DE UPPER BODY
Press: to 8 x 3 x 70kg
SS with -
Bench: to 8 x 3 x 110kg (bent bar)
Chest Press Machine: 3 sets
Machine Row: 3 sets
DB Curl: 10 x 25kg DBs, 10 x 30kg DBs
V-Up: 12, 12, 10, 8
SS with -
CG Pullup: 12, 10, 8, 8
Training for today coming soon.
ME SQUAT
Parallel Box Squat: 5x100kg, 3x140kg, 2x180kg; 1 x 200kg, 1 x 220kg, 1 x 230kg, 1 x 235kg (PR!), 1 x 220kg
Alternating SL Hamstring Curl: to failure
Alternating SL Leg Extension: to failure
Leg Press: 8, 6, x 7pps
Pullup: 20 reps (PR!)
GHD Extension: 2 x 12 with red KB
Nice session! As you can see Iāve decided to try out a kind of conjugate routine with both a squat ME and deadlift ME in the same week. I needed a change, so here it is.
Also got to use the one Texas Power Bar in the gym today, so far easier to keep the damn thing on my back than usual with the cheap bars!
VIDEO OF 235KG SQUAT:
https://instagram.com/p/BMPDcJkgeHB/
ME BENCH
Bench (with bent bar): to 1 x 130kg, 1 x 140kg, 1 x 150kg, 3 x 140kg
Push Press: 5 x 60kg, 3 x 80kg, 3 x 3 x 90kg
BtN Press: 3 x 8 x 60kg
Incline Tate Press: 10 x 22.5kg DBs, 10 x 25kg DBs, 10 x 27.5kg DBs
Chest Press Machine: 3 stretch/pump sets
DE LOWER BODY
SSB Squat: 3x60kg, 3x100kg; 8 x 3 x 140kg
Deadlift: 3x110kg; 8 x 3 x 150kg (beltless, double overhand)
Leg Extension: alternating SL to failure
Leg Curl: alternating SL to failure
Machine Row: 8 x 2pps, 2 x 8 x 3pps, 2 x 12 x 2pps
DE UPPER BODY
Press: 8 x 3 x 70kg
Superset with -
Bench: 8 x 3 x 110kg (bent bar)
[VERY fast; about 20 seconds between sets]
DB Floor Press: 2 x 12 x 30kg DBs
Alternating DB Hammer Curl: 20 each arm with 32.5kg DBs
Paused, Strict DB Curl: to failure with 15kg DBs
Then -
1 min Stationary Bike + 10 V - ups
x 5
Another powerful dynamic session. Building a strong base of general conditioning!
Block Pull: to 240kg, M x 242.5kg, 3 x 2 x 210kg
SGDL: 4 x 2 x 150kg, 2 x 160kg, 2 x 170kg
GHD Extension: 3 x 8 x black KB (about 40kg?)
Zombie Squat: to 3 x 100kg, 7 x 5 x 60kg
Leg curls + extensions
Off
Board Press: to 5 x 140kg, 3 x 150kg, 1 x 160kg, 2 x 2 x 150kg
Bench: 2 x 6 x 120kg
Axle Press (from clean): 3 x 5 x 70kg, 5 x 80kg, 3 x 90kg
DB Curl: to 15 e/a x 35kg DBs
DB Floor Press: 2 x 12
Parallel Box Squat: to 220kg, M x 230kg (set pins too high and hit them!!), 3 x 2 x 200kg
GHD Extension: 3 x 10 x massive black KB
Iso-lateral Leg Press: (high foot placement) 3 x 8 to failure
Leg Curls + Extensions
Stationary Bike: 5 x 2 mins with short rest between
Iāve been sick since Friday so nothing too great, but feeling better now. Still having fun with different training styles before I have to focus on my squatting again to prep for February.
DE UPPER BODY
GHD Extension: 12, 11, x black KB
Bench: to 8 x 3 x 120kg
OHP: 8 x 3 x 60kg
Machine Row: 3 x 10 x 3pps
Alternating Single Arm DB Curl: 15 each arm x 35kg DBs, then drop set to failure
SSB Squat: to 12 x 2 x 120kg (beltless, 30s rest periods)
Deadlift: to 8 x 3 x 150kg (beltless doh, short rests)
Abs + Stationary Bike Intervals
Stationary Bike Intervals: 4, 3, 2, 1, 30s, 1, 2, 3, 4; short rest periods
Later -
Bench from High Pins: ramp to 170kg (automatic PR), 2 x 5 x 140kg
Chest Press Machine: 3 x 12
DB Hammer Curl: 12 each arm with 37.5kg DBs, then strict curl drop set
GHD Extension: 2 x 13 x black KB
V - Up with bar in hands: one set to failure
Seated DB OHP: 2 x 12 x 25kg DBs
Lateral Raise: drop set
Hey all, still going! Iāve been sick this week and was busy last week, but Iām getting back into my old training style at the moment so there will be progress!
I think the best way to feel this progress will be through less frequent updates with more highlights, so thatās the plan. Letās hope my upper back doesnāt bleed too much from returning to high frequency low bar squattingā¦
Before I got sick, some highlights included:
Deadlift: 8 x 190kg, 2 x 220kg, + loads of triples in a superset with -
Bench from Pins: to 160kg, 165kg, sets of 2 x 150kg
and couple of low bar squat sessions, one being:
Squat: to 210kg, 3 x 2 x 190kg, 6 x 150kg
Building back my technique and strength. Thatās all for now, Iāll train today but probably nothing great as Iām still feeling off.
Working back into daily squats now, currently hitting 212.5 (due to 2.5kg collars) most days, followed by doubles around 190kg.
I am now eating properly again lol after so long with low carbs, so I expect massive strength gains in the next month.
Bench feeling stronger again.
Getting back into daily squatting quite well, and eating more carbohydrate over the last two weeks has certainly helped me to recover some strength. Yesterdayās session went as follows:
Squat: w/u with 3x120kg, 1x160kg; 1 x 190kg, 1 x 200kg, 1 x 210kg, 1 x 220kg, 3 x 190kg, 2 x 200kg
DB Hammer Curl: 5 each arm x 42.5kg DBs, 5 e/a x 30kg DBs, failure e/a x 20kg DBs; finished with a set of standard DB curls with long pauses at 10kg e/a
SL Hamstring Curls: 2 sets each leg to failure
Bigger weights on the way, donāt worry!
Another good session today!
Squat: 1x120kg, 1x160kg; 1 x 200kg, 1 x 210kg, 2 x 2 x 200kg, 6 x 170kg
Bench from Pins: 3 x 120kg, 3 x 140kg, 2 x 150kg, 7 x 160kg (PR!), 3 x 170kg (PR!)
Axle Press: 2 x 8 x 60kg
Abs and KB curl + press
Quick note: all weights are excluding collars, which weigh about 2kg.
Aight, so yesterday I squatted up to 210kg then did a quick triple at 200 in wraps to begin getting used to them. Iāve decided I will return to logging everyday, so here we go:
Squat: w/u with 2x110kg, 2x150kg; 1 x 190kg, 1 x 210kg, 1 x 220kg, 5 x 180kg
Bench w/ legs up: to 3 x 3 x 120kg, 8 x 100kg
Then abs, KB lateral raises, machine chest press, and cross-body hammer curls up to 25kg DBs
I also do 15 mins on the exercise bike before breakfast, and walk for 40-60 mins most nights; trying to stay lean!
I might include some information about my current diet too at some point. Big things coming, time to see the real strength progress now!
Squat: 1x110kg, 1x150kg; 1 x 190kg, 1 x 210kg, 1 x 220kg, 5 x 190kg
Z-Press: 8 x 50kg, 2 x 5 x 60kg
Abs + Pullups
(+Loads of walking)
Low calorie day today as Iām trying something different out with my diet, so very pleased to hit a relatively easy set of 5 with 190. Itās comingā¦
Squat: w/u with 1x110kg, 1x150kg; 1 x 190kg, 1 x 210kg, 1 x 220kg, 4 x 200kg, 2 x 210kg
Bench from Pins: to 3 x 2 x 150kg (low pins)
DB Floor Press: 15 x 27.5kg DBs, 12 x 32.5kg DBs, 10 x 35kg DBs
Cross-Body Hammer Curls: sets of 15 with 20kg DBs
Gym closed early and I couldnāt get in today, but ready to kill it again tomorrow. Trying out a cyclical diet similar to 5/2 or something but with slightly higher calories on low calorie days and control on higher days. Looking to ārecompā as much as possible to come into this meet in serious shape.
Squat: w/u with 1x120kg, 1x160kg; 1 x 200kg, 1 x 210kg, 3, 3, 2, x 190kg
Bench from Pins: to 2 x 160kg, 3 x 170kg, 8 x 150kg
Facepulls, machine rows and abs
Legs dead, but getting back into it now. Training soon.
Squat: w/u with 2x110kg, 2x150kg; 1 x 190kg, 1 x 210kg, 1 x 220kg; (add wraps) 3 x 180kg, 2 x 210kg
DB High Incline Press: 10, 8, x 30kg DBs
KB Curl + Press SS with Abs
220 again today, followed by light practice in wraps. Still putting in work, results coming.
Squat: w/u with 2x110kg, 1x150kg; 1 x 190kg, 1 x 210kg, 1 x 220kg, 3 x 2 x 190kg
Legs Up Bench: 3 x 8 x 100kg
Machine Rows, abs, KB swings.
Tried a heavier set with wraps but messed up wrapping and so racked it. Waiting for practice session with some other lifters in the next week or two to learn better wrap skills!
Did some cardio work today too. Trying to stay leanā¦ I think Iām managing it so far (?)