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

 

 

 

 

Advertisements
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s