Adarq.org

check out the Athlean-X stuff on Youtube on elbow pain, fixed mine

Really? Thanks mate. I'll have a look.

Not really a fan of his  I just can't get past his fake weights saga.

04/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
BB Curls- 2x10@30
Trap 3 Raise- 2x10@2.5s

31/07/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@60
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

02/08/20

Incline Bench- 2x5@60
Deadlift- 2x5@90
Front Squat- 2x5@40
Pull Ups- 2x5@bw
L-sit- 2xmax seconds

Starting today I'm doing the program as written rep and set wise with incline bench, deadlift and front squats. Not sure about doing the loaded carries. I will probably change things up with some other upper body stuff to keep my upper back, shoulders and elbows healthy.

40 Day Schedule- Incline Bench, Deadlift, Front Squat
Week 1- Mon 2 x 5, Tues, 2 x 5, Wed 5-3-2, Fri 2 x 5, Sat 2 x 5
Week 2- Mon 2 x 5, Tues 6 Singles, Wed 1 x 10, Fri 2 x 5, Sat 5-3-2

We're in stage 4 lockdowns here so I basically get no time outside except for walking the dog. That puts an end to any running I was doing so I'm going to give some barbell complexes or something similar a go. Was reading about Litvinovs too which sounds ok so might give that a try on the off days.

Volume is pretty high on this program, so maybe just do half the amount and then over time add the sets back in one at a time

That's a great point. The volume is pretty high. I hiave to admit the upper days felt pretty damn good though.

I'm going to take this week to get the body right again and go again. I will drop the weights a little for the lower days though. 

2020-07-27

bw = 143

run:
- light
- 1 hour
- felt great

got stung directly in the eyeball by something, ~10 minutes in. stopped me dead in my tracks for like 5 min. was painful. eye seems fine now. lmao.

Fark! That sounds horrible.

23/07/20

Med ball scoop throw & Med ball vertical toss- 2 x 3

Push Press- top set of 3 at 65 then
a) Push Press - 8 x 5 @ 45
b) Banded Pull Up- 8, 6, 5, 5, 5, 5, 5, 5

a) Alternating DB Curl- 3 x 12 @ 10s
b) DB French Press- 3 x 15 @ 16kg

a) Alternating Hammer Curl- 3 x 12 @ 10s
b) Red Band Push Down- 3 x 15

a) Seated DB Lateral Raise- 4 x 25 @ 4s
b) Seated Rear Lateral Raise- 4 x 25 @ 2.5s

Doneski.

Quote from: Mutumbo000 on July 20, 2020, 09:53:28 am

Congrats on the Bench PR!

x2

solid lift Coges!

Thanks mate!

Given we've got another 5+ weeks of lockdown I figured I'd try something different with the workouts cause I'm bored and wanted a proper change up. Not just something I'd concocted. Bought a hypertrophy clusters program by Jake Tuura. Actually reminds me of Tade in a lot of ways.

http://jackedathlete.com/bigger-stronger-faster/

Anyway first session last night.

21/07/2020

1) Med ball throws/slams

2a) Bench- 8 x 5 @ 70kg 45s rest
2b) Inverted Row- 8 x 10 @ bw (legs bent) 45s rest

3) DB Shoulder Press- 3 x 10 @ 13s (2 mins rest)

4) Push Ups- 3 x max- 14, 10, 7

5) DB Curl- 4 x 30 @ 6s (OMG the pump!!!)

Done. That's a lot of volume on bench but the last set was as easy as the first.