Punked out on my Wednesday workout. I think my body is now asking for a deload.
Squats: 5x5 @ 147.5 kg (325 lbs)
Bench: 2x3 @97.5 kg (215 lbs)
Dips: 2x Bodyweight to failure
NG Chin ups: 2x Bodyweight to failure
The bench presses were meant to be 5x5 and followed with 5x5 Pendlay Rows. I was just nowhere on the lift. Last Friday, 95 kg went up cleanly and fluidly. Wednesday was just torture. I've successfully 5RM'ed 100 kgs before, so a performance like that just shouldn't have happened.
Got a work function tonight. I'm going to do a couple of change up workouts focused on bodyweight exercises over the Xmas break and hit the gym strong in the new year.
LOL, yeah sure will be some benefit, any exercise is better than none......Even Crossfit !
Just remember though that the Glutes are the largest muscle in the human body and immensely strong. To stress them enough to change requires heavy weights and hard work.
Watch this video especially from the 1 minute mark.
3 sets of 15 minutes in the sauna.....feel the burn!
Man I felt like I was on fire today !
Dips-55lbs-Rest-pause reps( 10 secs between )- 3,3,3,3,2,1
Lying Dumbbell presses 50's- Negative accentuated ( 6 sec to lower)- 2 sets
Close grip bench press using Intentions- 95lbs- 14 reps
Seated dumbbell ext-50lb DB- 17 reps
Close grip bench press using Intentions- 95lbs-9 reps
Seated dumbbell ext-50lb DB-14 reps
20 minute HIIT training on treadmill 60 sec walk, 60 sec sprint. Walked dog for an hour and did 5 minutes alternating between push-ups, squats, and knee to elbows. Good day so fare!
Bench press: 200lbs 1x5, 185lbs 2x5
Overhead press: 120lbs 3x5
Back squats: 230lbs, 3x5
Power cleans: 135lbs, 3x5
Bike intervals: 10 sets, 40:10 Sprints
Leg Press x 15
Glute/Ham machine BWx10
Shoulder press 170x7
Weighted Chins 50x8
Tri press downs x10
Preacher curls x 8
Legs and shoulders today:
Leg Press- 360lbs- Rest/Pause reps- 3,3,3,3,3
Smith squats-1 1/2 reps- 1 set
Leg ext- 1 set
Stiff legged deadlift- 1 set
Calves- 3 sets
Laterals- 20 lb D's- 1 set
Seated Machine press 160lbs- Rest/Pause-1 set
Cable laterals- 2 sets
Reverse flyes-1 set