Good things come in 3s
- Thread starter reiyushin
- Start date
Man of Honour
Ridiculous
Je suis broken....
Deadlifts on Sunday.
5x6x240 - these were done as dead stop, which was great because it allowed me to push the skin back on my hands
https://instagram.com/p/55Y0bblkfL/?taken-by=reiyushin
Did some shoulder prehab work and some curls and then a ton of stretching and foam rolling.
Deadlifts on Sunday.
5x6x240 - these were done as dead stop, which was great because it allowed me to push the skin back on my hands
https://instagram.com/p/55Y0bblkfL/?taken-by=reiyushin
Did some shoulder prehab work and some curls and then a ton of stretching and foam rolling.
Man of Honour
Hnnnggg
Skipped Tuesday and Thursday, feeling awful! Keeping the volume light as my chest infection is finally starting to clear up (I considered not training at all but I couldn't keep myself away)
Saturday squats
https://instagram.com/p/6Icx44Fkc-/?taken-by=reiyushin
Sets of 4x210kg little out of the groove.
Hit a set of bench but was very drained.
Bench 4x140
Sunday
Deadlifts
Hit 3 sets of 5 at 255kg - this was obscenely difficult and rightly so it was 5kg above my 5RM ^^ My 1rm this time last year was 250kg so I was well pleased with the improvement once I'd realized that.
https://instagram.com/p/6LOh-kFkQH/?taken-by=reiyushin
Did some pullups, floor press, machine OHP (back was fried and I didn't want to put much more pressure on it) and then a ton of stretching and foam rolling.
Saturday squats
https://instagram.com/p/6Icx44Fkc-/?taken-by=reiyushin
Sets of 4x210kg little out of the groove.
Hit a set of bench but was very drained.
Bench 4x140
Sunday
Deadlifts
Hit 3 sets of 5 at 255kg - this was obscenely difficult and rightly so it was 5kg above my 5RM ^^ My 1rm this time last year was 250kg so I was well pleased with the improvement once I'd realized that.
https://instagram.com/p/6LOh-kFkQH/?taken-by=reiyushin
Did some pullups, floor press, machine OHP (back was fried and I didn't want to put much more pressure on it) and then a ton of stretching and foam rolling.
Sunday
Deadlifts
Warmups then 4x262.5 - PB
The music in my gym is by far the worst music to train to ever.
Anyways the set felt great but I'm not 100% so not pushing the volume.
OHP
3x8x60
After this I did a lot of prehab work on my shoulders and stretches
Deadlifts
Warmups then 4x262.5 - PB
The music in my gym is by far the worst music to train to ever.
Anyways the set felt great but I'm not 100% so not pushing the volume.
OHP
3x8x60
After this I did a lot of prehab work on my shoulders and stretches
Caporegime
- Joined
- 13 Nov 2006
- Posts
- 26,154
Nice footwork to get your toes out of the way post-lift
Been pretty inactive on the forums but busying away in training just trying to get some good work done and build up a base for going forwards.
No significant PBs, just hard graft.
Been working on a template for my own program which I'll hopefully be happy enough to share soon. (provided I'm happy that it works
)
No significant PBs, just hard graft.
Been working on a template for my own program which I'll hopefully be happy enough to share soon. (provided I'm happy that it works
)WC 21/9/15
Monday
Bench 4x6x120
Pullups 5x5
Pullaparts 5x10
Tuesday
Squats 3x6x200 - these felt great but unfortunately I had to do them on the main gym floor with gym goers all but bumping into me mid set. Left it at the 3rd set. Risk wasn't worth the reward.
Wednesday
DB Bench 5x8x50kg
DB Row 3x10x32
Pullaparts 4x10
Thursday
Pause Squats 3x4x160
Double Paused Deadlifts 4x5x175
Saturday
Squats 6x4x220 - sweaty and half dead
Bench 5x4x135 - surprisingly fast considering the state I was in
Sunday
Deads 4x5x240 - Nice and fast
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
Pretty solid week
Monday
Bench 4x6x120
Pullups 5x5
Pullaparts 5x10
Tuesday
Squats 3x6x200 - these felt great but unfortunately I had to do them on the main gym floor with gym goers all but bumping into me mid set. Left it at the 3rd set. Risk wasn't worth the reward.
Wednesday
DB Bench 5x8x50kg
DB Row 3x10x32
Pullaparts 4x10
Thursday
Pause Squats 3x4x160
Double Paused Deadlifts 4x5x175
Saturday
Squats 6x4x220 - sweaty and half dead
Bench 5x4x135 - surprisingly fast considering the state I was in
Sunday
Deads 4x5x240 - Nice and fast
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
Pretty solid week
I thought you had taken up Crossfit or Cardio for a second...
Nice work, and having gym-goers nearly kill themselves (either through being dropped on or by having weights inserted into their bodily orifices) was part of the reason for me enjoying my own space at home.
Nice work, and having gym-goers nearly kill themselves (either through being dropped on or by having weights inserted into their bodily orifices) was part of the reason for me enjoying my own space at home.
W/c 28/9/15
Monday
Bench 5x5x130
Pullups 9x5
Pullaparts 9x10
Tuesday
Squats 5x5x212.5
Wednesday
DB Bench 5x8x50kg
DB Row 3x10x32
Pullaparts 4x10
Thursday
Pause Squats 3x4x175
Paused Deadlifts 4x5x200
Saturday
Squats 5x3x225
Bench 3x3x140, 3x10x100
Cable press and tricep ext.
Sunday
Deads 3x4x260 - good but hammie maxed out on set 3, called it there. It's fine today
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
Monday
Bench 5x5x130
Pullups 9x5
Pullaparts 9x10
Tuesday
Squats 5x5x212.5
Wednesday
DB Bench 5x8x50kg
DB Row 3x10x32
Pullaparts 4x10
Thursday
Pause Squats 3x4x175
Paused Deadlifts 4x5x200
Saturday
Squats 5x3x225
Bench 3x3x140, 3x10x100
Cable press and tricep ext.
Sunday
Deads 3x4x260 - good but hammie maxed out on set 3, called it there. It's fine today
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
W/c 5/10/15
Monday
Bench 5x4x135
Pullups x5
Pullaparts 6x10
Tuesday
Squats 5x4x220 - there were nothing short of brutal, long day in the sun moving soil and logs destroyed me. Candidate for hardest squats of my life.
Wednesday
DB Bench 5x5x54kg
DB Row 3x10x32
Pullaparts 4x10
Thursday
Paused Deadlifts 1x3x220 - pretty meh day but trying to taper off some of the assistance work.
Saturday
Squats 6x2x240 - https://instagram.com/p/8qdhCwFkR6/?taken-by=reiyushin
Bench 5x2x144 - https://instagram.com/p/8sPo15lkcl/?taken-by=reiyushin
Tricep hell challenge with 100kg - 21 reps
Board press 140kg
3x3 - 3 board
3x3 - 4 board
1x3 - 1 board
Sunday
Deads Triples at 273kg - https://instagram.com/p/8tKmAqFkaV/?taken-by=reiyushin
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
Monday
Bench 5x4x135
Pullups x5
Pullaparts 6x10
Tuesday
Squats 5x4x220 - there were nothing short of brutal, long day in the sun moving soil and logs destroyed me. Candidate for hardest squats of my life.
Wednesday
DB Bench 5x5x54kg
DB Row 3x10x32
Pullaparts 4x10
Thursday
Paused Deadlifts 1x3x220 - pretty meh day but trying to taper off some of the assistance work.
Saturday
Squats 6x2x240 - https://instagram.com/p/8qdhCwFkR6/?taken-by=reiyushin
Bench 5x2x144 - https://instagram.com/p/8sPo15lkcl/?taken-by=reiyushin
Tricep hell challenge with 100kg - 21 reps
Board press 140kg
3x3 - 3 board
3x3 - 4 board
1x3 - 1 board
Sunday
Deads Triples at 273kg
- https://instagram.com/p/8tKmAqFkaV/?taken-by=reiyushinBack Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
Man of Honour
That came up quick!
A light week all round until Saturday
Saturdays
Squats
250x3 - PB triple
Bench
150x2 - :/
150x2 - :/ missed this triple twice, bench has a lot more work in the next program.
Deads
280x2.5 - daaaaaamn missed the triple at the knees, still a PB double, if I was fresh I'd have had this
All in all a 680 total for the day for a double at least
New program starts today and aims to address the weaknesses revealed during this past program and testing day
Saturdays
Squats
250x3 - PB triple
Bench
150x2 - :/
150x2 - :/ missed this triple twice, bench has a lot more work in the next program.
Deads
280x2.5 - daaaaaamn missed the triple at the knees, still a PB double, if I was fresh I'd have had this
All in all a 680 total for the day for a double at least
New program starts today and aims to address the weaknesses revealed during this past program and testing day