Good things come in 3s

reiyushin said:
Next phase of my program starts tomorrow starts tomorrow! I'll be playing the DL by ear as I'm trying to nurse the hips back to good health.

Tuesday

  • Paused Bench - 5-10x3 @90% + 2.5/week
  • Alt DL - 5x3 @70% +5/week
  • Hang Power Clean - 5x3 @70% +2.5kg/week
  • Lower Body Assistance -GHR, Hip Thruster, Leg Ext, GG/BG, Ab wheel
Thursday

  • Squat - 3-5x5 @70% +5kg/week
  • OHP - 4x6 @75kg +2.5/week
  • Bench Assistance - Floor press, DB Press, Dips, Raises

Saturday

  • Deadlift - 1-10x1 @95% +5kg/week
  • TNG Bench - 5x5 @80%+7.5 +2.5kg/week
  • Upper Back Assistance - Pullup ladders, BOR, DB row, pull aparts, cable row, High pull, curls, Ab wheel.

Sunday

  • Front Squat - 5x3 @90% +2.5/week
  • Sling Bench - 3-5x2 @95%+10 +2.5/week
  • Bench Assistance - Pin press, inc/dec press, DB spress, floor press.
Click to expand...

Beastly.

What is your Front squat 1RM?
 
Yea it's been a recurring theme for many years. Blood tests all come back clear though. I work in a very germy environment (kids) I figure that coupled with the training sets me up for a lot of minor illnesses.
 
okay the back is 99% mended again :)

Saturdays session

Deadlifts
70
120
160
200
240
265

Only hit a single rep of 265, back was a wee bit off yesterday so took it easy.

Bench TNG
5x5x130 - felt good :) I was actually able to get a semi decent arch, all this foam rolling/stretching is paying off.

Pullup ladders
Wide grip
1-6-1 - 36 reps in all :)

After this we did a mega circuit style setup to fit in all the assistance.
Curls - max reps - drop sets from 40kg - 20kg in 5k increments
Cable row - 10s at max machine weight
Ab wheel rollouts - 10s
Upright row - 10s at 40kg
Band pull aparts 10s on the purple band, 2 hand widths inwards.

Was a a sweaty mess afterwards but it was good :) (dat bicep pump tho :eek:)


 
Last edited:
Bench feeling nice and strong :D don't think I've quite cracked the deadlift puzzle yet :/

I'll see what this cycle brings but the plan is really to hit squats hard from mid July onwards to try get the big 300 by the end of the year.
 
Tuesdays gains

Bench Paused
6x3x140
2x140

Deadlifts
3x3x185

Mega Paused Sumo Deadlift
1x185
1x210
1x250 - F
1x250 :D

210

250

Hang Clean
5x3x72.5

Ab Wheel
3x10

Did some GHR with the purple band and some pullups.
 
Saturday

Slight adductor issue and awful hamstring doms so spent 30-40 minutes stretching and foam rolling.

Deadlifts
70
120
160
200
240
270
290 - PB :D


Bench
5x5x132.5

Pullup Ladder
1-7-1

Back circuit of doom :eek:

Sunday

Front Squat
None... :/


Sling Bench
4x2x157.5
3x167.5 :)

Floor Press
4x5x100

Pin Press
3x5x100
3x120

Some leggy machines to make up for lack of front squats.
 
Cheers :)

Tuesday

Bench Paused
5x3x142.5 - rep pb :)

Paused Sumo DL (paused for days)
175
205
215
215
215


Hand Power Clean
5x3x80

Pullup Ladder (wide grip)
1-6-1

Ab Wheel roll outs to infinity

Did some GG/BG machine and some leg extensions.
 
Thursday

OHP
4x6x80

Squat (with first rep mega paused)
5x60
5x100
5x140
3x5x180


This ruined me....the video is the last set with the shortest pause and me coming too far forward >.<

Floor Press
4x6x100
 
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