T Nation

Airborne88's Christmas Present


Tough old session last night:

Deadlift 5x95, 5x115, 4x5 @130kg

Bulgarian Split Squat 5x10/10 @12kg DBs
Plate Sits 5x10 @5kg
RKC Plank 3x10
Hamstring Curls 5x10 (120lbs)


Hard follow-up from yesterday’s session but away at the weekend so needed to be done:

A Bench Press 45x5, 55x5, 65x3, 80x5, 90x3, 105x5
B Squats 80x5, 100x5, 120x5, 130x5, 150x5, 170x5 (somewhat affected by hamstring work yesterday, expect 6-7 reps would have been achievable otherwise)

C Good Mornings 20x10, 30x10, 30x10
D1 Chin Ups (Neutral) x10, x10, 10kg x8 DROP Bodyweight x2
D2 Red Band Pull Aparts x10, x10, x10

E 45* Leg Press Calf Press 8@50kg, 8x70kg, 8x110kg, 8x110kg


This cycle’s goals (estimated 1RMs)

Bench Press 127kg (requires 3 reps at 120)
Deadlift 220kg (requires 4 reps at 200)
OHP 90kg (requires 3 reps at 85)
Squat 200 (requires 3 reps at 190)


That was a lick!

OHP 40x5, 45x5, 50x3, 60x5, 65x5, 70x6
Dips 4x10 @10kg, 8@10kg DROP 2@BW
T-Bar Row 4x10 @30kg, 6@40 DROP 2@35 DROP 2@25
Seated Calf Raise 3x20 @30kg
French Press 5x10 @16kg
Band Pull Aparts 5x10


Last night’s session

Deadlift 85x5, 105x5, 125x3, 135x5, 155x5, 180x10
Split Squat 5x10/10 @16kg DBs
Plate Crunch 5x10 @10kg
Prone Ham Curl 5x10 @45kg
RKC Plank 5x10 (3010)


Tonight’s session (deload bench press)

A Bench Press 5x60, 5x65, 4x5 @75kg
B Single Arm KB Press 10/10x16kg, 10/10x20kg, 10/10x20kg, 10/10x24kg
C Chins (6kg) 10, 8, 5, 5, 2
D1 TRX Face Pull 3x10
D2 Band Pull Aparts 3x10
E DB French Press 2x10 @20kg, 10@22kg


Tonight’s session (deload bench)

A Bench Press 5x60, 5x65, 4x5@75kg
B KB Press 10/10x16kg, 2x10/10@20kg, 10/10@24kg
C Chins (6kg) 10, 8, 5, 5, 2
D1 TRX Face Pull 3x10
D2 Band Pull Aparts 3x10
E French Press 2x10@20kg, 10@22kg


Weighed in at 97kg again today, first goal achieved.

I am now focused on my PBs for April.


Tonight’s session:

Back Squats 5x80, 5x100, 5x120, 3x140, 3x160, 5x180
Good Mornings 5x10 @40kg
Lunges 5x10/10 @40kg
HLR 5x10
Calf Press 2x8 @70, 8@120, 8x150


Last night’s sesh:

OHP 5x35, 5x45, 3x55, 3x60, 3x70, 6x80

Dips 4x10 @14kg, 10@10kg
TBar Row 5x10 @30kg
Push Downs 5x10 @8.25kg
Pull Apart 5x10
Calf Raise 2x20 @30, 10drop10 @50/30


Deadlift last night:

DL 5x90, 5x110, 5x125, 3x150, 3x170, 5x190
Split Squat 5x10/10 @14kg DBs
Plate Crunch 5x10 @15kg
Weighted Crunch 3x10 @26, 10@36, 10@46
Hamstring Curl 4x10 @35, 10@55 run the rack.


Bench Press Tonight

A Bench Press 5x50, 5x60, 3x75, 5x85, 5x95, 7x105
B KB Press 4x10/10 @24kg, 10/10 @28kg
C Chin Ups 10, 6, 4, 3, 3, 4 @12kg
D1 Inverted Row 3x10
D2 Band Pull Aparts 3x10
E French Press 10x22, 10x26, 10x28, 10x30, 10x32

Weighing in at 96kg tonight.


Last night’s session:

Back Squat 5x80, 5x100, 3x120, 5x150, 3x170, 2x190
Good Morning 10x40) x5
Walking Lunges 2x20kg KB 5x10
HLR 5x10
Calf Raise 8x70, 8x100, 8x150, 8x170 (4sec pause per rep top and bottom)

Shins and hip flexors whacked out!


Last night’s session

A OHP 5x35, 5x45, 3x55, 5x65, 3x75, 3x85
B Dips 3x10 @10kg, 2x10 @15kg
C Band Pull Aparts 5x10
D T-Bar Row 4x10 @30kg, 8@40kg DROP 2@30kg
E Triceps Push Downs 5x10/10 @8.25kg
F Seated Calf Raise (8@60kg DROP 2@50kg DROP 5@40kg DROP 5@30kg) x3


Last night’s session:

A Deadlift 5x70, 5x90, 5x120, 3x135, 5x160, 3x190, 3x210
B Split Squat 5x10/10 @14kg DBs
C Plate Crunch 5x10 @15kg
D RKC Plank 3x30sec
E Ham Curls 5x10 (various drop / giant sets)


Tonight’s session:

A Bench Press 5x45, 5x60, 3x75, 3x80, 3x90, 6x110
B KB Single Arm Press 10/10x28, 6@32 DROP 4@28, 8@32 DROP 2@28, 2x10/10 @32kg
C Chins 11, 6, 5, 4, 5 @12kg
D TRX Face Pull 3x10
E Band Pull Aparts 3x10
F French Press 2x10@30kg DB, 10@28kg, 10@22kg, 10@16kg

Hard session tonight, KB Press took it out of me!


Squat Deload Day

A Back Squat 70x5, 90x5, 120x5)x4
B Good Mornings 10@50, 10@50, 3x10 @40
C Walking Lunges (KB Front Rack) 40kg 5x10/10
D Hanging Leg Raise 5x10
E RKC Plank 5x30s
F Calf Press (45 degree) 8x150, 8x190, 8x190, 8x200 (5sec pauses at bottom)


OHP Deload Day

A OHP 40x5, 45x5, 55x5)x4
B Dips 5x10 @15kg
C TBar Row 4x10 @30kg, 8@35 DROP 2@30kg
D Seated Calf Raise 3x20 @40kg
E Triceps Push Down 5x10 @25kg
F Band Pull Aparts 5x10


Last Night (Deload Deads)

A Deadlift 5x70, 5x100, 4x5 @150
B DB Split Squat 5x10/10 @16kg
C Plate Crunch 5x10 @15kg
D RKC Plank 5x30sec
E Hamstring Curl 5x10 @45kg

No training partner tonight - man flu. This in my ears instead:


5/3/1 Bench Tonight

A Bench Press 5x50, 5x60, 3x75, 5x95, 3x110, 4x120
B KB OHP 5x10/10 @32kg
C Chins (@15kg) 10, 5, 4, 4, 4, 3@BW
D Band Pull Aparts 5x10
E French Press 2x10 @20kg, 2x10 @16kg, 10@12kg
F Machine Face Pull (Seated) 3x10 @18kg