Back in the GSC with original and highly dedicated training partner, HonestIago.
Military Press day:
Press: 3x55
3x60
3x65(struggled)
Pull ups: Wide grip, moving grip inwards to chins over 4 changes (5 seconds rest between each grip)
3 sets, each grip to failure.
Power shrugs
w/ rack pulls
between each set: 3x8 for both (no rest between shrugs and pulls)
Push press: 8x60
5x80
5x80
Not the most impressive session for my first log as overhead press is arguably my worst lift. Heaviest deadlift of this cycle to come (205kg), will hope for 2/3 at least!
Damn 2nd! Push press ain’t bad considering u did quite a lot b4. U must have quite a lot of explosive power from your rugby days!
It was ok, I needed to make up for my savagely disappointing overhead! Deads to come though! Should hopefully be good if I’m fully recovered.
U should film all ur lifts and ask for a critique… But only if u want! I know I need to sort out my bench again, form ain’t great need some1 to film it!
Deadlift day
Deadlift: 100x5
160x5
182.5x3
205x2 (fairly comfortable)
Clean pull: 80x8
80x8
80x8
Weighted wide grip pull ups: 10kgx8
10kgx5
10kgx5
Croc rows: 40kgx22 each side
Strip set of cable curls to exhaustion 40kg to 20kg
Bench Day
Bench Press: 60x5
80x5
87.5x5
100x3
112.5x2
100x4
Dips: 20kgx30
JM Press: 50x6
50x6
50x6
Power Cleans: 60x7
60x6
60x6
Squat day
Squat: 70x5
100x5
(interrupted by polish folk stealing the rack when I went to the toilet!?)
115x3
127.5x2
100x8
SLDL: 110x8
110x8
110x8
Front Squat: 60x8
80x8
80x6
Overhead squat: 40x8
40x8
40x8
Squats felt better than they have in a while despite polish bell ends, went for more volume on Iago’s advice
Shoulder press day
Shoulder press: bar x 10
40x5
52.5x5
60x3
67.5x2
60x4
3 sets of pull ups with progressively narrowing grip to failure
Power shrugs w/ rack pulls between sets: 110 x 3 sets of 8 for both
Push press: 60x8
80x5
80x5
80x5
Shoulder press felt good for the first time in ages as well, was really focused and concentrated on tightness.
Switched this week from 531 to Hepburn’s B programme. I liked it because it had more volume and seemed really simple, turns out it’s horrendous!
Day 1
Power Phase: Barbell press-warm up on bar and 40
-5 singles of 60
Bent over row-warm up on 60
-5 singles of 90
Squat-warm up on 60 and 100
-5 singles of 127.5
Pump Phase: Barbell press-6 sets of 3 on 50
Bent over row-6 sets of 3 on 75
Squat-6 sets of 3 on 115
Volume in the power phase is absolutely killer, otherwise it’s pretty good. Feel comfortable doing lots of singles as opposed to as many reps as possible on heavier lifts.
Day 2
Power phase: Bench press-warm up on 60 and 90
-5 singles of 107.5
Weighted pull up-5 singles with 20 plate
Deadlift-warm up on 70, 110 and 160
-5 singles of 190
Pump phase: Bench press-warm up on 60
-6 sets of 3 on 97.5
Weighted pull up-6 sets of 3 with 10 plate
Deadlift-warm up on 70, 110 and 140
-6 sets of 3 on 170 (most savage training I’ve ever done!!!)
lol, I’m just calling it what it is. Should be called death phase or shit phase
most savage training ive done is arguably 100kg (5x10) squats then ‘pussying out’ and continuing to do 5x10 of 90kg all fairly deep. walking was difficult for a while
I can imagine that being hideous. I went to work after the deadlift sesh and I could barely lift the smallest log, so pathetic lol
Day 3
Power Phase
BB Press: 60kg 6x1
Squat: 127.5kg 6x1
(omitted BOR from power phase)
Pump Phase
BB Press: 55kg 5x3, 1x4
Squat: 115kg 5x3, 1x4
BOR: 75kg 5x4, 1x4
Day 4
Power Phase
Bench: 107.5kg 6x1
Deadlift: 190kg 3x1 then gripfail due to lack of chalk
(weighted pull ups omitted)
Pump Phase
Bench: 97.5kg 5x3, 1x4
Weighted pull ups: 10kg 5x3, 1x4
Deadlift: 165kg (back hurt last time after 170) 5x3, 1x4
Week 2, Day 1
Not enough time to complete entire hepburn so shortened it somewhat.
Power phase:
BB Press: 60kg 7x1
Squat: 127.5kg 7x1
Pump phase:
BOR: 75kg 4x3 2x4
No time for other stuff so did some random weighted pullups and bw dips
ur squat is only 17.5kg higher than bench?
that power stuff looks like a bitch. would hate to do bench/deads in same sesh