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.