JK vs BigRed
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<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>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>
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<p>Warmup was a 1km row then vibration machine. Some light calf raises, light deads and decline crunches.</p>
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<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> -
Damn you guys take this to another dimension.
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<p>Bro it can look pretty hardcore but it's really accessible stuff. If you've ever had any issues with shoulders or upper back in particular this shit is gold. What I thought was a rugby related shoulder issue is actually a lack of flexibility from being a bench hero for years. Plus thinking that doing as much back work as chest work equalises things. Not quite the case unfortunately.</p>
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<p>I'm into a certain type of lifting and if I want to do it well, and safely, this is the stuff I need to work on. ha ha all started with front squats and wanting a good rack position. Watch out bro, that's a gateway lift!</p>
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<p>Maybe target your worst area and see if a few weeks of effort makes a difference? Umm you won't get your money back though :whistle:</p> -
<p>The mobility work makes a HUGE difference.</p>
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<p>Not sure how I will go back to my 5 days lifting programme I've been doing for years unless I add 15-20mins to my workouts each day to add in mobility stuff.</p>
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<p>Sure makes your warmups way more meaningful than a few mins cardio to get blood pumping and a couple of hopeful stretches!</p> -
Week 3 day 3 and a very quiet gym mid arvo<br><br>
Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work.<br><br>
BB clean and double press - 5x45kg, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x130, 10x140 (stoked to get 10), 100kg x10 (paused).<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x84kg, 5x84<br>
Pullups - 12 reps (easiest ever, first couple were almost muscle ups)<br>
CG bench - 8x70kg, 8x75, 8x75<br>
Single arm cable curls - 12x20kg per side, 12x26, 12x26<br>
Rope hammer curls - 5 sets of 10 @ 38kg superset with tricep push downs 12x68kg<br>
Dips - 15, 20, 20 reps<br><br>
Pretty good week. Still struggling on the clean and double press, 2nd rep real hard work after 3 or so reps. Squats going good thanks to the extra mobility -
<p>Week 4 Day 1</p>
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<p>Training session after ANZAC dawn parade then got some work need to do so going to the office while its quiet.</p>
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<p>Warmup was 5mins ride then mobility exercises with rubber bands and a roll.</p>
<p>BB clean and double press - 5x45, 5x47.5, 5x47.5<br>
Squats - 10x115kg, 10x125, 10x135, did some extra with a deep pause - 10x100k, 10x60, 10x60<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x81kg then 4 sets of 5 x84<br>
Pullups - 10,9,8 reps (aim is 25 reps total today and usually add weight but no weight belt to be found so did unweighted with 30sec rests)<br>
BB bench - 5x90, 5x90, 5x90<br>
Machine bicep curls - 5x47kg, 5x47, 5x47<br>
Farmers walk - 2 laps of the gym with 42.5kg DB per side.</p> -
<p>Prob 170ish but havent tried it so really just guessing until I do it.</p>
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<p>I often will rack up a heavier squat for a single or towards the end of my workout. Actually did a 160 today but didnt include it above as not really part of the programme and depth wasnt great. But could move the weight!</p>
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<p>Made really good squat gains over the last couple of months. I think the knee sleeves give me added confidence. Plus better warmups and mobility work. And a lot of volume at the moment with squatting 3 times a week</p>
