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Re: GlasgowJock's Log
Posted: Fri Nov 25, 2022 11:11 am
by GlasgowJock
JohnHelton wrote: ↑Fri Nov 25, 2022 10:59 am
GlasgowJock wrote: ↑Fri Nov 25, 2022 3:15 am
Bench Press:
1x1 130kg @8.5
1x2 120kg @8
1x5 110kg @8
1x8 105kg @8.5
This is an interesting format. On the down sets, are you doing ARMAPs capped at an @8?
I think it's just a tenet of Ed Coan's training that stuck/ resonated, basically leave 1-2 reps in the tank/ from failure and you'll generally profit. The previous session's squat triples were the same tbh.
I'm on a geared hard cut atm (so that I can pig out for the festive week because I'm living life in peaks and troughs atm, pre-mid life crisis or w/e) though sets close to failure maintain most of my strength, or they progress strength when bulking.
It's something I'd advocate for those 'training without a plan'; frequently take challenging sets to 1-3 RIR and throw in some fluff.
Re: GlasgowJock's Log
Posted: Fri Nov 25, 2022 11:20 am
by JohnHelton
GlasgowJock wrote: ↑Fri Nov 25, 2022 11:11 am
JohnHelton wrote: ↑Fri Nov 25, 2022 10:59 am
GlasgowJock wrote: ↑Fri Nov 25, 2022 3:15 am
Bench Press:
1x1 130kg @8.5
1x2 120kg @8
1x5 110kg @8
1x8 105kg @8.5
This is an interesting format. On the down sets, are you doing ARMAPs capped at an @8?
I think it's just a tenet of Ed Coan's training that stuck/ resonated, basically leave 1-2 reps in the tank/ from failure and you'll generally profit. The previous session's squat triples were the same tbh.
I'm on a geared hard cut atm (so that I can pig out for the festive week because I'm living life in peaks and troughs atm, pre-mid life crisis or w/e) though sets close to failure maintain most of my strength, or they progress strength when bulking.
It's something I'd advocate for those 'training without a plan'; frequently take challenging sets to 1-3 RIR and throw in some fluff.
Yeah. I think it totally works. Training doesn't have to be complicated.
Re: GlasgowJock's Log
Posted: Sun Nov 27, 2022 12:41 am
by GlasgowJock
Saturday 26/11/2022
Dead Lift:
5x3 140kg
Romanian Dead Lift:
3x5 100kg
Barbell Row:
3x8 60kg
Re: GlasgowJock's Log
Posted: Mon Nov 28, 2022 4:53 am
by GlasgowJock
Monday 28/11/2022
Bench Press:
2x1 120kg @~6
3x10 100kg, last set @9.5
Close Grip Bench Press:
3x8 80kg
Barbell Row:
3x8 60kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Tue Nov 29, 2022 3:21 am
by GlasgowJock
Tuesday 29/11/2022
Squat:
1x1 210kg @9
3x3 190kg
Finished off with leg curls.
Tweaked the front of my right knee squatting, guess that's the risk doing heavy triples on a big cut though. Hopefully ok in 3-4 days' time. Silly silly.
Re: GlasgowJock's Log
Posted: Wed Nov 30, 2022 4:30 am
by GlasgowJock
Wednesday 30/11/2022
Bench Press:
3x3 115kg
3x3 112.5kg
Close Grip Bench Press:
5x3 110kg
Barbell Rows:
3x10 60kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Sat Dec 03, 2022 6:48 am
by GlasgowJock
Saturday 03/12/2022
Bench Press:
3x10 90kg
Close Grip Bench Press:
3x12 70kg
Barbell Row:
3x10 60kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Sun Dec 04, 2022 7:11 am
by GlasgowJock
Sunday 04/12/2022
Light beltless atg squats working up to 140kg singles and RDLs to test the knee.
Re: GlasgowJock's Log
Posted: Tue Dec 06, 2022 7:27 am
by GlasgowJock
Tuesday 06/12/2022
Squat (beltless):
5x1 160kg
Bench Press:
5x1 120kg
Re: GlasgowJock's Log
Posted: Wed Dec 07, 2022 6:59 am
by GlasgowJock
Wednesday 07/12/2022
Romanian Dead Lift:
3x5 100kg
Barbell Row:
3x10 60kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Thu Dec 08, 2022 7:29 am
by GlasgowJock
Thursday 08/12/2022
Bench Press:
5x3 110kg
Close Grip Bench Press:
5x3 100kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Fri Dec 09, 2022 7:24 am
by GlasgowJock
Friday 09/12/2022
Squat:
5x3 170kg
Romanian Dead Lift:
3x3 120kg
Re: GlasgowJock's Log
Posted: Sat Dec 10, 2022 8:31 am
by GlasgowJock
Saturday 10/12/2022
Bench Press:
100kg; 12, 10 reps
Close Grip Bench Press:
90kg; 9, 8 reps
Barbell Row:
2x12 60kg
Finished off with ez-bar curls
Re: GlasgowJock's Log
Posted: Tue Dec 13, 2022 12:12 pm
by GlasgowJock
Tuesday 13/12/2022
Bench Press:
3x8 100kg
Close Grip Bench Press:
2x6 90kg
Barbell Row:
2x10 60kg
Finished off with db curls and tricep pushdowns; used the work gym as it's fugging minus 10 here and my garage doesn't have heating.
Re: GlasgowJock's Log
Posted: Wed Dec 14, 2022 1:27 pm
by GlasgowJock
Wednesday 14/12/2022
Squat:
5x3 140kg
Same as previous evening.
Re: GlasgowJock's Log
Posted: Fri Dec 16, 2022 7:44 am
by GlasgowJock
Friday 16/12/2022
Bench Press:
3x3 120kg
Close Grip Bench Press:
3x3 110kg
Barbell Row:
2x10 60kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Sat Dec 17, 2022 7:20 am
by GlasgowJock
Saturday 17/12/2022
Squat:
5x3 180kg
Romanian Dead Lift:
3x3 120kg
Re: GlasgowJock's Log
Posted: Mon Dec 19, 2022 7:35 am
by GlasgowJock
Monday 19/12/2022
Bench Press:
1x1 130kg @7-8
1x8 110kg @7-8
Close Grip Bench Press:
2x8 100kg
Barbell Row:
2x10 60kg
Finished off with ez-bar curls.
Re: GlasgowJock's Log
Posted: Tue Dec 20, 2022 6:52 am
by GlasgowJock
Tuesday 20/12/2022
Squat:
1x1 200kg
2x2 190kg
cba today
Re: GlasgowJock's Log
Posted: Thu Dec 22, 2022 7:53 am
by GlasgowJock
Thursday 22/12/2022
Bench Press:
3x12 90kg
Close Grip Bench Press:
3x10 80kg
Barbell Row:
2x10 60kg
Finished off with ez-bar curls