Stoaty Stylee - Operation: Big Unit

[Linnéa76]

Congrats on the press PB, well done!

[thestoatyone]

Block pull

5 x 70kg
5 x 110kg
5 x 150kg
5 x 180kg
5 x 190kg

Just below knees. Back bit wonky going into this, so went easy.

deadlift

3 x 10 x 115kg

On the fat bar again,, good grip work

Press

5 x 50kg
5 x 60kg
5 x 70kg PB!

Nice, again, smooth.

some dumbell press, lat/bent over raise circuit thing. Bit disco TBH.

[thestoatyone]

Low Box Squat

Box about 1 inch below parallel.
5 x 70kg
5 x 110kg
3 x 140kg
3 x 160kg

Maybe more in there, but a bit sore still so taking it steady.

Squat

3 x 10 x 105kg

Bench

5 x 50kg + chains
5 x 70kg + chains
3 x 80kg + chains
3 x 90kg + chains
3 x 95kg + chains

Smooth.

3 x 10 x 75kg

Supersetted with

One Arm Row

3 x 10 x 40kg

Some curlz

[thestoatyone]

Block pull

5 x 70kg
5 x 110kg
3 x 150kg
3 x 180kg
3 x 200kg

Just below knees. Not bad, but I've pulled 200 from the floor for a triple before, so unremarkable.

deadlift

3 x 10 x 115kg

On the fat bar again.

Press

5 x 50kg
5 x 60kg
3 x 70kg
1 x 75kg

Aiming for 3, but sore hand and general lethargy killed that before it even started...

3 x 10 x 52.5kg

supersetted with:

Fat bar rows

3 x 10 x 65kg

Some curlz and lat raises to finish.

[thestoatyone]

Low Box Squat

Box about 1 inch below parallel.
5 x 70kg
5 x 110kg
3 x 130kg
1 x 150kg
1 x 170kg

That'll do. Circa max and so on etc etc.

Squat

3 x 10 x 105kg

Bench

5 x 40kg + chains
5 x 50kg + chains
5 x 60kg + chains
3 x 70kg + chains
1 x 100kg + chains Smooth.
F x 105kg + chains Went up, but arse off the bench = 3 red lights.

105 plus chains will fall soon, felt good but dodgy wrist made me not attack it enough so ground it out meaning my hips came up.

3 x 10 x 75kg

Supersetted with

One Arm Row

3 x 10 x 40kg

Some curlz

[thestoatyone]

Block pull

5 x 70kg
5 x 110kg
3 x 150kg
1 x 180kg
1 x 200kg
1 x 215kg

So yeah, whatever.

deadlift

3 x 10 x 110kg

110 'cos I forgot what weight to use...

Press

5 x 50kg
5 x 60kg
1 x 70kg
1 x 75kg
Went up easy so:
1 x 80kg

that'll do. Easier than last time too.

3 x 10 x 55kg

supersetted with:

Fat bar rows

3 x 10 x 65kg

Some curlz and lat raises to finish.

[Lordmuppet]

I'm curious what exactly is your wrist issue? I've had wrist problems myself (in the past now *fingers crossed*). Wrist wraps have been very helpful for me.

[thestoatyone]

Erm, got some grippers for xmas. Got giddy. Damaged hand.

This makes anything that pulls my wrist back hard, although it doesn't seem to affect my grip. Odd.

[thestoatyone]

Squat

5 x 70kg
5 x 110kg
5 x 130kg
5 x 150kg

Ugh! Hungover, this is going to hurt...

3 x 10 x 110kg

Bench

5 x 70kg
5 x 90kg
5 x 100kg
5 x 105kg

3 x 10 x 80kg

supersetted with

One arm rows
3 x 10 x 40kg

Some curlz

[knackers]

Ugh! Hungover, this is going to hurt...

Not a bad session then considering....

[thestoatyone]

Wow, been moving house, crashed me car and got man-flu. Pretty gash/stressful fortnight. Been training in fits and starts, will begin in earnest over the next week or two...

[baldy]

Wow, been moving house, crashed me car and got man-flu. Pretty gash/stressful fortnight. Been training in fits and starts, will begin in earnest over the next week or two...

Very sub optimal life events, bound to effect training a little. Get back as soon as you can and stronger!

[xJimx]

Sorry to hear about all that mate, sure you'll back on your game soon enough.

[thestoatyone]

Cheers guys, am pretty much back in it now, just need to remember to log it.

Yestarday (3rd workout of this new plan)

Front Squat

up to 3 x 5 x 85kg

Deadlift

1 x 5 x 162.5kg

Press

3 x 5 x 52.5kg

with some curls super-set in there

3 mini kettlebell circuits

[thestoatyone]

Plan is to build all lifts up at 2.5kg a session, and slowly increase the KB work for max fat burn.

Front squats are there to provide some variety to regular squats, and generally increase the awesome.