JK vs BigRed
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@Paekakboyz said in JK vs 2017 - building BigRed:
ha ha then they learn how 'funny' the nut shots are and it's game on for young and old!!
Are you supporting Canterbury now MN5?
Yeah that becomes a problem when they grow to about testicle height. It's absolutely hilarious watching dad keel over with such little effort required. Little bastards.
I gradually developed a kind of early warning system or 6th sense but I always had to be on my guard.
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bet the hammies were pinging after that. How are you finding the heavier deads? good bar speed or were they grinders?
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Primo! always good when the weights behave - I found timing between sets was the hardest part when it gets heavy. So keen to lift but knowing you might need up to 5-10min in between to make sure you can give it 100% ha ha the ol preworkout doesn't help with the waiting part!
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Week 15 Day 4
BB bench - 1 sets of 4 @ 80kg, 4 sets of 4 @ 82.5
Wide grip pull-ups - 12 reps, then +10kg for 2 sets of 10
Overhead BB press - 3 sets of 5 @ 52.5kg
DB side raises - 1 set of 15x10kg, 2 sets of 12 x 12.5kg
Wall angels - 3 sets
Plus arms of course. Pushdown and overhead DB extensions for triceps and biceps smashed with incline DB curls and a few sets of 21s. Oh a couple sets of dips too -
Week 16 Day 1
A bit average today. Woke with a headache and dehydrated from yesterday - not enough water, too many beers. Really struggled this morning.
Warmup was good. 5mins ride, mobility work and rolling. Some body weight squats and some high rep leg press.
Squats - 5x60kg, 3x90, 2x100, 1x120, 1x130, 2 x130, 2x130, 1x135, 1x135. 2x135 (was supposed to do 5 sets of 2 @ 135 but just couldnt get confidence to hit the depth)
Pause squats - 5 sets of 3 @ 90
Lying leg curls - 20x36kg, 15x43, 12x50, 12x57
Lunge - 1 set of 10 @ 15kg per side, 2 sets of 10 @ 17.5kg per side
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15 -
Beers on a Sunday? You alcoholic
Isn't there research (possibly bs) that training with a hangover can be counterproductive or something? Anyway, respect for going through with it. That's commitment.
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No training yesterday but a couple of hours bush walking with the family. Pretty decent.
Week 16 Day 2 this morning
BB bench - 5 sets of 2 at 87.5kg
Seated row - 3 sets of 10x77kg
Tricep overhead DB extensions - 12x25kg, 12x27.5, 10x30
EZ bar curls - 3 sets of 12x35kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Week 16 Day 3
Deadlifts - 3 sets of 2 @ 170kg ( plus warmup sets at 70, 110, 140, 160)
Deficit deadlifts - 3 sets of 3 @ 140
Hack squats - 3 x12 @ 110kg
Straight leg deads - 3x12 @ 70kg
Banded walls squats - 3 x 30 seconds
Good mornings - 2 sets of 12 @ bar, 2 sets of 12 @ 40kg -
Week 16 Day 4
BB bench - 1 sets of 4 @ 80kg, 5 sets of 4 @ 82.5
Lat pulldowns - 20x41kg, 15x57, 12x73, 10x77
Overhead BB press - 3 sets of 5 @ 52.5kg,
DB side raisers - 2 sets of 12 @ 12.5kg perside, 1 set of 15x10
EZ preacher curls - 10 narrow / 10 wide @ 25kg X 3 sets
Rope pushdowns - 15x50kg superset with 12 bench dips x 3 sets
DB hammer curls - 12x15kg/side x 3 sets
Dips - 2 sets of 15So programme done. Will test some 1 RMs next week then 2 weeks off as travelling (will be hotel workouts but they hardly count)
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Tried for squats today but pretty average to be honest.
Warmup - 10mins ride then about 10mins mobility work and some light leg extensions
Squats - 5x50kg, 5x80, 1x100, 1x120, 1x130, 1x135, 1x140 (not deep enough), 1x140, 5x100
Abs - 3 sets hanging leg raises, 1 dropset of machine crunchs - approx 70 reps.
Ride - 10minsTomorrow will jsut do cadio and abs
Weds - bench and cardio
Thurs - cardio
Friday - deadlift and arms
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Yeah using squat shows
Usually after my ride I roll out out. Do so glute thrusters and random other stuff I dont know the name of (just got off line and will try dig it the links) but mainly aimed at opening the hips up. Then I do some rubber band squats and rubbed band walks before getting under the bar.
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Are you doing anything for your ankles? It helps out a lot with mobility at the bottom of the squat. It wasn't until last year that I twigged on to how much your ankles can restrict depth and cause issues for hips.
There are two really good ones imo, both of them have you sitting back on your feet, one with toes down (this one really hurts to begin with) and the other with feet flat under you (so you sit on your heels). Twice through and hold for 30-60 sec is plenty to begin with.
The last thing I do is get a heavy DB or KB (30kg+) and use that to sit into as deep a squat as possible. Then you can use it as a counter balance and move around in the bottom of the squat etc.
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Did bench 1RM test this morning.
Started off 10mins on cross trainer and then some stretching etc
Bench - lots of bar, 5x60, 3x70, 1x80, 1x90, 1x95, 1x100, 1x102.5kg (just managed to re rack so called it there)Rest of workout was
- bb rows
- seated DB press (managed a couple of sets of 10x27.5kg/side with ease)
- upright bb rows
- DB flies
Finished with another 10mins cross trainer
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Last workout today before overseas for 2 weeks and deadlifts 1rm test.
Warmup was some abs work and kettle bell swings plus glute raises.
Deadlifts - 5x70kg, 3x120, 1x160, 1x180, 1x190 (easy), FAIL x 200 (didnt even get off ground), 1x200 (a grind but got it), 1x200 (again as Bobby wanted to film it but felt much harder 2nd time. Pretty horrific actually but pulled thru)
Rest of workout was 3 sets of pullups (about 7-8 reps each) and some arms work - machine curls and tricep extensions, ez bar 21s and dips.
