Monday Oct 29th

Gah, so much shit going on right now, had to train fasted as I ran out of time to eat this morning. Still my weight was at 90kg, which is good. So training was;

Military Press
3x47.5, 55 7x60 PR

Weighted Chins
3x+10, +20, +20, 7x+30 - meh my pulling feels so off lately.

Inverted Ring Curls x5 + Tuck BL x20s
x2

Dip x5 + L sitx20s, 10s
x2

I was going to do a third round but was running out of time and wanted to do some shoulder isolation stuff, which I did along with a set of 15, 5, 5 chins, I was fatigued by here so I was happy with getting that.

Important point about the dips, they were pretty well the biggest ROM I can do on PBars, also paused at the bottom, so they were harder than your average dip.

This cycleof training is looking pretty fun, upper body is pretty well the same, just some high rep chins and push ups added and lower body days have some plyometrics added to them. Also doing Back squat and Front squat as my 2 main lifts for lower body.

Monday 22nd

Had a deadlift workout last friday, it sucked. My back isn't right so I'm taking a little bit of time off deadlifting and resetting my training max I think. I did do high rep hamstring curls with the sliding pad I made, my hamstrings are still sore lol, 3x15 will do that to you I guess.

Todays session was a quick deload one. I wasn't going to deload this week but I've been feeling a little off like I'm getting sick so I did it anyway.

Mil Press
5x25, 32.5, 40

Chins in between, 50 total roughly

Some shoulder stuff, lateral and rear flys mostly. Then did some random crap and called it a day.

Tuesday Oct 18th

Bench
5x77.5
3x87.5
5x97.5k - PR

Lots of inverted rows between sets, did different variations, just made sure to push it hard each set.

Korean Dips 3x5 - 1 set palms away, 2 palms toward
PBar Body curls 3x5 - these are a lot better than when I used to do them.

Did some tuck front lever pulls alternated with some planche work, I think it was 3x5 of each.

Handstand stuff, a fair bit of it. Have a couple of vids. Also did 2 stomach to the wall strict HeSPU, the second had a little more arch than I'd like but it wasn't too bad.

Some higher rep shoulder isolation stuff.

More shit coming tonight if I have the time...

Tuesday October 16th

Another good squat session, my warm up was more comprehensive than it has been of late, which may have helped. Did about 10mins of SMFR with the rumble roller then some light front squats just sitting in the hole for 10s, sitting really upright.

Squats
some x something
5x85 (was meant to be 95 but I misread)
3x107.5
8x120 - PR

Calculated max of 152kg

Paused Front Squats
2x5 @ 70kg

Lots of tumbling oriented practise, along with some planche stuff.

 

 

 

 

 

That is all for today folks, there is a topic I'm thinking of writing up on this week sometime but I'll see how I'm going for time.

Monday Oct 15th

Mil Press
5x50, 3x55, 6x62.5 - PR Calculated max of 75 or 76kg I believe. Lost my tightness on the last one and did it quite a layback press but oh well, it went up and down 6 times.

Weighted Chins - worked up to 3x45 - didnt want to do an absolute grinder for number 4, did a set of 2 and another single in the next couple of minutes to still hit 6 total.

Back lever, HS and L sit stuff.

Some lateral and posterior delt raises followed by 50 karwovski(sp?) rows with 40kg.

Did pike, bridge, split and straddle/pancake stretches, all of these have improved quite a bit of late.

Sunday, October 14th

I've been in and out and away and back for the last 2 weeks so that is the reason for a lack of workouts logged. I have managed to irritate my lower back a little, but I think some time off heavy deads and maybe even heavy squats should allow it to heal by the time my next deload is over. I'm not going to put any stuff in as I can't remember it all and I dont think there has been any PRs to talk of anyway.

Part of the reason I have been away was because our gymnastics club had a competition in Broome, so we bussed (sp?) our way up there and did pretty well, took home tonnes of firsts, in individual appparatus as well as over all which is awesome for the kids. My boys finished 1st, 2nd and 4th in their division, the trifecta would have been cool, but I'm not going to complain.

I do have to start doing some wrist prehab stuff at the beginning of my workouts now, I'm developing some kind of problem in my thumbs, doing a handstand is somewhat painful for the first couple of seconds. It is more just annoying than anything, but I have to do my best to nip the problem in the bud.

That will be all methinks.