Tue 26th Apr
Bank hol out the way, got to combine mon+tues workouts
Hang Clean + Push Press
30/35/40/45/50kg 5x3 stopped at triples this week, felt a little vague this time
Box Squat
60/65/70/75/80/85/90/95/100/105 10x3 These felt much better, confident now of going over 100kg. perhaps could have gone 110 but wanted to leave a bit in the tank after last weeks singles.
Thur 28th Apr
Time for another combined workout, again holding back from going to maxes, just until it feels tough
Decline Bench Smith 5/10/12.5/15/17.5/20/22.5/25kg per side 8x3 same triples as last week
Deadlift 60/70/80/90/100/110/120kg 7x3 equal best for 3 here, felt strong, perhaps could have done another set but again holding a few reps back.
Dips 3x10
alternated sets with
Chins 3x4 done dead hang
not as strong as i used to be on chins, dips a bit funny on the shoulder
Tue 3rd May
Again bank holiday yesterday do they never end?
Box Squat 60/70/80/90kg 4x3
100/110kg singles 115kg failed and dropped on bars
Maybe should have ramped up smaller gaps here. Also my head wasnt in the game
Push Press 30/35/40/45/50kg 5x3
55kg single 60kg failed
Again only concentrating on last couple of singles.
Mental problems here more than anything. A wave of depression seems to have come on in the last few days. Really struggling with that. Going to keep on with the iron though, its good therapy
Thu 5th May
Head a bit straighter, but full of cold and throat, decided to go anyway and make the best of it, being a bit lighter on the weights
Deadlift 65kg 3x10 forgot how boring sets of 10 are! all done dead stop. concentrating on retracting shoulders before lifting helped get in a much better bottom position
Tried CT triple of press,incline and decline all in the smith machine
Seat Press 5/7.5/8.75kg side 1x10, 2x3 felt weak. set of 10 didnt help, and used to push press
Incline 10/11.25/12.5/13.75kg side 4x3
Decline 15/16.75/17.5/18.75/20/21.25kg side 6x3 a bit more like it compared to recent lifts
I do like this set up, and does seem to ease the shoulders when benching. maybe try with a push press in future
Tue 10th May
Came back from a short holiday today. Still full of cold but again decided to go
Box Squat - 40/50/60/65/70/75/80/85/90/95/100/105/110/115kg 14x3 last 2 sets with spotter
singles 120/130kg NEW PR DOUBLE BODYWEIGHT SQUAT
Im very very happy with that. the addition of a spotter makes so much difference, even though we wasnt assisting directly. So glad i went and hit a good day. perhaps a few days of destressing in a hot tub worked wonders…
CT pressing in a smith
Seated Press - 2.5/5/7.5/10/12.5kg side 5x3
Incine Bench - 12.5/15/16.25kg side 3x3
Decline Bench - 16.25/17.5/18.75/20/21.25/22.5kg side 6x3
Not great deal of benefit from these, felt fairly wiped after squats. should have left it with the PR today, but not too bad really.
ok, been off with a stupid cold for too long. tried to go back but been knackered once strted. for a change of pace going to try some pure bb instead of strength focus, try kingbeefs split:
Monday- Legs
Lying leg curls - 4x 6-8 (2)
RDL’s - 4x 8-10 (1) you could do deadlifts here if you want but if you have very favorable leverages for them (long arms/femurs, short torso) you will most likely get better ham development from rdl’s. You’d also do front squats instead of back squats
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)
Tuesday - Chest/Tris/Calves (can superset tri’s calves to cut down workout time)
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Dips (lean forward) - 3x 6-10 (2)
Lying Behind the head extensions - 4x 8-10 (2)
French Presses - 3x 8-10 (2)
Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves)
Thursday- Back/Bis/Abs (Can superset bis/abs to cut down workout time)
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated close neutral grip rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)
Saturday - Shoulders/Calves (can superset traps/calves to cut down workout time)
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Shrugs - 4x 8-10 (2)
Seated calf raises - 5x 8-10 (3)
Fri 27th Shoulders
only about 20-25mins here
Seated DB Press 6-10 - 10k x10, 12k x10, 14k x(7), 14k x(5)
Cable Lateral 8-12 - 5k x15, 10k x(6), 5k x(12)
Seat Lateral 8-12 - skipped for time
Incline Rear 8-12 - 6k x12, 8k x(8), 6k x(12)
Shrugs done on levers 8-10 - 20k side x12, 30k x10, 30k x(10)
Seat calf 8-10 - skipped for time
Quite a change of pace for me, im used to a lot of sets ramping triples now. It didnt seem like much work in comparison, however not long after i could feel a good pump through the whole shoulders. It also showed to me how weak my side and rear delts are. that’ll be why they’re small then, as opposed to relatively larger front delts. Be interesing to see how it progresses
Wed 1st June Legs
Lying Leg curls - 1p x 8, 2p x 8, 3p x(8), 4p x(3)+partials
Stiff leg dead - 20k x 10, 30k x 10, 40k x 10 newish exercise
Leg Press - 1pps x 10, 2pps x 10, 3pps x 10
Squat - missed
Hack Squat - 20k side x 10, 30k x 10
Kept it light today, introducing so many exercises where i normally just ramp up on squats for legs. I still found though that my legs were ‘rubbery’, and later couldnt go up stairs properly, so a good sign all round. Never keen on doing squats with lots of other exercises, but will try it next time.
Thu 2nd Chest
Incline DB 10k x 10, 14k x 10, 18k x (10), 20k x (8)
Flat Bench 30k x 10, 40k x 10, 50k x (6)
Dips bodyweight only 3x(8)
Lying tri extension 10k bar x 10, 15k x 10, 20k x 10, 35k x (5)
French Press 10k x 10, 14k x 10, 16k x 10
Seat calf 20k x 10, 40k x 10, 60k x (8), 50k x (9), 50k x (8)
Got a really good tricep pump from all this. Ive never been able to get a chest pump though, and still didnt with this. I’ll give it a while but i’m thinking of swapping flyes in, Ive never given them enough of a chance before
Tue 7th Back
Bent over row 20k x 10, 30k x 10, 40k x (10), 50k x (9)
Close grip pulldown 30k x 10, 35k x 10, 40k x 10, 45k x (8)
Seated row 20k x 10, 25k x 10, 30k x 10, 35k x (10)
Pinwheel curls 10k x 10, 12k x 10, 14k x (9), 16k x (8)
Alt db curl 10k x 10, 12k x (8)
Kept it light today to try and maximise mind muscle connection and feel everything working.
Wed 8th Shoulders
Seat DB Press 10k x 10, 12k x 10, 16k x (10), 16k x (8)
Cable lat raise 5k x 10, 10k x (6)L (10)R, 5k x (12)
Seat machine raise 5k x (8), (8)
Incline rear db raise 6k x 15, 8k x 15, 10k x (15)
Shrugs on levers 20k side x 10, 30k x 10, 40k x (10), 45k x (9)
Standing calf 5plates x 10, 6p x 10, 7p x 10, 8p x 9, 9p x 8
Felt good, came on well from last workout. the raises are weak, but i think that comes from not directly working these before. Calf raises suprised me as i havent done them for ages either.
Tue 14th Legs
Lying Leg Curls 1p x 8, 2p x 8, 3p x (8), 4p x (3)+partials
Stiff Leg Deads 20k x 10, 30k x 10, 40k x 10, 50k x 10, 60k x 10, 70k x (10), 80k x (4)poor form
Leg Press 1pps x 10, 2pps x 10, 3pps x (8), 3pps x (8)
Squats 40k x 10, 50k x (8)
Hack Squats 20k per side x 10, 30k x 10
Squats feel odd only being an assistance exercise. Less sets of stiff leg next time. Legs feel a lot better this time
Wed 15th Chest/Tri
Incline DB 10k x 10, 14k x 10, 16k x 10, 18k x (10)
Flat bench 40k x (8), 45k x (6) felt weak
Dips 3x6
Lying tri extn 10k x 10, 15k x 10, 20k x (10), 25k x (3)
French Press 12k x 10, 14k x 10, 16k x 10, 18k x (10)
kept the DB much wider on inclines, finally felt the chest working. i think over time ive been doing close grip db press without realising it. took a lot more out my chest, so very weak once i got to the flat bar. felt weaker all round today, likely nutrition / sleep probs