now you are getting the hang if it!
Good to see you still putting the work in mate.
Yeah, well…
Thanks for checking in. Am mostly in maintenance mode right now, will probably get back to a more structured approach in a week or so.
Will be crazy busy with work in August/September, so need to decide on a program that get the needed work done without taking up too much time.
July 26th
Warm-up: Internal rotation, air squats, pull aparts
Sorry Chicky, failed already. But in my defense, I did it half-assedly.
Deadlift: 80x3, 120x1x5
Overhead press:
8 x 3
28 x 3
48 x 3
58 x 3
63 x 3
68 x 2
72 x 0
63 x 1
58 x 3
58 x 3
58 x 3
Slept like shit, feeling under the weather. Hey - that is perfect PR conditions in these parts amirite?
But sadly no. 72kg is my PR from the spring, when I did 5/3/1 press twice weekly. Seems I have lost a little top strength since, but that is not really unexpected.
Lateral dumbbell raise: 12x 10,10,10
SS Band facepulls: 10,10,10
Happy cake day anyway!
July 30th
Warm-up: Internal rotation, external rotation, x-walks, lazy hips, sit-ups, sideplanks, good mornings.
Chin-ups: 5,5,3,3
SS Push-ups: 25,25,25,25
Barbell rows:
58 x 5
70 x 15
70 x 15
70 x 15
80 x 15
Deadlift: 80x3, 120x1x5
Warm-up: Internal rotation, leg/hip stretching, pull-aparts, frog crunches, reverse hypers, band slegdehammers
Pull-ups: 5,5,5,5,5
Push-ups: 25,25,25,25,25,35
Deadlift: 80x3, 120x1x5
Overhead press: (C8w1+SSL)
22 x 10
43 x 5
46 x 5
49 x 10
46 x 5
46 x 5
46 x 5
46 x 5
46 x 5
Barbell row:
46 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Lateral dumbbell raise 12x 10,10,10,10,10
August 2nd
Warm-up: Leg/hip/back stretching, air squats
Band leg triple exercise (Hip/glute/quad): 20,20,20
SS Lazy hips: 20,20,20
Lunges: 24,24,24
SS Band clamshell: 40,40,50
Deadlift: 80x3, 120x1x5
Glutes bridges - one leg: 20,20
SS Glutes bridges - march: 40,40
August 4th
Warm-Up: Internal rotation, pull-aparts, frog crunches, sideplank w/twist, lazy hips, x-walks
Floor press: (C6W1)
59 x 5
63 x 5
68 x 20
Deadlift: 80x3, 120x1x5
SS Chin-ups: 5,5,5,5,5
Push-ups: 30,30,30,30,30
SS Band straight flyes:10,10,10,10,10
August 6th
Warm-up: Internal rotation, lazy hip, x-walks
Chin-ups: 5,5,5,5,5
SS pull-aparts: 25,25,25,25,25
Dumbbell rows, kroc style: 32kg x 25,20,20,20,20
Deadlift: 80x3, 120x1x5
Band good mornings: 25,25,25
Busy times, so are trying to keep workouts short and sweet - just the basics and cut away the fluff.
August 8th
Warm-up: Internat rotation, air squats, frog crunches, sideplank w/twist, plate raises
Overhead press (C8Ws + SSL)
7 x 5
42 x 3
49 x 3
52 x 3
55 x 9
52 x 5
52 x 5
52 x 5
52 x 5
52 x 5
Chin-ups: 5,5,5
Push-ups: 30,30,30,20,20
Barbell row:
42 x 10
80 x 10
90 x 10
90 x 10
90 x 10
80 x 10
SS Straight arm lat pull down band: 5,5,5,5
Deadlift: 80x3, 120x1, 131x1x5
(Day 28, so 82%)
Lateral dumbbell raise: 12x 10,10,10,10,10
Dumbbell hammer curls 12x 20,20,18
SS Triceps pull-downs, band: 20,20,20
Getting some heavy rows.
August 10th
Just quick leg/hip session today.
Warm-up: Air squats.
Band leg triple exercise (Hip/glute/quad): 20,20,20
SS: Lazy hips: 25,25,25
Lunges: 30,30,30
Deadlift: Deadlift: 80x5, 120x1x5
August 11th
Continuing the short & fast theme; a bit of core work today
Frog crunches: 20,20,40
SS Sideplank W/twist: 20,20,20
SS Band good mornings: 20,20,40
Deadlift: 80x5, 120x1x5
August 12th
Warm-up: Jumping jacks
Push-ups:
8 x 25
5 x 30
Deadlift: 120x1x5
I am sparing my right wrist at the moment, as I have developed a sharp pain whenever I move the hand in almost any direction - and in particular if I apply pressure (lifting light stuff etc) in a bent position.
Figured out that push-ups is safe(ish) as I am more or less applying force directly along my arm and not really using the hands. And if that is the only thing I can do, I can just as well do a bunch.
Afterwards, I now realize, that this would probably have been correct, if I had kept at the ~150 reps that I originally planned. Oh well.
August 16th
Warm-up: Internal rotation, pull-aparts, plate raises
Overhead press: (C8W3)
22 x 5
55 x 5
58 x 3
62 x 5
Chin-ups: 5,5,5
Floor press (C8W2)
60 x 5
68 x 3
72 x 3
78 x 12
Deadlift: 80x5, 120x1x5
Dumbbell rows, kroc style:
32 x 20
32 x 20
32 x 20
32 x 20
32 x 20
August 17th
Warm-up: Internal rotation, Frog crunches,leg/hip stretches,Air squats,Pull-aparts
Chin-ups: 5,5,5,5,3
Push-ups: 50,40,30,30
SS Ucv flyes:
Band leg triple exercise (Hip/glute/quad): 22,22,22
SS Lazy hips: 22,22,22
Dumbbell rows, kroc style: 32 x 15
My bad wrist hurt a lot doing these, so switched to
Barbell rows: (rest) 80x 8,8,8
Lunges: 30,30,30
Lateral dumbbell raise: 8.4x 15,15,15,15,15
SS Deadlift 120x1x15
Chinups coming along nicely.
Thanks man.
Although I seem to be stuck around 5 reps. But then again I am not really pushing it at the moment.