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Nice strength on the hip thrusts, I myself started doing them recently since I'm not DLing.
how come you do them?
Also do you let the weight rest at the bottom like a DL or is it in the air the whole set? I've been doing them all in one go but I saw Bret Contreras doing them with dead stops.
There's this grill at my gym who does these with 4 plates and you could drown between her gloots hnnnnng
Friday 21st April
Upper 2
Incline bench:
60 x 12
80 x 12
100 x 6
107.5 x 9 *[b]PB[/b]*
115 x 3
122.5 x 3 *[b]PB[/b]*
110 x 7 prob have this for 9 fresh, had two huge misgrooves and still eeked out 7 + 3 @ 100
A variety of pullups:
+15 x 8
+15 x 8
+15 x 12 total
+15 x 6 total + 10
Row:
db 30 x 15
"
"
BB 60 x 15
Hammer curls:
25 x 12
25 x 12
25 x 12
Straight bar tricep pushdowns:
80 lbs x 12
80 lbs x 12
80 lbs x 8, 60 lbs x 10
Decline CH pushups:
x20
x15
x12
OH tricep extension:
15 x 8
15 x 8
12.5 x 12
cardio:
insanity warm-up (repeated round 2 since i had to pause for calf cramps lel)
[QUOTE=Fattgott;1491949261]Nice strength on the hip thrusts, I myself started doing them recently since I'm not DLing.
how come you do them?
Also do you let the weight rest at the bottom like a DL or is it in the air the whole set? I've been doing them all in one go but I saw Bret Contreras doing them with dead stops.
There's this grill at my gym who does these with 4 plates and you could drown between her gloots hnnnnng[/QUOTE]
gotta get them jooooocey glutes mane ;) just because i don't feel squats work the glutes enough but hip thrusts do have transfer to squats. gonna slow down the progression now im at 2x BW. i don't think it makes a difference how you do them, I just try not to use my lower back (hyperextending aint bout that life) and keeping constant tension plus a 10s pause on the last rep gets a nice burn in dem dere glutes.
brb using imagination since no pics...
Monday 24th April
Lower 1
Squat:
60 x 5
80 x 6
100 x 5
120 x 3
135 x 2
145 x 4 *[b]PB[/b]*
145 x 8 *[b]PB[/b]* had more but bar was slipping down my back..
152.5 x 2 *[b]PB[/b]*
120 x 6 pause last
considering my entire lower body was sore from hiit and i sprained my wrist.. not bad
Nordic curl:
3 x 8
Bike sprints:
3.5 k in 400-500m intervals - best 400m avg 50kp/h @ max
cbf doing hiit today since it was already late as of finishing (9:30)
Tuesday 25th April
Upper 1
easy workout today since i rekt my wrist and it'll need probably week to get back to 100%
OHP:
dbs
40 x 5
60 x8
60 x 8
60 x 8
NG pullups:
3 x 15
OHP grip high incline:
60 x 8
80 x 8
80 x 8
80 x 8
1 arm lat pulldown:
80 lbs x 8
100 lbs x 8
100 lbs x 8
100 lbs x 8
NG front raises:
12.5 x 8
12.5 x 8
12.5 x 8
Band pullaparts:
3 x 20
Hammer curls:
12.5 x 15
12.5 x 15
12.5 x 20
Thursday 27th April
Upper 2
DB OHP:
12.5 x 10
17.5 x 10
25 x 12
25 x 12
25 x 12
WG pullups:
100 in 9 sets (started with sets of 10 otherwise it would've been 8 or fewer..)
NG cable row:
150 lbs x 12
150 lbs x 12
150 lbs x 12
Band facepulls:
3 x 20
Band pullaparts:
3 x 20
DB shrugs:
25 x 20
25 x 20
25 x 20
Insanity pure cardio full workout
probably not a good idea to do this the day before leg day.. oh well
Friday 29th April
Lower 2
SQuats:
60 x 6
80 x 6
100 x 5
120 x 5
120 x 5
120 x 5
man set 1 at 120 was bad. so i stayed there and just let it be an easy day. last 2 sets were much easier
Hip thrust:
60 x 10
100 x 6
140 x 6
167.5 x 6
167.5 x 8
167.5 x 10 *[b]PB[/b]* 10s hold on 10th
finally the >2x bw hip thrust for 10. 2.5 kg/week progression now and will maybe start playing with the sets/reps
Nordic curls:
3 x 8
7 sets 500m intervals row (@max) => bike (@26-max)
Saturay 29th April
Upper 3
Incline bench:
60 x 12
80 x 10
100 x 5
110 x 4
117.5 x 2
125 x 2 *[b]PB[/b]*
105 x 5 x 5
NG chins:
x10
x10
50 reps +15 kg in 5 sets
Front raises:
15 x 20
15 x 20
15 x 20
Tricep pushdowns:
60 lbs x 15
60 lbs x 15
60 lbs x 12, 40 lbs x 8
Hammer curls:
17.5 x 15
17.5 x 15
17.5 x 20
wrist is about 80% back to normal. another week and it'll be back to full strength again.
Monday 1st May
Lower 1
Box squat(knee too sore for fulls):
60 x 12
80 x 12
100 x 12
120 x 12
140 x 10 *[b]PB[/b]*
140 x 10
140 x 10
hip thrust:
60 x 12
100 x 8
130 x 6
150 x 5
170 x 6
170 x 8
170 x 10 *[b]PB[/b]*
3k running in 20m shuttles (usually sets of 240m..) 1km of which was with 500m bike sprints. the pain.
Tuesday 2nd May
Upper 1
OHP:
60 x 5
60 x 12
65 x 10
70 x 8
75 x 6
wrist is still sore so can't push aggressively like i want too.. still seems to limit how much force i can put in when the grip is close and at the clavicle as in ohp
WG pullups:
x15
+15 x 12
+25 x 10
+15 x 13 to make 50 reps lol
45s rest
x10
High OHP grip incline bench:
60 x 12
85 x 12 *[b]PB[/b]* grindiest rep in my life lol
87.5 x 8
87.5 x 8
Hammer curls:
20 x 15
20 x 15
20 x 20
biceps wyd..
Tricep pushdowns:
60 lbs x 12
60 lbs x 10, 50 lbs x 8
60 lbs x 8, 50 lbs x 6, 40 lbs x 6
1 arm lat pulldown:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Meadow row thing:
pl8, 10 x 12
pl8, 10 x 12
pl8, 10 x 12
Insanity pure cardio + cardio abs (no stretch/cooldown down for pure cardio..) feel like my fitness is improving a lot since i had to take breaks only cus my legs were filling with lead.. legs are actually getting bigger too so it seems they respond well to high volume
Thursday 4th May
Upper 2
DB OHP pause:
10 x 12
17.5 x 12
25 x 12
25 x 12
25 x 12
NG pullups:
3 x 20
Cable row:
160 lbs x 12
160 lbs x 12
160 lbs x 12
Lateral raise:
17.5 x 8, 10 x 12
17.5 x 8, 10 x 12
17.5 x 8, 10 x 15
BTN wg lat pulldown:
110 lbs x 12
110 lbs x 12
110 lbs x 12
band facepulls:
3 x 15
Conc hammer curls:
15 x 15
15 x 12
15 x 12
CG pushups sets of 20
Hammer curls:
15 x 12
15 x 12
15 x 12
beep test level 10 shuttle 2
Friday 5th May
Lower 2
Squat:
60 x 5
80 x 5
100 x 5
120 x 3
135 x 1
147.5 x 2
120 x 6
insanity max interval circuit
was hungover and tired so at least i got something done. glutes and upper body are sore today should be fun trying incline..
Saturday 6th May
Upper 3
Incline bench:
60 x 12
80 x 10
100 x 8
115 x 5 + 1
dropset 80x 10 CG
Widest grip pullups:
x12
x12
x10
Meadow row thing:
pl8 + 10 x 15
pl8 x 15
pl8 x 12
lat pulldown burnout drop sets..
OH Tricep extension:
15 x 20
17.5 x 12
17.5 x 12
Tricep pushdown:
60 lbs x 12
50 lbs x 12
50 lbs x 10, 40 lbs x 10
CG pushups (on stands):
x20
x15
x20
Monday 8th May
Lower 1
Squat:
60 x 5
80 x 5
100 x 5
120 x 5
137.5 x 1
137.5 x 2
137.5 x 3
another poor day squatting.. the added cardio has probably increased my caloric deficit and it usually gives me about a week of feeling like absolute chit
Box squat:
100 x 20
100 x 20
100 x 20
Bike sprints:
500 m intervals x 5
Hip thrust:
60 x 12
100 x 8
140 x 6
172.5 x 6
172.5 x 8
172.5 x 10 *[b]PB[/b]* 10s pause on 10th
Nordic curls:
3 x 9
Abs: leg/knee raises w/modified v-situps 3 sets
Fun 3x20 lmao
Tuesday 9th May
Upper 1
OHP:
60 x 5
60 x 5
67.5 x 4
72.5 x 2
77.5 x 4
77.5 x 5
77.5 x 6
WG pullups:
2 x 10 BW
3 x 10 @ 10
5 x 10 @ 20
High CG incline bench:
60 x 8
70 x 8
80 x 12
80 x 12
80 x 10 + 2
Front raises:
25 x 8
25 x 8
25 x 8, 15 x 12
Hammer conc curls:
17.5 x 12
17.5 x 12
17.5 x 6 slow ecc
Decline diamond pushups 3 x 20
Hammer curls:
17.5 x 12
17.5 x 12
17.5 x 12
Band pullaparts - 2 bands 3 x 15
Thursday 11th May
Upper 2
DB OHP:
15 x 15
20 x 15
22.5 x 15
25 x 20 *[b]PB[/b]
wtf? had a little trouble with 22.5 then suddenly the 25's were like nothing lol had to double check i'd picked the right dumbbells
NG cable row:
150 lbs x 12
150 lbs x 12
150 lbs x 12
Face pull:
3 x 20
Pause BB row:
60 x 12
60 x 12
60 x 12
1km run - 3:50. barely out of breath after this.. on a real track and with a bit of practice (need more endurance in my tibialis anterior..) could be sub 3:30 if that means anything..
1km of 20m shuttles (1 minute sprints..)
Friday 12th May
Lower 2
Squat:
60 x 5
80 x 5
100 x 5
120 x 3
140 x 2
not happening.. this knee is affecting me so much that i squat way over to the left side.. going to take off squats till i return from hols mid way through june
Box squat:
100 x 8
110 x 20
110 x 20
110 x 20
Hip thrust:
60 x12
100 x 10
140 x 6
175 x 6
175 x 8
175 x 10 *[b]PB[/b]* 10s pause on 10th
some sprints, bike sprints
Saturday 13th May
Upper 3
Incline bench:
60 x 10
80 x 10
80 x 10
100 x 7
100 x 7
100 x 7
100 x 7
100 x 8
none of the sets were too hard, stayed light since i couldnt get the setup right and it just felt really weird
NG pullups:
x12
+15 x 8
+25 x 10
+25 x 10
+30 x 5, +20 x 5, + 10 x 5, BW x 6
Lateral raise:
15 x 12
15 x 12
15 x 12
Upright row:
15 x 12
15 x 12
15 x 12
Widest grip pullups:
3 x 10
Hammer curls:
25 x 8
22.5 x 8
22.5 x 10
Meadow row thing paused:
pl8 x 12
pl8 x 12
pl8 x 12
Tricep pushdown:
80 lbs x 8 + dropsets
50 lbs x 12
70 lbs x 8 + more dropsets
1 km running - 250 easy, 750m in 2:30 (@1 incline)
Monday 15th May
Lower 1
Box squat:
60 x 12
80 x 10
100 x 8
112.5 x 20
112.5 x 20
112.5 x 20
Hip thrusts:
60 x 12
100 x 10
140 x 8
160 x 6
177.5 x 10
177.5 x 10
177.5 x 10 *[b]PB[/b]* 10s pause on 10th
Bike, rower 5k in 7 sets.
500 m bike sprint - max speed 72.9 @ max
getting some striations and separation but cant really see in photo cus chit camera + shaky arthritis hands
Tuesday 16th May
Upper 1
OHP:
60 x 6
67.5 x 5
73.5 x 3
78.5 x 7 *[b]PB[/b]*
78.5 x 6
78.5 x 5 +2+1
WG pullups:
X15
X20
X20
+20 x 15 *[b]PB[/b]
+30 x 7+1
+30 x 5+2
X15
High cg incline bench:
60 x 10
80 x 8
85 x 8
90 x 7
80 x 8
80 x 8
Pretty burnt out on this
Front raises:
25 x 10
Tweaky shoulder so did a burnout set and some band pullaparts
Tricep pushdowns:
60 lbs x 15
60 lbs x 15
60 lbs x 8 w/ dropsets
Hammer curls:
20 x 15
20 x 15
20 x 15, 15 x 15
Abs
Thursday 18th May
Upper 2
Pause DB press:
15 x 15
20 x 12
25 x 12
25 x 12
25 x 12
Ng cable row:
160 lbs x 12
160 lbs x 12
160 lbs x 15
Band face pull:
3 x 20
Pause BB row:
65 x 12
65 x 12
65 x 12
Treadmill beep test: set 1% incline start at 9kph increase by 0.5 every minute.
Got to 10s into 16.5
Friday 19th May
Lower 2
Box squat:
60 x 12
80 x 12
100 x 12
120 x 12
125 x 12
130 x 12
Nordic curl:
3 x 10
500m bike @max
3 x 1min run @ 14kph max incline
pretty sore today probably from the running yday so didn't feel like doing too much. the incline running phuckin suuuuuuucked
Saturday 20th May
Upper 3
Incline bench:
60 x 12
80 x 12
95 x 8
105 x 7
105 x 7
105 x 7
105 x 7
105 x 7
NG pullups:
x8
x8
+10 x 5
+20 x 5
+30 x 5 x 5
the high volume on tuesday is frying my back.. always fatigued AF on saturdays. still pretty easy just wanted to get a little volume with a little heavier weight
Lateral raise:
17.5 x 12
17.5 x 12
17.5 x 10, 12.5 x 10
DB Upright row (paused at top):
17.5 x 12
17.5 x 12
12.5 x 12
Hammer curls:
22.5 x 15 *[b]PB[/b]*
22.5 x 12
22.5 x 12
1 arm lat pulldown:
80 lbs x 12
90 lbs x 12
90 lbs x 12
Meadow row thing:
pl8,5 x 12
pl8,5 x 12
pl8,5 x 12
OH tricep extension:
25 x 12
25 x 10
25 x 10
Tricep pushdown:
70 lbs x 8, 60 lbs x 6
60 lbs x 8, 50 lbs x 7
60 lbs x 6, 50 lbs x 6, 40 lbs x 6
some SLJ, OH medicine ball tosses, a few short sprints and CMJs
Monday 22nd May
Lower 1
11/2 box squats:
60 x 6
80 x 6
100 x 5
110 x 5
115 x 5
120 x 5
ded today
6.5km row, bike in increasing length intervals ("supersetted") then a 500m fatigued run at the end @18
new low bw today 82.6kg/182lbs.. so close mane
Tuesday 23rd May
Upper 1
Exams finished today hopefully i can get some dank sleep in the next few days. feel like a wraith atm with a deficit that feels a little severe and barely any sleep.. 2 weeks till i go on holiday so just got to hold on till then before i can take a week off the gym and eat like a normal person for a bit (think im going insane for food now lol)
OHP:
60 x 6
67.5 x 5
72.5 x 3
77.7 x 2
82.7 x 4 *[b]PB[/b]*
80 x 5
80 x 3, 60 x 8
> BW for 4 reps. need to test this when im fully rested sometime. have 0 glycogen stores so just died on set 3
WG pullups:
x15
+15 x 20 *[b]PB[/b]* dayum
+25 x 10
+25 x 10
+25 x 10
x20
x15
CG high incline bench:
60 x 12
80 x 10
85 x 8
90 x 6
500m @ 20 1% incl
Thursday 25th May
Upper 2
Pause DB press:
15 x 12
17.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12
meadow row thing:
pl8,10 x 12
pl8,10 x 12
pl8,10 x 12
High, Low band facepull:
5,5 x 3
5,5 x 3
5,5 x 3
NG cable row:
160 lbs x 12
160 lbs x 12
160 lbs x 12
back a little iffy today since i did some rowing yday (even though it was my day off..)
10 incl 1min @14, @15, @16 + 1.5k shuttles
Friday 26th May
Lower 2
Box squat:
60 x 12
80 x 12
100 x 12
120 x 10
130 x 8
140 x 6
Hip thrust:
60 x 12
100 x 20
110 x 20
120 x 20
cba going heavy today
10k bike in intervals, some sprinting
Saturday 27th May
Upper 3
Pause incline bench:
60 x 12
80 x 10
90 x 8
95 x 6
NG pullups:
3 x 12
slow and controlled
Side, front raises:
15 x 4, 12
15 x 4, 12
15 x 4, 12
Tricep pushdowns:
70 lbs x 15
70 lbs x 8, 60 lbs x 10
70 lbs x 8, 60 lbs x 10, 50 lbs x 10
Hammer curls:
20 x 15
20 x 15
20 x 15
Ab wheel:
3 x 12
3.6k row
im sick so feel like chit, no energy and shoulder was a little tweaky so just put in somethign
Jesus that OHP is insane. BW x4, ****kkkkk
Monday 29th May
Lower 1
Box squat:
60 x 12
80 x 12
100 x 12
115 x 12
125 x 10
135 x 8
145 x 6
Bike sprints 300m x 3 @ max - 72.1km/h best
BB lunges:
80 x didnt count
90 x 6ea
90 x 4ea, 80 x 4ea
4 count nordic curl:
3 x 12
ab wheel, modified v sit ups 3 sets
[QUOTE=Kameronn;1506366991]Jesus that OHP is insane. BW x4, ****kkkkk[/QUOTE]
thanks brah but it feels poverty lol hopefully ill get 4-5 at 85 today which would be a little better.. drop bench and join me in incline city ;)