 w/ 20kg es
Cable flies 3x12
D-bell triceps extensions 3x12
Rope triceps pushdowns 3x15
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Pull Day:
Pull-ups: inverted rows x12, bw x5, +12.5kg x10, bw x11,8,7,5
Machine rows 4x8 w/ 50kg es
D-bell rows 3x12es w/ 27.5kg
L-arm Preacher curls 3x12
L-arm 1.5 hammer curls 3x8
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Leg Day:
Broad jumps 4x3
Power cleans 2x3 w/60kg
Deadlift 60kg x8, 110kg x8, 140kg x8, 140kg x5, 140kg x3
HS curls 3x12 w/55kg
Calf raises 3x12 w/160kg
Bit of waffle: My hamstrings always seem to seize up on this day, not sure why. Today with the broad jumps I gradually increased the intensity from set to set, which seemed to help a lot. Also, with the deadlifts idk why but something about this gym just means my hands get really sweaty. Was planning on doing a top set of 150-160kg for 8, but I could barely hold onto the bar while doing 140. I’ve done 150 for 8 for multiple sets before, so isn’t a grip strength thing (well not entirely). Probably going to invest in some chalk…
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Push day:
Bench press 20kg x10, 60kg x10, 80kg x2, 85kg x12, 65kg x10, 65kg x10
Seated D-bell Ohp 4x6 w/25kg es
Lateral raises 3x12-20
Skull crushers 3x12 w/40kg
Triceps push downs 3x20
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