1RM's
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@Magpie_in_aus just go easy on your Achilles!!
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@Paekakboyz achilles is still in tack.
Yesterdays session was pretty easy was in and out trying to rush home for the cricket which wasnt on anyway.
4x6 Incline DB press 40kg db
4x6 unsupported single arm row 40kg
Banded tricep pulldowns 3x12
Ab roller 3x10
Curls 3x10 20kg -
5x7 deadlifts at 153kg
Some prone and side bridges.
Strict DB press 25kg 4x6
And something else I can't even remember that obviously wasn't that hard. -
Deload week!
2x5 controlled bench @105
4x8 pullups (4x5 for me at be)
3x8 penalty rows @50kg
3x12 flappy angels 1.5kg weight
3x12 palov press -
Deload week!
2x5 squats @130kg
4x8 single leg deadlifts with 20kg kb
Bulgarian split squats 3x8
Nordics 3x5
Cuff band work 3x10 -
Also went and shot some hoops this afternoon for an hour an a half. Very chill
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@Magpie_in_aus nice to change it up. A deceptive amount of leg work there
Did you dunk over anyone?
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@Paekakboyz haha na being unathletic and overweight really hampers that.
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So body packed it in last week. Had a minor ad tendinopathy which flared up mid week last week. Have been resting and avoiding aggravating issues. Giving basketball couple weeks off.
Managed to get the chest and leg sessions in this week so far although for legs i did 4x5 @130kg rather than 135 was pretty good but wasnt after pushing it. Did warm up sets of 5 @20kg 50kg 70kg 90kg 100kg 120kg
Did chest session on Monday without bracing so flat back. 4x5 @105kg which would have been easy if I had proper form but still got through.
Did about half the accercory exercises. Starting rehab/strengthing for the injury from tomorrow providing today hasnt flared it up.
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Sucks when the body just says No. But good call on resting up a bit but still keeping things ticking over.
Given I only have broscience quals I'm not 100% sure what you've broken, and google would be cheating! hopefully something that will respond well to treatment tho!
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Ab is still an issue but is slowly settling. Have for the most part done all the training just havent been logging it. This week is a deload week before testing.
Chest is feeling good think last week I did my old 1RM 135kg which came up pretty easy (not sure it was easy but wasn't going to miss it).
Squats we did singles last week at 95% I think which came up. My squats still pretty shit but 170kg was the singles. 1RM is 180 hopefully I can get 190kg plus but who knows.
Never know where my deadlift sits. 95% last week so 215kg came up alright. 1RM is 225kg would love to get into the high 230's but we will see.
All done beltless last few weeks so hopefully a belt and some rest might add to the lift. We shall see.
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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.