Week 2, Day 1 - Upper 3 Sets of 12 reops Deadlift - 120kg Bench Press - 70kg Military Press - 40kg Chin Ups (3 sets of 5 at BW) Bent Over Row - 60kg DB Lat Raise - 8kg x 12
Week 2, Day 2 - Lower 3 Sets of 12 reps Front Squats - 40kg SLDLs - 75kg Leg Press - 120kg Leg Extensions - 9 plates Goblet Squats - 25kg Calf Raises - 25kg db's
As its new year I thought I would put some pictures to chart my progress. This was taken at the start of my current cycle, I'll put another up at the end of the cycle, and hopefully should see "dem gains" Currently 198 lbms (5ft10") Approx 17% Body fat
Week 2, Day 3 - Upper 3 Sets of 12 Reps Bench Press - 80kg Barbell Row - 75kg Military Press - 45kg x 9 reps (Shoulders felt weak, but I think that's because the bench took most my pressing energy today) Arnold DB Press - 18kg Incline DB Flyes - 14kg Single Arm Row - 35kg Chin Ups BW x 5 reps (2 sets)
Week 3, Day 1 - Lower Squat - 115kg x 8, 115kg x 8, 120kg x 8, 120kg x 8 Deadlift - 130kg x 8, 130kg x 8, 130kg x 8, 130kg x 10 Leg Extensions - 10 plates x 12 reps (4 sets) Single leg DB deadlift - 18kg (4 sets of 8 reps) DB Shrugs - 30kg (4 sets of 12 reps)
Week 3, Day 2 - Upper Bench Press 90kg x 8 90kg x 8 90kg x 8 90kg x 6 + 2 clustered reps Bent Over Rows 70kg x 8 70kg x 8 70kg x 8 70kg x 8 + myo reps, 4,4,3 Military Press 45kg x 8 45kg x 8 45kg x 8 45kg x 8 Chin Ups BW x 6 BW x 6 BW x 6
Current 1RM Predictions, based on the weights used in this current cycle are; Squats: 149kg Bench: 112kg Deadlift: 173kg OHP: 60kg I will test the actual maxes at the end of my current HST cycle, and hopefully I can get these up again. Previous 1RM's before taking a break from training due to injury (and then laziness) last year were: Squats: 175kg Bench: 125kg Deadlift: 210kg OHP: 75kg My aim is to beat these previous maxes ASAP, but the time I have set is within 6 months.
Week 3, Day 3 - Lower Squats - 125kg x 8, 125kg x 8, 125kg x8, 125kg x 8 (clustered 2 sets of 2 on last set) Deadlift - 135kg x 8, 135kg x 8, 135kg x 6 (Clustered 1 set of 2 to reach 8 reps on final set) Leg Extension - 11 plates x 12 reps (3sets) Single Leg Deadlift - 20kg x 8 (3 sets)
Week 3, Day 4 - Upper Bench Press - 95kg x 5, 95kg x 5, 95kg x 4 (Bench felt really week today, however I did this at the end of my session as I had to wait for the bench to be free) Single Arm Row - 40kg (4 sets of 8 reps) Pull Up - BW (3 sets of 5 reps) Military Press - 50kg (4 sets of 8 reps)
Week 4, Day 1 - Lower Squats 130kg (4 sets of 8 reps) Deadlift 135kg (3sets of 8 reps) Leg extension - 12 plates (3 sets of 10 reps) SLDL - 75kg (4 sets of 8 reps)
Week 4, Day 2 - Upper 4 sets of 8 reps Bench Press - 90kg Single Arm Row - 40kg Pull Up - BW Military Press - 50kg Week 4, Day 3 - Lower 4 sets of 8 reps Squats 135kg Deadlift 140kg (2 sets of 8 reps) Leg Press - 200kg Leg Extension - 13 plates Week 4, Day 4 - Upper 4 sets of 8 reps Bench Press - 92.5kg Single Arm Row - 45kg Pull Up - BW Military Press - 55kg Week 5, Day 4 - Lower 4 sets of 8 reps Squats 135kg Deadlift 142.5kg (2 sets of 8 reps) Leg Press - 205kg Leg Extension - 13 plates
Mon 2nd Feb Deadlift 150kg x 3 160kg x 3 170kg x 3 Bench 110kg x 3 110kg x 3 110kg x 3 Dips (weighted) BW + 20kg x 5 BW + 20kg x 5 BW + 20kg x 5 BW + 20kg x 5 BW + 20kg x 5 Bent Over Row 60kg x 10 60kg x 10 60kg x 10
Tues 3rd Feb Front Squat 90kg x 3 90kg x 3 90kg x 3 Dumbel Step Up (Box above knee height) 5 sets of 5 (per leg) @ 25kg db's OHP 60kg x 3 65kg x 3 65kg x 3 Single Arm DB Push Press 18kg x 10 18kg x 10 18kg x10
Wed 4th Feb Deadlift 180kg x 3 185kg x 3 190kg x 3 Bench 110kg x 3 115kg x 3 115kg x 3 Close Grip Bench 70kg x 10 70kg x 10 70kg x 10 Lat Pull Down 60kg x 10 60kg x 10 60kg x 10
Friday 6th Feb OHP 70kg x 3 70kg x 3 70kg x 3 Front Squat 95kg x 3 95kg x 3 95kg x 3 Weighted Chins BW (91kg) +20kg Chains x 5 BW (91kg) +20kg Chains x 5 BW (91kg) +20kg Chains x 5 BW (91kg) +20kg Chains x 5 BW (91kg) +20kg Chains x 5 Lunges 12kg db's x 12 12kg db's x 12 12kg db's x 12 Hammer Curls 10kg db's x 20 10kg db's x 20 10kg db's x 20
Monday 9th Feb (only working sets shown) Deadlifts 190kg x 2 190kg x 2 190kg x 2 190kg x 2 200kg x 2 Bench 100kg x 2 110kg x 2 110kg x 2 110kg x 2 110kg x 2 Weighted Dips (BW + 20kg Chains) 5 sets of 5 Lat Pull Down 60kg x 10 65kg x 10 65kg x 10
Nice lifts, Browner. What's your set up when using the chains for dips and chins? Are you using them to vary the load such that they are only fully off the floor when you are at the top of each movement, or are you just using them in place of a regular weight plate on a dip belt?
Thanks lol. We have chains that weight 20kg, and I place them around my neck when doing dips, like the picture attached (thats not me by the way ) unfortunately I don't have a weight belt.
I did Tough Mudder in March 2014, just outside London in the UK. It was an awesome day! It was hard, and some of the obstacles were tough but was just a great day and great fun! Fully recommend anyone to do it. I would love to do another one.