JK vs BigRed
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<p>You want at least a good 6 weeks between any 1RM attempts imo. Hitting high volume and mixing it up with heavier singles and pause variations will get your 1RM up waaaay faster. Plus volume sorta counts as cardio!</p>
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<p>Day 2 Week 4</p>
<p> </p>
<p>Warmup was a 1km row then vibration machine. Some light deads and decline crunches to prep for lifts</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x55</p>
<p>Squats - 10x120kg, 10x135 Plus two extra sets of 10x80kg paused</p>
<p>Straight leg deads - 20x60kg</p>
<p>Machine row - 5x140(pounds), 5x150, 5x150</p>
<p>Pullups - +15kg x 6, 5, 5 reps</p>
<p>BB bench - 5x90kg, 5x90, 5x90, 5x90, 5x90</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
<p> </p>
<p>Pretty much same as last week really. Cant add weight every session!</p> -
Funny thing is that I've not been overly sore from my workouts over the last few weeks and not too sure why. <br><br>
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. <br><br>
I'm definitely growing tho, noticing some major changes in shape of quads -
<p>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. </p>
<p>Can always fall back on 10*10 squats at 100kg if you are really keen to feel some next (5 days!) pain :whistle:</p> -
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<p>Day 3 of week 4. Last session like this before a week back on my old split.</p>
<p> </p>
<p>Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work.<br><br>
BB clean and double press - 8x40kg, 6x45, 6x45<br>
Squats - 10x110kg, 10x120, 10x130, 10x140 then a drop set of 6x140 --> 6x120 --> 10x100 --> 20x60</p>
<p>SL deads - 20x70k<br>
Seated row - 5x84kg, 5x84<br>
Pullups - 12 reps (super easy)<br>
CG bench - 8x70kg, 8x75, 8x75<br>
Preacher curls - 20x22kg, 20x22</p>
<p>Tricep pushdows - 20x38kg, 20x44</p>
<p>Rope hammer curls - 5 sets of 10 @ 38kg superset with overhead DB extensions -15x20<br>
</p> -
<p>hmmm pull ups and super easy - not something I expect to write anytime soon!!</p>
<p> </p>
<p>Nice work on those squats JK, that's some good volume and real decent weight.</p> -
<p>Doing a week of PHAT to change things up then back to usual next week for at least 3 more weeks,</p>
<p> </p>
<p>Upper body heavy today</p>
<p>
DB bench 15x27.5kg/side, 12x30, 9x35, 8x35, 5x37.5, 5x37.5<br>
T-bar rows - 15x45kg, 12x55, 10x65, 10x65, 6x70 dropset --> 6x65 --> 10x55 --> 12x45<br>
Incline DB press - 12x30kg/side, 15x27.5</p>
<p>Dips - plus 20kg x 12, 12, 12 reps<br>
Pull-ups - 5 sets of 12 (no weight added)<br>
Hammerstrength overhead press - 15x20kg/side, 12x35, 10x40, 10x40, 10x40 with last 3 sets superset with kettlebell shurgs 15x24kg/side<br>
EZ bar 21s - 3 sets @ 27kg<br>
Decline DB extensions - 12x10kg/side, 12x12.5, 12x12.5</p>
<p> </p>
<p>And that was that. Weight under 80kg again! Must eat more.</p> -
<p>Legs today.</p>
<p> </p>
<p>Warmup was 10mins ride, then some vibration machine, roll out, mobility stretches and light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 6x100, 6x120, 6x130, 3x140, 3x150, 2x160, 2x160</p>
<p>Leg press - 20x160kg, 15x200, 12x240, 12x240, 12x240</p>
<p>Lying leg curls - 15x36kg, 12x42, 6x48 dropset --> 8x36, 6x48 --> 8x36</p>
<p>Reverse hypers - 12, 15, 15 reps</p>
<p>Standing calf raises - 15x130kg, 20x130, 15x150, 15x150</p>
<p>Leg extensions - 12x48kg/side, 10x60, 10x60, 15x42</p>
<p> </p>
<p>Finished with a rollout and 1 min on the vibration machine.</p> -
<p>Back and shoulders today</p>
<p> </p>
<p>Lat pulldowns - 20x48kg, 15x54, 12x60, 10x66</p>
<p>1 arm DB rows - 20x25kg/side, 15x30, 10x35, 10x35</p>
<p>Close grip pulldowns - 20x48kg, 15x54, 12x60, 10x66</p>
<p>Straight arm pulldowns - 20x36, 15x42, 12x48</p>
<p>Cable lat raises - 3 sets of 20@6kg</p>
<p>Cable upright rows - 20x36, 15x42, 12x48, 12x48</p>
<p>DB lat raises triple dropsets - 3 sets of 10x10kg/side --> 10x7.5kg/side --> 10x5kg/side</p>
<p>Reverse machine OHP - 20x30, 15x40, 12x50, 12x50 dropset --> 15x30</p>
<p>Front DB raises - 3 sets of 12 x 5kg/side</p>
<p>Reverse cable shrugs - 20x78kg, 20x84, 20x90, 20x90</p>
<p>Overhead press with just 20kg barbell - 30 reps (5second rest) 20reps (5sec rest) 10 reps</p>
<p> </p>
<p>Pretty good session. Mean pump on from all them reps</p> -
<p>Man, not surprised you had a mean shoulder/back pump after all that!! </p>
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<p>Good session this morning. Had a big of extra time as needed to drop car off to mechanic at 8am.</p>
<p> </p>
<p> </p>
<p>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.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 5x110, 5x110, 5x140, 3x160, 2x170, 1x180, 1x180, 5x140, 5x140</p>
<p>Box squats - 10x60kg, 10x80, 10x80, 10x80</p>
<p>Back squats - 10x100kg, 12x100, 12x100, 12x100, 20x100</p>
<p>Lunges - 3 sets of 20 per side.</p>
<p> </p>
<p>Roll and vibe to finish.</p> -
<p>Chest and arms session today</p>
<p> </p>
<p>Warmup was pressups and stretches</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 10x45, 12x45, 12x45, 20x35</p>
<p>Machine flies - 20x54kg, 15x60, 12x66</p>
<p>DB pullovers - 20x15kg, 15x17.5, 12x20</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg/side</p>
<p>Preacher curls (iso) - 4 sets of 6x32kg</p>
<p>Reverse EZ bar curls - 10x27kg, 10x27, 20x17, 20x17</p>
<p>Tricep rope pushdowns - 4sets of 20x44kg</p>
<p>Skull crushers (iso) - 4 sets of 8 @ 27kg</p>
<p>Hammer cable curls - 10x44kg, 12x38, 15x32, 20x26 each superset with 15 reps of dips.</p>
<p> </p>
<p>Calves still sore from tuesday. Quads and glutes a wee bit tender from yesterday</p> -
<p>Day 1 of week 5 which will be pretty much a repeat of week 4 i think</p>
<p> </p>
<p>Warmup was 5mins ride then 1 min vibe and a roll.</p>
<p>BB clean and double press - 5x45, 5x47.5, 5x47.5<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x70kg<br>
Seated row - 5x81kg then 4 sets of 5 x 84<br>
Pullups - +10 kg 9,8, 8 reps (aim is 25 reps and struggled on last set)<br>
BB bench - 5x90, 5x90, 5x90 (these felt good. think time for 92.5)<br>
BB bicep curls - 5x40kg, 5x42.5 , 5x42.5 (going with straight bar not EZ for this block)<br>
Farmers walk - 1 lap of the gym with 40kg per side.</p>
<p> </p>
<p>1min vibe to finish.</p> -
<p>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!</p>
