Thanks mate! was a great fun day though I am feeling totally wrecked now. I foresee a whole lot of nothing going on tomorrow.
Ronski's Training Log
- Thread starter ronski
- Start date
Thanks mate! was a great fun day though I am feeling totally wrecked now. I foresee a whole lot of nothing going on tomorrow.
THought I had better try and move a bit today - hammies still sore so started a new 531 cycle on bench - 5+ for the top set
Warm Up
Crossover Symmetry Activation
Bench Press
Bar x 20
41kg x 5
51kg x 5
62kg x 3
Working sets
67kg x 5 - ok
77kg x 3 - smooth
88kg x 10 -was tough after the first couple of reps. Still an equal PB at this weight and ok considering I had no lift off
Accessory
Push ups
5 x 8
Called it after that - triceps were fried.
Warm Up
Crossover Symmetry Activation
Bench Press
Bar x 20
41kg x 5
51kg x 5
62kg x 3
Working sets
67kg x 5 - ok
77kg x 3 - smooth
88kg x 10 -was tough after the first couple of reps. Still an equal PB at this weight and ok considering I had no lift off
Accessory
Push ups
5 x 8
Called it after that - triceps were fried.
Thanks mate - it really was a fun thing to do.
Back in the gym today - hamstrings still feeling fried....so decided to do my strict press and front squat combo today.
Warm Up
Crossover activation
PVC pipe good mornings
front rack mobility
Strict Press - 5+ week
Warm Up
Bar x 10
28kg x 5
35kg x 5
42kg x 3
Working sets
45kg x 5 - easy
52kg x 5 - smooth
59kg x 8 - first 5 were straight forward - last couple were hard and as i went for rep 9 my triceps could not lock it out. So a little disappointing.
Then warmed up for some front squats
glute and hip mobility
Air Squat x 10 x 2
Front Squat - warm up
Bar x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 5
Working Set
85kg x 5 x 5 - always a struggle in the last couple of sets but all done and no reps missed. Next week 87.5kg
My hamstrings have finally stopped being sore - so deadlift time.
Warm Up
5min Assault bike
glute, hip and hamstring mobility
10 Good mornings - PVC Pipe
10 RDL with bar
Deadlift - Warm Up
70kg x 5
81kg x 5
101kg x 5
122kg x 3
Working Sets
132kg x 5
152kg x 5
172kg x 10 - so this was my 5+ set and while it was not the 12 reps i wanted it was still a solid set despite feeling like a mega grind and decent enough to get back into the swing of things
Followed this up with my body weight routine. Small victory today when I was able to hit my first stomach to wall handstand hold for about 30secs.
Warm Up
5min Assault bike
glute, hip and hamstring mobility
10 Good mornings - PVC Pipe
10 RDL with bar
Deadlift - Warm Up
70kg x 5
81kg x 5
101kg x 5
122kg x 3
Working Sets
132kg x 5
152kg x 5
172kg x 10 - so this was my 5+ set and while it was not the 12 reps i wanted it was still a solid set despite feeling like a mega grind and decent enough to get back into the swing of things
Followed this up with my body weight routine. Small victory today when I was able to hit my first stomach to wall handstand hold for about 30secs.
Can always improve for sure.
Warm Up
5min Assault bike
Crossover Symmetry
Hip Circle on and some glute activation
glute, hip and hamstring mobility
10 Air Squats x 2
Back Squats
Warm Up
Bar x 10
40kg x 5
61kg x 5
77kg x 5
92kg x 3
Working Sets
99kg x 5
115kg x 5
130lg x 11 - first 5 felt good, then at about rep 8 it really started to get hard. Focused and drove out three more reps though had a bit of a wobble on the way up for rep 11. A PB for reps at 130kg so I could not have asked for more
Cool down
2 x RomWoD (took about 45mins)
5min Assault bike
Crossover Symmetry
Hip Circle on and some glute activation
glute, hip and hamstring mobility
10 Air Squats x 2
Back Squats
Warm Up
Bar x 10
40kg x 5
61kg x 5
77kg x 5
92kg x 3
Working Sets
99kg x 5
115kg x 5
130lg x 11 - first 5 felt good, then at about rep 8 it really started to get hard. Focused and drove out three more reps though had a bit of a wobble on the way up for rep 11. A PB for reps at 130kg so I could not have asked for more
Cool down
2 x RomWoD (took about 45mins)
Was feeling a bit sore after the AMRAP set on Friday so on Saturday I did my bodyweight routine and some Romwod.
Following the meet I am really interested in ramping up my training in powerlifting. As a start I booked a 3 session clinic (one session each on squat, bench and deadlift) followed by a six program with coach Patrik Hedqvist - https://www.instagram.com/borjetheswede/
He has worked with the swedish powerlifting team and is an all round nice bloke.
Yesterday I had the first screening with Patrik. Initially he gathered some history - injuries history, likes/dislikes, 1RM, 3RM, 5RM, etc. Then we ran through some range of motion tests.
After all of this I warmed up and then we hit some squats
Back Squat
Warm Up
Bar x 10 x 2
60kg x 6 x 2
Working Sets
100kg x 3 x 3 - after each set a video review and focus on improvements
120kg x 3 x 2 - belt on - again with video review and areas to improve
140kg x 3 - with belt and video review
After these sets we had an overall review and then worked some pause squats
100kg x 3 x 3 - quick 3 count at the bottom (no belt) - with video review after
Following this we looked at some accessory work techniques - lunges with one foot in TRX, back extensions on the GHD.
The session was about 90minutes and highly informative. Turns out my squat is decent with areas to focus on around consistently ensuring each rep is quality.
Here is the summary analysis video.
Am going have tomorrow off and prep for sessions on deadlift and benchpress on Wednesday and Thursday. Exciting times ahead!
Following the meet I am really interested in ramping up my training in powerlifting. As a start I booked a 3 session clinic (one session each on squat, bench and deadlift) followed by a six program with coach Patrik Hedqvist - https://www.instagram.com/borjetheswede/
He has worked with the swedish powerlifting team and is an all round nice bloke.
Yesterday I had the first screening with Patrik. Initially he gathered some history - injuries history, likes/dislikes, 1RM, 3RM, 5RM, etc. Then we ran through some range of motion tests.
After all of this I warmed up and then we hit some squats
Back Squat
Warm Up
Bar x 10 x 2
60kg x 6 x 2
Working Sets
100kg x 3 x 3 - after each set a video review and focus on improvements
120kg x 3 x 2 - belt on - again with video review and areas to improve
140kg x 3 - with belt and video review
After these sets we had an overall review and then worked some pause squats
100kg x 3 x 3 - quick 3 count at the bottom (no belt) - with video review after
Following this we looked at some accessory work techniques - lunges with one foot in TRX, back extensions on the GHD.
The session was about 90minutes and highly informative. Turns out my squat is decent with areas to focus on around consistently ensuring each rep is quality.
Here is the summary analysis video.
Am going have tomorrow off and prep for sessions on deadlift and benchpress on Wednesday and Thursday. Exciting times ahead!
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Had my bench session clinic yesterday.
Bench Press is definitely my weakest lift and this was the one session I knew would be the hardest for me.
During the initial screening Coach Patrik identified the following items:
1. My grip was classed as medium/close
2. Reasonable posterior chain tension though very little leg drive
3. Position on chest ok
4. Unracking of the bar mainly done with shoulder movement
Grip:
So we focused on widening my grip starting with ring finger on the powerlifting knurl mark and then later in the session widening again to middle finger on the knurl. This was a really new feeling for me pressing with such a wide grip and will certainly take some getting use to
Leg Drive:
Practiced retracting my feet as far as possible with a slight external rotation in the hips (which is specific to my biomechanics) - again it felt very different though gave me tremendous tightness in hips and core while pressing
Unracking:
Coach Patrik showed me a full body technique to unrack the bar that meant I was pressing very close to the j-cups for maximum efficiency and it certainly made unracking a lot easier though this is going to take a lot of practice.
During the video assessment of each set I was working between 60 - 85kg (85kg only for a double)
His recommendation is as there is considerable technique change the first 6 weeks will be moderate at 70-85% with major focus on technique and posterior muscle firing patterns activated correctly.
It was a massively draining session despite the weights being light but wow - I learnt so much and certainly this rebuild is going to lead to much longer term success with bench press. I woke up this morning feeling super sore in lats and rhomboids.
Here is the video analysis
Bench Press is definitely my weakest lift and this was the one session I knew would be the hardest for me.
During the initial screening Coach Patrik identified the following items:
1. My grip was classed as medium/close
2. Reasonable posterior chain tension though very little leg drive
3. Position on chest ok
4. Unracking of the bar mainly done with shoulder movement
Grip:
So we focused on widening my grip starting with ring finger on the powerlifting knurl mark and then later in the session widening again to middle finger on the knurl. This was a really new feeling for me pressing with such a wide grip and will certainly take some getting use to
Leg Drive:
Practiced retracting my feet as far as possible with a slight external rotation in the hips (which is specific to my biomechanics) - again it felt very different though gave me tremendous tightness in hips and core while pressing
Unracking:
Coach Patrik showed me a full body technique to unrack the bar that meant I was pressing very close to the j-cups for maximum efficiency and it certainly made unracking a lot easier though this is going to take a lot of practice.
During the video assessment of each set I was working between 60 - 85kg (85kg only for a double)
His recommendation is as there is considerable technique change the first 6 weeks will be moderate at 70-85% with major focus on technique and posterior muscle firing patterns activated correctly.
It was a massively draining session despite the weights being light but wow - I learnt so much and certainly this rebuild is going to lead to much longer term success with bench press. I woke up this morning feeling super sore in lats and rhomboids.
Here is the video analysis
Couple of days late.. had my deadlift clinic on Wednesday.
Followed the similar format as the previous session where I did some warm up and then hit some light sets of 5 (60kg - 100kg)
After each set we had a video review. Coach Patrik identified the following items:
1. High hip start position and medium/wide stance for conventional deadlift
2. Keeps lumbar spine in a good position through the whole lift
3. Bar travels in a nice vertical path
4. Tendency to over extend lumbar spine in top position and “slack” knees also in top position.
So we worked on the following points on each set (working up to 150kg for a triple)
1. Slightly more narrow stance and externally rotate feet
2. Lower hip starting position just a tiny bit, to be able to pull with more vertical spine.
3. Try finding timing between knee and hip extension, key will be glute engagement in the top half of the lift.
After the technique session we went through some assistant work and practiced banded deadlifts at 100kg - here is the video review of that exercise
After all of this we had a wrap up and he felt initially that my squat was my strongest lift he actually made fewer adjustments to my deadlift (that surprised both of us) and he has high hopes for good progression in these lifts while I get use to the new bench technique.
Straight after this deadlift session I went for a sports massage as my hamstrings were feeling smoked as was my upper back from the previous bench session.
Took the following day off and then this morning did my bodyweight routine.
I will commence the 12 week program on Sunday! Looks like I will be squatting 3x a week and benching 3x a week - a huge increase in volume so it is going to be a big challenge. Though the first 6 weeks will be lighter as I groove my technique.
Exciting times ahead.
Followed the similar format as the previous session where I did some warm up and then hit some light sets of 5 (60kg - 100kg)
After each set we had a video review. Coach Patrik identified the following items:
1. High hip start position and medium/wide stance for conventional deadlift
2. Keeps lumbar spine in a good position through the whole lift
3. Bar travels in a nice vertical path
4. Tendency to over extend lumbar spine in top position and “slack” knees also in top position.
So we worked on the following points on each set (working up to 150kg for a triple)
1. Slightly more narrow stance and externally rotate feet
2. Lower hip starting position just a tiny bit, to be able to pull with more vertical spine.
3. Try finding timing between knee and hip extension, key will be glute engagement in the top half of the lift.
After the technique session we went through some assistant work and practiced banded deadlifts at 100kg - here is the video review of that exercise
After all of this we had a wrap up and he felt initially that my squat was my strongest lift he actually made fewer adjustments to my deadlift (that surprised both of us) and he has high hopes for good progression in these lifts while I get use to the new bench technique.
Straight after this deadlift session I went for a sports massage as my hamstrings were feeling smoked as was my upper back from the previous bench session.
Took the following day off and then this morning did my bodyweight routine.
I will commence the 12 week program on Sunday! Looks like I will be squatting 3x a week and benching 3x a week - a huge increase in volume so it is going to be a big challenge. Though the first 6 weeks will be lighter as I groove my technique.
Exciting times ahead.
Started Day 1 of a 12 week powerlifting cycle. This is going to be fun and painful.
General Warm Up
5min Assault Bike
Shoulder, hips, glutes activations
Back Squats
Warm Up
Bar x 10 x 2
60kg x 6
80kg x 3
100kg x 3
Working sets
117.5kg x 3 x 6 (paused for a quick 2 count at the bottom) - focused on exploding up as quickly as possible. RPE at 7
Bench Press
Warm Up
Bar x 20
50kg x 10
70kg x 6
Working Sets
80kg x 6 - smooth - RPE 7
85kg x 6 x 3 - felt a bit tougher in sets 5 and 6 so RPE 8
80kg x 4 x 4 - with a quick 2 ct on the chest - this felt decent RPE 7
Accessory Work
Face Pulls 12 x 5
Banded Rows 12 x 5
Banded Y - Fly - 10 x 5
It was a fun a session and the pause back squats are certainly going to make my glutes sore.
General Warm Up
5min Assault Bike
Shoulder, hips, glutes activations
Back Squats
Warm Up
Bar x 10 x 2
60kg x 6
80kg x 3
100kg x 3
Working sets
117.5kg x 3 x 6 (paused for a quick 2 count at the bottom) - focused on exploding up as quickly as possible. RPE at 7
Bench Press
Warm Up
Bar x 20
50kg x 10
70kg x 6
Working Sets
80kg x 6 - smooth - RPE 7
85kg x 6 x 3 - felt a bit tougher in sets 5 and 6 so RPE 8
80kg x 4 x 4 - with a quick 2 ct on the chest - this felt decent RPE 7
Accessory Work
Face Pulls 12 x 5
Banded Rows 12 x 5
Banded Y - Fly - 10 x 5
It was a fun a session and the pause back squats are certainly going to make my glutes sore.
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I haven't been checking your log for a while and I come back to a seriously strong man! Great work
Thanks mate! Been able to get a good block of training in and it's starting to pay off. This next cycle is going be really fun!
Day 2 Week 1
Today I was programmed for all three lifts - this is going to be fun.
Back Squats
Warm Up
Air Squats 10 x 2
Bar 10 x 2
60kg x 10
100kg x 5
Working Sets
112.5kg x 5
125kg x 6 - ok
125kg x 6 - ok
125kg x 6 - tough
125kg x 6 - headphones on and my best set of the day, good depth and explosive up on each rep
That felt like an RPE of 8/9 and I was overall happy with it.
Deadlift
RDL - bar x 10
70kg x 5
100kg x 5
120kg x 5
140kg x 5
Working Sets - Banded Deadlifts - Focus on really accelerating the bar against the bad
120kg x 4 - ok
120kg x 4 - smooth
120kg x 4 - again smooth
120kg x 4 - ok - glutes starting to feel smoked
120kg x 4 - ok good
Overall a light working set with the bands which is a new experience and an RPE of 6
Bench Press
Warm Up
Bar x 20
40kg x 10
50kg x 8
60kg x 5
70kg x 5
Working Sets
80kg x 5 - smooth
80kg x 5 - ok
80kg x 5 - ok
80kg x 5 - ok
Focused on getting use to the new technique and getting as tight as I could and was an RPE of 7
Accessory Work
4 x 10 - Hip Extensions
4 x 10 - Weighted Situps (20lb ball)
4 x 10 - Goblet Squats - 24kg Kettlebell
That was a long 2 hour session. It was good though as I was lifting with my coach and another powerlifter so plenty of encouragement and banter between sets.
Today I was programmed for all three lifts - this is going to be fun.
Back Squats
Warm Up
Air Squats 10 x 2
Bar 10 x 2
60kg x 10
100kg x 5
Working Sets
112.5kg x 5
125kg x 6 - ok
125kg x 6 - ok
125kg x 6 - tough
125kg x 6 - headphones on and my best set of the day, good depth and explosive up on each rep
That felt like an RPE of 8/9 and I was overall happy with it.
Deadlift
RDL - bar x 10
70kg x 5
100kg x 5
120kg x 5
140kg x 5
Working Sets - Banded Deadlifts - Focus on really accelerating the bar against the bad
120kg x 4 - ok
120kg x 4 - smooth
120kg x 4 - again smooth
120kg x 4 - ok - glutes starting to feel smoked
120kg x 4 - ok good
Overall a light working set with the bands which is a new experience and an RPE of 6
Bench Press
Warm Up
Bar x 20
40kg x 10
50kg x 8
60kg x 5
70kg x 5
Working Sets
80kg x 5 - smooth
80kg x 5 - ok
80kg x 5 - ok
80kg x 5 - ok
Focused on getting use to the new technique and getting as tight as I could and was an RPE of 7
Accessory Work
4 x 10 - Hip Extensions
4 x 10 - Weighted Situps (20lb ball)
4 x 10 - Goblet Squats - 24kg Kettlebell
That was a long 2 hour session. It was good though as I was lifting with my coach and another powerlifter so plenty of encouragement and banter between sets.
Yesterday I spent doing some bodyweight stuff and mobility
Today was all about the bench
Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 5
60kg x 5
70kg x 3
Working Sets
80kg x 6 - ok
80kg x 6 - ok
85kg x 4 - ok
85kg x 4 - a bit hard
85kg x 4 - same - a bit tough
85kg x 4 - smooth for the last set
Then switced to close grip (effectively my old grip width and felt super weird to be benching like this again)
70kg x 8 - smooth and fast
70kg x 8 - smooth and fast again
70kg x 8 - ok glad that was over - triceps feeling cooked
Accessory
Banded Row 5 x 12
Y-Flys - 5 x 12
Face Pulls 5 x 12
Overall a fun session.
Today was all about the bench
Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 5
60kg x 5
70kg x 3
Working Sets
80kg x 6 - ok
80kg x 6 - ok
85kg x 4 - ok
85kg x 4 - a bit hard
85kg x 4 - same - a bit tough
85kg x 4 - smooth for the last set
Then switced to close grip (effectively my old grip width and felt super weird to be benching like this again)
70kg x 8 - smooth and fast
70kg x 8 - smooth and fast again
70kg x 8 - ok glad that was over - triceps feeling cooked
Accessory
Banded Row 5 x 12
Y-Flys - 5 x 12
Face Pulls 5 x 12
Overall a fun session.
Yesterday was the last session of week 1
Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Air Squat 2 x 10
Squats
Warm Up
Bar x 10
Bar x 8
50kg x 6
80kg x 5
100kg x 3
120kg x 2
Working Sets
137.5kg 2 x 5 - heavy doubles -it was tough and I loved it
Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
100kg x 5
120kg x 5
140kg x 5
Working Sets
160kg 5x5 - this was really tough after squats, kept my focus on staying as tight as possible on every rep and it was ok
Accessory
RDL 60kg 5 x 10
Hip Extensions 4 x 10
GHD Situps 4 x 10
Goblet Squats @24kg 5 x 10
10min Assault bike cool down
Well week 1 if down and it has certainly been very different from 531 and my body is feeling the effects of all the extra volume.
Ready for Week 2
Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Air Squat 2 x 10
Squats
Warm Up
Bar x 10
Bar x 8
50kg x 6
80kg x 5
100kg x 3
120kg x 2
Working Sets
137.5kg 2 x 5 - heavy doubles -it was tough and I loved it
Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
100kg x 5
120kg x 5
140kg x 5
Working Sets
160kg 5x5 - this was really tough after squats, kept my focus on staying as tight as possible on every rep and it was ok
Accessory
RDL 60kg 5 x 10
Hip Extensions 4 x 10
GHD Situps 4 x 10
Goblet Squats @24kg 5 x 10
10min Assault bike cool down
Well week 1 if down and it has certainly been very different from 531 and my body is feeling the effects of all the extra volume.
Ready for Week 2
A public holiday in Dubai today so the gym was pretty busy this morning but also a good buzz about it.
Session 1 Week 2
Warm Up
Crossover Symmetry Activation
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10
Back Squat
Warm Up
Bar x 20
Bar x 20
60kg x 8
100kg x 5
Working Sets
120kg 6 sets x 3 reps (quick 2 count at the bottom) - I enjoyed these, pysched for each set and focused on getting out the whole with max power
Bench Press
Warm Up
Bar x 20
Bar x 10
40kg x 10
60kg x 10
70kg x 6
Working Sets
82.5kg x 6 - smooth
87.5kg 3 sets x 6 reps - good battle with each set
85kg 4 x 4 - quick 2 count on the chest for each rep, felt pretty good
I was happy with how Bench went today as it was a struggle last week
Accessory Work
Banded Row 5 x 12
Banded Pec Fly 5 x 12
Banded Incline Press 5 x 12
Banded Y Fly 5 x12
Shoulders on fire after all of that.
Session 1 Week 2
Warm Up
Crossover Symmetry Activation
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10
Back Squat
Warm Up
Bar x 20
Bar x 20
60kg x 8
100kg x 5
Working Sets
120kg 6 sets x 3 reps (quick 2 count at the bottom) - I enjoyed these, pysched for each set and focused on getting out the whole with max power
Bench Press
Warm Up
Bar x 20
Bar x 10
40kg x 10
60kg x 10
70kg x 6
Working Sets
82.5kg x 6 - smooth
87.5kg 3 sets x 6 reps - good battle with each set
85kg 4 x 4 - quick 2 count on the chest for each rep, felt pretty good
I was happy with how Bench went today as it was a struggle last week
Accessory Work
Banded Row 5 x 12
Banded Pec Fly 5 x 12
Banded Incline Press 5 x 12
Banded Y Fly 5 x12
Shoulders on fire after all of that.
Week 2 Session 2
Warm Up
Crossover Symmetry Activation
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10
Back Squat
Warm Up
Bar 2 x 10
40kg x 10
60kg x 8
100kg x 6
Working Sets
115kg x 5 - good
115kg x 5 - smooth
Belt on
132.5kg x 6 - good
132.5kg x 6 - again good
132.5kg x 6 - getting a bit harder so took a 4min rest (usually 2min breaks)
132.5kg x 6 - felt good - overall RPE 7.5
Super happy with how this went as I was not super amped to be squatting for relatively heavy sixes this morning
Deadlifts
Warm up
60kg x 10
80kg x 10
100kg x 6
120kg x 6
140kg x 6
Working Sets
125kg (with blue band) - 5 x 4 - these were good and focused on really accelerating the bar with speed. RPE 6
Bench Press
Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 8
Working Sets
72.5kg 4 x 5 - technique focused on getting my position tight and pressing with intensity. RPE 6
Accessory Work
4 x 10 Back Extension
4 x 10 GHD situps
4 x 10 Goblet Squats @24kg
4 x 10 RDL @60kg
Really good session today - though legs are feeling shot now.
Warm Up
Crossover Symmetry Activation
Dynamic Leg Swings
Hip openers
Air Squat 2 x 10
Back Squat
Warm Up
Bar 2 x 10
40kg x 10
60kg x 8
100kg x 6
Working Sets
115kg x 5 - good
115kg x 5 - smooth
Belt on
132.5kg x 6 - good
132.5kg x 6 - again good
132.5kg x 6 - getting a bit harder so took a 4min rest (usually 2min breaks)
132.5kg x 6 - felt good - overall RPE 7.5
Super happy with how this went as I was not super amped to be squatting for relatively heavy sixes this morning
Deadlifts
Warm up
60kg x 10
80kg x 10
100kg x 6
120kg x 6
140kg x 6
Working Sets
125kg (with blue band) - 5 x 4 - these were good and focused on really accelerating the bar with speed. RPE 6
Bench Press
Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 8
Working Sets
72.5kg 4 x 5 - technique focused on getting my position tight and pressing with intensity. RPE 6
Accessory Work
4 x 10 Back Extension
4 x 10 GHD situps
4 x 10 Goblet Squats @24kg
4 x 10 RDL @60kg
Really good session today - though legs are feeling shot now.
Last edited:
Bench day! Have to admit it was a little hard to focus as the gym was packed and all sorts of stuff was going on (probably because Brooke Ence was training in white booty shorts 
)
Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 5
Working Sets
83kg x 6 - ok
83kg x 6 - ok (RPE 7)
88kg x 4 - ok
88kg x 4 - ok
88kg x 4 - ok
88kg x 4 - smooth for the last set (RPE 7)
Then switched to close grip (effectively my old grip width and still felt super weird to be benching like this)
73kg x 8 - smooth and fast
73kg x 8 - ok
73kg x 8 - ok glad that was over - triceps feeling cooked (RPE 7.5)
Accessory
Banded Row 5 x 12
Banded Pec Flys - 5 x12
Banded Inclince Press 5 x 12
Banded Y-Flys - 5 x 12
)Warm Up
Crossover Symmetry Activation
Dynamic leg swings x 20
Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 5
Working Sets
83kg x 6 - ok
83kg x 6 - ok (RPE 7)
88kg x 4 - ok
88kg x 4 - ok
88kg x 4 - ok
88kg x 4 - smooth for the last set (RPE 7)
Then switched to close grip (effectively my old grip width and still felt super weird to be benching like this)
73kg x 8 - smooth and fast
73kg x 8 - ok
73kg x 8 - ok glad that was over - triceps feeling cooked (RPE 7.5)
Accessory
Banded Row 5 x 12
Banded Pec Flys - 5 x12
Banded Inclince Press 5 x 12
Banded Y-Flys - 5 x 12
Yesterday was the last session of week 2
Warm Up
Dynamic leg swings x 20
Hip Circle on - 50 wide steps, 40 sideway steps, 20 air squats
Air Squat 2 x 10
Bak Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5
120kg x 3
Working Sets
142.5kg 6 x 3 - heavy triples and the last two sets I had to really pysch myself up to hit them hard. Bar speed was good and I probably rate the overall set of six sets at an RPE of 8 (interestingly this particular weight had been a big sticking point for me last year so to be doing reps and sets with it felt great)
Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
120kg x 5
140kg x 5
Working Sets
170kg 5x5 - super tough this week to get over the adrenaline dump from Squatting to a "medium" weight for high total reps. Was a grind for the first 3 sets and then got into the swing of it for last 2 sets for an overall RPE of 7.5
Accessory
Hip Extensions 4 x 10
GHD Situps 4 x 10
Bulgarian Split Squat 3 x 10
RDL 60kg 5 x 10
20mins of Romwod to cool down with.
It was a very demanding session and I was pretty stiff for the rest of the day though feeling a lot better this morning.
Onto week 3 which loading wise is also pretty similar in terms of total tonnes of weight to lift
Warm Up
Dynamic leg swings x 20
Hip Circle on - 50 wide steps, 40 sideway steps, 20 air squats
Air Squat 2 x 10
Bak Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5
120kg x 3
Working Sets
142.5kg 6 x 3 - heavy triples and the last two sets I had to really pysch myself up to hit them hard. Bar speed was good and I probably rate the overall set of six sets at an RPE of 8 (interestingly this particular weight had been a big sticking point for me last year so to be doing reps and sets with it felt great)
Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
120kg x 5
140kg x 5
Working Sets
170kg 5x5 - super tough this week to get over the adrenaline dump from Squatting to a "medium" weight for high total reps. Was a grind for the first 3 sets and then got into the swing of it for last 2 sets for an overall RPE of 7.5
Accessory
Hip Extensions 4 x 10
GHD Situps 4 x 10
Bulgarian Split Squat 3 x 10
RDL 60kg 5 x 10
20mins of Romwod to cool down with.
It was a very demanding session and I was pretty stiff for the rest of the day though feeling a lot better this morning.
Onto week 3 which loading wise is also pretty similar in terms of total tonnes of weight to lift