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JK vs BigRed

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JK vs BigRed
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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    replied to JK on last edited by
    #3575

    @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!

    JKJ 1 Reply Last reply
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  • JKJ Offline
    JKJ Offline
    JK
    replied to Paekakboyz on last edited by
    #3576

    @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!

    PaekakboyzP 1 Reply Last reply
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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    replied to JK on last edited by
    #3577

    @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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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3578

    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, abs

    Realised 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!

    PaekakboyzP 1 Reply Last reply
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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    replied to JK on last edited by
    #3579

    @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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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3580

    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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3581

    Thurs (recovery workout)
    Main working sets - 2x5 squat, 3x5 Bench press, pullups to failure x 3
    Accessory work - good mornings 5x10, DB chest flies 2x15, walking lunges 2 laps of the track, calves 3 x 12-15 , abs

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3582

    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

    PaekakboyzP 1 Reply Last reply
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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    replied to JK on last edited by
    #3583

    @jk tight quads would have made the OHP even harder! So primo work to pb on that lift.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3584

    Couple hours on the bikes in the forest yesterday. Always a good time

    25221c70-9992-42dd-8ed4-f69c02c342ce-image.png

    Monday - pilates

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3585

    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

    PaekakboyzP 1 Reply Last reply
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  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    replied to JK on last edited by
    #3586

    @jk what are you doing for squat warm up these days?

    JKJ 1 Reply Last reply
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  • JKJ Offline
    JKJ Offline
    JK
    replied to Paekakboyz on last edited by
    #3587

    @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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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3588

    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 arms

    Sunday - short ride approx 1 hr / 15km and a few hill thrown in.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3589

    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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3590

    Weds (recovery workout)
    Main working sets - 2x5 squat, 3x5 Bench press, pullups to failure x 3
    Accessory work - good mornings 3x10, upright rows 2x12, walking lunges 2 laps of the track, calves 4 x 12-15 , abs

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3591

    Friday - intensity day
    Mains (working sets only) - squat 1x5 (+2.5kg on the last 5RM), overhead press (+2.5kg on 5RM from 2 weeks back).
    Accessory work was power cleans 3x5, good mornings 3x10, seated calf raises 3x12, abs

    Sat morning - mtb ride out in the forest. Trails are starting to get a bit wet now in parts. Winter is coming. Mint ride though. Just what I needed. And no crashes
    bd5c015b-179c-4240-8bf6-b163ddcf9227-image.png

    Sunday (volume day)
    Mains (working sets only) - 5x5 squat (up 2.5kg on last weeks working sets), 5x5 bench press (up 2.5kg on 2 weeks back), 1x5 deadlifts (up 5kg on last week), also banged out some heavier doubles and singles which felt good. Accessory work was triceps and biceps work.

    Monday - Pilates

    JKJ 1 Reply Last reply
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  • JKJ Offline
    JKJ Offline
    JK
    replied to JK on last edited by
    #3592

    Weds - intensity day (as only time two workouts this week)
    Mains (working sets only) - squat 1x5 (+2.5kg on the last 5RM), bench press 1x5 (+2.5kg on 5RM from 2 weeks back).
    Accessory work was good mornings, straight leg deads, BB high pulls, machine OHP, DB flies, dips for 3 sets of each, varied reps

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  • JKJ JK referenced this topic on
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3593

    Works a bit hectic at the moment plus long weekends so training has been interrupted and rushed.

    Tuesday - did volume session but no deadlifts
    Thurs - did light recovery session in the am
    Friday - will get in later today for intensity session.

    Couple of good rides last weekend too but fitness is definitely not as good as it has been and was a month or two back.

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  • MajorRageM Offline
    MajorRageM Offline
    MajorRage
    replied to JK on last edited by MajorRage
    #3594

    @JK said in JK vs BigRed:

    This mornings workout was Fat Amy with a run added as buy in and out.

    1000m run

    Fat Amy
    50 Squats
    10 Burpees
    40 Sit-Ups
    10 Burpees
    30 Lunges
    10 Burpees
    20 Kettlebell Swings (24kg)
    10 Burpees
    10 metre Bear Crawl
    10 Burpees
    20 Kettlebell Swings
    10 Burpees
    30 Lunges
    10 Burpees
    40 Sit-Ups
    10 Burpees
    50 Squats

    1000m run

    About 30mins all up. Hardest part was of course the burpees and particularly those coming out of the 2nd lot of KB swings

    When you did this, any breaks at all? Or just go go and water when need?

    And lunges 15 each leg or 30 each?

    JKJ 1 Reply Last reply
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