JK vs BigRed
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<p>Day 2 of week 1 and as you will see, its much like day 1</p>
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<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x100kg, 10x110</p>
<p>Straight leg deads - 20x50kg</p>
<p>Machine row - 5x125(pounds), 5x135, 5x135</p>
<p>Pullups - +10kg x 8, 7 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x87.5kg, 5x87.5, 5x87.5, 5x87.5, 5x87.5</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Workout went pretty well except tweaked my back a wee bit right at the start when I was setting up for the high pulls. Dude before me had finished squatting @ 50kg and as the weights were what I needed I said to leave it racked. Went to drop it down to knee height and was a bit loose in doing so as thought the locks were on (as saw on right hand side) but left side wasnt and the weight almost slid off. Had to save it to avoid disaster and yeah did something to the back. Not too bad, but noticeable. Ughh. Serves me right for not checking both sides of the weights.</p> -
<p>yeah I hate it when you do stuff like that - you are all ready to rock and miss the 30kg on one side and 20kg on the other!! Can really do yourself some mischief when you aren't paying attention.</p>
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<p>Hope it settles down soon bro. Good to see you finished your sets :whistle:</p> -
<p>Did pretty much the same as tuesday today.</p>
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<p>25mins on the bike</p>
<p>20mins mobility work and stretching</p>
<p>10mins abs - decline weighted crunches, hanging leg raises with and without twists etc</p>
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<p>Amazing how loose you feel when you walk out of the gym after a session like that compared to after a workout.</p> -
<p>yep, and just as satisfying I reckon. Mainly because it's hard work and you know it'll pay off with better lifts etc.</p>
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<p>Day 3 week 1 and much the same as the other two days but had to chuck in extra arms work as friday</p>
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<p>Warmup was 1000m row and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.</p>
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<p>BB clean and double press - 5x45kg, 5x45, 5x45</p>
<p>Squats - 10x100kg, 10x110, 10x120, 10x125, 130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78</p>
<p>Pullups - 15 reps (aim is 12 reps in 1 set but thought was 15 so squeezed out 15)</p>
<p>CG bench - 8x70, 8x70, 8x70</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
<p>Rope hammer curls - 5 sets of 10 @ 32kg superset with 12 dips each set.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="570380" data-time="1460058573">
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<p>Day 3 week 1 and much the same as the other two days but had to chuck in extra arms work as friday</p>
<p> </p>
<p>Warmup was 1000m row and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.</p>
<p> </p>
<p>BB clean and double press - 5x45kg, 5x45, 5x45</p>
<p>Squats - 10x100kg, 10x110, 10x120, 10x125, 130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78</p>
<p><strong>Pullups - 15 reps (aim is 12 reps in 1 set but thought was 15 so squeezed out 15)</strong></p>
<p>CG bench - 8x70, 8x70, 8x70</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
<p>Rope hammer curls - 5 sets of 10 @ 32kg superset with 12 dips each set.</p>
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<p>Excellent work brudda !</p>
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<p><span style="font-size:8px;">even if it is easy for skinny guys like you</span></p> -
Week 2 day 1<br><br><br>
Warmup was 5mins ride then 1000m row and vibration machine for 1min. In no rush today so did some mobility work and roll out too.<br><br>
BB clean and double press - 5x45, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x50kg<br>
Seated row - 5x78kg then 4 sets of 5 x81<br>
Pullups - plus 10kg for 7, 8, 7, 7 reps (aim is 25 reps total today but felt silly just doing 3)<br>
BB bench - 5x90, 5x90, 5x90<br>
EZ bar curls - 5x42kg, 5x42, 5x42<br>
Farmers walk - 1 lap of the gym with 40kg per side<br><br>
Anther 5mins ride and rollout to finish.<br><br>
Golf tournament today so can't be too tight -
<p>Day 2 Week 2</p>
<p>Better warmup today for the high pulls. Did a 1km row then vibration machine. Some light calf raises and light deads too as read these were a couple of good exercises before trying to get all explosive with the high pull.</p>
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<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x110kg, 10x130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Machine row - 5x135(pounds), 5x140, 5x145</p>
<p>Pullups - +15kg x 6, 5, 4 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x90kg, 5x90, 4x90 (stuffed this up today - was supposed to do 5 sets at slightly lighter weight)</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Really enjoying this programme. Although the exercises all look to be pretty repetitive, the variations in sets etc keeps things interest which each day having a different focus.</p> -
<p>Day 3 week 2<br><br><br>
Warmup was 3 mins ride and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.<br><br>
BB clean and double press - 5x45kg, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x125, 10x130, 10x135<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x78kg, 5x78<br>
Pullups - 12 reps<br>
CG bench - 8x70kg, 8x75, 8x75<br>
Farmers walk - 1 lap of the gym with 40kg per side<br>
Rope hammer curls - 5 sets of 10 @ 34kg superset with tricep push downs 12x68kg</p> -
<p>Week 3 Day 1</p>
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<p>Warmup was 5mins ride then vibration machine for 1min.</p>
<p>BB clean and double press - 5x45, 5x45, 5x45 (wanted to up the weights here but struggle street today, in fact all session, often the case after a day of golf)<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x78kg then 4 sets of 5 x84<br>
Pullups - plus 10kg for 9, 7, 9 (aim is 25 reps total today)<br>
BB bench - 5x90, 5x90, 5x90<br>
EZ bar curls - 5x47kg, 5x47, 5x47<br>
Farmers walk - 1 lap of the gym with 40kg per side. Made the lap longer than normal with an extra loop at one end.</p>
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<p>Going to do week 4 of this and then have a week of my usual PHAT style training including some testing of heavier squats. Then 3 more weeks of this before a 3 week minicut before I head to thailand for a few weeks work.</p> -
<p>20mins on the bike today at heavy resistance and a good clip.</p>
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<p>Then mobility work - followed a workout off youtube that was based a lot around quads, hip flexors, groin, thoracic spine.</p>
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<p>About 15mins of abs work, a rolloutout and 2 mins vibration machine to finish.</p>
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<p>Left the gym feeling great</p> -
<p>Omar Isuf has been doing some primo videos on mobility lately. </p>
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<p><a data-ipb='nomediaparse' href='
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<p>Link that vid you used bro, always keen to check out new stuff</p> -
<p>I've done these ones so far and then used stuff from them where I see fit</p>
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<p>Trying to find the other two. They arent in my youtube list as I think I viewed them direct embedded to an article on testosterone nation website</p> -
<p>Day 2 Week 3</p>
<p> </p>
<p>Warmup was a 1km row then vibration machine. Some light calf raises, light deads and decline crunches.</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x120kg, 10x135</p>
<p>Straight leg deads - 20x60kg</p>
<p>Machine row - 5x140(pounds), 5x145, 5x150</p>
<p>Pullups - +15kg x 5, 5, 5 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x90kg, 5x90, 5x90, 4x90, 4x90 (bit disappointed but prob didnt have long enough rest time)</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Pretty good session. Noticed yesterday than top abs are back and ones below noticeable as well. Prob not eating enough as weight has dropped slightly too.</p> -
<p>Hold on... Abs are meant to be individual muscles rather than one slightly curved area!!? what black magic are you talking JK!!!</p>
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<p>one day, one day!</p> -
<p>20mins on the bike again today then some mobility work mainly focusing on hips and shoulders using rubber band stretches. The 20mins on the bike just flies by as I search through youtube vids looking at new stuff to do</p>
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<p>Tried a few of the shoulder ones from the vids linked below. Hips stuff was from Omars and Bretts ones previously linked</p>
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<p>I found by the end of it I could do a proper front rack (using a clean grip as opposed to cross arms) with very little discomfort. Still a bit tight but way better. That what is was. Could never really get to this prosition before. Triceps could still come up a bit higher still so will do some more of Kelly Starretts stuff in future workouts</p>
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<p>(not sure why this one shows as a link and not a direct vid)</p>
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<p>Also did some abs work - 3 sets hanging leg raises, 3 sets hanging leg raises with side twist. 2mins vibration machine to finish.</p> -
<p>that shoulder and back stuff is magic aye. I'm a big fan of using the bar (in the rack) to compress my traps and also to hit my lats - seems to get that extra bit of mobility that stretching and even rolling out doesn't quite achieve. Fro me at least.</p>
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<p>Chur for sharing these, will watch them tonight.</p>
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<p>You should look to give overhead a hoon JK, reckon they'd be right up your alley with that mix of technique and strength. Just don't go lifting heavier than me aye!</p>
