Lifting stuff up and putting it down again

[Cu Chulainn]

13/10/15

 

Week 2, Day 1  Extended Russian Program

 

Push press

6x4x42.5kg

 

Zercher squat

6x2x70kg

 

Extra bit of volume this week is certainly a bit tougher but in a good way.  Not sure I'm looking forward to the 6x6 week though.

[Cu Chulainn]

14/10/15

 

Week 2, Day 2  Extended Russian Program

 

Trap bar deadlift

6x4x110kg

[Cu Chulainn]

16/10/15

 

Week 2, Day 3  Extended Russian Program

 

Press

6 x 2 x 42.5kg

 

Zercher squat

6 x 4 x 70kg

[Cu Chulainn]

19/10/15

 

Week 3, Day 1  Extended Russian Peaking Program

 

Press

6 x 5 x 42.5kg

 

Zercher squat

6 x 2 x 70kg

[Cu Chulainn]

20/10/15

Barbell curl

5 x 5 x 25kg

Push up plank

5 x 30 seconds

21/10/15

Week 3, Day 2 Extended Russian Program

Trap bar deadlift

6 x 5 x 110kg

[Cu Chulainn]

23/10/15

 

Week 3, Day 3  Extended Russian Routine

 

Zercher squat

6 x 5 x 70kg

 

Press

6 x 2 x 42.5kg

 

Trap bar deadlift (not part of todays workout, but felt like adding it in anyway!)

6 x 2 x 110kg

 

All good.  Nuff said.

[Cu Chulainn]

26/10/15

Week 4, Day 1 Extended Russian Routine

Press

6 x 6 x 42.5kg

28/10/15

Week 4, Day 2

Trap bar deadlift

6 x 6 x 110kg

[Cu Chulainn]

30/10/15

 

Week 4, Day 3  Extended Russian Routine

 

Zercher squat

6 x 6 x 70kg

 

Press

6 x 2 x 42.5kg

[Cu Chulainn]

2/11/15

Week 5, Day 1

Press

5 x 5 x 45kg

Squat

6 x 2 x 70kg

[Cu Chulainn]

4/11/15

 

Week 5, Day 2  Extended Russian Routine

 

Trap bar deadlift

5 x 5 x 120kg

 

Barbell curl

5 x 5 x 27.5kg

[Cu Chulainn]

6/11/15

Squat

5 x 5 x 75kg

Press

6 x 2 x 42.5kg

Barbell curl

5 x 5 x 27.5kg

[Cu Chulainn]

9/11/15

Press

4 x 4 x 50kg

Floor press

5 x 10 x 30kg

Barbell curl

5 x 5 x 27.5kg

[Cu Chulainn]

11/11/15

 

Complex (25kg x3 rounds)

8x push up

8x bent over row

8x power clean

8x overhead press

 

Barbell curl

3 x 8 x 25kg

 

Front squat

Messed around with these as I'd like to add them in somewhere.  Really can't get on with the clean grip at all!  Had some success with the crossed arms grip and using straps wrapped round the bar, so I'll try them out on Fri and see how it goes.

[Cu Chulainn]

14/11/15

Press

3 x 3 x 52.5kg

Barbell curl

5 x 5 x 27.5kg

Back squat

1 x 20 x 50kg

[Cu Chulainn]

16/11/15

Press

2 x 2 x 55kg

Barbell curl

5 x 5 x 27.5kg

Back squat

1 x 20 x 52.5kg

[Cu Chulainn]

18/11/15

Deadlift

1 x 5 x 50kg

1 x 5 x 60kg

1 x 5 x 70kg

1 x 5 x 80kg

1 x 5 x 90kg

Barbell curl

5 x 5 x 30kg

[Cu Chulainn]

20/11/15

Press

Warm up then.... 1 x 1 x 60kg (new PB!)

Barbell curl

5 x 5 x 30kg

Front squat

Still trying to get used to these. Unsure whether to add them in. If I do, I'll have to drop the weight down significantly tostart with.

[Cu Chulainn]

23/11/15

 

Strict press

2 x 5 x 40kg

 

Push press

2 x 5 x 50kg

 

Split jerk

2 x 5 x 55kg

 

Shoulders and triceps are feeling that workout.

[Cu Chulainn]

24/11/15

 

BW squat

2 x 20 x BW

 

Front squat

2 x 5 x 50kg

 

Back squat

2 x 5 x 75kg

[Cu Chulainn]

26/11/15

 

Push ups

2 x 20 x BW

 

Paused floor press

2 x 5 x 40kg

 

Floor press

2 x 5 x 50kg

 

Short and sweet.

[Cu Chulainn]

27/11/15

Rack pulls

5 x 3 x 90kg

[Cu Chulainn]

30/11/15

Push press
6 x 3 x 47.5kg

Front squat
6 x 2 x 55kg

[Cu Chulainn]

Push press

6 x 2 x 47.5kg

 

Front squat

6 x 3 x 55kg

 

Front squats kick my butt in a way that heavier back squats don't. It's all good though. Now I've figured out a way to front squat comfortably (using straps) I'm looking forward to building it up.

[Cu Chulainn]

4/12/15

 

Front squat

3 x 8 x 52.5kg

 

Back squat

3 x 8 x 67.5kg

 

Calf raise

3 x 8 x 67.5kg

[Cu Chulainn]

7/12/15

 

Floor press

5 x 37.5kg

5 x 42.5kg

5 x 47.5kg

5 x 10 x 35kg