Gunnin' for 1100!!!

[Deathride]

Lower body max effort - my sleep is all gone to hell as has my eating. Such is life with a kid!

Front squat ATG paused doubles
40k / 40k / 50k / 60k / 70k / 80k / 90k / 100k / 110k / 115k

100k for a couple of further doubles

Bit disappointed but my abs were very sore from a quick ab circuit yesterday so never mind.

Leg circuit - Goblet squats (10 x 50k) vs Good mornings (5 x 60k) vs Abs

Four rounds.

And done.

[Deathride]

Dyanmic upper day

Banded bench
70k for 12 sets of 3 (15 secs rest between sets) - three different grips

Behind-neck push press (5 reps) vs db rows (50k x 8)
60k
65k
70k
60k

And done.

[Deathride]

Lower body repetitive effort

Paused front squats at 75% - 30 reps
11 (8 + 3) / 9 (7 + 2) / 7 (5 + 2) / 3 - this was rather intensive! But done nice and quickly - didn't do additional work as I had to get some sleep between night shifts :-)

[Deathride]

Quick 20 minute max bench after no sleep for 24 hours

Doubles from
40k / 60k / 70k / 80k / 90k / 100k
Singles from
110k / 115k / 120k / 125k / 130k / 137.5k - PR / 140k miss

Shoulders were sore after all the front squats yesterday so pleased with this

Rolling closegrip barbell press (JM or Tate press - can't remember which!)
60k for three sets of 8

[Altered Beast]

I know your pain! My 6 month old baby girl has NOT been sleeping well this week.

[Deathride]

I know your pain! My 6 month old baby girl has NOT been sleeping well this week.

Its just the unrelenting nappy-feed-burp-settle-unsettle-fart-burp-nappy-feed etc cycle....he's currently fast asleep on his mum currently (which isn't much in the middle of the day when neither of us have slept and don't particularly want to do anything!

Shopping done so I snuck off for a quick half hour session.

Dynamic lower body

Db snatch
Doubles with
20k / 20k / 30k / 35k / 40k
45k singles - miss / miss - CLOSE though
42.5k singles - make
45k - CLOSE miss again. I'll get it soon.

ATG explosive squat double
40k / 60k / 80k
85k for 10 sets fifteen seconds rest between

Abs

My training is going to focussed on time currently. Hit one main goal (a rep max, a set number of reps, a set number of dynamic sets) and then a circuit of assistance work if time 4 - 5 times a week seems sustainable....and is fun! Some serious gains are gong on!

[Altered Beast]

Its just the unrelenting nappy-feed-burp-settle-unsettle-fart-burp-nappy-feed etc cycle....he's currently fast asleep on his mum currently (which isn't much in the middle of the day when neither of us have slept and don't particularly want to do anything!

LOL tell me about it! Luckily we have good women that can handle the babies while we sneak off to work to rest =) LOL!!!!!!!

The first 1-6 months is tough, than they're super fun and much easier until 18-24 months. That is when the REAL hell begins and I've been told it lasts until they're 5. Don't let it get ya down! It's very fun watching them grow!

[Deathride]

LOL tell me about it! Luckily we have good women that can handle the babies while we sneak off to work to rest =) LOL!!!!!!!

The first 1-6 months is tough, than they're super fun and much easier until 18-24 months. That is when the REAL hell begins and I've been told it lasts until they're 5. Don't let it get ya down! It's very fun watching them grow!

Completely agree. The main thing is providing short periods of respite - I'm working 8 - 6 with a commute either side of that but at least I get to look after him in he evening! He's chunking up well too....

Yesterday
Upper body repetition

Strict press (80% for 20 reps)
60k - 8 / 5 / 4 / 3

Superset
Close grip legs up floor press (purely upper body)
80k for 5-8 reps
vs
Bb rows
80k for 15 - 20 reps

Three rounds. Pump achieved in 25 minutes!

[Altered Beast]

Completely agree. The main thing is providing short periods of respite - I'm working 8 - 6 with a commute either side of that but at least I get to look after him in he evening! He's chunking up well too....

That's great! My lil girl was having trouble gaining weight at first than she started chunking up a little before her first little growth spurt =) It's so fun. Co-sleeping is really enjoyable until you can't take the lack of sleep deprivation because they move around so much, LOL!

Good for your sanity that you're still training too.

[Deathride]

That's great! My lil girl was having trouble gaining weight at first than she started chunking up a little before her first little growth spurt =) It's so fun. Co-sleeping is really enjoyable until you can't take the lack of sleep deprivation because they move around so much, LOL!

Good for your sanity that you're still training too.

Yeah I'm enjoying the new challenge of not having any time to train but trying to do it anyway! Blasting through a main lift for either a max, a rep goal or a rep max then a superset of assistance work if I have time seems to be working - plus the PRs don't seem to be stopping (maybe the additional focus is helping!)

Am also really enjoying the addition of dynamic work (hitting 8 - 12 sets with 15 sec rest gets a LOT of work done in a short time!)

------------

Tuesday

Circuit
Block clean and jerk x 5 / Db C + J (5 per arm) 30k db / Pushups x 10 - 15
Round 1 60k
Round 2 65k
Round 3 70k
Round 4 75k (skipped the jerks and hit the cleans) - pushups to failure at the end.

Really surprised how good those high block jerks - pretty sure this might even be a PR!

[Deathride]

Rack pull deadlifts - 4 rep max

Sumo stance
60k / 80k / 100k / 120k / 140k / 160k

Conventional stance
160k / 180k / 200k / 210k - nearly blew out an O ring. 220k is the next stop.

Goblet squats - sets of 10
40k / 60k / 60k / 60k

30 minutes well spent.

[Deathride]

Dynamic bench
60k + red band 9 sets of 3 with 15 sec rest

Db OHP
20k for 15 reps per arm
25k for 15 reps per arm

Bb row
180k for 10 overhand / 10 underhand
225k for 10 overhand / 10 underhand

Close grip pushups
.

[Deathride]

Repetitive squat work

ATG paused squats
40k x 5
60k x 4
80k x 3
100k x 12 / 10 / 14 (9 + 5) / 10 (7 + 3) / 5 - I know that adds up to 51 but I was aiming for 50 and forgot. Sue me.

Abs. Who needs assistance work.

Matt

[Deathride]

Not much time today - no sleep overnight and a night shift tonight means I gotta get some naptime in.

Dynamic deadlifts

60k for two doubles to get set
Add blue band for one set
80k for 2
100k for 2
Change for green band
Hit 12 singles with 10 secs rest between (100k with green band) - all with hook grip.

And some abs.

Not much to report otherwise. Just wanted to move something.....

[Deathride]

Upper day repetitive

Twenty minutes tops. Crushed it.

Close grip bench - 65% for 45 reps
Warmed up then hit 5 sets of 9 with 85k

Bb rows
Same weight for 45 total reps in one rest-pause set - 25 + 10 + 10

Boom.

[Deathride]

Lower body 2RM day

Banded rack pulls - my 'heavy' band with my foot in each loop and the band over the middle of the bar.
60k x 5 without band
60k x 3 with band
60k x 3
80k x 2
100k x 2
120k x 2
140k x 2
160k x 2
180k x 2
190k x 2

Lose the band
190k x 10 (8 + 2)

Db snatches
20k doubles
30k doubles for three sets

And abs. Getting it done quickly again.

[Deathride]

I've had a bad cold for a few days. Combined with coming off nights and a lack of slseeep due to baby, I'm not feeling great.

So high rep squat day rolled around (70% for 40 reps). I decided to split this into 8 sets of 5 and try to keep the rest low.

ATG paused squats
30k x 5
60k x 3
80k x 2
100k x 2
110k for 8 sets of 5 - breathing proved difficult. Also, having a pounding headache after each sets. Still, got it all done in about 20 minutes

Power cleans from high block
60k x 5
70k x 5
75k x 5

[Deathride]

Max effort bench day

Feet up bench
30k x 5
60k x 3
Doubles with 80k / 90k / 100k
Singles with 110k / 120k / 130k / 135k / 140k - MADE IT. And it wasn't the worst struggle I've ever had. 145k - not happening but good to feel in the hands

Accesory training circuit
110k x 5 into db rows (45k x 10 per arm - paused at the bottom) into diamond pushups x 10 into another db rows (45x10)

Second circuit, hit 50k dbs.

Band triceps stuff

And done. BOOM! 140k is in the books as a feet-up bench PR. This is something I've been looking to break for some time!

[Altered Beast]

And done. BOOM! 140k is in the books as a feet-up bench PR. This is something I've been looking to break for some time!

Since we are both in the same boat, you've inspired me to set some PR's after this training cycle!!! How bad do ya want it, right?

I'm hoping this constant level of psychotic soreness means gains are coming, LOL!!!!!!!!

[Deathride]

You just gotta keep ploughing on, AB.

Couple of sessions

Dynamic lower body
ATG paused squat doubles
85k for 8 sets

Green band deficit deadlifts
125k for 8 singles.

And rows with 125k (8 / 8 / 8)

This was all one session.

----------------

Rep bench
Feet up bench
110k for a total of 30 reps (9 / 6 / 5 / 4 / 3 / 3)

Db rows
50k db for 40 total reps per arm (alternating sets of 10)

And done.

-----------------

Had a terrible virus overnight - was up rigoring and shaking! But after some strong coffee and some anti-inflammatories, I did a quick train anyway!

High block clean and jerk double
30k / 30k / 40k / 50k / 55k / 60k / 65k / 70k / 75k / 80k

Block pull / pull / clean / clean / jerk
70k for 4 sets

And done in about 20 minutes. That'll do for some explosive work!