1RM's
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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 -
@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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@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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@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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@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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@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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@Magpie_in_aus nice to change it up. A deceptive amount of leg work there
Did you dunk over anyone?
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@Paekakboyz haha na being unathletic and overweight really hampers that.
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So body packed it in last week. Had a minor ad tendinopathy which flared up mid week last week. Have been resting and avoiding aggravating issues. Giving basketball couple weeks off.
Managed to get the chest and leg sessions in this week so far although for legs i did 4x5 @130kg rather than 135 was pretty good but wasnt after pushing it. Did warm up sets of 5 @20kg 50kg 70kg 90kg 100kg 120kg
Did chest session on Monday without bracing so flat back. 4x5 @105kg which would have been easy if I had proper form but still got through.
Did about half the accercory exercises. Starting rehab/strengthing for the injury from tomorrow providing today hasnt flared it up.
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Sucks when the body just says No. But good call on resting up a bit but still keeping things ticking over.
Given I only have broscience quals I'm not 100% sure what you've broken, and google would be cheating! hopefully something that will respond well to treatment tho!
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Ab is still an issue but is slowly settling. Have for the most part done all the training just havent been logging it. This week is a deload week before testing.
Chest is feeling good think last week I did my old 1RM 135kg which came up pretty easy (not sure it was easy but wasn't going to miss it).
Squats we did singles last week at 95% I think which came up. My squats still pretty shit but 170kg was the singles. 1RM is 180 hopefully I can get 190kg plus but who knows.
Never know where my deadlift sits. 95% last week so 215kg came up alright. 1RM is 225kg would love to get into the high 230's but we will see.
All done beltless last few weeks so hopefully a belt and some rest might add to the lift. We shall see.
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Had first testing session this morning after a deload week. My old bench 1RM was 135 got that easily enough. Went to 140kg tried twice couldnt get it back started to seize so didn't attempt 137.5. Am going to try again next week I feel I have the 140kg in me will try 137.5 first next week. Squad tomorrow. Who knows what will happen there.
Bit gutted about the bench particularly because this was a longer 16 week program!
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@Magpie_in_aus take a lot from the old 1RM moving well. Might need a couple of cracks to get used to that extra 5kg on the bar. Can be tough setting up the perfect conditions as well. Good luck for the skwots and didlifts bro! smash it!!
