Spin and DB Stiff-Legged Deadlifts 28kg x10x10x10x10 (60s rest)
Frequency method – Body Rows & Press-ups, 15 reps of each for seven sets
Frequency method – Body Rows & Press-ups, 15 reps of each for seven sets. Opting for body rows instead of chins at the moment to help strengthen rear delts and minimise irritation in the shoulder. As I’m only getting into the gym twice a week at best, during December at least, I will be aiming to do frequency sets 4-5 days a week.
SPIN – rotator cuff work & frequency chins
Incline Bench 90kg x5x5x9+2+1 RP
Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)
Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20
Squat 120kg x5, 130kg x5, 140kg x10
SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)
Frequency chins x7 throughout day
Been sticking to the frequency method for last few weeks. This week now up to 9 chins and 19 press-ups for 6 sets throughout the day. Now I’m back full time in a gym I have access to the bar so don’t need to use the ladder method.
Also decided to bring some conditioning work back as I’m not teaching spin or anything else at present. I’m keeping it short and sharp and literally when I’ve got free time as opposed to a strict regime. I’m toying with the idea of hitting the Villain Challenge #1 (100 burpees within 5 mins) a few mornings a week as well, I was making good progress on it last year and felt good for it, but the overall volume alongside the classes etc was too much and had to stop in the end.
Today’s lunch break session – 100 kettlebell swings @ 24kg – time 5:30, followed by 50 ab sling knees-to-elbows (not for time) .. Not great, I was hoping to get under 5 minutes but it was good for a quick blast and now have a time to beat!
Finally back online after the move! Busy old week, been increasing my training volume again as I’ve been keeping it simple lately. Did my core & stretch stretch on Tuesday night, I’m doing frequency chins & push-ups on my non-training days (currently sitting at 6 sets of 18 press-ups & 7 chins), previously I’d been forcing the reps out on these so I’m really trying hard to only do reps that feel easy. Once they start to feel like they’re slowing down or requiring more strength I stop the set. Double Spin last night so feeling it in the legs today as usual!
Press 73.5kg x6+1+1 – Decided to start doing some rest-pause training lately as feeling bored of the 3 sets with long rest that strength training usually calls for, and I’ve always enjoyed doing it in the past. I think I’ll take a re-set however, next press session – the two rest pause lifts were killers!
Had 1 minute rest then did 16 reps with 20kg DB’s
Weighted chins 23.75kg x5+2+2, then ‘V’ grip pulldown to chest 17 reps at level 10
Weighted dips 25kg x12+6+4, then unweighted x16
Romanian deadlifts as warm-up, up to 140kg x4
Lever deadlift (plate loaded) 160kg x10 – still feeling easy (compared to 160kg bar!) – going to go for 180kg next session
Nothing much to report! got my frequency sets done, managed to get 2 chin-up ladders so 40 in total today – Still feels a bit weird walking over to the park to do a ladder on the kiddies monkey bars! Wonder what the locals think? Forcing myself to do it anyway as I really want to keep it up to increase my chins. The overall volume is also good for mass, think of a mechanics forearms or a postman’s calves..
I finally found a decent gym! Good old word of mouth, one of the guys at CF Dynamic gave me the number of his mate who referred me to the butcher who owns a gym! – £20 a month and you get a key so you can train whenever you want!
Had a great session down there:
Bench 117.5kg x5x5x5
Seated Alt. Db Curl 15kg x13x13
Seated machine row 80kg x13x11x8x8
Squat 145kg x5x5x6 – followed up with a speed 20 rep finisher on 45 degree leg press at 120kg (just because I could!)
Oh yeah, and just to top it off, here’s the ‘cardio’ area!
It’s nice to see their priorities are right! ha ha!
Also got my frequency sets in to include 3 chin-up ladders so 60 reps total. A darn good days training 🙂
Got my frequency sets done as planned, managed to squeeze in 2 chin-up ladders up to 4 (instead of forcing out 5 on the first one!), so that’s 1, 2, 3, 4, 1, 2, 3, 1, 2, 1 twice for a total of 40 chins – going to aim to increase this to 4 sets if I can so I’m doing 80 a day. My wife thinks I’m a little strange disappearing off to the park a couple of times a day to do my chin-ups, but I’m really trying to stick to it!
Good session down the box today, my backs going to pay the price tomorrow I think!
4 rounds for time of:
30 touch the ground, then jump and touch 1 foot above reach (alternate L & R), 20 deadlifts at 80kg, 10 HSPU’s (handstand press-ups)
finished in 15:35, but need to work on deadlift technique, lower back was killing after round 3! Also got my frequency press-ups in (7 sets of 23).
She does it again! 4 egg omelette, ham, meatballs, another 4 egg omelette on top with grated cheese and ketchup. Served with a couple of slices of pate on toast, yummy!