1RM's

[Magpie_in_aus]

didnt work much on strict press this block. Increased 2.5kg (82.5kg) did front squat testing as well was pretty fucked got 115kg really needs work but havent worked that much either. Goals for next block.

[Magpie_in_aus]

Really shit training week this week. Did everything but was just meh from their programming. Think they are easing off a bit leading up till xmas working on a more body building program. That can fuck right off. This was first week after testing so getting the bodies back into doing a little volume but my GF and I both found it easy.

If its similar next week I will be using last programs guidelines and my own knowledge for my weaknesses for acc exercises.

Am putting the next 12 weeks into getting better at pull ups (want 10 by the end of the year) and getting better at nordic hamstring GHD curls. Suck at them but know they will benefit my squat and deadlift alot.

Got a gym at my apartment so going to go every 2/3 days to use the recumbent leg press machine to get some single leg leg press in to work on my left leg.

Weekly program will look like:
Gym 4 days a week
Basketball game 2x and pickup 1x
Golf 1-2 times per week.
Walk 13000+ steps a day.
May start jogging to the gym but hot weather may prove otherwise.

[JK]

Liked purely for golf 1-2 times per week. That will get the steps up!

[Paekakboyz]

ha ha I love that you are chasing improvements in your 1RM's while doing all that other stuff too!!

Have you noticed any cross-over improvements in your sports from your gym gains? jumping higher, smacking the ball further etc??

[Magpie_in_aus]

Haven't noticed too much in basketball (jump in general is a little higher) need to drop 10 kgs and I think I will notice it more and work it back into my program for jumping as well.

Golf im not sure. Only been back into it last few weeks. First few round were back in NZ with hired clubs so couldn't tell. Feel like im hitting my clubs a lot longer. Going to get some time at the range in some group coaching want to get some distance measures to confirm. At times when I played yesterday was scared because I was dropping an entire club (around 10m) and still went long a couple of times.

Yeah increase the 1RM's is main goal. Other two are a bit of cardio and more enjoyment factor and good to get out on the course (apart from when its hot as fuck in Brisbane)

[Magpie_in_aus]

Still chugging along. Golf couple times a week, basketball couple times a week and gym 4 times which has been a mixed bag of stuff leading up to xmas at the powerlifting gym. Havent bothered posting up sets and reps as still trying to figure the pattern myself.

[Magpie_in_aus]

Hey I havent fallen off the wagon. Still been lifting up until 23rd dec then gym was more or less shut over the xmas period (powerlifting small gym). Got back into it on the second of Jan. First two weeks are just getting some weight moving again then start our next 12 week block on the 14th. Planning to go hard (injuries pending).

Been playing golf everyday of my break and had a game of social basketball yesterday got comp starting back on next Sunday.

[Paekakboyz]

@Magpie_in_aus unless the gym is next door it's a hard time of year to keep momentum going. Even if it was I reckon I'd find an excuse

[Magpie_in_aus]

12 week block starts next week. Been just getting the body use to some higher volume.

Last week got 2x8 @90 2x8 @100 for bench. This week was 4x10 @90 which felt good. Gonna try for 4x8 @100 today.

Good to get some squats under the belt with no flare ups of anything. only 4x10 @100 but good progress to getting back to full strength or at least training properly for upcoming program.

Got some deadlifts tomorrow. This week has been a bit more than last but not hell for leather which will start next week.

Getting on the creatine buzz for the 12 weeks as well see if that makes any difference!

[Magpie_in_aus]

Did deadlifts on Saturday last of the getting us ready before program started. Was pretty killer. 4x10 @140kg

Started program today:
Bench 4x12 @80kg
Assisted pullsup 3x10 (was meant to be four but ran out of time)
Incline DB Row 4x10 @20kg (25-30kg probably more reasonable weight but didn't have time and arms gassed after pullsups kind of super setted)
Incline DB Bench 4x10 @30kg
3x10 sitsup

[Magpie_in_aus]

4x12 @100kg squats (was meant to be 107kg but easing back in from injury....although was fucking hard first thing this morning), 4x8 RDL's, 4x10 bicep curls @20kg, 3x10 pallof press with green band

[Magpie_in_aus]

Today is scheduled rest day today but we are going to the big bash tomorrow so did thursdays today. Monday/Thursday are both chest days atm in this program. Body is feeling strong and no soreness from Mondays session. Dont know if its the creatine or just lucky but was high volume on monday.

4x10 @90kg bench
Incline rows 4x10 20kg (will do 25kg next week if its in there)
Curls 4x8 @20kg
Banded tricep extensions 4x10
Flappy birds with 2kg weights in each hand. 3x20
pullovers 4x10

[Paekakboyz]

Flappy birds :face_with_tears_of_joy: pretty sure I know exactly what you mean.

Good to hear the work earlier in the week didn't trigger doms. Always pretty cool when you notice your body can handle more weight/volume and you get that strong buzz!

[Magpie_in_aus]

Yeah bro the gym owner just calls them that flappy birds and flappy angels. Bit differnt to fapping guy.

Yeah feeling strong with the bench which is good have been pretty weak in there the last year (started with a 105kg 1RM). Want to get somewhere in the 135+ (at 125kg 1rm atm) range at the end of this program.

Squats coming back from injury so if I can get around my 177.5 PB or ideally 180 would be happy. Deadlift would like that up from 215 to 225-230kg.

Probably going to get a nutritionist to optimize eating for powerlifting so get it all tied in.

Ideally try and do a novice powerlifting comp for the experience mid year after this 12 week block and one more. Currently im a bit weak for my weight to compete. So need to get a bit lights 110kg to sub 100kg and a bit stronger.

[Magpie_in_aus]

2x12 wide grip deads @100kg
2x12 normal DL @130
3laps of single arm db farmers carry 35kg
3laps single arm overhead walk 17kg
4x8 strict press 55kg

[Magpie_in_aus]

Yesterday: 4x10 Pause bench @90kg
Pendlay Rows 4x10 @40 or 50kg
Close grip (shoulder width) bench 4x8 @80kg
Palov Press 3x10
Single arm row 3x10 @35kg

Today:
1x8 Tempo squat @105
4x10 Squats @110kg
3x10 lunges
GHD hpyer extensions 3x10
SIngle leg DL with Kettle bell 3x10 @20kg

[Magpie_in_aus]

Bench 4x8 @95kg
Tricep pulls downs 4x10
Pullovers 4x5
Reverse Curls 4x10
Bicep Curls 4x8

Not too bad a session.

Got Deads today

[Magpie_in_aus]

shit haven't been around for a few weeks.

Went away for 9 days got one of four gym session in due to being all over hte place.

When we got back it was a scheduled deload week (last week) So I caught up by doing the prior weeks which was heavy.

Heavy weeks was
Bench: 5 x 8 Paused @95kg
Chins 4x8
Incline DB Row 4x8
Situps 3x12
Facepulls 3x12

Squats: 1x8 tempo @60% so 106.5 then
4x8 squats @125
RDL's 4x8
Add holds 3 x 30sec
GHD sit up holds 3x30sec

Chest session 2:
4x6 @95
Chins 4x8
Flappy birds 3x30
Dips 4x10
Hammer curls 4x10

DL:2x8 @60% paused
DL 3x8 @70%
strict press 4x6 @72.5%
Bulg S/S 3x8
Farmers carry 3 rounds each arm

Didnt do the D/L one above as had a pretty sore back from all the sitting and driving/flying the week before I did the deload DL session which was

DL1x5 @75% 160 1x5 @175
strict press 3x6
lateral raises 3x10
sit ups 3x10

Also did the first chest session while I was away so got one of the deload sessions in too.

Pause bench 1x8 @100 1x5 @108
Pendlay Row:3x6 @60
Close Grip Bench:3x6 @ 70kg
Single arm DB Row3x6
pallof press 3x10

back into normal training now week 4/12
chest yesterday 4x6 paused bench @104
1x2 @114kg Paused (went up pretty easy particularly after the first 4 sets.
chins meant to be 4x6 but I did with no band. Got 1x 6 1x5 1x 4 1x3 haha
Tricep Pushdowns 3x10
Banded facepulls 3x12
Curls 3x10

Got legs today:
4x6 @136
1*2@150
RDL 4x8 @110
hyperext GHD 3x10
lateral raises 3x10

[Magpie_in_aus]

Legs went surprisingly well the other day. Only did the squats as it was 500% humidity in the gym and hot as fuck but was the main workout aspect anyway.

Rest of the week was
2nd chest session:
5x5 @100kg
Floor press 3x10 @35kg i think
Couple other exercises

Friday: DL's 4x6 @160
1x2 @172
Curls
Goblet squats
and something else.

Also played 18 this morning and got two games of comp b ball (one tonight).

Program is now less volume more load.

Misses wants me to run with her once a week as she wants to do another half marathon.

The more I power lift the shitter running sounds.

[Magpie_in_aus]

chest today 1x2 @120kg (previous1RM was 125 and this felt easy ish)
108 4x5
French press 3x10
Curls 3x10
reservse flys
Seal pulls 4x10

Today
Squats 1x2 @156kg
4x5 @142
Front Raises 3x10 10kg
Was meant to do some kettle bell swings and light RDLs but was short on time but meh.

Rest/basketball day tomorrow