W8 D52 (gym) Strength Building Block: 11 sets x 4r
17.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 200 ish various grips, various angles
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 6
60 x 4 x 11sets
(3.5t)
–ss–
Seated rows (seated row/chest supported row)
35 x 8
50 x 6
70 x 4 x 11sets
(3.3t)
DB Pullover 25kg
3x10
Cable crossover
x12, 8 8
Dreadmill - highest incline
10mins HR 155 ish
-focus on locking those shoulders down during incline. Felt really good, but fatigue noticable at back end of set.
W9 D1 (gym) Strength Building Block: 12 sets x 3r
20.09.2021 (5.30am session)
Mobility, warmup
band pullaparts during below, 150+ ish various grips
VERTICAL
Warm up lat pull downs (wide overhand grip)
33kg x 10
50 x 5
65 x 4
Then pullups
BW x 11sets (BW circa 72kg)
(3.1t)
-ss-
OHP
15kg x 8
bar x 5
40 x 5
42.5 x 3 x 11sets
(1.7t)
Seated curls
7.5 db’s
3 x 10
Elliptical
10mins 60sec on, 60 off (HR 170 max)
10mins SSC (HR 144)
(4.5km ish)
-it’s only taken 9 weeks, but but back to hitting BW pullups. Keeping the 3r sets was great.
-OHP felt heavy today despite only a small increase from last week
W9 D2 (gym) Strength Building Block: 12 sets x 3r
21.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 200 ish various grips, various angles
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
60 x 5
62.5 x 3 x 12sets PR
(3.1t)
–ss–
Seated rows (seated row/chest supported row)
35 x 8
50 x 6
75 x 3 x 4sets
80 x 3 x 8sets PR
(3.1t)
DB Pullover
25kg 10, 10
27.5 x 10, 10
(40reps)
Rope overhead tri’s
3x12
Dreadmill - highest incline
10mins HR 150 ish
-added more to the rows part way through to hit around the 3rm weight
-incline bench notional PR, given haven’t tracked it compared to flat bench previous. More in tank there to give too me thinks
W9 D3 (gym) Strength Building Block 12 sets x 3r
22.09.2021 (5.45am fasted session)
Mobility, warmup, clamshell band/glute work
KB walking lunges (2sets) ss side to side BW squats
LEGS
-hip aeroplanes 4 per side
Squats
bar x 10
40kg x 8
50 x 6
60 x 5
70 x 3
75 x 3 x 12sets
(4.1t)
Hex Deads
40kg x 8
60 x 6
80 x 4
90 x 3 x 12sets
(4.2t)
-no accessory work today, no time.
-shortening rest periods but still taking an hour across the session.
-squats felt reasonably heavy, doable.
-hex deads solid, 100kg on the horizon but not far off…
W9 D5 (gym) Strength Building Block: 12 sets x 3r
24.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 200 ish various grips, various angles
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 5
60 x 4
65 x 3 x 12sets PR
(3.3t)
–ss–
Seated rows (seated row/chest supported row)
35 x 8
50 x 6
65 x 5
80 x 3 x 12sets
(3.4t)
then:
-band work - knee’s been a bit puffy of late. a reminder to hit up some prehab moves with the bands for the leg muscles at various angles
-foam rolling (it’s been a while)
Off recovering from headcold the last few days… back into things today.
W10 D1 (gym) Strength Building Block: 12 sets x 3r
29.09.2021 (5.30am session)
Mobility, warmup
band pullaparts during below, 180+ ish various grips
VERTICAL
Lat pulldown machine 35x10, 50x6, 65x4
Then pullups
BW x 12sets (BW circa 72kg)
(2.7t)
-ss-
OHP
bar x10
30 x 8
40 x 5
42.5 x 3 x 12sets
(1.7t)
Seated DB curls
6.6rp x 2 (10kg then 7.5kg DB’s)
Elliptical
10mins 60sec on then off HR 174 peak
10min SSC HR 130ish at end
(3.5km)
-nothing like some cardio to help cough up a few loogies
-hit more pulls than above given warmup work, plus I lost count so likely an extra set or two in there…
W10 D2 (gym) Strength Building Block: 12 sets x 3r
30.09.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 150+ various grips, various angles
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 5
60 x 4
65 x 3 x 12sets
(3.3t)
–ss–
Seated rows (seated row/chest supported row)
35 x 8
50 x 6
65 x 5
80 x 3 x 12sets
(3.4t)
DB Pullovers
27.5kg DB
3x10
Rope tri overhead
x15,10+5rp, 10+5rp
(45reps)
-solid
-the fun of chopping and changing row movements when various others are using them… maybe I should bring 2x towels to commandeer a row machine and a bench… hmmm…
W10 D3 (gym) Strength Building Block 12 sets x 3r
01.10.2021 (5.45am fasted session)
Mobility, warmup, clamshell band/glute work
KB walking lunges (2sets) ss side to side BW squats (2 sets)
LEGS
-hip aeroplanes 4 per side
Squats
bar x 10
40kg x 8
50 x 6
60 x 5
75 x 3 x 12sets
(4.0t)
Hex Deads
40kg x 8
60 x 6
80 x 4
90 x 3 x 12sets
(4.2t)
-work day = no time for accessory work. DL’s not quite 100% on form
-squats felt heavy
-no suprises on above given it’s been almost a week since SQ/DL’s
W10 D4 (gym) Strength Building Block:
02.10.2021 (5.30am session)
Mobility, warmup
band pullaparts during below, 150 ish various grips
VERTICAL
Lat pulldown machine 35x10, 50x6, 65x4
Then pullups
BW x 4, 4 (BW circa 72kg)
+5kg x3, 3
+10kg x2, 2, 2 * PR *
(2.0t)
-ss-
OHP
bar x5
30 x 5
40 x 5
45 x 3
47.5 x 2
50 x 2
52.5 x 2
55 x 1 * PR *
55 x 1 (just for good measure)
(1.1 ish t)
Hex DL
40 x 8
60 x 5
80 x 3, 5, 5
Rear delts
10kg DB’s
x 18+7rp (25r)
x 15+10rp (25r)
(50r total)
Dreadmill
10mins highest incline
-Nice strength testing session on vertical, rarely tracked pullups so a PR (I think!) there adding in some kg’s. OHP felt great, 55kg a 5kg PR since 50x3r WAY BACK in 2016.
-Glutes were still feeling previous day’s deads, thus just some volume work after upper work
W11 D1 (gym) Strength Building Block: 6 sets x 3r deload week
05.10.2021 (5.30am session)
Mobility, warmup
band pullaparts during below, 90 ish various grips
VERTICAL
Lat pulldown machine 35x10, 50x6, 65x4
Then pullups
BW x 6sets (BW circa 72kg)
(1.4t)
Thanks @ChickenLittle - hit the beers hard with a mate that arvo, at a metal concert… fk I’m too old for that. The resultant hangover knocked me out all Sunday…
Cheers @dagill2 was pretty happy getting 5kg over my previous efforts. I’m rarely aiming at lower rep lifts nowadays though.
W11 D2 (gym) Strength Building Block: 6 sets x 3r deload
06.10.2021 (5.45am session)
Mobility, warmup
band pullaparts during below, 100 ish various grips, various angles
HORIZONTAL
Low Incline Bench
bar x 10
40kg x 8
50 x 5
65 x 3 x 6sets
(1.6t)
–ss–
Seated rows (seated row/chest supported row)
35 x 8
50 x 6
65 x 5
80 x 3 x 6sets
(1.8t)
-Moving into a cut phase (local gym has their annual ‘comp’ with recipes, workouts, body scans, etc (all for a fee of course). As expected their ‘workouts’ are crap, all body weight stuff, not a barbell in sight. For shame… that won’t do.
-Scan last night bf at 21% (at 72kg BW). Up from 19.5% at 70kg (previous scan 29.04.21)
-2 more scans bokoed over the coming 8 weeks.
W11 D4 (gym) Strength Building Block: 6 sets x 3r deload
07.10.2021 (5.45am fasted session)
Mobility, warmup, clamshell band/glute work
KB walking lunges (2sets) ss side to side BW squats (2 sets)
LEGS
Squats
bar x 10
40kg x 8
50 x 6
60 x 5
70 x 3 x 6sets
(2.0t)
Lying leg curls
2x12
Elliptical
20mins SSC HR 130 4km ish
-felt awful going in, slightly better after completing above. awful sleep thanks to work stresses
-skipped DL’s today, lighter deload week so all good.