Squat
90kg x 5
110kg x 4
2 x 127.5kg x 3
6 x 145kg x 3 (belt)
Bench
57.5kg x 5
67.5kg x 5
5 x 80kg x 5
Incline DB Flyes
5 x 13kg x 10
Pause Dips
5 x bw x 8
Back Raises
bw x 10
4 x small band x 10
Leg Raises/Ab Pulldown/Ab Wheel
3 rounds of 8 reps
That marks the end of this current cycle, I’ll rerun 37 with my maxes increased by 3.125kg. Kept the breaks shortish today (2 minutes on squats, 1 minute on bench) since I did the session between two lectures. Despite that squat was feeling quite easy. The bar sat very solid on my back, perhaps because I used one of the proper PL bars today.
For those of you who use bands for back raises how do you set up the bands? I just put a DB in each end so it was doubled around my neck but the resistance curve felt off.
Pull-Up/Cable Row/CS Row/Stiff Arm Pulldown
4 rounds + a drop set on cable rows
Seated Laterals/Six-Ways/Partials/Band Pull Apart
4 rounds (dropped the six-ways on the last round since I couldn’t find light enough DB’s)
Hammer Curl/Reverse EZ-Curl/Fat Grip BB Curl/Incline Curl
4 rounds (dropped the incline curls on the last round since I couldn’t find light enough DB’s)
Rope Pushdown/OH Rope Extension
4 rounds
Calf Raises
3 x 50
Damn this was tough. Was alone in the gym so did the entire workout shirtless for maximum pump. Took a few pics as well. I’ll try to post them on Monday.
Bench
57.5kg x 5
2 x 70kg x 4
2 x 80kg x 3
5 x 87.5kg x 3
Squat
92.5kg x 5
2 x 110kg x 5
5 x 130kg x 5
Incline Flyes
5 x 13kg x 10
CG Bench
57.5kg x 6
2 x 70kg x 6
4 x 75kg x 6
DB Leg Curls (Hips off bench)
5 x 13kg x 7
Benching and squatting was easy. Played around with my stance a bit on squats. The CG bench was a bit tougher and the leg curls were quite good. I’ll try some band leg curls next time though.
Not entirely according to plan, since I don’t like the deadlift part of the program that much, so I changed it up.
Sumo Deadlift
110kg x 3
140kg x 3
160kg x 1 (belt from here)
170kg x 1 Vid
180kg x 1 Vid
190kg x 1 Vid
200kg x 1 Vid PR
Incline Bench
70kg x 6
75kg x 6
80kg x 5
80kg x 4
Pause Dips
+11kg x 5
+31kg x 5
3 x +42kg x 5 Vid of one set
WG Cable Row
5 x some x 10
Step Ups
3 x 50kg x 5
2 x 70kg x 5
Plate Twist/Ab Wheel
3 x 15kg x 12/3 x bw x 12
It’s been a while since I’ve hit some heavy singles so it was great. Fell forward on the 180 and 190 but it wasn’t a problem on the last single. I wouldn’t call the top set but I still feel I have some more in me and it looks pretty fast on camera. The incline bench might have been a PR as well but the angle is different from what I’m used to. Dips were cool as well. Although I might have cheated a bit with pause and depth on some of the reps. All in all a fantastic workout.
Bench
57.5kg x 7
62.5kg x 6
70kg x 5
75kg x 4
2 x 80kg x 3
2 x 87.5kg x 2
2 x 80kg x 3
75kg x 4
70kg x 6
62.5kg x 8
57.5kg x 10
Floor Press (straight legs)
5 x 50kg x 12
Squat
92.5kg x 5
2 x 110kg x 4
2 x 130kg x 3
5 x 137.5kg x 3
Rope Pushdown
2 x “10” x 20
3 x “10” x 15
Band Good Morning/Leg Curl
Just trying some stuff
Got the benching and floor pressing done in no time, the last part however took a while. Squatting didn’t feel hard but the reps were pretty inconsistent, which they been for a few sessions now. That sucks. Hopefully it’ll get better.
1b. Dual DB Rows (head resting on bench)
3 x 21kg x 12
21kg x 10
1c. Stiff-Arm Pulldown
4 x 10 x 12
Wide Grip Pulldown
“10” x 10 drop
“7” x 10 drop
“4” x 10
3a. Seated Lateral Raise
11kg x 12
2 x 11kg x 10
3b. Band Rear Delt
3 x 12
3c. DB Partials
17kg x 20
2 x 17kg x 15
3d. DB Shrugs
3 x 31kg x 12
4a. Dual Hammer Curl
3 x 13kg x 15
4b. Fat Grip BB Curl
3 x 20kg x 10
4c. Rope Pushdown
3 x 10 x 20
5a. Reverse EZ-Curl
3 x bar + 10kg x 15
5b. Cable Preacher
“3” x 7
“2” x 10
“2” x 7
5c. OH Rope Extension
3 x 10 x 20
Might have gone a bit overboard with the number of exercises, but I’m just trying to see what I can do that I like with the equipment available. Got a sick sick arm pump.
Squat
92.5kg x 5
2 x 110kg x 4
2 x 130kg x 3
147.5kg x 6
147.5kg x 4
Bench
57.5kg x 5
70kg x 4
2 x 80kg x 3
3 x 92.5kg x 4
Flat DB Bench
31kg x 25RP
Fat Grip Dips
bw x 15 (just to try with FGs)
Squat
102.5kg x 3
120kg x 3
4 x 137.5kg x 3
RDL
90kg x 9
90kg x 12 (toes raised)
Combined some sets on squats and bench. Squatted with a narrower stance than usual and it worked out great, so I’ll keep doing that for a while. I didn’t really feel the RDLs in my hamstrings but I’ll keep them, since there isn’t much to choose from at the new gym when it comes to hamstrings.
[quote]MaazerSmiit wrote:
Do you find raising your toes on rdls helps you get deeper? It did for me, but I can’t think of any anatomical reason for it to.[/quote]
It helped me get a deeper stretch. Don’t know about depth though.
Today I was supposed to do 10 sets of squatting again, but since I did that yesterday I didn’t really feel up for it, so I decided to just do some heavy squat and bench.
Squat
92.5kg x 5
2 x 110kg x 4
2 x 130kg x 3
150kg x 1 (Belt from here)
160kg x 1
2 x 170kg x 1
2 x 147.5kg x 3
Bench
80kg x 3
90kg x 1
100kg x 1 (Belt from here)
105kg x 1
110kg x 1 Pause PR - not the longest pause though.
That’s all for today. Squatting was way heavier than I would have like, but that’s probably fair enough since I was squatting yesterday.
Conventional Deadlift
110kg x 3
140kg x 3
160kg x 1 (belt from here)
170kg x 1
180kg x 1 PR
Bench
57.5kg x 6
70kg x 5
2 x 80kg x 4
2 x 87.5kg x 3
2 x 92.5kg x 2 (belt)
2 x 87.5kg x 3
80kg x 4 (feet up from here)
75kg x 5
70kg x 6
62.5kg x 7
57.5kg x 8
Incline DB Flyes
3 x 12kg x 10
Pendlay-ish row
3 x 50kg x 3
Ab Wheel
+15kg x 8
bw x 12
Ab Pulldown
“40” x 9
Deadlifting didn’t feel too heavy, but my form is crap so I stopped before my spine exploded. Benching was pretty easy, even with 3 days in a row.
Adding weight to the ab wheel was awkward, so I think I’ll drop it.
Any tips on getting in a better starting position?
Can’t really tell, but do you set up with the bar over your mid-foot and push your shins forwards till they touch the bar? It looks like your shins are almost vertical when you start.
Anyway, you pull a good 40kg more than me, so you know - pinch of salt.
