JK vs BigRed

JK

20mins on the bike then mobility work for 25mins focusing on ankles, hips, shoulders using the small hard ball and also the big stick. Highly technical stuff around here.
 
15mins abs work to finish

JK

Day 2 Week 4
 
Warmup was a 1km row then vibration machine. Some light deads and decline crunches to prep for lifts
 
BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x55
Squats - 10x120kg, 10x135 Plus two extra sets of 10x80kg paused
Straight leg deads - 20x60kg
Machine row - 5x140(pounds), 5x150, 5x150
Pullups - +15kg x 6, 5, 5 reps
BB bench - 5x90kg, 5x90, 5x90, 5x90, 5x90
EZ bar curls - 10x37kg, 10x37, 10x37
Farmers walk - 2 laps of the gym with 40kg per side
 
Pretty much same as last week really. Cant add weight every session!

JK

Funny thing is that I've not been overly sore from my workouts over the last few weeks and not too sure why. 
Usually I get pretty major DOMS from squats but only really notice it walking up stairs. I think this high straight leg deads help a lot. They are labelled as the "tonic" in the programme. 
I'm definitely growing tho, noticing some major changes in shape of quads

Paekakboyz

Probably have gotten used to the depth and volume you've been cranking for the last wee while. Pause squats are a good'un if you are looking for some DOMs. You train at a good clip and that can be another factor with DOMs imo. 
Can always fall back on 10*10 squats at 100kg if you are really keen to feel some next (5 days!) pain :whistle:

JK

Yeah next week is gonna be a change up week
 
Prob due Heavy Upper, Heavy Lower (incl heavy low rep squats), Back and shoulders, Legs (high rep - maybe 10x10 or some 20 rep squats), Chest and arms.

Then 3 more weeks of this.

JK

Cardio and mobility today 
20mins cycle mix of hills and sprints 
Mobility work was foam roller and rubber bands. Lots of work on shoulders and hips again 
6 sets of abs work being hanging leg raises and hanging scissors

JK

Day 3 of week 4. Last session like this before a week back on my old split.
 
Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work. 
BB clean and double press - 8x40kg, 6x45, 6x45 
Squats - 10x110kg, 10x120, 10x130, 10x140 then a drop set of 6x140 --> 6x120 --> 10x100 --> 20x60
SL deads - 20x70k 
Seated row - 5x84kg, 5x84 
Pullups - 12 reps (super easy) 
CG bench - 8x70kg, 8x75, 8x75 
Preacher curls - 20x22kg, 20x22
Tricep pushdows - 20x38kg, 20x44
Rope hammer curls - 5 sets of 10 @ 38kg superset with overhead DB extensions -15x20

Paekakboyz

hmmm pull ups and super easy - not something I expect to write anytime soon!!
 
Nice work on those squats JK, that's some good volume and real decent weight.

JK

Doing a week of PHAT to change things up then back to usual next week for at least 3 more weeks,
 
Upper body heavy today

DB bench 15x27.5kg/side, 12x30, 9x35, 8x35, 5x37.5, 5x37.5 
T-bar rows - 15x45kg, 12x55, 10x65, 10x65, 6x70 dropset --> 6x65 --> 10x55 --> 12x45 
Incline DB press - 12x30kg/side, 15x27.5
Dips - plus 20kg x 12, 12, 12 reps 
Pull-ups - 5 sets of 12 (no weight added) 
Hammerstrength overhead press - 15x20kg/side, 12x35, 10x40, 10x40, 10x40 with last 3 sets superset with kettlebell shurgs 15x24kg/side 
EZ bar 21s - 3 sets @ 27kg 
Decline DB extensions - 12x10kg/side, 12x12.5, 12x12.5
 
And that was that. Weight under 80kg again! Must eat more.

JK

Legs today.
 
Warmup was 10mins ride, then some vibration machine, roll out, mobility stretches and light leg extensions
Squats - 10xbar, 10x60kg, 6x100, 6x120, 6x130, 3x140, 3x150, 2x160, 2x160
Leg press - 20x160kg, 15x200, 12x240, 12x240, 12x240
Lying leg curls - 15x36kg, 12x42, 6x48 dropset --> 8x36, 6x48 --> 8x36
Reverse hypers - 12, 15, 15 reps
Standing calf raises - 15x130kg, 20x130, 15x150, 15x150
Leg extensions - 12x48kg/side, 10x60, 10x60, 15x42
 
Finished with a rollout and 1 min on the vibration machine.

JK

Back and shoulders today
 
Lat pulldowns - 20x48kg, 15x54, 12x60, 10x66
1 arm DB rows - 20x25kg/side, 15x30, 10x35, 10x35
Close grip pulldowns - 20x48kg, 15x54, 12x60, 10x66
Straight arm pulldowns - 20x36, 15x42, 12x48
Cable lat raises - 3 sets of 20@6kg
Cable upright rows - 20x36, 15x42, 12x48, 12x48
DB lat raises triple dropsets - 3 sets of 10x10kg/side --> 10x7.5kg/side --> 10x5kg/side
Reverse machine OHP - 20x30, 15x40, 12x50, 12x50 dropset --> 15x30
Front DB raises - 3 sets of 12 x 5kg/side
Reverse cable shrugs - 20x78kg, 20x84, 20x90, 20x90
Overhead press with just 20kg barbell - 30 reps (5second rest) 20reps (5sec rest) 10 reps
 
Pretty good session. Mean pump on from all them reps

Paekakboyz

Man, not surprised you had a mean shoulder/back pump after all that!!

JK

Good session this morning. Had a big of extra time as needed to drop car off to mechanic at 8am.
 
 
Warmup was 10mins ride and 1 min virbation machine then a couple sets of decline crunches. Calves felt super tight from tuesday's effort. First time trained them in over a month.
 
Deadlifts - 10x70kg, 5x110, 5x110, 5x140, 3x160, 2x170, 1x180, 1x180, 5x140, 5x140
Box squats - 10x60kg, 10x80, 10x80, 10x80
Back squats - 10x100kg, 12x100, 12x100, 12x100, 20x100
Lunges - 3 sets of 20 per side.
 
Roll and vibe to finish.

JK

Chest and arms session today
 
Warmup was pressups and stretches
 
Hammerstrength incline press - 20x20kg/side, 15x35, 10x45, 12x45, 12x45, 20x35
Machine flies - 20x54kg, 15x60, 12x66
DB pullovers - 20x15kg, 15x17.5, 12x20
Seated DB curls (iso) - 4 sets of 8x15kg/side
Preacher curls (iso) - 4 sets of 6x32kg
Reverse EZ bar curls - 10x27kg, 10x27, 20x17, 20x17
Tricep rope pushdowns - 4sets of 20x44kg
Skull crushers (iso) - 4 sets of 8 @ 27kg
Hammer cable curls - 10x44kg, 12x38, 15x32, 20x26 each superset with 15 reps of dips.
 
Calves still sore from tuesday. Quads and glutes a wee bit tender from yesterday

JK

Day 1 of week 5 which will be pretty much a repeat of week 4 i think
 
Warmup was 5mins ride then 1 min vibe and a roll.
BB clean and double press - 5x45, 5x47.5, 5x47.5 
Squats - 10x110kg, 10x120, 10x130 
Straight leg deads - 20x70kg 
Seated row - 5x81kg then 4 sets of 5 x 84 
Pullups - +10 kg 9,8, 8 reps (aim is 25 reps and struggled on last set) 
BB bench - 5x90, 5x90, 5x90 (these felt good. think time for 92.5) 
BB bicep curls - 5x40kg, 5x42.5 , 5x42.5 (going with straight bar not EZ for this block) 
Farmers walk - 1 lap of the gym with 40kg per side.
 
1min vibe to finish.

JK

The stupid girl slept in again today so gave up waiting for her at 6am and came to work.
 
Will pop in later in the day for cardio and mobility

Paekakboyz

What a dumbass, you had one job ffs! Thought you were quite restrained on your FB post. You should have started a circuit outside the gym!

JK

Yeah wasnt too bad as was mobility day so wasnt all amped up on pre. One of my mates though was pinging hard and in a bit of a rage at not being able to lift heavy stuff

JK

Popped in 430ish for 20mins HIIT on the cross trainer then mobility work for hips and shoulders and some abs work. 
Gave the gym manager a bit of shit too for a laugh

JK

Day 2 of week 5
 
Warmup was a 1km row then vibration machine. Some light deads and decline crunches to prep for lifts
 
BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x55
Squats - 10x120kg, 10x130
Straight leg deads - 20x70kg
Machine row - 5x140(pounds), 5x150, 5x155
Pullups - +15kg x 5, 5, 5 reps (real struggle today)
BB bench - 5x90kg, 5x90, 5x90, 5x90, 4x90 (also a struggle)
BB bar curls - 10x35kg, 10x37.5, 10x37.5
Farmers walk - 2 laps of the gym with 40kg per side
 
Not a bad workout but felt a wee bit flat.

The Silver Fern

JK vs BigRed