2021 - More cowbell
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IrishMarc06/08/21 @ 13:58
Friday 6-8-2021
Shoulder conditioning
Deadlift
60
100
140
180
220 x 3
240
260
280 x 2 - missed third as didn't want to pull through since back still smoked
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
Bench unrack and 5 sec hold
160 x 5
160 x 5
160 x 5
Bench press
140 x 8
140 x 8
140 x 8
160 x 1
180 x 1
200 x 1
All issue free more or less. Good place to start next block of training
Shoulder conditioning
Deadlift
60
100
140
180
220 x 3
240
260
280 x 2 - missed third as didn't want to pull through since back still smoked
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
Bench unrack and 5 sec hold
160 x 5
160 x 5
160 x 5
Bench press
140 x 8
140 x 8
140 x 8
160 x 1
180 x 1
200 x 1
All issue free more or less. Good place to start next block of training
IrishMarc01/09/21 @ 21:54
Monday 30-8-2021
Squat
60
100
140
180
220
240
260
210 x 6
210 x 6
Heel drop
20cm 15kg x 10 EL
25cm 15kg x 10 EL
25cm 15kg x 10 EL
Squat
60
100
140
180
220
240
260
210 x 6
210 x 6
Heel drop
20cm 15kg x 10 EL
25cm 15kg x 10 EL
25cm 15kg x 10 EL
IrishMarc01/09/21 @ 21:57
Tuesday 31-8-2021
Deadlift
70
120
170
210
250
290
310
315 (+5kg PB)
RDL (pause at sticking point)
170 x 8
170 x 8
170 x 8
Deadlift
70
120
170
210
250
290
310
315 (+5kg PB)
RDL (pause at sticking point)
170 x 8
170 x 8
170 x 8
IrishMarc01/09/21 @ 22:00
NOTE - this session last week I managed
bench
180 x 9
180 x 9
180 x 8
Which is a PB for flat sets at 180, but I was training too heavy and overloading shoulder so changing the program from this week
1-9-2021
Bench press - unrack and hold for 5 sec, perform full rep after 3rd hold, hold a top
60 x 3 + 1 press
100 x 3 + 1 press
140 x 3 + 1 press
160 x 3 + 1 press
180 x 3 + 1 press
200 x 3 + 1 press
Bench press - slow eccentric, controlled press to unload rotator cuff
160 x 8
160 x 8
160 x 8
Bench row - slow lower
60 x 10
80 x 10
80 x 10
80 x 10
Incline press
60 x 8
60 x 8
60 x 8
100 x 2 - just testing the waters
Chin up controlled
bw x 3
bw x 2
bw x 1
bench
180 x 9
180 x 9
180 x 8
Which is a PB for flat sets at 180, but I was training too heavy and overloading shoulder so changing the program from this week
1-9-2021
Bench press - unrack and hold for 5 sec, perform full rep after 3rd hold, hold a top
60 x 3 + 1 press
100 x 3 + 1 press
140 x 3 + 1 press
160 x 3 + 1 press
180 x 3 + 1 press
200 x 3 + 1 press
Bench press - slow eccentric, controlled press to unload rotator cuff
160 x 8
160 x 8
160 x 8
Bench row - slow lower
60 x 10
80 x 10
80 x 10
80 x 10
Incline press
60 x 8
60 x 8
60 x 8
100 x 2 - just testing the waters
Chin up controlled
bw x 3
bw x 2
bw x 1
IrishMarc04/09/21 @ 15:20
Thursday 4-9-2021
Pause Squat
60
100
140
180
210
230 x 3
Squat
190 x 6
190 x 6
190 x 6
Heel drop
35cm, 5kg x 6 EL
35cm, 5kg x 6 EL
40cm, 5kg x 3 EL - PB for depth
Pause Squat
60
100
140
180
210
230 x 3
Squat
190 x 6
190 x 6
190 x 6
Heel drop
35cm, 5kg x 6 EL
35cm, 5kg x 6 EL
40cm, 5kg x 3 EL - PB for depth
IrishMarc04/09/21 @ 15:23
Friday 3-9-2021
Pause deadlift
70
120
170
210
250
270 - no straps heaviest so far
290 x 2 - fail on 3, paused too long
290 x 1
Deadlift
230 x 6
230 x 6
Bench unrack and hold, +1 paused rep on 3rd
60 x 3 + 1
100 x 3 + 1
140 x 3 + 1
160 x 3 + 1
180 x 3 + 1
200 x 3 + 1
Bench press
160 x 8
160 x 8
160 x 8
Bench row
60 x 10
80 x 10
80 x 10
80 x 10
Pause deadlift
70
120
170
210
250
270 - no straps heaviest so far
290 x 2 - fail on 3, paused too long
290 x 1
Deadlift
230 x 6
230 x 6
Bench unrack and hold, +1 paused rep on 3rd
60 x 3 + 1
100 x 3 + 1
140 x 3 + 1
160 x 3 + 1
180 x 3 + 1
200 x 3 + 1
Bench press
160 x 8
160 x 8
160 x 8
Bench row
60 x 10
80 x 10
80 x 10
80 x 10