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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

    Joined:
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    Wednesday 2nd August

    A1 Safety bar 18" box squat

    5 x 66kg, 4 x 86, 106, 126, 136, 146

    A2 DB push press

    10 x 15 kg DBs, 17.5s, 20s, 20s

    B1 OH lunge

    6/6 x bar, 30kg, 30

    B2 WG bent over row

    12 x 40kg, 40, 40

    C Rowing intervals

    500m @ 2:10 split
    250m @ 1:55 split
    500m @ 2:00 split
    250m @ 1:40 split
    250m max effort
    2 minute rest between sets
     
  2. gazareth

    gazareth Senior Member

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    Thursday 3rd August

    A1 Trap bar DL w/ 5 second eccentric
    5 x 66kg, 3 x 106
    3 x 126, 146, 156*
    *Each set was 4 concentric & 3 eccentric

    A2 Renegade row w/ 3 second eccentric
    8/8 x 12.5s, 12.5s, 12.5s

    A3 Split foot wood chop
    10/10 x 10, 10, 10

    B1 RFE split squat w/ 3 second eccentric
    6/6 x 15s, 15s, 15s

    B2 Decline DB bench press w/ 5 second eccentric
    6 x 20s, 22.5s, 25s

    B3 Seated plate twists
    20 x 5, 10, 10
     
  3. gazareth

    gazareth Senior Member

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    Tuesday 8th August

    A1 Paused FSQ

    3 x 60kg, 2 x 80, 1 x 100
    3 x 110, 110, 110, 110 - last rep 3 sec pause

    A2 Eccentric-only pull up
    6, 6, 6, 6

    B1 Step ups
    8/8 x 17.5s, 17.5s, 17.5s

    B2 Skullcrusher press
    10 x 17.5s, 17.5s, 17.5s

    C1 RDL
    8 x 130kg, 130, 130

    C2 Alt. seated DB snatch
    8/8 x 15kg, 15, 15
     
  4. gazareth

    gazareth Senior Member

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    Thursday 10th August

    A1 Safety bar 18" box squat

    4 x 66kg, 106, 126, 146, 146, 156

    A2 DB push press
    8 x 15kg DBs, 20s, 20s, 20s

    B1 OH lunge
    6/6 x 35kg, 35, 35

    B2 WG row
    12 x 45kg, 45, 45


    Friday 11th August

    A1 Trap bar DL w/ 5 second eccentric

    3 x 66kg, 106, 146, 156, 166

    A2 Renegade row w/ 3 second eccentric
    8/8 x 12.5kg DBs, 12.5s, 12.5s

    A3 Split stance wood chop
    10/10 x 10kg, 10, 10

    B1 RFE split squat w/ 3 second eccentric
    6/6 x 17.5kg DBs, 17.5s, 17.5s

    B2 Decline DB bench press w/ 5 second eccentric
    6 x 25kg DBss, 27.5s, 27.5s

    B3 Seated plate twists
    20 x 10kg, 10, 10


    Monday 14th August

    A1 Paused FSQ
    3 x 60kg, 90, 115, 115, 115, 115

    A2 Eccentric pull up
    6, 6, 6, 6

    B1 Step ups
    8/8 x 20kg DBs, 20s, 20s

    B2 Skullcrusher press
    12 x 15kg DBs, 15s, 15s

    C1 RDL
    5 x 60kg, 100
    8 x 140, 140

    C2 Alt seated DB snatch
    8/8 x 15kg DB, 15
     
  5. macdiver

    macdiver Well-Known Member
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    Just curious do you use a cable machine for the wood chop?
     
  6. gazareth

    gazareth Senior Member

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    Nope, I hoist a plate over head with both hands and chop from there in a half-kneeling position. It feels weird for me, I'm just do what I'm told to do in my program :)

    --

    Wednesday 16th August

    A1 Safety bar 18" box squat
    4 x 66kg, 106, 136, 146, 156, 166

    A2 DB push press
    10 x 17.5kg DBs, 20s, 22.5s, 22.5s

    B1 OH lunge
    6/6 x 40kg, 40, 40

    B2 WG BO row
    12 x 45kg, 45, 45
     

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