Deadlift
Bar x 10
65 x 5
105 x 5
125 x 5 x 4 sets
RPE 5, 5, 6, 6
Bar moved fast today. Grip was solid, didn’t use chalk. Managed to keep the rests to around 2 mins and didn’t have a big loss in power.
OH press - band pull aparts between sets
Bar x 12
45 x 5
55 x 5 x 4 sets
RPE 7, 8, 7, 8
Upper sternum was a little sore on the presses, right in the bones !! Didn’t effect press too much but did feel a little weaker at the bottom.
Pull ups
4 x max
13, 9, 9, 9
Push ups
4 x max
37, 25, 21, 23
Hanging leg raise x 20 x 2
Trained on Thursday instead of Friday because wifey is out tomorrow night. Chest and legs still a little sore from Tuesday but it didn’t slow me down. Got to share the gym with the Swedish au pair from next door, certainly beats looking at myself.
Boys night in today with me and my son. Fish and chips for dinner followed by a movie. Got him in bed and now have a quiet night to look forward to. Body feels pretty good after training yesterday. Chest still a little sore but everything else is fine.
Ha wondered if anyone picked up on that. She is a little blonde 19 year old, speaks great English, very frendly and pretty fit. And she’s ok on the eye too
I remember when I could bust out sets like this. It was when the Training Academy forced it like I told @duketheslaya. Doing 1000 push-ups per week will do that for ya. Now I’m lucky to get 30, 15, 8…
I havam always been able to do a lot of push ups. Even in the years I didn’t go to the gym I would always do some every week. They are one of those things that if you do often you get better quickly and maintain for a long time.
Monday 26th March - micro 2 week 1
Squat and bench
Squat
Bar x 10
65 x 5
95 x 7 x 5 sets
RPE 7 7 7 7 9
Reps were good, last couple of reps on each set getting a little harder but only slightly slower. Went too low on the last rep of set 5, managed to grind it up but it finished me good. Heart pumping real hard today, probably went a little quick in the sets. Think the pre workout got me carried away. Lol
Bench - band pull aparts between sets
Bar x 12
65 x 7
85 x 7 x 5
RPE 8 8 8 9 9
First set was a little slow. Second set was better. Rest were OK probably not as fast as I hoped but no problems.
Row
75 x max x 4
13, 10, 8, 8
Inc bench
60 x max x 4
12, 10, 8, 6
These were superset with 20 sec to grab breath between.
Didn’t push too hard this week after feeling the pop last week!! Kept the rest between these short and felt like I was going to puke by the end. The shorter rests definitely effected my reps too.
Upright row 25kg x 20 x 2
Another good session tonight, squat was solid but bench was a little slow but got all the reps and got a solid pump from the accessories. Had a pre workout today and even though I Didn’t do any direct arm work, my arms were mega pumped after the workout. Quality.
Yer I like them a lot. They definitely help me and my back and neck have been less stiff since I added them to every time I press. If anything i could probably do with adding them to non training days too.
Weights didn’t feel too heavy yesterday but leg DOMS is significant today. It amazes me how just a sight dial up in volume can really wake those muscles up. Really need to get my eating under control for the next 10 weeks if I am going to get the most out of this volume block. Will try to do some proper meal prep this weekend.
I’m right there with ya on the volume workouts. I hate doing more than 5 reps on squats and I’m doing sets of 8 for two more weeks. They’re a bit unpleasant.
I’m heading to a Stretch and Roll class soon. It’s 30 minutes and uses a foam roller. It’s going to hurt.
I’ve just gone through 2 cycles with squats of 12 - 15 reps. I’m absolutely wasted after them.
I read somewhere that legs grow with high rep squats… Not mine
I’ve heard it’s a good way to grow EVERYWHERE. I’m sure it’s an effort thing. You have to have the commitment to really push the sets.
I’m not saying that you don’t, but I don’t lol! I did a program that finished with a set of 20 every workout. If you got 20 then you added weight the next time. I hit 235 for 20 but I wanted to quit on every rep after #8. I nearly blacked out and had soreness in muscles that I didn’t know existed.
I just don’t have it in me to reproduce that effort day in and day out which is probably why I’m smaller and weaker than my role models.
Well that might be the secret, but I think I push the damn thing. 5 reps very good, 8 reps I’m beginning to doubt by rep 10 I sometimes loses count. 12 and upwards I just wants to quit.
I think it is interesting how our bodies change based on the type of training we do. When I did more bodybuilding style workouts with lots of volume, drop sets, forced reps etc. I was used to and loved the high rep and high volume work. Now I do lower rep higher weight I am used to that and the high reps feel hard.
