this was a great session. Deadlifts felt tops, a little harder maybe? But I still had a couple reps in the tank. Onwards there.
press was ok. Up 1kg, it’s super hard doing anything pressing wise while cutting. I’m at peace with it it.
chinups were good. Today’s training gear a little lighter than normal at 109.5kg total. Got an extra rep though… Happy.
curls and leg extensions were strong as hell. Leg extension strength coming back very quickly…knees feeling Tremendous to be honest also. Just super nice and solid, maybe a 1 out of 10 pain when doing really anything that just three weeks ago would have registered a 7 or 8… So progress there also.
bench was Okay. It’s fkn hard now. Getting to the point where it’s almost max effort on every set. I did raise things by 2.5kg finally today. See how long it takes to progress this weight, if I even can at all.
DB Rows getting heavy also, but still marching on. Been wanting to row the 40’s…got 12 again on the first set with the 39’s, so I’ll get that chance next time.
Barbell curls are going great. Really liking actually consistently prioritizing the arms…
Had a big work trip Monday/Tuesday just gone so programmed this session and the next one as a deload.
Deadlift:
70x8
120x5
160x2
180x1
190x3
170x3
Press:
20x12
40x6
60x2
67.5x3
62.5x3
57.5x3
Chinups:
109x3
109x3
109x3
Notes:
pretty simple today. Deload as mentioned, no load reduction, infact I increased the deadlift and press a little bit, and just pulled the volume out. Inflammation in my joints in always a factor after one of these trips and today was no different, hence the deload timing. I have now have a full three week run before my next trip, which is actually an extra day longer…and I’ll plan around that also.
things felt okay, just a bit harder than normal, and some small aches and pains in the upper body joints. So I dropped all accessories also for this one.
was 1.4kg heavier this morning also. Always expected, doesn’t matter what I do, it always seems to happen like this and will take maybe one or two days to settle down. Could be both the travelling and the diet while away, never can tell what is in most foods at restaurants. I make good choices…but they can still be ‘off’.
big walk planned tomorrow morning before work, should take around 90 minutes and will be freezing cold. Good.
Only the two “main” movements were subjected to deload.
Bench:
20x12
20x6
60x5
60x5
80x3
80x3
100x3
115x3 - 253.5lbs
107.5x3
100x3
Db chest supported rows:
46x5 - 101.4lbs - Circumstantial PR.
46x5
Leg Extension:
10x20
25x20
35x20
45x20 - 99.2lbs
Barbell Curl: usual 60 seconds strict rest. Keeping it as constant and consistent as possible.
20x10
25x10
30x10
35x10 - 77.1lbs
Laying Leg Curl:
10x15
17x12
22x12
27x14 - 59.5lbs - PB here also.
Notes:
Bench felt terrible until the top set. Elbows were dicky, hammies kept cramping. No idea why as Ive been staying on top of hydration etc, and today was no different. Got through it all. Used long pauses on the three work sets to make it a little harder - 2-3 count.
Rows, hadn’t planned on doing that haha. Didn’t want to load 40kg, because they are annoying to load. Where as 36kg was already on there…so chucked on the extra 5’s haha.
Deload is over, back to work we go. Running the same block over again. Only heavier.
Deadlift:
70x8
70x3
120x5
160x2
190x8 - 418.9lbs
170x9
Press:
20x12
20x6
40x6
40x1
60x2
67x6 - 147.7lbs
62x7
57x9
Chinups: lightest training weight so far…and this is with a hoody on also. Fecken cold.
108.5x8 - 239.2lbs
108.5x8
108.5x6
Incline Dumbbell Bench 30deg.
39x8 PR - 86lbs
36x9
EZY Curls:
36.5x13 - 80.5lbs
36.5x10
Leg Extensions:
10x21
25x21
35x21
45x21 - 99.2lbs
Notes:
very good session. Deload seems to have done it’s job, with 190kg Flying. My best rep out with this weight is 10reps…I had 11 no doubts today. No doubts. Patience is a virtue, things are going well…don’t fk it up Tim. Haha.
press was good too. Shoulder pain seems to be improving a little each week. Again not a limiting factor on the work sets.
Chins were great. 108.5kg training weight is lightest so far. Had 9-10 reps in that first set but I stop when I goal is hit in the name of follow up set volume. Nice to hit the same reps second set. Good.
accessories great again. Small progress on everything. Not doing 21’s for the leg extensions, just wanted a small bump in progression over last session without adding weight, equalled a 5% increase which is great anyway. It’s small steps here, too. But next time I’ll add load to all sets and get back on those 20 reppers. I’ve used over 70kg in the past, but again patience. Feels stronger every week. Expected, but still nice.
Loving training arms…haha. maybe the One thing I’ll change this block will be the addition of a tricep exercise on bench day. Overhead tricep extension perhaps. Or close grip bench. See what I feel like doing on the day.
Short notice fella’s…but anyone keen on putting a team of people together to do some fundraising for a good cause?
The task is simple, pushups almost everyday for 24 days, in an effort to raise awareness around mental health issues in Australia!
For me, it will keep me accountable with a daily effort. I’m not fucussed on bench at the moment, so not bothered by any possible interefernce effects it might have. If anything, it will act like a “grease the groove” activity anyway!
follow the link if you want in, or would like to donate in any way (definately Do that).
Happy with this though, good consistent logging and training.
Looking leaner. Feeling better. Looking bigger…? The right measurements are smaller also, with some interesting measurements actually measuring larger. Interesting.
No photos for another month or so. In the future id rather read back through and see a drastic difference haha.
bench was tough…I did the push-ups in the am, turns out that’s not a good idea on bench day . Somehow, some way, I matched the effort from the final week last block. Mind over matter that’s for sure.
everything else felt great. The rows were heavy, but I was expecting it. The extra 1kg on the curl and leg curl sets made a HUGE difference . Doesn’t ever seem like much, but really it’s a significant % increase in work completed when you add that 1kg to all the sets!
had a cheat meal tonight with the boys watching the football. Wasn’t much.
Really looking forward to Friday’s deadlift session. Hopefully don’t see much of an impact from the pushups, though it’s possible due to extra core work essentially.
Not as bad I don’t think?. Not causing any fatigue etc. but my voice is completely trash again…
Keeping the pushups going. 72 today. Were easy as hell. Yesterday was a “rest day”. I did a set of 20 anyway to keep that going.
Previous days were 123 and 120 respectively. Nothing at all difficult…and no doms, which is a bit weird. Tomorrow starts to ramp up in volume with 129, and it increases for a few days after that before another rest day. Then it’s a big climb to the finish for 5 days, averaging almost 200 each day. That should be interesting…
Also been doing Calf Raises everyday to match the pushups. I confirm that my calves Do infact have plenty of DOMs .
Looking to train a regular session tomorrow. Got my deadlifts in on Friday afternoon…but felt the virus coming on so didn’t push the total session volume. Will log them with next session.
