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I was coming into 2019 following a 3 week push up and pull up program for my upper body and an 8 week body-weight program for my legs. I finished both in late January and returned to my normal training. The final leg session was 25th January and it was so brutal I’m giving myself 10-14 days rest before lifting again.
27 Jan
Incline Bench – 3 x 6 x 70kg
DB Row – 3 x 8 x 35kg
Close Grip Bench Press – 3 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curls – 3 x 6 x 26kgI wanted to ease myself back into training after doing only push ups and pull ups for three weeks, so I left a few reps in the tank.
30 Jan
Bench Press – 3 x 8 x 85kg
Lat Pulldowns – 8 x 65kg, 8, 7 x 70kg
Seated Cable Rows – 3 x 8 x 50kg
EZ Bicep Curls – 9,8 x 31kg, 8 x 28.5kg
Cable Tricep Pushdown – 2 x 10 x 35kg, 9 x 30kg
Rear Delt Raise – 2 x 12 x 2kg
Leg Raises – 3 x 12This was in a public gym in Lithuania and the bench press went up easier than at my garage gym. Happy with everything else and it was my first proper upper body session of 2019.
3 Feb
Incline Bench – 3 x 8 x 70kg
DB Row – 3 x 8 x 35kg
Close Grip Bench Press – 3 x 8 x 70kg
Inverted Rows – 15,15,12
EZ Reverse Curls – 8,8,6 x 26kg
Stir The Pot – 3 x 30 secsGood session! I decided to make this a higher rep day so I’m looking at 6-8 reps in the exercises, which I achieved in most. Almost skipped abs but I really need to stop neglecting them.
4 Feb
Fasted Walking – 35 mins
I haven’t done much indoor rowing and need some fat burning workouts in the week, so instead of taxing my recovering legs I did some brisk walking. It’s more ‘carb-fasted’ as I had 10g EAA’s. Weight is 73.2kg this morning, I did this 8 week low protein diet back in Oct/Nov and bottomed out at 69kg, so it’s been really nice to start putting on mass. Over 10 weeks I’ve added 4.1kg (~9lbs) so just under 1lb/week which is promising.
NOTE: Upper body is in Bigger Arms in Six Weeks.
7 Feb
Back Squats – 25 x 75kg
Have been off for two weeks recovering from a horrible leg session that included 500 walking lunges, thought I’d take it easy and do one big set.
11 Feb
Back Squat – 3 x 6 x 110kg
RDL – 6,6,5 x 90kg (grip failed)
DB Reverse Lunge – 3 x 12 x 15kg per leg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 3 x 30 secs
Jump Squats – 150 in 5:34Added in conditioning and will continue to do so. Squats were close, almost didn’t attempt the final rep but in the end it went up fine. My squat should be up at 120kg+ so I’m hoping it gets there quickly.
14 Feb
Vert Test 52cm/20.5″
Power Clean – 8 x 1 x 80kg
Hex DL – 5 x 3 x 120kg
Hip Thrust – 7,8,8,7 x 100kg
Swiss Ball HS Curls – 13,12,11,11
Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 45 secsI had a 55cm vertical in May last year prior to doing Vert Shock, would like to be jumping higher than that this year (I’m considering another vert program). Switched cleans to singles, allows me more focus on maximising each rep and I used a loose 1 min rest. Having done all those lunges in my leg program I felt like increasing my volume, so instead of 3 sets of DL, Hip thrust and Swiss ball curls I did 5, 4 & 4 sets.
18 Feb
ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 6,5,5 x 112.5kg (last set with belt)
RDL – 3 x 6 x 90kg
DB Reverse Lunge – 3 x 12 x 15kg
Lateral Lunge – 2 x 12 x 10kg
SL Calf Raise – 3 x 12 x 10kg
Hollow Rock – 40,40,30 secs
Prone Hyper-extension – 3 x 6
Jump Squats – 150 in 4:33ATS is Around The Square, an exercise from Vert Shock. I tweaked my back in the tuck jumps and didn’t want to injure myself in squats so stuck my lifting belt on for the final set. Jump squats aren’t too bad, might put hands on head to make it more aerobically challenging.
20 Feb
Fasted Walking – 35 mins
21 Feb
Vert Test 52cm/20.5″
Power Clean – 8 x 1 x 80kg
Hex DL – 5 x 3 x 125kg
Hip Thrust – 4 x 8 x 100kg
Swiss Ball HS Curls – 15,10,13,11Bit miffed my vert isn’t higher. Tried hook grip for power cleans, weird but has potential. Hex DL still really easy.
25 Feb
ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 6,5,5 x 112.5kg
RDL – 6,6,5 x 95kg
DB Reverse Lunge – 12,12,9 x 15kg (grip)
Seated SL Calf Raise – 2 x 15 x 25kg
Hollow Rock – 3 x 30 secs
Prone Hyper-extension – 3 x 6
Jump Squats – 150 in ?? under 6 minutesBack is still causing me problems on Mondays, will skip next week and do rehab and mobility work instead. I was timing jump squats but I reset it by mistake without checking the time.
27 Feb
Fasted Walking – 35 mins
28 Feb
Vert Test – none (wet)
Power Clean – 5 x 1 x 80kg, 3 x 1 x 85kg
Hex DL – 3,3,3,3,4 x 130kg
Hip Thrust – 8,7,7,6 x 105kg
Swiss Ball HS Curls – 13,14,15
Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 52 secsUpped a few sets of power cleans, good to challenge myself. Wore wrist straps for that as I was trying hook grip without much success. I want to transition to fewer total sets of deadlifts, even with the hex bar, as most programs use 1 maximal top set to save the lower and mid back from fatiguing.
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