30 mins cardio
15 mins upper body - band work, hockey ball
Will be slow gaining until end of Jan/ start of Feb now, then a mini cut.
Week 4; day 2
foam roll - quads, upper
Bench:
Bar x 5
65kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 2 (x2)
Chins:
BW x 85
DB Bench:
35kg x 8 (x4)
Alt DB Curls:
20kg x 8 (x3)
JM Press:
65kg x 6
70kg x 6
75kg x 6
Is,Ys,Ts / Side bends:
2.5kg / 25kg x 12 (x3)
Comments
Slight deload on the bench…chins were much tougher this week - reps were kept higher for more sets though, so progress!!
upped weight or dropped reps and increased sets on the assistance - few more weeks before a true deload, so plan is to increase reps until then - back up to 10/12s…
30 mins cardio
Legs tonight, messed up my training this week - so have to squeeze training in tonight.
Week 4; day 3
foam roll x full body
glute activation work
GMs:
Bar x 5 (x2)
60kg x 3
80kg x 3
90kg x 3 (x3)
60kg x 8 (x3)
GHR / Roll outs:
+5kg x 10 / 10 (x4)
BW x 10 / 10
Barbell hip thrusts:
60kg x 8
80kg x 8 (x2)
90kg x 8
TKEs:
Green x 25 (x4)
Comments
Not sold on those hip thrusts - any suggestions for a substitute? Just trying to hammer the P-Chain whilst I am resting the squats…
Everything else was fine. Day off tomorrow - probably some swimming for cardio.
35 mins swimming
rest day.
Week 4; day 4
foam roll
MP:
bar x 10
40kg x 5
60kg x 3
65kg x 3
72.5kg x 3
CGBP:
fat gripz
60kg x 5
80kg x 3
90kg x 3 (x2)
DB Row:
25kg x 12
35kg x 15
40kg KB x 30
DB row / Pushdowns:
35kg x 15 / Green x 18 (x4)
Comments
Short and sharp, done in 35 mins.
Those rows are coming along nicely! As for a hip thrust substitute, do you ever do kettlebell swings? They’re simple as hell, but damn effective.
I do have a heavy KB at the facility - I may add them in, cheers.
Early:
30 mins cardio
20 mins band/ hockey ball work
Later:
Week 5; day 1
foam roll
Deads:
70kg x 5
100kg x 3
120kg x 3
140kg x 5
160kg x 5
185kg x 5
Suspended GMs:
70kg x 3
90kg x 2
100kg x 2
110kg x 1
120kg x 1
130kg x F
90kg x 2 (x3) <~~~ Much better this time, will increase reps or weight next time.
Shrugs:
100kg x 15
110kg x 15
120kg x 20 <~~~ PR - strong this week; move up next time.
Band crunch:
Green x 12 (x4)
Comments
Mess of a session today - I did cardio as normal, but for one reason or another trained an hour or so later after only 1 meal…needless to say I didn’t feel great!! Just got the basics done.
Perhaps starting to feel the need for a deload in some areas, will do bench tomorrow and deload the assistance work somewhat - then have xmas day off.
Week 5; day 2
Band traction - lower back, shoulders
Bench:
Bar x 5
60kg x 5
80kg x 3
100kg x 3
105kg x 3 (x5) <----- RPE 7, speed reps!
DB bench / chins:
40kg x 8 / BW x 8 (x4)
JM press / db curl:
60kg x 8 / 17.5kg x 10
65kg x 8 / ? ?
75kg x 6 / 17.5kg x 8
85kg x 6 / ? ?
Is, Ys, Ts:
5kg x 10, 8, 6
Comments
Excellent bench sesh this afternoon, everything felt real easy - practically speed reps! Was at the commercial gym and the bench felt a little higher, which helped my set-up.
Deloaded the chins a little - back is feeling a little over done. Everything felt very good otherwise.
Week 5; day 3
Stretches x 10 mins
GMs:
Bar x some
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3 (x3)
60kg x 8 (x2)
Leg curls:
60kg x 12
70kg x 10 (x4)
Hip thrusts:
60kg x 6
70kg x 6
80kg x 6
90kg x 6
95kg x 6
Leg press:
3 different foot positions
80kg x 20, 20, 15
TKEs:
Green band x 20 (x3)
Front squat holds:
max duration
150kg x 2
170kg x 2
Comments
Great leg session today, was at the commercial gym so utilised some different moves for a change.
Leg curls, we’re slow concentrated reps - was agony by the last set! Leg press just finished me off - no break between set-ups.
Checked the hip thrusts out, nailed the tech this time and felt a massive difference, brutal exercise!
Week 5; day 4
MP:
bar x some
40kg x 5
50kg x 5
60kg x 5
65kg x 5
CGBP:
60kg x 3
80kg x 3
95kg x 3 (x6)
1 arm row:
30kg x 15
40kg x 10 (x4)
Band pushdown / cable crunch:
Green x 20 / x 10
Green x 18 / x 10
Green x 15 / x 10
Green x 12 / x 10
Swimming x 20 mins
Comments
Press and bench were easy - probably RPE 7 at most. Deload of sorts for the back / triceps…all easy really.
Had to ditch the swimming before I killed someone - why are people so ignorant?
Week 6; day 1
foam roll
glute activation
Deads:
70kg x 4
120kg x 4
140kg x 3
160kg x 5
185kg x 3
205kg x 3
Suspended GMs:
90kg x 3 (x4)
Shrugs:
110kg x 15
120kg x 15
130kg x 14
Roll outs:
BW x 12 (x3)
comments
Back is feeling all this beltless work now - after the deload, I will be adding the belt back in…everything else felt pretty good - looking forward to the deload on deadlifts now.
Top set was ok, same reps as last time but with more weight, so happy with that…lets hope this translates into more power with the belt!
Hahaha - what were the ignorant masses doing to piss you off Adam? Strong pulling there too.
still keeping up with cardio etc
Week 6; day 2
foam roll
T-spine mobility
Bench:
Bar x 3
70kg x 3 (x2)
90kg x 3
100kg x 3
110kg x 1
115kg x 3 <~~~~ shit set, RPE 9.5
110kg x 3
115kg x 3 <~~~~ much better 8.5 or 9
112.5kg x 3
Chins:
BW x 90
DB Bench:
35kg x 10 (x4)
DB Curls:
15kg x 12 (x3)
JM Press:
70kg x 8
80kg x 6
85kg x 6 (x2)
Comments
Average day today, pressing alone is shit - lose all of my set-up my having to press the weight out - my shoulders are the worst area…was meant to be all 4 sets @ 115 - didn’t want to fail reps, so dropped the weight accordingly.
Chins were good - more sets of 10s and 8s…after the next session I am going to drop down to 5kg’s and halve the reps. JM presses are going too - just can’t seem to get them right, will try floor presses.
[quote]Element_26 wrote:
Hahaha - what were the ignorant masses doing to piss you off Adam? Strong pulling there too.[/quote]
ha when I swimming, there was an old woman just walking widths - getting in everyone’s way…without a care in the world haha. Then kids jumping in all over the place - just the usual!!
cheers, back to the belt after a deload next week, hopefully see some decent gains from it - my back can certainly feel it!
week 6; day 3
Squats:
Bar x 5 (x2)
40kg x 5
60kg x 5
80kg x 3
90kg x 3
GMs:
70kg x 2
80kg x 2
90kg x 2
100kg x 2
Leg curls:
63kg x 10
77kg x 8 (x4)
Hip thrusts:
70kg x 5
90kg x 3
110kg x 2
120kg x 2
Comments
Deload of sorts - tried out squats for the first time in a few weeks, these felt fine…will see how I go from here, slowly.
Lower back needed a rest, do minimal work on the GMs.
[quote]Adam-F wrote:
(gym) lifts at Christmas were:
Squat: 160kg (high)
Bench: 120kg
Deadlift: 200kg (horrible rep)
[/quote]
Just looking back at my years progress - In exactly one year I have added 80kg to my total:
Squat: 160kg >> 200kg
Bench: 120kg >> 125kg
Deadlift: 200kg >> 232.5kg
Overall I am pretty pleased with that, although I made the majority of that progress in the first 6 months or so. After that I dropped a lot of weight, but still maintained the lifts - so that is progress of sorts.
Continuing goal is to break that damn 600kg total - and also to get into some kit for the first time.
I think the biggest thing holding me back is my bench, although it is improving. Fingers crossed my knee has cleared up now, so squats can continue to progress as it did!
Very impressive gains in 12 months there mate. I find progress very, very slow with the bench press too, and dropping weight would have really made progress there difficult, so you’ve done well to add 5kg to it! Here’s to a strong 2012…
Cheers dude - the I guess I’d be happy with the same sort of progress again next year…hopefully hit that 600 within 6 months.