JK vs BigRed
-
<p>PT reckons you don't want to do too much work on your hammies and hips before deads. Keeping some tension where the bulk of the power comes from. But for any squat variation it's hit everything and especially the hips.</p>
<p> </p>
<p>But rolling out before/after makes a huge difference imo. Has definitely helped my mobility and it takes a pretty brutal workout now to get heavy DOMS. Can drop into a much lower drop and stay more vertical after rolling out and stretching. </p> -
<p>Dam forgot my squat shoes this morning so had to squat in trainers which wasnt ideal. Feels sooo different!</p>
<p> </p>
<p>Started off with 20mins on the bike and then a rollout.</p>
<p>Squats - couple of sets of 10-15 reps with just the bar then 10 sets of 10 reps @90kg. Felt pretty good apart from decreased stability as result of the shoes.</p>
<p>Reverse hypers - 12, 15, 15, 15, 15 reps.</p>
<p> </p>
<p>Abs</p>
<p>- 4 sets of circuit of decline crunches, decline twists and weighted side bends (12 reps each @ 15kg)</p>
<p>- 3 sets of rollouts superset with hanging leg raises (15reps each)</p>
<p> </p>
<p>And between the abs sets did some foam rolling to look after the legs post squats.</p> -
<p>yeah the shoes compress aye. Bare feet is better than trainers I reckon. Even if you don't have that added height in the heel.</p>
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<p>Chest and arms this morning for that friday pump</p>
<p> </p>
<p>Started with pressups and stretching as usual.</p>
<p>Incline DB flies -15x15kg/side, 12x17.5</p>
<p>Incline DB pres - 12x25kg/side, 12x27, 12x30, 12x30, 10x30, 10x30</p>
<p>DB pullovers - 15x17.5kg, 15x17.5</p>
<p>Machine flies - 15x60kg, 12x66 dropset 12x48</p>
<p>Weighted closegrip chins - +10kg x 12, +15kg x 8, 7, 7 reps</p>
<p>Close grip bench - 12x50kg, 10x60, 10x60, 10x60</p>
<p>Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5</p>
<p>Single arm cable pushdowns - 12x20kg, 12x26, 12x26</p>
<p>EZ bar 21st- 22.5kg, 27kg, 29.5kg, 29.5</p>
<p>Dips - 20, 15, 15 reps (superset with 21s)</p> -
<p>Monday - upper body dumbell special</p>
<p> </p>
<p>Good weekend. No training, average eating, quality boozing. Good to have a blow out every once in a while.</p>
<p> </p>
<p>DB Bench - 12x22.5kg/side, 12x27, 10x32.5, 8x35, 8x35, 7x35<br>
DB rows - 12x25kg per side, 10x30, 8x35, 10x35, 10x35<br>
Dips - 12 unweighrted then +30kg x 10, 8, 8 reps then 12 more unweighted<br>
Widegrip pullups - 10, 10, 10, 10 reps<br>
DB overhead press - 12x20/side, 10x25, 7x25 (dunno what happened here), 12x20<br>
Incline DB curls - 12x15kg, 10x17.5, 12x17.5, 10x17.5<br>
Tricep cable pushdowns - 10x74kg, 10x74, 10x74 dropset 12x50</p> -
<p>Legs this morning and a petty good session</p>
<p> </p>
<p>Warmup was 10mins ride, light leg extensions and a rollout</p>
<p> </p>
<p>Squats - lots x bar, 10x60kg, 10x90, 6x110, 8x110, 8x110, 6x110 dropset 8x90</p>
<p>Straight leg deads - 12x50kg, 12x70, 10x80, 10x80</p>
<p>Leg press - 15x160kg, 12x200, 12x240, 12x240, 12x240</p>
<p>Seated hamstring curls - 12x78kg, 12x78, 15x78</p>
<p>Seated calf press - 20x200, 15x300, 10x350, 10x350, 10x350</p>
<p>Standing calf press - 20x130, 20x130, 20x130, 20x130</p>
<p> </p>
<p>Then some abs work and more foam rolling to finish</p> -
<p>Back and shoulders today. Prob my least fav day of the week, at least the back part of it anyway</p>
<p> </p>
<p>Warmup was just a short ride to free the legs up from yesterday</p>
<p> </p>
<p>KB swings superset with KB rows - 20reps @ 18kg of each, then 15x22kg of each</p>
<p>Lat pulldowns - 20x48kg, 12x60, 8x66, 8x66</p>
<p>Machine rows (1 arm) - 20x50, 12x70, 8x90, 8x90</p>
<p>Close grip pull downs - 20x54, 15x60, 15x60</p>
<p>Seated rows - 1 dropset of 10x72kg --> 10x60 --> 10x48 --> 12x36</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@3kg)</p>
<p>Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 8kg)</p>
<p>Seated DB press (4 sets of 12 @ 22.5kg) superset with upright rows KB shrugs (4 sets of 12 @ 44kg)</p> -
<p>Pretty intense session this morning.</p>
<p> </p>
<p>Started with an easy 20mins on the cross trainer then a small circuit which I ended up doing a few more times than planned and it really got me in the end.</p>
<p> </p>
<p>Medicine ball squats - 20 reps @9kg</p>
<p>Reverse hypers - 20 reps</p>
<p>Pressups - 20 reps</p>
<p>Lunges - 20 reps</p>
<p>Standing calf raise - 20reps @ 130kg</p>
<p>30 seconds rest</p>
<p> </p>
<p>Did 8 rounds all up. First 3 pretty easy then pretty much hell</p>
<p> </p>
<p>Some abs work to finish</p>
<p>Hanging leg raises - 4 sets of 15</p>
<p>Ab roller - 12 reps superset with 1 min plank X 3</p> -
<p>Pretty much the same as below except replace 'Curry night with the lads' with 'Dinner with a client at Meekong Baby'</p>
<p> </p>
<blockquote class="ipsBlockquote" data-author="JK" data-cid="511443" data-time="1440707460">
<div>
<p>Curry night last night with the lads so was at sub optimal performance this morning. Struggled a bit.</p>
<p> </p>
<p>Warmup was pressups and rubber band pulls.</p>
<p> </p>
<p>Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 20kg x25</p>
<p>Incline DB flies - 12x12.5kg, 12x15, 12x17.5</p>
<p>Flat bench DB press - 10x32.5kg/side, 8x32.5, 12x27.5, 12x27.5</p>
<p>Seated DB (iso) curls - 4 sets of 8 @ 15kg</p>
<p>Preacher curls (iso) - 4 sets of 6 @ 27kg</p>
<p>Reverse cable curls - 3 sets of 12 @ 30kg</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg</p>
<p>Skullcrushers (iso hold) - 4 sets of 8 @ 27kg</p>
<p>CG pushups to failure (12, 13, 12 reps)</p>
</div>
</blockquote>
<p> </p>
<p>Only difference was I did 3 machine flies rather than DB and also did some DB pullovers.</p>
<p> </p>
<p>After last nights dinner, my Friday refeed wont be quite as heavy. Prob just some sushi and extra fruits in the arvo.</p> -
<p>Upper Body</p>
<p> </p>
<p>DB Incline Bench - 12x25kg/side, 12x30, 10x32.5, 8x35, 8x35</p>
<p>T-bar rows - 10x45kg, 10x55, 10x65, 8x70, 10x65</p>
<p>Dips - 12 unweighted, +30kg x 10, 10 reps</p>
<p>Widegrip pullups - 12, 10, 10 reps</p>
<p>BB overhead press - 12x35kg, 12x45, 10x50, 10x50</p>
<p>EZ bar curls - 8x37kg, 8x37, 8x37 dropset 10x27</p>
<p>OH cable extensions - 15x38kg, 10x44, 12x44, 12x44</p>
<p> </p>
<p>Good weekend. Eating was OK considering had a big work function. No real exercise though.</p> -
<p>Legs this morning.</p>
<p> </p>
<p>Usual warmup on the bike and light leg extensions but saved the foam rolling until near the end of my deads, following Paekaks PT's advice to keep tight for deads.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 8x100, 6x 130, 5x150, 5x150, 5x150</p>
<p>Front squats - 10xbar, 10x50kg, 6x70, 6x70, 6x70, 12x50</p>
<p>Seated calf press - 20x200, 12x300, 10x360, 10x360, 10x360 then dropset 10x360 --> 10x260 --> 10x200 --> 10x140 --> 10x80</p>
<p>Leg extensions - 10x60kg/side, 10x60, 10x60 dropset 10x48</p>
<p>Lying leg curls - 12x36kg, 15x36, 15x36</p>
<p> </p>
<p>Finished off with some abs work and a roll out.</p> -
<p>Good numbers bro, notice any difference with tighter hips and hammys?</p>
<p> </p>
<p>Are you repping paused deads rather than touch and go?</p> -
<p>Back and shoulders today and high reps</p>
<p> </p>
<p>Started with 1000m row - leisurely 2min/500m pace</p>
<p> </p>
<p>BB clean and press - 10 x 40kg, 5x50kg, 5x50kg, 5x50. Superset each with BB rows of the same reps and weight.</p>
<p>Close grip pull downs - 25x48kg, 15x60, 10x66, 10x66</p>
<p>Upright rows - 25x32kg, 15x38, 10x44, 10x44</p>
<p>1 arm machine rows - 20x50/side, 12x70, 8x90, then 12x110 both arms</p>
<p>Seated DB press - 25x12.5kg/side, 15x15, 10x17.5, 10x17.5</p>
<p>Hyperextensions - 20, 15 reps</p>
<p>Straight arm pulldowns - 25x32kg, 15x38kg, 10x44, 10x47</p>
<p>Cable side and front raises - 15x5kg for each, 15x5</p>
