JK vs BigRed
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Monday - pilates with the girls
Tuesday (volume day)
Mains (working sets only) - 5x5 squat (up 5kg on last week), 5x5 overhead press (up 2.5kg on 2 weeks back), 1x5 deadlifts (up 10kg on last week)
Accessory work - 2x12-15reps for each of front delt raises, lat pulldownsThis programme is starting to get tough now and the volume day taking much longer to get through. Weight increases will certainly be slowing down now that Im back to decent (for me) weights
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Sat - decent ride on the trails early morning with a mate. Legs felt poked so pushed gym session until sunday
Sunday - intensity day so new 5RMs
Mains (working sets only) - squat 1x5 (+5kg on last week), OHP 1x5 (+5kg on 2 weeks back), power cleans 3x5, chins to failure,
Accessory work was side delt raises, face pulls, incline DB curl, OH DB tricep extensionsFind this programme is getting tough now. Weight increases each week are a struggle when needing to do 5reps at the new weight so might be dropping the increments a bit going forward. Body is feeling good though. Need to take it easy with these knees but think the regular riding is helping
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Tuesday (volume day) - another big ask
Mains (working sets only) - 5x5 squat (up 5kg on last weeks working sets), 5x5 bench press (up 5kg on 2 weeks back), 1x5 deadlifts (up 5kg on last week)
Accessory work - 3x10-12reps for each of front delt raises, DB rowsThe volume day is taking longer and longer as need to work up to the weight before getting in to work. Enjoying it though
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@jk that's the hardest bit about doing the big 3 on the same day, let alone doing 5x5 and going heavy! Figuring out how much warm up you need on the day is tricky. 5kg added across the board, nice mahi bro!
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@paekakboyz said in JK vs BigRed:
@jk that's the hardest bit about doing the big 3 on the same day, let alone doing 5x5 and going heavy! Figuring out how much warm up you need on the day is tricky. 5kg added across the board, nice mahi bro!
Cheers mate. Yeah 5kg doesnt seem like much of an increase but when its 5x5 it adds up!
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@jk totally!! especially the last few reps in that 5th set. lol I always wince when I'd see our mates getting out the 1kg and 25.kg plates come out - you just know that person has a ticket for the DOMS express! Those are the increments that really fuck you up. In a good way of course!
I used to hate trying to figure out my deadlift increases. Especially for PBs and stuff. Get it wrong and bloody thing won't move and you get a headrush, or you blow energy on a lift you could have added another few kg too!
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Am away for the weekend so made the call to skip recovery day and do the intensity lifts today. Bit of a mix of the two workouts really
Mains (working sets only) - squat 1x5 (+5kg on the last weekends 5RM), Bench press (+5kg on 5RM from 2 weeks back).
Accessory work was power cleans 3x5, good mornings 3x10, seated calf raises 3x12, absRealised at the end I was only supposed to put bench press weights up 2.5kg today....whoops! Explains why it was one hell of a grind. Got it though!
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@jk ha ha ignorance is bliss - or a possible PB in this case. It must happen heaps aye, you accidentally load to much then put it down to being fatigued or some shit. Cool when you make the lift and find out it's heavier than planned!
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Monday - Pilates - mainly arms and core
Tuesday (volume day) - decided to do a repeat of the last block of weights as I must have done some bad maths somewhere and my volume days were tracking slightly ahead of my intensity or max days. This will tidy things up
Mains (working sets only) - 5x5 squat, 5x5 overhead press, 1x5 deadlifts (all weights same as last time for those lifts)
Accessory work - 3x10-12reps for each of delt side raises, seated rows -
Shite workout today. Intensity day abs some big lifts to do but don’t think warmed up enough for squats, quads went to wood, super tight during first heavy rep. Booo.
Made my OHP new 5RM but yeah all a bit meh once quads locked up. Another repeat week ahead
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Pretty average workout today. Just having a take it easy week, well for squats anyway after saturday. Also am away this week which farks with intensity day timing.
Squats - did a recovery workout - worked up in sets of 5 to about 80% of 5RM. Felt ok
Bench - 5x5 up 2.5kg on 2 weeks back.
Deads - skipped - think will do thurs / friday
Acc work was DB rows, delt flies, lying hamstring curls -
@jk what are you doing for squat warm up these days?
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@paekakboyz said in JK vs BigRed:
@jk what are you doing for squat warm up these days?
Not a huge amount but usually enough for me - 5mins ride on the bike then a few stretches before box step-ups and banded body weight squats. Then in to light squats. On saturday I was rushed and skipped the bike and then rushed through the other stuff
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Was away for weekend so did intensity workout on friday workout and skipped the thursday recovery workout.
Mains (working sets only) - squat 1x5 (+5kg on two weeks back after last sat's poor effort), Bench press (+2.5kg on 5RM from 2 weeks back), deadlifts 2x3 (as 1x5 is getting a bit chunky)
Accessory work was all abs and armsSunday - short ride approx 1 hr / 15km and a few hill thrown in.
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Volume day done pre lunch today. Went well
Mains (working sets only) - 5x5 squat (up 2.5kg on last weeks working sets and now at 90% of the intensity days 5RM), 5x5 overhead press (up 2.5kg on 2 weeks back), 1x5 deadlifts (up 2.5kg on last week)
Accessory work was pretty limited as ran out of time - 3x10-12reps for each of front delt raises, abs work
