JK vs BigRed
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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.
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That man deserves a Shot Bro! SHOT BRO!!
That is a really decent pull bro. 200kg is heavy as, and to hit that (twice) at your body weight is mean as. Funny how you can have an attempt that utterly fails then come back and do work!! Yeah boi!
ps is the vid on FB? you know we'll roast you for poor form ha ha, in a loving way of course!!
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I set deadlift max at 190 for the programme. Ive pulled 200 before but a long time ago and was a bit heavier. Im back down to 80kg now so pretty happy with 2.5 times
ThinK ive def gained strength over the programme and much happier with my squat in terms of quality of movement and depth.
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2.5x body weight is when you start getting into advanced level numbers as I understand things. I think it's 1.5x bench and 2x for squat to reach a similar level. Obviously there are folks doing crazier numbers than that, but that would include elite and comp lifters - plus people who pretty much live at the gym!
From what I've seen at the gym, and done personally, JK is putting up some really good numbers. I don't know many guys at my gym who are hitting 200kg+ on deads at that body weight.
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Hotel gym here in stockholm is average - 6 cardio machines and a good selection of dumbells as well as squat rack and a couple of machines but the room is super small so its very cramped. Managed a couple of workouts plus an early morning run around the city but its farken cold, snowing in fact so takes a lot to get out there to do it.
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On the topic of working out while travelling. If anyone is passing through London and looking for a session PM me and I can set you up with casual entry at good place and, should you want to change up your routine, a session with my son.
The gym has a good vibe as it is set up for pro sports use more than average office workers. Regulars include Nick Evans, Nick Easter, James Horwill, some olympic lifters, MMA fighters etc.
