David tries to get teh abz before getting (semi-)strong again

[DCM]

Wednesday 18th July

A1 Flat DB bench
7x5x45kg
10x35kg
8x35kg
A2 NG chins
5, 5, 5, 5, 5, 5, 5, 4, 4 = 43
B1 Seated DB shoulder press
4x12x17.5kg
B2 Long handle cable row
4x15
C1 EZ bar skull crusher
3x15x17.5kg
C2 EZ bar 21s
3 sets @ 17.5kg
D1 Face pulls
2x20
D2 Rope handle overhead extensions
2x20
Cheaty DB side raises
3x10x12.5kg
Prowler
4x5 push-pulls @ 70kg, 65 secs rest

Notes
- 7x5 on the 45kg DBs is some sort of volume PR. Very pleased with this.
- No more skullcrushers for me, felt something getting ready to twang in my elbow on the last couple of reps
- 21s are awesome
- Great to get back on the Prowler, it's been a while

[Wilhelm]

Congratulations on the PR, and all of this good work going on. +++

[DCM]

Congratulations on the PR, and all of this good work going on. +++

Thanks Wilhelm, much appreciated!

[DCM]

Friday 20th July

A1 Conventional deadlifts
5x170kg @ 8
5x180kg @ 7.5
5x190kg @ 9
5x180kg @ 8.5
A2 TnG bench
4x4x105kg @ 8-10
High-bar squat
4x4x130kg @ 7-8.5
Leg extensions
4x15
Rower
500 metres: 1.36.3 worse than last time! Lol

[DCM]

Saturday 21st July

A1 DB bench amraps
50kg x 4
45kg x 8
40kg x 9
35kg x 8
30kg x 10
A2 NG chin amraps
10, 8, 6, 5, 5
B1 Dips
10, 8, 8, 10
B2 DB rows
4x8x60kg
C1 Viking press
4x10x30kg
C2 DB hammer curls
4x8x30kg
D1 Two-handed DB overhead extensions
3x15x17.5kg
D2 EZ bar 21s
1set @ 20kg, 2 sets @ 22.5kg
E1 Rope pushdowns
3x15
E2 Face pulls
3x15
Strict DB side raises
3x15x6kg

Notes
I wanted at least 3 reps on the 50kg DB bench, so I'm very happy with 4. See if I can still push this up a bit over the coming weeks. 7 is my PR, done when I was 9kg heavier and at the end of a long progression.

[DCM]

Monday 23rd July

A1 Low-bar squat
6x125kg @ 6
6x130kg @ 7
2x6x135kg @ 8-9
A2 TnG bench
6x6x85kg
B1 Paused beltless LB
3x6x102.5kg
B2 Feet-up TnG
60kg x 15, 12, 12
SGRDL
3x10x115kg
C1 45 degree hypers
3x12x10kg
C2 Lying leg raises
15, 12, 10
Man Makers
Max reps in 5 mins @ 15kg DBs: 8, 8, 4 = 20 total

Notes
Officially the hottest day of the year in the UK and boy could you feel it in the gym. I managed the squats and bench ok (though my top was absolutely saturated with sweat) but felt ruined by the end of the RDLs, so much so that I almost called it a day. But then I rested for a little bit and finished the workout. Felt proud after, and actually a lot better by the end than half-way through.

[DCM]

Wednesday 26th July

A1 Flat DB bench
5x7x40kg
10, 9x35kg
A2 NG chins
7x4x10kg
B1 Seated DB shoulder press
3x10, 1x8x20kg (lol)
B2 Long handle cable row
4x8
DB skullcrushers
4x10x8kg
DB hammer curls
4x12x25kg
D1 Face pulls
3x15
D2 Tricep rope pushdowns
3x15
Cheaty DB side raises
3x17x10kg
Prowler
4x5 push-pulls @ 70kg, 60 secs rest

Notes
- Bodyweight @ 92.2kg, lowest since 2015 with considerably more strength and muscle this time round
- Definitely getting stronger on DB bench, which is cool this deep into a cut.
- Can't say the same for my overhead pressing work. I slightly regret taking out the BB OHP and wonder if I should maybe chuck it back in and try a slow linear LP with it, see what happens.
- I said no more skullcrushers, but got shown a cool technique for doing them with DBs - basically having the upper arm closer towards the head and angling the DBs outward on the descent.
- Even though I reduce the rest time by 5 secs each week, the Prowler keeps feeling easier. Time to add more weight, as I've kept it steady at 70kg for a while now.

[DCM]

Friday 27th July

A1 Conventional deadlift
4x180kg @ 6
4x190kg @ 7
4x200kg @ 9
4x190kg @ 8.5
A2 TnG bench
3x3x110kg, 2x110kg
B1 HB squat
4x6x122.5kg
B2 Flat DB bench amraps
45kg x 5
40kg x8
35kg x 10, 10
C1 Leg extensions
4x15
C2 EZ bar 21s
3 sets @ 22.5kg
Rower
500 metres: 1.35.9 - better than last week, still shit

Notes
- Going to the beach tomorrow, so had to do some extra upper work to compensate for the missed weekend session
- Heaviest I've gone on deads in a long old while, I think 200kgx4 at this bodyweight might even be some kind of PR, not entirely sure
- Ditto with the bench
- I really want to beat 1.32.2 on the 500m row, which is the best time of a smug Crossfitter at my gym. Might have to actually do some sprint sets at shorter distances or something to get better at it, rather than just hammering out a 500m PR attempt once a week.

Top deadlift set:

[DCM]

Monday 30th July

A1 Low-bar squat
5x135kg @ 7
5x140kg @ 7.5
2x5x145kg @ 8-9
A2 TnG bench
6x5x90kg @ 7-9
B1 Feet-up TnG AMRAPS
70kg x 13, 10, 10
B2 Beltless paused LB
3x5x107.5kg
SGRDL
3x10x125kg
C1 45 degree hyper
3x13x10kg
C2 Lying leg raises
15, 13, 12
Man Makers
Max reps in 5 mins @ 15kg DBs = 8, 6, 4 = 18 (2 less than last week - too much water just before starting, made me feel queasy)

[DCM]

Wednesday 1st August

A1 Flat DB bench
7x5x45kg VPR
3x8x35kg
A2 NG chins
5x3x20kg
5x3x15kg
B1 Viking press
3x10x30kg
1x10x40kg
B2 Long handle cable row
4x10
C1 DB hammer curls
3x10x30kg VPR
C2 DB skullcrushers
3x10x10kg
D1 Face pulls
3x15
D2 Rope handle pushdowns
3x15
Cheaty DB side raises
3x12x12.5kg
Prowler
4x5 push-pulls @ 80kg, 80 secs rest

[DCM]

Wednesday 3rd August

A1 Conventional deadlift
6x162.5kg @ 6
6x172.5kg @ 7.5
6x182.5kg @ 9
6x172.5kg @ 8.5
A2 TnG bench
6x100kg @ 10
3x5x100kg @ 8-10
HB squat
4x6x122.5kg @ 6-8
Leg extensions
4x15
Rower
200 metres x2 sets
500 metres: 1.37.9 (LOL)

Notes
Was going to do 4x200 metres on the rower but kept fucking up the rest settings (10 secs instead of 60), got angry and thought, fuck it, I'll just do 500 metres again. Clever me, nearly 2 secs slower than last time...

[DCM]

Saturday 4th August

Bodyweight: 91.7kg, lowest since around 2008-9

A1 Flat DB bench amraps
45kg x 8, 7
40kg x 8, 7
35kg x 8, 8
A2 NG chin amraps
10, 8, 6, 5, 5, 5
B1 DB shoulder press
6x5x25kg
B2 Lat pulldowns
Wide grip: 3x10
CNG: 3x10
C1 EZ bar 21s
3 sets @ 22.5kg
C2 Double-handed DB overhead tricep extensions
3x15x17.5kg
D1 Face pulls
3x20
D2 EZ handle tricep pushdowns
3x15
Strict DB side raises
3x15x6kg

Notes
- Feels great to have surpassed the lowest weight of my previous cut in 2015 (92.2kg). So much stronger, fitter and more muscular this time round too. My target of 88kg actually feels doable now.
- I only realised once I was home that I forgot to do my dips and DB row superset today. Maybe no bad thing, as I've definitely accumulated a little fatigue this week. Going to have a refeed day tomorrow.

[DCM]

Monday 6th August

A1 Low-bar squat
4x145kg @ 7
4x150kg @ 8
2x4x155kg @ 9-10
A2 TnG bench
6x4x95kg @ 7-8.5
B1 Paused beltless LB
3x4x112.5kg
B2 Feet-up TnG amraps
80kg x 10, 8, 6
SGDL
3x8x130kg
C1 45 degree hypers
3x10x15kg
C2 Lying leg raises
15, 14, 12
Man Makers
Max reps in 5 mins @ 15kg DBs: 8, 8, 5 = 21, PR

Notes
- That's the end of this current run on squat, the RPE on the top sets has crept too high and I strained something in my neck on the 1st top set (still did the next one like an idiot/champ). Thinking that I might take the weights back and add a set.
- Really happy to finally get an extra rep on the man makers

[DCM]

Wednesday 8th August

A1 Flat DB bench
50kg: 4x3
40kg: 3x8, 1x7
A2 NG chins
4x5x10kg
4x5xbodyweight
B1 Dips
10kg: 3x7, 1x6
B2 DB rows
4x10x50kg
C1 DB hammer curls
4x10x30kg VPR
C2 DB skull crushers
4x10x8kg
D1 Face pulls
3x10
D2 Rope handle pushdowns
3x10
Cheaty DB side raises
3x12x12.5kg
Prowler
4x5 push-pulls @ 80kg, 75 secs rest

Notes
- Really can't believe the gains I'm still making on DB bench. V happy!
- Toughest Prowler session in weeks and weeks. Really had to focus just to keep the bloody thing moving each set.

[DCM]

Friday 9th August

A1 Conventional deadlift
172.5kg x 5 @ 6
182.5kg x 5 @ 7.5
192.5kg x 5 @ 9
182.5kg x 5 @ 8.5
A2 TnG bench press
4x4x102.5kg @ 7-9
HB squat
4x5x127.5kg @6-8
Leg extensions
3x15
Rower
5x200 metres, 60 secs rest. Total distance: 1056 m

Top deadlift set:

[DCM]

Saturday 11th August

A1 Flat DB bench amraps
50kg x 5 (+1)
45kg x 8 (same)
40kg x 9 (same)
35kg x 10 (same), 10 (same)
A2 NG chin amraps
10, 8, 7, 7, 6
B1 BB press
6x6x50kg
B2 Seated cable rows
3x10x long handle
3x10xCNG handle
C1 DB supinating curls
3x10x17.5kg
C2 Double-handed DB tricep OH extensions
3x12x20kg
D1 EZ bar 21s
3 sets @ 22.5kg
D2 EZ handle tricep pushdowns
3x15
Face pulls
3x20
Strict DB side raises
3x15x6kg
Rower
500 metres: 1.30.9 Huge PR

Notes
- So apparently I have been shorting myself by 1 rep on DB bench all this time - I have never counted getting the DBs into the overhead position as a rep, but apparently I should, given that I press them off my chest without any cheating. The above numbers still don't include this as a rep, but I will start counting it in future workouts. 5/6 reps with the 50kg DBs is a bodyweight PR.
- I smashed the crossfitter dude's 500m time by 2 seconds! Got the 2nd-best time on the gym's PR board.

50kg DB bench amrap:

[DCM]

Monday 13th August

A1 Low-bat squat
150kg x 3 @ 6
155kg x 3 @ 7
160kg x 3 @ 8
165kg x 3, 3 @9-9.5
A2 TnG bench
10x3x100kg
B1 Paused beltless LB
3x3x120kg
B2 Feet-up TnG amraps
80kg x 12
70kg x 12
60kg x 15
SGRDL
4x6x140kg

Notes
- Been battling slight queasiness/turbulent guts since yesterday, so took it a bit easier today, i.e. nothing high-rep and no conditioning to avoid any "accidents".
- I'm really chuffed with how squats went. 165kg is the heaviest I've done for reps all year. Must be some kind of bodyweight PR as well. Not bad for a man on the verge of sharting/vomiting.

Footage of the last squat triple:

[DCM]

Wednesday 15th August

A1 Flat DB bench
45kg: 3x6, 2x5
40kg: 2x6
A2 NG chins
15kg: 2x5, 2x4
Bodyweight: 3x6
B1 Dips
Bodyweight: 3x10, 1x8
B2 DB rows
3x20x40kg
C1 DB hammer curls
4x6x35kg
C2 Tricep pushdowns
4x10
D1 EZ bar 21s
3 sets @ 25kg
D2 Double-handed DB OH extensions
3x15x15kg
Face pulls
4x10
Cheaty DB side raises
3x20x10kg
Prowler
4x5 push-pulls @ 80kg, 70 secs rest

Notes
- Kind of a meh session, was hoping for 4x6x45kg DB bench
- Need to change up my Prowler programming soon, it's getting real hard (that's what she said)
- My top 4 abs are beginning to peak through, sort of, in the right lighting

[DCM]

Friday 17th August

A1 Conventional deadlift
182.5kg x 4 @ 6
192.5kg x 4 @ 8
202.5kg x 4 @ 9
192.5kg x 4 @ 8.5
A2 TnG bench
8x4x95kg @ 7-8
B1 High-bar squat
3x3x140kg
B2 DB bench amraps
40kg: 8, 8
35kg: 10, 10
C1 Leg extensions
4x15
C2 Seated DB shoulder press
4x12x17.5kg
C3 Lat pulldowns
4x10
D1 Supinating DB curls
4x8x20kg
D2 Football bar skull crushers
4x10x20kg
Face pulls
2x25

Notes
- We're going away for the weekend, so had to pack a lot into one session
- I was stupid and went up to 140kg (3 plates) on my HB squat, a weight I haven't touched in a long while. Just wanted to see what it would feel like. The answer is heavy. Got severe form break down and a mild knee tweak on what was supposed to be my penultimate set, so I shut it down.
- No conditioning today, just felt too tired for it. Need some calories. Bodyweight is now 91.1kg, another new low. Having a refeed weekend, then pushing on down to 90kg before taking a 2-4 week diet break. Realistically, I still need to lose another 4-5kg to get the look I'm after, and want to get that done before the year is over. Still not willing to rush things, though. Santa might bring me some abs this year...

[DCM]

Tuesday 21st August

A1 Low-bar squats
5x6x125kg @ 6-7
A2 TnG bench
4x9x75kg @ 6-8
B1 Paused low-bar (belted)
3x6x110kg
B2 Feet-up TnG
3x10x60kg
SGSDL
3x8x130kg
C1 45 degree hypers
3x10x15kg
C2 Lying leg raises
15, 15, 12
Man Makers
Max reps with 15kg DBs in 5 mins = 12, 5, 3 = 20 (-1)

Notes
The start of a new squat and bench cycle. I've dropped the intensity of normal squats and added a set, then upped the intensity of paused squats and thrown on a belt for these. The aim is to hit a double bodyweight squat at 90kg bodyweight, i.e. 180kg. I'm also upping the overall weekly volume on barbell bench.