haha yeah dude, few more days and back to the good times! Reverse band benching cycle coming up next so flippin stoked for that!
Friday:
Circuit: 4 times
A1) 40kg prowler rope pull and push back
A2) 70kg squat: x 5 reps
A3) Trap bar deadlifts: 110kg x 5
A4) 10kg medicine ball slams: x 8 reps
Prowler work 40kg:
Prowler Trx rows and push back
Prowler Trx biceps curl and push back
Prowler upright row and push back
10m rope climb
[quote]Diluted56 wrote:
Reverse band benching cycle coming up next so flippin stoked for that![/quote]
Looking forward to seeing how that goes!
So FINALLY made weights for my prowler, saved myself R600 so pretty stoked!
Got a 40kg bag of cement, duct taped it for extra safety, put it in a hail bale bag, tied and taped that up too and voala loaded that lil puppy on my prowler, got some rope as my “blast straps” and took it to a parking lot and had some fun! Was a nice day, so enjoyed a brutal sesh!
Will take some pics and a vid on tuesday when I use it next, hopefully it won’t be raining!
10 sets of 40kg prowler work: 1 set = 2 lengths (1 length was 15 - 25m) depended on how far each set I was willing to pull or push.
Prowler work was and will remain on extra volume on legs and back/biceps.
Was stoked to get back into gym today, hate deload weeks but felt really strong today going in.
Monday: Push day
Push press:
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
Incline Bench:
60kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 3
Bench press:
60kg x 5
80kg x 5
100kg x 5
120kg x 5, 3 , 3
Chest focus:
Incline DB press:
30kg x 10, pause at the bottom between each rep
35kg x 8, pause at the bottom
40kg x 6
Chest press machine:
60kg x 10, pause and squeeze at the top and pause at the bottom
70kg x 8, pause and squeeze
75kg x 6
Cable flies:
12kg each side x 10 reps, squeeze at the bottom
Drop set
10kg x 8
7.5kg x 6
Felt pretty good after the workout. Everything felt strong and explosive today, triceps were torched by the end of the bench, but got a good pec workout at the end. Really focussed on the stretching, pressing with my chest and squeezing all the time.
Tuesday: Prowler Cardio Active Recovery
10 sets of prowler work focussing on back/biceps and legs.
Each set was 2 lengths, each length between 15m-20m
Felt pretty good, got one of my mates to train with me so got to push each other and have a blast!
Woke up today knowing it was gonna be a good day! Got an hour of studying done in the morning, ate some good food, read and watched some inspiring videos and training articles and grabbed myself a Monster drink on the way to the gym…
Wednesday: Deadlift
Did my normal stretches, band dynamic warm ups, set of box jumps, pvc pipe foam rolling and was set to go!
Conventional deadlifts:
70kg x 5
110kg x 5
140kg x 3
160kg x 3 ----> After this set my colluses on my one shin started bleeding onto my socks and shit, asked the owner for a plaster, there was none so just shoved a lot of chalk on to it to clog up the bleeding.
170kg x 3 ----> Form felt great, grip wasn’t even faltering, body felt perfect!
180kg x 3 ----> X2 PR!!! Yoh! 2 rep PR after last deadlift session, was a good set!
Afer deadlifts I felt really pumped and form held strong!
Rack pull grip orientated: (Bar about halfway maybe a bit less up the shin)
70kg x 8 x 3 sets FAT GRIPZ. These chowed my forearms like a mother!!!
Lunges:
Bar x 12 reps x 3 sets
Palloff press:
13kg x 10 reps each side x 3 sets
Prowler harness abdominal walks:
Basically this is a harness put on diagnolly across the body, like slinging a sports bag over your shoulders, the strap cuts you in half as a metaphor. You then tense your abs and walk forward while standing tall, this is an anti-rotation ab workout.
20kg on prowler = 3 sets of walking 15m and then sprinting it back to the start
3 sets of the same but then the strap on the opposite side to work the other side of the stomach.
I will put up a vid of this next week after deadlifting, and film my chain deadlifting next week. Was meant to today but was just too lazy lol!
Feeling really strong lately, deloads suck but damn do they pay off!
Gonna film my reverse band benching tomorrow!
Woke up today feeling the deadlifts from yesterday. Hams, grip, lower traps all tender! But its a good feeling and got myself ready for pressing today!
Thursday: Push
Reverse band bench: 40kg deload at chest, counted top weigt
60kg x 5
90kg x 5
110kg x 5
130kg x 3
150kg x 3
160kg x 1
170kg x 1 ------> +5kg PR!!!
Vid of 150kg reverse band bench x 3 reps
Vid of 170kg x 1 Reverse band
Strict military press:
50kg x 5
70kg x 3 x 5 sets
Pin Press: With FAT GRIPZ
60kg x 3
80kg x 3
100kg x 3
Vid of pin press 100kg x 3 with Fat Gripz, also a view of the gym I train at twice a week
My tri’s and grip were feeling pretty owned, also my chest was pumped as hell so just decided to do one chest isolation exercise to end off this tasty session!
Flat dumbbell press: With FAT GRIPZ
25kg x 12
30kg x 8
35kg x 8
Friday: Back and Biceps
Always leaves me drained these days lol
Pendlay rows:
40kg x 12
60kg x 10
70kg x 10
80kg x 8
90kg x 5 —> PR!
One arm dumbbell rows:
30kg x 10 each side
35kg x 8 each side
40kg x 6 each side
Hammer grip lat pulldowns:
60kg x 8
65kg x 8
70kg x 8
Really focussed on pulling with my back and stopping for a second when the bar hit the top of my chest
Barbell curls:
30kg x 10
35kg x 10
40kg x 10
Incline dumbbell curls:
14kg x 8 each side
15kg x 8 each side
16kg x 8 each side
Chin ups:
BW x 5 reps x 3 sets
Really felt these in my lats, after being fatigued fom back and arm training, just wanted to feel this exercise type thing.
Nice reverse band pressing! Looked relatively easy.
Thanks dude! When I watch the video I’m really suprised how fast the bar path is, underneath it felt like a lifetime, good to know its banging haha!
Saturday: Legs
Back squats:
60kg x 8
80kg x 5
100kg x 5
120kg x 3 x 3 sets
It seemed like forever since I have done squats, my weekest lift, but after doing low bar squatting my back doesn’t act up anymore so now I can focus on just getting poes strong on this!!
Front squats:
60kg x 5
80kg x 5
100kg x 3
60kg x 10
Hang clean:
40kg x 5
50kg x 5 x 2 sets
50kg x 3
Seated calf raise: Second hold at the bottem stretch position and pop up and squeeze, controlled!
30kg x 12
40kg x 12
50kg x 10
60kg x 10
70kg x 8
Chest press machine shrugs:
150kg x 10 x 3 sets
Drop set
127kg x 8
100kg x 8
80kg x 10
Abs
Monnday: Push
Reverse Band Bench:
60kg x 8
100kg x 5
120kg x 5
140kg x 3
150kg x 3
140kg x 3
145kg x 3
150kg x 3
140kg x 3
Military press:
50kg x 3
60kg x 3
70kg x 3
60kg x 3
65kg x 3
70kg x 3
60kg x 3
Pin press with Fat Gripz:
60kg x 5
100kg x 3
90kg x 3
95kg x 3
100kg x 3
Seated dumbbell press with Fat Gripz:
15kg x 10
20kg x 10
25kg x 10
Lateral raises with Fat Gripz:
7.5kg x 15 x 3 sets
Woke up dddaaaaaaamn early today for my last week of lectures, and I drank saturday night at a 21st so recovering at work the whole day yesterday and waking up before the dawn of time made me VERY tired and knew I had to sack up and just get through today. Wasn’t a bad workout, feel good about myself getting through it!
Not keen to do prowler today, legs are in their moer from squats on saturday, so gonna get some calories in, do some rehab exercises, band mobility work and self myofascial release to aid recovery.
Wednesday: Deadlift day
Deadlifts:
70kg x 5 x 2 sets
110kg x 5
150kg x 3
160kg x 3
170kg x 1
185kg x 1 PR!!! (405lbs deadlift!)
Rack pulls with Fat Gripz:
Grip and strength was waining a bit so just focussed on explosiveness and good technique
60kg x 8 reps x 3 sets
Band circuit:
Band pull through’s x 8 reps x 3 sets
Band good mornings x 8 reps x 3 sets
Hanging leg raises x 8 reps
Prowler work: 40kg on prowler
Pull through’s and push back
Walks and push back
Backwards drag and push back
Prowler push with 30sec break and push back with 80kg x 6 lengths
I feel bad for skipping out on my back/leg prowler recovery workout yesterday, just was owned from studying and wasn’t feeling it. Its winter now so its going to be hard to do them on a tuesday, if its sunny I will but if its raining I will go to gym and focus on jumps, cleans, sprints and so on. Also going to focus on heavy prowler pushes on my deadlift days and posterior work for it.
That looked EASY!!! Good job
Shot dude 
Want 200kg before I leave for England on the 4th July for 2 weeks. Gonna go to SONISPHERE!!!
So on monday when reverse band benching my shoulders felt pretty week afterwards, slept funny on it on tuesday and actually woke up cuz my shoulder was damn sore. I did injure it early last year and rehabbed it and have kept doing, so gotta step up the rehab work!!!
My plan is to not slack off on my warm ups and pre-hab mobility work and now every time I step into my bathroom I am either going to do 15 dislocations or 15 band pull aparts with a theraband!
Workout didn’t go as I had planned because of my left shoulder, tried to stay as close to what I wanted but had to go light on some stuff.
Thursday: PUSH
Push press:
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3----> I was meant to use this as my working weight but shit didn’t feel right
80kg x 3
85kg x 3
80kg x 3
85kg x 3
Incline press:
60kg x 5
80kg x 5
100kg x 3
110 x 3 ----> also meant to have been a working weight
100kg x 3
90kg x 3
100kg x 3
90kg x 3
Bench press:
60kg x 5
80kg x 5
100kg x 3
120kg x 3 —> meant to have been working weight
100kg x 8 x 3 sets
Shoulders
Superset lateral raises (8kg x 8 x 3 sets) with meadow rear delt shrug/raises (10kg x 8 x 3 sets)
Superset overhead dumbbell press (20kg x 8 x 3 sets) with dumbbell jerk (25kg x 3 reps each side x 3 sets)
Friday: Back and Biceps
Pendlay rows:
50kg x 10
60kg x 10
70kg x 8
80kg x 8
90kg x 8 -----> Stoked on this
Meadow rows:
10kg x 8 each side
20kg x 8 each side
30kg x 8 each side
Lat pulldowns:
50kg x 12
60kg x 10
70kg x 8
80kg x 5
Drop set
65kg x 5
55kg x 5
45kg x 5
Stretchers (close grip handle) really focussed on pulling these apart and holding the contraction:
20kg x 10
30kg x 10
40kg x 10
50kg x 10
Biceps
Seated Ez preacher curl:
25kg x 10 x 3 sets
Standing dumbbell curls SUPERSET dumbbell hammer curls:
16kg x 8 x 3 sets SS 12kg x 8 x 3 sets
Cable station V-bar drop set:
50kg x 12
40kg x 8
30kg x 8
20kg x 8
Saturday: Legs
Back squat:
60kg x 5 x 2 sets
80kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 1
Front squat:
60kg x 5
80kg x 5
90kg x 3
100kg x 1
Hang clean:
40kg x 3
45kg x 3
50kg x 3
55kg x 3
Seated calf raises:
30kg x 10
40kg x 10
50kg x 10
60kg x 10
DROP SET
50kg x 8
40kg x 5
30kg x 15
Superset leg extensions and lying leg curls:
A1) Leg extensions: 40kg x 10 reps x 3 sets
A2) Lying leg curls: 30kg x 10 x 3 sets
Abs
Monday: PUSH
Push press:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
Incline press:
60kg x 5
80kg x 5
100kg x 5
110kg x 3
Bench press:
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 3
140kg x 1
JM Press: Never done these before but they DESTROYED my triceps
40kg x 8
50kg x 8
60kg x 8
Lying double dumbbell extensions:
5kg x 15
10kg x 15
15kg x 15
Really tasty workout today! Couldn’t make it to EVO for reverse band benching but had fun lifting. Got perfect amount of sleep and everything felt great!