BACK
BB ROW
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
80 x 6 (my upper back ‘clicked’… very painful so stopped)
SCAFFOLD PULL UPS
4, 4, 5
KROC ROWS
41 x 5
51 x 5
61 x 3 (PB)
ROPE PULL UPS
4 , 4 , 4
LEGS
SQUATS
60 x 5
70 x 5
90 x 5
110 x 5
120 x 5
130 x 5
140 x 5 ** (PB)
105 x 6
FRONT SQUATS
60 x 10 x 10 x 2 adductor gave up on me
RDLs
60 x 8
70 x 8
85 x 8
LUNGES
40 x 6 x 6 x 3
** my cousin was training with me today. I did 3 reps at 140kg then asked him to stand behind me. On the 4th rep I felt a slight squeeze on my stomach and I shouted not to help me. Then I felt even more on the 5th… he thought I said help me… great. He said he was hardly helping… but I’m gonna do 140 x 5 next week anyways. Tough session. Can hardly walk atm!
Push
MILITARY PRESS
20 x 5
40 x 5
50 x 5
60 x 5
70 x 3
50 x 10
SPEED BENCH
50 x 3 x 3
FLIES
11 x 10 x 3
SPEED BENCH
50 x 3 x 3
CGBP
60 x 10 x 10 x 8
SPEED BENCH
50 x 3 x 3
LAT RAISES
12 x 8 x 8 x 7
DEADLIFTS
100 x 3
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 2
170 x 1 (PB)
180 x 0
SHRUGS
85 x 12 x 12 x 6
NECK HARNESS
5 x 20
10 x 10
20 x 4 x 4
I dont like making excuses but the last two session im pretty sure work has affected them. We’re digging footings for an extension and it is physically ruining me. My back has been aching none stop, so kinda pleased with 170. Im pretty certain with adequate rest i couldve got 180. Oh well. Deadlifts really aggrevated my elbows, well the one with underhand grip. Waiting for the GHRP 6 to help ease some pain.
Had a bad chest workout. Will post soon. Excuses to follow
PUSH
BENCH
20 x 8
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 2 (-1 PB)
80 x 8
FLIES
15 x 10
15 x 10
15 x 8
CGBP
60 x 10
60 x 10
60 x 10
LAT RAISE
12 x 8
12 x 8
12 x 8
PRESS UPS
20 , 14 , 7
Really pissed at the bench. But in my defence, working in the sun all day unable to eat at this new job until 4 o clock really takes it out of you. Especially when I’m digging all day… I love the way I say I dont like making excuses, but this log is full of them.
One thing I did get is a serious burn in my chest, with doms following even now (4 days after)
I did this wo on Wednesday, couldn’t do it Monday as I had a funeral and Tuesday I was hungover. Didn’t eat for 36hours whilst continuing to work (another excuse). That means I couldn’t do another push day this week, as it will interfere with my bench day on Monday. I want 100 x 5
LEGS
SQUAT
60 x 5
70 x 5
90 x 5
110 x 5
120 x 5
130 x 5
140 x 5 (PB)
105 x 7
Front squat
60 x 8
60 x 10
60 x 6
Rdls
65 x 8
75 x 8
90 x 2
Lunges
40 x 8 x 5 x 3
This session was murderous. Serious doms which is nice. I need to buy a fan for my shed. Sweat dripping and I was lacking in mental strength. Pleased with the PB, no spotter unlike last time… onto 150 x 5. 140kg was my 1rep max a few months ago, and I could only get 120 x 2. So I’m guestimating my 1 rep is 160ish? I’ll test it soon.
I still can’t do any pull days. My elbows are shot. And pushing doesn’t affect them at all.
Went to the driving range today… wasn’t a good idea as it really aggravated my left elbow. It should, fingers crossed, be fine for tomorrow
booooom! i got the 5 x 100… il post in a bit
BENCH
20 x 8
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5 (PB)
80 x 9
FLIES
16 x 10 x 8 x 6
CGBP
62.5 x 8 x 9 x 6
LATERAL RAISES
13 x 8 x 8 x 4
6 hours later , forgot to do them…
Press UPS - 21 , 17 , 14
Decided to play in a rugby tournament so skipped heavy leg work.
SQUATS
62.5 x 8
62.5 x 8
80 x 20
80 x 12
SHRUGS
60 x 12
80 x 12
100 x 12
80 x 12
60 x 12
MILITARY PRESS
20 x 8
40 x 5
50 x 5
60 x 5
70 x 4 (PB)
50 x 10
Speed bench
60 x 3 x 9 sets
Flies
11 x 10 x 3 sets
Cgbp
62.5 x 10 x 3 sets
Lat raises
13 x 8 x 8 x 7
Finished off with 5 sets of high pulls (which I love)
Bench
20 x 8
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
102.5 x 3 (PB)
(Just realised I forgot to do the drop set)
Flies
16 x 9 x 7 x 7
CGBP
65 x 10 x 8 x 6
Lat raises
13 x 8 x 3 sets
High pulls
20 x 8
40 x 8
60 x 5
Press ups
23, 16, 14
Did this workout 36 hours after the tournament. Felt ok. Really opened my eyes as to how unfit I am. I used to be quick, but have slowed down a lot and its scary. The mental sharpness is there but the legs couldn’t keep up . Rugby has ruined my leg. I’ve decided to go back to semi pro rugby so will be switching the leg training from heavy to explosive movements. I’m going to be doing a lot of sprints, hill sprints , car pushing and jogging in the off season. Have a 7s tourney in 2 weeks.
Jump squats
50 X 10
BW jump squats x 8
Then did some hill sprints. lots of sets. Then running.
FUCKED.
SQUAT JUMPS
20 x 8
20 x 8
40 x 10
50 x 10
50 x 8
50 x 8
40 x 8
40 x 10
40 x 9
40 x 8
40 x 9
MILITARY PRESS
20 x 8
40 x 5
50 x 5
60 x 5
70 x 2 (-2)
SPEED BENCH SUPERSET WITH FLIES
60 x 3 (9 sets) 11 x 10 (3 sets)
CGBP
65 x 9 x 9 x 8
HIGH PULLS
20 x 8
40 x 8
60 x 5 …
had to stop there cos high pulls aggrevated the shit outa my elbows. was paying for that session all week
Went running around the local field. Theres a triangle section. Did jogging, fast running and sprinting (well tried to) non stop. After first ‘set’ it was mostly jogging and fast running. Did 8 sets in all. Fitness and speed is terrible. Got my breath back quickly though, which is something. If im going to play semi pro, i have to improve immensley? before pre season.
SQUAT JUMPS
20 x 5 (x2)
40 x 10 (x2)
50 x 7
50 x 6
50 x 7
50 x 8
50 x 8
40 x 7
40 x 6
40 x 7
40 x 7
20 x 5
20 x 5
Last two sets, i wanted controlled explosion sort of as a warm down. But my knee started to hurt so stopped there. Im hoping explosive squats will make the new muscle ive put on to move quickly.
BENCH PRESS
20 x 8
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
102.5 x 4 (PB
CGBP FLIES SUPERSET
65 x 10 16 x 5
65 x 8 16 x 4
65 x 8 16 x 4
The flies werent good. My shoulders gave up and i barely felt it in my chest. Il have to lower the weight next time.
LAT RAISES PLATE RAISES SUPERSET
11 x 8 15 x 8
11 x 9 15 x 5
11 x 8 15 x 6
PRESS UPS
15 , 13 , 12
Good workout overall.
Went over the rugby club today. Took a 30kg sand bag from work and kicked arse.
5 x suicides with sand bag.
Suicides = run to 5m line back to try line, run to 22 then back then 10m line and back.(supposed to be full pitch, which is more than double, but couldn’t manage it lol.
10 22m sprints, jog back + 1 100m sprint.
Felt really explosive and rapid again which is pleasing.
Finished with some tackling practice and an ice bath.