week 100

week 100.

warmup, prehab (TKE, cobras, swings)
sprints: 3 x flats
ankle hops: 3 x 10
depth jumps: some, went ok.

jump snatch: DND (bad wrist)

squats:
3 x 3 (110, 120, 130)
1 x (140, 145, 150)

s1: OHP: 8 x 8 (35, 35, 37.5, 37.5, 37.5, 40, 45, 45)
s1: pullups: 8 x 8

s2: mountain climbers: 3 x 20
s2: bicep curls: 3 x 10 (10, 12.5, 10)

- had wanted to get a triple of 150, but ramping up in singles, and only managed a parallel top rep of 150kg.
- last week i said i will stop lower body lifting for awhile, didnt happen again.

- since my right hip is icky, i really will be making myself stop all squatting for 1 or 2 weeks.
- gonna do more jumping.
- what good hip prehab/rehab do u guys recommend?

- those mountain climbers were supposed to be a core excercise. didnt do jackshit for me, mayb i got form wrong lol.

- 1 more month to 2 full years(104 wks) of lifting. want a 38-40" vert as something to show for it.

week 99

tues

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 40, 42.5)
s1: pullups: 8 x 8

s2: flat DB bench: 8 x (15, 15, 20, 20, 25, 30, 30, 30)
s2: machine rows: 8 x (35, 35, 40, 45, 50, 55, 60, 65)

some curls while downing PWO shake.

week 99

Week 99

Prehab: cobras, tke, leg swings


Sprints: 2 x flats
Ankle hops: 3 x 10


Jump snatch: 3 x 4 (35, 42.5, 50)


Squats: 4 x 5 (110, 120, 130, *147.5)


Calf raises: 2 x 15 (120, 130)
RDL: 3 x 7 (85, 90, 100)


Lunges: DND


Leg raises: 2 x 15


Some curls while drinkin pwo shake.


*4 reps. 2-3 good reps.


- still some slight right hip ache.
- contemplating a one week break.

week 98

played around for an hour, took me most of it to make 100 shots. FML.

s1: OHP: 8 x (45, 45, 45, 45)
s1: pullups: 4 x 10

s2: tricep pushdown: 8 x (34, 34, 36, 36)
s2: EZ bicep curls: 8 x (20, 20, 22.5, 25)
s2: rear lat fly: 10 x (7.5, 7.5, 10, 10)

leg raises: 3 x 15

week 98

mon

warmup, prehab
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 42.5, 47.5)

squats: 4 x 5 (110, 120, 130, *145)

calf raises: 2 x 15 (120, 130)

RDL: 3 x 7 (85, 90, 95)

*4 reps.
- not too shabby, considering i went into the workout on 3 hours sleep the previous night.
- tried a narrower stance, but hips somehow hurt abit, even though a narrower stance is usually to address hip pain issues.

week 97

thurs

warmup, prehab
stiff leg ankle hops: 3 x 10

hang cleans: 4 x 4 (50, 55, 60, 65)

pin squats: 4 x 5 (115, 125, 135, *150)

calf raises: 2 x 15 (120, 130)

RDL: 3 x 7 (85, 90, 100)

hammer pullups: 15, 12

*only got 3 reps. lost focus after the 3rd, prolly should hv been able to get at least another rep, didnt feel too tough.

week 97

tues

warmup, prehab (cobras, shoulders)

s1: bench: 4 x 5 (70, 80, 90, 95)
s1: paused machine rows: 4 x 6 (60, 65, 70, 75)

s2: incline DB bench: 3 x 8 (25, 28, 30)
s2: weighted pullups: 4 x 8 (7.5, 10, 15, *7.5)

s3: tricep extension: 3 x 8 (31, 34, 39)
s3: EZ biceps: 3 x 8 (17.5, 15, 12.5)
s3: shoulder matrix: 4 x 8 (7.5, 9, 7.5, 7.5)

leg raises: 3 x 15

some curls while downing PWO shake.

*only 6 reps
- what i tot was tricep pushdown, was actually tricep extension lol.

week 97

monday

warmup, prehab (TKE, glutes, swings)
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 47.5)

squats: 4 x 5 (110, 120, 130, *142.5)

RDL: 3 x 7 (85, 90, 100)

DB lunges: 4 x 5 (30)

calf raises: 2 x 15 (120, 120)

some bicep curls while downing PWO shake

* got 4 reps.
- no big games scheduled this week, so likely able to hit the gym 3 times. been a long time since.

week 96

mon

warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 47.5)

squats: 4 x 5 (110, 120, 130, 142.5)

saw colleagues heading to courts, turns out they booked it. played some pickup.

did some leg raises, and bicep curls afterwards.

week 95

thurs

warmup, prehab
stiff leg ankle hops: 3 x 10

hang cleans: 4 x 4 (50, 55, 60, 60)
pin squats: 4 x 4 (115, 125, 135, 147.5)

bench: 5 x (60, 70, 80, 90, *70)
pullups: 5 x (5, 10, 15, 20, 20)

OHP: 8 x (40, 40, 40, 40)
EZ biceps: 8 x (10, 15, 20, 20)

*10 reps
- pleasant surprise that 90kg moved pretty easily on the bench.
- havent benched in almost a month, due to the icky left wrist.
- anecdotal evidence that OHP will aid benching hahaha.

week 95

warmup, prehab
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, *142.5)

RDL: 3 x 7 (85, 90, 100)

lunges: 2 x 10 (60, 60)

calf raises: 2 x 15 (120, 120)

leg raises: 3 x 15

* only got 1 rep

week 94

warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
MR tucks: 3 x 5

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, 142.5)

RDL: 3 x 7 (85, 90, 95)

lunges: 2 x 10 (60, 60)

- going in, didnt feel very powerful. i normally test by doing dropstep jumps after the sprints and ankle hops.
- good will be palm to ceiling, didnt manage that yesterday.
- PR on squats. last rep abit of a grind, but i'll take it.
- falling asleep between sets, just didnt feel too amped today, so the PR was a bonus, esp when the bar didnt feel as light as it did last week.
- will be excited to see if i can move 142.5 fast next week, or maybe 145.

week 93

mon

warmup, leg swings
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, 140)

s1: OHP: 8 x (35, 35, 40, 40, 40)

s1: pullups: 5 x 8

- PR on squats
- pretty good set, felt good when i unracked the bar.

- had only wanted to shoot for 4 reps, since last week's 137.5 felt rather tough. but since it felt so good today, didnt want to waste it.
- last rep was the result of that little game in the mind between 4th and 5th, prolly a bad idea LOL.

week 92

thurs

warmup, prehab
stiff leg ankle hops: 3 x 10

hang cleans: 4 x 4 (50, 55, 60, 60)

pin squats: 4 x 5 (115, 125, 135, *145)

lunges: 2 x 10 (60, 60)

s1: OHP: 8 x (30, 35, 35, 40, 40, 40, 40, 40 kg)

s1: pullups: 8 x 8 (bw)

* got 4 reps
- was pretty good reps, all 4 of them, but last one was tough, and i didnt want to strain for the last rep.
- tried a bunch of dropstep jumps after the ankle hops. was pretty good, got entire palm on ceiling. felt good, but vert just isnt going up yet.

week 92

mon

warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 130, 137.5)

RDL: 3 x 7 (85, 90, 95)

DB lunges: 2 x 10 (30, 30)

calf raises: DND

- squat topset still didnt go as easy as i'd like.
- did a B workout last fri, cant be bothered to post.

week 91

mon lance week 10

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 12

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110,120, 127.5, 137.5)

lunges: 2 x 10 (60, 60)

RDL: 3 x 7 (85, 90, 95)

OHP: 8 x 8 (30, 35, 35, 35, 35, 35, 35, 35)

week 89

warmup, prehab

stiff leg ankle hops: 3 x 15

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 127.5, *137.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (60)

calf raises: 2 x 15 (120)

OHP: 8 x 8 (35kg)

leg raises: 2 x 15

* got 4 reps
PR on squats.

- weight was a pr, but didnt manage to get all 5 reps. lost it at the end of the 4th. fuck.

week 88

wed

warmup, prehab

sprints: 2 x flats
stiff leg ankle hops: 3 x 15
depth jumps: 2 x 5

hang cleans: 4 x 4 (50, 55, 60, 65)

pin squats: 4 x 5 (115, 125, 132.5, *140)

OHP: 8 x 8 (35kg) **

EZ bicep curls: 8 x 8 (17.5kg)

ab wheel: 2 x 20

* only got 4 reps.
** last set crap, a few reps had a fair bit of leg drive 

- 2BW pin squats. reps didnt feel too slow, but not super fast either. last rep, lost it mentally at the bottom, reversed abit, and called it a day. im not a very good grinder.

week 88

mon

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5
Depth jumps: 2 sets x 5-7

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 127.5, 135)

pullups: 5 x (BW, 5, 10, 15, 20)

s1: EZ biceps: 8 x (20, 22.5, 17.5, 15)
s1: lateral raise: 8 x (7, 8, 9, 9)

- PR on squats
- couldnt do the rest, dragonboat team wanted the rack, so made do and did the rest.
- will be doing another workout hopefully, mayb with lesser exercises, cos i recover slow, and got a tourney game on fri. win and thru to knockout stage!

week 86

thurs, lower        lance week 8

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 17
depth jumps: 2 x 5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 125, 130, 135)

RDL: 3 x 7 (85, 95, 95)
lunges: 2 x 10 (62.5, 62.5)
calf raises: 2 x 15 (122.5, 122.5)

OHP: 8 x (25, 30, 35, 40, 45, 35)

- big PR of 7.5kg on pin squats.
- think i got my fingers to ceiling on depth jumps, which would be previous best.
- solid workout, definitely fuelled by yesterday's loss

week 86

tues, upper


s1: DB flat bench: 5 x 8 (30)
s1: rows: 5 x 8: (50, 60, 60, 60, 60)


hammer pullups: 5 x 8
hanging leg raises: 2 x 15


- didnt wanna overdo the vol, got game tomorrow.
- wanted to do BB bench, but icky wrist holding me back.

week 86

mon, lower   lance week 8

warmup, prehab

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 115, 120, 120)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

week 85

wed, lower    lance week 7

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x5

hang cleans: 4 x 4 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 120, 127.5, 127.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2  x 10 (62.5, 62.5)

- hang cleans didnt go as well today.
- didnt do calf raises, had 15 mins to clean up and leave the place.
- progression on: pin squats

week 85

tues, upper

s1: OHP: 8 x (30, 35, 40, 40, 40, 40)
s1: pullups: 6 sets x 8

s2: flat DB bench: 8 x (20, 25, 30, 30, *30)
s2: rows: 8 x (40, 40, 40, 40, 40)

s3: seated incline DB bench: 8 x (10, 12.5, 7.5, 7.5, 7.5)
s3: tricep pushdown: 8 x (30, 34, 34, 31, 31)

* got 7 reps
- wanted to do flat BB bench, but while warming up to 60kg, the left wrist started hurting again. no choice but to sub with DB bench. hope i dun lose too much strength while waiting for the wrist to recover.
- squatting is a bitch too, due to not being able to grip the bar properly cos of the wrist.

week 85

mon, lower  lance week 7

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 117.5, 117.5, 117.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (122.5, 122.5)

hanging wipers: 2 x 15

- cut abit of volume on snatches, left wrist still not too good.
- progression on lifts: squats, RDL calf raises

week 84

wed, lower  lance week 6

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

hang cleans: 4 x 5 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 117.5, 125, 125)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (120, 120)

hanging wipers: 2 x 10
reverse crunches: 2 x 10

- cut down slightly on the hang cleans, cos of icky wrist
- progression on: pin squats, calf raises

week 84

monday, lower   lance week 6

warmup, prehab
sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatches: 4 x 3 (35, 40, 45, 45)

squats: 4 x 5 (105, 115, 115, 115)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

hanging leg raises: 2 x 15

- progression: squats, RDL
- had to cut down on snatches. left wrist was hurting holding the bar. affected the squats too. most likely due to a spill in last week game. broke my fall with my left hand.
- otherwise pretty alright session.

week 83

thurs, lower B. lance week 5

warmup, prehab

sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 6

hang cleans: 4 x 5 (55, 60, 62.5, 65)

pin squats: 4 x 5 (115, 117.5, 122.5, 122.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- pretty good session.
- got my palm on the ceiling off a mini dropstep.
- progression from last week: hang cleans, pin squats.
- ankle still not 100%, but on the bright side its better than last month.

week 83

upper, week 83

warmup, prehab

s1: bench: 8 x (70, 80, 80, *80, 75, *70)
s1: rows: 8 x (50, 50, 50, 55, 55, 55)

*7 reps

s2: OHP: 8 x (30, 35, 40, *40)
s2: pullups: 8, 8, 8, 8

s3: tricep pushdown: 8 x (30, 34, 36, 36)
s3: EZ biceps: 8 x (20, 25, 25, 25)

- still cant get 4 x 8 x 80kg dammit.

week 83

mon, lower. lance week 5

warmup, prehab
sprints: 2 x short flat

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 40, 45, 45)

squats: 4 x 5 (105, 112.5, 112.5, 112.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- gutsy workout. after the snatches, felt something in the left knee. some sorta bruise there. warmup sets of 60 etc on squats felt weird, cos of the knee. almost wanted to call it a day, but walked around, jogged abit, massaged the knee abit. went through the session, but i dun want the knee thing to repeat dammit.

- if i were a character in a video game, the mental strength stat just went up 3 points haha.

week 82

wed, lower. lance week 4

warmup, prehab, sprints.

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 62.5)

pin squats: 4 x 5 (115, 115, 120, 120)

RDL: 3 x 7 (80, 85, 85)

lunges: dnd
calf raises: dnd

- work got to me again, by the time i finished the last set of RDL, the gym cleaner was already tugging her vacuum cleaner around :(
- didnt even get to stretch dammit haha.
- progression from previous week session: hang cleans barely, pin squats

week 82

tues, additional upper

s1: bench: 8 x (70, 80, 80, 80, *80, 60)
s1: rows: 8 x (50, 50, 50, 50, 50)

*7 reps. same last time dammit.

s2: OHP: 8 x (30, 35, 35, 35, 35)
s2: pullups: 5 x 8

s3: tricep rope pulldown: 8 x (30, 36, 30, *34, 30)
s3: EZ biceps curls: 8 x (20, 25, 25, 20, **12)

* 7 reps
** 12 reps

week 82

mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
- progression on squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well :(

week 81

wed, lance week 3

warmup, prehab

sprints: 2 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 60)

pin squats: 4 x 5 (115, 117.5, 117.5, 117.5)

RDL: 3 x 7 (80, 82.5, 82.5)

- had wanted to do lesser volume, cos of army physical test tmr, went ahead and did the main meat of the program anw.

week 81

monday, lance week 3

warmup, prehab

sprints: 3 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 42.5, 42.5, 42.5)

squats: 4  5 (100, 105, 105, 105)

RDL: 3 x 7 (80, 82.5, 82.5)

lunges: 2 x 10 (60)

calf raises: 2 x 15 (110)

s1: garhammer hanging knee raises: 3 x 15
s1: EZ biceps curls: 3 x 12 (20kg)

- jump snatches felt harder than they should. still pretty alright, but was expecting it to be easy.
- i think those lunges are making the outside tendons behind the knees tight. possible due to me not being able to do them in the open, and being confined to the rack.

week 80

wed

warmup, prehab
sprints: 2x short incline

single leg ankle hops: 3 x 20
MR tucks: 2 x 5

hang cleans: 4 x 5 (55, 57.5, 57.5, 57.5)

pin squats: 4 x 5 (110, 115, 115, 115)

RDL: 3 x 7 (75, 80, 80)

lunges: 2 x 10 (60)
calf raises: 2 x 15 (105)

week 80

warmup, prehab


sprints: 3 x incline


stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5


jump snatch: 4 x 5 (35, 40, 40, 40)


squats: 4 x 5 (95, 100, 100, 100)


RDL: 3 x 7 (75, 80, 80)


forward lunges: 2 x 10 (60, 60)


calf raises: 2 x 15 (105, 105)

week 79

wed: lance template

warmup, prehab

sprints: 3 x incline

stiff leg ankle hops: 3 x 20

hang clean: 4 x 5 (50, 55, 55, 55)

box/pin squat: 4 x 5 (100, 100, 110, 110)

RDL: 3 x 7 (70, 75, 75, 75)

fwd lunge: DND
calf raises: DND

week 79

tues, upper


some ankle hops.
ME jumps


s1: bench: 8 x (70, 80, 80, 80, *80)
s1: rows: 8 x (50, 50, 60, 70, 70)


*7 reps


s2: dips: 2 x AF (30, 22)
s2: pullups: 2 x AF (16, 11)


Ab wheel rollouts: 2 x 20

week 79

monday

prehab, warmup.

sprints: 3 x incline
stiff leg ankle hops: 3 x 20

jump snatch: 4 x 5 (30, 35, 35, 35)

Squats: 4 x 5 (90, 95, 95, 95)

RDL: 3 x 7 (70, 75, 75)

forward lunges: 2 x 10 (60, 50)

calf raises: 2 x 15 (100, 100)

PNF quad, groin stretch

week 78

wed, upper

s1: bench: 5 x (60, 70, 80, 90, *102.5)
s1: rows: 5 x (50, 60, 70, 70, 80)

*3 reps

s2: incline DB bench: 3 x 10 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *30)

*5.7896 reps. tried my best, but couldnt grind it out to the top. haha.

s3: rope tri pulldowns: 4 x 8
s3: DB bicep curls: 4 x 8
s3: shoulder matrix: 4 x 8

wanted to keep arms fresh for ball practice the next day. will do after ball.

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

week 78

mon, lower

prehab: cobras, glute bridges

ME sprints: 3 x incline
MR tucks: 3 x 8

REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130)
1 x 140 (failed on 2nd rep)

hanging leg raises: 2 x 15
hanging wipers: 2 x 10

- wanted to go for 3 reps on that 140 squat.
- loaded the bar, walked out to psyche myself up. went back to the bar to see someone squatting with 40kg
- WTF. 3rd consecutive time this happened to me. by the time i waited for him to be done, loaded the bar back, i'd lost the focus. pretty sure i couldve gotten at least a double. FUCK.
- on the bad ankle leg, the outside tendon behind the knee is getting tight. can someone explain this to me?

week 77

wed, upper

prehab

s1: bench: 5 x (60, 70, 80, 92.5, *100)
s1: rows: 5 x (50, 60, 70, 70, 80)

*4 reps

s2: incline DB bench: 3 x 8 (25, 30, *30)
s2: weighted pullups: 3 x 6 (15, 22.5, **28)

*10 reps
** 5 reps

s3: pulley pushdown: 3 x 8 (36, 40, 40)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, *40)

*6 reps

hanging leg raises: 3 x 15

- started out great, got disrupted.
- some fag wanted to work in while i was benching. i told him i had just 2 sets left, he insisted.
- so ok, let him in, but he fucking removed the weight, and said he wanted to warm up. so thats his definition of working in...
- dude moved the bench too, on top set of 100, was slightly offcenter when unracking, almost tore my shoulder. affected the rest of the workout.
- next time he demands it, imma give him a piece of my mind.

week 77

mon, lower

prehab

sprints: 3 x ME
MR tucks: 3 x 8

REA squats: 3 x (30, 40, 50, 60, 70)

Squats:
5 x (80, 90, 100, 110, 120)
3 x (130, 137.5)

stepups: 5 x (70, 80, 90, 80, 80)

calf raises: 15 x (100, 100, 100)

hanging leg raises: 2 x 15

week 76

thurs, lower

prehab

incline sprints: 3 x ~80%
MR tucks: 3 x 8
SL RFI lateral: 3 x 10

1-2 jump squats: 3 x 3 (30, 35, 40)

squats: 8 x (100, 105, 110, 115, 100)

calf raises: 15 x (100, 100, 100)

1 min planks: (5kg, 10, BW)

week 76

wed, upper

s1: paused DB bench: 4 x 6 (25, 25, 30, 28)
s1: paused 3sec rows: 4 x 5 (70, 60, 65, 65)

s2: dips: 3 x AF (28, 22, 21)
s2: paused 3sec pullups: 3 x AF (9, 9, 5)

s3: rope tri pulldowns: 4 x 8 (29, 30, 32, 34)
s3: DB bicep curls: 4 x 8 (10, 12.5, 15, 17.5)
s3: shoulder matrix: 4 x 8 (5, 7.5, 10, 12.5)

OHP
12 x 30kg
20 x 20kg

week 76

tues, upper

prehab

s1: bench: 5 x (60, 70, 80, 90, 100)
s1: rows: 5 x (50, 60, 70, 70, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, 28)

s3: pulley pushdown: 3 x 8 (36, 40, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, *32.5)
s3: OHP: 3 x 8 (35, 40, *40)

*got 5 reps

EZ bicep: 25 x 15kg
OHP: 21 x 25kg
back ext: 2 x 25

week 76

mon, lower

prehab

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *135)

stepups: 5 x (60, 70, 80, 85, 85)

calf raises: 15 x (90, 90, 95)

hanging leg raises: 3 x 15

OHP
15 x 20kg
20 x 30kg

week 75

wed, lower

prehab: peterson stepups, glutes, cobras

slope sprints: 2 x ~20m ME

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *137.5)

stepups: 5 x (60, 70, 80, 85, 80)
calf raises: 15 x (85, 85, 85)
hanging leg raises: 3 x 15

* got a fren to film the top set of 137.5, which was right abt 2BW.
1st rep was tougher, 2nd and 3rd reps were pretty fast.

- stoked to get back to 2BW, but when i saw the film, turns out i hadnt gone as low as i normally do.
- no wonder it felt easy hahahaha. gonna do a proper one next week.

week 75

mon, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 100)
s1: rows: 5 x (50, 50, 60, 70, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 6 (15, 22.5, *28 )

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: OHP: 3 x 8 (35, 40, 25)

EZ bicep curls: 17 x 20kg
OHP: 15 x 25kg

week 74

thurs, lower.  may 19


prehab: cobras, birddogs


MR tucks: 3 x 8


REA squats: 3 x (30, 40, 50, 60, 70)


Squats:
5 x (80, 90, 100, 110, 120)
3 x (125, 130)


pullups: 5 x (10, 15, 20, 25, 28 )
dips: 2 x af: (35, 24)


back ext: 5 x (BW, 5, 10, 15, *20)


* 10 reps  

week 73

sat, upper

prehab: shoulders, cobra

s1: bench: 5 x (60, 70, 80, 90, *100)
s1: rows: 5 x (50, 50, 70, 70, 80)

s2: incline DB bench: 3 x 10 (25, 25, 25)
s2: DB 1armed row: 3 x 10 (30, 30, 30)

s3: pulley pushdown: 3 x 10 (36, 36, **36)
s3: EZ bicep curls: 3 x 10 (25, 25, 25)
s3: OHP: 3 x 10 (35, 35, ***35)

EZ biceps: 25 x 15kg
OHP: 14 x 25kg, 11 x 20kg

* got 3 reps
** got 9 reps
*** got 7 reps

- wasnt feeling it today, 1st set of the usual pullups felt tougher than it should. so switched it up to DB row, and upped vol for all exercises to get more blood in.

week 73

fri, lower

prehab: cobras

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x ( 127.5, 130)

stepups: 5 x (60, 70, 80, 80, 80)

calf raises: 15 x (80, 80, 80kg)

hanging leg raises: 3 x 15

lateral slides: 5 return trips along court length

week 72

prehab: cobras



REA squats: 3 x (30, 40, 50, 60, 70)
squats: 5 x (80, 90, 100, 110, 120, 125, 100)


stepups: 5 x (60, 70, 80, 80)


push press: 1 x (30, 40, 50, 55, 60)

s1: EZ biceps curls: 5 x (25, 30, 35)
s1:OHP: 5 x (30, 35, 40)


EZ biceps: 20 x 20kg
OHP: 25 x 30kg
 - tried to go for 67.5kg, abt my BW, failed
- exams are over now! with luck i'll be graduating from uni of london in econs & management.
- but thats not the issue. the main thing is, i am finally able to fully dedicate myself to training!
thats of course after taking into account the hellish hours of the current job haha.
- if only my ankle sprain will heal up fully.

week 72

tues, upper

prehab: shoulders, cobras

s1: bench: 3 x (60, 70, 80, 92.5, 100, *105)
s1: rows: 5 x (50, 50, 60, 60, 70, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (10, 15, **20)

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)

OHP
9 x 25kg
10 x 20kg

* 2 reps
** 7 reps
*** 7 reps
       

week 71

thurs, lower turned to full body

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (80, 90, 100, 110, *110)

bench: 3 x (40, 50, 60, 70, 80, 90, 100, **105)

pullups: 3 x 10

ab wheel: 2 x 20

week 71

mon, upper


prehab: shoulders, cobra


s1: bench: 5 x (60, 70, 80, 90, *95, 100)
s1: rows: 5 x (50, 60, 70, 80, *80, 80)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)


s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)


EZ bicep curls: 1 x 25 x 15kg
OHP: 14 x 27.5kg
          13 x 20
          
DB OHP: 1 x 10 x 7.5kg


seated DB OHP: 1 x 25 x 5kg


* 3 reps
** 7 reps
*** 5 reps

week 70

tues, upper


prehab: shoulders, cobras


S1: bench: 5 x (60, 70, 80, 90), 3 x (95, 100)
S2: rows: 5 x (50, 50, 60, 60, 70, 70)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: wt pullups: 3 x 8 (12.5, 15, *20)


s3: pulley pushdown: 3 x 8 (36, 39, 41)
s3: EZ biceps: 3 x 8 (25, 27.5, 30)
s3: OHP: 3 x 8 (35, 40, 35)


* got 5 reps, and DB slipped off feet.
- Finally hit the century bench. Def had gas for 1 more rep. Yay.

-1 week of enforced rest due to work had it's own silver lining afterall.
- Shoulders felt fine, and decided to make like the bear and went in. Scared I was, but also strangely, had some confidence I'd hit it.
- in short. YAY!

week 69

wed, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 97.5, *92.5)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)

pullups: 10 x BW

s3: pulley pushdowns: 3 x 8 (36, 36, 31)
s3: EZ biceps: 3 x 8 (25, 25, ***20)
s3: OHP: 3 x 8 (30, 35, 30)

- 2 icky reps on bench, but i'll take it.
* got 3 reps
**got 4 reps
***got 12 reps

week 69

tues, lower

prehab: peterson stepups, glutes, cobras, bird dogs

MR tucks: 3 x 8 depth jumps: 2 x 4

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)

back ext: 3 x 15 x 10kg

week 68

tues, upper

prehab: shoulders, cobras, birddogs

s1: bench: 5 x (60, 70, 80, 90, *97.5, 80)

s1: rows: 5 x (50, 60, 70, 80, 80, 70)

dips: 2 x AF (35, 27)

leg raises: 2 x 15

EZ bicep curls: 3 x 12 (20kg)

* got 4 reps

- back was feeling icky, from the squats ytd.

- went thru the workout without my trusty mp3 player, one side of the earphones was dead :(

- big factor in why i skipped the rest of the planned workout haha.

week 67

tues, upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 95, 70)
s1: rows: 5 x (50, 60, 70, 80, 80, 80, 60)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, 20)

s3: pulley pushdown: 3 x 8 (37, 40, *46)
s3: EZ biceps curls: 3 x 8 (25, 30, **30)
s3: OHP: 3 x 8 (30, 35, ***42.5)

OHP
10 x 30kg
12 x 20
10 x 20

*got 4 reps
**body english on most reps lol.
***got 4 reps

- fucking killed it, blasted through almost everything.
- felt so good, upped the weight on the pulley pushdowns, though it was overshooting lol.

week 67

mon, lower

prehab: glute raises, cobras, peterson stepups

mr tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (75, 85, 95, 105, 115, 120, 120, 115, 100)

calf raises: 8 x (100, 100, 100, 110, 110)

leg raises: 2 x 15

- poor workout, long day at work.
- just wasnt feeling it, knee felt icky walking into the gym, didnt wanna risk it on the squats.
- almost all reps had good bar speed though.

week 66

wed: lower

prehab: cobras, glute raises, peterson stepups

MR tucks: 3 x 8
jump squats: 3 x (30, 40, 50)

squats: 5 x (75, 85, 95, 105, 115, 125, *125)

stepups (5blocks): 5 x (50, 60, 70, 80, 80)

EZ bicep curls: 4 x 10 (20kg)

*got 4 reps. 1st set of 5, i felt a few reps could be lower. 2nd set of 125, reps were better, but only 4 reps.

- headed into workout tired.
3 glasses of moscato + 4 hours of sleep + a busy 12hr shift = not the best condition to push myself. falling asleep sitting on bench between squat sets dammit.

- tried my hand at some depth jumps after the workout. couldnt touch the ceiling hahaha.

week 66

mon: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 85)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullup: 3 x 8 (12.5, 15, *20)

s3: pulley pushdown: 3 x 8 (36, 39, 44)
s3: EZbar bicep curls: 3 x 8 (25, **30, 25)
s3: shoulder matrix: 3 x 8 (7.5)

ez bicep curls: 1 x 20 (20kg)

back ext: 2 x 15 (10kg)

* got 5 reps, then DB dropped off feet. did another 2
** got 7 reps

- PR on bench again, but not counting it for real as yet, as i didnt go down as much as i'd like for 2-3 reps, some mental hesitation going on dammit. gonna get it proper next week.

week 65

thurs: extra workout

tried my hand at some hang snatches.
gonna post a vid soon for form check.

front squats: 5 x (40, 50, 60, 70, 80, 80, 80, 80)

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

pullups (done in neutral grip): 3 x 10

week 65

tues: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 92.5, 92.5, 70)
s1: rows: 5 x (60,60, 70, 80, 80, 70)

s2: incline bench: 3 x 8 (25, 30, 30)
s2: weight pullups: 3 x 8 (12.5, 15, 17.5)

s3: pulley pushdown: 3 x 8 (36, 39, *42)
s3: DB bicep curls: 3 x 8 (12.5)
s3: shoulder matrix: 3 x 8 (7.5)

went to the basketball court.
lateral shuffles: 5 x return trips along baseline.

* got 6 reps
- a pretty good workout again. blasted through just about every set.
- wanted to blast the dropdown set of 70 on bench, but bar speed wasnt as good as the 1st set of 65.
- went into workout with the same icky feeling left shoulder, came out feeling strong.
- hopefully i'll finally get 100kg bench in 2 months.

week 65

mon: lower

prehab: back, glute raises, peterson stepups

MR tuck jumps: 3 x 8

REA squats: 3 x (30, 40, 50, 60)

Squats: 5 x (70, 80, 90, 100, 110, 120, 120)

stepups: 5 x (50, 60, 70, 75, 75)

leg raises: 3 x 15

- not sure if the stepups are with the same steps. all sets felt pretty good.
- pretty good workout, blasted through most of the sets.
- im sure a few of the 2nd set of 120kg squats didnt get to parallel, they shouldnt feel so easy haha.

week 64

tues: lower

prehab: peterson stepups, cobras, glutes

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (70, 80, 90, 100, 110, 120, 100)

stepups: DND, rowers wanted the rack.

DB reverse lunges: 8 x (20, 25, 25)

hanging leg raises: 3 x 15

pullups: 2 x AF (20, 11)

- pretty happy i got 120.
- didnt do anymore reverse lunges cos lower back was cooked.

week 64

mon: upper

did upper because knee feeling bruised after knock in weekend game.

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *92.5, 75)
s1: rows: 5 x (50, 60, 75, 85, 85)

*got 3 reps. pity, thought i could complete the set.

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, *17.5)

*got 7 reps

s3: pulley pushdown : 3 x 8 (36, 39, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: shoulder matrix: 2 x 8 (10, 10)

week 63

Wed: upper

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *85)
s1: rows: 5 x (50, 60, 70, 80, 80)

*got 4 reps

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 12.5, 17.5)

s3: pulley pushdown: 3 x 8 (35, 37, 39)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 30)
s3: shoulder matrix: 3 x 8 (7.5)

back ext: 3 x 15(10kg)

week 63

mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

week 62

bonus workout

got to the gym, colleagues were playing ball, roped me in.
couldnt resist haha.

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

unilateral DB rows: 5 x (20, 25, 30, 30, 30, 30, 30)

EZ bicep curls: 5 x (20, 25, 30, 25, 20)
1 x 15 x 20kg

week 62

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 90, 90)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 4 x 8 (25, 28, 30, *30)
s2: weighted pullups: 4 x 8 (12.5, 12.5, 12.5, 15)

*got 6 reps

s3: pulley pushdown: 3 x 8 (34, 35, 37)
s3: EZ bicep curls: 3 x 8 (20, 25, 27.5)
s3: shoulder matrix: 3 x 8 (10)

ab wheel: 3 x 15

week 62

lower

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (80, 90, 100, 110, 115*, 110**)

* got 4 reps, missed last rep due to maybe lost focus
** got 7 reps.

stepups: 5 x (60, 62.5, 65, 65)

DB reverse lunges: 5 x (25, 28, 30, 30)

calf raises: 8 x (100, 100)

didnt do anymore as lower back felt strained.

Ab wheel: 3 x 10

week 61

upper

prehab: shoulders, cobras

s1: Bench: 5 x (65, 75, 85, 90)
s1: rows: 5 x (50, 55, 70, 80)

s2: incline bench: 4 x 8 (25, 28, 30, 30)
s2: weighted pullups: 4 x 8 (12.5)

*got 5 reps for bolded

s3: pulley pushdown: 3 x 8 (34, 35, 36)
s3: EZ biceps: 3 x 8 (20, 22.5, 25)
s3: shoulder matrix: 3 x 8 (10, 10 ,10)

front squat: 2 x 15 (40kg)

squats: 2 x 15 (60)

week 61

lower

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (80, 90, 100, 110, 115, 115)

stepups: 5 x (60, 62.5, 62.5, 65)

DB reverse lunges: 5 x (25, 28, 28, 28)

calf raises: 8 x (100, 110, 120, 120, 120)

week 60

Prehab: cobra, glutes, peterson stepups

REA squats: 3 x (40, 50, 60, 70)

Squats: 5 x (90, 100, 110, 115, 115)

stepups: 5 x (60, 60, 62.5, 62.5)

DB reverse lunges: 5 x (25, 25, 28, 28)

Calf raises: 8 x (100, 110, 120, 120, 120)

week 59

recovery week 2
BW: 67.5kg

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 90, 87.5, 87.5)
s1: rows: 5 x (50, 55, 75, 80, 80)

missed set, got 4 reps for bolded. skipped last set of rows cos a girl was on it and watching TV.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 3 x 8 (10, 10, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 35)
s3: EZ biceps curls: 3 x 8 ( 20, 22.5, 22.5)
s3: squats: 3 x 5 (80, 80, 80)

squats: 1 x 20 (70kg)

week 59

recovery week 2
BW: 67kg

prehab

REA squats: 3 x (40, 60, 70)

Squats: 5 x (80, 90, 100, 110, 110, 110)

BB Stepups: 4 x 5 (60)

DB reverse lunges: 4 x 5 (25)

calf raises: 8 x (100, 110, 115, 120, 125)

s1: pullups: 15, 15, 15
s1: dips: 20, 20, 20
s1: back ext: 25, 25, 25

week 58

recovery week 1

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
s1: rows: 5 x ( 50, 55, 70, 80, 80, 80)

** only got 4 reps for bolded set of 90kg.
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 4 x 8 (10, 15, 10, 7.5)

** got 6 reps for bolded set. fatigued.

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (20, 22.5, 22.5)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 18 x empty bar

calf raises: 8 x (80, 90, 100, 105, 110)

squats: 8 x (60, 70, 80)

week 58

recovery week 1

s1: pullups: 15, 15, 14
s1: dips: 20, 20, 18

squats: 8 x (50, 60, 80, 100, 100, 85)

calf raises: 4 x 8 (85)

week 57

warmup

Squats: 5 x (60, 80, 100, 100, 100, 100)

s1: Bench: 5 x (65, 75, 85, 85, 85)
s1: rows: 5 x (55, 65, 75, 75, 80)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 8 x (15, 15, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (22.5, 20, 20)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 22 (20kg empty bar)