JK vs BigRed
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Quad gave me grief all weekend, so much that I skipped my sons fitness session yesterday (like i really needed an excuse). Rolled out 3 or 4 times and then last night pummeled it with deep heat as was really worried I would struggle this morning.
Ended up waking about 20mins earlier than usual so just dropped stim and hit the gym early for an extended warmup. What followed was my best session of the programme to date. Just killed it. Felt great!
Week 12 Day 1
Warmup - 10mins ride, roll, mobility work and leg extensions (2 sets of 20)
Squats - 5 sets of 6 @ 112.5kg, 1 set of 20 @ 87.5kg
Deficit deadlifts - 3 sets of 3 @ 110kg
Leg press - 3 sets of 12 @ 130kg
Lying hamstring curls - 20x43kg, 15x50, 12x57
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15Big week ahead as week 12 is a mini peak. Also golf tournament on Thursday at Gulf Harbour. Looking forward to it as its ambrose and we are back to back champs going back for no 3 in a row. Free piss and carts too.....
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Your legs just needed some roll out loving bro!! funny how you can go from feeling sore/twingey to having a mean session!! Nice work!
Hope you avoid the rain for your golf - sounds like it's been pretty moist up your way
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Can walk ok but sitting down not so easy. Quads feeling alright. Glutes feel like I got kicked by a farkin horse!
Thank god its bench day and not more legs. Having said that even bracing on the bench was pretty painful!
Week 12 Day 2
BB bench - 6 sets of 6 at 80kg
DB row - 3 sets of 12 at 32.5, 35, 35kg
Tricep OH DB extensions - 3 sets of 12 at 30, 32.5, 32.5kg
EZ bar curls - 1 set of 12 @ 35kg, 2 sets of 10 @ 40kg
DB lateral raises - 2 sets of 12 at 10kg/side, 1 set of 12 @ 12.5kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Golf tournament tomorrow so decided to switch around the usual weds mobility session to just before tomorrow's round and brought day 3 a day forward
Extended warmup - 12mins on bike then rolling, mobility, KB swings and light ab work. Then in to it
Deadlifts - 4 sets of 6 @ 140kg (felt great - all flew up easy)
Hack squat - 3 sets of 6 @ 130kg
Lunges - 3 sets of 20 @ bodyweight
Straight leg deadlifts - 3 sets of 15 @ 70kg
Banded walls squats - 3 x 30 seconds
Ab machine - 3 sets of 12
Good mornings - 3 sets of 12 @ 30kgSo did lighter weight and extra reps for lunges and SLDs as gotta think ahead for tomorrow. Will roll out again tonight to hopefully assist with recovery.
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are you using double overhand or mixed grip for your deads JK? straps as well?
I've been tempted to start working deads back into our programme. My mate still gets the yips from his hip which has made legs and deads a bit of a no go. Reckon I'm way more mobile now so hopefully the tweak I used to get (left butt cheek ha ha) might not be an issue.
Something so satisfying about deads! Lift that shit yo!!
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Mixed grip with straps and chalk. Belt as well. That's what I really like about the new gym (well not that new now). There is a big box of chalk and a number of belts that are available to use. It's a great setup.
Felt so strong today - wanted to go and test 1RM but gotta wait!
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Geared up bro! ha ha I hear you about the temptation when you are feeling beastmode. It'll pay off with a bigger lift when you do hit your 1RM.
I still haven't got in the habit of using a belt - but chalk is a must aye. Les Mills supply it on the main lifting floor. That's where the competition from Crossfit boxes has been good. My gym has been improving their weightlifting gear/space, and having free chalk is primo. Couldn't live without it now!
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Good days golf yesterday. Played only OK but rest of team pulled me through and we won lol
Week 12 Day 4 done. Stength block #1 now complete.
BB bench - 3 sets of 6 @ 80kg
Widegrip chins - 3 sets of 12 (82kg now)
Overhead BB press - 3 sets of 6 @ 52.5kg
Wall angels 3 sets of 12 (superset with the OH press)
Machine bicep curls - 1 set of 20, 3 sets of 10
Machine tricep extensions - 1 set of 20, 3 sets of 12
KB overhead press - 3 sets of 10 @ 12kg -
No nothing all weekend. Very relaxed. Left son to do fitness training by himself yesterday and went for a 30min stroll instead to save myself for the week ahead.
Strength block 2 underway. Final block for the programme. Everything seems a bit dialled back from last week but looking ahead to weeks 2, 3 and 4....its tough!
Week 13 Day 1
Warmup - 10mins ride, roll, mobility work and leg extensions (2 sets of 20)
Squats - 5 sets of 5 @ 105kg,
Pause squats - 5 sets of 3 @ 82.5kg (these feel so easy at first but you tire very quickly. 3rd rep a bit of a grind)
Leg press - 3 sets of 18 @ 140kg
Lying hamstring curls - 15x50kg, 10x64, 10x64
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15 -
Week 13 Day 2 - another easy one
BB bench - 5 sets of 5 at 77.5kg
Seated row - 10x73kg, 10x77, 10x77
Tricep pushdowns - 3 sets of 10 at 68kg, 73, 73
Incline DB curls - 3 sets of 10 at 20kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Week 13 Day 3 - so many deadlifts!!
Nothing too heavy but a fair bit of work.
Deadlifts - 5 sets of 5 @ 135kg
Deficit deadlifts - 3 sets of 5 @ 115kg
Front squats - 3 sets of 10 @ 60kg
Straight leg deadlifts - 3 sets of 10 @ 80kg
Banded walls squats - 3 x 30 seconds
Ab machine - 3 sets of 12
Good mornings - 3 sets of 10 @ 40kgUsed the front rack contraption thing for first time for front squats today. Def safer but felt like I was leaning too far foward. May take some getting used to but will stick with it
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Week 13 Day 4
BB bench - 3 sets of 5 @ 70kg, 5 sets of 3 @ 80kg
Lat pulldowns - 10x77kg, 10x77, 12x73
Overhead BB press - 3 sets of 78 @ 50kg
Wall angels 3 sets of 12 (superset with the OH press)
KB overhead press - 3 sets of 10 @ 12kgPrescribed workout had no arms in it which is clearly an error given its a friday so had to add in
Tricep pushdowns superset with EZ bar curls - 2 sets of 20 (light)
SIngle arm preacher curls - 3 sets of 10
DB overhead extensions - 3 sets of 10
Machine bicep curls superset with Machine tricep extensions - 3 sets of 15 -
Late start as golf day today. Just leaving gym now. Yesterday's golf was crap. Hope today better..... thank fuk it's ambrose!
Week 14 Day 1
Warmup - 10mins ride, roll, mobility work and leg extensions (2 sets of 20)
Squats - 6 sets of 4 @ 120
Pause squats - 5 sets of 3 @ 85
Leg press - 4 sets of 8 @ 140kg (lol last week i wrote 3 sets of 18 in error, I assure you they were not 18 rep sets!)
Lying hamstring curls - 15x57kg, 10x64, 10x64
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15Did another 5 mins ride and some rolling to finish
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Body feeling a bit worse for wear after yesterdays workout and two games of golf over last two days. Also feels like may have a bit of tendonitis creeping back in on left elbow so need to manage it carefully.
Week 14 Day 2
BB bench - 6 sets of 4 at 80kg
Seated row - 10x73kg, 10x77, 10x77
Tricep pushdowns - 3 sets of 10 at 68kg, 73, 78
EZ bar curls - 3 sets of 10 at 35kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Week 14, Day 3
Deadlifts - 5 sets of 4 @ 150kg
Deficit deadlifts - 3 sets of 3 @ 125kg
Front squats - 3 sets of 8 @ 65kg
Lying hamstring curls - 3 sets of 8 @ 64kg
Straight leg deadlifts - 3 sets of 10 @ 80kg
Weighted cable crunches - 15 @ 36kg, 2 sets of 10 @ 50kg
Banded walls squats - 3 x 30 seconds
Good mornings - 3 sets of 10 @ 40kg -
Week 14 Day 4 and a mid arvo session
BB bench - 3 sets of 5 @ 70kg, 5 sets of 3 @ 82.5
Wide grip pull-ups - 12 reps, then +10kg for 2 sets of 10
Overhead BB press - 3 sets of 5 @ 52.5kg
Cable side raises - 1 set of 15 @ 9kg, 2 sets 10 @ 14kgFinished with 20mins of arms work being seated db curls, preacher curls and reverse curls for the biceps and triceps smashed with rope push downs, skullcrushers and dips
