Sunday Jan 14
TRAINING cycle 6 – day 18
step-ups : BW+(8 kgx2)x12
Bulgarian split squat BW+(9kgx2) x 7 (PR for weight)
chins
BW+7kg :1 (PR for weight)
BW x 2-2-1 / 1-1 (mid-way WO) / 2 (end)
goblet squat
32kg x10
Smith squat
50kgx8
75kg x4
Work set: 70kg x6-6
In slow SS with
DL
77,5kg x 5
90kg x 3
102,5kgx1 (equalled previous PR)
Work set: 92,5kg x 3-3
supine (overhand) row
BW x 12
incline db press
(17kg x2) x 8
Yates supine bb row
55kgx8
65kg x 4 (PR for weight)
Work set: 60 kg x 5-5
In slow SS with
bb press
42,5kg x6
52,5kg x 1 (PR for weight)
Work set: 47,5kg x3-3
Cardio
Treadmill interval cardio :
4 min WU 4,6 to 5km/hr @ 15%,
6 min: 3x30s runs @ 11 km/hr w 90s cooldown
3 min speedwalking 5-6 km/hr
2 min cooldown
186kcal – 744 kcal/hr (+20)
1,46km – 5,84 km/hr (+0,08)
Comment
Posterior chain : very satisfied about equalling previous best of 102,5kg.
Chest: 1x52,5 kg.. first time over 50kg, barely managed 1 rep
Back : chins weren’t as good as last time, now trying for 7kg very very tough, so didn’t get to 3 reps this time. Used highest weight ever for BB BORs (Yates are easier, I admit), and supine rows were again easy.
Small stuff : ditched, really was taking too much time today.
Cardio: again, an easier session
General: feeling good about new PRs but looking forward to diet break as the lifting takes too much time.. need more rest between sets than before.
Training statistics
Rep index: 101 reps/hr (80min)
Volume: 8163kg
Total gym time: 100 mins.
# of sets: 28 - # of reps 134 - avg reps/set : 4,8 - kg/rep 60,9 kg
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