Monday 19th November: Legs

Monday 19th November: Legs

• Mobility
• Squats: -WU: Barx10, 40kgx3, 60kgx4, 80kgx2.
• -Squat singles: 85kg, 90kg(pb), 95kg(pb), 100kg(PB!) x2
• -Squats WS: 3x8x85kg
• RDL's: 60kg: 10, 10, 12.
• Calve raises-single leg (done in between the RDLs for funsies): 15kg: 15, 15. - @BW: 20, 20.

Awesome. Squats felt good, some tightness in places, namely the glutes and the side of my hips (technical word?). The singles then followed by the 3 sets was sweet, especially since I only hit a single set of 85kg last week.

RDL: Really squeezed the glutes at the bottom before lifting up again, helped my lower back no end.

New squat working set PB.
New squat PB of 100kg.

Can't ask for more really, considering my heads been all over the place today.

15th and 16th November: Core+shoulders, Back.

Thursday 15th Nov: core and shoulders:

• Mobility
• Land mines +5kg: 10, 10, 10.
• Planks supersetted with Pallof press (band): Planks: 3x50s. Pallof press: 3x10. - Brutal.
• OHP: 10xBar, 10x30kg (last two reps slow), 9x30kg (rep 9 slow), 8x27.5kg straight on to 5x25kg.
• SA.OHP: 10's: 7 (LOOOL). 7.5's: 2x14.
• Arnold press: 10's: 10, 11, 9 (failed rep 10)

All in all, good, BB OHP killed me though.

Friday 16th November: Back

• Mobility
• Deadlifts: WU: 10x60kg, 4x80kg, 2x100kg. WS: 120kg: 5. 122.5kg: 5, 6. (PB WOOOP)
• BOR's supersetted with reverse grip BOR's: BOR's: 42.5kgx10, 45kgx10, 50kgx14. RG.BOR's: 42.5kgx10, 45kgx10, 50kgx10 (+Set: 40kgx14, slow neg)
• Single arm row: 3 second negatives @ 20kg: 10, 12, 14.

Deadlifts were weird, didn't feel good when I stepped in the gym or did 100kg, did the 120kg and it was alright, added weight to it, went amazing, go figure.

Lat pump throughout was SWEET today, loved it, definitely playing with negatives again in other workouts.

Deadlifts @ 122.5kg is a PB, so can't moan.

Tuesday 13th November: Chest and Tr's

Tuesday 13th November: Chest and Tri's:

• Mobility
• DB Bench Press: WU: 10x10's, 10x15's. - WS: 3x10x22.5's
• Incline Barbell bench: 50kgx8, 9, 6.
• Incline Barbell bench: 40kgx12 - just to punish myself for failing
• Dips @ BW: 7, 7, 8. - Such a weakling
• Overhead tricep extensions, supersetted with themselves if that's posible @ 7.5kg: 10, 12, 16.

Nearly got cramp in my right hip during incline bench, that was interesting. DB bench is a PB, surprised how well it went. Can't really moan about the performance of the incline bench, as the flat DB was a PB as I say.

Rest day tomorrow, then Core and shoulders again on Thursday.

Monday 12th November: Legs

Mon 12th November: Legs

• Mobility
• Squats: WU: 10xBar, 4x40kg (paused), 4x60kg. - WS: 80kgx8, 82.5kgx8, 85kgx8....Funnily enough, my wrists started to go numb here, must've held the bar funny.
• RDL's: 3x10x50kg
• Calve Raises @ 55kg: 15, 15, 20.
• Hammer curls with twist: 3x10x12.5kg
• Goblet squats @25kg: 10, 10, 12. Nice and deep.

God knows what happened with my wrists, blood supply got cut off to them Not to mention the usual wrist pain due to them bending back. Got some nice forearms doms today from the curls. Yeaaaaaaaaaaaah!

Chest tomorrow, not sure what I'm doing DB bench wise yet.

Friday 9th November: Back

Friday 9th November: Back

• Mobility
• Deadlifts: WU: 10x60kg, 2x80kg, 2x100kg. WS: 120kg: 6, 4. 110kg: 5+1, 6.
• Single arm rows: 3x10x30kg.
• BORs supersetted with reverse grip BOR's: BORs@40kg: 10, 12, 14. RgBOR's@40kg: 10, 12, 12.

Good session today, still not 100% sure on the lower back, but it was miles better this week than last week. 2nd set @ 120kg my grip was going, 2nd set @ 110kg was funny, as I almost didn't do it, but it was SO much more tighter the weight went up twice as easy as the first set.

Upper back pump was awesome, not really had it that much before, felt grand.

Roll on the DOMS!

Thursday 8th November: Core and shoulders

Thursday: Core and shoulders

• Mobility
• Planks supersetted with land mines: Planks: 45s, 45s, 50s. - Land mines:bar +5kg: 10, 10, 10.
• OHP: Barx10, 25kgx10, 30kgx10, 25kgx10.
• Single arm OHP: 12.5's: 7(weak as SIN). - 10's: 10, 10.
• Pallof press with band: 10, 10, 10.
• Arnold press: 2x10x10's. - 1x7x12.5's (hurr) - 1x7+2x10's.

Pretty good session, shoulders work well on core day so will probably keep it like that. Rest periods were kept extremely low throughout. I may or may not ditch OHP, it just isn't doing my lower back any favors.

Legs and Chest: Monday 5th and Tuesday 6th November

Monday 5th Nov: Legs
-Mobility
-Squats: -WU: 10xBar, 4x40kg, 4x60kg
              -WS: 80kg: 4+4 (racked half way through to put catches on, nearly failed)
                       75kg: 10, 10 - Wrist started to act up here again
-RDL's: 3x10x50kg - Supersetted with calves raises as below
-Calve raises: 50kg: 20, 20, 15+10+1, 50@bw
-BB curl: 3 sets of 21's with the bar. BW calve raises in between sets (30)

Not bad, considering my week off, squats went well, should be good to do 80kg next week properly.

Tuesday 6th Nov: Chest
-Mobility
-DB flat bench: -WU: 10x10's, 10x15's.
                          -WS: 3x12x20's
-Inc. BB bench: 50kg: 8, 8, 10! - Excellent, failed this last time. Watch the right shoulder.
-CGBP: Barx10, 30kgx10, 35kgx10, 40kgx10, 42.5kgx5, 40kgx7, 35kgx8, 30kgx10, Barx12.

Loved today, things seemed to work, the 20's went well on the DB bench (3x12!) and the incline worked surprisingly well, I'm sure there was a couple of odd reps, but I have to watch my shoulder at the end of the day and I'll only take the bar to a comfortable level.

The DB bench was good, got 12 reps as I said, become a struggle after 8 reps on the 2nd set onwards, but pushed through.

Rest day tomorrow, then core on Thursday.