2021 - More cowbell
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IrishMarc23/07/21 @ 16:42
Been away from logging here for a while, back to logging on the regular.
Monday - 18-July-2021
Shoulder conditioning
Squat
70
120
170
205 x 6
205 x 6
205 x 6
RDL
70 x 10
70 x 10
70 x 10
Monday - 18-July-2021
Shoulder conditioning
Squat
70
120
170
205 x 6
205 x 6
205 x 6
RDL
70 x 10
70 x 10
70 x 10
IrishMarc23/07/21 @ 16:43
Tuesday 19-July-2021
Shoulder conditioning
Deadlift
70
120
170
220 x 8
220 x 8
220 x 8
High bar deep squat
60 x 10
60 x 10
60 x 10
Hip conditioning
Shoulder conditioning
Deadlift
70
120
170
220 x 8
220 x 8
220 x 8
High bar deep squat
60 x 10
60 x 10
60 x 10
Hip conditioning
IrishMarc23/07/21 @ 16:45
Wednesday 20-July-2021
Shoulder conditioning
Bench press
60
100
140
160
180 x 7
180 x 7
180 x 7
Close grip bench press
130 x 12
130 x 11
Bench row
60 x 10
60 x 10
60 x 10
Shoulder conditioning
Bench press
60
100
140
160
180 x 7
180 x 7
180 x 7
Close grip bench press
130 x 12
130 x 11
Bench row
60 x 10
60 x 10
60 x 10
IrishMarc23/07/21 @ 16:46
IrishMarc23/07/21 @ 17:14
Friday 23-July-2021
Deadlift
60
100
140
180
220 x 3
240 x 3
260 x 8 (+1 rep beltless PB)
2cm Block deadlift
200 x 4
200 x 4
200 x 4
200 x 4
Bench press (WG = Wide grip, MG = Medium grip, CG = close grip)
60 x 10 WG
60 x 10 MG
60 x 10 CG
60 x 10 WG
60 x 10 MG
60 x 10 CG
60 x 10 WG
60 x 10 MG
60 x 10 CG
Deadlift
60
100
140
180
220 x 3
240 x 3
260 x 8 (+1 rep beltless PB)
2cm Block deadlift
200 x 4
200 x 4
200 x 4
200 x 4
Bench press (WG = Wide grip, MG = Medium grip, CG = close grip)
60 x 10 WG
60 x 10 MG
60 x 10 CG
60 x 10 WG
60 x 10 MG
60 x 10 CG
60 x 10 WG
60 x 10 MG
60 x 10 CG
danbaseley23/07/21 @ 18:59
IrishMarc23/07/21 @ 21:55
IrishMarc27/07/21 @ 11:44
Monday 26-7-2021
Shoulder conditioning
Squat
70
120
170
205 x 8
205 x 8
205 x 8
PM - tried some hip conditioning but adductor too smoked so left it for tomorrow
Shoulder conditioning
Squat
70
120
170
205 x 8
205 x 8
205 x 8
PM - tried some hip conditioning but adductor too smoked so left it for tomorrow
IrishMarc27/07/21 @ 11:45
Tuesday 27-7-2021
Shoulder conditioning
Deadlift
70
120
170
220 x 8 - noticably easier than last week but back is smoked so dropped the load
170 x 8
170 x 8
Heel drops
20cm x 10 EL
20cm @ 10kg x 10EL
20cm @ 10kg x 10EL
Shoulder conditioning
Deadlift
70
120
170
220 x 8 - noticably easier than last week but back is smoked so dropped the load
170 x 8
170 x 8
Heel drops
20cm x 10 EL
20cm @ 10kg x 10EL
20cm @ 10kg x 10EL
IrishMarc29/07/21 @ 21:54
Post Edited: 29.07.2021 @ 21:55 PM by IrishMarc
Wednesday 28-7-2021Shoulder conditioning
Bench press
60
100
140
160
180 x 8
180 x 8
180 x 8 - pretty sure that's a volume PB, well at least not done 180 for straight 8s before
Holds
180kg x 20 sec count
180kg x 20 sec count
Bench row
60 x 10
Lad rung me told me he had coronavirus and was in gym so defcon rona was put in place and session ended there
IrishMarc29/07/21 @ 21:55
Thursday 29-7-2021
Squat
70
120
170
225 x 3
235 x 3
245 x 3 - really happy with this first set felt f**king awful so very happy to take a 5kg progression
Pause squat (3ct)
120 x 4
120 x 4
Heel drop
20cm + 10kg x 10 EL
20cm + 10kg x 10 EL
20cm + 10kg x 10 EL
Squat
70
120
170
225 x 3
235 x 3
245 x 3 - really happy with this first set felt f**king awful so very happy to take a 5kg progression
Pause squat (3ct)
120 x 4
120 x 4
Heel drop
20cm + 10kg x 10 EL
20cm + 10kg x 10 EL
20cm + 10kg x 10 EL
IrishMarc30/07/21 @ 13:23
Friday 30-7-2021
Deadlift
70
120
170
220 x 3
260 x 3
260 x 7 (+2 rep beltless PB on IPF bar)
Low pause deadlift against bands
160 x 4
160 x 4
160 x 4 - called it here as was wanting to vomit every set.
Bench
70 x 10 - WG
70 x 10 - MG
70 x 10 - CG
left it here as was a joke how long I was taking. Overally very happy with deadlift had to reset on first rep as my strap came loose and I vomited in my mouth so to just settle it and hit a PB on the stiff bar is very encouraging. Second jab on Monday so might just deload next week.
Deadlift
70
120
170
220 x 3
260 x 3
260 x 7 (+2 rep beltless PB on IPF bar)
Low pause deadlift against bands
160 x 4
160 x 4
160 x 4 - called it here as was wanting to vomit every set.
Bench
70 x 10 - WG
70 x 10 - MG
70 x 10 - CG
left it here as was a joke how long I was taking. Overally very happy with deadlift had to reset on first rep as my strap came loose and I vomited in my mouth so to just settle it and hit a PB on the stiff bar is very encouraging. Second jab on Monday so might just deload next week.
IrishMarc06/08/21 @ 13:50
Post Edited: 06.08.2021 @ 13:53 PM by IrishMarc
Tuesday 3-8-2021AM
Shoulder conditioning
Squat
70
100
140
180 x 8
Pause squat
140 x 4
140 x 4
Hip conditioning
Deload week so just easy workouts
PM
Shoulder conditioning
Deadlift
60
100
140
180
200 x 8
Pause deadlift
140 x 4
140 x 4
IrishMarc06/08/21 @ 13:54
Wednesday 4-8-2021
Shoulder conditioning
Whole bunch of f**king around trying to get bench to feel better nothing really of note first working set
160x8 - bench press
Bench unrack and 5 sec hold
160 x 5
160 x 5
160 x 5
Bench press
160 x 8 - issue free decent
Bench row
60
100 x 6
100 x 7
100 x 8
Shoulder conditioning
Whole bunch of f**king around trying to get bench to feel better nothing really of note first working set
160x8 - bench press
Bench unrack and 5 sec hold
160 x 5
160 x 5
160 x 5
Bench press
160 x 8 - issue free decent
Bench row
60
100 x 6
100 x 7
100 x 8
IrishMarc06/08/21 @ 13:56
Thursday 5-8-2021
High bar squat
70
120
170
210
240
260
Pause squat
180 x 2
180 x 2
Hip conditioning
High bar squat
70
120
170
210
240
260
Pause squat
180 x 2
180 x 2
Hip conditioning