Rep bench day.
In about 20 minutes, I warmed up and hit 10 sets of 5 with 100k. Four different grips (v close, close, mid, wide) and I'm SORE today!
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Rep bench day.
In about 20 minutes, I warmed up and hit 10 sets of 5 with 100k. Four different grips (v close, close, mid, wide) and I'm SORE today!
Midweek workout
20 pushups / 20 lunges - five rounds back to back.
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Today - I have done roughly 8-9 12+ hour days in the last 12. I'm absolutely knackered.....
Deficit deadlifts
Triples
60k - 3 sets
100k / 120k / 140k / 160k / 180k / 180k
Bench
Triples
60k / 80k / 100k / 110k / 120k / 125k - PR triple (probably). Could've gone heavier for a single but decided to hold it for tomorrows bench focussed session!
Not bad after the deadlift shennanigans.
Phew - deadlifts certainly take their toll. Especially for reps. Especially from a deficit......
Bench rep day. Hip was a bit tweaked so went feet up for sets of 5
60k two sets
80k
90k
100k
110k
115k
120k for 3
Down to 100k for 9
Front squats - hip really kicked in here so I went up for 110k paused and stopped.
Need to work out an effective way to program in the deadlifts. Maybe I need to stop going to 90% + and repping it out. Maybe aim lower and do more reps......I'll figure it out.
Current plan IS:
Deadlift volume - heavy bench - day 1
Bench rep - squat singles
Squat volume - heavy bench
Bench rep / assistance / shoulder - Squat singles
If I can only do 3 days, I'll lose a bench rep day. If I can only do two days, I'll lose the two bench rep days and throw some volume in. Or something.
The joys of trying to balance forthcoming fatherhood, current job woes and life in general!
Thundered back into squats and regretted it. My hip and back weren't great but plowed through several sets of 5 in rapid fashion after a couple of long work days. Not every workout is going to be golden given my work situation but you've gotta keep pushing!
Squats
5's - 60k / 60k / 80k / 100k / 110k / 120k / 125k / 130k / 132.5k / 120k
Bench doubles
60k / 80k / 100k / 110k / 120k / 127.5k
Singles
130k / 132.5k
And out. Not a bad little 45 minutes.
In-laws are up this weekend so not much lifting will occur. So I powered through a load of reps.....
Feet up bench
5's - 60k / 60k / 80k / 100k / 100k / 105k / 105k / 105k / 105k
ATG paused squats - Clarence0 style! Felt SO much better than trying to stop about parallel. The below parallel squat is good but my hips have not pleased with me for a while. These were so fast and smooth that I really feel I should just got full ROM and suck it up!
5's - 60k / 80k / 100k for 5 sets
Push press
60k for 5 x 5
And that's me done. Maybe some quick squatting tomorrow but probably not.
So I was wrong. The in-laws were up and MUCH lifting occurred.
Got up early on Saturday and hit squats before everyone else got up.
High bar ATG paused
5's - 30k / 60k / 80k / 90k / 100k / 105k / 110k / 115k / 100k - not going too hard at the moment - just looking to get some work in.
OHP
5x5 with 52.5k.
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Later on Sunday - after having two pints for lunch (not ideal preparation admittedly) hit the bench for volume day
102.5k for 8 sets of 5 with four different grips. Then 110k for singles with each grip in rapid succession.
Hang clean
Doubles with 30k / 40k / 50k / 60k / 70k / 75k
And done. Lovely job.
Plenty of time tonight so hit up a load of squats, some olympic lifting and some bench. Lovely.
ATG paused squats
Triples - 60k / 60k / 80k / 90k / 100k / 110k / 120k / 125k / 130k
Singles - 135k / 140k - not bad!
Hang cleans
Doubles - 30k / 40k / 50k / 60k / 65k / 70k / 75k
Singles - 80k / 85k - PR
Feet up bench
60k x 3 / 80k x 3
100k / 110k / 120k / 125k / 130k - PR
That'll do.
LATE session today. Am trying to get everything done before baby arrives so lots of research stuff is being done...... Late finishes at work etc.
Bench - HEAVY REPS today (so far, hit volume and a heavy single this week)
50k x 8
50k x 5 to warm up
80k x 3
100k x 2
110k x 2
120k x 3 + 2 / 3 + 2
Really pleased with this. Tough towards the end but good volume.
Squats - high speed singles. All paused ATG.
60k up to 130k for 5 singles. Quick motion to get these done before it gets too late.
When is the due date????? Kudos again!
Big Saturday - this is the only day I tend to have a lot of time so hit three different lifts.
ATG paused squats
warmed up with 60k x 5 two sets / 80k x 5 / 100k x 3 then 5x5 with 110k. Focussing on speed throughout the lift. (20 minutes)
Hang power snatch doubles
30k / 40k / 45k / 50k / 55k / 60k / 62.5 / 65k
Speed / acceleration / upper back for the win
Feet up bench - heavy singles
60k x 5 / 80k x 3
Singles with 100k / 110k / 120k for 4 / 125k for 3
Lovely
Close grip bench rep day
Up to 110k for 5 x 5 - hit 5 / 5 / 5 / 5 / 4
Block cleans with 1 jerk at the end.
30k x 3
50k x 3
60k x 3
65k x 2
70k x 2
75k x 2
Nice.
Very late workout last night (got in about 10.20pm!). However, as I was home alone I cracked on
Front squats paused ATG
5's - 30k / 30k
3's - 60k / 60k / 80k
5's - 90k / 100k / 100k
4's - 100k / 100k
3's - 100k
Overhead press (strict)
40k x 5 / 50k x 5 / 55k x 5 / 60k x 5 / 60k x 5 / 60k x 5 / 60k x 5
Volume.
Upper body met con - 10 minutes
80k pin press x 5 vs 80k bb rows x 10
I think I got 1 round with 60k to warmup then 5 rounds with 80k. Had a quick shower then did
Pushups vs Situps
10 of each for many.
Funny day today - very busy at work but wanted to get lifting when I got home.
Front squats - paused
These went terribly. Worked up to 110k with a view to doing lots of singles and they just felt awful. So I reloaded adn did
Back squats
Singles up to 140k
120k for 3 sets of 5
Feet up bench
60k / 80k / 100k / 110k / 120k for 5's
Lovely.
After a loooooooong weekend on call, I hit up some lifting. Had planned to squat as well but time caught up with me and I had to go visit a friend in hospital.
So, feet up bench.
30k many
5's - 60k / 80k / 100k / 110k / 117.5k / 122.5k
1's - 125k / 127.5k / 130k / 132.5k
10's - 100k
Snatch from the ground
2's - 30k / 35k / 40k / 45k / 50k / 55k / 55k / 55k / 55k / 60k
Hang snatch
2's - 60k / 62.5k
And that'll do. Squats will occur in much volume hopefully a couple of times this week!
My big mid week session - if I get home at a reasonable time I'm just going to crush it while I can. Big sessions at the weekend and then whatever else I can fit in!
Squats - paused ATG
Up to 120k for 5 x 5.
Deficit cleans
2's - 30k / 40k / 50k / 60k / 65k / 70k / 75k / 80k
Close grip bench
5's - 60k / 80k / 100k / 110k / 110k
And done.
Quick late one after a long day operating and then a quick gig.
Feet up bench
50k for many.
5's - 50k / 80k / 100k / 110k / 120k / 125 - 3+1
Box clean and jerks
3's - 30k / 40k
2's - 50k / 55k / 60k / 65k / 70k / 72.5k / 75k
Box Clean pulls
5's 90k / 110k
And done
Long one today cos its Saturday
Squats - worked up to a heavy double and lots of heavy singles (ATG paused)
30k for several
60k / 70k / 80k / 90k / 100k / 110k / 115k / 120k / 125k / 130k / 135k
Singles
140k for five reps
High box snatches
Triples - 30k / 40k / 45k / 50k / 55k / 60k / 60k
Feet up bench
Triples - 60k / 80k / 100k / 110k
Doubles - 120k / 125k / 130k
BOOM.