Superset Back extension: 2x10xBW Lying leg curl: 2x12x30
Hammer lat-pulldown: 10x20, 4x10x40
Machine curls: 2 sets
Time: 30 mins
Pulled my quad a bit on the set of 40kg squats- not bad at all but enough to make me wary of pushing it, just needed to warm up more. Those pin squats got hard really quick but I think it’s something that’ll improve a bit the next couple of times I do it. Have to write what time I enter and exit the gym so may as well start recording how long I take on here.
Felt like a good workout. Bench was moving extremely fast, so much so it was hurting my elbows to lock out and lifting my upper back off the bench. Plan is to go to 8x8 then 10x10 and to 4 then 5 sets of 5 with squats.
Average session. The overhead pressing smoked my shoulders and the machine rows and lat pull down really hit my back, feeling like I’ve worked.
Time: 35 mins
Also ran about 5 minutes of the way home. I’ve switched things around so only one cardio day to not train Friday so I’m going to start running home at least on Mondays.
Pause deadlift (below kneecap):
2x3x60
3x80
3x90
3x100 (straps from here)
3x110
15x80 (strapless, no pause, t&g)
Squat: 8x20, 2x10x50
Adjusting to the working hours of my new job still and it’s taking a bit of a toll on me this week. Just need to ride it out but had no energy this evening so did the bare minimum and got out.
Thanks. Doing it touch and go adds a different sort of difficulty that I think I’m going to keep in the mix. More of a burn in my glutes and hamstrings than the whole body fatigue I’d feel doing it deadstop.
Nope never really feel deadlifts in my quads or if I do everything else is hurting even more. Generally it’s my glutes then lower back then hamstrings and then quads that get pumped but usually my body gives up producing power before I get that far.
Bench press(60s rest till set of 6):
2x10x20
5x8x50
3x6x50
4x50
2x50
Squat:
2x5x20
5x40
4x5x60
Triceps were gone after the 5th set of bench and I don’t know if this is everyone but once they’ve reached near failure mine just hardly work, it’s like a switch flips. Don’t know if it’s because of strength levels, how close my grip was, trying to be explosive or something else but I worked them hard.
As seems to be recurring recently didn’t have much energy for much else so I took my time a bit more than usual with the squats. They were, however, very fast and clean.
Close grip bench (ring finger on smooth):
2x10x20
5x40
5x50
5x60
5x65
10x60 (normal grip)
Pec deck: 3x15x30ish
Seated row machine: 10x49, 4x6x56, 15x49
Overhead press: 12x20, 8x25, 6x30
Lat pull down: 3x10x42
Bench was a little close grip I think and no matter what seemed to put a lot of pressure on my wrists but got my triceps good. Very likely had another 5kg jump at least but yeah… my wrists. Realising as I write this I forgot to run home like I said I would only last week. I really need to be doing more cardio stop forgetting or worse, skipping it when I’m short on time or energy.
Top set wasn’t easy but maybe there was another rep or 105kg. Pretty sure I haven’t squatted over 90kg this year so happy with this. Sets with 60 were fast and fluid and 20 repper was fairly easy but a good set to get back into them.
Paused OHP was basically a spoto press overhead with the first two being a normal one. 3x50 is a regular overhead PR so to come close pausing just below my sticking point is nice. The rest was good too tonight, whole upper body feeling fatigued.
Time: 30 mins
Oh and I also ran half the way back home with a sprint the last 50m so that’s progress.
Went ok, wanted more on the deadlift back off set but never mind, wasn’t there today. Wanted to do a set of high rep squats but the racks were busy and I used that as an excuse to do hack squats instead. To be fair the last set was a tough one, just my quads burning instead of my whole body.
Good workout, everything feels worked. Speed kept increasing through bench sets and had some left for last set. Back was hit hard, probably helped by some DOMS helping me feel it better. Then the squats finished me off and have left my quads shaking. Hit the 30 repper I wanted to on Wednesday. Quads weren’t too bad during the set but my calves and lower back were burning plus my forearms and hands went numb which was starting to really hurt the last 10 reps.
High handle trap bar deadlift:
5x20
5x60
3x80 (straps from here)
3x100
3x110
3x100 (strapless from here)
3x100 (low handles)
Squat: 2x10x20, 30x45
Lying hamstring curl: 10x80, dropset: 10x80-10x40
Lat pull-down: 3x8-10x42
High handles on the trap bar are super thick and my straps weren’t really working on them so I couldn’t go higher than 110kg for my grip. Set of 30 squats was horrible as you would expect- same as last time where my arms going numb and lower back burning were the worst things. Hamstring curls weren’t meant to be much but that drop set ruined me and I could hardly walk after. I don’t know if it was fatigue from the squats kicking in later but my hamstrings were cramping up and painfully pumped.