ExRx.net

27/10/11

Repetition Upper

DB Bench
8 x 15kgs
6 x 22.5kgs
4 x 12 x 28kgs

Pullups / Band Pull-aparts *superset
5 / 10
5 / 10
5 / 10
7 / 10

Stariaght Arm Pushdowns
4 x 12

Tricep Pushdown
3 x 15

Ext Rotators 'No Money Drill / Bent Over Y's *superset
2 x 12 / 2 x 12 x 2kgs

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

28/10/11

Max Effort Lower

Deadlifts
5 x 70kgs
3 x 3 x 90kgs
3 x 110kgs
3 x 132.5kgs
2 x 5 x 155kgs

Was going to do 3 x 155kgs but decided a third set would be too much effort at that time of the day. The hard work starts next week.

Good Mornings
8 x 60kgs
3 x 8 x 90kgs (was meant to be 80kgs but all the 10kgs were being used)

Split Stance Squats (bw)
3 x 12

Just a bit of rehab for my groin, i got a surprising amount of burn in my quad of the the supporting leg.

Single Arm DB Curls
3 sets

Kneeling Rollouts
3 x 6

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

30/10/11

850m swim. I foolishly ate too close to swimming and had to stop 200m short due to stomach pain. We live and learn.

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

31/10/11

Max Effort Upper

Bench
2 x 8 x bar
3 x 3 x 40kgs
5 x 55kgs
3 x 65kgs
4 x 6 x 75kgs

DB Rows (deadstop) / Bent Over Flyes *superset
10 x 30kgs / 8 x 6kgs
10 x 30kgs / 8 x 6kgs
10 x 30kgs / 8 x 6kgs
8 x 30kgs / 8 x 6kgs
8 x 30kgs / 8 x 6kgs

Plate Raises
3 x 10 x 15kgs

Spoon Press
3 x 20

Ext Rotators 'No Money Drill / Incline Y's *superset
2 x 12 / 2 x 10 x 2.5kgs

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

1/11/11

Dynamic Lower

Squats
2 x 8 x bar
8 x 3 x 65kgs
Then just to see where i was at with my squats an easy
1 x 80kgs
1 x 90kgs
3 x 100kgs

RDL's (sumo stance)
8 x 60kgs
3 x 10 x 80kgs

Leg Press / Band Pull-Aparts *superset
5 x 10 x 130kgs / 5 x 10

Single Arm DB Curls
3 x 8 x 12.5kgs

Pallof Press - KSS
12 x 4th plate
12 x 5th plate
12 x 5th plate

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

3/11/11

Repetition Upper

DB Bench
8 x 15kgs
5 x 22.5kgs
12 x 30kgs
12 x 30kgs
11 x 30kgs
10 x 28kgs

Pullups / Band Pull-Aparts *superset
6 / 10
6 / 10
6 / 10
6 / 10

Straight Arm Pulldown
3 x 12

Tricep V-Pushdowns
3 x 15

Shoulder Stability Work

Crashed on the DB Bench. I got 4 x 12 x 30kgs before i went on holiday, i'll get them next time.

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

4/11/11

Max Effort Upper

Deadlifts
2 x 5 x 70kgs
3 x 3 x 90kgs
3 x 110kgs
5 x 125kgs
5 x 145kgs
8 x 165kgs

Back using 5/3/1 percentages for the foreseeable future, at least until the New Year.

Good Mornings
8 x 70kgs
3 x 10 x 80kgs

Single Arm DB Curls
10 x 12.5kgs
8 x 12.5kgs
8 x 12.5kgs

Offset DB Split Squat
3 x 10 x 5kgs

Kneeling Rollouts
3 x 7

Then a quick Pallof Press-KSS on my weaker side to finish.

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

6/11/11

The Sunday 1km swim.

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

7/11/11

Max Effort Upper

Bench
2 x 8 x bar
3 x 3 x 40kgs
3 x 50kgs
2 x 60kgs
1 x 70kgs
4 x 4 x 80kgs

DB Rows (deadstops) / Bent Over Flyes * superset
10 x 30kgs / 8 x 6kgs
10 x 30kgs / 8 x 6kgs
10 x 30kgs / 8 x 6kgs
10 x 30kgs / 8 x 6kgs
8 x 30kgs / 8 x 6kgs

Plate Raises
12 x 15kgs
12 x 15kgs
10 x 15kgs

Straight Bar Tricep Pushdowns
3 x 10

Shoulder stability stuff.

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

9/11/11

Dynamic Lower

Deadlifts - Someone was using the rack so no squats today.
2 x 5 x 70kgs
8 x 3 x 100kgs

RDL's (sumo stance)
6 x 70kgs
3 x 10 x 85kgs

Leg Press - deadstops
6 x 100kgs
10 x 140kgs
10 x 140kgs
10 x 140kgs
8 x 140kgs
8 x 140kgs

Single Arm DB Curls
12 x 12.5kgs
10 x 12.5kgs
6 x 12.5kgs

Kneeling Rollouts
3 x 8

KSS Pallof Press hold in my week side.

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

11/11/11

Repetition Upper

DB Bench
8 x 15 kgs
5 x 22kgs
10 x 30kgs
10 x 30kgs
10 x 30kgs
12 x 30kgs

Pullups
During my first set of 7 i noticed a pain in my elbow that has been nagging me for the last week or two was a lot worse. So i decided to stop the pullups there and switch to a kneeling neutral grip pulldown as the lat pulldown was being used.

Kneeling Pulldowns / Band Pull-Aparts *superset
5 x 15 / 5 x 10

Straight Arm Pulldown / Tricep V-Grip Pushdown *superset
3 x 15 / 3 x 20
Went for volume to try and get some blood into my elbow followed by a shoulder stability exercise.

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

12/11/11

Max Effort Lower

Deadlifts
2 x 5 x 70kgs
3 x 3 x 100kgs
3 x 120
3 x 135kgs
3 x 155kgs
3 x 175kgs

Squats
5 x 60kgs
3 x 70kgs
3 x 80kgs
2 x 90kgs
3 x 100kgs

Good Mornings
3 x 12 x 60kgs

Pallof Press -KSS
3 sets of holds and presses

Just got the required reps for deadlifts today, my lower back has been a little sore since i benched on Monday. I don't think it liked the excessive arch i achieved. Put the squats in just to see how my groin would take it as i didn't get to squat on Tuesday as the rack was being used. As a result of my sore back and the new elbow pain i think i'll take a deload a week early. No point lifting through pain for no reason. I'll do some different stuff just to mix it up, focussing on mobility drills and rehabbing my groin. I'll gave a read around to see what i can find.

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

17/11/11

Deload

Speed Pulls
2 x 5 x 70kgs
8 x 3 x 100kgs
2 x 120kgs
2 x 140kgs
1 x 160kgs

Squats
2 x 8 x 60kgs
8 x 80kgs
3 x 5 x 100kgs (last two sets box squats)

Pallof Press - KSS
2 x 12

Some mobility work and groin rehab.

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

21/11/11

Max Effort Lower

Deadlifts
2 x 5 x 70kgs
3 x 3 x 100kgs
3 x 115kgs
5 x 130kgs
5 x 150kgs
7 x 170kgs

That breaks a long time 5RM by 2 reps.

Squats (to a bench and sit)
10 x bar
8 x 60kgs
5 x 80kgs
4 x 90kgs
3 x 3 x 100kgs

Good Mornings
12 x 60kks
12 x 60kgs
12 x 70kgs

Pallof Press - KSS
3 x 12

Some single leg RDL's to finish.

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

24/11/11

Dynamic Lower

Speed Pulls
8 x 70kgs
5 x 90kgs
8 x 3 x 110kgs

Box Squats
8 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 110kgs

Front Grip Walkouts
2 x 100kgs

Leg Press - deadstops
8 x 100kgs
3 x 10 x 140kgs
10 x 50kgs (single leg)

Pallof Press - KSS
12
15

X-Band Walks
2 x 10

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