JK vs BigRed
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Week 2 underway with a legs day as usual 5mins on the bike and then a rollout to warm up.<br />
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Squats 5/3/1 (working sets only) 3 x 90, 3 x 100, 5 x 110kg<br />
Accessory work<br />
Leg press - 10 x 200kg, 12 x 240, 12 x 240, 12x240 (been along time since I'd done leg press)<br />
Leg extensions - 3 dropsets of 10x60kg, 10 x 54kg.<br />
Standing calf raises - 3 sets of 20reps x 150kg<br />
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Abs class - circuit of 1min each of swiss ball crunches, plank and bicycles. 3 times through. Hurt good.<br />
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Weighed in a 79.3kg so about the same as last week. -
DB press 531 - 3 x 30kg per side, 3x32.5, 4x35 (struggle - hoped for 5+)<br />
Acessory work<br />
DB incline press - 10x20kg, 10x25, 10x25<br />
Machine files - 10x48kg, 10x54, 10x54, 10x60<br />
Seated row - 10x60kg, 10x66, 10x66, 10x66<br />
Weighted dips (+20kg) - 10reps,10, 10, 8<br />
Face pulls - 3 sets of 12x32kg (bonus exercise - felt like needed to do another pull and wasn't keen on arms as that's tomorrow) -
My goal of getting more sleep this year isn't going well. Too much on work and home. Another training session this morning on less than 5 hours sleep. Hard to grow with rest like that!<br />
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Luckily today was cardio and had a detonate to get me through. <br />
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30mins cardio on cross trainer and then some half assed biceps work.<br />
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Chins - 3 sets of 10<br />
Ez bar curls - 4 sets of 8 at 37kg<br />
Seated incline DB curls - 3 sets of 12 at 15kg<br />
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Long day ahead<br /> -
6 hours sleep last night, maybe slightly more. So actually felt pretty sweet this morning.<br />
Warmup was 5mins on bike then 2 sets of 10 for BB thrusters and BB rows.<br />
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Deads 531 - 3x120kg, 3x135, 3x150 (working sets only)<br />
All went up very easy so did a few heavier singles at 160, 170, 175 and 180 which was pretty slow but still solid. PT watched all and even unloaded for me. Sweet<br />
Acessory work<br />
Front squats - 10 x 50kg, 8 x 60, 8x60, 6x70<br />
Hyper extensions - 12reps, 12, 10 (+15kg), 10 (+15kg)<br />
Upright cable rows - 12x32kg, 12x38, 12x44, 10x44 -
Final day of week 2 (cycle 2) today and annoyingly it was yet another workout powered by a lack of sleep. Warmup was a 1000m row and then a couple of sets of WG chins and OHP with just the 20kg barbell.<br />
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OHP 531 - 3 x 40kg, 3 x 42.kg, 4 x 47.5kg (still struggling with these).<br />
Accessory work<br />
Arnie press - 4 sets of 10 @ 17.5kg per side supersetted with sets of 12 shrugs at 70kg per side.<br />
Lat pull downs - 10 reps of 48kg, 54, 60, 60<br />
Skull crushers - 4 sets of 10 at 30kg<br />
Cable curls - 4 sets of 12 at 44 (2 sets) and then 50kg (2 sets) with first 2 supersetted with tricep pushdowns (20reps) and the last two with tricep kickbacks (15reps).<br />
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Week 3 next week again so heavies. Wooo! -
OHP can be tough, but you know it's too heavy if you are arching your back hardout! locking out through glutes and core helps but if it's a really challenging weight that back arch always seems to come into play. <br />
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Bring on the heavy tin yo!! -
Gahhhhh live update for ya as have a masters monday corporatye golf tournament later today. Knees giving me grief tho so currently on the spin bike with very light resistance.<br />
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Did a good wamrup on bike then foam roller and then 5 sets of 5 squats working up to 531 weights.<br />
Squats 531 - 5x95kg, 3 x 105, 2x115 (had a couple more but didn't want to push it before golf)<br />
Acessory work<br />
More squats - 70kg x 10, 10, 8 and stopped due top pain in knee. Nasty click when I do a bend from the knee or kick. Grrrrrr!<br />
Hyper extensions - 4 sets of 12<br />
Standing calf raises - kept these light 3 sets of 20x130kg.<br />
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And now spinning it out. Will spend most the morning sitting on my ass watching final round of the masters before mid day tee off (great conditions huh!). Hopefully it doesn't cease up.<br /> -
Knee was good yesterday for golf. Had great day too. My putting was a bit woeful but wow did I hit some good drives and some deadly chipping too.<br />
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Anyway back in the gym this morning for avg effort<br />
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DB press 531 - 5 x30kg, 3x32.5kg, 1 x 37.5kg. Really wanted more than this but just felt weaked. Tried again and couldn't get even 1. Did 3 more of 35kg.<br />
Accessoryy work<br />
3 sets of incline DB press 10x25kg superset with sets of 12 DB flies (income) at 12.5kg<br />
Seated row - 10x60kg, 66, 66, 66<br />
Dips - 10 x +20kg, 10x +22kg, 7x +24kg, 6x +24kg, 20 reps no extra weight<br />
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Nice work on the golf mate - my putting is awful (played 3-4 nine hole rounds and one 18 hole round) but I love driving and when you hit a sweet iron it's magic. <br />
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We were cranking out the dumbbell press on Sunday, sore as chest today. The pain that keeps on giving!<br />
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Are you still on a heavy cycle or moving back to volume? -
Bit of Cardio and bonus biceps today as they don'treally get hit very hard on any of the 531 days. Triceps do more so but they get extra attention on fridays so not really a focus of today.<br />
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30mins on the cross trainer<br />
3 sets 10 of chins,<br />
3 sets of 8 EZ bar curls (40kg) supersettled with OH tricep extenions<br />
3 sets of 15 incline DB curls (15kg)<br /> -
Thursday = deadlifts day.....and not much else!<br />
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[url=http://www.iforce.co.nz/View.aspx?i=nas1gx4n.54c.jpg][img]http://iforce.co.nz/i/nas1gx4n.54c.jpg[/img][/url]<br />
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Started with 1000m row and wanted to do deads first but some prat had set up a circuit that made poor use of the deadlift area so had to rejig things around abit.<br />
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Front squats - 10x bar, 10x bar, 5 x 60kg, 5 x 60kg, 5 x 60kg. Kept things light as knee was giving me a bit of jip.<br />
Hyper extensions - 2 sets of 12 and then deadlift area finally became free wooot!<br />
Deads - 5 x 70kg, 5 x 110kg and then my 5/3/1 sets of 5 x 130kg, 3 x 145kg, 1 x 160kg. Easy. The 160kg just flew up.<br />
Extra deads - couple more heavy singles - 1 x 170, 1 x 180kg both which felt pretty good. Then 2 sets of 10 x 110kg to finished. -
Had a pretty big night with some of the lads in the street. Hit up a local curry house and then of to another local low quality establishment. Did well to leave there without a random old slapper in tow.<br />
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Made this mornings workout a bit rough but got through it.<br />
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OH press 5/3/1 - 5 x 40kg, 3 x 45kg, 3 x 50kg<br />
Accessory work<br />
Seated OH press - 10 x 15kg per side, 10 x 20kg, 10 x 22.5kg, 10 x 22.5kg<br />
Wide grip pullups - 7, 7, 8, 7 (struggled big time)<br />
CG bench press - 10 x 50kg, 10 x 55kg, 10x55kg, 10 x 55kg<br />
Skull crushers - 10 x 27kg, 10 x 32kg , 10 x 32kg, 10x32kg<br />
Cable curlls - 3 sets of 12 x 38kg supersetted with 20 reps of tricep pushdowns at 50kg. -
Seeing that photo makes me miss the old deads a bit. Haven't done any this year, focusing far more on chins/pull ups etc for the back. I found that last year by focusing heaps on the deads the aforementioned exercises shot up so hopefully the pulling power is still there and I can crack over 2 hundie again.
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Legs session early this arvo as I kicked off cycle 3 of 531. Good 10mins on the bike before getting in to it with some light squats at just the bar and then 60kg to warmup.<br />
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Squats - 531 5x90kg, 5 x 100, 5x110. All felt pretty good. Did another set of 8x90 to finish.<br />
Acessory work<br />
Front squats - 8 x 60kg, 10x60, 10x60, 8x70<br />
Leg extension (one leg at a time) - 10x60kg, 10x66, 10x72 drop set to 10x60<br />
Hamstring curls - 12x42, 12x48kg, 10x48 dropset to 10x36kg<br />
Standing calf raises - 20x96kg, 15 x 140, 15x155, 15x155<br />
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Was a pretty good session. Knee felt good.<br /> -
Bugger....coming down with a cold. Probably shouldn't have trained this morning. Was pretty flat and feeling worse for it now.<br />
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DB press (531) - 5 x 27.5kg, 5 x 30, 9 x 32.5kg - decided to repeat last cycle on DB press as only just made the single rep of 37.5kg last week and annoying can only go up 2.5kg per side which is a pretty big jump each time. BB has a real advatange here as can do 1.25kg each side of 2.5kg increase overall. Anyway...got 9 on top set this week which is better than 8 previous cycle.<br />
Accessory work<br />
More DB press 10 x 27.5kg, 10 x 27.5, 10 x 27.5kg supersetted with 12 reps of DB flies 12.5kg each side<br />
1 arm DB rows -10 x 27.5kg each side, 10 x 30kg per side, 10 x 32.5kg per side x 2<br />
Weighted dips - sets of 8, 7, 7 with 24kg added and then 1 set of 20reps with no added weight.<br />
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Weighed in a 79.2kg -
Still feeling a bit patu so another day of taking things easy<br />
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500m row for warmup and then 3 sets of 10 front squats with just the 20kg bar. Lots of stretching as calves and hammies are pretty tight still from Sunday<br />
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Deadlifts 5/3/1 - 5 x 120kg, 5 x 140kg, 5 x 160kg (working sets only). Did 1 x 170kg and 1 x 180kg and then 10x110kg to finish.<br />
Accessory work<br />
Widegrip pullups - 3 sets of 10<br />
Hyper extensions - 3 sets of 12<br />
EZ bar curl - 10 x 27kg, 8 x 37, 8x37, 8 x 37 dropset to 8 more of 27kg. -
Good work on those deads bro, 180kg = over twice your bodyweight! Not bad when you aren't feeling 100%
