8/2/23
C2 Wk 1 Day 2
A)Deadlift
95x5 107.5x5 122.5x10 95x12
B) Chin ups
BWx8
BW+5x6
BW+10x5
BW+15x2 1
BWx6
High Row machine
70x15 80x12 90x2x10
Dips
BWx12 10 9 8 total 40
Prowler
40/60/80x2 lengths
90x3x4 lengths
1 Like
10/2/23
C2 Wk 1 Day 3
A)Press
37.5x5 42.5x5 47.5x8 37.5x11+3+3
B) Band pull aparts xlots
BB Rows
60x12 70x10 80x3x6 (off the floor, reset each rep)
DB Seated Shoulder Press
28x5 26x7 24x8 22x8
A)Rope Face Pulls
17x3x15
B)Pushdowns
21x25 20 20
1 Like
11/2/23
22 minute run before breakfast, about 2.5 miles at a guess.
Best night sleep in weeks, moved house a lot in recent years and really hoping this is the last one, for the next ten years at least!
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12/2/23
C2 Wk1 Day 4
A)Squat
77.5x5 90x5 102.5x9 77.5x15
B)Chin ups BWx 10 8 6 5 4 3+2+1 total 39
RDL
80x11 10
Leg press
140x15 12 12
Dips
BWx10
BW+5x8
BW+10x7
BW+15x2x5
BWx7 total 42
Superset with bpa’s
All I had time for, but not sure I had anything left anyway. Squats felt heavier than they should have and leg press just outright sucks. Suprised myself on dips though, might just attach a big wheel next week … Back to work tomorrow, may get a little fluff work in lunch break permitting.
13/2/23
Felt a bit sore all over, something about my squat day really has an element of feeling like I’ve gone in worked my ass off and called it a day… Squat, pair with some chin ups, hit some weighted dips, the leg press just adds another element. If I switch the leg press out for some form of conditioning, I am ticking all the boxes for what I want out of my training. But I also want arms to not resemble pipe cleaners, so I did an “arm day”:
EZ Bar Curls 30x2x12
Pushdowns 20x20 22x20 25x15
DB Incline Curls 12x2x10
EZ Bar Overhead Extensions 25x2x12
Cable Curls don’t know 2x20
Push ups 2x20
Roll out from knees x20
I was getting paid whilst trudging through this boredom, so there is that…
14/2/23
C2 Wk2 D1
A)Bench
60x3 70x3 77.5x9 60x12+5+3
B)DB Rows
40x15 12 12 10
DB Chest Press
30x8 35x2x6 30x8
DB Chest Support Rows
30x8 25x12
Lunch break, got in got out.
15/2/23
C2 Wk2 D3
A)Deadlift 100x3 115x3 130x9 100x11
B)Chin ups
BWx9
BW+5x7
BW+10x6
BW+15x3 2
BWx6 4
Total 37
Dips
BWx 14 9 9 8 7
Total 46
BPA 5x15
Rower
500m 1:31
Short on time so dropped prowler. Got through this inc the 5mins on the rower and warm up deadlift sets in just under 45 mins
16/2/23
C2 Wk2 D3
A)Press
40x3 45x3 50x7 40x8+2+2
B)Rope Face Pulls a tonne
BB Rows
60x12 70x12 80x3x7
DB Seated Shoulder Press
30x4 27x6 25x8 22x8 20x11
Pushdowns
50 in three sets
Push ups
3x10
Roll out from knees
15 10
More effort in cleaning the 30kg db’s in to position to press, than actually pressing them, especially after rows. Back a little fatigued going in to tonight, the explosiveness on the top set of the rows felt like just the tonic. At work gym so don’t bother logging cable machine weights, just got the reps in.
20/2/22
C2 W2 D4
A)Squat
85x3 95x3 107.5x7 85x10
B) Chin ups
BWx8 8 6 5 5 5 5 4 total 46
RDL
80x8 60x12 (lower back grumbling on first set)
Dips
BWx10
+5x8
+10x7
+15x6
+20x4
+10x6
BWx9
Total 50
A tough few days leading in to this, night shifts wiped me out so figured I’d push yesterday planned session to today. Need not have bothered, still felt like trash. Conditioning has been non existent, but I have at least got in to habit of cycling in to work come rain or shine.
Plan this week is to find circa 15 mins to get something done, even if it’s a couple hundred swings right before I cycle in to work, or when I get home.
Shifts are what they are, this week looks calmer, but next cycle I’ll run as 3 days as per the full body lay out in Beyond. Allows me to squat 3 times a week, (I feel 7/8 days between is just too long for me), and less excuses to skip the conditioning.
20/2/23
Evening run 32mins
21/2/23
C2 W3 D1
Bench
65x5 75x3 82.5x6 65x12+4+3
DB Rows
40x3x15
DB Chest Press
40x4 35x7 30x11
Face pulls
3x15
DB Incline Curls
12x3x12
Pushdowns
X30 20
1 Like
22/2/23
Armor Complex 8:00 EMOM. 16kg KB 's wanted to keep this light, felt a bit too light so doubled the reps after first two rounds.
23/2/23
C2 W3 D2
Deadlift
107.5x5 122.5x3 137.5x7 105x10
Chin ups
BWx10
+5x8
+10x6
+15x3 3
BWx7 6
Total 48
Dips
BWx12 10 9 9 7+3
Total 50
BPA 5x15
Curls
20x30 20
Made up with that top set of deadlifts.
1 Like
24/2/22
3.7 miles run 31mins
25/2/22
C2 W3 D3
Press
42.5x5 47.5x3 55x5 42.5x10+3+2
Load of banded face pulls between warm up sets
Pendlay Row
80x2x8 90x6
DB Seated Shoulder Press
28x5
26x8
24x8
Pushdowns
27x20 15
DB Incline Curls
12x15 12 10
Came in to 1’s week with the mindset of hitting 6+ on every lift, but this wasn’t moving after 5. Next cycle sees a little more volume at a heavier weight.
2 Likes
26/2/23
C2 W3 D4
A) Squat
90x5 102.5x3 115x6 90x8
B) Chin ups
BWx10 8 7 6 6 6 (a few mins rest) 8 total 49
RDL
60x12
Dips
BWx15
+10x3x6
BWx8
Roll out from knees
X15 10
Damn that squat, I wanted 6, so at top of sixth rep, I’ve made a slight shift to start to rack the bar, but in my mind I’m screaming “wtf are you doing you have at least seven in you”. At which point all momentum was lost. RDL’s felt so much better with a lightish weight for just one set.
So all in, not a bad way end to the second cycle, start again Tuesday. As this cycle progressed, I cut out the stuff that wasn’t feeling entirely necessary and I’ll continue that for this next six weeks. Main work is an up/down ladder so plenty of work going on there. Squat and Deadlift days will involve chin ups and dips, alternating weighted and unweighted. Bench and press days will involve db pressing and db/barbell rows.
Conditioning wise, now the weather is improving I want to be outside, so plan is a run the day after squat and deadlift sessions. Any kettlebell stuff will be a little bonus work.
Reached my goal of 50 unweighted dips and chin ups in a session, now want to set the timer to five minutes to get them done. Dips should come easy, chin ups not so much.
1 Like
27/2/23
4.4mile run 36mins
28/2/23
C3 W1 D1 Up/down ladder
Bench
40x5
55x3
62.5x3
72.5x3
82.5x8
72.5x8
62.5x10
DB Rows
30x15
36x12
42x2x10
DB Seated Shoulder Press
20x10
24x9
28x4
24x7
20x9
BB Curls
20x25 20
Pushdowns
21x30
2 Likes
1/3/23
C3 W1 D2 Up/down ladder
Deadlift
60x5
80x3
95x1
105x3
120x3
135x8
120x5
105x8
Chin ups
BWx2x8
+10x2x5
+15x3
BWx6
Dips 5:00
BWx41
Pull down machine
60x10 12
(Plate loaded machine, each side is isolated).
Roll out from knees
2x15
Chin ups worked in between deadlift sets, I wouldn’t call it super setting because there is ample rest between deadlift set and chin up set.
Included banded face pulls which I didn’t note.
Dips felt hard, first half got 28 in, then it was just an agonisingly slow rest pause. Done a lot of pushing this last week, I think build up of fatigue was lingering.
1 Like
2/3/22
C3 W1 D3 up/down ladder
Press
20x10
30x5
42.5x3
47.5x3
55x6
47.5x7
42.5x8
BB Rows
40x15
60x10
80x2x6
90x5
DB Bench Press
26x12
30x10
34x8 6
30x10
DB Incline Curls
12x12 12 10 10
Pushdowns
25x20
29x12 10
One more rep on 55kg than the 1’s week last week, which I’ll take.
1 Like
4/3/23
27min run 3.5miles
5/3/23
C3 W1 D4 up/down ladder
Squat
Barx10
40x5
60x5
75x3
87.5x3
100x3
112.5x5
100x5
87.5x10
NG Chin ups 5:00
BWx32
Dips
BWx8
+10x8 7
+15x5 4
BWx9
Rower
500m 1:30.7
Got a couple of hours nap post nights before hitting this and squats felt soooooo heavy. Should’ve called it at my warm ups, but perserved. I owned 115 last week, 112 today wanted to bury me.
Two things, either don’t squat after a night shift (upper body no issues as dips suggest) or don’t run 16hours before, regardless of intensity.
Speaking of running, I’m one of those smug guys where it just comes easy and naturally to me, in spite of feeling like a 15 stone donkey. Unfortunately having a barbell on my back seemingly doesn’t come so easy! Feel like I should be the average self righteous guy in the gym today who likes to blame genetics when he has a bad day and sees slow progress on a certain lift…
Before I ramble on, the rower is calling my name when I feel the need to ramp up the conditionining and torch some calories.
1 Like
6/3/23
C3 W2 D1
Bench
Barx20
40x5
50x5
57.5x5
67.5x5
75x10
67.5x12
57.5x10
DB Rows
30x15
36x12
40x2x11
DB Seated Shoulder Press
20x10
24x8
26x5
24x7
22x7
BB Curls
20x2x25
Pushdowns
21x40
1 Like
7/3/23
C3 W2 D2 up/down ladder
Deadlift
60x5
80x5
100x5
112.5x5
127.5x9
112.5x8
100x10
Squat
100x5
80x10
Practicing a low bar wider stance set, lots of sets of 5 ramping up to this.
Rower 3x250m/2:00
Fourth and final set was going to pot so called it early, rest was too short but I knew this going in to it.
Third day in a row, four 12 hour day shifts as of tomorrow so brought tomorrow’s session forward. Hence no pressing or pull ups, upper body is just generally sore all over, but content I’d get the deadlift work done and took the opportunity to play around with squat set up.
Biggest challenge I faced was preventing the bar from slipping down, there is another bar in the gym with a knurled centre so I’ll try that next squat session. My only observations were I am not squatting as deep, but (just) hitting parallel and certainly finishing the rep stronger.
1 Like
10/3/23
5km run in 23:40
11/3/23
C3 W2 D3 up/down ladder
Press
20x10
30x5
40x5
45x5
50x8
45x6
40x7
NG Chin ups
Some, 25-30
DB Chest Support rows
22x12
25x2x8
DB Bench Press
25x10
30x8
35x6
32x6
30x8
DB Rows
40x20
12/3/23
C3 W2 D4 up/down ladder
Squat
Barx10
40x5
60x5
85x5
92.5x5
105x9
92.5x8
85x8
Dips
BWx8 8 7 7 7 5
Pushdowns
29x2x12
EZ Bar Curls
30x3x10
Felt much better with bar placement squatting today.
1 Like