well fuck me, you’re still alive then? haha
i gave up posting on the block - everyone deserted and there was me and stevo left! lol
get back posting you mess <3
Yeah im still kicking. Class and shit gets in the way sometimes.
Yeah I gave up myself - hated too but it was like 4 people posting when I left.
I will be around more often. May start a log here, may not - Dont want to be embarrassed by you and your awesomeness each day.
I may just post shit in your log everyday to remind you of how bad you suck! <3
lol cheers dude.
30 mins swimming this morning.
Bench tonight - head cold in full blown attack mode. bollocks.
Week 2; Day 2
foam roll x full body
mobility - upper
Bench:
2 sec pause for 1st rep
Press ups x 10
60kg x 5 (x2)
80kg x 3
95kg x 3
105kg x 3 (x5)
Chins:
BW x 70
DB Bench:
35kg x 10 (x3)
Alt DB Curls:
15kg x 12 (x3)
JM Press:
60kg x 6
65kg x 6
70kg x 6
Side bends / Is, Ys, Ts:
25kg x 10 / 2.5kg plates x 12 (x3)
Comments
Pleasing session - bench felt much stronger than last week. Same for the chins - could really feel the upper back/ lats on these - so took the chance to blast them, rep numbers were higher this week too - started at 12 and averaged 8s after that.
Sports massage on my legs this evening too - I must be neglecting my stretching, they were tight as anything. Such a painful experience haha.
Week 2; Day 3
foam roll x full body
Squats:
Bar x 10
70kg x 3 (x2)
100kg x 5
110kg x 5
125kg x 5
140kg x 5
GMs:
70kg x 8 (x4)
Band TKEs/ V-ups/ KB Swings:
Green x 20/ +10kg x 12/ 40kg x 12 (x4)
Comments
Meh, return of the knee soreness - everything felt nice and light, so I was trying to put as much speed as possible into the squat…exploded on the 2nd rep of 110 and got a shooting pain…So just worked on what I could.
Step ups were a no-no, even at BW, so skipped them and added KB swings - will try a variation to see if I can work around it - box squats or fronties, they don’t feel to bad on deads day…slight bit of juggling.
Week 2; Day 4
Military press:
Bar x 5 (x2)
50kg x 5
60kg x 5
65kg x 5
CG bench:
Fat gripz
60kg x 4
90kg x 4 (x5)
Band pull aparts:
red band
10 x 12
1 arm row:
25kg x 10
35kg x 12
40kg KB x 27
35kg x 12 (x3)
Band pushdowns:
Green x 12 (x3)
Ab rollouts:
BW x 8 (x3)
Comments
Short and sharp this afternoon - benching with the fat gripz felt strange - not any more difficult though…will keep these in for the cycle to see how they progress.
Upped the band work and rows - great pump in the lats and tri’s. Off for a christmas party now, craic.
Looks like 5/3/1 is in vogue at the moment! Seems like you have a good plan well mapped-out though mate, so I’m looking forward to seeing continued progress for you…
hmm not sure about well thought out…haha I haven’t got time to fart at the minute - so simple is best - for now!
Week 3; Day 1
foam roll x full body
hockey ball
dynamic stretch
Deadlifts:
70kg x 5
120kg x 3
140kg x 3
160kg x 5
180kg x 3
200kg x 3
Front squat:
70kg x 6
80kg x 5
85kg x 5
90kg x 5
92.5kg x 5
Shrugs:
100kg x 20
110kg x 20
120kg x 17
GHR / Ab roll out:
BW x 10 / 8 (x3)
Comments
Solid lifting session today - all work was beltless, the deads felt pretty good probably had another couple reps there if I had to push it. Front squats were ok on the knee, may well work the squats out completely for these on squat day…
Shrugs - top set was slightly worse than last week, but the reps were stronger - my grip didn’t give out until the final rep vs. slipping for the final 2-3 reps!
30 mins swimming this morning.
word of advice - if anyone ever uses equiblock…wash it off properly before bed time - I woke up and my legs were ON FIRE, uncomfortably so!!!
Week 3; Day 2
foam roll x upper
t-spine mobility
hockey ball x hips, glutes, calves
Bench:
60kg x 3
80kg x 3
100kg x 3
110kg x 2 (x5)
Chins:
BW x 80 <— conditioning is getting better at these.
DB Bench:
35kg x 10 (x3) <— much stronger this week
JM Press:
60kg x 6
70kg x 6
65kg x 6
Alt DB curls / band face pulls:
15kg x 12 / mini x 12 (x3)
Band ab crunch:
Medium x 8 (x4)
Comments
Strong session this afternoon - chins are feeling much better - getting sets in the range of 8-10 - will shoot for 100 BW reps (10x10) then move back to weighted chins…Bench was solid, never in danger of missing any reps despite long pauses.
Had to drop the JM press down from 70s - that was a little too much today, so wanted to keep form a little tighter…couple more weeks on this set-up then a deload and change a few things about.
30 mins cardio - 5 km/h @ 11% incline
Deep tissue work on my quad and knee area last night - feeling a little better today. Rest and Ice.
Training ‘squat’ day tomorrow - will do heavy GMs in place of squats.
Week 3; day 3
Foam roll x lower
activation drills - glutes
GMs:
Bar x 5
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
115kg x 3 ← default PR
70kg x 6 (x2)
TKEs / Plank:
Green band x 25 / Plank (x3)
GHR / V-ups:
+5kg x 8 / 10kg x 10 (x3)
BW x 10
Comments
Short and sweet tonight - worked upto a heavy 3RM for the GM - beltless, this was probably a 9RPE…felt ok though.
Just got some work done otherwise, day off tomorrow then MP/ Bench on Friday.
45 mins cardio
25 mins band distraction and stretching
My hips feel amazing now - few minutes of band tension soon loosens them up! Flexability was poor - I have neglected this area for too long, so lots more work on this to follow…
45 mins cardio
15 mins band work - upper
Military/ Bench work later this afternoon
Week 3; day 4
foam roll x 10 mins
T-spine mobility
MP:
Bar x 5
40kg x 5
60kg x 5
67.5kg x 3
75kg x 2
CG Bench:
Fat Gripz
60kg x 4
80kg x 4
97.5kg x 4 (x4)
1 arm row:
25kg x 10
35kg x 12
40kg KB x 29
1 arm row / band pushdowns:
35kg x 12 / Green x 15 (x3)
35kg x 12 / Green x 12
band pull aparts:
mini x 12 (x10)
Comments
Decent workout - military felt pretty tough today, first rep @ 75 was slllooooow - second was much better. Bench was tough (see video) I think I underestimated the fat gripz after an easy go last week! These crushed my chest this week.
Rows are improving all the time, onwards!
45 mins cardio
20 mins stretching, LAX ball
Week 4; day 1
foam roll x full body
Deads:
Bar x 5
70kg x 3 (x2)
100kg x 3
120kg x 3
150kg x 3
175kg x 3
195kg x 4 <~~~ still a couple more in the tank here
Suspended GMs:
70kg x 3
90kg x 3
100kg x 3
110kg x 3 <~~~ form went to rat shit here
90kg x 2 (x3)
Shrugs:
100kg x 15
110kg x 15
120kg x 20
Band crunches:
Green x 15 (x4)
Comments
Strong session this morning - deads felt real easy, had to re-adjust on the 4th rep with the bar catching near the top but nothing serious. Still very little hip movement, am going to get it checked out and see if there is anything to work on or not…
The suspended GMs were great fun - fucking brutal to get moving, but a keeper for the rest of the cycle…form turned more towards a squat @ 110 so dropped the weight to maintain focus in the right areas…
Shrugs - decided that the 2 ‘warm-up’ sets were easy enough and just hampering my 120…so dropped to 15s there and just about got 20 reps - will do the same next week and increase the weight.
BW 206.4 this morning.
