Week off , holidays
Tuesday.
A. DB Row: 25kg, 35kg, 40kg x 10.
B. BB row: 40kg, 60kg, 80kg x 10.
C. BB Shrug: 100kg x 3 x 15.
D. Bulgarians: BW, 17.5kg DB, 25kg DB x 7/7.
E. Front Squat: 40kg, 50kg, 60kg, 70kg x 3. 80kg x 5.
F. Machine Hipthruster: 3 x 10.
Wednesday.
A. Chest Supported DB row: 17.5kg DBs x 15, 20kg DBs x 12, 24kg DBs x 10.
B. Seated BB OHP: 30kg, 40kg, 50kg x 10.
C. Seated Cable Row: 3 x 10.
D. DB Bench Press: 26kg DBs, 30kg DBs, 34kg DBs x 10.
E. Plate Curl: 10kg, 15kg, 20kg x 15.
F. BB Curl: 20kg x 4 x 15. 25kg x 15.
G. Dips: 4 x 5, 1 x 8.
H. Lateral Raise giant set: 6kg, 8kg, 10kg, 12kg DBs x 8 each.
Friday.
A. Box jump: 3 x 5.
B. SSB Squat: 25kg x 10, 45kg x 8, 65kg x 6, 85kg x 4, 105kg x 3.
C. Walking Lunge: 7.5, 12.5, 17.5kg DBs x 7/7.
D. Leg Drops: 3 x 20.
Saturday.
A. Deadlift: 60kg x 5, 100kg x 5, 140kg x 4, 160kg x 3.
B. Neutral grip chins: 4 x 6.
C. Seated Leg Curl: 3 x 10.
D. Plateloaded row: 1 x 15, 1 x 12, 1 x 10.
E. Wheel Rollouts: 3 x 10.
Sunday.
A. Low Cable Row: 3 x 10.
B. Bench Press: 50kg x 10, 70kg x 8, 85kg x 5, 95kg x 3, 80kg x 10.
C. JM Press: 60kg x 2 x 8.
D1. EZ Bar Curl: bar+ 35kg x 3 x 10
D2. Rope Pushdown: 3 x 15
E1. DB OHP: 22kg DBs x 5, 5, 8
E2. DB shrug: 50kg x 3 x 20
F. DB Curl: 12.5kg, 15kg, 17.5kg DBs x 10
A. Bulgarians: 10kg DB x 7/7, 20kg DB x 7/7, 28kg DB x 7/7.
B. DB row: 20, 30, 40kg DB x 10.
C. Front Squat: 40kg x 3, 60kg x 3, 70kg x 3, 80kg x 2, 90kg x 2.
D. BB Row: 60kg x 10, 65kg x 10, 70kg x 10.
E. BB Shrug: 120kg x 3 x 15.
Wednesday.
A. Band pulldown: 100 reps.
B. DB Bench Press: 25kg DBs x 15, 30kg DBs x 15, 35kg DBs x 10.
C. Seated BB OHP (no back support): 20kg, 30kg, 40kg, 50kg x 5.
D1. Lying DB extension x 60 reps w/10kg DBs
D2. Hammer Curl x 60 reps w/10kg DBs
Friday.
A. Squat: 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 4, 100kg x 3, 110kg x 8.
B. Forward Lunge: 10kg DBs x 3 x 10/10
C. Band leg curl: 3 x 30.
Trained in a friend’s home gym as (along with all schools, colleges and public gatherings) most gyms have been closed.
As a professional coach I am now effectively unemployed for weeks if not months
Last Saturday.
A. RDL: 20, 60, 80, 100, 110kg x 5.
B. Pull ups x 5, 5, 5, 8.
C. KB Row: 32kg x 2 x 8/8.
D. BB Hipthruster: 70kg x 3 x 15.
E. Wheel Rollouts: 3 x 10.
That was my last workout in any gym for a while it looks like, even my friend’s home gym. I haven’t been able to leave my house since Saturday afternoon
Wednesday.
50 x push up
100 x air squat
150 x pull aparts
Wednesday.
8 rds of
5 push up
10 squat
15 Kb Swing
3 rds of
Seated row (band and broomhandle) x 20
Thursday.
15min run.
Skipping.
Some gaelic football
Friday.
5 rounds of
8 x push up
10 x goblet squat
20 x KB swing
w/ 14kg or 28kg KB
3 rds of
Seated band row x 20
Band hammer curl x 15
Monday.
Skipping.
10 rds of
Push up x 10
Front racked 14kg KB squat x 10
Pull apart x 10
Gaelic football practice
Thursday.
A1. Skipping x 3 rounds
A2. Kettlebell swings x 150 @ 28kg
Sunday.
45 mins of gaelic football practice and some skipping
Tuesday.
Skipping.
15-min run.
Gaelic football practice.
Wednesday
An hour of football practice
6 weeks no training