Ermm here goes
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Decided that a deload was sensible whilst being on holiday rather than trying to catch up as I haven't planned one in and often get forced into it when I'm f**ked! Trained Thursday with a leg session
Front squat up to 180 and then plenty of machines.
Front squat up to 180 and then plenty of machines.
Monday
Training week was starting Tuesday but wanted to move around so did 20 lengths in the pool so about 240m which is way more than I've ever swam, was surprisingly tough!
Felt good though and started back properly on Tuesday
Training week was starting Tuesday but wanted to move around so did 20 lengths in the pool so about 240m which is way more than I've ever swam, was surprisingly tough!
Felt good though and started back properly on Tuesday
Tuesday
Pull session
Machine row 4x12
Lat pulldown 4x12
Stiff arm pulldown 3x15/dropset
Rear delt raise 12.5's 4x15
Shrugs 40s 3x20
Single arm preacher curl 15 3x10 ES
Pull session
Machine row 4x12
Lat pulldown 4x12
Stiff arm pulldown 3x15/dropset
Rear delt raise 12.5's 4x15
Shrugs 40s 3x20
Single arm preacher curl 15 3x10 ES
Wednesday
Stiff leg deadlift
Straps
200 3x10
Bent over row slow ecc
90 3x6
Pull ups paused
Bw 3x6
Incline dumbbell row 32's 3x15
Leg curl
25 4x15
Done.
Stiff leg deadlift
Straps
200 3x10
Bent over row slow ecc
90 3x6
Pull ups paused
Bw 3x6
Incline dumbbell row 32's 3x15
Leg curl
25 4x15
Done.
Thursday
Log press
60
90
110
117.5 4x5
27s
26s
26s
27s
Log felt great but lower back was in bits from stiff legs and Shannon was feeling really sick and a bit hormonal so I left it there. Hopefully she feels better now we're getting to the 2nd trimester.
Log press
60
90
110
117.5 4x5
27s
26s
26s
27s
Log felt great but lower back was in bits from stiff legs and Shannon was feeling really sick and a bit hormonal so I left it there. Hopefully she feels better now we're getting to the 2nd trimester.
I've updated my sessions before logging them so not sure exactly what I trained that weekend!
Will log from the Monday though
24.7.23
Log press
122.5 3x5
Yoke
320 6x10m
Power stairs
195 4x5
Sandbag grabs
90 3x12
RDL
145 3x12
Will log from the Monday though
24.7.23
Log press
122.5 3x5
Yoke
320 6x10m
Power stairs
195 4x5
Sandbag grabs
90 3x12
RDL
145 3x12
Tuesday
15:15
Single leg hack squat 30 3x8 EL
Glute Kickback 65 4x12 EL
Abductor 65 3x12 EL
Adductor 72.5 4x12 EL
Hip flexor 35 3x15 EL
Calf raise 4x15
15:15
Single leg hack squat 30 3x8 EL
Glute Kickback 65 4x12 EL
Abductor 65 3x12 EL
Adductor 72.5 4x12 EL
Hip flexor 35 3x15 EL
Calf raise 4x15
Wednesday
11:10
Axle deadlift 250 3x6
Bent over row slow ecc 90 4x6
Pull ups paused Bw 4x6
Incline dumbbell shrugs 42's 3x15
Incline dumbbell curls 15's 3x15
11:10
Axle deadlift 250 3x6
Bent over row slow ecc 90 4x6
Pull ups paused Bw 4x6
Incline dumbbell shrugs 42's 3x15
Incline dumbbell curls 15's 3x15
Sunday
11:04
Front squat 165 3x8
Kickstand RDL 25's 3x10 EL
SL hip thrust 25 3x10 EL
Leg curl 30 3x15
11:04
Front squat 165 3x8
Kickstand RDL 25's 3x10 EL
SL hip thrust 25 3x10 EL
Leg curl 30 3x15
Have typed over my sessions from more than a week ago so will just have to go from last Saturday!
10:29
Front squat 170 3x8
Romanian deadlift 150 3x12
Kickstand RDL 25's 3x12 EL
SL hip thrust 25 3x12 EL
Bulgarian split squat paused 25's 3x10 EL
Leg curl 30 4x15
10:29
Front squat 170 3x8
Romanian deadlift 150 3x12
Kickstand RDL 25's 3x12 EL
SL hip thrust 25 3x12 EL
Bulgarian split squat paused 25's 3x10 EL
Leg curl 30 4x15
Monday was a write off though!
Got a single on my first log set and I felt really weak and empty so left it and didn't feel like I had anything in me for any other events. I knew that it was time to move into the next phase so that brings the hypertrophy block to an end and my frequency will be dropping down to four full sessions and a mini one.
Got a single on my first log set and I felt really weak and empty so left it and didn't feel like I had anything in me for any other events. I knew that it was time to move into the next phase so that brings the hypertrophy block to an end and my frequency will be dropping down to four full sessions and a mini one.
Wednesday
9:29
Axle deadlift 270 3x6
Paused vector jump 8x1 (3 contacts)
Bent over row slow ecc 96 4x6
SA scap lock off Bw 3x8 ES
Leg curl fast drop 30 3x10
9:29
Axle deadlift 270 3x6
Paused vector jump 8x1 (3 contacts)
Bent over row slow ecc 96 4x6
SA scap lock off Bw 3x8 ES
Leg curl fast drop 30 3x10
Thursday
10:40
Log press 120kg 2x10
Yoke 340kg 6x10m
5.6s
5.6s
Power stairs 227kg 3x5
Sandbag steeplechase 120/140kg 20m
140kg 2nd pick up before I timed out.
10:40
Log press 120kg 2x10
Yoke 340kg 6x10m
5.6s
5.6s
Power stairs 227kg 3x5
Sandbag steeplechase 120/140kg 20m
140kg 2nd pick up before I timed out.
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