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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