gazareth's journal

Thursday 14th February


A Paused Larsen press
4 x 7 x 80kg


B1 Paused SSB squat
5 x 5 x 136kg

B2 DB floor press
4 x 12 x 25kg


C KB swings
1 x 20 x 16kg
4 x 20 x 20kg


D GHR
2 x 10 assisted by purple band
2 x 10 assisted by black band


E1 Push-ups
2 x 25

E2 Seated row
2 x 12

--

94.6kg today.

 

Saturday 16th February

A Block pulls
Hook grip:
5 x 185kg
5 x 185
5 x 190
Straps:
5 x 195
5 x 200

B DB bench press
100 reps in AFSAP
22.5kg DBs
50, 35, 15

C1 BB row
1 x 12 x 80kg
1 x 12 x 90

C2 Bumper pinch
2 x 15 secs/hand x 15kg

C3 1-arm BB hold
1 x 15 secs/side x 42.5kg
1 x 15 secs/side x 43.5kg

The gym closed earlier than usual and I got kicked out before I could do my last two rounds of the C circuit

--

93.4kg today. Only a couple of large dumps away from being back in the -93 class!

 

Nope, our first Bank Holiday of the year is Good Friday.

 

You are technically correct. The best kind of correct.

--

Monday 18th February

A Squat
High bar
1 x 4 x 170kg
1 x 4 x 175
Low bar
3 x 4 x 180kg

B Paused high bar squat
4 x 4 x 160kg

C High bar high box squat
3 x 10 x 137.5kg

--

94.0kg today.

 

Tuesday 19th February


A Deficit DL
4 x 3 x 175kg with straps


B1 Bench press
5 x 8: 80kg, 90, 92.5, 95, 95

B2 Block pull
4 x 3 x 180kg with straps


C1 GHR
4 x 12 assisted by purple band

C2 Push-ups
4 x AMRAP: 50, 40, 30, 25

 

Wednesday 20th February

A Paused 1-board press
4 x 8 x 82.5kg


B1 SSB squat
5 x 4 x 143.5kg

B2 Floor press
3 x 8 x 82.5kg


C1 Paused SSB squat
4 x 4 x 136kg

C2 Hanging leg raise
4 x 10

C3 Push-ups
4 x AMRAP


D DB rows
3 x 12/side x 27.5kg


--


Saturday 23rd February

A Deadlift

Straps for everything today

Dead-stop reps:
5 x 185kg
5 x 195
5 x 200

Touch & go reps:
5 x 190
5 x 185


B1 DB bench press
4 x 25 x 22.5kg

B2 Row
4 x 8 x 100kg


--


93.4kg this morning.

 

Monday 25th February

Squat
All low bar
2 x 175kg
2 x 185
2 x 192.5
2 x 185
2 x 185

High bar paused squat
4 x 3 x 165kg

High bar squat
3 x 6 x 155kg

--

93.6kg today.

 

Tuesday 26th February


A1 Snatch grip deadlift
4 x 6 x 120kg (straps)

A2 Bench press
1 x 6 x 85kg
1 x 6 x 90
3 x 6 x 95


B Block pull
4 x 4 x 185kg (straps)


C1 Lat pulldown
4 x 12

C2 Cable bicep curls
4 x 12

C3 Cable tricep extensions
4 x 12

--

93.7kg today.

 

Thursday 28th February

A1 Paused 1-board press
4 x 6 x 90kg

A2 SSB squat
5 x 4 x 148.5kg


B SSB box squat
4 x 10 x 121kg


C Floor press
4 x 6 x 90kg


D1 GHR
2 x 12 with black band

D2 Push-ups
30, 28

D3 DB row
2 x 15/side x 25kg

--

92.9kg this morning, officially down a weight class.

 

Saturday 2nd March

A Deadlift
Hook grip & reset
4 x 192.5kg
4 x 200
4 x 210
Straps & touch & go
2 x 4 x 210

B DB bench press
100 reps in AFSAP
22.5kg DBs
51, 34, 15

C1 Row
1 x 6 x 110kg
2 x 6 x 100

C2 Bumped pinch
3 x 15 secs/hand x 15kg

C3 1-arm hold
3 x 15 secs/side x 40kg

--

92.9kg Friday, 93.0 Saturday, 93.7 Sunday. Maintenance calories for a week now!

 

Monday 4th March

A Squat
High bar
3 x 175kg
3 x 187.5 (PB)

Low bar
3 x 192.5 (PB)
3 x 200 (PB)
3 x 180


B Paused high bar squat
4 x 4 x 160kg


C1 Tempo squat
3-2-3
3 x 5 x 155kg

C2 Plank
3 x 45 secs

C3 DB curl
3 x 10 x 15kg

 

Tuesday 5th March

A1 Snatch-grip deadlift
Straps
4 x 5 x 132.5kg

A2 Bench press
1 x 5 x 92.5kg
3 x 5 x 100
1 x 5 x 92.5


B Paused DL
Straps
4 x 3 x 180kg


C1 GHR
3 x 12 with purple band for assistance

C2 DB tri ext
3 x 10

C3 DB fly
3 x 12

C4 Side plank
2 x 20 secs/side

 

Thursday 7th March

A1 Paused 1-board press
4 x 5 x 92.5kg

A2 SSB squat
5 x 3 x 152.5kg


B1 Spoto press
4 x 5 x 92.5kg

B2 SSB Good Morning
3 x 8 x 106kg


C1 Hanging leg raise
3 x 10

C2 DB OH press
3 x 12

C3 DB row
3 x 8/side

 

Saturday 9th March

Block pull
Hook grip:
3 x 200kg
3 x 210
Straps:
3 x 210
3 x 215
3 x 215

DB bench press
100 reps in AFSAP
22.5kg DBs
52, 38, 10

BB row
4 x 12 x 90kg

--

Finished maintenance week on Saturday, back to cutting diet yesterday. Weighed 94.0 today.

 

Monday 11th March

Squat
All high bar
2 x 190kg
2 x 195
2 x 200
2 x 200

Box squat
3 x 8 x 130kg

Good Morning
3 x 8 x 110kg

--

93.6kg this morning.

 

Tuesday 12th March

A1 Snatch-grip DL
4 x 5 x 140kg

A2 Bench press
4 x 100kg
4 x 105
4 x 110
4 x 115 (PB)
4 x 110


B Block pull
4 x 4 x 180kg


C Lat pulldown
4 x 10


D1 Cable curl
4 x 15

D2 DB tricep extension
4 x 10