28/02/19
3 Day Hypertrophy Week 4 Day 2
Bench 1ct
80 x 6 @6 (6.5)
82.5 x 6 @7 (7)
85 x 6 @8 (7.5)
87.5 x 6 @8 (9) fatigued from last set but wanted that jump. Pain is manageable.
Bench T’n’G
60 x 15 @8 (8.5)
5,5,3
RDL - Lightening these up so I can go a little lower. Mid shin instead of just below the knee. Also trying to avoid some low back irritation which i suspect is load related.
80 x 8 @6 (5.5)
90 x 8 @7 (6.5)
100 x 8 @8 (7)
100 x 8 @8 (7.5)
Face Pull 8min amrap - 32kg x 80
02/03/19
Hypertrophy Week 4 Day 3
Had pretty persistent doms, particularly in the hamstrings, all week. I have a suspicion it is due to the drop in squat frequency but this is a guess.
Deadlift
125 x 6 @6 (6)
132.5 x 6 @7 (7)
140 x 6 @8 (8.5) PR
135 x 6 @8 (8) CNS = lightly steamed
High Incline Bench
50 x 8 @6 (6)
57.5 x 8 @7 (6.5)
62.5 x 8 @8 (8)
62.5 x 8 @8 (8.5)
Leg Press - Same as squats some pain in the right hip/upper quad area when i get to depth. Cut these a little short as a result.
130 + sled x 15 @8 (7)
5x5 pretty light but still got the jelly legs and a good puummp.
03/03/19
Hypertrophy Week 4 GPP 2
LISS 30 minutes - Going to stick to LISS as my compliance to HIIT training is so poor and need to find a medium where I can actually do it.
Cable Tricep Extensions
50 x 4 x 15
Dumbell Curls
16 x 3 x 12
12 x 1 x 12
L-sit knees up 8min amrap 6 x 25s
06/03/19
3 Day Hypertrophy Week 5 Day 1
1st chance to train as spent last 2 days on the road.
Squat
110 x 6 @8 (8) still having hip issues. Starting to irritate me now.
127.5 x 1 @7 (7.5) feeling non specific tightness and pain in my right side from knee to glute. Manageable.
130 x 1 @8 (8)
110 x 6 @8 (8)
110 x 6 @8 (8.5)
Press
65 x 1 @7 (7)
70 x 1 @8 (8)
60 x 6 @8 (8)
57.5 x 6 @8 (8)
57.5 x 6 @8 (8)
Pendlay Row (strict)
65 x 12 @8 (7.5)
5x5
Barbell Curls
30 x 4 x 12
Cable Tricep Extensions
23 x 4 x 15
09/03/19
3 Day Hypertrophy Week 5 Day 2
Bench 1ct
85-87.5 x 6 @8 ()
95 - 97.5 x 1 @7 ()
100 - 102.5 x 1 @8 ()
x 6 @8 ()
x 6 @8 ()
SLDL
x 8 @6 ()
x 8 @7 ()
x 8 @8 ()
x 8 @8 ()
x 8 @8 ()
x 8 @8 ()
Incline DB Press (45°)
x 15 @8 ()
Hammer Curls
20 x 4 x 12
Cable Tricep Extensions
50 x 4 x 12
09/03/19
3 Day Hypertrophy Week 5 Day 2
Legs still sore from squatting. Ridiculous. I seem to recover better from high intensity and frequency then volume. Mental note for programming onwards.
Bench 1ct
85 x 6 @8 (7.5)
95 x 1 @7 (7)
100 x 1 @8 (8) Always satisfying hitting 2 plates.
85 x 6 @8 (7.5)
85 x 6 @8 (8)
Incline DB Press (45°)
24 x 14 @8 (8)
5,4,4,2
SLDL
100 x 8 @6 (6)
105 x 8 @7 (7)
110 x 8 @8 (8) 5+ = cardio…
110 x 8 @8 (8)
110 x 8 @8 (8.5)
102.5 x 8 @8 (8)
10/03/19
Hypertrophy Week 5 GPP 2
L-sit knees up 9min amrap 9 x 20s
Face Pulls 9min amrap
38.6 x 90
Cable Tricep Extensions
54 x 4 x 12
Hammer Curls
20 x 4 x 12
11/03/19
Hypertrophy Week 5 Day 3
Supposed to start hook gripping up to my top single today but run out of chalk and bar was slipping out of my hands at 100kg so stuck with straps this week.
Deadlift
135 x 6 @8 (7.5)
155 x 1 @7 (7.5)
160 x 1 @8 (8.5)
135 x 6 @8 (8)
135 x 6 @8 (9)
High Incline Bench
55 x 8 @6 (6)
60 x 8 @7 (7)
65 x 8 @8 (8.5)
62.5 x 8 @8 (8.5)
60 x 7 @8 (10)
55 x 8 @8 (8)
CG Bench
50 x 12-15 @8 (7.5)
5,5,4,3
12/03/19
Hypertrophy Week 5 GPP 2
30 min Liss
Face Pulls 9min amrap
41 x 9 x 10
Cable Tricep Extensions
54 x 4 x 15
Curls
20 x 4 x 12
14/03/19
Hypertrophy Week 6 GPP 1
Totally exhausted from lack of sleep and personal stresses so had to really force myself to the gym today. A good nights sleep and sqwaats tomorrow.
12min HIIT Battle ropes 20/100 x 6
Chins 10min amrap* - 4,4,2,2,2,2,2,3,2,2 (25) feel so weak.
Dips
Bw x 3 x 12
Barbell Curls
35 x 4 x 12
15/03/19
3 Day Hypertrophy Week 6 Day 1
Bw - 88.6kg
Waist - 37.25
Squat
110 x 6 @8 (7.5) ripped underwear lol
127.5 x 1 @7 (7) hip holding up just about.
132.5 x 1 @8 (8.5) went a little too deep but felt good.
110 x 6 @8 (8)
105 x 6 @8 (8)
Press
60 x 6 @8 (8.5)
67.5 x 1 @7 (7.5)
70 x 1 @8 (8.5)
60 x 6 @9 (8.5) 5th rep almost fell backwards. Life flashed before eyes… pretty boring.
57.5 x 6 @8 (8)
Pendlay Row
70 x 15 @8 (7.5)
5,5,3
17/03/19
3 Day Hypertrophy Week 6 Day 2
The doms in my legs are becoming a bit of a joke now. Deeling like i’ll tweak a hamstring getting out of bed. Still we’ll see what weight i can use on stiff legs once i’m warm.
Bench 1ct
87.5 x 6 @8 (8.5)
97.5 x 1 @7 (7)
102.5 x 1 @8 (8.5) shoulder and elbow pain @7
87.5 x 6 @9 (8)
85 x 6 @8 (7.5) could have kept these back offs heavier but in a lot of pain right now.
SLDL
80 x 8 @6 (6)
85 x 8 @7 (6.5)
90 x 8 @8 (7)
90 x 8 @8 (7)
90 x 8 @8 (7) these actually make me nauseous.
90 x 8 @8 (7)
Incline DB Press (45°)
22 x 12 @8 (8)
5,5,2
19/03/19
Hypertrophy Week 6 GPP 2
LISS 30min
L-sit knees up 10min amrap - 10 x 20s
Face Pull 10min amrap - 45kg x 10 x 8
Cable Tricep Extensions
50 x 4 x 15
Hammer Curls
18 x 4 x 12
20/03/19
Hypertrophy Week 6 Day 3
Deadlift
140 x 6 @8 (7) 140 has never flown so well.
150 x 1 @6 (6)
157.5 x 1 @7 (7)
162.5 x 1 @8 (8)
140 x 6 @8 (9)
135 x 6 @8 (8.5)
High Incline Bench (dumbells) had to switch to dumbells because commercial gym problems.
24 x 8 @6 (6.5)
26 x 8 @7 (7)
30 x 8 @8 (8)
30 x 8 @8 (8.5)
26 x 8 @8 (7.5)
26 x 8 @8 (7.5)
Leg Press
150 x 15 @8 (7.5)
5x5
CG Bench
50 x 15 @8 (7)
5x5
Best i’ve felt training in a while.
24/03/19
3 Day Hypertrophy Week 7 Day 1
1 too many days off and travelling so feeling quite stiff.
Squat
115 x 6 @8 (8) feel a little sick but the strength is there and no hip pain = win.
127.5 x 1 @7 (7)
135 x 1 @8 (8.5) PR
112.5 x 6 @8 (9) I fatigue quickly haha
107.5 x 6 @8 (9)
Press
57.5 x 6 @8 (7.5)
65 x 1 @7 (7)
70 x 1 @8 (8.5)
60 x 6 @9 (8.5)
57.5 x 6 @8 (8)
Pendlay Row
70 x 12 @8 (8)
4,3
Tricep extensions
54 x 5 x 12
Barbell Curls
30 x 5 x 12
26/03/19
3 Day Hypertrophy Week 7 Day 2
Bench 1ct
85 x 6 @8 (7.5)
90 x 6 @9 (8.5) PR. Pain @6.5. Form was sloppy but strength is there.
100 x 1 @7 (8) pain in my left shoulder making the eccentric particularly hard. Almost like a tempo bench. Lockout is feeling solid though.
Couldn’t unrack and hold bar steady with 85 or 75 so cut the back off sets. Hard typing this.
SLDL (in squat shoes)
60 x 8 @6 (6) My body is ready to switch programs. Seriously fatigued and no surprise have bad hammy doms from squats.
70 x 8 @7 (6.5)
75 x 8 @8 (7)
75 x 8 @8 (7) Cut the last sets session rpe climbing fast.
Incline DB Press (45°)
20 x 12 @8 (7.5)
5x5
28/03/19
Hypertrophy Week 7 GPP 1
Body is feeling ready to switch to some new programming and decided instead of jumping straight back onto HLM i’m going to run the endurance template to really focus on getting my waist size down and generally feel leaner and more conditioned.
Plank 10min amrap
90s, 40, 30, 30, 30, 30 - 4:10
Face Pull 10min amrap
52kg x 10 x 8
Cable Tricep Extensions
50 x 5 x 15
Barbell Curls
30 x 5 x 15
Liss 30min
30/03/19
Hypertrophy Week 7 Day 3
Deadlift
140 x 6 @8 (8)
157.5 x 1 @7 (8)
140 x 6 @8 (9)
135 x 6 @8 (8.5)
High Incline Bench
50 x 8 @6 (5.5)
60 x 8 @7 (7)
65 x 8 @8 (8)
60 x 8 @8 (7.5)
60 x 8 @8 (8)
60 x 8 @8 (8)
Leg Press
170 x 15 @8 (8)
5x5
CG Bench
55 x 15 @8 (8)
5,4,4,3
01/04/19
Bw: 88.8kg
Waist: 37"
3-0-3 Tempo Curls (heaviest weights I have at home so made it more challenging.)
10kg x 3 x 12
Supersetted w/
CG Press ups
3 x 12
02/04/19
Endurance Week 1 Day 1
Squat
105 x 5 @6 (6) some hip pain which is frustrating but fine.
110 x 5 @7 (7) just feeling rusty in general.
115 x 5 @8 (8.5)
110 x 5 @8 (8)
Press
55 x 5 @6 (6)
57.5 x 5 @7 (7) seeing stars
60 x 5 @8 (7.5)
60 x 5 @8 (7.5)
Chins 7min Amrap (sets @8)
8, 4, 4, 3, 3, 3 (25)
Plank 5min amrap
60s, 40, 30, 20 (2:30)
Bike 500m test - 1min w/ resistance lvl 5
sRPE - 7