Usual warm up, including 3 sets of 5 twitching start jumps and 3 medicine ball slams.
Deadlift off blocks: 5 sets of 5 x 100 kg.
Prowler pushes : 3 sets of “up and down” with 75kg.
GHRs: 3 sets of 10 reps (Supersetted with 10 x pallof presses).
finished off with some dead hanging from the bar.
notes:
Good session. First time I have conventional deadlifted for years, hence the light weight (although off blocks). I used the 25kg bumper plates for blocks, which are probably about 2.5 inches high. Felt good and relatively safe, although I need to fix up my form… including lat activation, improve my bracing and set-up. I think 180-200 kg is a decent goal to have.
•Usual warm up, including kettlebell waiter walks.
•incline dB press: “350 method” with 25kg dBs (20, 15 & 10 (total: 45)). (90 secs rest)
•olympic ring pull-ups: 4 sets of 5 reps
•standing one handed dB overhead press: 4 sets with 22.5 kg, 5 reps each side
•incline hammer curls: 3 sets of 12 x 15kg. (supersetted with some 90/90 mobility drills)
notes:
Awesome session. Was running short on time so I supersetted the pull-up and overhead press, which seemed to pair well. Should be able to increase the reps for those to 7 next week. And I’m hoping I can hit a total of 50 with the incline dB press.
This weekend I’m going down to the city for a few days to visit my BJJ clubs “sister club” to do an open mat on Saturday and then a seminar on Sunday. Looking forward to it as my BJJ has because somewhat a little stale lately. I need to do more of my own research and work on developing a more solid game plan.
•Usual warm up, including 3 sets of 5 twitching start jumps and 3 medicine ball slams.
•Deadlift off blocks: 4 sets of 5 x 120 kg.
•Prowler pushes : 3 sets of “up and down” with 85kg. (90 seconds rest)
•GHRs: 3 sets of 12 reps (Supersetted with 10 x pallof presses).
•finished off with some dead hanging from the bar, 90/90 mobility drills, and front leg reverse deep lunge drills.
notes:
Missed Mondays Upper ME session as I was away on a BJJ seminar.
Decent session today. Watched a few videos re: deadlift set up and warm-up etc. I think I still need to work on keeping my upper back more “tight”. I’m considering hiring an online coach to critique my deadlift.
Was just reading CT’s article on clusters, and I definitely want to give this a go. Thinking of incorporating clusters into my current program or switching to CTs program at some stage.
•Usual warm up, including kettlebell waiter walks.
•incline dB press: “350 method” with 22.5kg dBs (25, 15 & 10 (total: 50)). (90 secs rest)
•olympic ring pull-ups: 4 sets of 6 reps
•standing one handed dB overhead press: 4 sets with 22.5 kg, 6 reps each side
•incline hammer curls: 3 sets of 10 x 17.5kg. (supersetted with some 90/90 mobility drills and hanging from the bar)
notes:
Didn’t read my notes properly and I grabbed the 22.5kg instead of the 25kg dBs for the incline press, although I’m still happy I hit 50 reps. Supersetted the pull-ups and overhead press again.
Next week I should be able to advance on all lifts, except for the curls which were heavy.
•usual warm-up, including explosive push-ups to activate (& some ball slams because I felt like it).
•Floor press with thick bar: ramped up to 5 sets of 5 x 90 kg.
•dB rows: 3 sets of 15 x 30 kg.
•Shoulder shocker: 3 sets with a 10kg plate and 5 kg dBs (10,7, 7).
•Landmine one arm press: 3 sets of 10 x 17.5 kg. (supersetted with "fight stance front leg reverse deep lunge (7 each leg)).
•Finished off with 30 seconds dead hanging on the bar.
notes:
Floor press felt strong. Shoulders were feeling a little clunky but ok.
•Usual warm up, including pallof presses and 3 sets of 5 twitching start jumps and 3 medicine ball slams.
•Deadlift off blocks: 5 sets of 5 x 120 kg.
•Prowler pushes : 3 sets of “up and down” with 90kg. (90 seconds rest)
•GHRs: 3 sets of 10 reps holding 5kg plate.
•finished off with some mobility drills such as 90/90 stretching, bar hanging and front leg deep reverse lunges.
notes:
Watched the “juggernaut” series on how to deadlift, and it had helped although I think my set-up can be immensely improved. I might have to get some videos up. Im even considering looking for a coach for a few lessons just to clean up my form.
•Usual warm up, including kettlebell waiter walks.
•incline dB press: “350 method” with 25 kg dBs (20, 15 & 10 (total: 45)). (90 secs rest)
•olympic ring pull-ups: 4 sets of 7 reps
•standing one handed dB overhead press: 4 sets with 22.5 kg, 7 reps each side
•incline hammer curls: 3 sets of 10 x 17.5kg. (supersetted with some 90/90 mobility drills and hanging from the bar)
notes:
Nice quick session. This is the last session of this 3 week cycle.
•usual warm-up, including explosive push-ups to activate.
•Bench press: ramped up to 3 sets of 8 x 90 kg, and 1 set if 6 x 90 kg
•standing T-bar rows: 3 sets of 10 x 40 kg. (supersetted with 10 push-ups on trx)
•Barbell curls: omitted.
•Finished off with some mobility work including the 90/90 stretch, hanging from the bar and some from foot reverse lunging.
notes:
Failed to get to 8 reps on the last set with the bench press. Omitted the barbell curls as my elbows have been feeling funky for the past few days (probably from BJJ), although they felt fine today.
•Usual warm up, including pallof presses and 3 sets of 5 twitching start jumps and 3 medicine ball slams.
•Trap bar deadlifts 5 sets of 5 x 140 kg.
•BSS: 3 sets of 10 x 17.5kg
•RDLs: 3 sets of 10 x 60kg
•finished off with some mobility drills such as 90/90 stretching, bar hanging and front leg deep reverse lunges.
notes:
Good session. Was very hot, so I kept it to the minimum 3 sets for my accessory movements. Was going to finish off with some goblet squats, but I was fried by the end of the session. I really want to go heavier with the BSS… I should be holding 2 dBs, not just the one.
•Usual warm up, including kettlebell waiter walks.
•incline dB press: “350 method” with 25 kg dBs (23, 16 & 11 (total: 50!!)). (90 secs rest)
•pull-ups on the bar: 4 sets of 6 reps
•seated dB overhead press: 4 sets with 12 x 15kg.
•BB curls: 3 sets of 10 x 130kg. (supersetted with some 90/90 mobility drills and hanging from the bar)
notes:
After a long week at work I almost skipped this session, but Im glad I didn’t. I finally managed a total of 50 reps with the 25 kg dBs!! Next week I will move onto 27.5kg. I should be able to increase all other lifts as well.
•usual warm-up, including explosive push-ups to activate.
•Bench press: ramped up to 5 sets of 5 x 95 kg.
•standing T-bar rows: 3 sets of 10 x 45 kg. (supersetted with 10 push-ups on trx)
•Finished off with some mobility work including the 90/90 stretch, hanging from the bar and some from foot reverse lunging.
Wednesday, 4th March 2020.
TRAINING
ME Lower
•Usual warm up, including pallof presses and 3 sets of 5 twitching start jumps and 3 medicine ball slams.
•Trap bar deadlifts 6 sets of 3 x 160 kg.
•BSS: 3 sets of 10 x 20kg
•RDLs: 3 sets of 10 x 60kg
•finished off with some mobility drills such as 90/90 stretching, bar hanging and front leg deep reverse lunges.
notes:
Solid work. Deadlifts were heavy and my form is probably starting to break down a bit. Been a hard week at BJJ. Twinged a muscle around my scapula, but it feels ok and I should be able to get my last session of the week in done later today. No open mat this week so I get extra rest which I probably need.
•Usual warm up, including kettlebell waiter walks(8kg KB).
•incline dB press: “350 method” with 27.5 kg dBs (15, 15 & 12 (total: 42)). (90 secs rest) (did a bunch of one arm rows with he purple band in-between sets)
•pull-ups on the bar: 4 sets of 7 reps
•seated dB overhead press: 4 sets with 10 x 17.5kg.
•BB curls: 3 sets of 11 x 130kg.
•Finished off with some mobility work, including the barbell on knees ankle stretch and some deep squatting while using my elbows to spread my legs wider.
notes:
Would like get to 30kg dBs while using the “350” method. Good session today.
•usual warm-up, including explosive push-ups to activate.
•Bench press: ramped up to 6 sets of 3 x 100 kg.
•standing T-bar rows: 3 sets of 12 x 45 kg. (supersetted with 8 push-ups on trx)
•Finished off with some rear lateral raises and mobility work including the 90/90 stretch, hanging from the bar and some from foot reverse lunging.
•Usual warm up, including pallof presses and 3 sets of 5 twitching start jumps and 3 medicine ball slams.
•Trap bar deadlifts 6 sets of 3 x 170 kg.
•BSS: 3 sets of 10 x 22.5kg
•RDLs: 3 sets of 10 x 70kg
•finished off with some mobility drills such as 90/90 stretching, combat stretch and Phil Daru’s 90/90 sit up & down.
notes:
Good session. Feeling a little run down after a few big weeks at work, the gym and BJJ. With the whole coronavirus thing happening it makes me wonder if I should prioritise recovery more. Im feeling “ok”, but a little “beat up”, and I think its time like these is when my immune system is not at its best.
•Usual warm up, including kettlebell waiter walks(8kg KB).
•incline dB press: “350 method” with 27.5 kg dBs (15, 15 & 12 (total: 42)). (90 secs rest) (did a bunch of one arm rows with he purple band in-between sets)
•pull-ups on the bar: 4 sets of 8 reps
•seated dB overhead press: 4 sets with 10 x 20kg.
•BB curls: 3 sets of 11 x 35kg.
•Finished off with some mobility work, including the barbell on knees ankle stretch and some deep squatting while using my elbows to spread my legs wider.
•usual warm-up, including explosive push-ups to activate.
•Floor press with thick bar: ramped up to 4 sets of 8 x 90 kg.
•dB rows: 3 sets of 15 x 30 kg.
•Shoulder shocker: 3 sets with a 10kg plate and 5 kg dBs (10,7, 7).
•Landmine one arm press: Omitted
•Finished off with some mobility work.
notes:
Floor press was heavy. Glad to get all the reps.
•Usual warm up, including pallof presses and 3 sets of 5 twitching start jumps and 3 medicine ball slams.
•Deadlift off blocks: 5 sets of 5 x 120 kg.
•Prowler pushes : 3 sets of “up and down” with 80kg. (90 seconds rest)
•GHRs: 3 sets of 10 reps holding 5kg plate.
•finished off with some mobility drills such as 90/90 stretching, bar hanging and front leg deep reverse lunges.
notes:
Watched the “juggernaut” series on how to deadlift to remind me of my form.
Friday, 20th March 2020.
TRAINING
Upper Rep
•Usual warm up, including kettlebell waiter walks(8kg KB).
•incline dB press: “350 method” with 27.5 kg dBs (16, 15 & 12 (total: 43)). (90 secs rest) (did a bunch of one arm rows with he purple band in-between sets)
•pull-ups on the bar: 4 sets of 7 reps
•one hand dB press: 4 sets with 7 x 22.5kg.
•Standing hammer curls: 3 sets of 10 x 15kg.
•Finished off with some mobility work.
Sunday, 22nd March 2020.
TRAINING
ME Upper
•usual warm-up, including Y-T-W’s and some band work.
•Floor press with thick bar: ramped up to 5 sets of 5 x 100 kg.
•dB rows: 3 sets of 12 x 32.5 kg.
•Shoulder shocker: 3 sets with a 10kg plate and 5 kg dBs (10,7, 7).
•Landmine one arm press: 3 sets of 10 x 15kg.
•Finished off with some mobility work including some reverse lunges
notes:
Floor press was impressive. No BJJ this week thanks to the Coronavirus. Im hoping we start up this next week but I doubt it.
@whang: our dopey prime minister just appeared on TV and has closed down all gyms!
I’m furious. The gym that I use only has 10 regular uses, while the masses do aerobic classes.
The only reason this happened was because a bunch of hipsters turned up to Bondi beach the other day while the rest of the country were trying to practice “social distancing”. The prime minister lost his shit and now has banned a heap of stuff.
Anyway, I’m going to have to work out a new program…