[quote]Adam-F wrote:
tortuous lol
The deadlifts just seemed to go on forever haha - managed all sets without a belt though. Doesn’t help that I’ve been up since 5.30 and busy as hell at work either!
Just one of those days I guess. [/quote]
I was actually going to recommend trying to go beltless for things like deficit pulls and pause squats. Seemed to help me to build strength at a faster clip. Something to consider, anyway.
Yeah I have been trying - did the first set of pause squats beltless…and all of today, something to work on for sure.
Thanks for the input mate
Week 2; session 4
warm up x 5 mins
Bench:
60kg x 5
80kg x 5
100kg x 3
CGBP - 3 board
105kg x 5
105kg x 5
Seated Military press:
Press to the head
62.5kg x 10 (x2)
Decline CGBP:
80kg x 10 (x2)
80kg x 9 (x2)
Combination of shoulder rehab, press downs, with leg raises x lots
Comments
A bit more difficult than last week - the decline benching was hard, didn’t quite manage all the prescribed reps - but still, everything else felt solid.
Don’t worry about not getting all the reps; just go for it next week. Besides, it was an accessory lift.
Now you’re seeing why he has deloads every fourth week, lol. Shit gets intense, eh?
[quote]novaeer wrote:
Don’t worry about not getting all the reps; just go for it next week. Besides, it was an accessory lift.
Now you’re seeing why he has deloads every fourth week, lol. Shit gets intense, eh?[/quote]
haha thanks guys.
Just been for some treatment this morning - ART, graston - my forearms and elbows feel much better, despite the intense pain for 30 mins 
10 mile ruck with pack this morning
Week 3; Session 1
warm up x 10 mins
Squats:
70kg x 3 (x2)
100kg x 3
120kg x 3
Add belt
150kg x 5 (x5)
Olympic pause squat:
Beltless
130kg x 5 (x2)
1 leg DL:
25kg x 5 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 8 (x2) / 10kg x 10 (x2)
Clam shells/ Single leg Glute bridges:
Mini band x 12 (x3) / BW x 15 (x3)
Comments
Average this afternoon - legs were a little tired from yesterdays rucking…also it was so warm in the gym, not cool!! Got all reps ok though, hamstrings and glutes are still sore from my deadlift session though haha what a load of rubbish!
Nice work. Looks like a tough session, even without the 10-mile hike. I know I’d be deader than hell, lol.
I think the pause squats finished me off to be honest, the main squats were tough but ok, if that makes sense? lol
I am not deloading either - I have a holiday in 3 weeks or so, so we’ve decided to push through and take a break then! Could get really interesting!!
That does make sense and the accessory stuff is often the hardest part for me.
As for no deload, sometimes I wish I could not do one simply because I want to maintain continuity. Nonetheless, not getting one after the first three weeks will make the next three verrrrrrrryyyyy interesting, haha. Can you say ’ emphasis on recovery’?
I have an arsenal of foam rollers, hockey balls, rolling pins, liniment all at my disposal lol
Did the weights change much in the 3 weeks following your de-load?
*Actually I should just check your log haha
The weights and set-rep schemes both changed - intensity increased measurably.
For recovery I might also recommend a trip or two to the Asian massage parlor. Happy endings are great for alleviating sore quads, lol.
I have a sports massage booked for my legs tomorrow, I had some ART etc on sore arms this past weekend…bring it on!
I could check myself (but I won’t, lol), does he have you doing any type of curls? I think out of all exercises, those probably were the hardest. I think I might have achieved the recommended sets and reps 2 or 3 times. I guess that speaks to how weak my biceps are, haha.
only some eccentric only curls - pretty easy at the min, 20kg with 8 sec neg…
8-second negative? Ouch, that has to make some soreness. He had me doing heavy cheat curls with a 3-sec negative and after the first week it was hard for me to pick up and hold my infant son because I was so damn sore.
[quote]novaeer wrote:
8-second negative? Ouch, that has to make some soreness. He had me doing heavy cheat curls with a 3-sec negative and after the first week it was hard for me to pick up and hold my infant son because I was so damn sore.[/quote]
Lol, let’s just say the last couple of reps are a serious effort on my part!
I should also mention I experimented with a pre-wo shake consisting of whey, beta alanine, aakg, creatine and chocomine…had some interesting results, not sure if they were desirable though!
More practise on Friday with deadlifts methinks!
Week 3; session 2;
rumble roll x 5 mins
Bench Press:
Bar x some
60kg x 5
80kg x 3
90kg x 3
1st rep paused
105kg x 5 (x3)
Dead Bench:
45 sec rest
95kg x 1 (x8)
Scapular Retractions:
x12 (x3)
Flys:
20kg x 10 (x3)
Overhead Shrugs:
35kg x 15 (x3)
db tricep Ext paused / barbell Eccentric Curls :
35lbs x 12 (x5) / 45lbs x 5 (x5)
Plank/ side planks:
1 min (x2) / each side x 1 min
Comments
Flat as anything going in to this, lots more stress at work which is unwanted right now…once I got in to it, things went quite well - tough session, especially the supersets! Got my new singlet so had a bash in that, also got a vid of the bench set up - will throw it up shortly…
Single arm barbell curls are hard!!
vid:
tips welcome