BanZeh return to training journal

[BanZeh]

Upper day today

Benchpress

65Kg x6
70Kg x6
75Kg x6 (Last 2 reps were slightly assisted by spotter)

BOR

65Kg x6
75Kg x6
80Kg x6 (Last rep was a bit dodgy)

Incline db press

20Kg x10
22Kg x10

Lat pulldown

55Kg x10
Widegrip pullup x6
Chinup x6

Seated arnold press

12Kg x10
16Kg x10

Cable Curl

45Kg x10
50Kg x10
BB Preacher curl 25Kg x6

Not a bad session but did feel pretty knackered at the end.

[Skip]

Good work - a 5kg increase on your last bench, and an extra set at increased resistance: No wonder those last 2 reps were difficult!

Are you looking to gain strength first?

[BanZeh]

Yeah Im looking to gain strength for rugby. Normally during the 'off season' Id have liked to do a proper strength routine which is what I did last year, however it's proberbly a bit much straight after returning to training so might try and do a couple of weeks of it at the start of September.

[Skip]

I find if you want to work on strength gains, start your first set light and concentrate on power (up and down, as explosive as possible) then on your second set go heavy, and third set wind down a bit and drop the weight to something between your heavy set and your light set and try for explosive power again. If you leave your heaviest set till last, you're lacking the energy to complete that set - whereas if you do it on second set you are warmed up because of the explosive set, and still have enough in the tank to go heavy and get the biggest strength gains.

Best to do some conditioning first though like you said, if only to get back into the swing of it.

When does your season start?

[BanZeh]

Lower body day

Deadlifts

Warmup 60Kg x5
100Kgx5
110Kg x5
120Kgx5
130Kgx5 - Form was not very good for last 2 reps
100Kgx5

Leg curl and leg extention - Tried these for a change and didnt really like them so will prob go back to SLDL next time

Machine calf raises

100Kg x10
130Kgx 10
130Kg x10

Leg press

130Kg x10
150Kg x10
160Kg x10


Ok session was happy with hitting 130Kg deadlift although felt exhausted afterward which effected the rest of the session a bit.

[BanZeh]

Upper day

Incline DB press

24Kg x6
26Kg x6
26Kg x4

Wide Grip pullups

bw x6
5Kg x6
5Kg x6

Benchpress

60Kg x10
60Kg x10

Cable rows

60Kg x10
75Kg x6

Shoulder Press

16Kg x10
16Kg x8

Dips

bw x10
+5Kg x10
Tricep pulldown 35Kg x10

Cable curls

45Kg x10
50Kg x10


Felt exhausted today, 2 days rest before next workout as this is the end of my workout week, so hopefully week 2 should be more productive. Pretty happy with the first complete cycle of the workout but have a lot of work to do to progress to where I want to be.

[BanZeh]

Upper day

Benchpress

70Kg x6
75Kg x8 (a little unsure about this as felt easy but the gym spotter claimed he was just 'stabilising' it not helping lifting at all)
70Kg x6

BOR

70Kg x6
80Kg x6
80Kg x6

Inlcine DB Press

22Kg x10
24Kg x10

Lat pulldown

55Kg x10
65Kg x9

Seated DB shoulder press

16Kg x10
16Kg x9

Cable curls

50Kg x10
45Kg x10

Dips

bw x10
bw x10

BB Preacher curl

30Kg x6


Was a good session generally, upper body strength is largely back on track even if lower body is still catching up. Am thinking the routine has a little too much volume but am only doing this for about another 4-5 weeks and then will be dropping down to a 3 day split.

[BanZeh]

Lower Day

Squat

Warmup

bw x10
60Kg x6
100Kg x3

Working

110Kg x6
130Kg x6 (depth of last 2 wasnt brilliant)
120Kg x6
100Kg x8

SLDL

50Kg x10
70Kg x10

Pinches

10Kg per hand 30secs x2

Calf raises on Leg press

120Kg x10
140Kg x10

Leg press

160Kg x10
190Kg x10

Not a bad session lower body strength is coming alon well, although im not helping myself with not eating enough at the moment.

[cheef]

nice squats thwere man

[griff]

good squats there buddy, your doing a very similar routine to me and i'm loving it the incline db before the bench is a propa killer i find, hope it all goes well.

i think it would help if you stuck to the routine you set upon doing as then you would know what weight you did last session and could try and get more reps and eventualy up the weight, this is the tried and tested method. then try changing exercises in a month or two.

my 2p anyway