lol I did one session, back into heavy squats tomorrow hahahahaha
Week 8; Session 1
warm up x 10 mins
Squats:
bar x some
70kg x 3 (x2)
100kg x 2
120kg x 2
Add belt
140kg x 1
150kg x 3
167.5kg x 3
Squats:
1 min rest
140kg x 3 (x5)
Pause squat:
Wide stance, beltless
135kg x 4 (x2)
1 leg DL:
27.5kg x 6 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 8 (x2) / 10kg x 10 (x2)
Clam shells/ Single leg Glute bridges:
Light band x 10 (x3) / 5kg x 10 (x3)
Comments
Urgh, this felt so tough after a week off…top set was very tough on the max squat - form wasn’t perfect, I will put it down to the rest and early morning training! Should be better next week. After the sore back etc I decided to keep the belt on for the 2 lot of squats too…
GHRs are getting much better, these felt almost comfortable! haha expecting some serious doms tomorrow morning.
Week 8; session 2
stretching and rolling x 10 mins
Bench:
60kg x 5
80kg x 3
105kg x 2
working set
112.5kg x 3
117.5kg x 3 b[/b]
Bench:
90 secs rest
97.5kg x 3 (x5)
Dead bench:
100kg x 1 (x5)
Scapular Retractions / Overhead Shrugs:
BW x12 (x3) / 40kg x 15 (x3)
Flys:
25kg x 6 (x3)
DB tricep ext; paused / Zottman Curls :
18.5kg x 15 (x5) / 15kg x 13 (x5)
Plank/ side planks:
1 min (x2) / each side x 1 min
Comments
Was really trying to work on my tech today - mainly the foot positioning…seemed to help somewhat, but then I lost my tightness a little on my top set! Still - managed a PR, just about - you’ll see from the video.
Strength didn’t feel brilliant today - I guess training 2 days in a row after a week off isn’t ideal. The arm stuff is always tough as nails anyway.
112.5kg
117.5kg
Way to push through on that last rep. Do you like the bench that you have? It seems like that gap would aggravate the hell out of me. Regardless, nice work and welcome back to the fray - my beach vacation officially begins tomorrow. Woo-hoo.
That’s putting it kindly lol, I look like I am having a fit haha
It’s not ideal, I normally bench on a fixed bench set-up - but I didn’t have a spotter today, so that was the best option. It’ll do I guess 
Nice, have a great time - I presume you’re training whilst you’re there right 
[quote]Adam-F wrote:
That’s putting it kindly lol, I look like I am having a fit haha
It’s not ideal, I normally bench on a fixed bench set-up - but I didn’t have a spotter today, so that was the best option. It’ll do I guess
Nice, have a great time - I presume you’re training whilst you’re there right ;)[/quote]
I was going to say nice epileptic seizure, but that would sound a little mean-spirited, right?
Of course I’ll be training, as long as the gym is open. Hopefully it didn’t suffer any damage from the hurricane. Our beach house rental made it through without harm, so I figure the gym should be OK.
hahah no problems from me with a bit of banter!
good stuff, true dedication!
Usual morning cardio
Decided to check my HR on these long walks I have been doing, seemed to be pretty low - so have been making much more of an effort to keep those BPMs higher…hoping to see some decent progress at the weekly weigh-in!!
Week 8; session 3
warm up x 5 mins
Box squats:
1" below parallel
Bar x some
70kg x 3
45 secs rest between sets
90kg x 2 (x6) <---- speedy
Deads:
90kg x 3
120kg x 3
160kg x 2
Belt on
192.5kg x 2
210kg x 2
Speed pulls:
185kg x 2 (x3) <— not sure how speedy haha
Pull ups:
BW x 8 (x3)
Chins:
BW x 6 (x4)
BOR:
90kg x 5 (x3)
Shrugs:
140kg x 12 (x3)
GMs / Spread eagle sit ups:
40kg x 15 / 5kg x 8 (x3)
Comments
Decent sesh, deadlifts felt pretty strong - was a little nervous as I have pulled from the floor properly for a couple of months now. Only problem was I thought about the second rep a little too much.
BORs felt a little awkward on the lower back, so dropped the underhand grips and did extra chins instead. Finished off with the usual. Feeling good.
top set:
Week 8; Session 4
Bench:
60kg x 5
80kg x 5
100kg x 3
3-board, CGBP
110kg x 3
122.5kg x 5 (x3)
Seated Military press:
Press to top of head
75kg x 10 (x2)
Decline CGBP:
97.5kg x 6 (x3)
Combination of shoulder rehab, press downs, leg raises…
Comments
Rubbish session to finish the week with, managed to pick up a virus that’s going round work…everything felt like a ton, got the main work done and some assistance stuff.
shut it down there. gash.
Nice work, keep grinding away. Training for strength without carbs sucks.
cheers dude, should have another 10 lbs or so to drop before I start going back up…
we’ll see, the ultimate goal is strength, so that needs to take priority.
LOL @ doing speed pulls with over 4 plates after box squats and heavy deadlifts! Seriously though, strong double there mate. Out of interest, does Josh advise the pause in between reps on the heavy sets, or do you just prefer to set up as if you were pulling two singles back-to-back?
tell me about it!!!
that’s something I do mate, I always try and get set into a good start position and re-set - I had back issues in the past (from rugby), so I like to play it safe!
Some strong lifting up in here! I like the simplicity of your routine, and it seems to be working great.
Thanks Jake - just pluggin away!
Week 9; Session 1
warm up x 15 mins
Squats:
bar x some
70kg x 3
100kg x 2
120kg x 2
Add belt
140kg x 2
150kg x 3
170kg x 3 b[/b]
Squats:
1 min rest
142.5kg x 3 (x5)
Pause squat:
Wide stance
137.5kg x 4 (beltless)
137.5kg x 4 (w/belt)
1 leg DL:
25kg x 3 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 8 (x2) / 10kg x 10 (x2)
Clam shells/ Single leg Glute bridges:
Light band x 12 (x3) / 5kg x 10 (x3)
Comments
Much better sesh than expected…been out walking and driving all day for my gf’s birthday! the top set @ 170 felt like and RPE 9/10 but watching the vid it’s more like a 7 or 8.
Everything else was solid…going to test the bench a bit better with a spotter and better set-up this week and see where I am. Vid just uploading.
Week 9; session 2
stretching and rolling x 10 mins
Bench:
60kg x 5
80kg x 3
100kg x 3
working set
112.5kg x 3
120kg x 2 b[/b]
Bench:
90 secs rest
102kg x 3 (x5)
Dead bench:
102.5kg x 1 (x5)
Scapular Retractions / Flys / Overhead Shrugs:
BW x12 / 20kg x 8 / 40kg x 12 (x3)
DB tricep ext; paused / Zottman Curls :
20kg x 10, 8, 8, 8, 6 / 15kg x 12 (x5)
Plank/ side planks:
1 min (x2) / each side x 1 min
Comments
Meh, so-so session. I guess I should be happy with the double at 120 - certainly a PR, especially at this BW too…still, I was down for 3 reps and didn’t get it.
The tricep extensions were murder.