JK vs BigRed
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[b]Week 5 Day 1[/b]<br />
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Week 5 has begun and felt well rested after the weekend.<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 60kg (too lazy for 57.5kg), 5 x 72.5kg, 5 x 85kg, 5 x 100kg (again too lazy to load 97.5kg), 5 x 110kg<br />
Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5g, 5 x 60kg, 5 x 67.5kg, 5 x 75kg<br />
BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg<br />
Hyperextensions - 3 sets with 10kg weight added. -
how you findning the new programme? You been doing it for a while now?
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Really good mate. Its forcing me to track my lifts better than I have ever before and also forces progression so I'm keeping challenged.<br />
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Gonna keep at it for at least another 5 or 6 weeks and see how far I go before I start failing lifts.<br />
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Day 2 Week 5<br />
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Bugger had another late night with work etc. Still got through so all good.<br />
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Warmup = 500m row<br />
Squats - 10 x bar, 5 x 60kg (as usual too lazy to muck about with 57.5kg), 5 x 72.5kg, 5 x 85kg, 5 x 85kg<br />
OH press - 5 x 30kg, 5 x 32.5kg, 5 x 35kg, 5 x 37.5kg<br />
Deadlifts - 5 x 87.5kg, 5 x 105kg, 5 x 120kg, 5 x 137.5kg (new PB - was actually supposed to only lift 5 x 135kg but I read the wrong days weights on my schedule and wondered why I struggled....but got there!)<br />
Pullups - 3 sets of body weight - 12, 10 and 8 reps. Felt pretty buggered from the extra deads so found these extra tough today. -
[b]Week 5 Day 3 = heavy day[/b]<br />
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Great workout this morning. Love Friday sessions as I know I have to work hard just to get it all done in time but also to lift heavier than previous.<br />
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Warmup - 5mins on the bike<br />
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Squats - 10 x bar, 5 x 60kg (suppose to be 57.5 but lazy), 5 x 72.5kg, 5 x 85kg, 5 x 97.5kg, 3 x 112.5kg (felt ok), 8 x 85kg<br />
Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5kg, 5 x 60kg, 5 x 70kg, 3 x 77.5kg (PB...yes weak I know!), 8 x 62.5kg<br />
BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 3 x 57.5kg (PB), 8 x 50kg<br />
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Tricep extensions - 3 sets of 10<br />
DB curls - 2 sets of 8 heavys supersetted with tricep dips (12 reps each)<br />
EZ bar curls - 3 sets of 10 supersetted with more tricep dips (12 reps of each)<br />
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Felt like I could dip forever today. Went really well. -
my right shoulder makes a funny noise when I try to do those Turkish get-ups!! So I dont do them...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' />
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[b]Week 6 Day 1[/b]<br />
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Crap workout.......had an ear infection, well thought I had shaken it but came back real bad last night after going for a swim in the arvo. Struggled bigtime today so will be repeating a few lifts as a result.<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 60kg, 5 x 72.5kg, 5 x 87.5kg, 5 x 100kg, 5 x 112.5kg (struggled with top set. Not happy with form - wasnt deep enough or overly steady so will repeat)<br />
Benchpress - 10 x bar, 5 x 47.5kg, 5 x 55kg, 5 x 62.5kg, 5 x 70kg, 4 x 77.5kg (fail....will repeat)<br />
BB Row - 5x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg, 5 x 57.5kg<br />
Hyperextensions - 2 sets with 10kg weight added.<br />
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Not too phased by the failed lift. I'm in week 6 now so gotta expect that it may take me longer than 1 week to acheive a lift and move forward. Will do 3 reps again on top sets this Friday without upping the weight with aim of nailing 5 good reps this time next week. -
[b]Day 2 Week 6[/b]<br />
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The old body is feeling a bit worse for wear at the moment. Arms and elbows a wee bit sore. BB Row technique may not be ideal so need to revisit. Anyway...<br />
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Warmup = 500m row<br />
Squats - 10 x bar, 5 x 60kg, 5 x 75kg, 5 x 87.5kg, 5 x 87.5kg<br />
OH press - 5 x 32.5kg, 5 x 35kg, 5 x 37.5kg, 5 x 40kg<br />
Deadlifts - 5 x 87.5kg, 5 x 105kg, 5 x 120kg, 5 x 137.5kg (repeat of last week where i skipped a weeks weights by accdident - felt much better today)<br />
Pullups - 3 sets of body weight - 12, 10 and 10 reps. -
The pain continues....<br />
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My BB rows technique must be well off and its giving me real pain in the top of my forearm/elbow area. Not cool. Decided to do these first day and after 2 sets I knew it wasn't right so ceased the rows. Gonna have to talk to PT and get it sorted.<br />
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Anyway, supposed to be day 3 of my week so up the weights day but decided to do a bit more volume instead<br />
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Squats - 10 x bar, 5 x 60kg, 5 x 80kg, 5 x 100kg, 5 x 100kg, 3 x 112.5kg (felt good), 5 x 100kg, 10 x 60kg<br />
Bench press - 10 x bar, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 75kg, 10 x 60kg<br />
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Heavy DB curls - 3 sets - 6 reps supersetted with Tricep extensions - 3 sets - 10 reps<br />
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EZ Bar curls - 4 sets of10 reps supersetted with dips also 10reps -
Been thinking abit this weekend whilst I was painting the bathroom and also shoveling 1.5 cubic metres of sand in to the kids sandpit which is way too big for requirements but hey we build em big on the shore. But anyway....<br />
<br />- Might drop the BB rows and go back to seated cable and see how that goes. Feel like I have been getting good thickness out of the BB rows but my forearm is killing me.<br />
- Gonna tweak the program to something more similar to Rippetoes strarting strength. I am feeling I need to do this as I am currently not getting the intensity I require with just ramping to one to set like I have been over the last 6 weeks apart from on the deadlifts and also the challenge of fridays which is by far my most enjoyable day. So tomorrow am planning something similar to the following for the core part of my workout:<br />
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Squats - 10 x bar, 5 x 60kg, 5 x 80kg, 5 x 105kg, 5 x 105kg, 5 x 105kg<br />
Bench - 10 x bar, 5 x 40kg, 5 x 60kg, 5 x 75kg, 5 x 75kg, 5 x 75kg<br />
Seated row - as per above but unsure of weights as yet.<br />
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Weds will be similar approach but will cover off squats (maybe at a lessor volume/weight), deadlifts (only 4sets ramping to one top set as per current workout), and overhead press (with 3 top sets as per above)<br />
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Friday will repeat Monday but will up all weights by 2.5kg (squats up by 5kg) and maybe sets of only 3 on the 3 top sets.<br />
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No changes planned for supplementary exercises.<br />
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Maybe I just think way too much! Let's see how this goes!
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40mins on the spin bike this morning and then abs.<br />
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Need to try lose a bit of fat around the waist / lower belly area. Seems the hardest fat to shift (other than my fat neck which just isnt going anywhere).<br />
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Tomorrows routine will be similar to what I did yesterday but will be lessor weight squats (but more volume) and include OH press and deadlifts rather than benchpress and rows. Looking forward to it. Also won me some lifting straps which will assist on those heavier deadlifts. -
Pretty good workout this morning<br />
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Squats - 10 x bar, 10 x 60kg, 10 x 80kg, 10 x 90kg, 15 x 60kg<br />
OH press - 10 x bar, 5 x 35kg, 5 x 40kg, 5 x 40kg, 5 x 40kg<br />
Deadlifts - 10 x 70kg, 5 x 100kg, 5 x 130kg, 8 x 130kg, 5 x 130kg, 10 x 100kg - tried out my new straps for the 130kg sets and wow so much better. Dont need to focus too much of the dam grip - just do the lift and hands feel all good so much easier for a few more reps.<br />
Pullups - 3sets of 10, 10 and 8.<br />
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And weighed in too as I hadnt for a week or so and 80.8kg.....seems to hang around there alot! Must eat more!
