Squat
115kgx6
115kgx6 - at this point my neck started hurting like a mofo. Maybe I need to get it checked. Decided to go way down in the weights to finish off the workout and at least get some benefit. Might also have been the different bar (no rough grip bit in the middle so had to take a narrower grip with the hands and hold on tight). Sucks because I felt I had the strength to bang out 5 reps of 6 at the increased weight
Squat supersetted with 6 reps leg press (light weight)
60kgx6 + 6
60kgx6 + 6
60kgx6 + 6
SLDL supersetted with leg curl
60kgx6 + 6
60kgx6 + 6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
Was rearing to go this morning and woke up with a little tweak in my right knee, which meant I knew not to push it on the deadlifts. In order not to have a wasted session decided to go to maximum 130kg and then focus on the ancillary exercises. Sucks but not much I can do as I don’t want to risk a serious injury. Live to fight another day.
DL
130kgx6
130kgx6
130kgx6
BB row
100kgx6
100kgx6
Shrugs (squeeze traps before and after)
150kgx6
150kgx6
Pull-ups
Overhand
16kgx6 - a PR! So this workout wasn’t all bad
16kgx5
Parallel grip
20kgx5
Man this just isn’t my week! Today I’m doing a pressing workout and wake up with a painful left elbow. Rather than skip the workout to switch to dumbbells and use light weight and also do some flyes to avoid heavy pressing and make it easier on the elbow- got to keep the momentum going!
DB BP
30kgx6
DB BP (30kg) supersetted with flyes (14kg)
6 + 6
6 + 6
6 + 6
Incline DB press
30kgx6
30kgx6
Dips (just body weight this time)
15 reps
Ab wheel
6
6
Side plank raise (each side)
6 reps
16 mins cardio
Also tried this preworkout since I was sent a free sample and felt terrible - no extra energy, negligible extra pump, felt nauseous, wouldn’t recommend!!!
Made sure to do lots of warmups, including 2 sets of SLDL and an acclimation set of 100kg squat.
Squat
115kgx6
115kgx6
At this point slight neck pain so took weight down to 100kg to see if it helps.
100kgx6 - good set but needed to go down again afterwards in order not to mess up my neck
Now switched to squats supersetted with leg extension
60kgx6 + 12 leg ext
60kgx6 + 12 leg ext
Despite the pain it was much less than the last squat session and felt like quads got a good workout. If anything I’ll view it as a positive that you can train through injuries and still get a good workout if you’re sensible about it
SLDL
60kgx6
80kgx6
80kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo
Abs
Side plank raise, 1 set, 12 each side, then 10 each side without stopping. Finally felt it in the obliques!!! Am excited
Ab wheel
6
6
DL
130kgx6
145kgx6 - was easy except back felt slightly funny on last rep, so lowered the weight for the last set
110kgx1 - still a little funny so didn’t finish the set
2x warm up sets with 60kg SLDL x6 reps, then squat warm up sets
Squat
115kgx6
115kgx6
115kgx4
115kgx4
115kgx4 - super happy with these sets, zero back pain! Next week I’ll be back pushing towards 5 sets of 6
SLDL
100kgx6
100kgx6
Calve raises (bodyweight, one leg at a time)
20 reps
18 reps
15 reps
12 reps
Both legs
20 reps, slow tempo – have noticed my calves have developed a lot, but that’s probably not due to any magic in how I train but more that I never trained them before starting this program so likely some newbie gains!
Ab side raise
10
10 with 10kg
4 pull-ups
Ab wheel
6
6
