W2 D5
18.06.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
band pullaparts 75+ various grips
HORIZONTAL
Incline bench
40kg x 8
50kg x 8
50 x 8
50 x 8
50 x 8
(1.9t)
–ss–
Seated rows
50kg x 8
50 x 8
50 x 8
50 x 8
(1.6t)
Lying leg curls x20r, 10r
Bandwork for glute/knee x2 sets
Dreadmill 15mins
Foam rolling ITB, etc on some sore spots.
-bumped bench up 10kg and feeling a little more activation post the sets
-mid back good
-RHS trap tightness into the neck… only noticing it now a few hours later. bloody annoying (trap feels fine)
W2 D6
19.06.2021 (fasted 6.30am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
Squats
bar x 10
40kg x 10
50 x 8
60 x 4
70 x 3
55 x 8
55 x 8
55 x 8
55 x 8
(3.0t)
Hex deads
30kg x 15
50 x 8
60 x 4
70 x 4
80 x 3
60 x 8
60 x 8
60 x 8
60 x 8
(3.5t)
Elliptical
10min HIIT 60sec on, 60sec off
1 Like
W3 D1
21.06.2021 (fasted 6.30am session)
Mobility, warmup, band pullaparts (75+ with various grips, spread over session)
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
(1.9t)
-ss-
OHP (dropped a rep given used 30 not 25kg bar)
30kg x 7
30 x 7
30 x 7
30 x 7
30 x 7
(1.0t)
Seated DB curls x8, 8, 6+2rp (7.5kg DB’s)
Elliptical
20mins SSC at HR 120 (circa 4.0km)
-BW 69kg (after a decent weekend of tasty food experiences for our wedding anniversary)
1 Like
W3 D2
22.06.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
band pullaparts 50+ various grips
HORIZONTAL
Incline bench
50kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
(2.0t)
–ss–
Seated rows
50kg x 8
50 x 8
50 x 8
55 x 8
55 x 8
(2.1t)
Triceps cable 3 x 10
-ss-
Good mornings (lighter BB 15kg ish?) 3 x 8 >getting some of these back into the mix
Dreadmill
15mins incline (ramping up to 12 quicker than previous) SSC (HR 140ish at end)
W3 D3
23.06.2021 (fasted 6.30am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
Squats
bar x 15
40kg x 10
50 x 4
70 x 4
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
(3.1t)
Hex deads
bar x 10
30kg x 15
50 x 8
60 x 4
70 x 4
80 x 3
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
(3.0t)
Calf raises
2sec hold at peak and bottom x 3sets x 8r
-Felt that volume on the walk into work
-Feeling better now getting some food in
1 Like
80 x 3 hex DL from last week.
Music is crappy gym music…
2 Likes
W3 D4
24.06.2021 (fasted 6.30am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
(1.9t)
-ss-
OHP
30kg x 6
30 x 6
30 x 6
30 x 8
30 x 8
(1.0t)
Cable lateral raises
12, 10, 8r (30 total)
Elliptical
12mins 12sec emom, then finished the 20mins cruising for HR 120 ish (circa 3.0km)
-short sharp and sweet
W3 D5
25.06.2021 (fasted 6.30am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
HORIZONTAL
Incline bench
55kg x 8
55 x 8
55 x 8
55 x 8
55 x 8
Then a few doubles… fatiguing big time by this point:
60 x 2
65 x 2
(2.8t)
–ss–
Seated rows
55kg x 8
55 x 8
55 x 8
55 x 8
55 x 8
(2.2t)
Lying - single leg curls
3 x 6-8
Dreadmill
10mins high incline
W3 D6
26.06.2021 (fasted 6.30am session)
Mobility, warmup
KB goblet squats ss KB walking lunges
Squats
bar x 5, 10
40kg x 8
50 x 5
70 x 3
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
(3.3t)
Hex deads
bar x 15
40kg x 8
60 x 5
70 x 4
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
(3.6t)
Calf raises
2sec hold at peak and bottom x 3sets x 8r
W4 D1
28.06.2021 (fasted 5.45am session)
Mobility, warmup
band pullaparts 75+ over session
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
47 x 4 (6th set building volume)
(2.1t)
-ss-
OHP
30kg x 7
30 x 7
30 x 7
30 x 7
30 x 7
30 x 4 (6th set building volume)
(1.1t)
Cable biceps
x10r + 5r (next pin down) x2 sets
Elliptical
10mins HIIT 60sec on then off
10 mins SSC for HR 125 ish (circa 3.3km)
-cruisy weekend
-LHS trap sore yest, lacrosse ball pressure point, and rest. On the mend today.
Squat and hexdeads both looking very tight!
Low handle is so annoying ugh I only do high handle now so props to you ahahah
You have margin on the squats. Could use a little bit more bracing though: you’re doing a very good job of driving your upper back into the bar, but then you slightly overextend your back (rep 2 noticeably), might be a lack of tension in the core
What is this program by the way? It feels volum-y hehe but looking at the vids you can use more weight no problemo
Keep up the good work!
1 Like
Thanks for dropping in @aldebaran appreciate the kind words, and yep form could always do with some improvement at my end. Will take that into account on the squats tomorrow for sure!
Program is volume for adding some muscle at the moment, but in the coming weeks it’ll transition to strength with lower reps and more weight. (program is written by a good mate of mine)
1 Like
W4D2
29.06.2021 (fasted 6.30am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
HORIZONTAL
Incline bench
bar x 8
40 x 8
50kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 4 (extra set)
(2.5t)
–ss–
Seated rows (chest support pin machine)
40ish x 8
55kg x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 4
(2.7t)
tri rope extension -ss- facepulls
3x sets 15-20r per set
DB shrugs
3 x 12r
Rear delt machine
3x 15-20r
Dreadmill
12mins high incline
-bench 6th set and end of 5th set massive struggle to get the reps in, defo pushing capacity. Tri’s hitting their limits on this bench volume.
-felt great too during supplementary stuff
1 Like
W4 D3
30.06.2021 (fasted 5.45am session)
Mobility, warmup
Twin KB squats -ss- walking lunges x2sets
Ankle mobility stuff
LEGS
Squats
bar x 10
40kg x 8
50 x 5
70 x 5 (nice improvement from previous session reps)
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 4 (6th set building volume)
(3.5t)
Hex deads
bar x 15
40kg x 8
60 x 5
70 x 3
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 4 (6th set building volume)
(3.8t)
20x double burpees
(easing back into these bad boys)
-So much better on the squats with that constant bracing focus (thanks @aldebaran ) plus extra force pulling the bar ‘around/forward’ to help engage the lats more, along with similar focus in the deadlifts today.
-Given volume and length of session, just a handful of @ChongLordUno burpees as a quick bit of polish, before big work schedule today.
-Oooooh and an 11am press conference in SA means we’ll likely head back into lockdown too. We’ve had an easy run though compared to many other states in Oz, a chance to dust off more toys in the shed gym if lockdown is the case…
1 Like
W4 D4
01.07.2021 (fasted 5.45am session)
Mobility, warmup
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
47 x 4 (6th set building volume)
(2.1t)
-ss-
OHP
25kg x 8
25 x 8
25 x 8
25 x 8
25 x 8
25 x 4 (6th set building volume)
(1.1t)
Calf raises (2sec hold at peak)
hack squat machine +30kg x10, 10, 5 (25r)
-ss-
Lateral raises (4kg DB’s)
15+5rp, 10, 8 ish (38r ish)
Elliptical
12mins HIIT 60sec on then off (HR up to 147max)
8 mins SSC for HR 115 ish (circa 3km)
-solid form, lacrosse ball work last night in the traps helped a ton today, so much more mobile in the shoulder blades / traps
-glutes feeling it post yest legs session. More lacrosse pressure work rqd toinght
W4D5
02.07.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff, shoulder dislocates
Various band pullaparts 100 ish over the session
HORIZONTAL
Incline bench
bar x 10
40 x 8
50kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 4 (extra set)
(2.5t)
–ss–
Seated rows (chest support pin machine)
40ish x 8
55kg x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 4
(2.7t)
Single leg curls (seated)
3 x 8-10
cable crossovers
15, 10, 5 (30r)
Dreadmill high incline 12mins (HR to 150)
-solid session
W4 D6
03.07.2021 (fasted 5.45am session)
Mobility, warmup
Twin KB squats -ss- walking lunges x2sets
Ankle mobility stuff, glute band work (various)
LEGS
Squats
bar x 15
40kg x 10
60 x 5
70 x 3
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 4 (6th set building volume)
(3.6t)
Hex deads
bar x 12
40kg x 10
60 x 5
70 x 5
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 4 (6th set building volume)
(3.9t)
-no accessory work today
W5 D1
05.07.2021 (fasted 5.45am session)
Mobility, warmup
band pullaparts during below, 100+ various grips
VERTICAL
warmup sets of both at lighter weights then
Lat pull downs (medium overhand grip)
47kg x 8
47 x 8
47 x 8
47 x 8
47 x 8
47 x 6 (6th set building volume, up to 6 reps this week)
(2.1t)
-ss-
OHP
30kg x 8
30 x 8
30 x 8
30 x 8
30 x 8
30 x 6 (6th set building volume, 6 reps this week)
(1.9t)
Seated DB curls (high incline)
10+8, 8+6, 8+6. (7.5kg DB to 5kg DB drop sets)
-ss-
DB Shrugs
15, 15, 10
+Some random ring work - dips, rows, etc
Elliptical
20mins SSC for HR 120 ish (circa 3km?)
-solid session, some rhs lat tighness
W5D2
06.07.2021 (fasted 5.45am session)
Mobility, warmup, rhomboid activation stuff
Various band pullaparts 100 ish over the session
HORIZONTAL
(low) Incline bench
bar x 10
40 x 8
50kg x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 6 (extra set)
(2.6t)
–ss–
Seated rows (chest support pin machine)
40ish x 8
55kg x 8
55 x 8
55 x 8
55 x 8
55 x 8
55 x 6
(2.8t)
cable crossovers
15, 10, 10 (35r) > 5kg then 7.5 for sets 2 and 3
DB pullovers
3 x 10 (17.5kg DB)
Rope tricep work - Extensions x 10, 6, 4, (drop weight by 1) 10, 6
plus a handful of slow negatives on the pullups
Dreadmill highest incline 12mins ish (HR to 140)
-superb arm and chest pump by end
1 Like
