•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 broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 190kg)
•Superset 3 sets: 10 x TRX feet elevated rows, RDLs (10 x 40kg)
•3 supersets of pallor press: 10 x orange band (each side), GHRs (12 x bird).
Notes:
New PR. 190kg trap bar was heavy but doable. Form was a little “twitchy” and I was doing a “dynamic” start to the deadlift which I wasn’t doing last week. I feel more confident with a “static” approach so I will try and clean this up. Also the movement is feeling a more like a squat than a deadlift, but I suppose at the heavier weights my form is going to break down a little. I have added in some RDLs to give my hamstrings some love.
I have been missing for 2 weeks thanks to the flu. Dr said this years viral strain was a particular bad one. Previously the flu might of put me out for 3-4 days, but not 2 weeks like this one! Anyway, Im back, and happy to be back in the gym and on the mats. Will probably take a good 2 weeks to catch up to previous numbers. Onwards and upwards!
Tuesday, 3rd September 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 70kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•350 method” dB incline bench press with 22.5kg dBs, 15, 15 and 12 (total:39)
•one arm dB rows: 3 sets of 10 x 32.5kg
•Finished off with some hammer curls and skin the cat practice
Sorry, been busy and haven’t logged my sessions. For the rest of the week I trained , Thursday morning, Friday night, and Sunday morning. And did BJJ on Tuesday and Thursday night.
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 broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 140kg)
•Superset 3 sets: 10 x TRX feet elevated rows, RDLs (10 x 40kg)
•3 supersets of pallor press: 10 x orange band (each side), GHRs (10 x bird).
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 4 sets of (8x 80kg).
•pull-ups on the bar: 5 sets of 5
•Supersetted 4 sets of: landmine T-bar rows (10x40kg), with 12 x feet elevated push-ups.
•hammer curls: 3 sets of 10 x 15kg
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 80kg (ring “holds” b/w sets)
•Supersetted 3 sets of: with single-hand band rows (purple band) with walking dB lunges (10 steps each leg holding 22.5kg dBs)
•Finished off with 4 rounds of prowler (up and down with 75 kg on the prowler)
notes:
Obviously this week I turned things down a notch as it was my first week back after my 2 week setback with the flu. As expected I felt a little week, and the squatting session this morning really took it out of me. Although saying that I think next week I will come pretty close to be back to where before my illness.
It has been a messy week. Below is the past weeks training, including my plans for “day 4” which I am about to complete this morning. I have had to taken the past 2 days off due to a bruise on my achilles which magically appeared (could hardly walk), and today has magically disappeared (no pain at all).
Day One
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for heigt.
•Front squats: 5 sets of (3 x 80kg), supersetted with 10 seconds of Olympic rings straight arm holds.
•350 method” dB incline bench press with 22.5kg dBs, 15, 13 and 12
•one arm dB rows: 3 sets of 10 x 32.5kg
•Finished off with some hammer curls and skin the cat practice
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 broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 160kg)
•Superset 3 sets: 10 x TRX feet elevated rows, RDLs (10 x 60kg)
•3 supersets of pallor press: 10 x orange band (each side), GHRs (10 x bird).
Day Three
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 5 sets of (5x 90kg).
•pull-ups on the bar: 5 sets of 5
•Supersetted 4 sets of: landmine T-bar rows (10x40kg), with 12 x feet elevated push-ups.
•hammer curls: 3 sets of 10 x 15kg
And my intentions for this mornings session… Day Four
•skate 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 pulley rows(10 x 25kg), with walking dB lunges (8 steps each leg holding 25.0kg dBs)
•Finished off with 4 rounds of prowler (up and down with 85 kg on the prowler)
In other news… Im considering a change in my program. Tempted to give Thors Power program a run, although I will need to get my deadlift form better before I do this. Still trying to train BJJ, although training has been inconsistent.
•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 broad jump x 1)
•Trap bar deadlifts: 6 sets of (3 x 170kg)
•Superset 3 sets: 10 x olympic rings feet elevated rows, RDLs (8 x 60kg)
•3 supersets of pallor press: 10 x orange band (each side), GHRs (10 x 5 kg).
notes:
Busy last week, so hence I had skipped “Day One” this week.
Todays session was good. 170kg was heavy, but do-able. 200kg is my “longer term” goal.
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Bench press: 5 sets of (5x 95kg).
•pull-ups on the bar: 5 sets of 6
•Supersetted 4 sets of: landmine T-bar rows (10x50kg), with 13 x feet elevated push-ups.
•hammer curls: 3 sets of 10 x 15kg
This mornings session… Day Four
•skate 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: 6 sets of 3 x 100kg (ring “holds” b/w sets)
•Supersetted 3 sets of: with single-hand pulley rows(10 x 25kg), with walking dB lunges (8 steps each leg holding 25.0kg dBs)
•Finished off with 4 rounds of prowler (up and down with 90 kg on the prowler)
notes:
Good session. Everything going to plan. Next week i start a new “cycle”.
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for heigt.
•Zercher squats 5 sets of (5 x 890kg), supersetted with 5 pull-ups on the bar
•350 method” dB incline bench press with 22.5kg dBs, 17, 13 and 11
•one arm dB rows: 3 sets of 10 x 35 kg
•Finished off with some hammer curls
Wednesday, 25th September 2019.
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 broad jump x 1)
•Sumo deadlift: 6 sets of (3 x 150kg)
•Superset 3 sets: 10 x TRX feet elevated rows, GHRs (bird x 12)
•3 set of pallor press: 10 x orange band (each side).
notes:
Happy with the zercher squats. Would like to work up to 5x5 with 100 eventually.
First time for a long time with the sumo’s. Form was a bit sketchy. Feels like my hips are rising a little faster than my shoulders. Form tends to break down at about 150kg. Might have to eat some humble pie, lower the weight and nail the technique.
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Floor press with the fat bar: 5 sets of (5x 90kg).
•pull-ups on the bar: 5 sets of 5
•Supersetted 3 sets of: landmine T-bar rows (10x45kg), with 20 x feet elevated push-ups.
•hammer curls: 3 sets of 10 x 15kg
•finished off with some shoulder stretching, around the world, and post delt raises.
notes:
Good session! High energy!
Next week I will aim for 6 sets of 3 x 100kg.
Over the next few weeks Im going to experiment with shoulder stretching/rehab daily. I don’t have any major issues with my shoulders, but I want to prepare/bulletproof them so I can star OHP again.
•skate to the gym and the usual warm-up, 3 x 3 vertical jumps for height.
•Safety bar squats: 5 sets of 3 x 80kg (ring “holds” b/w sets)
•Supersetted 3 sets of: with single-hand pulley rows(10 x 25kg), with walking dB lunges (10steps each leg holding 22.5kg dBs)
•4 rounds of prowler (up and down with 90 kg on the prowler) (about 1’30 rest b/w reps)
•Finished off with some random shoulder rehab stuff: stretching, hanging from the bar and “around the worlds”.
notes:
Needed extra warming up today as the hips felt little beaten up. Back on the safety bar for a few weeks. Really enjoyed it. Even though it makes no sense, I feel more posterior chain with the safety bar than I do with low bar. Next week I will attempt 6 sets of 3 x 90kg. Prowler almost killed me… felt like i was going to spew after the last set.
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for heigt.
•Zercher squats 6 sets of (3 x 90kg), supersetted with 5 pull-ups on the bar
•350 method” dB incline bench press with 22.5kg dBs, 20, 15 and 15
•one arm dB rows: 3 sets of 10 x 40 kg
•hammer curls; 3 sets of 10 X 17.5 kg
•Finished off with upper body stretching and “around the worlds”
notes:
Decent session. Squats were heavy, and my form was probably not the best. Feeling a little beat up this week, hence I had an extra rest day. Not sure of I will manage to get all 4 sessions in this week.
•skated to the gym and the usual warm-up. 3 sets of explosive push-ups.
•Floor press with the fat bar: 6 sets of (3x 95kg), supersetted with some Olympic ring starlight arm holds
•Supersetted 3 sets of: landmine T-bar rows (10x45kg), with 20 x feet elevated push-ups.
•supersetted 3 sets of: skin the cat practice, and single hand waiter walks with an 8kg kettlebell.
notes:
Nice little session. Waiter kettlebell walks really challenged my left side shoulder and core stability. I think I will keep this in my program.
•skate to the gym and the usual warm-up, 3 x 3 vertical jumps for height.
•Safety bar squats: 6 sets of 3 x 90kg (ring “holds” b/w sets)
•Supersetted 3 sets of: with single-hand pulley rows(10 x 25kg), with walking dB lunges (10steps each leg holding 22.5kg dBs)
•No prowler today. Wasn’t feeling it.
•Finished off with some random shoulder rehab stuff: stretching, hanging from the bar and “around the worlds”, and single hand waiter walks with the kettlebell.
•Skated to the gym and usual warm-up. 3 x 3 vertical jumps for height.
•Zercher squats 4 sets of (5 x 90kg), supersetted with 5 pull-ups on the bar
•350 method” dB incline bench press with 25kg dBs, 17, 13 & 10 (total:40)
•one arm dB rows: 3 sets of 8 x 40 kg
•Finished off with 2 rounds of “shoulder shocker” and skin the cat practice.
notes:
Good session. Slight niggle in the right knee, but not enough to stop me lifting, although probably enough that will warrant a few days off.
At the moment Im considering changing my programming around. I really do enjoy my current program, but I would like to decrease my weightlifting to 3x/week, which will then allow me to to add in a track day for some sprinting and conditioning. Im considering going back to ws4sb 3 days a week program. Another option is to keep withy current program, but to alternate a “skip day” once a week.
For those that don’t know, I train BJJ 2-3x/week and often try to get a boxing session done once a week, and hence my recovery is struggling due to the workload.
You’re welcome. Yes I do, it just feels more stable for me. Past all the childish back and forth, I think there’s merit to what PC is saying at a given context - that being for hypertrophy, you’d really want to train the full ROM and get the full stretch. For PL purposes though, I think it’s better to be stable and tight. I’m not training to compete in PL, nor am I training for physique, so I just went with the stable shoulders route. Do you?
@MightyMouse17; Of course I remember you! It has been a long time. How are you doing? Still lifting?
@whang: I have taken the middle approach. I still lock my shoulders back and down and use a arch, but allow some movement/slack during the movement. That probably makes no sense, but hopefully you get what I mean.
