0720, in the gym
Front Squat
20kgs x5
65kgs x5
72.5kgs x3
80kgs x6
Squat
80kgs x3
100kgs x1
2100, at the gym
Ran/sprinted on the treadmill a bit.
Press
20kgs x10
42.5kgs x5
47.5kgs x3
52.5kgs x5
Push Ups
20,20
Pull Ups
7
For someone who didn’t do much all week, I sure feel broken down.
1950, at the gym
Ran for 10 minutes
Bench
20kgs x10
60kgs x5
67.5kgs x5
77.5kgs x7
Dumbbell Bicep Curls
alternating
12kgs x3x10
Bench
40kgs x2x5
62.5kgs x3
72.5kgs x3
80kgs x3
Close Grip Bench Press
50kgs x20
40kgs x20
40kgs x20
superset with
Dumbbell Curl
12kgs x20
10kgs x20
8kgs x20
Squeezing in 3 workouts with adjustments into 1. Gonna be hella busy for the next couple of weeks. Will be embarking on exercise large oak and exercise tall willow. No idea what’s happening, plans a mess.
Front Squat
62.5kgs x3
72.5kgs x3
80kgs x3
Press
40kgs x3
45kgs x3
52.5kgs x3
Deadlift
85kgs x3
95kgs x3
107.5kgs x3
My understanding from people who have been career soldiers and sailors is that this is standard.
Sounds about right haha.
Bench
20kgs x10
60kgs x3
67.5kgs x5
77.5kgs x3
85kgs x2
Front Squat
60kgs x3
67.5kgs x5
77.5kgs x3
85kgs x3
Decided to test maxes on the “less dangerous” lifts since its 1st week anyways.
Less dangerous meaning… Nothing happens (for the most part) when you fail a press/deadlift. Plus, you don’t need a spotter.
Bench/squats on the other hand… you might get crushed by the bar and all.
Press
20kgs x5
42.5kgs x5
50kgs x3
55kgs x1
60kgs x1
65kgs x0, nope. Got the bar off the floor into the rack position using my reverse grip power bicep curl and I knew I wasn’t gonna get it. Didn’t even bother trying.
Deadlift
70kgs x3
90kgs x5
110kgs x2
started wearing belt, literally been ages since I had one on
120kgs x1
130kgs x1
140kgs x1, grip almost slipped, been using double overhand thus far.
150kgs x0, nope, can’t even break it off the ground
So a 60kgs Press and a 140kgs Deadlift at 70kgs body weight. Sounds about meh.
Bench
20kgs x5
60kgs x5
70kgs x5
77.5kgs x7
Front Squats
Warmed up with the bar a lil
62.5kgs x5
72.5kgs x5
80kgs x5
Deadlift
60kgs x3
80kgs x3
100kgs x3
110kgs x3
120kgs x3
130kgs x1
140kgs x1
Quick workout since there was a bar just lying around with some plates here and there during self regulated PT.
If you’re using DOH grip and your body knows it’s not going to be able to hold on, it’ll sort of shut things down. DOH is important for building your grip strength, but nothing wrong with switching to mixed grip when it gets heavy. I normally do DOH until my top sets, and then switch over. Usually my first mixed grip set, which will be 15-20kg heavier than my last DOH grip set, feels easier because my body ‘knows’ I won’t lose it at the grip.
Bench
20kgs x10
40kgs x5
65kgs x3
75kgs x3
82.5kgs x3, was not easy
Close Grip Bench Press
60kgs x3x10
did some pull ups
Was supposed to deadlift but nah, not with my not so serious sprained ankle. Did a 30+ km ruck on the 21/22. Another 35+ km ruck on the 26th incoming. Lower back feeling hella bruised from the ALICE frame.
Front Squat
warmed up with the bar a lil
67.5kgs x3
75kgs x3
85kgs x3
Press
42.5kgs x3
47.5kgs x3
55kgs x3
Bench
20kgs x10
40kgs x5
60kgs x4
70kgs x5
77.5kgs x3
87.5kgs x0, nope nope nope nope nope, might’ve gotten my set up wrong but it doesn’t matter
I guess it’s time to reset training maxes. Haven’t actually been training regularly cause duh. Will be doing jungle training overseas for the next 3 weeks or so with a 80km march a couple of days after being back in country. Maybe I’ll slightly modify the way I train.
Close Grip Bench Press
60kgs x3x10
Cleans
Felt like doing some so I guess that’s that.
40kgs, 10 reps just to get some practice in
On a way side note, on 20/03/19, I managed to hit a 10:07 on my 1.5 mile run. It ain’t fast but it’s my personal best and it’s encouraging. Not to mention, that’s the required timing for me to hit whatever standard I’m supposed to hit (for now). The weekly weekend 5Ks (on my me time) have been paying off. Onwards to better results.