1RM's
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Had first testing session this morning after a deload week. My old bench 1RM was 135 got that easily enough. Went to 140kg tried twice couldnt get it back started to seize so didn't attempt 137.5. Am going to try again next week I feel I have the 140kg in me will try 137.5 first next week. Squad tomorrow. Who knows what will happen there.
Bit gutted about the bench particularly because this was a longer 16 week program!
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@Magpie_in_aus take a lot from the old 1RM moving well. Might need a couple of cracks to get used to that extra 5kg on the bar. Can be tough setting up the perfect conditions as well. Good luck for the skwots and didlifts bro! smash it!!
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New 1RM for squat from 180kg to 190kg. First attempt as I was going up the weight slid up the jersey I was wearing and my spotter grabbed it. I would have got it (bloody warriors even screwing me over on weekdays with their jersey). Got it the second time. Think I could have tried 195kg but the coach reckons thats good enough as I just hit depth.
Got a leg press machine at the gym now so going to spend the rest of the year trying to strength my left leg which is a lot weaker and spend bit more time doing some more volume stuff at the 8-12 rep range as well.
Happy with the improvement. Deadlifts on Friday or Saturday depending how I feel after today. Retesting bench next monday.
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235kg deadlift went up well. New 1rm by 10kg. Tried 240kg was cooked though
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137.5 (2.5kg increase on bench). Wasn't feel very strong this morning after basketball last night but got it in the end. Ideal conditions think I have 140kg but glad to get the small increase.
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Back in the swing. Had a few weeks of getting the body back use to higher volume with some weeks of 10's then last week some heavier 5's. Still been a bit of load but today was first offical day of 12 week block.
Pause Bench: 3x5 @75% (105kg)
3x8 @70% (100kg)
Was slightly over on the % was meant to be 103 and 96 but meh.
Single arm Row: 4x10 @35kg DB
Incline bench: 4x10 @35kg probably could have done a bit more but higher reps kill
Bodyweight row 4x10 on rings
2x30 second bar holds in hollow rock position
3x10 curls 17.5kg and tricep extensions on cable machine (not sure on weight) -
Squats:
2x5 @75% 140kg
3x8@130kg3x10 Bulg S/S (no weight)
3x10 Offset RDLs (i did single leg deadlift with KB)
3x10 scap press. -
Bench: 5x5 with slow lower @96kg
4x10 assisted pulls ups
standing single arm shoulder press 3x10 @20kg DB
KB pendlay row 3x10 @60kg.
Drop set of bicep curls 20kg-12.5kg 1 set
Dip bar abs knee to chest 3x10 -
Jesus the fitness forum looks a bit dead better spice it back up. Obviously not enough people shredding for R and V.
So two weeks ago was away in Fiji for a wedding did one light weight workout over there.
Came back and got man flu. Just survived and missed basically 2 full weeks at the gym.
Just got back into it this week which happens to be a deload week. Have been ticking along at that to get the body use to it again. Next week im going back to the program two weeks ago. Will continue to catch up from there and probably test a week or two after everyone else in december. Need some of that higher volume stuff dont want to miss it.
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So got through last week was like a semi deload week I went lighter than the program to get back in the swing post-cold.
Today was funny.
I have gone back to week 2 of the program as we missed it.
Was meant to be 2x5 @77% (which was about 106kg i just went to go for 105kg)
3x8 @70% think it was meant to be 96kg I went for 95kg)Warmed up got to my 70% weight and did 1x8 then planned to do 2x5 then my last 2x8's
Got through first set of 1x8 then the 2x5's where fucking way harder than they should have been.
Turns out I had counted wrong. my 1x8 was 105 and 2x5's where 115.Dropped down to 95 for my last 2x8 and they were easy.
Rest of the work out.
4x12 30kg incline DB
Bent over row 4x10 @60kg
3x12 rear delt on incline bench 5kg
3x10 DB curls 20kg
Hollow holds on the pull up bar 3x30seconds. -
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@geebee 33y/o 110 ish and 189cm. I think my lifts would be a bit more impressive at sub 100kg
but has been awesome improvement and shows what good programming can do to push yourself.Update as ive been MIA.
Have been ho hum on frequency averaging 3 times per week. Have been following as best as possible the bench sessions. Deadlift and squats I have been doing 5/8/ or 10 reps for 4-5 sets for the last few weeks rather than following the program. Squats have been between 120-140kg range and deadlifts 150-180kg. Did a couple of singles at 200kg for DL the other day to make sure I hadn't lost all my strength.Its testing week this week. Got a 2.5kg improvement which finally got me to 140kg.
Probably wont give DL and squats a go.
Around Oct went away for a week so didnt train. Got back got sick for another week then was weak the following week and didn't lift heavy so basically had 3 weeks off and lost a lot of the foundation from the first few weeks so have been focused more on higher rep ranges.
Have been tossing up changing it up next year and still lifting heavy but may be working towards a body building competition with 9-12 months prep.
