Indeed it is - I bought his manual, decent investment as it sets the whole thing out and gives you some spreadsheets to help monitor it all.
I am not running it properly yet - just the basic RPE principle to get used to it all. I am yet to test things out, but so far, it feels great.
Week 4; day 4
usual warm up
static stretch - quads, calves
2 board bench:
Light band
120kg x 3 @ 7.5
127kg x 3 @ 8.5
130kg x 3 @ 8
135kg x 3 @ 9.5
3 board bench:
CGBP
120kg x 3 @ 7.5
135kg x 3 @ 8
140kg x 3 @ 8.5
145kg x 3 @ 9
Floor press:
pause reps
90kg x 5 @ 8
100kg x 5 @ 8.5
100kg x 5 @ 9
Chins:
+15kg x 3 (x11)
Another great pressing session! Feeling much better with my normal tech now…still getting a few issues with my CGBP at the top end, when things get heavy I seem to lose shape and twist slightly. weird.
Anyway, last proper session now til Sunday when things change - a solid 4 weeks!
Week 5; day 1
foam roll - everything
6" pull:
beltless
160kg x 3 @ 7
180kg x 3 @ 8
190 x 3 @ 8
200 x 3 @ 9.5
Rev band pull:
210kg x 3 @ 8
230kg x 3 @ 8
240kg x 1 @ 10
RDL:
belt
120kg x 5 @ 7
140kg x 5 @ 8
Well, I was due a bad session - the past 4 weeks have been excellent…had the past 3-4 days off completely, always feel rubbish after doing nothing.
6" pulls were horrific, put me in such an awkward position - being beltless as well, felt like all lower back and it ruined my core for the rest of the session.
Meh.
Week 5; day 2
usual routine
Bench:
touch and go
100kg x 3 @ 7.5
115kg x 3 @ 8.5
115kg x 3 @ 8.5
115kg x 3 @ 9
4ct bench:
90kg x 3 @ 7.5
100kg x 3 @ 8
105kg x 3 @ 8.5
105kg x 3 @ 9
Inc DB press:
25kg x 8 @ 7
35kg x 8 @ 8
35kg x 8 @ 8
35kg x 8 @ 9
Average to say the least - was training alone again, so no lift off etc which I always suffer with. Regardless of that, strength just wasn’t there today - still go a comfortable 115 x 3, so I should really be happy!!
Will do some lats, shoulders etc tomorrow morning.
cardio - 10 mins bike
Lat pulldowns - overhand x 4 sets; underhand x 4 sets
Shoulder work - rear delts, overhead shrugs, Is+Ys
Band traction - shoulders, hips
Week 5; day 3
usual
rev.band press:
light bands
135kg x 3 @ 7
145kg x 3 @ 9
140kg x 3 @ 8.5
140kg x 3 @ 9
3bd press:
CGBP
110kg x 3 @ 7
130kg x 3 @ 8
140kg x 2
DB ext:
standing
10kg x 8
15kg x 8 (x2)
20kg x 8
Chins:
15kg x 3 (x4)
20kg x 3 (x4)
Training is all over the place at the minute - so busy with work/uni/other commitments…trained alone again and that f’'up my board pressing, too awkward to lift out myself and not lose it all over the place.
Pretty decent other than that though!
Really empathise with the frustrations about not having a hand off. I’ve gotten to the point where I treat those sessions as essentially a different exercise, and try to be positive when I get anywhere near what I’d expect to get with a hand off!
Interested in the amount of benching you do on your pressing days - seems to be 3 different bench variations and then some chins. Will keep an eye on your progress to see how it works for you.
Cheers fella - bench feels good so far, hopefully it’ll translate into a nice PR in a few weeks!!
Week 6; day 1
foam roll x full body
glute activation
leg swings
6" pulls:
beltless
170kg x 3 @ 7
185kg x 3 @ 8
add belt
195kg x 3 @ 8
205kg x 3 @ 9
rev.band pull:
medium bands
210kg x 2 @ 7
240kg x 2 @ 8
250kg x 2 @ 9/9.5
240kg x 2 @ 9
RDL:
140kg x 4 @ 7
150kg x 4 @ 8
160kg x 4 @ 9
Heavy going this afternoon - a definite improvement upon last week though - the block pulls still hammer my lower back/ core…
Everything else felt pretty good - all beltless too. Away from Mon night>>Fri, so training through til Monday now then resting.
Week 6; day 2
rumble roll
band traction - shoulders
Bench:
120kg x 2 @ 8
125kg x 2 @ 8.5/9
125kg x 2 @ 8
125kg x 2 @ 9
4ct bench:
100kg x 2 @ 8
105kg x 2 @ 8.5
110kg x 2 @ 8
110kg x 2 @ 9
DB press:
30kg x 8 @ 7/8
40kg x 8 @ 8
40kg x 8 @ 9
Lat work - 8 x 8
Great pressing session again today - even without a spotter, was struggling to press 125 for a single a few months back.
Really worked hard on set-up today and it seemed to work a treat.
Week 6; day 3 - sort of
Cardio x 15 mins
CGBP:
Bar x 5
60kg x 5
90kg x 5
100kg x 5
105kg x 5 @ 9
70kg x 12
Db ext:
15kg x 8
15kg x 8
20kg x 8 @ 9
Db row:
40kg x 29
Leg curls:
Upto 85kg x 10
Leg press:
Upto 115kg x 12
Cardio x 15 mins and core work.
Done. Away now and won’t be training til friday.
week 7; day 1
usual stuff
bench:
115kg x 2 @ 7.5
125kg x 2 @ 8.5
125kg x 2 @ 9
4ct pause:
100kg x 2 @ 7.5
110kg x 2 @ 8/9
110kg x 2 @ 8
115kg x 2 @ 9.5
db inc:
40kg x 8 @ 8 (x3)
40kg x 8 @ 9
lat work
pretty pleased with that start after a week of doing sweet fa. starting to get a bit of tightness in my left pec/shoulder tie-in, need to work the soft tissue work.
deadlifts tomorrow, bw currently around 210ish
week 7; day 2
foam roll, kb swings, glute activation
6" pull:
belt on
190kg x 2 @ 8
205kg x 2 @ 8
210kg x 2 @ 9.5
Rev band pull:
230kg x 2 @ 8
250kg x 2 @ 8
260kg x 2 @ 9
RDL:
140kg x 4 @ 7
160kg x 4 @ 8
So I measured the height of my home made ‘blocks’ - they are actually less than 5" haha oh well, they are brutal either way, so should help when I start pulling off the floor again.
Back was tired from some bowling action last night, so stuck with the belt all session - subsequently started feeling ill on the RDL due to the pressure, so gave up at that.
Week 7; day 3
usual stuff
Rev.band press:
light bands
120kg x 3 @ 7
135kg x 3 @ 8
145kg x 3 @ 9
145kg x 3 @ 9.5
CGBP:
3 board
140kg x 2 @ 8
150kg x 2 @ 8
157kg x 2 @ 9 PR
DB Ext:
15kg x 8 (x2)
20kg x 8 (x2)
Chins:
20kg x 3 / BW x 3 (x6)
Great pressing session tonight. Pec felt a little better after doing some soft tissue work this morning, press was better than last time.
3 board was flying, should be good for 160 next week! On the chins, once I did the weighted reps, I went straight into BW reps trying to really focus on power. All gooood.
Week 7; day 4
foam roll
kb swings
TKEs
GMs:
100kg x 3
add belt
120kg x 3
130kg x 3
belt off
70kg x 10
GHR:
BW x 12 (x4)
Roll outs:
BW x 10 (x4)
Week 8; day 1
usual
Bench:
touch and go
125kg x 2 @ 8
130kg x 2 @ 9 PR
130kg x 2 @ 10
4ct pause:
110kg x 2 @ 8
115kg x 2 @ 9
117kg x 2 @ 10
Inc db press:
35kg x 7 (x7) worked up to @ 9
Chins:
Neutral grip
BW x 8 (x5)
BOOM! Top session, glad to be back with a spotter, reps were touch and go but even still, I couldnt dream of a single at these weights a few months back!
BW 210 in the am
Week 8; day 2
usual
6" pull:
belt on
180kg x 2 @ 7
200kg x 2 @ 8
220kg x 2 @ 9
230kg x 2 @ 10
Rev band pull:
beltless
210kg x 2 @ 8
240kg x 2 @ 8.5/9
250kg x 2 @ 9
RDL:
beltless
120kg x 4 @ 7
140kg x 4 @ 8
160kg x 4 @ 9
Good sesh, set the block pulls at the correct height and things felt much better today. Stuck to using a belt on them, this is the last week of these now - switching back to regular deads.
Busy schedule now for the rest of the week/end so training will be as and when.
Nice work mate, very impressive presses and pulls!
Cheers mate - things are going well!
Week 8; day 3
t-spine (+25kg)
dislocates, pull aparts
Rev band press:
light bands
130kg x 2 @ 8
140kg x 2 @ 9
150kg x 2 @ 10 PR
Floor press:
paused reps
105kg x 3 @ 8
115kg x 3 @ 9
117.5kg x 3 @ 10
DB ext:
15kg x 10
20kg x 10 @ 9
20kg x 10 @ 10
15kg x 10 @ 10
Chins:
+20kg x 3 (x3)
BW x 8
I think I need more early morning sessions! Massive PR on the reverse band press, more comfortable reps and +5kg heavier than the past couple weeks.
Probably resting now over the weekend, sports massage tomorrow morning, yippeeeee!
bit of recovery this weekend - sports massage yesterday - brutal.
full body this morning, couple movements x 15 with light weights, 30 mins cardio and stretching.
back at it tomorrow!
Still lurking;
Coming along strongly, man.