Thursday 09.03.22 - Week 23, Day 1, Upper A
1a.Low-Incline Axle Bench
76.25kg 6 sets of 2
1b.Unilateral Chest-Supported Dumbell Row
20.5kg x8x8x8 per side
2a.Neutral-Close-Grip Bench
52kg x6x6x6
2b.Rear Delt Row
12.5kg x12x12x15
3a.DB Hammer Curls
6.5s x12x12x15
3b.Unilateral Cable Lateral Raise
1.875x12x12x15 per side
Sunday 12.03.13 - Week 23, Day 2, Lower A
1a.Safety Bar Squat
87kg 6 sets of 2
1b.Kneeling Cable Crunch
15kg x12x12x15
2a.Safety Bar Good Morning
38kg x8x8x8
2b.Close-Stance Calf Raise
+5kg x12x12x15
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x12
These are absolute killers
Monday 13.03.23 - Week 23, Day 3, Upper B
1a.Neutral Grip Pullup
87.3kg BW +11.5kg - 9 sets of 1 then 1 set of 3
1b.Axle Military Press
58.75kg 6 sets of 2
2a.Cambered Swiss Bar Incline Bench
53kg x6x6x6
2b.Wide-Grip Cable Shrug
16.875kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3.125kg x12x12x15 per arm
3b.Unilateral Overhead Cable Tricep Extension
3.125kg x12x12x15 per arm
Wednesday 15.03.13 - Week 23, Day 2, Lower B
1a.Good Morning
62.5 kg x5x4x4
1b.Cable Side Bend
4.875kg x12x12x15 per side
2a.Bulgarian Split Squat
8kg per hand x6x6x6
2b.Seated Calf Raise
43.5kg x12x12x15
3.Laying Leg Curl
10.375kg x12x12x15
Thursday 16.03.22 - Week 24, Day 1, Upper A
1a.Low-Incline Axle Bench
77.5kg 6 sets of 2
1b.Unilateral Chest-Supported Dumbell Row
21kg x8x8x8 per side
2a.Neutral-Close-Grip Bench
53kg x6x6x6
2b.Rear Delt Row
13kg x12x12x15
3a.DB Hammer Curls
7s x12x12x12
3b.Unilateral Cable Lateral Raise
2kg x12x12x15
Think I’m going to switch routines when I’ve failed on the 10x1 in my T1 lifts. I’vee really enjoyed GZCL LP, but increasing the weight too slowly weeek by week initially has made it an absolute crawl and I’m ready for a change.
Sunday 19.03.13 - Week 24, Day 2, Lower A
1a.Safety Bar Squat
89.5kg 6 sets of 2
1b.Kneeling Cable Crunch
15.5kg x12x12x15
2a.Safety Bar Good Morning
40kg x8x8x8
2b.Close-Stance Calf Raise
+5.25kg x12x12x15
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x13
Thursday 24.03.22 - Week 25, Day 1, Upper A
1a.Low-Incline Axle Bench
78.75kg 6 sets of 2
1b.Unilateral Chest-Supported Dumbell Row
21.5kg x8x8x8 per side
2a.Neutral-Close-Grip Bench
54kg x6x6x6
2b.Rear Delt Row
13.5kg x12x12x15
3a.DB Hammer Curls
7s x12x12x12
3b.Unilateral Cable Lateral Raise
2.125kg x12x12x15 per side
Friday 24.03.13 - Week 25, Day 2, Lower A
1a.Safety Bar Squat
92kg 6 sets of 2
1b.Kneeling Cable Crunch
17.5kg x12x12x15
2a.Safety Bar Good Morning
42kg x8x7x6
2b.Close-Stance Calf Raise
+7.5kg x12x12x12
3.ATG Heel Elevated Goblet Squat
BW+1.5kg x12x12x15
Tested positive for covid today. Don’t feel too bad though, so hopefully it will pass quickly and easily.
Sunday 26.03.23 - Week 25, Day 3, Upper B
1a.Neutral Grip Pullup
85.8kg BW +15.5kg (=101.25kg total) - 10 sets of 1
1b.Axle Military Press
61.25kg 10 sets of 1
2a.Cambered Swiss Bar Incline Bench
55kg x6x6x6
2b.Wide-Grip Cable Shrug
17kg x12x12x15
3a.Behind Back Unilateral Cable Curl
3.375kg x12x12x12 per arm
3b.Unilateral Overhead Cable Tricep Extension
3.375kg x12x12x12 per arm
Still got covid, but very mild symptoms. Still felt really weak while training, so will be resting now until I’m clear of it. Bodyweight is down to 85.8kg from 91.6kg at the end of January.