Even though I didn’t superset my accessories I got through in about the same time (or quicker) so idk what’s going on lol.
Must have been dawdling and not keeping track of time or pushing the pace enough prior.
4/ squat (3min)
Belt, landmine
10kg - 1x25
20kg - 1x25
30kg - 1x25
40kg - 1x25
Will go for 4x25 @ 40kg next week
5/ deadlift (3min)
Landmine
20kg - 1x15
40kg - 1x15
60kg - 1x12
80kg - 1x10
Noticed the heavier these got the less I could feel my ass and the more I could feel my back so might stick to >15 reps (basically I want the hip extension movement early in the week to be glute/ham dominant then the one later in the week to be low back dominant).
6/ 5 minute run home
Got through my first 2 movements as quick as I could to make sure I got in some decent volume on my accessories (apart from the trip to/from the gym this session was under an hour). I shouldn’t lose too much by cutting down my rest periods, and really the max effort lifts are just there to make sure I’m getting used to handling heavy weight as well as troubleshooting if I’ve got any glaring weaknesses to help guide my accessories. All things going well this day moving forward should go something like squat-dead-squat-dead-abs/conditioning.
02.11.2023 (am) - max effort upper
If I was one of the 7 dwarves this morning I would be sleepy.
15 minute walk each way to/from the gym.
1/ bench press (2min)
Decline, pinky on ring
20kg - 1x20
30kg - 1x15
40kg - 1x10
50kg - 1x5
60kg - 1x1
70kg - 1x1
80kg - 1x1
90kg - 1x1
95kg - 1x1
I don’t actually have a decline bench so this is just my normal bench propped up on 15cm of mats. Had a few kg left in the tank but my left shoulder was starting to do it’s own thing so shut it down early.
2/ tricep extension (2min)
EZ bar, close grip, elbows in, on floor
15kg - 1x20
25kg - 1x15
35kg - 2x10, 1x8
06.11.2023 (pm) - dynamic effort upper
Took a fair bit of willpower to get to the gym this evening.
Thought it was a great idea to stay up past midnight and set an alarm for 5am. Woke up with a cracking headache which hung around all day.
Back has been feeling ok (no permanent dull ache in my hamstring) so going to chance benching in the shirt 3/4 weeks as I’d been planning to do for forever lol.
2/ squat (2min)
Spider cambered bar, close stance
25kg - 1x12
45kg - 1x9
65kg - 1x6
75kg - 1x3
85kg - 1x1
95kg - 1x1
105kg - 1x1
115kg - 1x1
These went a lot better than I expected.
5/ deadlift (3min)
Landmine
40kg - 4x15
Back was pretty smoked doing these (I also felt a bit nauseous by this point as well lol). Will keep manipulating ex’s til I find one that hits “dat ass”.
6/ ab crunch (3min)
Standing
Monster-mini band - 3x30
It’s not too bad if there’s a second, constant light source (either daylight or a job site light).
Horrible when there isn’t a second light or you’ve got a headache
1/ bench press (2min)
Mini bands (~40kg), index from smooth
20kg - 1x20
30kg - 1x10
40kg - 1x6
50kg - 1x3
60kg - 1x1
70kg - 1x1
75kg - 1x1
77.5kg - 1x1
Little bit in the tank but from previous experiences benching against minis goes from smoke show to rat trap very quickly.
2/ overhead press (2min)
High incline, pin #24, pinky on ring
20kg - 1x10
40kg - 1x5
60kg - 1x1
80kg - 1x1
90kg - 1x0
85kg - 1x1
Went full conjugate and rolled a dice to pick what pin I was going to press off. Also finally remember to bring home my paperwork that has all my PRs on it (had to print it off at work) so I can start tracking those again to see how I’m actually tracking.
3/ tricep extension (2min)
SSB, elbows in, on floor
25kg - 1x15
45kg - 3x12
10.11.2023 (pm) - dynamic effort lower
Heading down to Melbourne first thing in the morning to pick up my kayak so pushed tomorrow’s training session forward.
2/ squat (2min)
40cm box, safety squat bar, choked purple bands (~40kg)
25kg - 1x15
45kg - 1x10
55kg - 1x5
65kg - 5x5
Definitely noticed the increased strain on my low back/SIJ with the SSB but should recover ok (more worried about 6-7 hours in the car tomorrow tbh).
4/ pull up (1min)
Wide, neutral grip 8x3
I used to be a lot better at these . . . 10-12kg ago lol. That and weirdly pull ups are just about the most uncomfortable exercise for my low back/hip/glute.
5/ reverse hyper (3min)
20kg - 4x16
6/ ab rollout (2min)
Standing, double single handles
150cm - 4x5
2/ bench press (3min)
Pinky on ring
60kg - 1x5
80kg - 1x3
Index on ring, size 48 double ply SDP, bench block (1/2 board)
100kg - 1x3 (no touch)
110kg - 1x3
120kg - 1x2
130kg - 1x1
135kg - 1x1
140kg - 1x1
Historically I haven’t done very well on the 2nd week in a row in my shirt so (relatively) happy with how this went. My $20 eBay bench block is ok but it kinda bows as the cutouts aren’t big enough for my bar. Makes the touch a tad more awkward than the actual branded Bench Blokz.
3/ tricep pressdown (2min)
Cable, standing, EZ bar attachment (close grip - mostly cos it’s the only hand position that works on this attachment for press downs)
20kg - 1x20
15kg - 1x20
10kg - 1x22
4/ row (2min)
Chest supported, MacDonald bar
35kg - 4x15
13.11.2023 (pm) - kayak.
Had a bit of paddle in my new kayak. Was hanging out with some friends so didn’t venture too far but had a quick race against my friend (they were on a SUP) to Newlands Arm and back.
I did it in just over 1/2 the time which is about what you’d expect.
5/ deadlift (3min)
Close stance, 20cm deficit
55kg - 4x10
6/ 5 minute run
I get the 20cm deficit by using the MacDonald bar (otherwise I’d crush my toes). Next time I’ll probably just stand on 4 mats rather than the set up below. Not quite enough camber on the bar for my box (25cm) to work.
1/ bench press (2min)
2 board, pinky on ring
20kg - 1x20
Add 2 chains per side
20kg - 1x12
30kg - 1x9
40kg - 1x6
50kg - 1x3
60kg - 1x1
70kg - 1x1
80kg - 1x1
90kg - 1x1
Initially thought I was going to undershoot the whole “max effort” thing by 30kg after the first few warm up sets. Ended up probably being a 90ish % lift or something akin to a second attempt.
2/ overhead press (2min)
High incline, paused, pinky on ring
20kg - 1x9
35kg - 1x6
50kg - 1x3
60kg - 1x1
67.5kg - 1x1
60kg - 1x3.75 (missed the 4th rep about halfway on the way back up)
Did 70kg a month or 2 ago but that was just to chin level. This was paused on the chest. The 67.5 came to a dead stop on the way up so wasn’t keen to slap on that 2.5kg and take an extra single.
2/ squat (2min)
40cm box, safety squat bar, choked purple bands (~40kg)
25kg - 1x15
45kg - 1x10
65kg - 1x5
75kg - 8x3 (cut the rest time down by 30 seconds for these sets)
