ExRx.net

8/8/11

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
3 x 100kgs
2 x 115kgs
1 x 130kgs
3 x 145kgs

3 x 120kgs

Ball Leg Curls
2 x 6 (one leg eccentric)
6 (one leg)

'Stir the Pot'
3 x pain.

Solid 3RM on squats, previous was 3 @ 140kgs. Back still felt tight from all my deadlifting on Friday so it was a good effort. Decided to drop RDL's because of my back soreness and get ready for smashing my deadlift 1RM some time this week.

On a side note, a youngish lad who i've seen in the gym before asked if he could join in squatting with me. His form wasn't too bad, but considering he was willing to join in me with; people squatting in my gym is a rarity and when they do it's more of a 'curtsy', he put in a good effort. When i'd finished he asked if he could finish my workout with me, 'sure no problem'. When the 'Ball Leg Curls' and 'Stir the Pots' were finished i think he was wondering how a small ball using no weights could cause so much pain.

On a further side note, WS4SB's is next for me.

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What if the Hokey Cokey really IS what it's all about?

10/8/11

DB Rows (deadstops)
worked up to 5 x 42kgs

12 x 32kgs

Seated Rows (neutral)
5 x 12

Kneeling Pulldowns (neutral)
3 x 15

Then some tricep extensions, curls, and some rotator cuff work.

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What if the Hokey Cokey really IS what it's all about?

14/8/11

Deficit Deadlifts (speed pulls)
2 x 5 x 50kgs
3 x 80kgs
10 x 2 x 100kgs

Good Mornings
10 x 60kgs
6 x 80kgs
3 x 5 x 100kgs

Seated Rows
5 x 10

Pushdowns / Concentration Curls superset
4 sets

Hand Over Holds
3 sets

Been feeling ill since my last workout. Today was meant to be a 1RM text deadlifting, my snivelling cold and sore throat put paid to that. Oh well.

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What if the Hokey Cokey really IS what it's all about?

17/8/11

Jumps
3 x 3 x kneeling vertical jumps

Squats
12 x bar
8 x 40kgs
3 x 60kgs
10 x 2 x 75kgs

RDL's
10 x 60kgs
6 x 80kgs
3 x 6 x 100kgs

Bulgarian SS's
3 x 6 x 20kgs

'Stir the Pot' / Hand over Hand (superset)
2 sets.

Deloadish sort of workout. Training's gone slightly off the boil as of late with my 'tweaky' shoulder and illness. Back on it Monday and starting WS4SB till the end of the year.

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What if the Hokey Cokey really IS what it's all about?

19/8/11

Bench
10 x bar
2 x 5 x 40kgs
2 x 5 x 50kgs
3 x 60kgs
3 x 70kgs
1 x 80kgs
1 x 85kgs

All were done with a slow descent, pause on chest and then explode. Felt good considering i've not done any pressing for a month or so.

CFBP
2 x 8 x 60kgs

Incline DB Press
2 x 8 x 20kgs

Seated Rows
5 x 10 (last two sets were to failure(ish))

Pulldowns (narrow neutral)
3 x 8

Barbell Shrugs
3 x 10 x 60kgs

Did these just to see how they went as they're part of WS4SB.

Core Circuit x 2
Hand Over Hands - Pallof Press - ISO Pullups with flexed hips

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What if the Hokey Cokey really IS what it's all about?

22/8/11

New Program - WS4SB

Max Effort Upper

Bench
10 x bar
3 x 3 x 40kgs (all for speed, a la Cressey article)
3 x 50kgs
3 x 60kgs
3 x 70kgs
5 x 80kgs

DB Bench
20 x 20kgs
15 x 20kgs

Chest Supported Rows / Band Pullaparts (superset)
10 x 20kgs / 10
10 x 20kgs / 10
10 x 20kgs / 10

Shrugs (2 sets front - 2 sets behind)
4 x 12 x 70kgs

Curls
3 sets of uber toughness

Got quite a lot of bench filmed. I post them up soon.

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What if the Hokey Cokey really IS what it's all about?

23/8/11

Dynamic Effort Lower

Vertical Jumps (45 sec rest)
8 x 3

Sets 5 & 6 were done with 2.5kgs dumbells

DB Bulgarian SS
8 x 20kgs
8 x 25kgs
8 x 25kgs

RDL's
6 x 60kgs
6 x 60kgs
3 x 8 x 100kgs

Core Circuit x 2
Hand Over Hand Holds - Stir the Pot - Hanging Leg Raises (knees bent)

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What if the Hokey Cokey really IS what it's all about?

26/8/11

Repetition Upper

DB Bench
8 x 15kgs
15 x 25kgs
14 x 25kgs
13 x 25kgs
11 x 25kgs

Pullups (narrow neutral) / Facepull *superset
6/ 12
6/ 12
6/ 12

Lateral Raises
3 x 8 x 5kgs

Shrugs / EZ Curls * superset
3 x 10 x 80kgs / 3 x 10

External Rotators work.

Neck has been pretty much fine except during facepulls today. I'll drop them for something else for the time being and get the gf to have another look at it.

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What if the Hokey Cokey really IS what it's all about?

28/8/11

Max Effort Lower

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
3 x 100kgs
1 x 110kgs
3 x 5 x 120kgs

Goblet Reverse Lunges (off step)
12 x 30kgs
6 x 34kgs
6 x 34kgs

Single Leg Ball Leg Curls
3 x 8

Core Circuit x 2
'Stir the Pot' - Hanging Leg Raises - 'Hand over Hand' holds

2 x bar x 'Evil 8' Complex

Went lower squatting than i usually do hence the slightly lower weights. Will remain at that depth for a while. Cut back the volume on the lunges as my adductors were feeling super tight, and i've made that mistake before.

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What if the Hokey Cokey really IS what it's all about?

30/8/11

Max Effort Upper

Bench
8 x bar
3 x 3 x 42.5kgs
3 x 52.5kgs
3 x 62.5kgs
3 x 72.5kgs
5 x 82.5kgs

3 x 62.5kgs

DB Bench
20 x 22kgs
16 x 22kgs

Chest Supported Rows / Band Pullaparts - superset
12 x 20kgs / 10
12 x 20kgs / 10
12 x 20kgs / 10
10 x 20kgs / 10

DB Shrugs
15 x 32kgs
15 x 36kgs
12 x 40kgs

Curls
4 sets

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What if the Hokey Cokey really IS what it's all about?

31/8/11

Dynamic Effort Lower

Vertical Jumps
8 x 3

4 sets bw, 4 sets with 3kgs med ball

Pistol Squat (highish)
3 x 8

Pullthroughs
3 x 12

Core Circuit x 2
'Stir the Pot - Pallof Press - Hand Over Hand Holds

DB Clean and Press
3 x 60sec x 10kgs

Tweaked my right adductor (magnus) again!!! Very annoying, going to have to try and work round it whilst trying my best to fix it. Bummer.

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What if the Hokey Cokey really IS what it's all about?

2/9/11

Repetition Upper

DB Bench
8 x 17.5kgs
12 x 26kgs
12 x 26kgs
12 x 26kgs
15 x 26kgs

Pullups (narrow neutral) / Band Pullaparts *superset
6 / 12
6 / 12
6 / 12
6 / 12

Lateral Raises
4 x 8 x 6kgs

Shrugs / Curls *superset
3 x 10 x 80kgs / 3 sets

Ext Rotators 'No Money Drill'
3 x 12

I've done my groin a cropper. Single leg work is out and so are squats probably so i'm going to have to tweak the program slightly. Which is a bummer, but that's life. I set myself a target of 220kgs (5 plates) deadlifting this year. So my max effort lower body day will consist of heavy deads, and my dynamic lower day will consist of 'speed pulls'. I have three weeks before i go to Thailand for three weeks which should give me ample time to sort this groin out........i hope. Game on.

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What if the Hokey Cokey really IS what it's all about?

4/9/11

Max Effort Lower

Deadlifts
2 x 5 x 60kgs
2 x 3 x 80kgs
2 x 2 x 105kgs
3 x 125kgs
2 x 145kgs
1 x 165kgs
1 x 185kgs
1 x 195kgs
1 x 195kgs
1 x 185kgs
2 x 170kgs

Good Mornings
10 x 90kgs
10 x 90kgs
15 x 70kgs

Pallof Press
4 x 12

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What if the Hokey Cokey really IS what it's all about?

6/9/11
Max Effort Upper

10 x bar
3 x 3 x 45kgs
3 x 55kgs
3 x 65kgs
3 x 75kgs
5 x 85kgs

DB Bench
18 x 26kgs
12 x 26kgs

DB Chest Sup Row / Band Pullaparts * superset
4 x 12 x 20kgs / 4 x 10

Shrugs
3 x 10 x 90kgs

Curls
4 sets with Oly bar

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What if the Hokey Cokey really IS what it's all about?

7/9/11

Dynamic Lower

Deadlifts (speed work)
2 x 5 x 60kgs
3 x 80kgs
8 x 3 x 105kgs

RDL's (sumo stance)
3 x 10 x 100kgs

Leg Press
3 x 8

Standing Ab Work
4 x 12

Slight change of plan due to my groin issue. Deadlifts replace the jumps and the leg press replaces the single leg work. Tried RDL's with a sumo stance and found they hit my glutes better. Also finding core work to do is slightly troublesome due to the groin issue also.

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What if the Hokey Cokey really IS what it's all about?