@Chris_Colucci can you move my log over to over 35 category please? Thanks!
@Mod_Phoenix thanks! figured it was time to move it over here… 43 now. cheers
2 Likes
W5 D3
07.07.2021 (fasted 5.45am session)
Mobility, warmup
Twin KB
front squats -ss- walking lunges x2sets
Ankle mobility stuff, glute band work (various)
LEGS
Squats
bar x 12 ish
40kg x 10
60 x 5
70 x 4
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 6 (6th set building volume)
(3.7t)
Hex deads
bar x 12
40kg x 10
60 x 5
70 x 5
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 6 (6th set building volume)
(4.0t)
Calf raises (hack squat +30kg)
3 x 10
-solid session, good to get volume in on deads too this training block.
1 Like
W5 D4
08.07.2021 (fasted 5.45am session)
Mobility, warmup
band pullaparts during below, 80 ish various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (wide overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
47 x 6 (6th set building volume, up to 6 reps this week)
(2.1t)
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 6 (6th set building volume, 6 reps this week)
(1.9t)
Then some Meadows inspired rear delt madness…
Rear delt flyes 7.5kg DBs x 10-15 then drop to 4kg for another 10 then back to 7.5’s for the partial ‘swings’ till the burn was too much. Rinse and repeat for 3 sets
Then strict lateral raises
3 x 10 ish
Elliptical
12mins 12sec on, emom HR 130 ish (circa 2km)
-solid session, despite wanting to stay in bed once that alarm hit…
W5D5
09.07.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff
Various band pullaparts 100 ish over the session
HORIZONTAL
(low) Incline bench
bar x 10
40 x 8
50kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 6 (extra set)
(2.6t)
–ss–
Seated rows (chest support pin machine)
40ish x 8
55kg x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 6
(2.8t)
lying leg curls
x10, 12, 12
-short and sharp.
W5D6
-off rest (work show last night, a few bevvies).
W6 D1
12.07.2021 (fasted 5.45am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
47 x 8 (final week, building up to 8reps in 6th set )
(2.2t)
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8 (6th set to 8r)
(1.4t)
Standing cable curls 2 x 20r
Slow negative (circa 20s) pullups x3
Dreadmill
20mins high incline
-felt fresh after weekend off.
Have taken this week off bar Monday, almost over this cold/flu, plenty of nasty bugs floating around.
A few light lunch walks but otherwise rest.
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16.07.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff
Various band pullaparts 75 ish over the session
HORIZONTAL
(low) Incline bench
bar x 10
40 x 8
50kg x 8
50 x 8
50 x 8
50 x 8
(1.9t)
–ss–
Seated rows (chest support pin machine)
40ish x 8
55kg x 8
55 x 8
55 x 8
55 x 8
(2.1t)
DB pullover
3x10
Cable crossover
3x12-15
Rope tri’s overhead
2x15
-easing back into things, great arm pump by the end, loving the dumbell pullovers for engagement thru the chest and tri’s.
1 Like
W5 D3
17.07.2021 (fasted 5.45am session)
Mobility, warmup
Twin KB
front squats -ss- walking lunges x2sets
Ankle mobility stuff, glute band work (various)
LEGS
Squats
bar x 8
40kg x 8
50 x 8
50 x 8
55 x 8
55 x 8
55 x 8
60 x 5
70 x 4
75 x 3 ***decent progress happening here
(3.7t)
Hex deads
bar x 12
40kg x 8
60 x 8
60 x 8
60 x 8
60 x 8
(4.0t)
Calf raises (hack squat +40 x1s, then +30kg)
x5, 8, 8
-decent squat after a week off from legs, most weight on the barbell in years iirc.
…
W6 D1 (let’s try this week again!)
19.07.2021 (fasted 5.45am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
47 x 8 (final week, building up to 8reps in 6th set )
(2.2t)
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8 (6th set to 8r)
(1.4t)
Seated DB curls
x8 + 5 (drop sets), x8 +8
Dreadmill
10mins HIIT 60sec on then off, HR 171 max
10mins ssc HR down to 125 by end. HR 140 ave
-good to be back at full tilt.
Moved into stage 4 restrictions here, so gym is closed.
Limited gear at home and rain means horizontal work today will likely be rings for the rows, some pushups, etc.
Pivot and get that work done.
1 Like
W6D2 (lockdown home setup)
20.07.2021 (pre-lunch noon session)
quick warmup, shoulder dislocates
HORIZONTAL
Feet elevated push-ups
BW x10 x 6 sets
(2.7t)
–ss–
Ring rows (feet elevated, horizontal rows)
BW x8 x 6sets
(2.6t)
Lateral raises
3 x 10-12
-interspersed with some yard work and cleanup with the family.
-great to get some of that fresh air
W6D3 (lockdown home setup, back on the set of the living dead)
21.07.2021 (prelunch 1pm session)
brief warmup
stick overhead squats
LEGS
Squats
bar x 10
35kg x 10
45 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
(3.2t)
Hex deads - stiff legged
bar x 10
40kg x 8
50 x 8
60 x 8
60 x 8
(1.8t)
-plus toddler time inbetween sets.
-steam punkish squat ‘rack’ setup… have a few old weights lying around home:
-alpaca’s in the neighbours backyard too
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W6 D4 on the set of the living dead
23.07.2021 (mid arvo session)
quick warmup
VERTICAL
warmup sets of both at lighter weights then
Ring pullups (overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
-after work main lift only.
On the set of the living dead
26.07.2021 (pre-lunch noon session)
HORIZONTAL
Feet elevated push-ups
BW x10 x 5 sets
–ss–
Ring rows (feet elevated, horizontal rows)
BW x8 x 5sets
-Then some BW walking lunges, then with a toddlers in front rack position. A good way to travel from one end of the yard to the other according to jnr.
-Threw in some burpees late but minimal in total reps.
-Glute and lower back on the mend too.
27.07.2021 (prelunch 1pm session) on the set of the living dead
brief warmup
band overhead squats
side to side squats earlier
band pullaparts 100+ during the day
LEGS
Hex deads
bar x 15
40kg x 10
50 x 10
60 x 10
60 x 5
ss
Overhead carries - DB for distance. Hit around 60-70 paces for each set
-quick effective session, glutes and back soreness gone. more movement rqd!
-lockdown restrictions ends tonight, gym’s back open tomorrow with 1 person per 8m2. Easily achieved at my local gym with sfa people in there at 6am.
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Lots of beer barrels?. Have you considered using them for carries and overhead work. @T3hPwnisher was doing a bit of this a while back and its pretty good traning.
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@simo74 good to have you drop in here mate, ideally I’ll fill them and sell 'em! But more engineering of late than brewing to be honest. Have close to 100 empty kegs in the backyard atm.
I have been doing some overhead walks with an empty keg held overhead. A partially filled version for overheads has crossed my mind.
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Volume block completed, lockdown threw things into a bit of a spin given the home setup has its limitations. Not to worry, next block now moving into strength.
Thus next block ….
D1 & 4: OHP > Lat pulldowns/pullups
D2 & 5: Row > bench
D3 & 6: SQ > DL
Likely a short week this week given gym opened up only today.
This block, less fussed on Bench and DL’s as opposed to the other main movements.
Rep/set breakdown, noting last block ended with 6 sets of 8 reps on the main movements.
Week 1
3 sets of 10-12r for everything
(3-5 sets of accessory stuff each session)
Week 2
4 sets of 10-12
Week 3
5 sets of 7-9r
Week 4
6 sets of 7-9
Week 5
3 sets of 7-9 deload
Week 6
8 sets x 5-6r
Week 7
10 sets x 4r
Week 8
11sets x 4r
Week 9
12 sets x3r
Week 10
12 sets x 3r
Week 11
6 sets x 3r deload
W1 D1 (gym) Strength Building Block
28.07.2021 (pre-lunch noon ish session)
Mobility, warmup
band pullaparts during below, 100+ various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (wide overhand grip)
42kg x 12
42 x 12
42 x 12
(1.5t)
-ss-
OHP
25kg x 12
25 x 12
25 x 12
(0.9t)
Seated DB curls
3 x 10r
Elliptical
10mins HIIT 60sec on then off, HR 170 max
5mins ssc HR down to 120
2.5km
-nice near empty gym
-muchly needed aerobic work there, too easy to stagnate in lockdown…
-edit Elliptical not treadmill
1 Like
W1 D2 (gym) Strength Building Block
29.07.2021 (post-lunch 2pm session)
Mobility, warmup
band pullaparts during below, 100+ various grips
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 10
45 x 10
45 x 10
(1.7t)
–ss–
Seated rows (chest support pin machine)
42kg x 12
42 x 12
42 x 12
(1.5t)
DB pullover
5x10 (17.5kg DB)
Dreadmill
Highest incline 15mins HR 152 ish
2 Likes