Wednesday Bench

Buffalo bar bench
90kg +50kg band tension
10x3 @5-6

French press
5x20

Pushups
5x15

DB Lat raises
7.5 x20x4
 
Had a spare 1/2 hour today, managed to get the gym owner to let me use the carpark for a quick deadlift session.

Still waiting on gyms to open in the uk. Getting a joke now

250 x3 @9
220x3x2 @7

Considering im cutting bodyweight, down about 5kg so far, and the fact the last time i did standard deadlifts was about 4 weeks ago i'll take it
 
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A bit of a bro out session tonight

Deadlift w/belt
220 x5 @7
200 x5 @5
200 x5 @6
200 x5 @6

Single arm Lat pulldowns
28 x15 @7
28 x16 @7

Reverse grip Pulldows
56 x12 @7
70 x12 @7
70 x12 @7
 
No gyms until 25 July but your social venues are restored ... ?


Interesting (??) approach to better health ...
Its all fucked in the UK mate

You can go to the pub and get wasted, but I cant go to the gym and do some squats
 
Only a few days to wait

Hows the shoulder?

Reluctantly healing. It’s being a stubborn shit but 2 forward one back is better than zero forward.

daily pulling is proving better than low frequency and higher volume.

Pressing with loose shoulders like a push-up is much better than fixed scapula for now, so I’m loading my daughter on my back for extra load
 
So 18 weeks out from the BPU qualifier (Covid permitting)

Goals for the comp are:
Squat 260
Bench 170-180
Deadlift 300

At a minimum total of 700kg. We'll see how close we get!

W1D1

Squats w/wraps
215 x1
230 x1 @7 - really nice starting point considering its been over a year since I had wraps on, and they werent even cranked that tight
190 x6 @7
190 x2x3
https://www.instagram.com/p/CFsdVKlAYBx/?igshid=18vf3o9p4s59r

OHP
80 x1 @7
7 minute density set of 65 kg

Bulgarian Split Squats
20 x15x3

Trciep Pushdowns (myo reps)
50 x15 +5, +5,+5,+5,+4
 
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W1D2- not ideal,training 10 hours after the last session with minimal sleep, but you know, life gets in the way of training

Comp Deadlifts
230 x3 @7
190 x6x4 @sub6
My deadlift responds really well to super submaximal volume, so as much as I would rather have less volume and more weight, im kind of doing what works

Comp Bench
130 x5 @6
135 x5 @7
140 x5 @8
125 x5x2 @6

Leg Press (myo reps)
215 x15, +5,+5,+3

https://www.instagram.com/p/CFt2RPEAWxe/?igshid=14ttg6f6e1roa
 
W1D2- not ideal,training 10 hours after the last session with minimal sleep, but you know, life gets in the way of training

Comp Deadlifts
230 x3 @7
190 x6x4 @sub6
My deadlift responds really well to super submaximal volume, so as much as I would rather have less volume and more weight, im kind of doing what works

Comp Bench
130 x5 @6
135 x5 @7
140 x5 @8
125 x5x2 @6

Leg Press (myo reps)
215 x15, +5,+5,+3

https://www.instagram.com/p/CFt2RPEAWxe/?igshid=14ttg6f6e1roa

Your deadlift stimulus response and mine are polar opposites :D
 
Your deadlift stimulus response and mine are polar opposites :D
I know. Shows how people can vary so much in training response.

Ive tried just heavy, low volume in the 1-3 rep range, 7-9 rpe range and I just end up spinning my wheels.
 
W1 D3

Seeing as bands worked really well for my deadlift and bench last block, figured id add them for squats this block

Slightly different protocol on squats dor this session. Single @7, followed by 70% for 30 total reps, broken into as many sets as needed. Goal is to keep the bar speed high and rest periods low between each set

HB squat w/bands (bands added 12.5kg per side)
160 x1 @7
130 for 30 total reps (5,5,5,5,3,3,4) rest periods 60 secs between sets

Buffalo bar bench
148 x1@8
123 x10 @9
113 x10x3 @7-8

Pendlay rows. Looking back theough my training logs, heavy rows always correspond with an increase in bench e1rm
90 x10x4 @7-8

https://www.instagram.com/p/CFzODAqALib/?igshid=kistp7lc5y75
 
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