Search results

You could do inverted rows/pullups If you need to load them you could put a weight on your lap (See 5th slide for a demo) https://www.instagram.com/p/CAXfK1FAphb/?igshid=1ltk0ayvgkbsz Or you could do band assisted pull ups

Chest level pin press 160 x1 @7 170 x1 @9.5 140 x3x3 @7 Overhead cable tricep ext 55 x15x4 DB Lateral Raises 7.5 x15x3

Positives from todays training, 5 rep PB on deadlifts, negatives, it was waaay hea ier than it should have been and the execution was trash Deadlift 235 x5 @9-9.5 170 x6x4 @sub6 https://www.instagram.com/p/CHI1AxDgfVZ/?igshid=1a71x665en3f7 SLDL 130 x10x3 @7 Pendlay Row 80 x10x3 @7 CG...

So.... lockdown again Luckily I can use the gym early mornings as ill be the only one in there and have a key to let myself in https://www.instagram.com/p/CHGGJd4APrb/?igshid=vf2hrkzcyqsz Comp Squats 205 x5 @8 160 x6x4 Comp Bench 145 x5 @8 120 x6x6 Incline bench 60kg AMRAP in 7mins - 55...

Yeah there are plenty of ways to work around it. Pretty sure it will clear up within a week.

So tonight managed to pull/tweak my hip flexor. Had planned on hitting a 270 dl for a single but even on the 250 pain was qite severe at the bar Dl 250 x1@6 220 x3 Bench Silver lining of 152.5 x4 for a PR but had planned on it being 5 reps. Just had a lot of pain when trying to utilise leg...

W5D1 Comp Squat 240 x1 @7 205 x6 Sleeved squat 170 x3x4 OHP 90 x1@7 75kg, 25 total reps in 7 minutes

W4D4 https://www.instagram.com/p/CGr5uPfgZHJ/?igshid=16mif7kk8y7fi Beltless deficit Deadlifts 240 x1 @8 230 x4 @9 190 x4x3 @6 2 Board Press 180 x1 @9.5 160 x4 @9 150 x4x3 @7 Reverse Hypers 40 x15x3

W4D3 https://www.instagram.com/p/CGp40AJAxOU/?igshid=huldzsltsg9z HB squat +bands 185 x1 @7.5 145 x 30 total reps Buffalo Bar Bench 155.5 x1@8 133 x9 @9.5 123 x10x3 @8 Leg Press 210 x12 230 x12 240 x12x2

W4D3 https://www.instagram.com/p/CGp40AJAxOU/?igshid=huldzsltsg9z HB squat +bands 185 x1 @7.5 145 x 30 total reps Buffalo Bar Bench 155.5 x1@8 133 x9 @9.5 123 x10x3 @8 Leg Press 210 x12 230 x12 240 x12x2

W4 D2 Comp Deadlift 262.5 x1 @7.5 252.5 x3 @9 (2.5kg PR) 200 x6x4 Comp Bench 137.5 x5 @7 142.5 x5 @8 150 x5 @10 (5kg PR) 135 x5x2 @6.5 Overhead Cable Tricep Ext 45 x15x3 @8

W4d1 https://www.instagram.com/p/CGiLTAcA4XP/?igshid=14vz7i2lahz96 Comp Squats 235 x1@7 200 x8 @8 (PB) 200 x4x3 @5-6 OHP 7 min density set 75kg x 25 total reps Bulgarian Split Squats 32.5 x12x3 @7

W3 D4 https://www.instagram.com/p/CGZ79mOg1lF/?igshid=9py0eigfylet 2 Board Bench Press 180 x1@8 165 x4 @8.5 155 x4x3 @7 Beltless Deficit DL 235 x1 @7.5 225 x4 @8.5 180 x4x3 @5 Single leg RDL 30 x12x4

W3D3 Some back spams today, so just changed my training to basically whatever I could manage HB squats 160 x1 180 x1 @7 140 x2x2 Feet up TnG Buffalo Bar Bench 133 x1 @7.5 123 x8 @9.5 103 x10x2 @7 Overhead Tricep Cable Extensions 60 x15x4 @8

W3D2 Comp deadlift. Calibrated plates make a big difference on a deadlift bar 260 x1 @7.5 250 x3 @8.5-9 200 x6x4 @6 Comp Bench 135 x5 @7 140 x5 @8 145 x5 @8.5 130 x5x2 @6 Leg Press (myo reps) 220 x15, +5,+5,+5,+3

Whenever i program them, my squat seems to go up and my quads grow.... I hate them though

Struggled with squats today. Last felt like they were cramping every time I braced, like a strange spasm, and was worse as the load got heavier https://www.instagram.com/p/CGP7ij4g7wN/?igshid=93x5phlfkcq4 squats 235 x1 @8 190 x9@8 190 x5x3 @6 OHP 85 x1@7 70kg density set. AMRAP in 7mins (24...

W2 D4 End of the second week of this block. Beltless Deficit DL 230 x1 @7 220 x4 @8.5 180 x4x4 @5-6 2 Board Press 180 x1 @9 160 x4 @9 150 x4x3 @6--7 Wall Mounted Single Leg RDL 30 x12x4

W2D3 https://www.instagram.com/p/CGFUCiHg1II/?igshid=1raksezz9sv6m In hindsight the 300 deadlift attempt on Tuesday wasn’t the best idea. Feeling the after effects of it today HB Squat w/Bands 170 x1 @7 130 x 30 total reps, 5,5,5,3,4,5,3 Buffalo Bar TnG bench 153 x1 @8 128 x10 @9.5 118 x10x3...

W2D2 https://www.instagram.com/p/CGA1vREAIyV/?igshid=113qvya9eq48w Deadlift 260 x1@7 Got goaded into loading up 300, probably not the best idead, but figured the 260 moved like a rocket so why not... got it to my knees but then gravity won 240 x3@7.5 190 x6x2 Bench 130 x5 @7 135 x5 @8 140 x5...