JK vs BigRed
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Waitangi Day but that don't stop us. Kicked off the technique phase of the programme today with a crack of dawn legs sessions
Week 5 day 1
Squats - 6 sets of 8 at 85kg (total lifted 4,080kg)
Deficit deads - 3 sets of 5 at 100kg
Leg press - 4 sets of 10 at 110kg
Lying hamstring raises - 3 sets of 10 at 57kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15Good session. Squat form is feeling A1. Awesome depth and breathing / bracing of core with belt on. Just feels right and could go heaps heavier but won't as trusting the process
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Week 5 Day 2 and to be honest not that different to the last block for upper. Or so it feels so far!
BB bench - 5 sets of 10 at 60kg (total lifted 3,000kg - gonna track this as interesting to see the progressive overload)
BB row - 3 sets of 12 at 60kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10 -
Will have a look at that guys content JK. We should get Kirwan to change 'cardio' to something else like we do with fluffybunny he he
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yep for sure but what haha
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hmmm the devils work maybe!
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@Paekakboyz said in JK vs 2017 - building BigRed:
hmmm the devils work maybe!
Yes!!!! ""of the devils work" Where is @Kirwan when ya need him??
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@JK said in JK vs 2017 - building BigRed:
@Paekakboyz said in JK vs 2017 - building BigRed:
hmmm the devils work maybe!
Yes!!!! ""of the devils work" Where is @Kirwan when ya need him??
You have to say my name three times...
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@Kirwan said in JK vs 2017 - building BigRed:
@JK said in JK vs 2017 - building BigRed:
@Paekakboyz said in JK vs 2017 - building BigRed:
hmmm the devils work maybe!
Yes!!!! ""of the devils work" Where is @Kirwan when ya need him??
You have to say my name three times...
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Week 5 Day 3
Deadlifts - 6 sets of 8 @ 105kg (total 5,040kg)
Hack squats - 3 sets of 10 @ 90kg
Lunges - 3 sets of 10 @ 17.5kg per side
Straight leg deadlifts - 3 sets of 10 @ 60kg
Machine crunches superset with banded wall squats - 3 sets of 10 / 30sec hold
Good mornings - 4 sets of 10 @ 40kgSo was supposed to do squats using the safety squat bar but we dont have one so could have done front squats but decided on hack squats for a bit of a change. Hands feel in a similar position so don't get the same pressure on the shoulders like normal squats.
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Week 5 Day 4 - great session. Mainly due to it being a friday so a bit of extra arms work plus couple of real hotties in there this morning including Kerry Lee off shortland street
My workout
Close grip bench - 5 sets of 10 @ 50kg (feels light but gotta trust the program --> expect the results)
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 10 @ 42.5kg
Tricep pushdowns - 3 sets of 20/15/12 @ 50, 59, 68kg each superset with preacher curls - 25, 30, 35kg same rep range
Tricep overhead DB extensions - 3 sets of 12 @ 27.5kg
Rope cable curls - 3 sets of 12 @ 32kg
KB overhead press - 3 sets of 10 @ 12kg
Wall angels (well still floor angels) - 4 sets -
Week 6 Day 1
Squats - 6 sets of 8 at 90kg (total lifted 4,320kg vs 4,080kg last week)
Deficit deads - 3 sets of 5 at 105kg
Leg press - 4 sets of 10 at 110kg
Lying hamstring raises - 3 sets of 10 at 57kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15Really like this day but feels rushed. Squats take a bit of time once had a decent warmup, couple lighter sets then 6 working sets with at lest 90 seconds break. Rest of the sessions flies by and I'm never late to work. Will prob need longer rests once move in to the heavier weights.
Weight up over 1kg last week. Prob a bit fast but heaps of crap in there, every day had something like cake, brownie, cupcake, sometimes multiple amounts. Guess may as well make the most of the extra calories I'm allowed!
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Week 6 Day 2
BB bench - 6 sets of 8 at 65kg (total lifted 3,120kg vs 3,000kg last week - still seems light....gotta trust the process)
Seated row - 3 sets of 12 at 73kg
Tricep pushdown (straight bar) - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - didnt do for some reason. Maybe forgot. Will do tonight at home. -
Week 6 Day 3
Deadlifts - 6 sets of 8 @ 115kg (total 5,520 vs 5,040kg last week)
Hack squats - 3 sets of 10 @ 100kg
Lunges - 3 sets of 10 @ 17.5kg per side
Straight leg deadlifts - 3 sets of 10 @ 70kg
Roman chair abs things with banded wall squats - 3 sets of 10 / 30sec hold
Good mornings - 4 sets of 10 @ 40kgSo deadlifts....was supposed to do 110kg for deads but didnt see the previous person before me had a 20kg plate on one side and a 25kg on the other. Felt a bit off in warmup with what I thought was 70kg (was 65kg) but thought my alignment was just out and I re-adjusted. All fine. Then loaded up and smashed out my working sets which still felt a bit funny but again adjustment alignment and grip width and ok. Then realised when unloading lol Ah well!
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Always blow on the pie, always check the weights!
It can be easy to do aye - sometimes you are going fark this feels heavier than expected, only to find out it is heavier than expected!
My old training bro was a shocker with mismatched weights. Did a set one time of 160 or 170 on the bench with 10kg extra on one side. He just powered through and laughed about it at the end. I'd have taken the safety first approach lol
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Week 6 Day 4 - Fridays are awesome. Even when wet!
Close grip bench - 5 sets of 8 @ 60kg
Lat pulldowns - 3 sets of 12 @ 73kg
BB overhead press - 2 sets of 10 @ 45kg 2 sets of 10 @ 42.5
Skullcrushers - 3 sets of 12 @ 30kg
EZ bar curls - 3 sets of 12 @ 30kg
KB overhead press - 3 sets of 10 @ 12kg
Wall angels - 4 setsFinisher (not part of programme) but added for bonus friday pump was 3 sets of Machine curls (15reps) with first 2 sets superset with machine tricep extensions (15 reps) and last set was superset with 25 dips.
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No outdoor session saturday as too wet. Nothing sunday either other than 3 hours of cricket with the local gang of kids from our street. Got sunburnt...doh!
Week 7 Day 1 0 again a bit rushed. The squats just take time as multiple sets and a breather needed between each. Plus need more working sets now as the weights get heavier.
Squats - 7 sets of 6 at 97.5kg (total lifted 4,095kg vs prior weeks 4,320kg, 4,080kg)
Deficit deads - 3 sets of 5 at 115kg
Leg press - 4 sets of 12 at 110kg
Lying hamstring raises - 3 sets of 10 at 59kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15 -
Lots of squats! That is a big leg day session cuz
