Pic from last week, been ages since I last posted a photo.
Form check, post 2 x 30r squats from last weekend.
Legs were still like jelly post above working sets…
How’s them socks.
W7 D6
24.04.2021 (fasted 6.00am session)
Mobility, warmup
Leg band work, hitting glutes, activation, ankle stuff
KB lunges 2x12r
Squats
bar - random reps working form etc…
2x30r (40kg)
Elliptical
40min recovery (HR 95 - 105)
…
** RP+1 WEEK **
W9 D1
03.054.2021 (fasted 5.30am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+1 (bar 20kg) ss Neutral grip pull downs 5x12+1 (42kg)
biceps - incline DB bench curls 1x20r, 1x12r (5kg DB)
Elliptical
20mins SSC
Glute work - banded, multi direction work
W9 D2
04.05.2021 (fasted 5.30am session)
Mobility, warmup
HORIZONTAL
Incline bench 5x12+1 (35kg total) ss seated Rows 5x12+1 (42kg)
Triceps extension x20r, x12r ss face pulls 2x20r
Glute focus band work, Core
W9 D3
05.05.2021 (fasted 5.30am session)
Mobility, warmup
ankle activation, ankle mobility focus
KB goblet squats ss KB walking lunges
Squats
bar x8r
2x30r (40kg) -circa 2.5min sets each time
Elliptical
5min HIIT (all i could manage today, lactic, heavy legs)
25min LT (tough 5.3km)
-HR 155 by end of LT
-legs felt fine until cardio then didn’t want to join in… so heavy
W9 D4
06.05.2021 (fasted 5.30am session)
Mobility, warmup, banded pullaparts, broomstick dislocations, etc.
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+1 (bar 20kg) ss Standard grip pull downs 5x12+1 (42kg)
DB lateral raises 20r, 12r, 10r (4DB),
Then glute band work, ab wheel 2x10r
-solid little session
-upping food yest and today given legs were struggling previous cardio session
W9 D5
07.05.2021 (fasted 5.30am session)
Mobility, warmup, broomstick dislocates, plyo pushups
HORIZONTAL
Incline bench 5x12+1r (35kg) ss seated rows 5x12+1r (40kg)
lying leg curls - single leg x20r, 12r
Rear delts- reverse cable crossover x15r, 15r, 10r
-solid session, great chest pump post bench, then rear delt work on cables
W9 D6
08.05.2021 (fasted 6.00am session)
Mobility, warmup
Leg band work, hitting glutes, activation, ankle stuff
KB lunges 2x12r ss goblet squats
Squats
bar - some
2x30r (40kg)
Elliptical
10min HIIT 30sec on 30 off
20min LT 2min on, 2off - HR 155 by end
(5.5km ish)
…
** RP+2 WEEK **
W10 D1
10.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts etc
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+2 (bar 20kg) ss lat pull downs (closer grip) 5x12+2 (42kg)
biceps - incline DB bench curls 1x20r, 1x(8+4)r (5kg DB)
Elliptical
20mins SSC
W10 D2
11.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts, plyo pushups
HORIZONTAL
Incline bench 5x12+2 (35kg total) ss seated Rows 5x12+2 (42kg)
Triceps extension x20r, x12r, x12r
Glute focus band work at various angles ss ab roller 3x10
W10 D3
12.05.2021 (fasted 5.30am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
band work to activate glutes
Squats
bar x some
1x8r (40kg)
1x25r, rest then 1x10r (50kg)
Elliptical
10min HIIT
20min SSC (4.7 ish km)
-10kg added to squats, was aiming for 1x30r but called it at 25, then another 10r as penance. 2x30r saturday is the plan.
W10 D4
13.05.2021 (fasted 5.30am session)
Mobility, warmup, banded pullaparts, broomstick dislocations, etc.
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+2 (bar 20kg) ss Standard grip pull downs 5x12+2 (42kg)
DB lateral raises 15+5r, 10+4r, 8+8r (4DB)
Short and sharp.
W10 D5
14.05.2021 (fasted 5.30am session)
Mobility, warmup, plyo pushups, rhomboid activation
HORIZONTAL
Incline bench 5x12+2r (35kg) ss seated rows 5x12+2r (40kg)
seated leg curls - single leg x20r, 12r
CT’s lateral raise drop set DB+band 15r > DB 10r > band 10r
-Another short sharp with focus and effort on form.
-Building the mind-muscle connection
W10 D6
15.05.2021 (fasted 6.00am session)
Mobility, warmup
KB lunges 2x12r ss goblet squats 2x10r
Squats
bar - some
1x31r (50kg)
1x30r (50kg)
Elliptical
10min HIIT 30sec on 30 off
20min SSC
-each squat set took a while, totally gassed by end of second set of 30. feeling that 10kg jump in weight…
…
** RP+3 WEEK **
W11 D1
10.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts etc
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+3rp (bar 20kg) ss lat pull downs (closer grip) 5x12+3rp (42kg)
biceps - incline DB bench curls 1x20r, 1x12r, 8+8rp (5kg DB)
Elliptical
20mins SSC (~3.5km ish)
W11 D2
18.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts, plyo pushups
HORIZONTAL
Incline bench 5x12+3rp (35kg total. 2.6t moved) ss seated Rows 5x12+3rp (42kg. 3.1t moved)
Triceps extension - skullcrushers x20r, x12r, x8r
Then tri kickbacks x8r x8r to failure
W11 D3
19.05.2021 (fasted 5.30am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
band work to activate glutes
Squats
bar x some
8r (40kg)
19r (50kg) (then a rhomboid twinge… wtf!), 45sec rest then
11r to complete the 30r set
30r (50kg) (3.0t moved)
Elliptical
10min HIIT
20min SSC (3.9 ish km)
W11 D4
20.05.2021 (fasted 5.30am session)
Mobility, warmup, broomstick dislocates, band pullaparts, pushups, rhomboid activation stuff, etc
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+3rp (bar 20kg) ss lat pull downs (closer grip) 5x12+3rp (42kg)
lateral raises standing DB 16+4r, 8+4r, 10r (4kg DB)
rear delts 4kg DB drop sets to 3kg DB > 12+10, 10+8, 8+6 ish reps.
core fun including:
mcgill x3, incl plank, side plank
ab wheel 3x10 ss glute band work 15r,10r
standing band glute work ss seated leg extensions at angle (targeting muscles around the knee)
-strict focus on the lateral raises
-rhomboid is ok, some soreness this morning but didn’t feel it during main lifts. tomorrow bench/row more the tester
W11 D5
21.05.2021 (fasted 5.30am session)
Mobility, warmup, pushups, banded rows, rhomboid activation stuff
HORIZONTAL
Incline bench 5x12+3r (35kg) ss seated rows 5x12+3r (40kg)
seated leg curls - single leg x20r, 15r (plus warm up set prior)
more core stuff - mcgill x3, stretching, foam rolling.
-BW back up at 70kg this morning… wierd.
W11 D6
22.05.2021 (fasted 6.00am session)
Mobility, warmup
KB lunges 2x12r ss goblet squats 2x10r
Squats
bar - some
2x30r (50kg)
rear delt machine 2x20r
Elliptical
10min HIIT 30sec on 30 off
20min SSC
-a little more convincing on the squats, circa 3.30min sets to get the 30reps in.
…
** RP+4 WEEK **
W12 D1
24.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts etc
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+4rp (bar 20kg) ss lat pull downs (closer grip) 5x12+4rp (42kg) (4.9t moved)
biceps - rope/cable hammer curls x16+8r x8+8r
Elliptical
20mins SSC at HR 105-110 ave (~3.5km ish)
W12 D2
25.05.2021 (fasted 6.00am session)
Mobility, warmup, band pullaparts, plyo pushups
HORIZONTAL
Incline bench 5x12+4rp (35kg total. 2.8t moved) ss seated Rows 5x12+4rp (42kg. 3.4t moved)
Triceps extension (overhead rope) - x20r, x10r, x10r
Then triceps pushdowns (rope) ss face pulls (high then low angles) ss more pushdowns with bar (working different grip and angles to failure… lower weight, higher 15+ rep sets
100+ band pullaparts of various grips spread throughout today’s session too.
W12D3 - off, no squats. trap/neck soreness. rest day.
…
W12 D4
27.05.2021 (fasted 5.30am session)
Mobility, warmup, band pullaparts
VERTICAL
warmup sets of both at lighter weights then
OHP 5x12+4rp (bar 20kg) ss lat pull downs (closer grip) 5x12+4rp (42kg)
lateral raises cable 15+5r, 8r
100 band pullaparts of various angles spread amongst the session