a - O/H Press (strict)
b x 25
40kg x 10
50 x 3
60kg x 3
65kg x F
60kg x 3
b - pushups on bar (bench grip)
bw + 15kg x 18 PR
x 15
c1 - db row
32kg x 20e -PR (70lbs)
x 15e
x 12e
c2 - front plate raise
30kg x 8 x 3
d - o/h shrugs
50kg x 15 x 3
e - reverse curls
10x 3
Notes:
- just wasnt feeling it with the overheads last night, im feeling more solid overall when doing them, but the strength wasnt there tonight
- nice to be making progress on the DB rows again, time to use the ~90lbs db next week
- plate raise was tough with 2 x 15kg plates
-
a - Box Squat (~14" box)
b x 20
60kg x 5 x 2
80 x 5
100kg x 2
110kg x 1 x 2 (242) - as embarrassingly low as this is I think its a PR,
105kg x 1 x 2 (231)
b - RDL 100kg x 12 (220)
120kg x 6 x 2 (264)
- grip gave out first
c - sled drag - backward
140kg x 20m x 2
- only did 2 runs as it was getting late but it was easier than last week, although the dog was helping on the second one, that may have been why
a - Incline Bench
b x 20
60kg x 12 x 3
- better than last week
b1 - ng Chins (bw87kg)
bw x 9,7,6,6 (28)
b2 - ptr 1 x 10
2 x 8
c - db oh press 20kg/e x 5e x 3
d1 - hammer curls 20kg x 5e x 2
d2 - wrist roller 10kg x 2 x 2
Notes: - was a bit tired fro this one so reduced the volume a bit
- i had forgotten how much wrist rollers hurt
- back to 190lbs this morning 10 to go
random stuff
- feeling pretty good today, ready to get back into it tonight
- next cycle (starting next week) will be a a1/b1/a2/b2 rotation 3 x a week, so it be ~6 weeks to do each 4x
- want to add some sprinting in on the second leg day, just short stuff ~20-30m
not really sure how to do this yet though
- I really need a new mattress for my bed, i think this is the major cause of my shitty back/hips at the moment
a - Box Squat (~14" box)
up to
100kg x 2 x 6 sets
- im a gear whore, I used a belt
b - RDL 100kg x 8
Deadlidfts with 15sec hold at the top
100kg x 5 x 2
Some planks, front and side
Notes: - kept it lighter, still got a bit of pain going on, but squatting didnt seem to aggravate it.
- rdl's did though so cut them short and mucked around with the deads
- planks and done, pretty tired this week, too much going on
- will do some upperbody stuff tonight, then next week will start my new rotation, should keep me a bit fresher and hopefully i can go harder on some stuff also, and i need to get back to deadlifting some heavy shit
a - Incline Bench
60kg x 12 x 4
done in clusters of 4
b - ng Chins (bw~87kg)
bw x 5,5,5,5,5,5 (30)
c - monster bro gunz curlage pyramid x lots = megga pumpage
Notes: - was very very f*&n tired (what a long ass/busy week it has been) so just did the basics
- cant get the scales to move up though, im eating a shitload than usual and im still stuck around the 85kg mark, but Im sure I look bigger so maybe its all good.
- first night on our new mattress, waking up without back pain this morning was fantabulous
- will be going back to push presses next week, think I feel a lot stronger with the overheads, im expecting big things.
- cant get the scales to move up though, im eating a shitload than usual and im still stuck around the 85kg mark, but Im sure I look bigger so maybe its all good.
weight gain's overrated. Just keep eating, trying to make the scale move up, but more importantly, make sure your lifts are moving up. Weight gain comes second
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weight gain's overrated. Just keep eating, trying to make the scale move up, but more importantly, make sure your lifts are moving up. Weight gain comes second
im not worried about the weight gain, but I have eaten a shitload, it would be nice to see a little gain. but your right, strength increases are far more important
b - b/bell split squat not enough to tell you x 6e x 2
c - db swings
30kg x 12 x 2
d - hand walking bw x 16m x 3
Notes:
- deads were flying up nice and easy, i think the increase in back strength was pretty obvious.
- grip held on only just till the last rep
- the other stuff was ok, split squats werent as hard as i thought they would be
although i couldnt lift very much
- So instead of specific workouts being ME, RE, DE, it will be the day that determines the effort level,
Monday will be ME
wednesday will a 3 x8
thursday will be lighter stuff
and ill just rotate through the movements, hope it works
gain weight and 9 times out of 10 your squat and bench will go up. I think a focus on constant weight gain is extremely important for strength gains. I think its just as important as the training actually.
You are like me, very hard to put on weight. I eat to the point of sickness every damn day just to maintain my bodyweight. For me the whole slowly adding mass thing has never worked good. I suck it up and eat a disgusting amount of food until I run out of money, then eat my girlfriends health foods for a month and i lose all my fat. LOL.
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