Bundys training log

Start of new cycle with clint
Roberts style program.....

Monday
Bench press (widened grip by inch n half)
80kg x 5
90kg x 5
100kg x 5
115kg x 5
3 board
120kg x 3 x 3sets
Slingshot
120kg x 2 x 2sets
Slingshot off
60kg x 5 x 3sets

Lateral rises
Curls

Everything felt easy today. In two minds on bench press form. I think the wider grip & arch will eventually help me bench more but i usually bench flat back close grip and that usually has a good carryover to my OHP. Not sure wether wide grip will help OHP which if you look at the bigger picture is what im after BUT i still have bench press demons that need conquering so shall i stick with wide ?

Tuesday
Box squats
120kg + bands 2 x 8 sets 45sec rest
Paused free squat
140kg x 3 x 4sets
Walking lunges
24kg dumbells 3sets
Good mornings
80kg x 10 x 3sets
Heavy abs
Cable crunches + eagle sit ups

Great session. Need a slighty stronger band for next week thou.

Thursday
Strict ohp
60kg x 8 x 4sets
Chins
4sets
25+ reps
Rows 4sets
35+ reps
3 board bench
80kg x 12 x 4sets
Band punchdowns and pulldowns
30reps
Band face pulls
3x20

Felt terrible today ! Just an off day....i knew it was gonna be bad when the strict press felt heavy as !!! The rows and chins were a struggle and biceps were aching. I had some shoulder and bicep aches which i iced when i got home. A positive is the face pulls felt great havent done them for ages. Gonna take a day off and squat and dead day later.

Sunday
Box squats
145kg x 3
165kg x 3
185kg x 3
Deadlift
180kg x 3
205kg x 1
230kg x 1
Sumo deadlift
180kg x 1
180kg x 1
180kg x 2
Heavy abs

Good session. A little slow off the box on the squats. Deadlift bar speed was good and never slowed down.

Monday
Bench press
95kg x 3
110kg x 3
120kg x 3
4 board bench
120kg x 5 x 2sets
Slingshot bench
125kg x 3 x 3sets
Band facepulls
2 sets

Didnt feel as strong as id like but thats probably due to changing my form. Confident once ive mastered it my bench will start progressing again. Did the facepulls just to stretch out as my shoulders felt tight afterwards

Tuesday
Box squats
120kg + bands x 2 x 6sets
Paused squat
140kg 3 x 3sets
Good mornings
80kg x 8
85kg x 8
88.5kg x 8
88.5kg x 8
Walking lunges
24kg kbs 3 x 10 each leg
Weighted Eagle sit ups
3 x 8

Great session. Box squats felt snappy although im going to tighten the band up a notch next week. Paused squats felt fast so happy with those. Lunges were a killer ! I can feel myself benefiting from these thou !

Thursday
Strict OHP
60kg 5 x 5sets
Pull ups
60+ reps - used assistance on last few sets
Dips with band
5x10
Band pushdown
2x15
Band facepull
2x20
High rear delt row
14kg dbells 2x12
Shoulder raise front/side/rear
10kg dbells 2x12

Felt great..Strict OHP was easy ! Chose Banded dips for triceps and felt awesome. All the rear delt stuff has made my shoulders feel sooo much better !!!

Day 4 workout
Box squat
155kg x 5
175kg x 3
195kg x 1
Deadlift
155kg x 3
180kg x 1
205kg x 1
Sumo deadlift
185kg x 2 x 3sets
Abs 2 hard sets

Everything felt soooo easy. Really happy with that. Bar didnt seem to slow down at all on any lift !

Week 3

Day 1
Bench day
100kg x 5
115kg x 3
130kg x 1
2 board
120kg 2x2sets
4 board
120kg 2x2sets
1 board
120kg 1x1
Slingshot
110kg x 8 x 3sets
Seated row
2x12
Band pushdown
50+reps
Spread eagle sit up
1x20

STRICT PRESS
60x5
70x5
80x9 PB
65x5x5

CG BENCH
75x10
90x10
105x10

Accessory work
Fat grip chins 5 sets
Dips and dumbell curl supersets 3 sets

Deadlift day

Power cleans
60x5
65x5
75x5
85x5

Deadlifts
140x1
180x5
200x5
225x5
180x2x5 60sec rest inbetween sets

Front squats
60x10
70x10
100x10
110x10

Accessory
Abs rollouts
Band wood choppers

Some recent lifting 180kg front squat/125kg push press and 130kg bench

5th place in my first opens. Great bunch of guys

Close grip bench press superset with band pull aparts
Bar x20x3
40x10
60x10
80x5

Close grip 3 board press
100x5
110x5
125x5
140x7 PB

115x5x5 60sec rest periods

Incline paused bench press
55x10
65x10
75x10

Chest supported row dropset 5x12
Rear delt rows 2x20

Dickes press superset with wrist curls 3 sets

Solid session. Probably drop dickes press not to sold on these.

Missed my friday box squats as had work xmas do ! I was helping my grandad move house today so my gym had closed by time i was done so headed down to zone gym watford to see what it was like ! Ended up just doing minimum on squats and upper body bodybuilding stuff with my mate as gym wasnt equipped for anything other than bodybuilding training.

Squats (no boxes in the gym...not happy)
100x5
140x5
160x5
180x5
Decline bench press
60x10
80x5
100x5
120x5
140x3
Seated military
50x10
60x5
70x5
80x5
Hammer strength shoulder press 3x10
Hammer strength laterals 2x10
Hammer strength lat row 2x12
Biceps 3x20

Pumped ! But wont be in a rush to train here again !

Mess around session.

Strict Standing DB presses
18s x 10
20s x 10
28s x 5
30s x 5
34s x 5
36s x 5
36s x 5
40s x 4

Smith machine seated press
60kg x 8
80kg x 8
90kg x 5
100kg x 4
100kg x 5 dropset 80-60-40

Lateral raises 2x15
Dips superset with pushdowns 3x12
Rope pushdowns superset with facepulls 3x20
Bicep curls 4x10

Find bodybuilding stuff so boring bit i feel it keeps things healthy getting the blood around

Today
Dont have a proper routine worked out yet so just trying a few things out and looking for weaknesses...so far everywhere ! Then ill start up properly

Deadlifts no belt
100x5
140x5
180x3
200x1,1,1

Wide grip Lat pull down
5x12

Barbell row
60x10
100x5
120x5
140x5
100x5

Dumbell bench press
28sx10
34sx10
40sx5
60sx5
64sx3

One arm dumbell press
64 x 1 easy !