-
[b]notes from today[/b]
Still not feeling 100%. Not really fluey or achey just a kind of general fatigue. On the plus side, today was the first day this week I didn`t wake up with a splitting headache. Hurray.
Felt a small tweak in my inner thigh on the warmup which kinda threw everything off so swapped the single leg work for some single leg leg extension
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
200kg 3x2
220kg x1 just to see how it felt RPE 9
[b]SINGLE LEG LEG EXTENSION[/b]
3x12
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Not bad
[b]BENCH[/b]
140kg x1 RPE 9
125kg 3x1
[b]LEG PRESS[/b]
270kg x12
290kg x12
310kg x8
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Not bad.
[b]SEATED VERTICAL JUMP[/b]
3x10
[b]squat[/b]
120kg x5
140kg x5
150kg x5
[b]SEATED SMITH MACHINE PRESS[/b]
The gym was undergoing a bit of refurbishment so the usual machine was out of order. Back to normal next week
3x10
[b]GOOD MORNING[/b]
100kg x8
120kg x8
140kg 2x8
[b]CHEST SUPPORTED ROW[/b]
3x8
[b]LAT RAISE[/b]
7.5kg 3x10
[b]REAR RAISE[/b]
7.5kg 3x15
-
[b]notes from today[/b]
Not bad
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
200kg x1
220kg x1
225kg x1
Solid RPE 8
[b]SPLIT SQUAT[/b]
+30kg x8
+35kg x8
+40kg x8
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Small increase. Still room to grow.
[b]BENCH[/b]
142.5kg x1 RPE 9.5
Had to bench in the new rack but safety bars I suppose.
[b]LEG PRESS[/b]
270kg x12
290kg x12
310kg x12
Moving.
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Spent all day Monday painting and woke up with my back all knotted so surprised I got this done. Still a bit sore.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
140kg x3
150kg x3
160kg x3
[b]USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS[/b]
60kg x8
70kg x8
80kg x8
[b]GOOD MORNING[/b]
100kg x8
120kg x8
140kg x6
150kg x6
RPE 9
[b]CABLE ROW[/b]
3x8
[b]LAT RAISE[/b]
7.5kg 3x10
[b]REAR RAISE[/b]
7.5kg 3x15
-
[b]notes from today[/b]
Back was still feeling a bit knotted so wasn`t sure how this would go but I`ll take 230kg for RPE 9 feeling like that.
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
200kg x1
220kg x1
230kg x1
Solid RPE 9
[b]SPLIT SQUAT[/b]
+35kg x8
+40kg x8
+45kg x86
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Work done.
[b]BENCH[/b]
100kg 3x7
Nice and easy
[b]LEG PRESS[/b]
270kg x12
290kg x12
310kg x12
Moving.
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Had to get through this at a rapid clip which is always fun.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
120kg x6
140kg x6
150kg x6
Started getting light headed in my second set. Probably should have stopped but thought I`d film the last set and if something happened at least I`d get £250 from You`ve Been Framed or ed up on Gym Fails. Alas nothing.
[b]BB STRICT PRESS[/b]
Viking press thing was being used so resorted back to barbell
50kg x8
60kg x8
70kg x6
Felt ok
[b]GOOD MORNING[/b]
100kg x8
120kg x8
130kg x6
[b]BB ROW[/b]
80kg x8
90kg x8
100kg x8
[b]LAT RAISE[/b]
7.5kg 3x10
[b]REVERSE PEC DEC[/b]
7.5kg 3x15
-
[b]notes from today[/b]
Trained at Strathclyde Uni today with the infamous "rack waiting area". New.
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
So I didn`t actually plan to go to 240kg today. Plan was 235kg. But for some reason I couldn`t get the 5kg plates on one side of the bar. Think it was a bit bent and the 5kg plates just wouldn`t fit so just went to 240kg.
240kg x1 (probably a good RPE 9 I think).
200kg 2x1 RPE 8/9
[b]SPLIT SQUAT[/b]
+36kg x8
+40kg x8
+44kg x8
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Work done. Tough session but got everything in.
[b]BENCH[/b]
105kg 3x7
Nice and easy
[b]LEG PRESS[/b]
260kg x10
300kg x10
340kg x6
Moving.
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Very tough session today no doubt. But work was done. The baby Jesus would be proud.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
120kg x6
130kg x6
140kg x6
150kg x6
Knees were a little bit achy on the warmups but fine on the working sets. Go figure.
[b]USED THE PENDULUM SQUAT MACHINE - QUASI VIKING PRESS[/b]
60kg x8
70kg x8
80kg x8
90kg x8
With leg drive
[b]GOOD MORNING[/b]
100kg x8
110kg x8
120kg x8
130kg x8
RPE 8
[b]CABLE ROW[/b]
3x8
[b]LAT RAISE[/b]
7.5kg 3x10
[b]REAR RAISE[/b]
7.5kg 3x15
-
[b]notes from today[/b]
Still moving forward
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
245kg x1 (probably somewhere between a RPE 9 and 9.5 I think. Not close to a grinder.).
225kg 2x1 RPE 9
[b]SPLIT SQUAT[/b]
+37.5kg x8
+40kg x8
+45kg x8
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Really tired today for some reason but got some work in.
[b]BENCH[/b]
110kg x7,x5,x5
RPE 8
[b]LEG PRESS[/b]
The big boy leg press was being used and I didn`t have a lot of time so used the machine one. Max weight. 3x20 reps.
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Very tough session today no doubt. But work was done. Only had an hour so basics done and out.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
130kg x6
140kg x6
150kg x5
160kg x3
RPE 8
[b]PUSH PRESS[/b]
Pendulum thing in use so back to basics
60kg x8
70kg x8
80kg x 6
RPE 8
[b]GOOD MORNING[/b]
100kg x8
120kg x8
130kg x6
140kg x6
RPE 8
-
[b]notes from today[/b]
Smooth as a babies bum
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
220kg x1 0 felt I could have hit 8 here.
230kg x1
[b]SPLIT SQUAT[/b]
+40kg x8
+45kg x8
+50kg x8
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Decent session.
[b]BENCH[/b]
110kg x7,x6,x5, x5
RPE 8
[b]LEG PRESS[/b]
270kg x10
310kg x10
340kg x10
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Good to go a bit lighter today. Much needed.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
100kg 4x5
[b]PUSH PRESS[/b]
60kg x8
65kg x8
70kg x8
RPE 8
[b]RDL[/b]
Just getting used to these again
60kg x8
80kg x8
100kg x8
Pretty smooth
[b]BB ROW[/b]
80kg x10
95kg x10
105kg x6
-
[b]notes from today[/b]
Smooth as a babies bum
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
250kg x1
Pleased with this since 220kg felt heavy as hell but 235kg flew up and 250kg wasn`t too much slower. Not a bad base to work from.
[b]SPLIT SQUAT[/b]
+40kg x8
+50kg x8
+50kg x8
[b]LAT PULL DOWN[/b]
3x7
-
[b]notes from today[/b]
Decent session.
[b]BENCH[/b]
115kg 4x5
RPE 8
[b]LEG PRESS[/b]
270kg x10
310kg x10
350kg x6
Tough one that
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10
-
[b]notes from today[/b]
Back at it. Some new stuff.
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
200kg 3x3 Easy peasy.
[b]SINGLE LEG LEG EXTENSION[/b]
Benches were at a premium and I was training at lunch so had to get things moving
3x12
[b]DB PULLOVER[/b]
Never done these before. Good for cracking your back!
10kg x15
12.5kg x12
17.5kg x10
-
[b]notes from today[/b]
Fairly decent. Everything moved well.
[b]BENCH[/b]
105kg x7
110kg x7
115kg x5
115kg x5
I think the bar I used is a power bar so 1-2kg heavier so I`ll take this.
RPE 9
[b]LEG PRESS[/b]
270kg x10
310kg x10
350kg x8
Adjusted my foot position very slightly up which seemed to alleviate the pressure on the knees so will stick with this.
[b]HAMSTRINGS[/b]
3x10
[b]TRICEPS[/b]
3x10[/QUOTE]
-
[b]notes from today[/b]
Not a bad session at all. No sir. Squats on a Friday. Probably in the bible or something.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
120kg 4x6
[b]PUSH PRESS[/b]
60kg x8
70kg x8
75kg x6
RPE 8
[b]RDL[/b]
70kg x8
90kg x8
110kg x8
Pretty smooth
[b]BB ROW[/b]
80kg x10
95kg x10
105kg x8
-
[b]notes from today[/b]
Carlos Santana.
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
220kg x2
[b]SPLIT SQUATS[/b]
40kg x8
50kg 2x8
[b]DB PULLOVER[/b]
10kg x15
12.5kg x12
17.5kg x10
-
[b]notes from today[/b]
Pretty solid session.
[b]bench[/b]
105kg x7
110kg x7
115kg x7
115kg x5
Rpe 9
[b]leg press[/b]
270kg x10
310kg x10
350kg x10
adjusted my foot position very slightly up which seemed to alleviate the pressure on the knees so will stick with this.
[b]hamstrings[/b]
3x10
Weight is going up on this which is nice.
[b]triceps[/b]
3x10
-
[b]notes from today[/b]
Tired as hell today but everything moved well. Go figure.
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
122.5kg 4x6
[b]PUSH PRESS[/b]
60kg x8
70kg x8
75kg x8
RPE 8
[b]RDL[/b]
80kg x8
100kg x8
120kg x8
Pretty smooth
[b]BB ROW[/b]
80kg x8
100kg x8
110kg x6
-
[b]notes from today[/b]
Everything moved well and no sumo.
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
225kg x2
[b]SPLIT SQUATS[/b]
40kg x8
50kg 2x8
Tried to keep the chest up a bit
[b]DB PULLOVER[/b]
10kg x10
15kg x10
20kg x10
PR! Oh wait. Not a PR. :(
-
[b]notes from today[/b]
Had to move days around due to work stuff and had to get through this quick.
[b]bench[/b]
105kg x7
110kg x7
Felt a bit of tweak in my right pec so called it there. Felt good though until then.
[b]leg press[/b]
LP was being used so did some hack squats.
[b]hamstrings[/b]
3x10
[b]triceps[/b]
3x10
-
[b]notes from today[/b]
Decent session
[b]BROAD JUMP[/b]
3x5
[b]squat[/b]
125kg 2x5
130kg 2x5
[b]PUSH PRESS[/b]
55kg x8
65kg x8
75kg x8
RPE 8
[b]RDL[/b]
90kg x8
110kg x8
130kg x8
Pretty smooth
[b]BB ROW[/b]
100kg x6
110kg 2x6
-
[b]notes from today[/b]
Bit of a grinder today but everything moved as it was supposed to. For the most part.
[b]SEATED SINGLE LEG JUMP[/b]
x8
[b]DEADLIFT[/b]
230kg x2
[b]SPLIT SQUATS[/b]
40kg x8
50kg 2x8
[b]DB PULLOVER[/b]
10kg x10
15kg x10
20kg x10