nov - no workout nutrition, other than sometimes some caffeine/ energy drink.
element - haha yep - walking up scafell, all in prep for the 3 peaks in 4/5 weeks or so. My legs are sore as hell hahaha
Week 6; Session 2
warm up x 10 mins
Squats:
70kg x 3
100kg x 2
120kg x 2
Add belt
150kg x 3
162.5kg x 3
Squats:
Beltless, 1 min rest
137.5kg x 3 (x6)
Pause squat:
Wide stance, beltless
130kg x 5 (x2)
1 leg DL:
27.5kg x 5 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 12 (x2) / 10kg x 10 (x2)
Clam shells/ Single leg Glute bridges:
Mini band x 12 (x3) / 10kg x 10 (x3)
Comments
Still working on the new set-up with the squats, but everything felt pretty good - even the GHRs were pretty comfortable for once, must be getting somewhere! haha
The pause squats with a wide stance were very tough though…2 sessions left…
LOL, the countdown continues. How do you feel after this one?
He calls the squats with 1-min rest intervals “speed” squats, right? I never found myself moving with a lot of speed when I did those even though the bar weight was considerably lower than the regular sets.
Not too bad once I got into it, keeping beltless after the 2 heavy sets was tough, but overall ok.
I laughed at the first week of box squats, he had 160kg on and wanted speed squats lolol the weight dropped to 90kg after that!
Lol, 160 would definitely not be my idea of a speed set.
exactly, my eyes nearly popped out of my head haha!
really enjoying things so far, I am going to extend my training right up until my meet now - should be somewhere between 16-18 week total.
I reckon I could beat my aim of 600kg in my first meet.
Hell yeah you should easily stomp 600 by that point. I have my phone consult with him this Saturday so I guess we’ll kick around some parameters for goals at my Nov 5th meet.
60 mins cardio
Legs have a satisfying stiffness about them this morning haha those squats were tough last night!!
This morning - 60 mins cardio
This afternoon:
Week 6; session 3
rolling x 5 mins
Bench:
60kg x 5
80kg x 3
100kg x 3
110kg x 1
CGBP - 3 board
120kg x 5
120kg x 5
Seated Military press:
Press to top of head
72.5kg x 10 (x2)
Decline CGBP:
92.5kg x 6 (x3)
Combination of shoulder rehab, press downs, leg raises…
Comments
Second set of 3board press were easy, much easier than the first anyway, probably good for another 5kg at least there…
All other stuff pretty comfortable, feeling strong! Used a light band for the tricep pushdowns…serious pumpzz
Where’s the countdown? LOL. Nice session.
Week 6; session 4
warm up x 10 mins
Box squats:
1" below parallel
Bar x some
70kg x 3 (x2)
45 secs rest between sets
90kg x 2 (x6)
Deficit pulls:
3" deficit and beltless
90kg x 3
135kg x 2
165kg x 2
195kg x 2
Speed pulls:
1 min rest
165kg x 1 (x5)
Pull ups:
BW x 8 (x5)
Under hand rows:
95kg x 8 (x2)
BOR:
95kg x 5 (x2)
Comments
Meh, lower back is really sore now - wasn’t feeling brilliant to begin with - got the main work done fine, then the BORs just didn’t agree with it at all. Shut it down there and just did some extra chins to finish off!
Deload here I come! No need for the countdown now!! Im there, woooo! haha
Well how about that - you made it to the deload alive. Good job with all the hard work and enjoy your down time.
cheers dude, how did the consult go?
back is killing me now - feels muscular though, so hopefully it’ll clear up over the week’s rest!
Man, nice pulling!
Great work man. Someone may have already advised on BP form on the forum or elsewhere, but I wasn’t about to read through all 13 pages haha.
I have some long ass arms and have always been weak on bench… at one point my dead was 405lbs and squat at 325lbs while bench was stuck at 155lbs!! LOL. Form improvement helped… mainly arching back like a mother fucker and loading legs, which you didn’t seem to be doing that much. If you haven’t already check this article out. Yo, How Much Ya Bench?, It helped me out a ton.
Keep lifting and good luck to you dude.
[quote]Adam-F wrote:
cheers dude, how did the consult go?
back is killing me now - feels muscular though, so hopefully it’ll clear up over the week’s rest![/quote]
It went well. He likes the trajectory my lifts are on and thinks he has some good ideas on how to keep 'em on the way up.
Time for a contrast shower and stretching to get that back soreness ironed out.
Bet that deload is very welcome! And doubling 195kg from a 3" deficit (with no belt) is no joke! Great pull. Enjoy your down time; you’ve sure as hell earned it.
cheers fella’s
back home now after a short break, back was pretty bad for a few days - so no exercise at all, feeling much better now. Back to the gym tomorrow for some light stuff…will ease back into it, nice and gently!
I’ve noticed you don’t really do things by half measures, so I expect the ‘easing back in’ to last all of 3 or maybe 4 days.