JK vs BigRed

[Paekakboyz]

@jk yeah a routine is the best aye. Amazing how you can be feeling off but stick to your scheduled numbers then have a primo session! lol or feel shit hot but then struggle with your deload week.

[JK]

Thurs (recovery workout)
Main working sets - 2x5 squat, 3x5 bench press, pullups to failure x 3
Accessory work - 3x10-12 for each of delt flies, glute rope pull throughs, hamstring curls, abs

[JK]

Intensity day again so more weight on then bar to set new maxes for next

Mains (working sets only) - squat 1x5, OHP 1x5, power cleans 3x5, pull-ups to failure,
Accessory work was tricep dips and bb curls

[JK]

A very average ride yesterday late arvo

Then pilates this morning.

[Paekakboyz]

@jk runs on the board bro!

[JK]

Tuesday (volume day)
Mains (working sets only) - 5x5 squat (up 5kg on last week), 5x5 bench press (up 5kg on 2 weeks back), 1x5 deadlifts (up 10kg on last week)
Accessory work - 3x10-12 for each of front delt raises, seated calf raises

More weight on the bar but will come relatively easy since I reset with some pretty low starting weights. Squats felt awesome today. Best in ages

[JK]

Thurs (recovery workout)
Main working sets - 2x5 squat, 3x5 OH press, pullups to failure x 3
Accessory work - 3x10-12 for each of delt flies, glute thrusts, seated row , abs

Hopefully out for a ride later today/tonight

[JK]

Short ride in the forest after work last night. Took it pretty easy as was solo but good fun

[JK]

Sat - intensity day so new 5RMs

Mains (working sets only) - squat 1x5 (+5kg on last sat), Bench 1x5 (+5kg on 2 weeks back), power cleans 3x5, chins to failure,
Accessory work was chest flies, tricep push downs, ez bar 21s

[JK]

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 pulldowns

This 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

[JK]

Thurs (recovery workout)
Main working sets - 2x5 squat, 3x5 Bench press, pullups to failure x 3
Accessory work - good mornings 5x10, delt flies 2x15, calvs 4 x 12-15 , abs

[JK]

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 extensions

Find 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

[JK]

Monday - Pilates

[JK]

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 rows

The volume day is taking longer and longer as need to work up to the weight before getting in to work. Enjoying it though

[Paekakboyz]

@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!

[JK]

@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!

[Paekakboyz]

@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!

[JK]

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!

[Paekakboyz]

@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!

[JK]

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