Sunday 18th December

Music



Movements

A1 - ATG Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 10x50kg, 10x100kg, 10x150kg, 10x170kg, 10x180kg, 10x180kg

B1 - Seated DB Shoulder Press - Upright & Paused (Tempo 3-2-x-1, Rest 60): 10x25kg, 9x32.5kg, 8x32.5kg, 8x32.5kg
B2 - DB Side Raise (Tempo 2-1-x-1, Rest 60): 10x12.5g, 10x17.5kg, 10x17.5kg, 10x17.5kg

C1 - Dips (Tempo 3-1-x-1, Rest 0): 12x20kg, 12x40kg, 12x40kg
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x40kg, 12x50kg, 12x50kg
C3 - Concentration EZ Bar Curl - Leaning Against Wall (Tempo 3-1-x-1, Rest 60): 10x30kg, 10x35kg, 10x35kg

Comments

Running a little low on time this morning so had to shorten things up. Not too bad overall although Shoulders still finding it hard on DB Press so may take out Side Raise and purely work on the press part as this is annoying me given I usually press a fair amount more on DB's.

Monday 19th December

Music



Movements

A1 - Glute Bridge (Tempo 2-1-x-2, Rest 60): 8x80kg, 8x120kg, 8x160kg, 8x180kg, 8x180kg, 8x180kg

B1 - Flat Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x72.5kg, 10x92.5kg, 10x112.5kg, 10x112.5kg, 10x112.5kg
B2 - 2 Stage Medum Grip Chin (Tempo 3-2-x-1-x-1, Rest 60): 8xBW, 8x+10kg, 8x+10kg, 8x+10kg, 8x+10kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 12x28kg, 12x32kg, 12x32kg, 12x32kg, 12x32kg for each side

Comments

Happy with how the session went today. Made a better go at Glute Bridge using a rubber floor tile for a bit of padding which helped a little but ultimately I'm going to have to purchase a pussy pad to make some serious progression.

Pin Press went well enough making all working sets with 112.5kg now.

Tried out the 2 Stage movement with Chins and was surprised that it didn't seem to work as well as with Pull Ups but I may try a couple more sessions with it and see how things go.

Nice going on the glute bridges. Are you hitting end range with those? a good set up with pussy pad makes all the difference. I'll get a vid of how i do it for you wed.

Yeah, I look to hold at the top for at least a second or too for a good squeeze of Glute. I'm still deciding on bar placement though either above or below the hip bones.

Thursday 22nd November

Music



Movements

A1 - Machine Leg Press - Open Stance, Knees-To-Ears (Tempo 3-2-x-1, Rest 90): 15x150kg, 10x200kg, 10x250kg, 10x300kg, 10x320kg, 10x320kg

B1 - Push Press (Tempo 2-2-x-1, Rest 60): 5x50kg, 5x60kg, 5x70kg, 5x75kg, 5x75kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x65kg, 8x85kg, 8x95kg, 8x95kg, 8x95kg

C1 - Flat GCBP - Fat Gripz (Tempo 3-1-x-1, Rest 60): 8x60kg, 8x80kg, 8x90kg, 8x95kg
C2 - Seated Alternating DB Hammer Curl (Tempo 4-1-x-1, Rest 60): 10x10kg, 10x15kg, 10x17.5kg, 10x17.5kg

Comments

Finished work for the year so training locally and will have to adjust a few things due to differences in equipment.

Opened up my stance on Leg Press now to allow as much ROM as possible and hit Legs fully now my knee appears to be able to cope.

No Pin Press available to back to Push Press but took it easy with a sore Shoulder due to having some Ink done earlier in the week. Fast, explosive reps.

No Decline Bench so used Flat with Fat Gripz instead and Seated DB Hammer Curls for variation which I may keep in as a good variation for some Bicep growth.

Training with Alex tomorrow - time to bring out the santa hat!

Got a session in with Simon this morning which was a laugh. Got some training done too but don't really remember the numbers. Session was something like:

Incline BB Press
DB Shoulder Press
Dips
Cable Press Down superset with Cable Bicep Curls

Videos up later showing some new training techniques...