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Post by Cormac on Apr 22, 2015 16:18:03 GMT -5
Wednesday 22/4/2015
Floor Press with chains (36lb chain weight total).
Bar x 10 88 x 5 120 x 4 135 x 1 +chains 155 x 1 +chains 176 x 1 +chains 198 x 1 + chains 209 x 0 + chains
155 + chains x 3 (close grip) 155 + chains x 5 (regular grip)
Incline db presses 5 x 20
Rolling tricep extensions 8 x 12
Barbell rows 5 x 10
Face pulls 4 x 25
Tricep extensions x 100 total reps
Planks 5 x 1 minute rounds.
Notes. Max effort floor presses were on the menu today. Definitely a glaring weakness of mine. First time properly using chains, I personally feel they make the stabiliser muscles work harder when lowering the bar other than that I don't see the point in them, but my coach insists I use them for certain movements so i'l do what i'm told. Did tons of accessory work it would seem i'm definitely moving up a weight class.
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Post by Cormac on Apr 23, 2015 15:21:24 GMT -5
Thursday 23/4/2015
Box Squats
281 - 10 sets of 2. (with 1 minute breaks)
Speed deadlifts @60% of max.
286 - 8 x 1 (30 second breaks).
Goblet squats
4 x 8 with 88lb
Split squats (only could use bodyweight i'm terrible at these). 4 x 10
Band leg curls x 100
Band lat pulls x 25,15,10,10
Thick band crunches x 50,50,20
Hanging leg raise 2 x 10
Notes. Another day of high volume, can;t wait to get back to lifting something heavy though.
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Post by Cormac on Apr 25, 2015 13:10:22 GMT -5
Saturday 25/4/2015
Bench accessory day
DB bench
75s x 6 60 x 8 60s x 8 55 x 10 45 x 12 dropset 35 x 10
2 Board Press
135 x 6 155 - 4 x 6
Pull ups (side to side with v bar). x 6,6,4,4.
Kettlebell row 4 x 10
Incline db extension ss with close grip press 4 x 12
Ez bar curl x 20,17,15,15.
Band face pulls 2 x 25.
Notes. Really felt my lats working today, also dumbbell presses take some getting use too.
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Post by Cormac on Apr 27, 2015 15:06:06 GMT -5
Monday 27/4/2015
Safety bar Good mornings with 6 sec pause.
55 x 5 100 x 3 121 x 3 143 x 3 165 x 3 (man this was tough especially without the belt).
Safety Squats
155 - 5 x 20 (toughest accessory I have ever done).
Deficit stiff legs 3 x 8.
Hanging leg raises x 15,15,10,10,10,10,5.
Back extensions x 20,20.
Notes. Toughest workout to date. I probably should have called it a day after the squats, I literally nearly vomited after every set and I never quite recovered.
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Post by vegetaindy on Apr 27, 2015 19:43:12 GMT -5
Some impressive mental tenacity and fortitude to get through 5x20 after so much. Props!
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Post by Cormac on Apr 29, 2015 15:54:04 GMT -5
Thank you vegetaindy it was mind blowingly painful at the time but as a wise man once said to me if you can't face a little adversity in the gym how are you going to face it in the real world.
Wednesday 29/4/2015
Bench against red mini bands
Bar x 10 add bands bar x 10 90 x 5 120 x 3 135 x 1 155 x 1 176 x 1 187 x 0 (so close) the band tension was just so strong.
back off sets w bands 135 x 7 close grip w bands 121 x 10
Incline barbell bench 5 x 20
Rolling tricep extensions x 12,12,12,10,8,8,6,
Rows x 10,8,8,8,7
Face pulls x 100
Tricep extensions w rope x 100
Planks 5 x 1 minute.
Notes. Never realised how hard it is to bench against bands.
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Post by Cormac on Apr 30, 2015 15:55:47 GMT -5
Thursday 30/4/2015
Box squats
300 - 8 x 2
Free squats 315 x 2 (Haven't done regular squats with any decent amount of weight in a while, definitely can't wait to start ramping up again).
Speed deadlifts
286 - 8 x 1
Goblet squats - 4 x 8
Spilt squats 4 x 10
Band leg curl 2 x 50
Farmers walks x 3 trips w 88each hand
Sprinter sit ups x 15,10,10,10,10.
Notes. Eager to get back to regular squats soon. I feel like im going to pull a big deadlift pr very soon though, box squats always help my deadlift for some reason.
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Post by Cormac on May 3, 2015 11:53:24 GMT -5
Saturday 3/5/2015
Bench accessory day.
DB bench - 55s - 4 x 10
2 Board Press
135 x 6 155 x 6 165 x 6 170 x 5 176 x 4
Chins x 20 reps
Kettle bell rows x 10,8,8,8
tricep extensions ss close grip floor press 4 x 12
Curls x 20,20
Notes. Feeling a little drained at the end of the week.
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Post by Cormac on May 4, 2015 9:34:43 GMT -5
Monday 4/5/2015
Squats
45 x 5 145 x 3 220 x 2 250 x 2 300 x 3 330 x 3 352 x 2 with knee wraps
165 x 20 176 x 20 176 x 20
Reverse hyper x 20,15,15
Back attack 2 x 10 Hack squat x 20,10
1 arm farmers walks x 2 trips.
Notes. I absolutely despise knee wraps, they're painful and its hard to get to depth when there tight. I used them for my top set today but had to stop the set early because I was struggling get to depth with the tightness, first two reps were to depth at least. We all have to start somewhere so it'll get better.
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Post by Cormac on May 5, 2015 15:47:31 GMT -5
Tuesday 5/5/2015
Bench.
45 x 10 90 x 5 120 x 3 155 x 1 176 x 1 198 x 1 209 x 2
176 - 5 x 5.
Incline db press 44s x 12,12,8,7.
Low Cable row x 15,10,15,10
Dips x 30 reps
Rolling tricep extensions x 10,8,8,8
Face pulls - 4 x 20
Band tricep extensions x 100
Weighted sit ups x 15,15
Notes. Started training with a powerlifting crew tonight. They're fixing my bench form and I just went a little nuts with volume across the board.
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Post by Cormac on May 7, 2015 15:33:56 GMT -5
Thursday 7/5/2015
Deadlift
330 - 5 x 5.
Gh raise ss weighted crunches 3 x 15
Low back raises x 15,15,12.
Abs 3 x 15
Prowler x 2 laps.
Notes. Bicep was a little tweaked so I avoided any rowing accessory.
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Post by Cormac on May 8, 2015 15:21:04 GMT -5
Friday 8/5/2015
Close grip bench.
155 x 6 165 x 6 176 x 6 176 x 4
Seated db shoulder press 44s - 3 x 8
Tricep extensions 3 x 10
Side laterals 5 x 10 -12
Curls - 2 x 15
Notes. Took it easy tonight didn't grind any rep as I want my bicep to heal up. Did a good bit of volume for shoulders and biceps with small exercises to get some blood in there for recovery.
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Post by Cormac on May 11, 2015 15:38:37 GMT -5
MONDAY 11/5/2015
SQUATS
265 - 5 X 5. With belt.
Reverse hyper 3 x 15
Gh raise 3 x 10
Leg press x 20,15,12,10.
Weighted sit ups x 15,12,12,12.
Notes. Nothing fancy just getting the work in. I'm training with some old school powerlifters at the moment and i'm loving the basic approach to training.
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Post by Cormac on May 12, 2015 15:49:05 GMT -5
TUESDAY 12/5/2015
Bench
187 - 5 x 5.
Seated db shoulder press x 15,10,8,5. (Pyramiding up in weight).
Seated cable row x 15,12,10.
Tricep extensions x 8,8,10,7
db curls x 15,12
Hammer curls 2 x 8
Face pulls 4 x 15.
Notes. Starting to get up in the weights again on Bench for reps. This was a very good volume session for me.
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Post by Cormac on May 14, 2015 17:47:18 GMT -5
THURSDAY 14/5/2015
Deadlifts
352 - 5 x 5
Chin ups x 5,5,5,4,4,3,2,2
cable row x 8,10,10, 12
t- bar row - 4 x 10
back extensions x 15,12,10, 12
1 arm farmers x 4 lenghts
Notes. Big back day, my new favourite day of the week.
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Post by Cormac on May 15, 2015 17:36:35 GMT -5
Friday 15/5/2015
Shoulders/Triceps
Press 110 x 3 110 x 3 115 x 3 115 x 5 115 x 5
Close grip bench 110 x 10 135 x 10 155 x 6 155 x 6
Seated db shoulder press 4 x 10
Tricep extensions 4 x 8
Rear delt flies x 20,15,12
Side laterals 2 x 12
Plate front raises 2 x 10
Band pushdowns 2 x 25
Notes. I decided my secondary upper body day is going to be specifically shoulders and triceps. Started light with my overhead presses, i'm already doing a ton of volume on my primary bench day so i wanted to take things slow weight wise today on presses. Got a few quality sets in and i'm sure the increased shoulder strength will help my bench a lot.
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Post by Cormac on May 18, 2015 16:03:23 GMT -5
Monday 18/5/2015
Squat.
275 - 4 x 5 286 x 5
Safety squats 3 x 6
Gh raises 4 x 10
Weighted abs 3 x 10
back extensions 2 x 15
Planks 3 x 1 minutes.
Notes. Tried a couple of my top squat sets with wraps, i'm getting better at using them. I decided it best to start off using them with lighter weights and work my way up. Squats were easy tonight.
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Post by Cormac on May 19, 2015 15:48:01 GMT -5
Tuesday 19/5/2015
Bench.
193 - 5 x 5
Back off sets
135 - 2 x 15.
Rolling tricep extensions 12.5 kg x 12,10 10kg x 10,10
Db curls x 10,9,8,10
Tricep pushdowns x 20,15,12,12
Hammer curls 7.5kg x 12,12,10,7
Band face pulls x 25,20,20
Notes: Heavy for me on Bench today, hard to see me making 5x5 if I increase the weight next week.
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Post by Cormac on May 21, 2015 15:50:18 GMT -5
Thursday 21/5/2015
Deadlifts
363 - 4 x 5 375 - 1 x 5
CHINS - 5,5,5,5,5.
Leg curls - 10,10,10,9
t-bar rows - 8,8,8,8
Cable rows - 10,10,10
1 arm farmers walks 4 laps each arm with 62lb kettlebell.
Notes. Deadlifts were moving fast today.
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Post by Cormac on May 22, 2015 18:31:59 GMT -5
Friday 22/5/2015
Fat bar press
110 x 3 115 x 3 121 x 3 121 x 3 132 x 3
close grip bench w pause
155 - 4 x 7.
Db shoulder press seated
17.5kg x 12,10,8,8
Plate raises 10kg - 3 x 10 5kg - 1 x 20
Side raises - 4 x 10.
Tricep extension ss curls x 3 sets.
Notes. Exhausted today, press is getting a bit better at least.
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Post by vegetaindy on May 24, 2015 21:00:53 GMT -5
Good week of effort cormac! Curious as to the distance of those farmer's walks?
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Post by Cormac on May 25, 2015 15:54:27 GMT -5
Vegetaindy I would say probably 40-50 feet, and thanks my friend i'm absolutely fried after that week so I had to take the intensity down a little tonight. Hope all is going well with your training. You're still kicking my donkey on bench.
Monday 25/5/2015
Squats.
292 - 3 x 5 292 - 2 x 3
Modified gh raise x 10, 8,8,8
Back extensions x 12,12,10.
Notes. Big reduction in volume tonight I was falling asleep during this session.
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Post by Cormac on May 26, 2015 16:08:44 GMT -5
Tuesday 26/5/2015
Bench
198 x 4, 3, 3, 3, 4 198 X 2 paused.
Close grip paused (no arch)
155 x 10, 8, 6, 6.
Db curls x 11, 9, 8 , 10
Rolling tricep extensions x 12, 10, 10 ,10
Incline tricep extensions - 3 x 10
tricep pushdowns - 3 x 10
Hammer curls x 20, 15.
Notes. Still felt a bit off tonight.
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Post by Cormac on May 28, 2015 16:22:11 GMT -5
Thursday 28/5/2015
Deadlift
380 x 5,3,3,3,3.
Chins - 5,5,5,5
Leg curls - 15,12,12,12
T-bar rows - 10, 8 , 9, 10
Back extensions bodyweight - 15,15,15,15
decline abs bodyweight x 50 total reps.
Notes. Difficult session tonight. I have really been struggling all week with low energy and fatigue. Decided to pull only triples after my first set of deadlifts as the bar was moving too slowly and I don't like grinding deadlifts.
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Post by Cormac on May 29, 2015 15:38:48 GMT -5
Friday 29/5/2015
Press
65 x 10 90 x 5 110 x 3 121 x 3 121 x 3
135 x 5 #pr
Paused close grip bench 155 - 4 x 8.
Db shoulder press
38 lb x 10, 13, 7
Incline tricep extensions 4 x 10
hammer curls - 2 x 20
banded face pulls - 4 x 20
Notes. It feels so long since iv'e pr'd in an anything as iv'e been base building since my last meet and have been doing tons of volume, higher reps etc, but I finally hit a goal that I had before christmas of hitting 60kg/135lb for 5 reps in the standing press. Last time I tested I came up short with 4 reps. Very happy with this even though it's only a small goal.
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