Bench 120kg x5x4x6, then 100kg x9 (90s rest)
Superset with DB Preacher Curls 12.5kg x12, 10kg x20
DB Decline 25kg x18x12 (60s rest), then back to the bar 100kg x4 (60s)
Machine Incline Lever Bench 30kg 15×12 (60s)
Sumo Deadlift Practice 150kg x2x2, 140kg x5
Lever Deadlift 200kg x10
Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)
Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12
Seated Row 80kg x13x11x9x8 (60s rest)
Later in day
Neck Harness 16kg x30x30x30x30 (rest as needed)
Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)
Face Pulls (13) x16x11 (between bench sets)
Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)
Seated Row 80kg x12x10x9x9 (60s rest)
Squat 165kg x5
Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)
Face Pulls (13) x15x12 (between bench sets)
Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)
T Bar Row 70kg x15x15x13x11 (60s rest)
Squat 162.5kg x5
Bench 130kg x2x2x3, then 100kg x9 (60s rest)
Face pulls (12) x16x13 (between first two bench sets)
Machine Preacher Curl 25kg x10, 20kg x12, 15kg x16 (After each Bench set)
Cable Row 80kg x11x10x8x7 (60s)
Squat 157.5kg x5
Bench felt much better today, just a little ache left in the shoulder now. Could actually get under the bar for squats without pain so happy days!
Bench 127.5kg x3x3x5, followed up with 100kg x8 (approx 60s rest)
Face Pulls (11) x20x16 (between Bench sets)
Machine Preacher Curls 25kg x9, 20kg x11, 15kg x15 (After each Bench set)
T Bar Row 65kg x15x13x12x9 (60s rest)
45 Degree Leg Press 360kg x10
Bench Press 125kg x3x3x5
Face pulls (11) x19x15 (superset with first two bench sets)
Machine Preacher Curls 25kg x8, 20kg x10 (superset with bench & face pulls)
T Bar Row 65kg x15x12x11x8 (60secs rest)
Leg Press 320kg x12
Eased into Benching today, shoulder had a little twinge but was good enough to lift (finally!). Had to drop the squat today, did a few warmup sets but after the bench, shoulder was sore when holding the bar and didn’t want to force it!
Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12
Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest)
Squat 130kg x3, 147.5kg x3, 165kg x1x1 – struggled today, this weight should have gone for at least 5 reps, put it down to back session yesterday! Going to take a reset and start fresh on 5’s again.
Felt like doing some back hypertrophy work today, Then taking a few rest days as away all weekend. When I get back I’ll be focusing more on this to bring my deadlift up and general mass for the back (can’t go wrong with that!).
Cable Row 60kg x8x8x8x8 (30s rest)
‘V’ Grip Pulldown 75kg x10, 70kg x10, 65kg x10, 60kg x10 (60s rest)
DB Pullover 38kg x12x12 (60s)
Rack Pull 140kg x6 – Still not sure I’m doing these right!
Shrugs (mainly for grip work) 90kg x6x6x6 (60s)
Then threw in some Single Handle Standing Alt. Cable Curls 10kg x12x10 (60s) and DB Preachers 12kg x10x7 (no rest just alt. arms)
Another double Spin class yesterday so spent a bit of time straight after classes stretching my hip flexors, I’ve also been trying to take some time at night to foam roll them and my quads (ouch!). A bit short on time today so superset (of a sort) my lifts – basically in the 3-5 minutes between Bench and Squat sets, I’d do another lift which didn’t effect it too much in order to get all my lifts done in the timeframe.
Decline Bench 120kg x5x5x6 – After previous post fancied giving them a try myself, I had to put boards under my feet as couldn’t put my feet down otherwise! Felt a bit unstable as not an ideal decline bench – can’t hook legs – felt like I was sliding a little, but got the hang of it by my last set. (cut the video as I stupidly went for a seventh rep which failed and you don’t need to see that!)
Yates row 82.5kg x15x15x15 (slotted these in between each bench set)
Machine preacher curls 15kg x11x10 (as I’m still doing pull-ups all the way through, my arms are pretty tired when I get to these! but I really like them so sticking with it! – Again, I performed these between squat sets to save time.
Squat 142.5kg x5x5x10 – Form got a little ugly toward last few reps but I was determined to get 10 again! I’m still surprised that Spin isn’t affected these at the moment, I put it down to the mobility I’m doing for my hips/APT and just eating as much as possible the night before my session!
I guess yesterdays feast paid off! Felt full of energy and ready to train today, all my lifts felt right, even squats after double spin last night – A rarity nowadays! Again tried to slot in a set of chins in between most lifts, so racked up around 50 by the end of the session. I’m going to start aiming to do exactly that each time, get at least 50 chins every session (I’m pretty sure that was one of Arnie’s things, but he did pull-ups instead).
Bench 115kg x5x5x6, back off set 70kg x17
Machine preacher curls 20kg x10, 15kg x8 – I guess the pull-ups took their toll!
Yates row 80kg x15x15x15 – definitely felt these more in the back (and forearms!), so will creep weight up slowly and keep the reps in the 12-15 range
Squat 140kg x5x5x10 – A little good morning-esque on the last two reps, need to watch that, otherwise my lower back will suffer! Didn’t do a back off set on squats, I do enough leg work in Spin!
A tough slog today! I taught double Spin last night (2 hours), and then covered another Spin first thing this morning at 7am (so 3 hours of spin in 12 hours! – not good before a squat day ;)). Due to being up so early I felt tired all day, but still hit the gym anyway as I’m busy all weekend so needed to get a session in. Despite all this didn’t do to badly, although the bar felt really heavy all round today!
Bench 115kg x5x4x4 – went for the 5th on the last set, but couldn’t lock it out, thankfully big Kev stepped in before the bar started on it’s inevitable downward journey! – Thanks Kev! I’m going to repeat the weight next session as it was a bad day and I think I could have easily got 5 on a good day.
Preacher curl machine 25kg x8, 20kg x10 – not used one like this before and had got bored of curls so gave it a try. The leverage is designed so that the weight is the greatest at the top of the movement as opposed to when you normally do curls and it’s at the middle. This was humbling and I had to seriously drop my weight down! However I really liked the feel of it so going to stick at it for a few weeks before I go back to the bar. Also there’s no ‘cheating’ or swinging on this one!
Yates row 97.5kg x10x10x8 – still not sure about these, I’m going to drop the weight and try and nail the form for higher reps.
Squat 137.5kg x5x5x7 – Man! Spin certainly took it’s toll on these (unsurprisingly), bar felt really heavy and struggled on first set! Took longer rest than usual so I could get a decent last set and after 7 reps I thought about another, but decided to rack it. Legs were just too fried and I don’t think I’d have got out of the bottom!