1RM's
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Squats this morning
1x5 @108kg 1 and a quarter squats all the way down then up to 1/4 squat then back down.3x9 @120kg
3x10 palov press
3x8 single leg deadlifts
3x8 front foot elevated split squats.@Magpie_in_aus slow and painful - awesome!!
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Pretty easy session last night.
4x5 @60% flat footed/flat back bench so like 85kg. Was really easy should have gone up but just trust the process.
3x10 curls 20kg
Pendlay rows 3x8 @60kg
Pulls overs went lighter as they flared me up last time 3x8 @17.5kg
Closed grip Push ups ended for max. Ended up getting 3x20 -
Deadlifts pretty easy.
2x9@130
2x9@144
4x7 strict press 60kg
A few other smaller things too -
Easy Bench session. Might up my predicted 1rm again
1x3 paused at 95kg
4x8 @100kg
Reverse flys standing bent over 4x8 12.5kg
Dips 4x8
Pavlov press 3x10
Bent over rows 4x8 35kg.Probably gonna start having some creatine for the rest of the program.
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1x5 @108kg 1 and a quarter squats all the way down then up to 1/4 squat then back down.
4x8 @125kg
3x10 curls 20kgs
3x8 front foot elevated split squats.
3x10 hips/knees at 90 lying on the ground feet on the wall engage hamstrings raise arms to the roof while bracing core.I owe 3x8 offset Deadlifts @42%
Last night did some inital running training with my girlfriend who is trying more higher intensity shorter distance stuff for the halfs she occassionally does.
Warm up 20 air sqauts run 20m 20 weight forward 2 footed hops run 20m then 20 ass kicks standing on one leg with hip slightly lifting.
4x30second running on grass at 192 steps per minute 1 minute rest aim is to run at compfortable pace not a sprint.
Followed by 2 minutes straight at 182 steps per minute 2 minutes breakGo through that twice then
10x50m in barefeet at comfortable cadence we did 182 with walking back your break.
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Easy chest session
4x5 @86kg with feet up
Max feet elevated pressups on bars 1x18 2x15
Curls 3x10@20kg
French press 3x8 17.5kgdb
Pulls ups 3x5 1x7
Flappy angels 3x10 1kg plates -
Chest today
5x7 paused at @71% i think which was 100kg
4x8 seal rows 25kg
5x5 pullsups free weight
4x8 dips
3x12 sits ups
3x12 facepulls -
Chest today
5x7 paused at @71% i think which was 100kg
4x8 seal rows 25kg
5x5 pullsups free weight
4x8 dips
3x12 sits ups
3x12 facepulls@Magpie_in_aus oooh paused bench at 100kg would be tasty!! that's a decent number of reps each set too.
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@Magpie_in_aus oooh paused bench at 100kg would be tasty!! that's a decent number of reps each set too.
@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.
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@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.
@Magpie_in_aus said in 1RM's:
@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.
@Magpie_in_aus said in 1RM's:
@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.
Yeah speaking more from a bodyweight perspective these days ( but at about 100kg that's a fair amount of bodyweight ) splitting sets/timing and shocking the body can defintely get the DOMS flaring.......
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@Magpie_in_aus said in 1RM's:
@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.
@Magpie_in_aus said in 1RM's:
@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.
Yeah speaking more from a bodyweight perspective these days ( but at about 100kg that's a fair amount of bodyweight ) splitting sets/timing and shocking the body can defintely get the DOMS flaring.......
@MN5
Yeah 100% agree. We do 2 chest sessions a week to give us 4 sessions total a week (others are deads and squats at different ends of the week).The second session on a thursday is generally a lot lighter with either max pressups or some other DB bench work to go with the main sets. I have been basically supersetting them with some other exercise and pumping them out otherwise it is all a bit easy. I know I could up the weight but try to stick to the program as much as I can otherwise you have a week when you are just smashed.
This is week 7 of 16 (usually we do 12). its a 3 week heavy one week lower volume (not load). So basically a working deload week. Its been good.
First 3 weeks where lots of pauses, slow lowers and then some sets of 10's. Deload week then has been sets of 9's/8's and this week is sets of 7's all with weight slowly going up.
Deload next week then 6/5/4's deload then 3/2/1 rest then test.
Bodys actually feeling pretty good going into this deload week. Thinking the next 3 weeks im going to do a saturday leg session to do 2x squat sessions a week as its my weakest lift and I don't have basketball this month on the weekend so can afford to.
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Sucker for punishment today.
Said to the misses I will do some running training with her while we have 5 weeks off Sunday Basketball. its all short distrance stuff building a base with new running style so have done a couple of sessions so far so good.
Today:
Legs: 5x7 @130kg squats
kettle bell single leg RDL's 20kg 4x8
Bulgarian Split squat 3x8
Was meant to do nordic eccentrics 3x5 but have too much on today would be even more wreck.Then we went and did running training
4x30 seconds at 196 steps a minute (on grass) 1 min rest between each set so basically just walking back
1x2 minutes at 184 steps a minute
2 minute rest
Repeat aboveThen in barefeet on grass
10x100m with 30 seconds rest at 184 steps a minute.Got basketball in a couple of hours time. Will likely be shit both in skill and fitness.
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Sucker for punishment today.
Said to the misses I will do some running training with her while we have 5 weeks off Sunday Basketball. its all short distrance stuff building a base with new running style so have done a couple of sessions so far so good.
Today:
Legs: 5x7 @130kg squats
kettle bell single leg RDL's 20kg 4x8
Bulgarian Split squat 3x8
Was meant to do nordic eccentrics 3x5 but have too much on today would be even more wreck.Then we went and did running training
4x30 seconds at 196 steps a minute (on grass) 1 min rest between each set so basically just walking back
1x2 minutes at 184 steps a minute
2 minute rest
Repeat aboveThen in barefeet on grass
10x100m with 30 seconds rest at 184 steps a minute.Got basketball in a couple of hours time. Will likely be shit both in skill and fitness.
@Magpie_in_aus just go easy on your Achilles!!
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@Paekakboyz achilles is still in tack.
Yesterdays session was pretty easy was in and out trying to rush home for the cricket which wasnt on anyway.
4x6 Incline DB press 40kg db
4x6 unsupported single arm row 40kg
Banded tricep pulldowns 3x12
Ab roller 3x10
Curls 3x10 20kg -
5x7 deadlifts at 153kg
Some prone and side bridges.
Strict DB press 25kg 4x6
And something else I can't even remember that obviously wasn't that hard. -
Deload week!
2x5 controlled bench @105
4x8 pullups (4x5 for me at be)
3x8 penalty rows @50kg
3x12 flappy angels 1.5kg weight
3x12 palov press -
Deload week!
2x5 squats @130kg
4x8 single leg deadlifts with 20kg kb
Bulgarian split squats 3x8
Nordics 3x5
Cuff band work 3x10 -
Also went and shot some hoops this afternoon for an hour an a half. Very chill
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Also went and shot some hoops this afternoon for an hour an a half. Very chill
@Magpie_in_aus nice to change it up. A deceptive amount of leg work there :thumbs_up:
Did you dunk over anyone?
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@Magpie_in_aus nice to change it up. A deceptive amount of leg work there :thumbs_up:
Did you dunk over anyone?
@Paekakboyz haha na being unathletic and overweight really hampers that.
