Catch Up

Been slack with the training log this past week as I've been all over the place. So I'll try and remember what I've done here...

Thurs Legs - with Kaz
Squats
60kgs x 10 x 3
100kgs x 10 x 2
120kgs x 8, x7
100kgs x 10

GC Bulgarians
Bar only x 10
40kgs x 10

Friday Arms
Cls grip 60 x 10 x 2, 100 x 10 x 2, 120 x 4, 100 x 10
Seated French Press 30kgs (not sure what ezcurl weighs so will say its 10) x 12
40 x 10 x 5

Over head rope Ext super set Push downs
48 x 10 + 180 x 10
54 x 10 + 180 x 10
60 x 10 + 170 x 10
66 x 10 + 150 x 10

Ezcurl Curls
8 sets all up working from first and last set 30 x 12 to 40 x 10 all in between.
Just wanted to do something light for bis this week. Was hard with short rests, will start looking at setting some PBs with these even if that does sound gay.

Monday - hams
Dead lifts 110kgs x 10 x 5
Chn Assisted GMs 60kgs x 10 x 4
Stuck for time so will make up the rest of this session later this week (GHR and rev Hypers)

Tues Chest with Jake and Henry
Bench Press
60 x 10 x 2
100 x 10
120 x 5
130 x 2
140 x 1
120 x 6
Was intent on setting a new PB for a 1 rep max today.

Incline Bench
80kgs x 10 x 2
x 9
x 8

Dips
B/W x 12
5kgs x 10 x 3

Mach press
40 x 10
55 x 10 x 2

Will do 1 more week with flat bench first then change to inclines first, dips, dumbell bench and probably flyes last

Wednesday - Back with Mike & Craig

Took some Turbo genesis today as I've needed a boost. Felt good again training with a full energy bar.

Chin Ups
Body Weight x 6, x10, x8, x7
Focused on using my lats as much as possible. Will make these a staple of my back days again.

Hammer Grip Lat Pulls
200 x 10
210 x 10
220 x 10
210 x 10

Bent Over Rows
100 x 10
120 x 10
130 x 10
140 x 9
130 x 10

Dbell Rows
50kgs x 10 x 3

Behind Head Pull Downs
140 x 10
160 x 10 x 2

Standing Abs
54 x 12 (accidental weight)
42 x 20, x 14, x 14, x 12

Tues - Chest with Kaz

Only 2 of us today so the first few sets went very fast. I was too fucked to give 40kgs a nudge again on the incline bench but not to worry, was still a good session...

Incline Dbells
30kgs x 10 x 2
32.5kgs x 10 x 2
30kgs x10 x 1

Flat bench
60 x 10
100 x 10, x8
110 x 4 x 2

Dips
B/W x 12
+10kgs x 10, x12, x10

Flyes
22.5kgs x 10
25kgs x 10, x 9
22.5kgs x8

Seated Mach Press
40kgs x 12
60kgs x 10
50kgs x 10 x 2,

Had Kaz training with me today. Stands over 6ft at a bit less then 90kg, only 18 but kept up easily and has a decent amount of strength. Always good training with young guys who are keen to get into the rough stuff. he's also training to be a PT so he's actually in at Eastside with an aim to learn...he's come to the right place!

Monday - Posterior Chain

My back still hasn't come right so I decided to train alone rather then get in Craig and Mikes way.

Started with deadlifts as I wanted to avoid lifting with a fatigued back. Didnt do a whole lot. Just a feeler...
100 x 6
140 x 5
180 x 3
That was enough to give me an idea of where I'm at. Glutes hammies and lower back need work (as expected). Will have to focus on pulling Sumo for the next while though as I needed the belt quite early on. I want to train minus the belt but without the risk on my back.

Chain assisted goodmornings. Purposely stuck to doing these light, with a very tight stomach and lots of glute invovlement.
60 x 10 x 5

GHR
3 x 12 - These are a must. I'm dissapointed I droped them for so long. When I've been at my strongest in the deadlift, I've done a lot of these.

Reverse Hyper - Same as above.
20kgs x 10
40kgs x 10 x 2
Volume is low overall, but will gradually ramp that up as I get back into the swing of it. Need a more muscular lower back and hamstrings. lots of work to come...

Thurs - Legs & Friday Arms

Thurs - Still recovering. Been tired and moody all day. Not enough decent sleep, and plenty of shit to deal with at home. Training is the only "zone out" time I have right now.

Only did sets of 10 with 100kgs. Put 120 on but head was thumping too much to be worth doing.
Front squatted next. 60kgs x 10 x 3. Thats enough legs for me for this week. I also did a bit of core work this morning. Hanging leg raises and standing abs. I backed that up with another couple of sets tonight (only 42kgs) of between 14 and 20 reps. Got cramp and thought I'd got a hernia, but ended up being ok.

Friday Morning Triceps - Too much to do and not enough time so stuck to triceps for the morning. Close grip bench. 60 x 10, 80 x 10, 100 x 10, 105 x 10, 110 x 7, 110 x5. Happy with that.
Over head rope ext. worked through from 54kgs to 66 doing 10 on each set with a total of 4 sets (2 on top weight) Put in an extra stretch on these which I feel adds a lot more to it.

Overhead Extensions
Some of the boys were using theb chair so had to do them on the end of the bench. This forced me to keep the weight down. 35kgs x 10 x 3 + 37.5 + 40 x 10 with the chair.

Will catch up on biceps when I can. Struggling to get enough sleep so have to make that a priority I think

Wednesday Back

Didnt do much as Im still in recovery mode.

Worked up to 220kg at 10 on the hammer grip lat pulls
150kgs x 10 on BO rows
50kgs x 10 x 3 on hammer strength row
160kgs x 10 behind the neck pull downs

All bar the hammer strength rows are PBs for me. I feel tired but still strong at the moment...

Tues Chest with Jake and Henry

Today was my first session back after being quite sick for the past few days. I still dont feel 100% but I wanted to start back as soon as I could. I'm surprised that I didnt lose much weight while I was sick though (only 2kgs). I am dissappointed that I missed the qualifier this past week. My plans for the national bench looked shaky anyway but I thought id keep myself in the picture just incase. Nevermind, will move on.

DBell Inclnes
30 x 10
35 x 10 x 3
40 x 5

Flat Bench
100 x 10
105 x 8, x7

Dips
B/W x 12 x 4

Flyes
20kg x 10
25kg x 10 x 2

Hammer Strength Seated Press
90 x 12
120 x 10

Lowered the volume and felt good afterwards. Still plenty of energy which was important so I dont give myself a relapse.