Squat: 60 x 5, 80 x 3, 100 x 2, 110 x 1, 120 x 1, 130 x 1, 140 x 1*
110 x 3, 90 x 3
Press: 50 x 3, 60 x 2, 70 x 1, 85 x miss, 60 x 3
Pull/chin ups: 5, 8 bodyweight
Leg curl: 15 kg x 30 total reps
Light face pulls between sets
*No belt. Paused every squat rep, aside from final single. Bad day, weak and no energy at all. Cut the day short.
Three rounds of:
Neck harness: extension and flexion 5 kg x 47
Sit ups with 6.25 kg: 14
Weighted side bends: 16 kg x 24 each side
Ran 1.8 miles
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Straight arm pulldowns
Bench press: 50 x 4-5, 60 x 3, 70 x 3, 80 x 1, 90 x 1, 100 x 1, 110 x 1, 120 x 1, 130 x 1
100 x 5, 80 x 10*
Dumbbell row: 25 x 8, 35 x 5, 50 x 15
Dumbbell fly: 2 sets 10-12 reps
Light face pulls between sets.
*All singles were paused.
Three rounds of:
Neck harness: extension and flexion 5 kg x 46
Sit ups with 6.25 kg: 13
Weighted side bends: 16 kg x 23 each side
Ran 1.8 miles
Like last Monday there was no time for light squats, due to slow traffic on the way to the gym.
I will be taking next week off, so I can’t start another cycle and I didn’t want to deload then take a week off. Instead I will be working up to a heavy single in the main lifts this week, with assistance work as normal.
Beltless deadlift: 60 x 5, 90 x 3, 120 x 1, 150 x 1, 170 x 1, 190 x 1*
Dumbbell bench press: 20 x 8-10, 25 x 8, 30 x 12**
Leg curl: 15 kg x 55 total reps
Leg extension: 15 kg x 55 total reps
Light face pulls between sets.
*Beltless PR. This is also more weight that I’ve pulled wearing a belt – I did 180 x 2 with a belt a few months ago. Very pleased with this, as I didn’t really warm up and my lower back was achy from lifting and carrying my baby daughter at the weekend. Grip was not a problem either – this is probably due to the dumbbell rowing I’ve done. Also added leg curls and extensions to this session.
**Use 27.5 kg next time for more reps.
Three rounds of:
Neck harness: extension and flexion 5 kg x 45
Sit ups with 6.25 kg: 12
Weighted side bends: 16 kg x 22 each side
Ran 1.8 miles
Squat: worked up to 132.5 x 2*
Press: worked up to 72.5 x 4
Pull/chin ups: 5 bodyweight, + 20 kg x 6, 6, 5, bodyweight x 8, 8, 7
Dumbbell curl: 1 set, light weight
Hammer curl: 1 set, light weight
Leg curl: 15 kg x 50 total reps
Leg extension: 15 kg x 50 total reps
Light face pulls between sets
*No belt. Felt fine, not too hard. Paused the first one.
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Straight arm pulldowns
Bench press: worked up to 105 x 6 or 7*
Dumbbell row: 25 x 8, 35 x 5, 50 x 14
Dumbbell fly: 2 sets 10-12 reps
Light face pulls between sets.
*Paused the first rep.
Three rounds of:
Neck harness: extension and flexion 5 kg x 44
Sit ups with 6.25 kg: 11
Weighted side bends: 16 kg x 21 each side
Ran 1.8 miles
No time for light squat due to traffic jam on way to gym.
Deadlift: worked up to 155 x 5*
Dumbbell bench press: 25 x 8, 8, 18
Light face pulls between sets.
*No belt. Not too tough.
Barbell Training 