Squat
60kg x 5
80kg x 3
100kg x 5
110kg x 5
120kg x 11 -PR
110kg x 10
80kg x 10
80kg x 10
RDL
110kg x 10
110kg x 10
80kg x 10
Cable abs
30kg x 10
30kg x 10
30kg x 10
Bit of a cheap PR but 1st time round this cycle I got 10 so I wanted to progress if only a little. Next week is 125 and I ll think I ll shoot for a comfortable 8 as supposed to PR equalling (10) in order to shoot for 130 x 8-10 the week after.
Bench
60kg x 10
80kg x 5
95kg x 5
105kg x 8
90kg x 8
80kg x 8
70kg x 8
Incline (steep)
70kg x 4
60kg x 6
60kg x 5
Chin
bw x 10
bw x 10
bw x 10
Dip
bw x 20
bw x 10
Bent over row
70kg x 10
70kg x 10
70kg x 10
70kg x 10
DB curl
12kg x 10
12kg x 8
PR on the 105 is 10 so wasnt too bad today. Wanted to chin more but i was gassed badly.
Deadlift
70kg x 5
70kg x 3
70kg x 2
120kg x 1
135kg x 5
155kg x 5
175kg x 8
120kg x 10
Reverse DB lunge off a step
10kg’s x 10
10kg’s x 10
10kg’s x 10
GM
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
DB side bend
45kg x 10
45kg x 10
45kg x 10
175kg x 8 equals a PR, I think Id probably have more, im still aching from squatting and benching after my 10 day illness spate.
Ive planned out the next 3 months of 5/3/1 on excel and things are looking good. Im back at 85-86kg at the moment, might get some pics done later today.
1hr 15 of karate
MP
bar x loads
40kg x 5
45kg x 5
50kg x 5
60kg x 7
40kg x 10
40kg x 8
Chin
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10
Dip
bw x 15
bw x 15
bw x 15
Stand away lat pull
25kg x 12
25kg x 12
25kg x 12
25kg x 12
25kg x 12
DB shrug
45kg’s x 15
45kg’s x 15
DB curl
14kg’s x 10
14kg’s x 8
Not perfect but productive.
Hr of karate, tweaked my right hamstring, icing it atm.
Squat
60kg x 3
60kg x 3
80kg x 3
100kg x 3
110kg x 3
115kg x 3
125kg x 8
90kg x 10
80kg x 10
80kg x 10
RDL
70kg x 10
80kg x 10
90kg x 10
Cable abs
3 x 10
125 x 8 is fine, probably had 12 if I pushed it but saw no reason too, pulled hamstring seems ok. 132.5 next week, shoot for a 6 I think.
All this light squatting seems to be doing whats its intended for- not hurt my knee (which is improving), improve form and build up more of a squatting base. 140kg x 10 and 180 x any here we come.
Bench
bar x loads
60kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 3
112.5kg x 6
Incline bench
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Chin up
bw x 10
bw x 10
bw x 10
bw x 6
bw x 6
bw x 6
Dip
bw x 15
bw x 15
bw x 10
Bent over row
70kg x 10
70kg x 10
70kg x 10
Close grip pulldown
60kg x 10
50kg x 10
45kg x 10
DB curl
14kg’s x 7
10kg’s x 7
10kg’s x 7
Benching still down on PR levels but not a million miles away.
2hrs karate teaching
Deadlift
70kg x 3
70kg x 2
120kg x 3
145kg x 3
165kg x 3
185kg x 8 - 10kg PR
120kg x 10
GM
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Hanging leg raise
bw x 8
bw x 8
bw x 8
First deadlift PR in about a year. Felt really easy too. Pulled 175 x 8 last week so 10kg up in a week is good going. Works out to a 234-235kg 1rm.
First session post swine flu
5/3/1 day
60kg x 3
60kg x 2
80kg x 1
100kg x 1
105kg x 5
120kg x 3
132.5kg x 1
100kg x 3
Cable abs
70kg x 10
70kg x 10
70kg x 10
75kg x 10
Hit what I needed and left. Just going to aim for the same for everything on this 5/3/1 week then re-asses where I am at the end of the week. Programme says deload but since ive been in bed for 5 days I might leave this deload out and crack on.
Bench
bar x 10
60kg x 5
80kg x 1
95kg x 5
105kg x 3
117.5kg x 3
Incline
60kg x 10
60kg x 10
60kg x 10
Chin
bw x 10
bw x 10
bw x 10
bw x 6
Bent over row
60kg x 10
60kg x 10
60kg x 10
Diesel crew shoulder prehad circuit x 3
DB curl
15kg x 10
7.5kg x 10
Benching I had more but called it. Technique was on point perfectly today.
Few complexes and a row, deadlifts tomorrow.
Deadlift
60kg x 3
100kg x 3
140kg x 1
155kg x 5
175kg x 3
195kg x 6
140kg x 6
GM
60kg x 10
60kg x 10
60kg x 10
Dimmel deadlift because I ****ing love Iain and want to be him
60kg x 10
80kg x 10
80kg x 10
Hanging leg raise
bw x 8, 6
Happy with the deadlifts given im not 100% still post swines. Goal for next cycle is 200 x 6-8, I think that is very doable given 4 weeks more training to get back into things.
MP
bar x 10
40kg x 10
50kg x 1
52.5kg x 5
60kg x 3
65kg x 4
Pull up
bw x 10
bw + 10kg x 10
bw + 15kg x 5
bw x 5
bw x 5
Dip
bw x 15
bw x 15
bw x 12
bw x 10
DB row
40kg x 5
60kg x 6
Machine reverse fly
3 x 15
DB curl
12.5kg x 10
12.5kg x 10
10kg x 10
Good session, got the pump on. I suck massive cock at shoulder pressing. Thats this cycle done. **** deloading, that can wait until after this cycle. This 4 weeks is going to be good gym wise, got virtually zero distractions so I can crack the **** on.
BB complex
RDL
Row
High Pull
Push Press
Squat
Reverse lunge
4 trips of 8 reps with 30kg. Inside 15 minutes this reduced me to a wheezing mess on the floor. Hard as ****.
Bench
bar x loads
60kg x 5
82.5kg x 5
95kg x 5
107.5 kg x 7
80kg x 10
Incline
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Chin
bw x 10
bw x 10
bw x 10
bw x 5
bw x 10
bw x 10
bw x 5
Bent over row
60kg x 10
70kg x 10
70kg x 10
70kg x 10
60kg x 10
Benching all paused as per usual. Still a way off PR levels (110 x 10). My recent illnesses have decked my upper body strength, Bench, MP and chin strength all down still.
I think im fagging my upper back training at the moment, im getting in the volume but Im not doing much heavy. I think I need to add in something heavier, either DB rows, shrugs or heavy bent over rows maybe.
Squat
60kg x 5
80kg x 3
95kg x 5
107.5kg x 5
122.5kg x 8
85kg x 10
80kg x 10
60kg x 10
front squat
60kg x 10
60kg x 10
60kg x 10
Cable abs
40kg x 10
60kg x 10
65kg x 10
70kg x 10
75kg x 10
Light band pull through
x 10, 10, 10
Squatting gay as usual, all the stretching paying off though, these were sunk.