21/10/2020
1a) Deadlift
20x2x10
70x2x3
90x3
120x3
140kg x7
155kg x5
170kg x3
140kg x7
155kg x5
170kg x3
-struggling to get through this volume. I assume that’s the idea though so I’ll keep going.
b) Clock Lunges
6x1 round each leg
c) Half Squat Banded kickback
6x5
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RDL
130kg x6,8,6
-really tired. Not sure if it’s because it’s the end of the week or starting with more deadlifts, but 3x12 wasn’t happening.
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Box Squat
80kg x3x12
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Split Squat
Bw x3x15 per leg
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Calf Raise
20kg x3x12
Felt pretty tired waking up today and didn’t want to destroy my chances of having a productive turbo session later.
3 Likes
Nice work.
I’m always impressed by people’s volume, I get sweaty as soon as I start squatting lol
How do you find you find the next few days after?
It’s okay, I’m still building back up, I suppose, so it’s not exactly crushing weight for me. The bike probably has done a lot for my work capacity. Nine work sets of squats isn’t much compared to a three hour bike ride for me, at least.
1 Like
A bit behind here. Nothing massive has happened, so I’ll just pick up where I am
30/11/2020
Bench
112.5kg x2x5
105kg x10,6
-fives were reasonably easy. The first 105kg was my absolute limit at 10, was pretty tired for the 6, but pleased with the ten.
OHP
60kg x5x3
50kg x10,8
-triples were tough, I can’t seem to hit my stride here.
Pull-up
+10kg x3x8
Barbell Row
75kg x2x10 overhand
70kg x2x10 underhand
a) push-up x50
b) row 47.5kg x50
Sufferfest - do as you’re told - 11 matching intervals (10 on/10 off, 20/20 up to a minute and back down), then 11 inverse intervals (10 on/50 off, 20 on/40 off up to a minute and back down)
It’s occurred to be that maybe not everybody is into mountain biking or knows what’s it’s like so I’ve nabbed to clips from my easy ride this weekend:
4 Likes
Bench press
20x2x10
45x6
70x3
90x2
105x1
115kg x2r x5 @ 8-9
105kg x8r x2 @ 8-9
Neutral Grip Pull Up
+10kgs x8r x3
Strict Overhead Press
60kg x2r x4 @ 7.5-9
55kg x5 @ 8
50kg x10 @ 9.5
Barbell rows
75kg x12r x2 overhand
70kg x10,11 underhand @ 9
A) Push Ups
Bw x50
B) Horizontal Rows
50kg x50
1 Like
PM session
Sufferfest - igniter into long scream. Basically a TT effort. Unpleasant but has to be done
Box Squat
20x10
40x5
60x3
80x3
95kg x7
105kg x5
110kg x3
95kg x7
105kg x5
110kg x3
Front Box Squat
70kg x12,11
RDL
125kg x12r x3 @ 8.5-9.5
-really tough here. Almost on my limit.
(Negative) Nordic Curls
Bw x8r x3
Bulgarian Split Squats
25kg x12r/side x3
Single Leg Standing Calf Raise
+5kg x12r x3
