Lifting, Sprinting & Mobility ... ing
- Thread starter SexyMahnaz
- Start date
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[26/10/15]
Bench Press 5/3/1 [102.5 training max, week 3]
40kg x 5 x 2
50 x 5 x 2
60 x 3 x 2
75 x 5
87.5 x 3
97.5 x 1 + 3 = 4
OHP
52.5 x 5 x 3
Push ups
Bodyweight x 50 x 3
Side Lateral Raises
10kg x 10 x 3
Bench Press 5/3/1 [102.5 training max, week 3]
40kg x 5 x 2
50 x 5 x 2
60 x 3 x 2
75 x 5
87.5 x 3
97.5 x 1 + 3 = 4
OHP
52.5 x 5 x 3
Push ups
Bodyweight x 50 x 3
Side Lateral Raises
10kg x 10 x 3
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- Sep 22, 2013
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Yeah they're gonna suck in Winter for sure, but for now I'm enjoying them. Body feels good, & I no longer need a coffee in the mornings.
GOOOOAAALLLL
GOOOOAAALLLL
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[28/10/15]
Zercher Squat 5/3/1 [150kg training max, week 3]
60kg x 5 x 2
75 x 5 x 2
90 x 5 x 2
112.5 x 5
127.5 x 3
142.5 x 1 + 3 = 4
BB Hip Thrusts
100kg x 10 x 3
DB Bulgarian Split Squat
Bodyweight x 5
22's x 5
28's x 5
34's x 5
38's x 5
Supine Neck Bridge
30 secs x 3
RKC Plank
75 secs x 3
Zercher Squat 5/3/1 [150kg training max, week 3]
60kg x 5 x 2
75 x 5 x 2
90 x 5 x 2
112.5 x 5
127.5 x 3
142.5 x 1 + 3 = 4
BB Hip Thrusts
100kg x 10 x 3
DB Bulgarian Split Squat
Bodyweight x 5
22's x 5
28's x 5
34's x 5
38's x 5
Supine Neck Bridge
30 secs x 3
RKC Plank
75 secs x 3
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- Sep 22, 2013
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Just to remind myself - I've been eating chicken virtually every night for the past month. Last night I had 250g of beef. I woke up today feeling the worst I have in some time. No energy, mentally sloppy, down in general. Probably no connection but it's worth keeping an eye on.
Edit: Macros were 50 carb, 25 fat, 25 protein
Yesterday: Rest, Mobility: Modified Limber 11
*********************************
Today: Mobility: Modified Limber 11
*********************************
Endurance: 2km Run [07:41]
*********************************
Later: Strength (Light): Bench Press
Bar x 10
60kg x 10
60kg x 10
60kg x 10
Zercher Squats
Bar x 10
50kg x 10
50kg x 10
50kg x 10
OHP
Bar x 10
30 x 10
30 x 10
30 x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Cold Showers: 24/28
Edit: Macros were 50 carb, 25 fat, 25 protein
Yesterday: Rest, Mobility: Modified Limber 11
*********************************
Today: Mobility: Modified Limber 11
*********************************
Endurance: 2km Run [07:41]
*********************************
Later: Strength (Light): Bench Press
Bar x 10
60kg x 10
60kg x 10
60kg x 10
Zercher Squats
Bar x 10
50kg x 10
50kg x 10
50kg x 10
OHP
Bar x 10
30 x 10
30 x 10
30 x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Cold Showers: 24/28
Last edited:
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[29/10/15]
Handwalking
x whatever.
A few of the other guys @ work can get about the same distance as me so .... game on.
[YT]fzoFRvWotgg[/YT]
Handwalking
x whatever.
A few of the other guys @ work can get about the same distance as me so .... game on.
[YT]fzoFRvWotgg[/YT]
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[30/10/15]
Deadlift 5/3/1 [150kg training max, week 3]
60kg x 5 x 2
75 x 5
90 x 3
112.5 x 5
127.5 x 3
142.5 x 1 + 3 = 4
Weighted Pull Ups
+10kg x 10 x 3
GHR
Practice
Face Pulls
10kg x 15 x 3
Curls
16's x 10 x 3
Deadlift 5/3/1 [150kg training max, week 3]
60kg x 5 x 2
75 x 5
90 x 3
112.5 x 5
127.5 x 3
142.5 x 1 + 3 = 4
Weighted Pull Ups
+10kg x 10 x 3
GHR
Practice
Face Pulls
10kg x 15 x 3
Curls
16's x 10 x 3
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Cheers Rik, appreciate it mate. It was on of my original goals when I started my log last May. I was stuck @ 92.5 for ages, but in the last few weeks the 95 has been going up quite easily. I hope you're right!
Mobility: Modified Limber 11
*********************************
Strength: Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
No assistance today, I was still feeling a little bit sluggish & was short for time.
*********************************
Cold Showers: 26/28
Mobility: Modified Limber 11
*********************************
Strength: Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar
50kg x 10
60 x 8
85 x 5
60 x 8
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
No assistance today, I was still feeling a little bit sluggish & was short for time.
*********************************
Cold Showers: 26/28
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- Sep 22, 2013
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[2/11/15]
Bench Press 5/3/1 [102.5 training max, week 4 - Deload]
Bar x 8
50kg x 8 x 4
OHP
Bar x 8
30kg x 8 x 4
DB Triceps
5kg x 10 x 3
Push ups
Bodyweight x 15 x 3
DB Side Lateral Raises
5kg x 10 x 3
Deloads make sense but they tend to make me feel sorer & worse in general. Hopefully if I stick to them it'll work out in the long run.
Bench Press 5/3/1 [102.5 training max, week 4 - Deload]
Bar x 8
50kg x 8 x 4
OHP
Bar x 8
30kg x 8 x 4
DB Triceps
5kg x 10 x 3
Push ups
Bodyweight x 15 x 3
DB Side Lateral Raises
5kg x 10 x 3
Deloads make sense but they tend to make me feel sorer & worse in general. Hopefully if I stick to them it'll work out in the long run.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
65 x 8
90 x 5
60 x 8
DB Split Squats
Bodyweight x 8
36kg x 5
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
*********************************
Cold Showers: 27/28
Feels like I haven't sprinted for a while, looking forward to tomorrow. Zerchers felt easy, they should overtake my bench in a few weeks.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
65 x 8
90 x 5
60 x 8
DB Split Squats
Bodyweight x 8
36kg x 5
OHP
Bar x 8
35 x 8
57.5 x 5
30 x 10
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
*********************************
Cold Showers: 27/28
Feels like I haven't sprinted for a while, looking forward to tomorrow. Zerchers felt easy, they should overtake my bench in a few weeks.
- Joined
- Sep 22, 2013
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[3/11/15]
Zercher Squat 5/3/1 [150kg training max, week 4 - deload]
60kg x 8 x 3
80 x 5
100 x 5
Supine Neck Bridge
30 secs x 3
RKC Plank
75 secs x 3
Zercher Squat 5/3/1 [150kg training max, week 4 - deload]
60kg x 8 x 3
80 x 5
100 x 5
Supine Neck Bridge
30 secs x 3
RKC Plank
75 secs x 3
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Cheers Thom. I'm loving them m8. My forearms have adjusted to the bar, and holding it there feels completely fine. At this stage everything feels well balanced. I think if I stay injury free working up to a single of about 140kg by mid year will be a realistic goal.
*********************************
Speed: Sprints
Slow Jog
300m
300 (Walk)
300
300 (Walk)
300
300 (Walk)
*********************************
Mobility: Modified Limber 11
*********************************
Cold Showers: 28/28
These are starting to feel like habit, which is what I wanted. I'm going to extend the number to 100, then I'll reflect on them, post my results & decide if they're worth continuing.
*********************************
Speed: Sprints
Slow Jog
300m
300 (Walk)
300
300 (Walk)
300
300 (Walk)
*********************************
Mobility: Modified Limber 11
*********************************
Cold Showers: 28/28
These are starting to feel like habit, which is what I wanted. I'm going to extend the number to 100, then I'll reflect on them, post my results & decide if they're worth continuing.
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- Sep 22, 2013
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they'll put some hair on your forearms
[4/11/15]
Deadlift 5/3/1 [150kg training max, week 4 - deload]
Zercher Lift
60kg x 5 x 2
60 x 3
80 x 3
100 x 1 x 3
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- Sep 22, 2013
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- 0
Mobility: Modified Limber 11
*********************************
GPP: Circuit
200 Jump rope rotations
23 Push ups
10 Zercher Squats (20kg)
RKC Plank (40 seconds)
No rest x 5
*********************************
Cold Showers: 29/100
*********************************
GPP: Circuit
200 Jump rope rotations
23 Push ups
10 Zercher Squats (20kg)
RKC Plank (40 seconds)
No rest x 5
*********************************
Cold Showers: 29/100
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
[5/11/15]
Bench Press 5/3/1 [105kg training max, week 1]
45kg x 5
55 x 5
65 x 3
70 x 5
80 x 5
90 x 5 + 3 = 8
OHP
Bar x 8
55 x 5 x 3
Rope Pulldowns
35kg x 10 x 3
DB Side Laterals
10kg x 10 x 3
Push Ups
Bodyweight x 50 x 3
Everything felt really good. My glutes/elbows were feeling a little tight, but I had a massage yesterday which seems to have helped, in addition to the short deload.
Bench Press 5/3/1 [105kg training max, week 1]
45kg x 5
55 x 5
65 x 3
70 x 5
80 x 5
90 x 5 + 3 = 8
OHP
Bar x 8
55 x 5 x 3
Rope Pulldowns
35kg x 10 x 3
DB Side Laterals
10kg x 10 x 3
Push Ups
Bodyweight x 50 x 3
Everything felt really good. My glutes/elbows were feeling a little tight, but I had a massage yesterday which seems to have helped, in addition to the short deload.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
65 x 8
90 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
30 x 10
DB Split Squats
Bodyweight x 8
36kg x 5
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
*********************************
Cold Showers: 30/100
*********************************
[YT]0jE9RYbIAoI[/YT]
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
65 x 8
90 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
30 x 10
DB Split Squats
Bodyweight x 8
36kg x 5
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
*********************************
Cold Showers: 30/100
*********************************
[YT]0jE9RYbIAoI[/YT]
- Joined
- Sep 22, 2013
- Messages
- 1,397
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[7/11/15]
Zercher Squat 5/3/1 [155kg training max, week 1]
60kg x 5 x 2
75 x 5 x 2
90 x 5 x 2
100 x 5
115 x 5
130 x 5 + 5 = 10
BB Hip Thrusts
100kg x 10 x 3
DB Bulgarian Split Squat
Bodyweight x 5
22's x 5
28's x 5
34's x 5
Supine Neck Bridge
30 secs x 3
RKC Plank
75 secs x 3
Knees, groin, back, shoulders are all crackling & popping, but I passed the no pain test so ... onward.
Zercher Squat 5/3/1 [155kg training max, week 1]
60kg x 5 x 2
75 x 5 x 2
90 x 5 x 2
100 x 5
115 x 5
130 x 5 + 5 = 10
BB Hip Thrusts
100kg x 10 x 3
DB Bulgarian Split Squat
Bodyweight x 5
22's x 5
28's x 5
34's x 5
Supine Neck Bridge
30 secs x 3
RKC Plank
75 secs x 3
Knees, groin, back, shoulders are all crackling & popping, but I passed the no pain test so ... onward.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
[8/11/15]
Deadlift 5/3/1 [155kg training max, week 1]
60kg x 5
75 x 5
90 x 5
100 x 5
115 x 5
130 x 5 + 3 = 8
Weighted Pull Ups
+10kg x 10 x 3
GHR
Assisted, 10 x 3
Face Pulls
10kg x 15 x 3
Today was meant to be off but I felt like training. My 5/3/1 weeks have been 6 days instead of 7 (day on day off). This week will probably be 5 days but I don't plan on making it a habit.
Deadlifts felt good again. I don't want to do too much volume so I stopped @ 8 reps, but I'm confident I had a few more. Last week my hamstrings woke up and started working for me; this week I tried to engage my core more & that also helped. Things are slowly coming together with this lift.
Deadlift 5/3/1 [155kg training max, week 1]
60kg x 5
75 x 5
90 x 5
100 x 5
115 x 5
130 x 5 + 3 = 8
Weighted Pull Ups
+10kg x 10 x 3
GHR
Assisted, 10 x 3
Face Pulls
10kg x 15 x 3
Today was meant to be off but I felt like training. My 5/3/1 weeks have been 6 days instead of 7 (day on day off). This week will probably be 5 days but I don't plan on making it a habit.
Deadlifts felt good again. I don't want to do too much volume so I stopped @ 8 reps, but I'm confident I had a few more. Last week my hamstrings woke up and started working for me; this week I tried to engage my core more & that also helped. Things are slowly coming together with this lift.
- Joined
- Sep 22, 2013
- Messages
- 1,397
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- 0
Thanks mate, they're building up slowly but surely
Overslept today, barely squeezed this session in before work. Will do the mobility work later on during my break.
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
60 x 8
90 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
X Missed
Was in a rush & missed the last set. It's only one, but it's worth logging. Small misses here & there build up. Miss something once, and you're far more likely to miss it twice. Habit is everything, and the last thing I want is to feel like I can skip sets.
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
*********************************
Cold Showers: 31/100
*********************************
Mobility: Modified Limber 11
Last edited:
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- Sep 22, 2013
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[10/11/15]
Bench Press 5/3/1 [105kg training max, week 2]
45kg x 5
55 x 5
65 x 3
70 x 3
85 x 3
95 x 3 + 3 = 6
OHP
Bar x 8
55 x 5 x 3
Rope Pulldowns
35kg x 10 x 3
DB Side Laterals
10kg x 10 x 3
Push Ups
Bodyweight x 50 x 3
Bench Press 5/3/1 [105kg training max, week 2]
45kg x 5
55 x 5
65 x 3
70 x 3
85 x 3
95 x 3 + 3 = 6
OHP
Bar x 8
55 x 5 x 3
Rope Pulldowns
35kg x 10 x 3
DB Side Laterals
10kg x 10 x 3
Push Ups
Bodyweight x 50 x 3
- Joined
- Sep 22, 2013
- Messages
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Last few days I've felt really blah. Sleep patterns are fucked - I'm falling asleep @ about 14:00, then waking at 21:00 for work. Not ideal. I've also been trying to cut back on caffeine, so it will be interesting to see how much this affects my strength tomorrow.
*********************************
Yesterday: Rest, Mobility: Modified Limber 11
*********************************
Today: Mobility: Modified Limber 11
********************************
Strength (Light): Bench Press
Bar x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
Zercher Squats
50kg x 10
50kg x 10
50kg x 10
50kg x 10
OHP
Bar x 10
30 x 10
30 x 10
30 x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Didn't want to be there today and rushed through it. No running.
*********************************
Cold Showers: 33/100
These are starting to feel stupid/pointless. I think they make my good moods even better, but my bad moods even worse. Will stick to my commitment though and get to 100.
*********************************
Yesterday: Rest, Mobility: Modified Limber 11
*********************************
Today: Mobility: Modified Limber 11
********************************
Strength (Light): Bench Press
Bar x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
Zercher Squats
50kg x 10
50kg x 10
50kg x 10
50kg x 10
OHP
Bar x 10
30 x 10
30 x 10
30 x 10
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Didn't want to be there today and rushed through it. No running.
*********************************
Cold Showers: 33/100
These are starting to feel stupid/pointless. I think they make my good moods even better, but my bad moods even worse. Will stick to my commitment though and get to 100.
Last edited:
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- Sep 22, 2013
- Messages
- 1,397
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- 0
Feeling back on track. No coffee + no music @ the gym = no bueno, fixed that today.
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
60 x 8
92.5 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5 <=== Nearly fell backward, nearly missed the last rep :/
30 x 10
DB Split Squats
Bodyweight x 8
36kg x 5
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5 <=== This felt easy which is encouraging.
Bodyweight x 8
Upright Machine Rows
26'something kg x 8
41'something kg x 8
*********************************
Cold Showers: 35/100
*********************************
A run is definitely on the cards later because I want to stay awake and re-set my sleep patterns, but we'll see.
Edit: Endurance: Hill Climb
1km, 130m elevation gain. 8mins 15 secs. Tripped just as I reached the summit and ate shit in front of a bunch of old ladies, good times.
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
50kg x 10
60 x 8
92.5 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5 <=== Nearly fell backward, nearly missed the last rep :/
30 x 10
DB Split Squats
Bodyweight x 8
36kg x 5
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5 <=== This felt easy which is encouraging.
Bodyweight x 8
Upright Machine Rows
26'something kg x 8
41'something kg x 8
*********************************
Cold Showers: 35/100
*********************************
A run is definitely on the cards later because I want to stay awake and re-set my sleep patterns, but we'll see.
Edit: Endurance: Hill Climb
1km, 130m elevation gain. 8mins 15 secs. Tripped just as I reached the summit and ate shit in front of a bunch of old ladies, good times.
Last edited:
- Joined
- Sep 22, 2013
- Messages
- 1,397
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- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Gentle Cycling [10 mins]
Bar x 10
50kg x 8
65 x 8
92.5 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
30 x 8
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Upright Machine Row
24 x 8
42 x 8
OA Isometric Row Machine
40 x 8
60 x 8
*********************************
Cold Showers: 36/100
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Gentle Cycling [10 mins]
Bar x 10
50kg x 8
65 x 8
92.5 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
30 x 8
Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Upright Machine Row
24 x 8
42 x 8
OA Isometric Row Machine
40 x 8
60 x 8
*********************************
Cold Showers: 36/100
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Although squatting was fine yesterday, running is another story. I feel like I'm going to need a good week off from that. So, today I did some miscellaneous stuff.
Misc: Swimming
25m x 10
Yep, I suck at swimming as much as ever
Ab Wheel [From knees]
x10
x10
x10
x10
x10
First time trying it. Felt it more in my shoulders/arms/lower back than abs to be honest.
Neck Harness
+5kg x 30
+15kg x 5
+5kg x 30
Again first time, I'm going to make these a regular part of my routine. I'll do them on the days I don't lift, along with some grip work once I find out how to best train it.
*********************************
Cold Showers: 38/100
*********************************
Although squatting was fine yesterday, running is another story. I feel like I'm going to need a good week off from that. So, today I did some miscellaneous stuff.
Misc: Swimming
25m x 10
Yep, I suck at swimming as much as ever
Ab Wheel [From knees]
x10
x10
x10
x10
x10
First time trying it. Felt it more in my shoulders/arms/lower back than abs to be honest.
Neck Harness
+5kg x 30
+15kg x 5
+5kg x 30
Again first time, I'm going to make these a regular part of my routine. I'll do them on the days I don't lift, along with some grip work once I find out how to best train it.
*********************************
Cold Showers: 38/100
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Misc: Neck Harness
+5kg x 30
+10kg x 15
+15kg x 10
+10kg x 15
RKC Plank
1 minute x 2
*********************************
Cold Showers: 39/100
*********************************
Edit: Bro wanted to train, so I decided to bring my strength day forward.
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar x 10
50kg x 8
65 x 8
95 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
30 x 8
Weighted Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Upright Machine Row
24 x 8
42 x 8
Assisted One Arm Chin Ups [Left & Right]
-47kg x 5
-40 x 5
-33 x 3
-26 x 2
-19 x 1
-54 x 5
*********************************
Misc: Neck Harness
+5kg x 30
+10kg x 15
+15kg x 10
+10kg x 15
RKC Plank
1 minute x 2
*********************************
Cold Showers: 39/100
*********************************
Edit: Bro wanted to train, so I decided to bring my strength day forward.
Strength: Bench Press
Bar
50kg x 8
70kg x 8
95 x 5
60 x 10
Zercher Squats
Bar x 10
50kg x 8
65 x 8
95 x 5
60 x 8
OHP
Bar x 10
35 x 8
57.5 x 5
30 x 8
Weighted Pull Ups
Bodyweight x 8
+10kg x 5
+22.5kg x 5
Bodyweight x 8
Upright Machine Row
24 x 8
42 x 8
Assisted One Arm Chin Ups [Left & Right]
-47kg x 5
-40 x 5
-33 x 3
-26 x 2
-19 x 1
-54 x 5
Last edited:
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Mobility: Modified Limber 11
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
97.5 x 5 (PB) <=== Last one was a grinder, but it got there.
60 x 10
Zercher Squats
50kg x 8
65 x 8
95 x 5
60 x 8
OHP
Bar x 10
35 x 8
60 x 4 (PB) <=== Couldn't quite get 5, but a PB by default. Will wait another few weeks then try again.
30 x 8
Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5 (PB) <=== This felt solid.
Bodyweight x 8
DB Split Squats
Bodyweight x 8
36kg x 5
*********************************
So in the last month & a half, my 5 rep max for bench & pull ups have both gone up by 5kg's [92.5 ==> 97.5, +20kg ==> +25kg]. I'm really enjoying the full body workouts, & the extra volume seems to be working.
My back keeps getting better which is awesome. I'm thinking about adding in Romanian Deadlifts. This would make my workouts consist of an upper & lower push/pull movement.
*********************************
Cold Showers: 41/100
*********************************
Strength: Bench Press
Bar
50kg x 8
70kg x 8
97.5 x 5 (PB) <=== Last one was a grinder, but it got there.
60 x 10
Zercher Squats
50kg x 8
65 x 8
95 x 5
60 x 8
OHP
Bar x 10
35 x 8
60 x 4 (PB) <=== Couldn't quite get 5, but a PB by default. Will wait another few weeks then try again.
30 x 8
Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5 (PB) <=== This felt solid.
Bodyweight x 8
DB Split Squats
Bodyweight x 8
36kg x 5
*********************************
So in the last month & a half, my 5 rep max for bench & pull ups have both gone up by 5kg's [92.5 ==> 97.5, +20kg ==> +25kg]. I'm really enjoying the full body workouts, & the extra volume seems to be working.
My back keeps getting better which is awesome. I'm thinking about adding in Romanian Deadlifts. This would make my workouts consist of an upper & lower push/pull movement.
*********************************
Cold Showers: 41/100
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Thanks LZD, if I could tonne up x5 in a month from now I'd be very pleased.
*********************************
Yesterday [17/2/15] (Rest) Mobility: Modified Limber 11
*********************************
Misc: Neck Harness
10kg x 15 [Push]
10kg x 15 [Pull]
2.5kg x 30
2.5kg x 30
*********************************
Today [18/2/15] Mobility: Modified Limber 11
*********************************
Strength (Light) Bench Press
Bar
50kg x 10
60 x 10
60 x 10
60 x 10
50 x 10
Zercher Squats
50 x 10
60 x 10
60 x 10
60 x 10
50 x 10
OHP
Bar
25 x 10
25 x 10
25 x 10
Decided to make these a bit lighter, 30kg x 10 was a bit harder than I'd like for a deload day.
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Cold Showers: 44/100
*********************************
Yesterday [17/2/15] (Rest) Mobility: Modified Limber 11
*********************************
Misc: Neck Harness
10kg x 15 [Push]
10kg x 15 [Pull]
2.5kg x 30
2.5kg x 30
*********************************
Today [18/2/15] Mobility: Modified Limber 11
*********************************
Strength (Light) Bench Press
Bar
50kg x 10
60 x 10
60 x 10
60 x 10
50 x 10
Zercher Squats
50 x 10
60 x 10
60 x 10
60 x 10
50 x 10
OHP
Bar
25 x 10
25 x 10
25 x 10
Decided to make these a bit lighter, 30kg x 10 was a bit harder than I'd like for a deload day.
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
*********************************
Cold Showers: 44/100
Last edited:
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