Day 2 Week 3 Block 2
Jump squat 50kg 6x5
Plyo push up 6x5
Depth jump 6x5
KB swing 28kg 2x100
Pull up 6x5
that was plenty but I appreciated the post workout cardio high. like a GIRL.
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Day 3 Week 3 Block 2
Back squat 140kg 6x3 // did this as 6s and did too many
Push press 70kg 6x3
SGHP 70kg 6x3
TBDL 125kg 6x3
friday: unusually heavy dance class.
cool moment: a bunch of teen girls are LIFTING heavy weights. hip thrusts. squats. DB one-arm presses.
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Day 4 Week 3 Block 2
Jump squat 50kg 6x3 // thought Iād do 3x6 and did 4x6.
Plyo push-ups 6x3
Depth jumps 6x3
KB swings 28kg 2x100
Chin ups 3x6
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Day 1 Week 4 Block 2
Squat 180kg 4x3
Bench 100kg 4x3
TBDL 175kg FAIL
165kg 3x3, 1x, FAIL // not sure what went wrong
Chin up 4x3 // did them as one big set
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So looking at the log, the big TBDL set last week was 3x165kg.
Which explains why I bombed out at 175kg. Yeah, yeah, just pull 12 reps of 10kg PR.
What went wrong was that last weekās deadlift achievement was 165kg for 3. No idea why I thought I was going to pull a 10kg PR for reps just like that.
Ya played yourself
Iāve been away. walking up some hills among other things. back in ballet class on Friday. Today, 12 noon class and then off to conditioning for day 2 week 4 block 2.
6x5 jump squat 50kg
6x5 plyo pushup
6x5 depth jump
2x100 28kg KB swing
6x5 pull up
gym is beginning to refill with lifters, nice.
also I just bought a new gaiter mask to replace the one that looked after me since June 2020. Czech manufacturer Respilon does them with nano-scale blown fibre filters, so not only can you wash and reuse them, the filtration is good enough to snag almost all the worldās viruses, especially including the one we care about as itās a big corona waterbuffalo rather than a lithe rhinovirus varbie. they use the same filter material in their FFP2 certified stuff:
3x ballet last week. today:
Squats 6x3 160kg
Push Press 6x3 65kg
SGHP 6x3 70kg
TBDL 6x3 125kg
Next trip will just be a conditioning hit before BLOCK THREE.
Day 1 - work up to 3RM on squat, bench, dead, chin
Day 2 - circuit of 4x12 reps on front squat, push press, sghp, db row // good god
Day 3 - awesome conditioning day:
| Jump squat | 4x5 | 20% 1RM, 1 mins rest |
|---|---|---|
| Speed back squat | 4x5 | 60% 1RM |
| Push press | 4x5 | 75% 1RM |
| ? Push press throw | 4x5 | 10-15lb |
| Split squat jump | 4x5 | 10% 1RM |
| Speed deadlift | 4x5 | 60% |
Day 4 - 45 mins of conditioning of some form
Trapbar deadlift 3x125kg, 3x135kg, 3x145kg, 3x155kg, 3x165kg.
Chin-up 6x3 bodyweight
Squat 3x140kg, 3x160kg, 3x180kg
Bench 3x60, 3x80, 3x90 // nearly dropped this - went up at an angle and spent a while holding it at half rep admiring the problem before manning-up and racking it. would have liked more.
(ps Tuesday and Wednesday were dance days)
BLOCK FOUR the fuck DAY TWO
so this is one of Thibsā savage circuit things. 12 reps of front squats, push presses, SGHPs, and DB rows.
90kg front squat
60kg pp & hp
30kg DB
This is some kind of perverted trick to make me do cardio, you monster. Especially in a mask
Well, that was a crap week for various reasons. only managed to dance once. anyway.
BLOCK FOUR: DAY THREE. we did this earlier in Block 1ās conditioning week.
Jump squat 4x5 20% 1RM 40kg
Speed back squat 4x5 60% 1RM 120kg
Push press 4x5 75% 1RM 65kg
Push press throw 4x5 10-15lb
Split squat jump 4x5 10% 1RM
Speed deadlift 4x5 60% 1RM 100kg
BLOCK FOUR DAY FOURā¦decided to do that again and count dance as one conditioning class. felt better even if I did clang a 70kg push press against the rack.
Update: three ballet classes (Wednesday, Thursday, Friday)
Today: BLOCK FOUR, WEEK TWO, DAY ONE
TBDL
9x 125kg
5x 145kg
3x 165kg
1x 175kg + miss
I was meant to be ramping to 2RM but Iāll take the 175kg pull. The second rep was a technical mess.
BACK SQUAT
10x 100kg
5x 150kg
3x 170kg
2x 190kg
BENCH PRESS
10x 60kg
5x 80kg
3x 90kg
2x 100kg
Damned pleased with this, especially the 1023 total.
Yesterday:
Circuits:
4x12 front squat 90kg
4x12 push press 60kg
4x12 sghp 70kg
4x2x6 DB rows 30kg
Rest 45 seconds between circuits
This is an absolute bastard but well worth it
Just realized I forgot the SSJs. That said for some reason I added 10kg to the push presses, which was neat
Done it again
BLOCK FOURā¦WEEK THREEā¦DAY ONE
TBDL
10x 125kg
5x 145kg
3x 165kg
1x 175kg
MISS 180kg
did 3x10 chinups, 3x5 pull-ups, eventually gave up on the workout after waiting 30mins for a rack. some random guy called out āBEAST!!ā when I pulled the 175kg though so itās ok
Go back and fetch it. Gym deserted this morning.
SQUAT
5x160kg
3x180kg
1x200kg
// nice to see that number back with us
BENCH
8x70kg
3x90kg
2x100kg
1x105kg
puts the total at 1056lb, which Iām reasonably happy about
Done this again. Terrible, terrible stuff