Week 127

Jump snatch: 3x (30, 35, 40, 45)
Squats: 8x (70, 80, 90, 100, 105, 105)

S1: OHP
8x (30, 40, 45, 50, 52.5, 52.5, 52.5)
S1: machine rows
10x (30, 40, 45, 50, 52.5, 52.5, 52.5)

OHP: 15x (40, 30)

Xbody hammer curls: 10x (10, 12.5, 12.5, 12.5)

Leg raises: 3 x 15

week 126

warmup, prehab (clams, shoulder swings, leg swings)

MR tucks: 3 x 5

depth jumps

stepups: 6 x (50, 60, 65, 65, 70)

s1: bench: 10 x (60, 65, 70, 70)

s1: rows: 10 x (60, 65, 70, 70)

hammer curls: 10 x (10, 10, 10, 10)

EZ preachers: 10 x (15, 15, 12.5, 10)

incline bench leg raises: 3 x 15

week 126

warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats

a few dropstep jumps

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

s1: OHP: 5 x (50, 55, 60, 60, 60)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (22.5, 25)
s2: DB row: 10 x (28, 28)

- couldnt do much, ink on arm felt stretched. abit pain.

week 125

warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats

a few dropstep jumps

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

s1: OHP: 5 x (50, 55, 60, 60, 55)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (22.5, 22.5, 22.5, 22.5)
s2: DB row: 10 x (28, 28, 28, 28)

- squats felt ok.

- jumps went ok too, palm on ceiling on all but first try

week 124

warmup, prehab (clams, cobras, TKEs)
MR tucks: 2 x 5
sprints: 2 x flats

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

s1: OHP: 5 x (45, 50, 55, 60, 50)
s1: pullups: 5 x 12

s2: incline DB bench: 10 x (20, 25, 25)
s2: DB row: 10 x (30, 28, 28)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)

week 121

MR tucks: 2 x 5

sprints: 2 x flats

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

squats: 5 x (100, 110, 120, 125, 127.5)

s1: OHP: 5 x (45, 50, 55, 60, 62.5)

s1: pullups: 5 x (10, 15, 20, 25, 30)

calf raises: 10 x (100, 110, 120, 130, 130, 130)

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

s2: tri pushdown: 10 x (31, 39, 44, 42)

s2: hammer curls: 10 x (10, 15, 12.5, 12.5)

s2: rear raises: 10 x (7.5, 10, 10, 10)

hanging wipers: 15, 12

week 121

monday

MR tucks: 3 x 5

ankle hops: 3 x 250

jump snatch: 3 x (30, 40, 45, 475)

stepups: 6 x (50, 60, 65, 67.5, 70)

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

s1: m.row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5)

EZ preachers: 10 x (15, 20, 17.5, 17.5)

BB curls: 10 x (20, 25, 20, 20)

week 120

week 120

warmup, prehab (clams, cobras, leg swings)

MR tucks: 3 x 5

ankle hops: 3 x 250

jump snatch: 3 x (30, 40, 45)

stepups: 6 x (40, 50, 60, 65, 65)

s1: bench: 5 x (60, 70, 80, 90, 2*102.5) + finisher of 10 x 80kg

s1: m. row: 5 x (60, 70, 80, 90, 100)

hammer curls: 10 x (10, 10, 12.5, 12.5)

EZ preachers: 10 x (15, 17.5, 12.5, 10)

- didnt feel too strong, as can be seen by poor top set of bench

- bicep work done with 30-40 sec of rest. damn, everything felt way tougher with incomplete rest.

week 120

week 120

warmup, prehab (clams, TKE, cobra, shoulder and leg swings)

MR tucks: 2 x 5

sprints: 2 x flats

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

squats: 5 x (100, 110, 120, 125, 125)

s1: OHP: 5 x (45, 50, 55, 60, 4*62.5)

s1: pullups: 5x (10, 15, 20, 25, 30)

s2: tricep pushdown: 10 x (31, 39, 41, 41)

s2: ez preachers: 10 x (15, 20, 22.5, 22.5)

week 119

week 119

warmup, prehab (clam, cobra, leg swings)

MR tucks: 2 x 5

sprints: 2 x flats

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

squats: 5 x (100, 110, 120, 125, 125)

calf raises: 10 x (100, 110, 120, 130, 140)

s1: OHP:  5 x (45, 50, 55, 60, 65)

s1: pullups:5 x (10, 15, 20, 25, 30)

s2: tri pushdown: 10 x (31, 39, 41, 41)

s2: EZ preachers: 10 x (15, 20, 20, 20)

leg raises: 1 x 15

- 60 OHP felt easy. was confident that 65 would be pretty easy as well. unfortunately it was tough as hell.

-  squats still felt tough, due to the conscious effort to push the knees out. so fucking tough.

 

week 118

warmup, prehab (clams, TKE, cobras, arm swings)

MR tucks: 3 x 5

jump snatch: 3 x (30, 40, 45)

BB stepups: 6 x (40, 50, 60, 60)

s1

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

m. rows: 5 x (60, 70, 80, 90, 100)

RDL: 7 x (100, 100, 100)

hammer curls: 10 x (10, 12.5, 12.5, 12.5, 10)

calf raises: 10 x (100, 110, 120, 130, 140)

hanging wipers: 1 x 10

week 118

warmup, prehab (TKE, clams, cobras)

MR tucks: 3 x 5

sprints: 2 x flats

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

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

s1: OHP: 5 x (40, 45, 50, 55, 60)

s1: pullups: 5 x (10, 15, 20, 20, 25)

calf raises: 10 x (100, 110, 120, 130, 140)

s2: tri pushdown: 10 x (21, 34, 39, 39)

s2: EZ preachers: 10 x (15, 17.5, 20, 20)

- actively forced my knees out to address the caving in. made each rep slower, and tougher as well haha.

- mixing things up abit, basically swapping some stuff from my upper days with my lower days, so each session is a full body day.

- not sure what i'll see, but we'll see how things go a month from now.

week 117

24 Apr, Tues

s1
bench: 5 x (50, 60, 70, 80, 90, 4*102.5)
m row: 5 x (50, 60, 70, 80, 90, 90)

s2
DB incline bench: 10 x (20, 25, 25, 25, 15*25)
Pullups:                       (12, 12, 13, 13, 14)

s3
tri pushdown: 8 x (34, 36, 39, 39)
rear lat raises: 10 x (10, 10, 10, 10)

x hammer curls: 10 x (7.5, 10, 10, 12.5)
EZ preachers: 10 x (15, 17.5, 15, 15)
BB curls: 10 x (20, 22.5, 22.5, 22.5)

incline bench leg raises: 2 x 20

- bench topset was good, every rep pretty fast. should be able to rep out 5 next week.
- gonna skip lower body this week, foot metartarsal still hurts, cant put too much weight on it, or dorsiflex without some pain.

week 116

wed, 18 Apr

S1
bench:             5 x (50, 60, 70, 80, 90, 3*102.5)
machine rows: 5 x (50, 60, 70, 80, 90, 100)

S2
DB incline bench: 10 x (20, 22.5, 25, 25, 25)
pullups: 5 x 12

S3
Tri pushdown: 8 x (31, 34, 39, 39)
rear raises: 4 x 10 (10)

hammer curls: 10 x (7.5, 10, 10, 10)
EZ preachers: 10 x (15, 15, 9*15, 10)
BB curls: 4 x 10 (20)

- yes just the empty bar for BB curls LOLOL. in my defence, gym was totally empty already.

week 116

Week 116, mon


Warmup, prehab (TKE, cobra, clams)
Mr tucks: 3 x 5
Sprints: 2 x flats


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


Squats:
5 x (90, 100, 110)
3 x (120, 130, 140, 1*145, 150)


RDL: 3 x 7 (30)
Calf raises: 10 x (100, 120, 130, 140, 140)
Dips: 2 x AF (almost failure): (41, 30)


- 150 triple is a PR
- felt crap working up however. Tucks felt retarded, sprints felt weak, PR'ed anw.
- weird how the body functions, last week or so felt great going in, but failed at top set.
- these days however, ramp up sets never felt easy. Eg, 100, 120, 130, ALL felt not easy.
- this is unlike previous times when I squatted with the old stance, by the time I had got to 140 top set capability, 120 almost always flew up. Oh well.




- another plus one to OHP. 40 dips is pretty boss for me, esp since I hv not been workin it. Wat ppl say is right. If ur in a period where u can't do too much work, do OHP for Ur upper body lifts instead of bench.

week 114

3 apr, tues. upper.

S1
Bench:    5 x (50, 60, 70, 80, 90, 4*102.5)
m. rows: 5 x (40, 50, 60, 70, 80, 90)

S2
DB OHP: 8 x (20, 22.5, 22.5, 22.5, 15* 22.5)
pullups:          (12, 12, 12, 12, 15)

S3
EZ bicep: 8 x (20, 22.5, 22.5, 22.5)
tricep OHP: 8 x (29, 34, 34, 12* 34)
rear DB lateral: 10 x (7.5, 7.5, 7.5, 15* 7.5)

- probably could have grinded out the last fifth rep for bench topset.
- overall a pretty decent session

week 114

mon, lower

warmup, prehab (TKE, back, clams)
sprints: 2 x flats
tucks: 3 x 5
depth jumps: 12 or so.

squats:
5 x (90, 100, 110, 120, 130)
3 x (140, 145, 147.5)

- got meeting at work, scrapped the rest of the workout.
- depth jumps were alright, got fingers on ceiling abt 3 times or so.

week 113

week 113, wed

s1
bench: 5 x (50, 60, 70, 80, 90, 100)
machine rows: 5 x (40, 50, 60, 70, 80, 90)

s2
OHP: 8 x (40, 50, 55, 50, 10*50)
pullups:    (12, 12, 12, 12, 17)

some curls.
- felt like sh1t going in.
- shoulder was abit gimpy, no idea from what.
- bench topset felt powerful though.

week 113

week 113 tues

warmup, prehab (TKE, back)
sprints: 2 x flats
MR tucks: 3 x 6

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

DB lunges: 3 x 7 (30)

calf raises: 10 x (100, 110, 120, 130, 140, 150)

bench leg raises: 2 x 20

- will be using bench leg raises more often than not, grip is super taxed from earlier stuff.
- will be trying to do heavy calf raises from now on whenever the back doesnt feel too taxed as well.

week 112

week 112, tues

S1
bench: 5 x (50, 60, 70, 80, 90, 4.5*100)
machine rows: 5 x (40, 50, 60, 70, 80, 90)

s2
OHP: 8 x (40, 50, 55, 50, 45)
pullups: 5 x 12

incline bench leg raises: 2 x 20

- bench felt good.

- rant. so i failed at the last rep of OHP topset. meaning i dropped the weight onto the safety bars.
so it made abit of a clang. ok a big clang. this woman, who's part of the company rowing team, walked over and started talking to me.

so at first she was asking me to keep the noise levels down. i apologised of course, seeing that i did drop the weights, even if it was unintentional.

BUT THEN, the next fucking thing she said was incredible. incredibly crazy. she said "what if u spoil the weights"

WTF. ARE YOU FUCKING SERIOUS?

so that ticked me off abit, and so i told her. well thats what the safety bars are for innit? then what, drop the weight on myself?
she then said something along the lines of lowering the weights. so i told her, if im not pushing myself, why am i even in the gym?

gawd... its not like i scream every single set, drop the bar every single time?
no wonder the entire fucking team are moving the same weight one year ago.

week 112

warmup, prehab (TKE, clams, cobras)
MR tucks: 3 x 5
ankle hops: 3 x 300

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

walking DB lunges: 3 x 7 (30)

- squat topset felt ok today. sticking point at the bottom.
- felt shitty going in, but got progressively better. by the time dinner came around, all the drive and motivation was back in spades.

week 111

warmup, prehab (TKE, back cobras)
tucks: 3 x 6

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

DB lunges: 3 x 7 (30)

leg raises: 2 x 15

- the 140 squat still felt tough, and not as fast as i wanted to.
- will try again next week, if i dont blast the weight into space i'll deload to 130 and try again.

week 110

week 110, thurs

s1
bench: 5 x (50, 60, 70, 80, 90, *100)
machine rows: 5 x (40, 50, 60, 70, 80, 80)

s2
DB seated OHP: 8 x (17.5, 20, 22.5, 20, 20)
pullups: 5 x 10

incline bench leg raises: 2 x 15

some curls

*2.5 reps



- a few months of not pushing the bench has resulted in the weaker bench.


- guess all the OHP i've been doing has carryover, but not directly haha.

week 110

mini warmup, prehab (tke, clams)
tucks: 2 x 5
depth jumps: 2 x 5

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

walking DB lunges: 3 x 7 (30)

- skipped the core again...
- felt good on depth jumps today, got all fingers on ceiling.
- off a dropstep, got entire palm on ceiling, with some change to spare.
- 5 reps on 140, but still not as powerful as i'd have liked.
- will want to rip that 140 next week.

week 109

wed, 7AM

Week 109

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

Scrapped the db lunges, headed to the court since it was available.
120 made threes. Took me a farking hour.

- last 2 reps for 140 not as nice, but I'll take it.

--------------------------------------------------------------------------

wed, 7PM

s1

OHP: 5 x (30, 40, 50, 60, *65, 60, 55, 55, 50, 50)

pullups: 10 x 8 (2.5kg)

s2

incline DB bench: 10 x (20, 25, 25, 25)

DB row: 10 x (30, 30, 30, 30)

s3

tricep pushdown: 8 x (29, 34, 36, 36)

BB bicep curls: 8 x (30, 27.5, 27.5, 25)

lateral raises: 8 x (7.5, 10, 10, 10)

*got 4 reps

- fucking embarrassing to be struggling on BB curls, with a tiny 5kg on the side. LOL

week 108

mon

ankle hops: 3 x 350

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

RDL: 3 x 7 (100, 110, 100)

DB lunges: 4 x 5 (30)

hanging leg raises: 18, 20

* 4 reps

- closer stance is still tough as fark.

- grip couldnt keep up on RDL, had to drop weight.

week 107

week 107 wed

S1: OHP: 5 x (30, 40, 50, 60, *65, 57.5, 55, 52.5, 52.5)
S1: bw pullups: 8 x 8, 1 x 16

S2: incline db bench: 10 x (20, 25, 25, 25)
S2: db row: 10 x (30, 30, 30, 30)

Hanging wipers: 2 x 15

*got 3 reps. Didn't feel as strong as last week. Had 4 then.
- repped out 16 on the last set of pullups cos I noticed I had 8 sets of 8 alr.
- Wanted one last superset, but someone wanted the rack, so did 16 for 80 total pullups.
- ab/core work still sucks and are a pain in the arse.

week 107

week 107
Mon

Ankle hops: 3 x 350

Squats: 5 x (90, 100, 110, 120, 130, 135)

RDL: 3 x 7 (100, 110, 110)

Db walkin lunges: 4 x 5 (30kg)

Hanging leg raises: 2 x 15

Abit of curls while downin pwo shake.

- top set squats were farking tough.
- grip gave out on rdl, could barely hold on with fingers on all sets.

week 106

tues

s1: OHP: 5 x (30, 40, 50, 55, 60, *65, 50, 55)

s1: pullups: 8 x 8

s2: incline bench: 8 x (20, 25, 25)

s2: DB rows: 8 x (30, 30, 30)

hanging wipers: 2 x 15

week 106

mon

warmup, prehab (TKE, cobras, clams)

ankle hops: 3 x 350

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

RDL: 7 x (100, *110)

DB lunges: 30kg x (5, 5, 9.5)

* 5 reps. 

- set of 130 didnt feel as tough as last week's 125. but still this closer stance is tougher.

tried a jump squat of 60kg, didnt get too far off the ground lol.

week 105

warmup, prehab (TKE, glute raises, clams)
ankle hops: 3 x 300

squats: 5 x (80, 90, 100, 110, 120, 125)

DB lunges: 2 x 5(30)
                 1 x 10 (30)

RDL: 3 x 7 (90, 100, 115)

hanging wipers: 2 x 15

week 105

week 105


wanted to work the legs, rack was empty when i got to the gym, but occupied when i finished with warmups goddammit.


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


neutral grip pullups: 10, 8


dips: 30, 30


EZ biceps: 10 x (10, 10, 7.5, 7.5 each side)

week 101

warmup, prehab (shoulder, cobras)
tempo runs: 2 x 4
ankle hops: 3 x 150

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 45, 45)
s1: pullups: 8 x 8

s2: DB bench: 8 x (20, 20, 30, 30, 30)
s2: machine rows: 8 x (35, 45, 55, 65, 75)

- gassed, couldnt do the 3rd superset trifecta.
- legs and back sore as fvck

week 101

warmup, prehab (cobra, glutes)

ankle hops: 3 x 100
depth jumps: 2 x 5

squats: 5 x (60, 70, 80, 90, 100, 100)

RDL: 3 x 7 (80, 90, 100)

DB lunges: 4 x 5 (28)

- using new squat form, closer stance, toes not as outside pointing.
- had to lean forward quite abit to achieve depth.