Steigs - Training Log

Training Training Logs
642

Deadlifts feeling better?

643

Hey - yeah - last session it felt a little smoother and didnā€™t move as slowly. Today is my last heavy dead session for a while before the programme mixes up for another 4 week block. As much as I have loved going heavy and increasing the weight, Iā€™m ready for a change in programme.

644

21 February

Last one of the strength block for at least another four weeks.

Deads moved well - although it all went a little quiet when I pulled the last double.

Deadlift
60kg x 12
100kg x 8
140kg x 4
160kg x 3 x 5
180kg x 3
195kg x 2

Triceps Dips
4
5
6
+10kg x 3 x 5

  • 15kg x 3
  • 20kg x 2

Weighted Chin Up
4
5
6

  • 5kg 3 x 5
  • 10kg x 3
  • 15kg x 2

Triceps Dumbbell Skull Crusher
18kg x 2 x 8

Preacher Curl EZ Bar

  • 30kg x 2 x 8

30 Degree Dumbbell Lat Raise
10kg x 2 x 8

1 Like
645

Good mate. Hungover to fuck this morning :man_facepalming:

1 Like
646

The 195 effort yesterday went up and although I thought I was going to blow a blood vessel, it was pretty smooth. Now I can enjoy 4 weeks of higher rep workā€¦thank goodness.

1 Like
647

23 February

Wide Grip Pull Ups 3 x 6
Seated Cable Row 3 x8 40kg/50kg/50kg
Wide Grip Straight Arm Pull Down 3 x 12 25kg/27.5kg/27.5kg

EZ Bar Preacher Curl 3 x 12 25kg
Low Incline Dumbbell Hammer Curl 3 x 12 10kg

Wide Grip Barbell Upright Row 3 x 12 15kg
Cable Rope Face Pull 3 x 12 20kg
Rear Delt Dumbbell Fly 3 x 15 6kg

Decline Crunch 2 x 20
Reverse Crunch 2 x 12/10

648

24 February

Chest Dips 3 x 6
45 Degrees Incline DB Press 3 x 8 36kg
Seated Flat Cable Pec Fly 3 x 12 45kg

45 Degrees Overhead Triceps Extension 3 x 12 14kg
Rope Pushdown 3 x 20/15/15 15kg

35 Degrees Lat Raise 3 x 12 8kg
Standing Lat Raise 3 x 12 8kg

Hanging Knee Raise 2 x 14
Cable Crunch 2 x 20 20kg

1 Like
649

26 February

This was punishing

Hip Thrust 3 x 6 60kg
Staggered Foot Hip Thrusts 3 x 12 60kg
Frog Pumps 3 x 20

Squat 3 x 6 100kg
Lunge Dumbbell 3 x 12 15kg
Leg Extension 3 x 12 50kg

Romanian DL 3 x 12 90kg
Seated Leg Curl 3 x 12 47.5kg
Standing Calf Raises 3 x 20 150kg

650

27 February

Wide Grip Pull Ups 3 x 6
Seated Cable Row 3 x8 50kg
Wide Grip Straight Arm Pull Down 3 x 12 27.5kg

EZ Bar Preacher Curl 3 x 12 25kg
Low Incline Dumbbell Hammer Curl 3 x 12 10kg

Wide Grip Barbell Upright Row 3 x 12 15kg
Cable Rope Face Pull 3 x 12 20kg
Rear Delt Dumbbell Fly 3 x 15 6kg

Decline Crunch 2 x 20
Reverse Crunch 2 x 12

2 Likes
651

3 March

Starting to feel old and fallible. Played in a touch tournament on Saturday and tweaked something in my lower back. Been hobbling around for days so decided this is an ideal week to lower the intensity and have a little break.

Been to see a Chiro and off to see a physio tomorrow.

Just been getting long walks in instead.

Tonight, I went to a class gym session for a mateā€™s new gym with some of the other rugby lads. Bit of a circuit that involved bench, landmine rows, goblet squats and some cardio to finish off. Not too painful, but did feel it twinge at times.

1 Like
652

6 March

Random session with a mate.

Lots of back, bit of incline bench, some shoulders and lots of arms. Bro-science style.

1 Like
653

15 March

Chest Dips 3 x 6
45 Degrees Incline DB Press 3 x 8 (Ended up using a BB 80kg)
Seated Flat Cable Pec Fly 3 x 12 45kg

45 Degrees Overhead Triceps Extension 3 x 12 14kg
Rope Pushdown 3 x 20 15kg

35 Degrees Lat Raise 3 x 12 6kg
Standing Lat Raise 3 x 12 6kg

Hanging Knee Raise 2 x 20
Cable Crunch 2 x 20 20kg

1 Like
654

16 March

Wide Grip Pull Ups 3 x 6
Seated Cable Row 3 x8 65kg
Wide Grip Straight Arm Pull Down 3 x 12 27.5kg

EZ Bar Preacher Curl 3 x 12 25kg
Low Incline Dumbbell Hammer Curl 3 x 12 10kg

Wide Grip Barbell Upright Row 3 x 12 15kg
Cable Rope Face Pull 3 x 12 20kg
Rear Delt Dumbbell Fly 3 x 15 6kg

Decline Crunch 2 x 20
Reverse Crunch 2 x 12

655

Heā€™s a big fella

656

18 March

Hip Thrust 3 x 6 60kg
Staggered Foot Hip Thrusts 3 x 12 60kg
Frog Pumps 3 x 20

Squat 3 x 6 100kg
Lunge Dumbbell 3 x 12 15kg
Leg Extension 3 x 12 50kg

Romanian DL 3 x 12 90kg
Seated Leg Curl 3 x 12 50kg
Standing Calf Raises 3 x 20 150kg

1 Like
657

Been nursing a lower back injury so just been doing lots of rehab, yoga and maintenance.

26 March Airdyne HIIT session 10 mins

27 March

Squat

12 x 20kg
10 x 60kg
6 x 100kg
5 x 2 120kg
3 x 2 140kg
2 x 2 150kg

Bench

12 x 20kg
10 x 60kg
6 x 80kg
5 x 2 90kg
3 x 2 80kg
2 x 2 110kg

Bent over row

12 x 20kg
8 x 40kg
6 x 50kg
5 x 2 65kg
3 x 2 75kg
2 x 2 85kg

Skull crusher EZ Bar

8 x 2 30g

Incline Biceps Curl

8 x 2 18kg DB

45 Degrees Lat Raise

12 x 2 8kg DB

1 Like
658

28 March

Deadlift

12 x 60kg
8 x 100kg
3 x 150kg
2 x 5 160kg
2 x 3 170kg
2 x 2 170kg (Just wasnā€™t moving well)

Strict Military Press

12 x 20kg
8 x 40kg
6 x 45kg
2 x 5 55kg
2 x 3 65kg
2 x 2 67.5kg

Chin Ups
4
5
6
2 x 5
2 x 3
2 x 2

Skullcrusher Dumbbell

2 x 8 18kg

Preacher Curl EZ Bar

2 x 8 25kg

30 Degree Dumbbell Lat Raise

2 x 12 8kg

30 March

Squat

12 x 20kg
10 x 60kg
6 x 100kg
5 x 2 120kg
3 x 2 140kg
2 x 2 150kg

Bench

12 x 20kg
10 x 60kg
6 x 80kg
5 x 2 100kg
3 x 2 110kg
2 x 2 112.5kg

Bent over row

12 x 20kg
8 x 40kg
6 x 50kg
5 x 2 65kg
3 x 2 75kg
2 x 2 85kg

Skull crusher EZ Bar

8 x 2 30g

Incline Biceps Curl

8 x 2 18kg DB

45 Degrees Lat Raise

12 x 2 8kg DB

2 Likes
659

1 April

Deadlift

12 x 60kg
8 x 100kg
3 x 150kg
2 x 5 160kg
2 x 3 160kg
2 x 2 160kg

Deads just havenā€™t felt smooth for the past two sessions.

Strict Military Press

12 x 20kg
8 x 40kg
6 x 45kg
2 x 5 55kg
2 x 3 60kg
2 x 2 65kg

Chin Ups
4
5
6
2 x 5 5kg
2 x 3 10kg
2 x 2 15kg

Skullcrusher Dumbbell

2 x 8 18kg

Preacher Curl EZ Bar

2 x 8 25kg

30 Degree Dumbbell Lat Raise

2 x 12 8kg

2 Likes
660

3 April

A slow session where I took full recovery after each working set. Made a difference too.

Squat

12 x 20kg
10 x 60kg
6 x 100kg
5 x 2 125kg
3 x 2 140kg
2 x 2 150kg

Bench

12 x 20kg
10 x 60kg
6 x 80kg
5 x 2 100kg
3 x 2 110kg
2 x 2 115kg

Bent over row

12 x 20kg
8 x 40kg
6 x 50kg
5 x 2 65kg
3 x 2 75kg
2 x 2 85kg

Skull crusher EZ Bar

8 x 2 30g

Incline Biceps Curl

8 x 2 18kg DB

45 Degrees Lat Raise

12 x 2 8kg DB

1 Like
661

6 April

Deadlift - switched to trap bar after last two sessions with BB have felt uncomfortable

12 x 60kg
8 x 100kg
3 x 140kg
2 x 5 170kg
2 x 3 180kg
2 x 2 190kg

Strict Military Press

12 x 20kg
8 x 40kg
6 x 45kg
2 x 5 55kg
2 x 3 60kg
2 x 2 65kg

Chin Ups
4
5
6
2 x 5 5kg
2 x 3 10kg
2 x 2 15kg

Skullcrusher Dumbbell

2 x 8 18kg

Preacher Curl EZ Bar

2 x 8 25kg

30 Degree Dumbbell Lat Raise

2 x 12 8kg

2 Likes