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napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Training under Covid-19 conditions

Tuesday
Dom only. No 50kg weights coming (seller backed out grr)

Seated Press
to 97.5kg x 4 reps (held back)

Hammer DB Curls
67.5-kilos x 8 reps @

TPD
13p x 7 reps

Wrist Roller (blip style)
50kg x 3 x 20 reps
 
Thursday
Dom only. I didn't hear Shay banging on the door to come in lol. Back day

Underhand grip LPD
to stack x 8 reps

DB Rows
to 100kg x 8 reps

Low Cable Row - wide lat bar grip
to stack +15kg x 8 reps
 
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Friday am
Lots to do today if everyone plays there part. am workout, lunchtime podcast, pm workout and some work later

@Powerhouse Gym

Close Grip Bench Press
with Dom and ken
to 160kg x 2 x 1 reps (2nd rep was ugly lol)

Bwt: 314lbs
 
Friday pm
Grip O'Clock. Shay and Nicola.

Vulcan Gripper
LH: to 5/6 x N, VVN, VVN
RH: to 6/7 x VN, N, VVN (I think it''s around L20 or so on this spring)

2-Inch V-Bar
I used the Cambridge Roll Wheels and worked to 121kg with each hand

Rolling Thunder (stiff handle)
to 188kg total 1 rep with each hand

In between a tiny bit of hub and moontop work
 
Tuesday
Seated Press
It feels like my bicep tendon where it goes over the shoulder that's sore. Anyway
to 97.5kg x 5 reps

Hammer DB Curls
Faffing about with the set up then
to 70kg x 8 reps

s/s

TPD
to 13p x 8 reps (slightly better form when head is to the left of the cable not right)

W/Roller
60kg x 3 x 20 reps (last set hard - blip style)

Bwt: 315lbs
 
Thursday
Back w/o with Dom

Lat Pulldowns (D stirrup handles)
to stack x 10 reps (other sets 12)

Low Cable Rows
as above

T-Bar Row (using an O bar)
to 100kg x 7 reps (other sets 8 reps)
 
Friday
@ Powerhouse with Dom and Ken
Close Grip Bench Press
to 160kg x 2 reps on my own and 1 rep with a very small spot (he said he guided it in)

Bwt: 314lbs on their scales
 
Saturday
With Shay and Nicola
Vulcan Gripper
LH: 5/6 x 3 x N reps
RH: 6/7 x N, then 2 x 1 reps

Penny Pinch
to +16.25k x 4 attempts

Lever Top
Closer to the correct form
to +27.5kg BH and then to +30kg x 1 RH

Horn Top
to +72.5kg x 1 rep RH
 
Monday
SSB Hatfield Squats
to 307.5kg x 3 reps

Leg Press
to 415kg x 8 reps

Leg Extensions
to 12p (stack) x 8 hard reps (big diff between 11 and 12p)

Lying Leg Curls
to 11p x 4 hard reps

Bwt: 315lbs
 
Tuesday
Shay and Nicola - all masked up. Cold in gym. Left lower back still stiff from T-Bar Rows Thursday

Seated Press
to 100kg x 4 reps (shoulder still sore)

Hammer DB Curls
Did NOT go heavy as I felt that would pull on my back too much)
So 86lbs x 8 reps

TPD
to 13p+2.5kg x 4 reps (more there)

Adj/T/Bar
a little higher reps to start (warm up back)
+40kg x 6 reps @, +60kg x 6 reps @, +80kg x 3 reps @, +100kg x 3 reps @, +120kg x 2 x 3 reps @. Felt good at this point but held back
 
Thursday
Trained solo. Back still stiff so...
DOH Deadlift with my 40+mm bar
stayed at 60kg x 5 x 10 reps. I started with a wide stance and with each set narrowed it until it was shoulder width

Wrist Roller
65kg x 3 x 15 reps blip style
 
Friday
Cold as f**k. Trained with Shay
Close Grip Bench Press
was all over the place at the max weight.
to 160kg x F. Stopped there. Then a rep out with 80kg x 20 reps (nice as per)

Vulcan Gripper
to
LH: 5/5 x VVN, N, 1 rep. %/6 VVN, VVN and VN
RH: 5/5 x 1, 6/6 x 1, 6/7 x VN, VN, VVN

Fence Post Lift
to 115kg x 2 x 1 LH and 4 x 1 RH
 
Monday
Trained with Dom - legs
Lever Squat
I'd planned on doing reps with 320kg but it was horrendous to get into position, felt shaky etc.
to 320kg x 1 rep

Leg Press
to 425kg x 8 reps (easy)

Leg Extensions
to stack + 2.5kg x 7 reps

Lying Leg Curls
to 11p x 5 reps
 
Tuesday
Today was a change of pace and volume day. Pumped da f**k. Shay and Dom

One Arm Dumbbell Press
up and down the rack - 10 x 10 to 48lbs x 10 and back down again

Side Laterals
10lb x 20 reps, 18.5lbs x 10 and 10 x 10 again

Hammer Dumbbell Curls
light but 47lbs x 20 reps (both arms at the same time)

Skull Crushers
light but to all of 34kg x 20 reps

Wrist Roller
65kg x 2 x 20 reps... then Shay was jibbing me to go heavier so... eventually we got 102.5kg x 12 reps

Pumped from delts to wrist
 
Thursday
I did some stretching yesterday and I'll do some more Saturday/ My left lower back still needs it.

DOH thicker bar deadlifts
Keeping this light for a while longer
to 127kg x 7 reps. Not touching the ground

Lat Pulldowns using the medium length double stirrup bar
to stack +10kg x 8 reps

One Arm Dumbbell Row
to a crazy 110kg x 4 reps @ side.More there but hot damn it's HAF

Bwt: 315.85lbs
 
Friday
@ Powerhouse with Dom and Ken
Close Grip Bench Press
to 120kg x 2 reps, 140kg x 2 reps and 150kg x 2 x 2 r/p reps

Pump set of 90kg x 15 reps

Bwt: 313lbs on gym scales
 
Monday
Lower left back still tight so we changed it up a little (and I mean a little)

SSB Hatfield Squats
bar x 20, 60kg x 20, 100kg x 20, 140kg x 15, 160kg x 12 reps

Leg Press
145kg x 8, 265kg x 8 reps, 450kg x 8 reps

Leg Extensions
to stack +5kg x 8 reps

s/s

Lying Leg Curls
to 11p x 6 reps HAF as per
 
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