JK vs BigRed
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New programme underway - 14 weeks with first 2 weeks being a hypertrophy phase followed by 4 weeks of technique focus and then 2 x 4 week strength blocks. I got it from a powerlifting mate of mine who had it done for him by PTC in Gold Coast who have a great rep as strength and conditioning specialists.
Bloody thing is a PDF and doesnt appear to copy well so a bit difficult for me to track in my own book. I've had to convert all his weights to mine using basic % of max lifts. All seems pretty light for now but will get harder for sure. Actually only the squat, deads and bench are prescribed weights. Accessory work weights aren't detailed, just reps and sets with only limit being that you shouldnt be failing any reps.
Plan for each week is Lower Mon and Thurs, Upper Tues and Fri with weds being a rest day so probably light cardio, mobility etc.
Today's workout
Squat - 5 sets of 10 @ 70kg
Lying hamstring curls - 3 sets of 10 @ 43kg, 46, 46
Leg press - 5 sets of 10 @ 90kg (these leg presses at my new gym way feel heavier than any other i've used)
Lunges - 3 sets of 10 @ 15kg/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 12 -
Day 2 and a fairly easy day as I'm still doing main lift at 45% max.
BB bench - 5 sets of 10 at 50kg
BB row - 3 sets of 12 at 50kg
Seated tricep extension - 3 sets of 12 at 27.5kg
Incline DB curls - 3 sets of 12 at 15kg/side
DB side lateral raises - 3 sets of 12 at 7.5kg/side (seated)
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10 -
No doubt you've got that mint form locked in bro. Can still be really satisfying lifting well below your usual range and making each rep tumeke. You'll be frothing by the time the weight gets challenging too!
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Day 3
Deficit deadlifts (from 6cm rise) - 5 sets of 10 @ 80kg
Front squat - 3 sets of 10 @ 50kg (spent a lot of time stretching to get hands right setup)
Lying HS curls - 3 sets of 10 @ 46, 50, 50kg
Leg extensions - 3 sets of 10 @ 50, 57, 57kg
St leg deads - 3 sets of 10 @ 70kg
Machine crunches - 3 sets of 10, 15, 20 superset with banded squats
Good mornings - 4 sets of 10 with just the bar. -
Day 4 and first week done and dusted.
Close grip BB bench - 4 sets of 12 @ 50kg (was supposed to be slightly less but meh)
Lat pulldowns - 3 sets of 12 @ 63kg
BB overhead press - 4 sets of 12 @ 35kg
Skullcrushers - 3 sets of 12 @ 30kg
EZ bar curls - 3 sets of 10 @ 35kg
Wall angels - 4 sets of 12 (so tight I did these on the floor holding 3kg DBs to keep both elbows and hands down..ouch!)
KB overhead press - 4 sets of 12 @ 10kg (gotta do these with KB upside down much like weights carry)Hopefully make an outdoor high intensity session tomorrow morning.
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Went to the outdoor session sat morning but fark it wasnt on so ended up just going for a decent walk with the kids on their bikes.
Sunday golf so no training, just blistering drives down the fairway and a gentle walk from tee to green.
Today day 1 of week 2 - same as last week really but more weight to squat over more reps less sets
Squat - 4 sets of 12 @ 80kg
Lying hamstring curls - 3 sets of 10 @ 43kg, 50,50
Leg press - 4 sets of 15 @ 90kg
Lunges - 3 sets of 10 @ 15kg/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/sideHitting good depth on squats. Real happy with how these are coming along.
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Legs and glutes actually pretty sore from yesterday. Had a good roll out last night. Helped a lot.
Week 2 Day 2
BB bench - 5 sets of 12 at 55kg
DB row - 3 sets of 12 at 32.5kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 15kg/side
DB side lateral raises - 3 sets of 12 at 7.5kg/side (seated)
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10 -
Cardio and mobility day today which felt like was needed.
Cardio - 30mins spin bike at good pace. Plenty of sweat
Mobility - lots of foam roller and stretching. Focus on legs and glutes as pretty tender from monday still and need to squat again tomorrow. Also worked on opening up shoulders. Lots of rubber band work and more wall angels, or should I say floor angels using weights to keep arms flat to ground.
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Day 3 of Week 2 and another good session. Heaps of focus.
Deficit deadlifts (from 6cm rise) - 5 sets of 8 @ 90kg
Front squat - 2 sets of 10 @ 55kg, 1 set at 50kg
Lying HS curls - 3 sets of 10 @ 50kg
Leg extensions - 3 sets of 10 @ 57kg
St leg deads - 3 sets of 10 @ 70kg
Machine crunches - 3 sets of 10, 15, 20 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 10kg on it. -
Day 4 week 2
Close grip BB bench - 4 sets of 15 @ 50kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 12 @ 37.5kg
OH DB extensions - 3 sets of 12 @ 27.5kg
Preacher curls - 3 sets of 12 @ 29.5kg
Wall angels - 4 sets of 12
KB overhead press - 4 sets of 12 @ 10kgPretty good week. Enjoying the programme but still very early stages. Another two weeks hypertrophy focus before getting in to the strength stuff.
Eats have been pretty good. Extra calories in diet means I can be a bit looser and enjoy a few of those treats on offer. Still probably not quite hitting carb or calorie targets.
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Hit the outdoor session this morning
Pretty brutal when you haven't done anything like that for a while. Workout included a Tabata component which had 28 sets of 20seconds off and 10 seconds on. A lot struggled! It was finished off with a two minute ladder starting at 10 air jacks/star jumps in to 10 press ups and work ya way down to one of each. Proudly I was the only one who finished and did so with almost 10seconds to spare
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Pretty physical weekend with a 1 hour surf / boogie board session on both sat arvo and sunday morning. Sure takes it out of ya
Week 3 kicked off today. Hardest day yet
Squat - 4 sets of 12 @ 85kg
Lying hamstring curls - 3 sets of 10 @ 50k
Leg press - 5 sets of 15 @ 90kg
Lunges - 3 sets of 10 @ 15kg/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/sideSquats still going good as. Getting good depth on these and ensuring I focus and brace properly each and every rep. Makes a massive difference. Forgot to belt today. Didnt realise until I had finished. Hmmm
Upping the calories as feeling farken skinny at the moment. Wife said looking shredded and dont need to get bigger but its not her Im doing it for!
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Week 3 Day 2
BB bench - 5 sets of 12 at 60kg
Seated row - 3 sets of 12 at 73kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 2 sets of 12 at 15kg/side, 1 of 12 at 17.5kg
Cable side lateral raises - 3 sets of 12 at 14kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10Right shoulder clicking when doing the internal rotations. Need to look in to it. Not sore but annoying and obviously not right.
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Week 3 Day 3 - really feeling things starting to ramp up. Deadlift volume today!
Deficit deadlifts (from 6cm rise) - 4 sets of 12 @ 100kg (so up today in weights and reps!)
Front squat - 3 sets of 12 @ 55kg
Glute ham raises - did these using lat pulldown machine as brace. So hard. Supposed to do 3 x 10, think did 3x6-8reps
Leg extensions - 2 sets of 10 @ 57kg, 1 set of 10 @ 63kg
Lying HS curls - 2 sets of 10 @ 50kg, 1 set of 10 @ 57kg
Machine crunches - 3 sets of 20 15, 10 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 10kg on it -
Day 4 week 3
Bit delayed in arriving at the gym this morning and spilt my pre in the car all over myself. Shook it up and lid not only wasnt on properly, it wasnt even on! Far from ideal. Once sorted and at gym workout was good as.
Close grip BB bench - 4 sets of 15 @ 55kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 12 @ 37.5kg
Skull crushers - 3 sets of 12 @ 30kg
EZ bar curls - 3 sets of 12 @ 30kg (superset with above to save time)
Wall angels - 4 sets of 12 (still tight as fark)
KB overhead press - 2 sets of 12 @ 10kg, 2sets of 8 at 12kg tried to up the weights but struggled a bit. Need to hit 10 reppers herePretty good week. Starting to up the calories a bit more and put on some weight. Told wife was upping stuff (ie more dinner please) and she said not to get bigger and looked great right now (and she never says this like this). Tough shit love
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Cheat meals!! An extra shake or two should see you right
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High intensity outdoor session this morning. 30mins right up on the limiter. Never really gets easier. You can just do more in the team and still same deadness.
One of the workouts was an 8 min track which was split in to 4 x 2min. First two min was 5 squat jumps 10 alernating press ups 15 surfer 180 things as many times thru as ya can. Next two mins was similar but jumping jacks, burpees and lunges. Then did it all again. Killer
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No exercise yesterday just beers and horsies with hooroo
Week 4 underway and first mini peak week from what I can tell
Squat - 4 sets of 12 @ 90kg
Lying hamstring curls - 3 sets of 10 @ 53kg
Leg press - 4 sets of 20 @ 90kg
Lunges - 3 sets of 10 @ 17.5/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/sidePretty good session to get primed up for a day at the cricket
