Saturday, 20th July 2019.
TRAINING
AM
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Floor press with the fat bar: 6 sets of (3 x 100kg).
•Olympic ring pull-ups: 5 sets of 5, 3 sets of 3 x 12.5kg
•Supersetted 4 sets of: landmine T-bar rows (10x40kg), with 15 x feet elevated push-ups.
•3 sets of incline hammer curls (10 x 15kg), and “skin the cat” practice.
•Finished off with a “burn-out” set of " shoulder shocker"
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Sunday, 21st July 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel. 3 x 3 vertical jumps for height.
•Low bar squats: 5 sets of 5 x 90kg
•Supersetted 3 sets of: walking lunges (10 steps each leg holding 25kg dBs), with single-hand band rows (10 x purple).
• Prowlers:3 sets (up and down) with 90kg stacked not he prowler, 1’20 rest
notes:
Dropped the weights with my squats and concentrated on keeping my upper back tighter and my chest prouder. Need to wok on using more of my posterior chain to get out of the hole.
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Tuesday, 23rd July 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for height…
•Front squats: 5 sets of (5 x 90kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•3 supersets of dB incline press (10 x 2.50kg), dB bench inlcline rows (12 x 17.5kg)
•Farmer walks: 3 rounds (up, down and up) holding 40kg dBs
notes:
Front squats were heavy, but doable.
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Thursday, 25th July 2019
TRAINING
AM
Day Two
•skated to the gym and the usual warm-up. (Primed up with 3 x "twitching star jumps x 5, meds ball slams x 3 and drop box broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 150kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
•4 sets of pallor press: 10 x orange band (each side) (supersetted with some skin the cat practice)
Notes:
New cycle… swapping over to the trap bar for 3-4 weeks.
Good session this morning. Even though I use the trap bar “high handles” I still feel I need to get down that little lower than I would like and I don’t feel strong or stable in the bottom position, especially with trying to pack my shoulders and pushing my chest out. I’m thinking of maybe using some blocks to deadlift from. I think that extra 1-2 inches is going to make a significant difference to my set-up.
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Saturday, 27th July 2019.
TRAINING
AM
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 5 sets of (5 x 90kg).
•pull-ups: 5 sets of 5, 3 sets of 4 x 12.5kg
•Supersetted 4 sets of: landmine T-bar rows (10x40kg), with 15 x feet elevated push-ups.
•no hammer curls today
•Finished off with a “burn-out” set of " shoulder shocker"
notes:
Short on time today. Trying to clean up my bench form by watching Alan Thrall videos. 90kg’s was easy enough… should be able tp the weight next week.
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Sunday, 28th July 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel. 3 x 3 vertical jumps for height.
•Low bar squats: 5 sets of 5 x 90kg (ring pull-ups b/w sets)
•Supersetted 3 sets of: BSS (10 steps each leg holding 15 kg dBs), with single-hand band rows (10 x purple).
• Prowlers:4 sets (up and down) with 75kg stacked not he prowler, 1’20 rest
notes:
Still trying to get my low bar squat right. Im thinking I might nee professional help. A cue that has helped was grabbing the floor with my toes. BSS felt weird, first time I have done them for awhile. Dropped the weight with prowler and focused on larger and faster strides.
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Thursday, 1st August 2019
TRAINING
AM
Day Two
•skated to the gym and the usual warm-up. (Primed up with 3 x "twitching star jumps x 5, meds ball slams x 3 and drop box broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 150kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
•4 sets of pallor press: 10 x orange band (each side) (supersetted with some skin the cat practice)
Notes:
Had a terrible sleep. Spent the weekend down in the city for a emotional family event and that has taken a toll on my mind and body. Struggled big time. I think I need to use blocks, even for the trap bar high handles. I’m struggling to pull my shoulders back and push my chest out when in the bottom position. Hopefully in the next few days I start feeling somewhat normal again. I’m also thinking it might be time to change up my programming a little… maybe re-visit 3x10 again? BJJ later tonight.
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Jeff Nippard’s tutorial video was also good. Calgary barbell also has good stuff. Ben Pollack too. Aside from the usual suspects of elitefts and juggernaut of course
@whang: Thanks Ill check those out tonight.
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Saturday, 3rd August 2019.
TRAINING
AM
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 5 sets of (4 x 100kg).
•pull-ups on the rings: 5 sets of 5, 3 sets of 3 x 12.5kg
•Supersetted 4 sets of: landmine T-bar rows (8x50kg), with 15 x feet elevated push-ups.
•hammer curls today: 3 sets of 10 x 15kg
•Finished off with a “burn-out” set of " shoulder shocker"
notes:
Thanks to @whang, I had a look at Jeff Nippard’s bench youtube video and I took his approach to the set-up. This approach had the effect of increasing my arch and improving my leg drive. I will continue with this. My left shoulder felt a little niggling, so I will have to keep an eye on this and maybe incorporate some banded shoulder work in my daily mobility drills.
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Sunday, 4th August 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel. 3 x 3 vertical jumps for height.
•Low bar squats: 5 sets of 5 x 90kg (ring “holds” b/w sets)
•Supersetted 3 sets of: BSS (10 steps each leg holding 15 kg dBs), with single-hand band rows (8 x 20kg).
• Prowlers:4 sets (up and down) with 90kg stacked not he prowler, 1’20 rest
notes:
Good session. Was a lot more “aggressive” with my squats which had helped. I have noticed that my low bar squats are very upright. Im not sure if this is a problem. My long femurs and squat shoes are probably a factor. Hopefully next week I can start to increase the weight a little.
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Glad they helped!
Tuesday, 6th August 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for heigt.
•Front squats: 5 sets of (3 x 95kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•“350 method” dB incline bench press with 25kg dBs, 20, 15 and 15
•one arm dB rows: 3 sets of 10 x 27.5kg
•Finished off with some “shoulder shocker”
notes:
Probably need to get a video form check of my front squats. They feel ok, but maybe my back/thoracic extension isn’t as straight and strong as I want it to be.
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Hey man, thought you’d like this
@whang: Thanks the video mate. Interesting points made.
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Wednesday, 7th August 2019
TRAINING
PM
Day Two
•skated to the gym and the usual warm-up. (Primed up with 3 x "twitching star jumps x 5, meds ball slams x 3 and drop box broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 170kg)
•Superset 4 sets: 10 x TRX feet elevated rows, with GHR 10 x 5kg
•4 sets of pallor press: 10 x orange band (each side) (supersetted with some skin the cat practice)
Notes:
Smashed it! I don’t know what I did, but I felt like on fire. I think I have possibly narrowed my stance a little. 170Kg with the trap bar is a PR (modest, but still a PR). I think my longer term goal would be to trap bar deadlift 220kg, and a mid -term goal is 200kg.
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MEGA-UPDATE-THREAD
Saturday, 10th August 2019.
TRAINING
AM
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 4 sets of (5x 100kg).
•pull-ups on the rings: 5 sets of 5, 3 sets of 3 x 12.5kg
•Supersetted 4 sets of: landmine T-bar rows (8x50kg), with 15 x feet elevated push-ups.
•hammer curls today: 3 sets of 10 x 15kg
•Finished off with a “burn-out” set of " shoulder shocker"
Sunday, 11th August 2019.
TRAINING
AM
Day Four
•skated to the gym and the usual warm-up, including a upper back warm up from Alan Thralls youtube channel. 3 x 3 vertical jumps for height.
•Low bar squats: 5 sets of 5 x 90kg (ring “holds” b/w sets)
•Supersetted 3 sets of: with single-hand band rows (8 x 20kg) with prowler (up and down) with 100kg stacked on the prowler.
Tuesday, 13th August 2019.
TRAINING
AM
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for heigt.
•Front squats: 5 sets of (3 x 90kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•350 method” dB incline bench press with 27.5kg dBs, 17, 12 and 10 (total:39)
•one arm dB rows: 3 sets of 10 x 32.5kg
•Finished off with some “shoulder shocker”
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happy cake day uncle bird! eat some cake for that tnation anniversary
cake day??
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its the day you signed up for T nation- its a piece of cake located next to your username. on your birthday a full cake appears