Saturday 08/05
1.5mile run
Monday 10/05 - Upper (week2)
Warm up - Push press & inverted row
Main Lift:
Standing Military - 145lb x3, 155lb x3, 165lb x7
Assistance:
65 BW Chins throughout, sets of 9.
Close grip bench press > 195lb x5
Accentuated Eccentric Decline DB Flye > 35kg x5
Supplementary:
One arm Bent raises
Leaning away Lateral raises
Finisher:
Hang Clean & Press, 70lbs, 30reps as fast as possible. (killer)
Tuesday 11/05 - Lower (week2)
Warm up - Jump squats
Main Lift:
Front Squats - 175lb x3, 190lb x3, 210lb x8
Assistance:
Lunges > 225lb x5
GHRs > 25 total reps BW only
Supplementary:
Grip work
Managed to crush my little finger when putting a barbell back after reverse curls…erghhh
Didnt get a chance to get a run in this evening later, so will be going tomorrow…
Wednesday 12/05
1.5mile run
Thursday 13/05 Upper - (week2)
Warm up - DB flye, bent over row.
Main Lift:
30deg Inc DB Press - 32.5kg x3, 35kg x3, 37.5kg x7
Assistance:
65 BW Pull ups, sets of 9
Dips > BW 90lbs x5
Cable flyes
Supplementary
Rear
Friday 14/05 Lower (week2)
Warm Up - Clean Pulls, Broad Jumps
Main Lift:
Deadlift - 135kg x3, 145kg x3, 155kg x4 (note - this should have been 150kg…very comfortable though)
Assistance:
Partial Romanian Deads > 2sets of 120kg x10
Inverted row - 50 BW reps
Supplementary:
Grip Work - reverse curls, behind back wrist curls, slow-as-possible eccentric only hammer grip pull up
Monday 17/05 Upper (week3)
Warm up - Presses & inverted row
Main Lift:
Standing Militaries - 155lb x5, 165lb x3, 175lb x2
Assistance:
Chins - 65 BW, sets of 10
Close Grip Bench in Smith > 225lb x5 (exc counterweight effect)
Dec DB flyes > 37.5kg x5, 40kg x3
Supplementary:
Lateral Raises & Face pulls
Tuesday 18/05 Lower (week 3)
Warm up - Jump squats
Main Lift:
Front Squats - 195lb x5, 210lb x3, 225lb x5
Assistance:
Lunges > 235lb x5
GHRs > 27 BW only reps
Supplementary:
Grip work
Wednesday 19/05
3mile run.
20 Turkish get ups.
Thursday 20/05 Upper (week 3)
Warm up - DB flye, YTLWs, Inverted row
Main Lift:
30deg Inc DB press - 35kg x5, 37.5kg x3, 40kg x3
Assistance:
65 BW Pull ups, sets of 10
Dips > BW 90lbs x5, x4
Dec DB flye - 16kg 3sets 15
Supplementary:
Face Pulls
Friday 21/05 Lower (week3)
Warm up - BB Clean Pulls
Main Lift:
Deadlift: 145kg x5, 150kg x3, 160kg x4
Assistance:
GMs > 185lb x8, x8
Inverted Row - 50 BW reps
Supplementary:
Grip work
Saturday 22/05
2 mile run
Monday 24/05 Upper - week4 deload
Main lift:
Strict Military Press - 85lb x5, 105lb x5, 115lb x5
Assistance:
Chins - BW x25
CGBP (smith) > 185lb x5
Dec Flye press > 32.5kg x5
Supplementary:
Lateral raises & Face Pulls
Finisher:
Hang Clean & Press, 75lb, 30 reps, fast as possible.
From next week will begin cutting again…have nicely maintained for the past couple months now, in fact have probably edged a bit leaner and strength is up too.
A couple of changes to report training wise for next week onward:
1.) Will switch in Strict Military Press - using a little too much leg drive, so time to focus solely through the shoulders.
2.) Dropping volume of reps on chins/pull ups, & adding a 25lb plate…will aim for 25reps each time. Start in sets of 3s and work up to 5s, then add weight etc…
3.) Good mornings in for Partial Romanians - mainly a grip factor, not able to give it my all after deads, and then this is limiting the work i do for rows after. Though it must be noted, grip has come on a lot since i started training it 2 months ago.
Tuesday 25/05 Lower - week4 deload
Warm up - Jump Squats
Main Lift:
Front Squats > 135lb x5
Assistance:
Lunges > 185lb x5
Circuit: 1. Hamstring drops
2. Barbell curl
3. Single leg raised glute bridge
Supplementary
Behind back wrist curls
Friday 28/05 week3 deload
TBT circuits
A1 Deadlift
A2 Dips
A3 Pull ups
B1 DB press
B2 DB row
B3 BW lunges
Was all kept very light and fast.
Sunday 30/05
10km run - timed @ 50min 11sec
Weds 02/06 Upper - week1
Main lift:
Strict Standing Military - 95lb x5, 110lb x5, 120lb x6
Assistance:
CGBP in Smith > 245lb x4
Chins - 25 reps BW 25lb in sets of 4.
Dec DB Flye Press with slow ecc > 35kg x5 x5
re a
Supplementary:
Face pulls
Lateral raises
Note - my sessions a bit off timewise…this should have been done monday, instead wednesday at 9pm at night rather than my usual lunchtime sessions…should be back to normal here on, though i need to squeeze in a session every day till sunday…
Thurs 03/06 Lower - week1
Activation - jump squats
Main Lift:
Front Squats - 185lb x5, 195lb x5, 205lb x6
Assistance:
Lunges > 225lb x5
Hamstring drops - 28 BW reps
Abs
Kept it simple today and low volume on the assistance, legs still sore from last sunday (and a lot of cycling done the few days after which i didnt note), and a lot of sessions in a tight timeframe.
Friday 04/06 Upper - week1
Activation - Flyes & rows
Main Lift:
Inc DB press - 32.5kg x5, 35kg x5, 37.5kg x5
Assistance:
Pull ups - BW+25lb, had planned 8x3 but this i realised was too easy…will up it next week to 5x5 and 35lb.
Dips > 90lb x5
Dec DB flye - 3x6 with 27.5kg
Supplementary:
Face Pulls
Lateral raises
Again, didnt go nuts…felt fairly sore from wednesdays session, so happy to get the numbers and not push it too much…