Wednesday 2nd July 2014
Squat 130kg x5x5x5x5, 140kg x5
Good Mornings 50kg x10x10x8 (60s rest)
GHR (15kg on chest) x10x10x10x10 (superset with sit-ups)
Decline Sit-ups (15kg at arms length) x10x10x10x10 (superset with GHR)
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Wednesday 18th June 2014
Squat 120kg x5, 137.5kg x3, 152.5kg x8 – Happy with that 7.5kg increase from last week with same reps 🙂
45 Degree Leg Press 260kg x10x10x10x13 (60s rest)
Weighted GHR 10kg on chest x10x10x10x10x10 (30s rest)
Captains Chair Knee Raise (5kg plate between knees) x10x10x10x10x10 (30s)
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Wednesday 11th June 2014
Squat 115kg x3, 130kg x3, 145kg x8
45 Degree Leg Press 250kg x10x10x10x12
Glute/Ham Raise x10x10x10x10x10 (30s rest)
Captains Chair Knee Raise x10x10x10x10x10 (30s)
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Wednesday 4th June 2014
Squat 105kg x5, 120kg x5, 137.5kg x10
Leg Press 240kg x10x10x10x12 (60s rest)
Glute/Ham Raise x10x10x10x10x10x10 (Superset with Knee Raises)
Hanging Knee Raise x10x10x10x10x10 (Superset with GHR)
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Monday 23rd December 2013
Squat 100kg x8, 120kg x6, 140kg x3, 150kg x2, 160kg x2 – then dropped to 100kg x20 (60 secs rest)
Machine Lever Deadlift 200kg x6x6x6, superset with Viking Press 80kg x6x6x5 (30s between each set)
Hanging Knees-to-elbows x10x10
Glute-Ham-Raise x10x10x10, superset with Captains Chair Leg Raises x10x10x10
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Wednesday 29th August 2012
Feeling a little sore in the glutes/hams today so obviously needed the extra work as I only did a few sets of unweighted GHR’s yesterday. Going to keep up with these as part of my warm-up every session from now and I’ve also decided to perform Romanian deadlifts in place of standard deadlifts for the next 8-12 weeks to further strengthen my posterior chain.
Again working on loosening lower back and hip flexors on my non-workout days and as my elbow/shoulder pain has virtually gone now, I’ll be bringing my frequency sets back after tomorrows session and see if it flares up again.
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Tuesday 28th August 2012
Again no micro plates at this gym so had to take Bench up by 2.5kg and lower reps to 3 (on first two sets, still a max effort on last set) – I actually prefer this to the 1kg increments as the rep changes are a nice way to keep the boredom away, and I feel more confident with the weight knowing it’s only 3 reps.
Warmed up with 3 rounds of 10 GHR (glute-ham raises) and 10 decline sit-ups, and a few sets of chins
Bench 120kg x3x3x7 – surprised myself with the last set, didn’t expect to even get up to 5 as the second set felt quite tough, but then smashed out 7!
Seated Alt. Db curls 17.5kg x13x11
Machine row 80kg x15x11x8x8 (keeping rest to 60-90s)
Squat 147.5kg x5x5x5 – felt strong on these, but when I went for rep 6 on last set, I couldn’t get back up!
Roman chair leg raise (straight legged) x10x10x10
BE HENCH 