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Week 7 Day 3
Pause squat
335 x 1
325 x 2, 2
CG bench
245 x 3, 3, 3
Feet up bench
235 x 3, 3
DB rows
80s x 12, 12, 12
Facepulls
20 x 12, 12, 12
Side planks
2 x 40 sec. each side
Cable crunches
75 x 15, 15
Reverse crunches
bw x 15, 15
Pretty good. Happy about squats. CG bench felt awkward.
[youtube]Gu_QI2NV3Nk[/youtube]
[youtube]h0844kIB0fg[/youtube]
Week 7 Day 4
Bench t&g
255 x 3, 3
Pause DL
355 x 1
335 x 2, 2, 2
Cable crunches
130 x 20, 20
Reverse crunches
bw x 18, 18
Side planks
2 x 20 sec. each side
2 x 30 sec. each side
New bench in different gym threw me off a bit, felt harder than I expected.
[youtube]Bq95nHcKa44[/youtube]
[youtube]wCc3_3WKMcQ[/youtube]
Well, sh*t.
You guessed it.
Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.
Meanwhile, Corona workouts. Time to get creative.
See yous alls on the flip side.
Good luck and stay healthy.
[QUOTE=ECGordyn;1600336341]Well, sh*t.
You guessed it.
Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.
Meanwhile, Corona workouts. Time to get creative.
See yous alls on the flip side.
Good luck and stay healthy.[/QUOTE]
Real sorry to hear that, man. Try to make the best of it!
So this is cool. The gym owner is letting me work out there in the afternoons while she takes care of the plants and things.
However, she's also letting a doctor work out there, and there's a Covid patient in his hospital. He doesn't work with the patient, she's isolated.
Anyway...
Calgary Barbell 8 Week Program, 2nd cycle
Week 1 Day 1
Squat
315 x 3, 3, 3
265 x 5, 5
DB bench
80s x 12, 12
90s x 10, 10
SLDL
275 x 9
265 x 9
245 x 9, 9
Can't do barbell bench because it's in the front room of the gym with the big glass walls. Everyone will see that we're violating government order by using a fitness facility. So I'm trying to match the tonnage from BB bench. SLDL is a lot harder than I expected, but it feels much better than RDL.
[youtube]ThKbmViuIS4[/youtube]
[youtube]qMhtJy6rcyw[/youtube]
[youtube]Qk3RGVHDavQ[/youtube]
Week 1 Day 2
DL
315 x 3, 3, 3
275 x 5, 5
Pause DB bench
100s x 5, 5, 5
Squat
250 x 5, 5
Cable row wide grip
130 x 10, 10, 10, 10
Cable crunches
70 x 15, 15
Reverse crunches
bw x 15, 15
Nothing special about DL, just wanted to show the bunkered gym.
[youtube]dGf2OCIUrAw[/youtube]
Bought a home gym. Fortunately the inventory is pretty high in Thailand. Will be tracking in kgs from here on. 2 weeks since last barbell workout, so I'm starting back light.
Wednesday 15 April
Bench
100 x 3
87 x 5, 5, 5
Squat
100 x 5, 5, 5
DL
150 x 1
130 x 5, 5
Pendlay
72 x 5, 5, 5
Thursday 16 April
Bench
100 x 5
87 x 5, 5, 5
Squat
150 x 2
110 x 5, 5
Chins
bw x 8, 8, 6
Sat 18 Apr
Bench
100 x 5, 5
87 x 5, 5
Squat
110 x 5, 5, 5
DL
150 x 2
130 x 5, 5, 5
Pendlay
87 x 5, 5, 5
Pendlays rock, I miss doing these. Want to work them into my real program once I get started on it.
Sun 19 Apr
Bench
100 x 7
87 x 6, 6, 6
Squat
150 x 3
120 x 5, 5
Chins
bw x 8, 8, 7
Reverse crunches
bw x 12, 12
Crunches
2.5 x 15, 15
All moved pretty good. Will go back on program later this week.
Calgary Barbell 8 Week, 2nd cycle
Week 1 Day 1
Squat
150 x 3
135 x 3, 3
120 x 5, 5
Bench
100 x 3, 3, 3, 3
85 x 5, 5
Chins
bw x 8, 8, 8
Week 1 Day 2
DL
150 x 3
135 x 3, 3
120 x 5, 5
Bench
95 x 4, 4, 4
Squat
115 x 5, 5
Pendlay
87 x 10, 10, 10
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 12, 12
Crunches
2.5 x 12, 12
[youtube]LGmiU1o2LB4[/youtube]
Good stuff, man! Glad you're able to make it work at home.
[QUOTE=knowles.ja;1603335231]Good stuff, man! Glad you're able to make it work at home.[/QUOTE]
Thanks Knowles.. Home gyms are goat!
Week 1 Day 3
Pause squat
125 x 4, 4, 4, 4
Bench
85 x 5, 5, 5, 5, 5, 5
Feet up bench
85 x 5, 5, 5, 5
DL
115 x 5, 5
Chins
bw x 9, 9, 6, 2
[youtube]VYM98UVSQXo[/youtube]
[youtube]gbeDzy_qaQY[/youtube]
Week 1 Day 4
DL pause
130 x 4, 4, 4, 4
Bench t&g
105 x 6
100 x 6, 6
OHP
0 x 0
Pendlay
0 x 0
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 14, 14
Crunches
2.5 x 14, 14
Skipped OHP and Pendlay. Still gassed from yesterday's bench volume.
[youtube]hhTe2CXKYiE[/youtube]
Week 2 Day 1
Squat
150 x 3, 3, 3
130 x 3
125 x 5, 5
Bench
100 x 3, 3, 3, 3, 3
85 x 5, 5, 5
Chins
bw x 8, 8, 7, 5
Side planks
2 x 35 sec. each side
[youtube]XWpHS50wZqU[/youtube]
[youtube]eL_OTPO2fGU[/youtube]
Week 2 Day 2
DL
150 x 3, 3, 3, 3
125 x 5, 5
Bench
105 x 3, 3, 3, 3
Squat
120 x 5, 5, 5
Pendlay
90 x 10, 10, 10, 10
[youtube]sJRGSK8OVBw[/youtube]
[youtube]wIleekLswcM[/youtube]
Week 2 Day 3
Squat paused
135 x 3, 3, 3, 3, 3
Bench
90 x 4, 4, 4, 4, 4, 4
Feet up bench
90 x 4, 4, 4
DL
120x 5, 5, 5
Chins
bw 82 x 9, 8, 5, 7
[youtube]Cy18QRtDKc8[/youtube]
[youtube]o4RI9eNIHeU[/youtube]
Week 2 Day 4
DL pause
137 x 4, 4, 3, 3, 3
Bench t&g
80 x 12
85 x 12
87 x 12
Spoto
80 x 7, 7, 7, 7
Pendlay
92 x 10, 10, 10
Pendlays felt like murder today. DL has a weird rep scheme because I don't have 10kg plates yet, so I add reps to reach the same total volume for a lift.
[youtube]305gyilvZww[/youtube]
[youtube]j-ZWkZxnuqM[/youtube]
[youtube]i_nclnPb0Pc[/youtube]
How are you adapting to at home workouts so far? I find that it's difficult at first to bring the same intensity that you do at a large gym. But eventually you find a good groove and you never want to go back. :D
[QUOTE=knowles.ja;1604115681]But eventually you find a good groove and you never want to go back. :D[/QUOTE]
I was thinking exactly that as I finished the workout yesterday. There's a few things I miss about public gyms--equipment variety, music, girls walking around--but over the long haul a home setup is the way to go. Eventually I want to broaden out a bit when I have more space for it
Week 3 Day 1
Squat
155 x 2
150 x 2, 2, 2, 2
125 x 4, 4
Bench
105 x 2, 2, 2, 2, 2
90 x 4, 4
Chins
bw 83 x 9, 8, 7, 6 = 30
Side plank
2 x 40 sec. each side
Reverse crunches
bw x 17, 17
Squat and bench felt heavy today.
[youtube]LYimzwCyR5g[/youtube]
[youtube]N14dfqdtMWc[/youtube]
Week 3 Day 2
DL
155 x 2, 2, 2, 2, 2
130 x 4, 4
Bench
105 x 3, 3, 3
Squat
125 x 5, 5
Pendlay
90 x 10, 10, 10
Bench felt good today, strange because it felt so heavy on Monday. Probably had 107 today, [I]maybe[/I] 110, but didn't overdo it.
[youtube]IqR7V-1-eAk[/youtube]
[youtube]z-UR_8jGIl8[/youtube]
Form looked really locked in on the benching. Solid reps!
[QUOTE=knowles.ja;1604436831]Form looked really locked in on the benching. Solid reps![/QUOTE]
Thanks, some days it's there
Week 3 Day 3
Squat pause
130 x 5, 5, 5, 5
Bench
95 x 3, 3, 3, 3, 3, 3
Feet up bench
95 x 3, 3, 3, 3
DL
130 x 5, 5
Chins
bw 83.6 x 9, 8, 5, 6, 3 = 31
Pause squats felt good, 10 kgs / 22 lbs higher than this day last cycle. Bench good too, 5 kgs higher. For chins, obviously I'm using a rep goal progression. I weigh myself before the first set, so that bodyweight includes food and water consumed during the day.
[youtube]uYuKyz32IkQ[/youtube]
Week 3 Day 4
DL pause
137 x 5, 5, 5, 5
Bench t&g
100 x 7, 7, 7, 7
Spoto
90 x 6, 6, 6, 6, 6
Pendlay
90 x 5, 8, 10
Pendlays were tough. That's becoming a pattern. Pause DL felt easy. Spoto was def rpe 10 at the last rep.
[youtube]0s10luWV_v0[/youtube]
[youtube]v73Cnph8BFo[/youtube]
Week 4 Day 1
Squat
150 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
105 x 3, 3, 3, 3, 3
95 x 4, 4, 4
Chins
bw 83.3 x 9, 9, 8, 6 = 32
All went pretty good. Took an extra rest day yesterday.
[youtube]J94N8Hg5v2M[/youtube]
[youtube]XyAyZIA2BR8[/youtube]
Week 4 Day 2
DL
155 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
100 x 4, 4, 4, 4
Squat
130 x 4, 4
Pendlay
90 x 10, 10, 10
Felt good today so didn't take a rest day as I usually do between days 1 & 2. Everything moved well though I'm pretty tired now. Squat felt heavy but all the reps look smooth. Pendlay felt much better than they usually do at the end of day 4. Will rest 2 days and then come back Monday.
[youtube]dJfOmfFP0Qc[/youtube]
[youtube]8IofNf_jxZU[/youtube]
[youtube]D30RenUhRXc[/youtube]