I pick things up and put them down :)

Saturdays bench/squat!

Squat - good bar one of the 175s where I leaned forward too much and the belt pinched my tender underbelly which is now purple.
60 x5
60 x5
100 x5
140 x3
140 x3
165 x3
165 x3
175 x2
175 x2
185 x1
185 x1

Bench - horrrrrrrrrible tight in yet old bicep tendon >.<
Bar xlots
40 x10
60 x10
70x 5
80 x5
90 x5
95 x3
95 x3
100 x2
100 x2
105 x1
105 x1
100 x2
100 x2
95 x3
95 x3

Dip station = squat rack and people were busy curling/chinning in it so no dips :/

DB Bench - easy
30x5
40x5x5

Rope pushdowns - these hurt in the good way :D
17 x10
20 x10
20 x10

DISLOCATIONS X1000000000000 - these saved my life :D felt so much better after this.

DB Bicep Curl
10x 10s
10x 12s
10x 14s

Box jumps, plyos, single legged jumps - had great fun with these :)

Butchering the heavy bag with leg kicks :D

Stretch and away, not a normal session but good enough :)
 
Tonight I'll get a training partner to film a couple of the squat sets, if anyone would gimme feedback on it that'd be great :)

In my head it's good but an outsiders view can spot things that I might not notice :)
 
Air con broke......temperature in gym was hotter than the sauna >.<

Not going to post warmups, I did lots and was very warm :p

Squats
2x3x 167.5
2x2x 177.5
2x1x 187.5 - Lovely :)

Front Squats
3x3x 92.5 - Easy

Squat Volume
5x10x 100 - So these all gone done in about 10mins and by the end of it I was seeing stars.....legs/lower back were in full rebellion after this...

Good mornings
Rebellion in full swing, gave these a miss :(

Bench
2x3x 97.5
2x2x 102.5
2x1x 107.5 - All slow, all sore, not good. Bicep was having none of it. More stretching and rehab needed :( also my should seems to have been tweaked in grappling, I'll keep an eye on it.

OHP - Press x2 + Push Press
5x2+1 - 62.5 - Comfy.

Curlsszzzz
5x10x 25 /flex

Extremely warm session but it felt good, bench continues to be hit or miss.
 
Tight and sore today but not as bad as expected......worse things to come tomorrow maybe? :D

Shoulder isn't happy, I'll treat it nice and see if I can mend it up. Will be playing bench/dips by ear until it's happy again.....side effects of grappling >.<
 
Also metabolism is in hyperdrive since last night's session......can not stop sweating! WARM!!!?!

Going to up my water from 2l to 3-4l/day, should probably have been doing this anyway.
 
Deads

  • 2x 5x 60
  • 5x 100
  • 3x 140
  • 3x 160
  • 3x 180
  • 1x 200
  • 1x 210 - with belt, felt much harder than the 200 without
  • 1x 220 - not hard but not good, time for a change


Added in some speed deads and some paused deads and something interesting happened that I'll experiment with soon :)




Power clean

  • 3x 62.5
  • 3x 67.5
  • 3x 72.5
  • 3x 77.5 - sloppy but easy enough
Sumos

  • Worked these up in triples up to 180
Krocs

  • 10x 30
  • 3x10x 40

Bench

  • 2x10x 40
  • 10x 50
  • 10x 60
  • 10x 70
  • 10x 80
  • 5x 90 - not in form but bicep pain was minimal :)

Dips

  • +10 x6 x6 - a little slow.
 
Anyone tried the 20 rep squat program? My training partner is considering trying it, he's currently running smolov.

Anyways, asides from certain cardiac arrest, has anyone gotten good results from it?

If I switch I'd drop deads completely and pretty much make every session

Squat
Push movement
Rowing movement

Thoughts?
 
Saturdays session

Squat
2x3x167.5
2x2x180 (supposed to be 177.5 but.....I dunno, the plates looked nicer :D)
2x1x187.5

Bench - went up in 10s for 10 reps or bust, felt better on my bicep this way
10x40-90
6x100 - happy enough.

DB Bench
5x 30
5x5x 42 - comfy

Dips
No belt and tris fried, hit a few BW sets but nothing impressive

Machine row
5x10x 80
 
Yea looks insane...

Take my 5RM - 170 - (2.5x18) = 125 (18 squat sessions in 6 weeks)

W1D1
20x 125
W1D2
20X 127.5
W1D3
20X 130

etc etc until...

W6D3
20x 170

:eek:
 
I don't question the volume but the rate of progression is massive.

It's something I'd love to try and see but

1) I'd die
2) I'd be dead for everything else in life

tempting though....
 
Tuesdays

Squat
60x10
80x5
100x5
120x3
130x3
140x3
160x3
2x 170x3
2x 180x2
2x 190x1 - I burped during the first one of these and got some reflux....nasty taste rest of the session!

Front Squat
3x3x 95 - easy enough

Squat
5x10x 100 - as awful as ever but made it through.

Bench
10x40
10x50
10x60
10x70
10x80
10x90
4x100 - bicep was having none of this..

Pressx2 - push press
5x2+1 x65 - easy enough

Pullups
5x5x BW
 
You must log in or register to reply here.
Back
Top Bottom