week 2 new phase

MONDAY – HEAVY DAY

A.            BENCH PRESS – 3×3  @ 75% OF 1RM , REST 2 mins

B.            DB bench press 3×3 . Rest 2 mins

C.            Cable cross overs – 5×5   – 1/1/4 tempo  , rest 2 mins

C2. Db flyes – 1 ¼ tempo 5×5  . rest 2 mins

 

notes

a. bench was 90kg and it feels light to me now might ramp up my weight more to get a better stimulus

b.20.22.5,25 – db bench is great

c. 27.5 kg cable crossovers / 9kg db flyes

32kg / 10kg

32kg / 10kg

36kg / 10kg – tough on 4 rep

36kg / 10 reps

 

Tuesday – hypertrophy / strength / hybrid

a.            10 Barbell bicep curls @ 65% of 1rm. Rest 90 secs x 10 sets

b.            10,7,5 -2/.9,6,4 3/ 10,6,3  (dp sets) tricep rollovers   – rest 90 secs x 3

c.             Upright row 6-8 reps – rest 90 secs x 3

d1.side plank holds 45 secs    – rest 60 secs x 3

d2. Db swings 10.10   @ 36kg – rest 60 secs x 3

 

notes

a. 30kg bb curls x 10 unbroken

b. tricep rollers – 9kg , 8kg,7kg , 6kg

12.5,10kg,9,9kg

15kg , 12.5,12.5

c. 30x 6

35 x 6

 

the side planks were good held for 45 secs and the swings with the 36kg were fine

 

Wednesday – light to heavy pressing day

Db shoulder press  3×3  – rest 2 mins – heavier

b.seated behind neck press 5×5  – rest 2 mins  ( heavy)

c. speed bench press – 5×3 – @ 55 percent 1rm. – rest 90 secs

d. chin-upsesentict holds for 10 secs  – rest 2 mins

e.  db shrugs 5×5 – rest 2 mins between sets

notes

a. 17.5 x 3 , 20x 3 , 22.5 – very strong

b. 20×5 – 25x 5 – 30x 5 – 35x 5

c. speed bench was good i used a smith machine the other bench was being used so i went 60kg and it was light and i up to 70kg on the last 2 sets

e. 25×5 , 27.5 x 5 , 32.5 x 5 , 35x 5 – shrugs were good too

d. the chinup hold and lowering down were fine held for time

 

Friday – LB strength

 

a.            Front squat 3×3  @ 75  percent of 1rm . rest 2 mins

b.            Bulgarian split squats 2×8 – rest 2 mins ( 1.5 reps)

c.  leg extension 10 reps rest 30 secs x 3

c. 39kg x 10 , 45x 10

52kg x 10 , 59kg x 5

73kg x 8 , 66x 8 , , 59kg x 8

a. front squat was 80kg easy for me

b. 30kg i used and did my 2×8 – these hurt

 

saturday

 

– didnt train on saturday this week had some other stuff to take care of.

– ill make it up next week

 

 

 

 

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new phase of training

monday

  1. BENCH PRESS – 5X5 @ 85% OF 1RM , REST 2 mins
  2. DB bench press 5×5. Rest 2 mins
  3. Cable cross overs – 3×3  – 1/1/4 tempo  , rest 2 mins

C2. Db flyes – 1 ¼ tempo 3×3 . rest 2 mins

 

Tuesday – hypertrophy / strength / hybrid

  1. 10 Barbell bicep curls @ 60% of 1rm. Rest 90 secs x 10 sets
  2. 12,8,7(dp sets)  tricep cable pushdowns – rest 60 secs x 3

c.     Upright row 6-8 reps – rest 90 secs x 3

d1.Hanging leg raises 8 reps – rest 60 secs x 3

d2. Db swings 5.5 @ 36kg – rest 60 secs x 3

 

Wednesday – light to heavy pressing day

Db shoulder press  5×5 – rest 2 mins –

b.seated behind neck press 3×5 – rest 2 mins  ( heavy)

c. speed bench press – 7×3 – @ 50 percent 1rm.

d. chin-ups 3x max body weight – rest 2 mins

e. weighted dips bw plus 2.5kg x 3 max – rest 3 mins

 

Friday – LB strength

 

  1. Front squat 3×3 @ 85 percent of 1rm . rest 2 mins
  2. Bulgarian split squats 2×8 – rest 2 mins ( 1.5 reps)
  3. Leg extension – 3 x 8-10 reps – rest 2 mins

 

 

 

 

Saturday

a.bear crawl sledge pulls 6 x 100 – rest 1 min – add weight 3,6 trips

b.db  farmers carries 50m x 6 – rest 60 secs ( mod to heavy)

c. db bicep curls and oh press – 6x 12 reps – rest 60 secs

d. Bulgarian bag swings / slams – 12 reps x 6 – rest 90 secs

 

monday 

– 5x 100

5x 90

5x 90

5×90

5x 90

5x 100 – bench was feeling good

 

b. 15 x 5 , 17×5, 20 x 5 , 22.5 x 5 , 25 x 5

c. 22.5 / 8 , 39 / 9 , 36 / 10

 

Tuesday 

a. 25kg – aall unbroken x 10

b. 50.41.27

54,45,32

36,32,22

c. 17.5

30

35kg – heavy

d. 90

 

Wednesday 

a. 12.5 x 5

15x 5

17.5 x 5

20×5 – starting to get tough

22.5×5 – tough

b. 17.5 , 20,25 – these felt good – controlled and good lock out

c. lat pulldown – 45,54,59

d. the speed bench i did 60kg and did 16 sets of 3 reps and – every 30 secs you lift 3 and do this for  sets and rest 1 min and keep going until you hit 16 sets. my chest felt jacked after this

e. the chinups max – 6,6,4

d. dips were good – 5,10,12 – i used 60kg first and 80 kg , 100 last one – i used the assist machine that all they had a t gym will make it hard for me

friday

a. i havent front squatted in a while and did 90 to start and i found it hard so i dropped to 80 and it was much better.

b. started with 25kg and these were tough. left side especially couldn’t get my footing but i finally got it – then i did  30kg and that was tough and need to breathe too..

c. leg extensions were good.

40kg,52,59

 

saturday

this was my strongman fun day i have posted a video of my training and it was fun. the sled was interesting need to position it better for crawling but overall good

i need to re think my bar bell work and do at my gym and the other stuff outdoors so do in 2 parts unless i can get more plates for my db.

the db bicep and press was great i workout around 12kg and did all 10 reps but arms were jacked and was good. need more plates for this.

the Bulgarian bags slams were easy

 

 

 

 

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TESTING WEEK

MONDAY

a. back squat 1rm

b. heavy push press build

c. amrap chinups

notes

a. warmed up at 80kg and went up to 140 and then hit 142.5. previous was 150 with belt but im happy with that. i was maintain my strength in this area so im not too worried.

b.the push press was good. started at 40kg, got to 85 and failed but i got 80kg.

c. 12 chinups in a row with a slight break in between but i was spent after the push press i think . still going to work on my chinups in the next phase

 

Tuesday

a. bicep curls with bar – 10-8-5-3 – choose med weight x 3 sets – rest 90 secs

b. walking lunges with bb at 45kg , 10 steps – rest 90 secs x 6

c1. 8 weighted stitups @ 30×1 60 secs rest x 3

c2. triceps push downs 6 reps , 60 secs rest x 3 heavy

notes

a. 25kg, 20kg, 17.5, 30×3

b. lunges were easy for me. no problems

c. situps were good i used – 10kg plate , 15kg, 20kg – good and controlled.

 

thursday 

a. bench 1rm

b. dip amrap – rest 3 mins x 3

c. incline db press – 3 reps , rest 45 secs x 4

notes 

a. warmed up to 120 and did well. my previous was 105kg. do a huge jump. i have been working on strength and size on my chest and will continue this next phase too.

b. 15 dips each sets and a 21 second one

c. incline db press was fine. 12.5,15,17,20- feeling strong

 

thursday night

i did a circuit class as part of my course which was cool, it had all elements. bike and ball slams and skipping. it was a learning for us to see how there run and get ideas. im doing one of these in a few weeks for assessment.

 

 

new phase of training

– so over the next month im going to program for my self and have some fun with my training and add some elements i really enjoy and focus on some areas i wanna do. im training for size and strength and maintainance and i sat down and look at a heaps of reasearch and waying up yes or no if i go down that path. i was looking through you tube and been following a guy called Elliot hustle he is inspirational and also very wise about fitness and training.

 

he has a program called lean hybrid training http://300workout.net/workout-program/lean-hybrid-muscle-reloaded-review/ – check ou the link and review for more and i devised my new program. its looks like this..

Goal – bigger chest – size and stronger

2. maintain lower leg strength

3. increase chin up volume

4. incorporate some funnies ( strongman training)

 

so i deversed a program that careers all these area well and it looks like this

mon – chest heavy – 5×5 style training

Tuesday –  hypertrophy strength and volume 

Wednesday – light to heavy pressing – db style , kb training

friday – lb bend – front squats and split squats etc

saturday ( fun day) – strongman – sled pulls farmers carry

 

 

 

check out my blog for updates

 

 

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week 6 german volume training

monday

a. back squat 5×5 @ 110kg . rest 90 secs

b. push jerk 2 reps emom for 10 minutes . up load 2,4,6,8

c. chin ups 3.2.1 , rest 3 mins x 2

 

notes

– squats were good . all unbroken and felt good. my squats are progressing well going to test 1rm next week and see what i can get.

– push jerks were fun. 40 for 2 , 50 at 4 , 6 at 55, 60kg rest time. – good position underneath and catch well

– chin ups went well. the extra rest was good all unbroken and felt strong

 

Tuesday

a1. db bicep curls amrap 17.5,15,12,10, rest 90 secs x 3

a2. hammer curls 8 – 10 reps , rest 90 secs x 3

b. walking lunges with plate 10 steps . rest 60 secs x 5

c1. 12 weighted situps rest 60 secs x 3

c2. 8 skull crushers rest 90 secs x 3

 

notes

– bicep curls were as follows

17.5 x 10 reps / 8kg hammer curls

15 x 11 reps / 9 kg

12.5 x 10 reps / 10kg

10x 14 reps / 12.5

 

– lunges were good stayed stable. use 10kg plate for 2 , 15kg x 2 , 20x 1

– situps i used 6kg db / 10kg hammer curls , 10kg plate / 12.5 hammer curls, 15kg plate and 15kg hammer curls. situps were good hammer curls my arms were like balloons

 

thursday

a. bench press 5×5 , rest 90 secs

b. bench dip amrap . rest 2 mins x 2

c1. cable crossovers , 8 reps . reast 90 secs x 3

c2. 8 db flyes . rest 90 secs x 3

 

– notes

– 110kg x 1 set of 5 – tough

went down to 105 for the last 4 sets. chest was jacked. going to test the bench next week too

– bench amrap was – 18,22.

– cable crossovers were 30kg / 8 kg flyes , 40kg / 9kg , 50kg / 10kg – i enjoy cable cross overs really works my chest

 

thursday

i taught my group fitness class today and i did ab track. this was fun i observed the others doing the same exercise plank and side plank and the usual ones so i wanted to do something different and i planned a partner workout.

we used some medicine balls and russian twist with balls and partner crunches and v shape ball toss. the class enjoyed it from what they said.

 

friday

a . dead lift 5,3,1 rest 2 mins

b. db swings 10.10.10.10 rest 60 secs x 3

c1. db bent over rows 5,8,11 . no rest between arms

c2. triceps rope cables push downs 8 reps . rest 60 secs x 3

 

– the dead lift i warmed up.

100 x 5

110 x 3

120 x 1

– going to be deadlifting in my next cycle so getting used to it again

– the db swings were good. my breathing was fine .

22.5 x 10.10.10

27.5 x 10.10

32 x 10

 

–  db bent over rows – 5 x 27.5 / 22.5 tricep pd

– 8 x 20kg / 32 tri cep

– 11 x 15kg / 42kg tricep

 

– overall happy with my week. testing next week and see how ive gone and were im at.

 

next project

 

 

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week 5 german volume training

monday

a. backsquat 10 reps @ 701rm rest 90 sec x 8

b. push press 3 reps , rest 60 secs x 8

c. chinups 3.3.3 rest 2.30 x 3

 

notes

– did all the squats at 100kg. felt strong when i got to the 7,8 they were getting tough.

– push press was fine 25kg,30,35,37.5,40,45,47,50 – quick and my form was good caught with my accordian

– chinups – i got all done but my upper body was taxted after push press

 

tuesday

 

a1. db bicep curls 6-8 reps , rest 60 secs x 8

a2. db lunges weighted 8 per leg , rest 60 secs x 8

b. side bridges / planks – 45 secs hold – switch x 3

c. triceps push downs drop sets 5.5.5.5 – mod to heavy

 

notes

1. 8/8 , 9/9 , 10/10, 12.5 / 12.5 , 15kg / 5 kg plates, 15kg /9kg , 17.5 / 10 / 17.5 / bw lunges

2. side bridges were tough but all good. left side need more work

c. 50kg , 45, 41 , 36

59, 54, 45, 41

 

thursday

a. bench press 6 reps , 80 percent of 1rm x rest 90 secs x 6

b. weighted dips 5.5.5.5 , rest 2.30 x 3

c. decline db press – semi supinated grip 8-10 reps , rest 60 secs x 6

notes

a. bench was very strong i did these at 100 kg . i warmed up for 2 sets and did all of these unbroken again. im feeling strong and very happy with my bench.

b. weighted dips i used the assisted dips machine i used 32,36,41

c. 10kg, 12.5,15,17.5 bech press – im going to work on my db work in my next cycle.

 

friday

 

i did my first cardio boxfit class. this was fun. i went there for some boxing and paul the instructor was a ais boxing coach and was telling us he was brought in to coach the boxers for olympics. there were some stations set up and like foot movement and punching up in their air and alternating feet. deadlift with plates, knees and punching, shuttle runs , curls and press and cocordiantions and bench press.

– there were a few of us there my teacher and others and i worked up a sweat. i was sore the next day mainly in my calfs, slighly upper body as well.

 

so one more week of my volume to end my cycle then im going to change things up and im doing my own programming for the next month or so. going to be a learning and fun time for me. been reading lots about what i wanna do and well see how it goes.

my goal is to put more mass in my upper body and strength and keep my lower body strength upp and work on my front squat and deadlift. keep posted for more. my course is going well really enjoying it and learning lots.

 

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German volume week 4

Week 4

Day 1.

A: Back Squat; 10 reps @ 60% 1RM; rest 90sec x 10 sets
B: Push Jerk; 1 rep; rest 60sec x 10 sets – choose a moderate load and build across sets.
C: Chin Ups; 5 reps x 5 sets – rest 2:30 – 3 mins between sets

Day 2.

A1. DB Bicep Curls; 6 – 8 reps; rest 60sec x 10 sets
A2. Wtd Step Ups; 8 reps/leg; rest 60 sec x 10 sets – choose a tough load
B. Tabata Sit Ups + Rest 4 mins + Tabata Push Ups
C. Tricep Press Downs; Drop sets; 7 . 7 . 7 . 7; (start a little lighter than last week so you get the volume)

Day 3.

A. Bench Press; 8 reps @ 70% 1RM; rest 90sec x 8 sets
B. Rack Dips; 25 reps total; rest as needed – aim for sets of 4 – 6 reps – have a longer rest after BP and see if you can roll a few dips out
C; Decline DB Press; 8 – 10 reps; rest 60 sec x 8 sets – choose a moderate load.

Day 4.

A. Deadlift; Build to Tough 3 reps (can be clustered)
B. DB/KB Swings; 10 reps Every Minute on Minute for 10 mins
C1. Flat Bench Pec Flys; 5 – 7 reps; rest 60 sec x 6 sets – choose tough load

Notes

A. The squat was good. Did 85kg. Got to the last 2 sets and I was feeling it. All done no breaking.

20,25,30,35,40,45,50,55,60 getting tough at 60

Chin-up were good. Fast up and slow down

Tuesday

8kg / 2.5 plate
9kg / 5kg
10kg / 6kg db
12.5 / 7db
12.5 / 8
15/ 9
15/ 10
15/ 12.5
17/ 12.5
17/ 15

B. 15
14
11
13
11
10
12

Push-ups
1.19
2.15
3.10
4.8
5.6
6.6
7.6
8. 5

36, 32, 27, 22

Wednesday

A. Bench press I did 80 kg and it was good for 8 sets . The last 2 sets I had to really work for.
Db

10kg ,12.5, 15, 17.5, 20

Sat

Dead lift
60,80,100,110, 120 heavy

Db swing at 22kg

8kg, 20
10kg , 22.5
12.5 , 25
15 – tough – 27.5 db row

I’m really enjoying my program at the moment getting stronger.

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Week 3 German volume training

Week 3

Day 1.

A1: Back Squat; 10 reps @ 58% 1RM; rest 90sec x 10 sets
A2: BB Push Press; 6 reps; rest 90sec x 10 sets – start @ 40kgs – add load for set 3, 6 and 9.
B. Chin Ups; 4 reps x 6 sets – rest 2:30 mins between sets

Day 2.

A. Seated DB Bicep Curls; 6 reps; rest 60sec x 8 sets – slightly heavier than last week
B1. BB Fwd Lunges; 20 steps @ 40kgs; rest 2 mins x 3 sets
B2. Side Bridge; Hold 40 sec per side; rest 2 mins x 3 sets
C. Tricep Press Downs; Drop sets; 5 . 5 . 5 . 5; start heavy and go down by 2.5kgs every cluster. – rest 3 mins x 3 sets
eg. 5 at 40kgs, 5 at 37.5, 5 at 35 and last 5 at 32.5 = 1 set.

Day 3.

A. Bench Press; 10 reps @ 65% 1RM; rest 90sec x 10 sets
B. Rack Dips; 6 – 8 reps; rest 2 mins x 4 sets – start adding load
C; Decline DB Press; 10 reps; rest 60 sec x 10 sets – choose a moderate load.

Day 4.

A. Romanian DL; 6 reps @ 31X1; rest 3 mins x 5 sets – start tough
B1. WTD Sit Ups; 8 reps @ 3010 tempo; rest 60 sec x 6 sets – choose a tough load
B2. Flat Bench Pec Flys; 8 reps; rest 60 sec x 6 sets – choose tough load
C. DB Bent Over Row; 20, 15, 10, 5, 10, 15, 20 – no rest b/w arms – use 17.5kgs

Notes

Back squats were fine. Tough did them at 75 to 80kg. All unbroken
Push press was great, good form and going up quick –

Week 3 German

Bb push press 40, 50,55, 57.5

55 was tough did all unbroken . Fast of chest .

57.5 was more tough. Did unbroken

Last set of squats at rep 8 was getting tough ish but got up quick

C.

Tuesday W
Am.
9kg
12.5
17.5
12.5
12.5 m
15
15
17.5

Lunges were fine
Side bridge were all unbroken, by last set they started hurting. Done these the other week in my group fitness class.

B. 45.5,41,36,32
50,45,41,36, 32
59, 54,50,45,41×3 – tough

Thursday

75
75
75
75
75
75
75
75 tough
75 -tough last 3 were fighting
75 – last 3

B. tried in rack my shoulders were too taxed did bench dips with weight
10kg
15kg

C. 15kg
17.5 kg
20kg

Friday training
a. Dead lift 50,55,60,65,70 – tough my hamstring hurt
B. sit-ups I used 5kg and 10kg. 5 was relative easy but 10 was tough. Abs hurt.
B2.flat bench flyers – 5kg,7.5,10,12.5,12.5 . Tried 15kg but not too stable.
C. Rows were very tough hard doing these unbroken really gotta dig in.

Final week coming up..

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