Bench
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 1
115 x 5 (253 lbs) rep PR Fkn yes
115 x 3
115 x 3
115 x
Chest is deff good to grow after these.
It feels like bench is slowly creeping up and that makes me happy.
Bent row
107.5 x 6 x 4 sets
Still loving the heavy rows. Left forearm hurting a little from the grip but still got them done
Seated BNP
60 x 8 x 3 sets managed 8, 7, 7 reps
SS
Hammer curl
22.5 x 8 x 3 sets
Shoulders were feeling these after bench that is for sure. Forearm was hating the hammer curls.
I had an positive interaction with a couple of young lads in the gym yesterday. I am quick to complain about people in the gym so figured I should share some light rather than just dark.
The two young lads train together, I say young because they are early 20’s which seems pretty young to me. They train hard, mostly a bro split approach, you know the one, leg day, chest and arms etc. etc. They do use the compounds like bench, squat and deadlift and have both added some decent muscle and strength. If they are young then I guess that makes me the strong old dude in the corner, so they will often ask me questions or advice which I am happy to respond to.
Last night was leg day and after some leg press and hack squat, they were a little lost for ideas. They obviously don’t follow a written program. One of them wanted to do lunges but the other doesn’t like them, the other wanted to do some curls but it wasn’t arm day. So one of them asks me, what would you do now. My answer was simple…‘something horrible that will pump the legs to breaking point’.
What this looked like was a wall sit challenge, the two of them going against each other or to failure. Then follow this up with one giant drop set of leg extensions. Reps with the heaviest weight they can manage, then move the pin up 2 holes and go again and again until repping with 1 weight.
The effort and pain on these boys faces was a joy to behold and watching them try to walk out the gym after made my night.
Got in my day serving of training with some burpees tonight. Did 100 x 2 pump burpees. I split these into sets of 10 and did 5 ring rows between each one.
Total 100 burpees 200 push ups 50 rows.
Done in under 20 mins and felt pretty good.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
Belt and sleeves on. Not because I needs to but because I want to start practicing with them again.
130 x 2
140 x 5 x 3 sets - RPE 6, 7, 7
Actually felt good to be repping 3 plates again. Not that smoothest reps but no real grinders. Weight kept going forward of mid foot which caused a few good morning squats.
Oh press
Bar x 10
40 x 5
60 x 2
72.5 x 4 (160 lbs)
72.5 x 4
72.5 x 4 push press. Couldn’t budge the first rep so switched and hit 4 push press.
These felt tough. Still sore from bench and burpees.
RDL
132.5 x 6 x 3 sets
Hammies and glutes were right AF tonight.
Pull ups
3 sets
5 5 5
And that is week 4 if this block done. Just a deload and then it’s holiday time. Quality
Got in 55 burpees today. Session went 1 to 5 pumps for 11 rounds. 55 burpees 165 push ups. Got a really good chest pump. I am sure someone on here said that lots of push ups are great for building the chest, oh wait a minute that may have been me.
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
120 x 1
130 x 0.5. (286 lbs) Got it half way up and then it stopped dead, held it there a while but it wasn’t going anywhere. Good job I had the safeties on.
Rows
100 x 3
110 x 3
120 x 3 (264 lbs)
Really testing my grip on these. Left forearm and elbow not happy.
BNP
Bar x 8
40 x 5
60 x 3
65 x 3 x 3 sets (143 lbs)
Shoulders were toast after the bench.
