C6 W3
Mon OHP
25kg x 5 warmup
38 x 5
43 x 3
48 x 5 *PR
25 x 5 warm down
dips 5x10 (+15kg)
pull ups 6,5 (slacker!)
C6 W3
Tues DL
warmup
box jumps 3 x 10
25kg x 5
45 x 5
53 x 5
61 x 3
69 x 8 *PR
55 x 10
Hanging Leg Raises 5 x 10
Good mornings 25kg BB 4 x 10
Fireman carries 40kg 40,65,60 sec
C6 W3
Sun Bench
warmup
bar x 5
45kg x 5
56 x 5
64 x 3
71 x 6 *PR
45 x 8
Slack week, being on holidays, but smashed my main lifts. Squats tonight then deload the rest of the week.
C5 W3
Mon Squat
warmup
box jumps 3 x 10
Squats
BW 2x5
45kgx5
56 x 5
64 x 3
71 x 6 *PR
BBB Squats 55kg 5x5
Leg curls 20kg 5x10
Walk with the missus - jelly legs to the max
C6 W4
deload commence
Tues OHP
warmup
bar x 10
20kg x 5
25 x 5
30 x 5
band pull aparts 3x20
dips 4x15
pull ups 8,7,7,6,6
…
Pilates evening session
C6 W4
deload
Wed Deadlift
warmup
box jumps 3x10
25kg x 5
28 x 5
35 x 5
38 x 5
hanging leg raises 3x10
overhead single arm carries 10kg plate 3x40sec each arm
lots of stretching after
C7 W1
Mon DL
warmup
Box jumps 3 x 10
DL (sumo) 25kg x 8 for something different in warmups
DL (traditional):
25kg x 5
50 x 5
56 x 5
65 x 10 & felt awesome
Hanging leg raises 5 x 12
Good mornings 25kg BB 5 x 10
3 x 20 pull aparts
single overhead carry 30sec 10kg
Pilates last night.
(God bless the inventor of lycra)
C7 W1
Wed OHP
25kg x 8 warmup
34 x 5
39 x 5
45 x 7
25 x 10 warm down
pull ups 6,8,8,6,6,8 (42)
chins 5,5
dips 5x15
lateral raises 5kg DB 3 x 10
plus some single leg squats (off box), 4 sets x 3 reps. tester tonight, will start introducing more of these into leg days.
C6 W1
Thurs Squat
warmup
box jumps 3 x 10
Squats
BW x10
45kg x 5
53 x 5
61 x 5
68 x 8
BBB Squats 50kg 5x5
Leg curls 18kg 5x10
C6 W1
(not cycle 7 - yet, typo’s previously)
Fri Bench
warmup
45kg 2 x 6
50 x 5
58 x 5
66 x 6
Quick session.
C6 W2
Mon DL
warmup
Box jumps 3 x 10
DL
45kg x 5
54 x 3
62 x 3
70 x 8 & had 2-3 left in the tank too.
Hanging leg raises 5 x 10 - slow and steady, esp on the decline.
Hip extensions 25kg BB 5 x10
BB Rows 25kg 25,20,16 reps
Tues - Pilates, stretching
…
C6 W3
Wed OHP
25kg 2 x 8 warmup
37 x 3
42 x 3
47 x 7 (boo-yah!)
25 x 8 ease down
pull ups 7,7,7,6,6 (33)
chins 5,5,5,5 (20)
dips 3x15 BW, 2x15 (+15kg)
Carries 40kg 70,65,62 sec (brutal, great pump)
side planks 3 x 30secs
lots of stretching
C6 W3
Thurs Squat
warmup
box jumps 3 x 10
Squats
25 x10
45kg x 5
57 x 3
65 x 3
72 x 5 *PR
BBB Squats 57kg 5x5
Leg curls 18kg 5x10
C6 W3
Fri Bench
warmup
45kg x 5
45 x 6
52 x 3
57 x 3
65 x 6
57x 5
57x 5
57x 5
57x 5
57x 5
One Arm Rows 22.5kg DB 5x10
Body Weight up to 70kg. +2kg over the last month or so I reckon.
Need to take some measurements first thing one morning.
I think I am actually on cycle 7 (not 6), need to check my notes. some cut and pastes above and I forgot to change cycle number.
Welded up a weight plate stand today, plus I’m building an ugly drum smoker this weekend… good times!
C7 W3
Tues (am) DL - busy tonight so morning session, first morning gym session ever for me I reckon…
warmup
Box jumps 2 x 10
DL 25kg x 10
45 x 5
56 x 5
64 x 3
71 x 7 *PR (left a couple in the tank)
45 x 5
Hanging leg raises 5 x 10
Hip Extensions 25kg BB 5 x 10
Pilates last night. Great session.
C7 W3
Wed OHP
25kg x 8 warmup
39 x 5
45 x 3
50 x 3 *PR
37 x 5 ease down
pull ups - slow decline work 3 x 5
dips seated 2x10, bars 3x5
strict BB curls 15kg 3x8
Carries 40kg 3x40 sec
C7 W3
Thurs Squat
warmup
box jumps 3 x 10
Squats
bw x15
45 x 8
60kg x 5
68 x 3
77 x 3 *PR
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
Leg curls 18kg 1x8, 22kg 3x8
Band pullaparts 3x20
ghr - some basic decline work only