## Just keep showing up!

**Moderator:** Dux

### Re: Training the basics, an exercise in efficiency.

Friday 22.04.16

1. Deadlifts: 162.5kg x 3 x 2, 172.5kg x 2 x 1

2. Front squat: 95kg x 4 x 6

3. Leg press (5mins EDT): +180kg x 50 reps

4a. Leg extns: '65' x 3 x 15

4b. Reverse crunches: 3 x 12

4c. Kneeling ab wheel roll outs: 3 x 12

1. Deadlifts: 162.5kg x 3 x 2, 172.5kg x 2 x 1

2. Front squat: 95kg x 4 x 6

3. Leg press (5mins EDT): +180kg x 50 reps

4a. Leg extns: '65' x 3 x 15

4b. Reverse crunches: 3 x 12

4c. Kneeling ab wheel roll outs: 3 x 12

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Training the basics, an exercise in efficiency.

Saturday 23.04.16

Training: W7 U2

1a. OHP: 65kg x 4 x 2, 70kg x 1, 75kg x 1

1b. Chins: 5 x 10

2a. CGBP: 50kg x 10, 75kg x 4 x 10

2b. Inv rows: 5 x 12

OHP currently flying up so pushed the singles up from the scheduled 67.5 x 2 x 1.

Volume PB on Chins too.

Training: W7 U2

1a. OHP: 65kg x 4 x 2, 70kg x 1, 75kg x 1

1b. Chins: 5 x 10

2a. CGBP: 50kg x 10, 75kg x 4 x 10

2b. Inv rows: 5 x 12

OHP currently flying up so pushed the singles up from the scheduled 67.5 x 2 x 1.

Volume PB on Chins too.

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Training the basics, an exercise in efficiency.

Sunday 24.04.16

Training: nothing in the gym, but I did walk 9 miles with the baby before breakfast

Training: nothing in the gym, but I did walk 9 miles with the baby before breakfast

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Training the basics, an exercise in efficiency.

Tuesday 26.04.16

Evening: Propane W8 L1

1. Squat: 162.5kg x 1 (as per aim), 170kg x 3/4 rep only

2. RDL: 110kg x AMAP...20

3a. Smith machine calf raise: +120kg x 2 x 12

3b. Leg curls: 50kg x 2 x 2

3c. Decline bench sit ups: +20kg x 2 x 13

Was really rushed to fit this in, squat was meh, glad it was W8 and I could cut back on the assistance work. Oh well, work done and can move on.

Evening: Propane W8 L1

1. Squat: 162.5kg x 1 (as per aim), 170kg x 3/4 rep only

2. RDL: 110kg x AMAP...20

3a. Smith machine calf raise: +120kg x 2 x 12

3b. Leg curls: 50kg x 2 x 2

3c. Decline bench sit ups: +20kg x 2 x 13

Was really rushed to fit this in, squat was meh, glad it was W8 and I could cut back on the assistance work. Oh well, work done and can move on.

### Re: Training the basics, an exercise in efficiency.

Wednesday 27.04.16

Propane W8 U1

1. Bench: 115kg x 1 (as per aim), 120kg x 1 (ground out)

2. Bench Row: 90kg x 6 (AMAP) >> DS 75kg x 8 >> DS 60kg x 15

3a. Seated db ohp: 22.5kg x 3 x 12

3b. WG LPD: 72.5kg x 3 x 12

Propane W8 U1

1. Bench: 115kg x 1 (as per aim), 120kg x 1 (ground out)

2. Bench Row: 90kg x 6 (AMAP) >> DS 75kg x 8 >> DS 60kg x 15

3a. Seated db ohp: 22.5kg x 3 x 12

3b. WG LPD: 72.5kg x 3 x 12

### Re: Training the basics, an exercise in efficiency.

Friday 29th April

Worked up to 185kg deadlift and a 80kg OHP @ 85kg BW

Worked up to 185kg deadlift and a 80kg OHP @ 85kg BW

### Re: Training the basics, an exercise in efficiency.

Sat 30th April

80 minutes rugby at tighthead #the185lbprop

80 minutes rugby at tighthead #the185lbprop

### Re: Training the basics, an exercise in efficiency.

Monday 02.05.16

Propane W9 L1

1. Squats: 115kg x 3 x 12 (disgusting)

2. RDL: 97.5kg x 60 (AMAP in 10 mins, 10-10-10-15-10-5)

3a. Decline bench sit ups: 16kg x 3 x 15

3b. Leg curls: 50kg x 15/15/12

3c. Single leg standing calf raise: 20kg x 3 x 15/15

Propane W9 L1

1. Squats: 115kg x 3 x 12 (disgusting)

2. RDL: 97.5kg x 60 (AMAP in 10 mins, 10-10-10-15-10-5)

3a. Decline bench sit ups: 16kg x 3 x 15

3b. Leg curls: 50kg x 15/15/12

3c. Single leg standing calf raise: 20kg x 3 x 15/15

### Re: Training the basics, an exercise in efficiency.

Wednesday 04.05.16

Propane W9 L1

Propane W9 U1

1. Bench: 85kg x 12, 11, 11.

2. Bench row: 65kg x 64 (AMAP in 10 mins, 4x10, 3x8)

3a. 45deg db bench: 20kg x 10, 27.5kg x 10, 10, 10, 8

3b. Chins to failure: bw x 11, 7, 6, 5, 5

Propane W9 L1

Propane W9 U1

1. Bench: 85kg x 12, 11, 11.

2. Bench row: 65kg x 64 (AMAP in 10 mins, 4x10, 3x8)

3a. 45deg db bench: 20kg x 10, 27.5kg x 10, 10, 10, 8

3b. Chins to failure: bw x 11, 7, 6, 5, 5

### Re: Training the basics, an exercise in efficiency.

Thursday 05.05.16

Propane W9 L2

1. Deadlift: 130kg x 3 x 12 (bleugh)

2. Front squat: 85kg x 5 EMOM for 10 minutes

(Hard on the lungs, shoulder & core. Legs were fine)

3. Chins: +10kg x 3 x 5

4a. Leg extns: 72.5kg x 3 x 12

4b. Pallof press: '40' x 3 x 10/10

Propane W9 L2

1. Deadlift: 130kg x 3 x 12 (bleugh)

2. Front squat: 85kg x 5 EMOM for 10 minutes

(Hard on the lungs, shoulder & core. Legs were fine)

3. Chins: +10kg x 3 x 5

4a. Leg extns: 72.5kg x 3 x 12

4b. Pallof press: '40' x 3 x 10/10

### Re: Training the basics, an exercise in efficiency.

Saturday 07.05.16

Rugby - 80 minutes at loosehead, won the Norfolk RFU Bowl. #the185lbprop

Rugby - 80 minutes at loosehead, won the Norfolk RFU Bowl. #the185lbprop

### Re: Training the basics, an exercise in efficiency.

Monday 09.05.16

Propane W10 U1

1. DeFranco's limber 11

2a. Squats: w/up sets then 120kg x 4 x 9

2b. Pull ups: 1, 2, 3, 4, 5, 6, 7, 8.

3. RDLs: 97.5kg x 74 (AMAP in 10 mins - 15, 15, 12, 12, 10, 10)

4a. Decline bench sit ups: bw x 15

4b. Kneeling roll outs: bw x 15

Propane W10 U1

1. DeFranco's limber 11

2a. Squats: w/up sets then 120kg x 4 x 9

2b. Pull ups: 1, 2, 3, 4, 5, 6, 7, 8.

3. RDLs: 97.5kg x 74 (AMAP in 10 mins - 15, 15, 12, 12, 10, 10)

4a. Decline bench sit ups: bw x 15

4b. Kneeling roll outs: bw x 15

### Re: Training the basics, an exercise in efficiency.

Ok. I've given up all pretence of catching up with my online training log, there will just have to be a big gap. Let's just start again from this week.....

Mon 08.08.16 MEUB

1a. Bench: up to 105kg x 3 (95x5 last week)

1b. Pullaparts: 4 x 20

2. Low inc db bench: 27.5kg x 21, 15 (19,14 last week. Up weight next time)

3a. Inv rows: bw x 12, +10kg x 3 x 10

3b. Cable scarecrows: '12.5' x 12, '15' x 10, '12.5' x 2 x 15

4. Shrugs: 70kg x 15, 120kg x 3 x 15

5. EZ bar preacher curls: +10kg x 15, +15kg x 15, 12, 12

Tuesday 09.08.16 ME LB

1. Deadlift: up to 165kg x 5 (160x5 last week)

2a. RFESS: bw x 12/12, 22.5kg dbs x 3 x 10/10

2b. Pallof press: '45' x 3 x 10/10

3a. Stick assisted ghetto ghr: 4 x 8

3b. DoubleD LPD: 65kg x 4 x 15

4. Ab wheel roll outs: 3 x 10

Mon 08.08.16 MEUB

1a. Bench: up to 105kg x 3 (95x5 last week)

1b. Pullaparts: 4 x 20

2. Low inc db bench: 27.5kg x 21, 15 (19,14 last week. Up weight next time)

3a. Inv rows: bw x 12, +10kg x 3 x 10

3b. Cable scarecrows: '12.5' x 12, '15' x 10, '12.5' x 2 x 15

4. Shrugs: 70kg x 15, 120kg x 3 x 15

5. EZ bar preacher curls: +10kg x 15, +15kg x 15, 12, 12

Tuesday 09.08.16 ME LB

1. Deadlift: up to 165kg x 5 (160x5 last week)

2a. RFESS: bw x 12/12, 22.5kg dbs x 3 x 10/10

2b. Pallof press: '45' x 3 x 10/10

3a. Stick assisted ghetto ghr: 4 x 8

3b. DoubleD LPD: 65kg x 4 x 15

4. Ab wheel roll outs: 3 x 10

### Re: Training the basics, an exercise in efficiency.

Sat 13.08.16 - RE UB

1. Low inc db bench: 15kg x 15, 25kg x 8, 32.5kg x 15,11,10,11

2a. 3pt deadstop db row: 32.5kg x 4 x 12/12

2b. Cable scarecrows: '12.5' x 4 x 15

3. Db lateral raises: 7.5kg x 12, 12.5kg x 10 cheats reps, 10kg x 3 x 12

4. Trapbar shrugs: 85kg x 3 x 20

5. Db hammer curls: 17.5kg x 10, 15kg x 2 x 12

1. Low inc db bench: 15kg x 15, 25kg x 8, 32.5kg x 15,11,10,11

2a. 3pt deadstop db row: 32.5kg x 4 x 12/12

2b. Cable scarecrows: '12.5' x 4 x 15

3. Db lateral raises: 7.5kg x 12, 12.5kg x 10 cheats reps, 10kg x 3 x 12

4. Trapbar shrugs: 85kg x 3 x 20

5. Db hammer curls: 17.5kg x 10, 15kg x 2 x 12

### Re: Training the basics, an exercise in efficiency.

17.08.16 - RE UB (again, as both bbs in use)

1a. Low inc db bench: 15kg x 15, 25kg x 8, 30kg x 4 x 15

1b. Pullaparts: 6 x 20

2a. Inv row: bw x 4 x 15

2b. RDFs: 7.5kg x 4 x 15

3. Db lateral raises: 12.5kg x 3 x 12

1a. Low inc db bench: 15kg x 15, 25kg x 8, 30kg x 4 x 15

1b. Pullaparts: 6 x 20

2a. Inv row: bw x 4 x 15

2b. RDFs: 7.5kg x 4 x 15

3. Db lateral raises: 12.5kg x 3 x 12

### Re: Training the basics, an exercise in efficiency.

Thurs 18.08.16 - ME LB

1. Deads: up to 170kg x 5 (2x bw)

2a. RFESS: bw x 10/10, 25kg dbs x 3 x 10/10

2b. Pallof press: '45' x 4 x 12/12

3a. Stick assisted ghetto ghr: 3 x 8

3b. DoubleD grip LPD: 80kg x 3 x 12

3c. Kneeling ab wheel roll out: 3 x 12

1. Deads: up to 170kg x 5 (2x bw)

2a. RFESS: bw x 10/10, 25kg dbs x 3 x 10/10

2b. Pallof press: '45' x 4 x 12/12

3a. Stick assisted ghetto ghr: 3 x 8

3b. DoubleD grip LPD: 80kg x 3 x 12

3c. Kneeling ab wheel roll out: 3 x 12

### Re: Training the basics, an exercise in efficiency.

Sat 20.08.16 - ME UB

1. Bench: up to 110kg x 4

2. Low inc db bench: 30kg x 17, 13

3a. Inv row: 5 x 15

3b. Cable scarecrows: '12.5' x 15, '15' x 15, 14, 12, 10

4. BB shrugs: 70kg x 12, 120kg x 3 x 12

1. Bench: up to 110kg x 4

2. Low inc db bench: 30kg x 17, 13

3a. Inv row: 5 x 15

3b. Cable scarecrows: '12.5' x 15, '15' x 15, 14, 12, 10

4. BB shrugs: 70kg x 12, 120kg x 3 x 12

### Re: Training the basics, an exercise in efficiency.

Sun 21.08.16 - DE LB (sort of)

1a. Front squat: up to 115kg x 2, back off at 90kg x 6

1b. WG LPD: 72.5kg x 8 x 12

2a. Front foot elevated Bulgarians: bw x 4 x 12/12

2b. Toes to bar (neutral handles): bw x 7, 5, 5, partly

3. Kb swings: 20kg x 10L/10R, 20kg + band x 3 x 15

1a. Front squat: up to 115kg x 2, back off at 90kg x 6

1b. WG LPD: 72.5kg x 8 x 12

2a. Front foot elevated Bulgarians: bw x 4 x 12/12

2b. Toes to bar (neutral handles): bw x 7, 5, 5, partly

3. Kb swings: 20kg x 10L/10R, 20kg + band x 3 x 15