Had the weekend off, lots of mobility and foam rolling - played golf sat and today; today was horrendous, might as well have played golf in the alps…not fun carrying my clubs too! Most draining round ever
Anyway, I have about a week and a half til my holiday now…so I am going to change a few things to blast it before I go…where possible I will be training twice daily (def on strength days) wanted to try it after reading some interesting stuff from Thibs. Soooo starting tomorrow, I will be squatting in the am (strength) and then in the pm some volume…
Squats:
70kg x 3 (x2)
110kg x 3 (x2)
130kg x 3 (x2)
140kg x 2
150kg x 1
160kg x 1
165kg x 1
140kg x 2 (x2)
Comments
Short and sharp - 35 mins or so. Lower back is really sore on the left side - think it’s a combination of things, golf, heavy lifting etc all catching up with me now…assistance work later…
Comments
FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUCKK haha fried after that squat set. I tried to do some fronties after, not happening - my legs and back were on fire! haha
Bench:
60kg x 5
80kg x 3
100kg x 2 (x2)
110kg x 1
120kg x 1 Add slingshot
130kg x 1 (x2)
140kg x 1 (x2)
145kg x 1
Comments
I forgot how fun early morning benching is…eventually got in to the groove, but then the slingshot threw me off again second reps at 130, 140 were much better - 145 was best of the lot, lockout strength is not an issue, so I am weak off the chest…
Bit of chest tonight with some upper back…
*No chance to train last night, busy quitting FF and working late
Block pulls: Bar 3" below the knee
100kg x 3
120kg x 3
160kg x 3
180kg x 2
200kg x 2
210kg x 1
220kg x 1
230kg x 1
Comments
Took a while to warm my back up, still a little tired from the squats on Monday I think!! Anyway, first time doing block pulls, the bar was towards the top of my shin…worst starting position ever, took soooo much effort to get the bar moving - will experiment more!
Block pulls: 1-2" below knee
70kg x 3
120kg x 3
160kg x 3
180kg x 2
200kg x 2
230kg x 1
240kg x f speed deads, from floor
140kg x 3
140kg x 3
140kg x 3
GHR / Roll outs:
BW x 10 / 8
BW x 10 / 8
BW x 10 / 8
Band KB swings: Light band
40kg x 8
40kg x 8
40kg x 8
40kg x 8
Comments
Shocking couple of days, 17hr day at work…drama after drama - never easy is it?! As a result, diet was poor today - got a few bits done, couldn’t even budge 240…going to start at the knees next time!
Will do some cardio and upper body accessory tomorrow.
Squats:
60kg x 3 (x3)
100kg x 3
120kg x 3
140kg x 3
150kg x 1
160kg x 1 Belt on
170kg x 1
180kg x 1 wraps on
190kg x 1
walk outs
210kg
220kg
Comments
Decent start to the day, all done fasted - everything up to the 180 felt smooth, better than last time - although my legs caved in a little, I made a conscious effort to get as deep as possible, so maybe that caused it.
Based on how the 190 feels, I decided to do a couple of walkouts with some decent weight, needless to say, it felt heavy haha
Front squats:
70kg x 5
90kg x 3
110kg x 1
120kg x 1
130kg x 1
140kg x 1 b[/b]
90kg x 10
SLDL:
90kg x 5
120kg x 5
140kg x 5
160kg x 5
160kg x 5
Band KB swings: Light band
40kg x 8
40kg x 8
40kg x 8
Comments
I think that should fry my posterior chain sufficiently…Maybe a deadlift session on Tuesday for the last session before my holiday…bench tomorrow hopefully, got a manic couple of days, travelling all over!!
Happy with the front squat PR, was right at the limit though…still +10kg though, the SLDL is also a default PR, will go for more after the break…
Bench:
60kg x 8 (x2)
80kg x 5
90kg x 5
100kg x 3 2 sec pause
110kg x 2
110kg x 2
115kg x 1 (x3)
Dead stops:
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
Comments
Lower back is fried…glutes and lower back are stiff as anything, guess yesterday did the trick. Was training alone this morning, so went as heavy as possible without risking it - 115 was comfortable though.
More work dramas this afternoon, so not sure if I will get chance to train or not…
[quote]Element_26 wrote:
Strong front squats mate. It looks like your AM/PM split is working well for you at the moment. Bet it leaves you damned hungry![/quote]
Cheers mate - nearly killed me, got a little light headed after haha
It is going pretty well actually, I was trying to over-reach before taking a break for 2 weeks…but I feel great, if it wasn’t for work - I’d be stress free! Might carry it on when I return
Block pulls: Bar at bottom of knee
60kg x 3
110kg x 3
160kg x 3
180kg x 3 belt on
200kg x 2
220kg x 1
240kg x 1
SLDL:
110kg x 5
160kg x 5 belt on
170kg x 3
180kg x 3
Band kb swings: light band
40kg x 8
40kg x 8
40kg x 8
Comments
loooooooooooong day again…so short and sweet - PR on the SLDL and Block pull, started the latter a tad higher and it made the difference…will work on these more when I return! Due a decent break now, can’t wait!
Squat:
60kg x 5
80kg x 3
110kg x 3
130kg x 2
150kg x 2 Add belt
160kg x 1
170kg x 1
Bench:
60kg x 5
80kg x 3
100kg x 2
110kg x 1 touch and go
115kg x 1
120kg x 1
Deadlift:
70kg x 5
110kg x 3
140kg x 3
160kg x 2
180kg x 1 Add belt
200kg x 1
210kg x 1
Comments
Short and sweet this afternoon, just trying to blow off the cobwebs from the 15hrs of flying!!! Worked upto perceived maxes for the day, felt hard but easy enough - if that makes sense. Good to be back training at any rate!
Am thinking of focusing on the squat and bench over the next month or so and see if I can bring those up…
