Ermm here goes
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22.1.21
Warmed up
Squat
255 4x2 (left it at 4 rather than 6)
Box jumps
5x3
Bent over row
100 3x12
Done.
Warmed up
Squat
255 4x2 (left it at 4 rather than 6)
Box jumps
5x3
Bent over row
100 3x12
Done.
23.1.21
Log press from chest
140 3x5 (can't keep balance on these mats so I'm going to build a platform
)
2" Deficit deadlift
70
120
170
Straps
210
250 3x6
Done.
Then I rested Sunday and Monday, today I'm maxing the squat!
Log press from chest
140 3x5 (can't keep balance on these mats so I'm going to build a platform
)2" Deficit deadlift
70
120
170
Straps
210
250 3x6
Done.
Then I rested Sunday and Monday, today I'm maxing the squat!
26.1.21
Warmed up
Squat
75
125
175
Belt
225
260
290x1
315x1
330x1 (10kg PB and pretty comfy)
340x1 (20kg PB and a very happy Paul)
The 340kg felt really hard, looking back it wasn't so bad and there might have been a little more in there but I'm buzzing either way!
Side bends
32 3x10 each side
Circuit with the mrs
5 rounds
10 squats
10 burpees
10 star jumps
Add my girlfriend to the long list of people that thought they could beat me at bodyweight circuits. It's the burpees they never expect me to be so quick at.
Done. Absolutely over the moon with the Squat progress, 40kg since the start of December. I'm confident about hitting a 200kg log and 400kg deadlift in April so really looking forward to competing!
Warmed up
Squat
75
125
175
Belt
225
260
290x1
315x1
330x1 (10kg PB and pretty comfy)
340x1 (20kg PB and a very happy Paul)
The 340kg felt really hard, looking back it wasn't so bad and there might have been a little more in there but I'm buzzing either way!
Side bends
32 3x10 each side
Circuit with the mrs
5 rounds
10 squats
10 burpees
10 star jumps
Add my girlfriend to the long list of people that thought they could beat me at bodyweight circuits. It's the burpees they never expect me to be so quick at.
Done. Absolutely over the moon with the Squat progress, 40kg since the start of December. I'm confident about hitting a 200kg log and 400kg deadlift in April so really looking forward to competing!
Right so I trained a little bit the rest of that week but started my new phase properly this Monday so I'll log from there
1.1.21
Warmed up
Log press one clean
70
100
120
140 4x6
Deadlift
Belt straps
240 4x6
Pause box jumps
5x5
GHRs
Bw 3x5
Pull ups wide grip
5kg 3x8
Done.
1.1.21
Warmed up
Log press one clean
70
100
120
140 4x6
Deadlift
Belt straps
240 4x6
Pause box jumps
5x5
GHRs
Bw 3x5
Pull ups wide grip
5kg 3x8
Done.
2.2.21
Warmed up
Power clean
70
100
125 5x3
Front squat
110
150
170 4x5
Bent over row
120 3x10
Hanging leg raises 3 directions
Bw 2x12 (one rep to left, one to middle, one to right etc)
Bench press
100x20
100x13 (death by pump)
100x15 (switched second set to close grip, which felt much better on my pecs so will stick with that grip. Fed up of pec issues on bench)
Done.
Evening
12 minutes assault bike
Hip/lower back mobility
Warmed up
Power clean
70
100
125 5x3
Front squat
110
150
170 4x5
Bent over row
120 3x10
Hanging leg raises 3 directions
Bw 2x12 (one rep to left, one to middle, one to right etc)
Bench press
100x20
100x13 (death by pump)
100x15 (switched second set to close grip, which felt much better on my pecs so will stick with that grip. Fed up of pec issues on bench)
Done.
Evening
12 minutes assault bike
Hip/lower back mobility
3.2.21
Warmed up
2" Deficit deadlift
60
110
160
Straps
200
240
280x6 (rep PB)
Single leg paused box jumps
5x3 each leg
Dumbbell press
82 10x2
Overhead side bends
62 3x5 (Jesus these are hard)
Pull ups
Bw
+10 3x6
Done.
Session 2
Grip
A load of random stuff that I've already written out but is probably of little interest!
Warmed up
2" Deficit deadlift
60
110
160
Straps
200
240
280x6 (rep PB)
Single leg paused box jumps
5x3 each leg
Dumbbell press
82 10x2
Overhead side bends
62 3x5 (Jesus these are hard)
Pull ups
Bw
+10 3x6
Done.
Session 2
Grip
A load of random stuff that I've already written out but is probably of little interest!
Thanks mate!
4.2.21
Warmed up
Paused front squat
70
110
150 4x5
Log press clean each rep
70
100
125 2x6
Bulgarian split squat
75 2x15 each leg (jesus lord the burn on these, was meant to be 3 sets but these 2 killed me)
Incline bench
70
100
125 3x8
Back extension iso hold
30 3x30 seconds
Done.
4.2.21
Warmed up
Paused front squat
70
110
150 4x5
Log press clean each rep
70
100
125 2x6
Bulgarian split squat
75 2x15 each leg (jesus lord the burn on these, was meant to be 3 sets but these 2 killed me)
Incline bench
70
100
125 3x8
Back extension iso hold
30 3x30 seconds
Done.
5.2.21
Warmed up
Axle deadlift doh
60
100
140
190xfail
190x1 (10kg PB)
200x1 (20kg PB, just locked it out, really surprised with this)
Straps
Belt
240 4x6
single leg RDL
60 4x8 each leg
Dumbbell press
62
82 10x2
Trap bar shrugs
210 3x15
Superset
Side bends
32 4x10 each side
Done.
Warmed up
Axle deadlift doh
60
100
140
190xfail
190x1 (10kg PB)
200x1 (20kg PB, just locked it out, really surprised with this)
Straps
Belt
240 4x6
single leg RDL
60 4x8 each leg
Dumbbell press
62
82 10x2
Trap bar shrugs
210 3x15
Superset
Side bends
32 4x10 each side
Done.
6.2.21
Overhead squat
60 4x8
Strict press
110 3x8
Romanian deadlift
210 3x8
Sandbag marches 80 3x20
Sandbag carry
140 6x15m loaded the last one to 54 inches ish
Tried stones but they were a Write off, I need a new set really.
Done.
Overhead squat
60 4x8
Strict press
110 3x8
Romanian deadlift
210 3x8
Sandbag marches 80 3x20
Sandbag carry
140 6x15m loaded the last one to 54 inches ish
Tried stones but they were a Write off, I need a new set really.
Done.
8.2.21
Warmed up
Log press one clean
70
100
125
145 3x6
Deadlift
Belt
Straps
250 4x6
Pause box jumps
5x5
GHRs
Bw 4x5
Pull ups wide
10 4x8
Done.
Warmed up
Log press one clean
70
100
125
145 3x6
Deadlift
Belt
Straps
250 4x6
Pause box jumps
5x5
GHRs
Bw 4x5
Pull ups wide
10 4x8
Done.
9.2.21
AM: mobility
Warmed up
Power clean
70
100
130 3x3
130x6 (rep PB)
Front squat
177.5 2x5
177.5x10
Bent over row
120 3x12
Hanging leg raises multi planar
Bw 3x12
Bench press
105 3x15
Assault bike
13 minutes
Done.
AM: mobility
Warmed up
Power clean
70
100
130 3x3
130x6 (rep PB)
Front squat
177.5 2x5
177.5x10
Bent over row
120 3x12
Hanging leg raises multi planar
Bw 3x12
Bench press
105 3x15
Assault bike
13 minutes
Done.
10.2.21
Warmed up
2" deficit deadlift
70
110
160
Straps
210
260
290x5 (rep PB)
Pause single leg box jumps
5x3 each leg
Incline bench
70
100
130 3x8
Pull ups
10 3x8
Side bends
32 3x11 each side
Done.
Warmed up
2" deficit deadlift
70
110
160
Straps
210
260
290x5 (rep PB)
Pause single leg box jumps
5x3 each leg
Incline bench
70
100
130 3x8
Pull ups
10 3x8
Side bends
32 3x11 each side
Done.
11.2.21
Got to train events again!
Warmed up
Bag toss
2x2 24 over 4m
10 fails 24 to 4.6m (very close, will get these next time)
Dumbbell press
87 8x2
Log press clean each rep
82
112
130 2x6
Yoke
180
280 6x10m
Sandbag load
140 4 singles
Ran out of time at this point unfortunately, will be there earlier next week, up at half 5 not 6 haha
Session 2
Grip
Similar to last week just some extra volume
Got to train events again!
Warmed up
Bag toss
2x2 24 over 4m
10 fails 24 to 4.6m (very close, will get these next time)
Dumbbell press
87 8x2
Log press clean each rep
82
112
130 2x6
Yoke
180
280 6x10m
Sandbag load
140 4 singles
Ran out of time at this point unfortunately, will be there earlier next week, up at half 5 not 6 haha
Session 2
Grip
Similar to last week just some extra volume
12.2.21
Warmed up
Axle deadlift
Belt
Straps
250 4x5
Single leg RDL
65 4x8 each leg
Strict press
112.5 3x8
Trap bar shrugs
215 3x15
I did something else but I can't remember, will have to check my programme on my laptop, changed it round with the event session
Done.
Warmed up
Axle deadlift
Belt
Straps
250 4x5
Single leg RDL
65 4x8 each leg
Strict press
112.5 3x8
Trap bar shrugs
215 3x15
I did something else but I can't remember, will have to check my programme on my laptop, changed it round with the event session
Done.
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