Jan 7, 2017
💪 Gymspiration of the Day
Nick Cheadle
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💪 Gymspiration of the Day
Nick Cheadle
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Workout 8/6/14
Squats: 2x8@20kg, 5@50kg, 3@65kg, 3@80kg, 5x5@90kg
Bench Press: 2x8@20kg, 5@30kg, [email protected], 2@45kg, 5@55kg, [email protected]
Pendlay Rows: 8@40kg, 5@45kg, [email protected]
Really happy that I managed to complete the squats. Might start squatting with my belt on. Also accidentally put the wrong weight on for my first set of 52.5 kg bench press hence that odd set of 55 kg.
Workout 3/6/14
Squats: 2x8@20kg, 5@50'kg, 3@65kg, 2@75kg, 5x5@85kg
Bench Press: 2x8@20kg 5@30kg, 3@40kg, 2@45kg, 5x5@50kg
Pendlay Rows: 2x8@30kg, 5@35kg, 3@40kg, 2@45kg, 5x5@50kg
So the gym I was training at today didn't have 1.25kg plates, so I wasn't able to follow my programming and bench and row 47.5kg as planned. Instead I had to make a 5kg jump. Luckily I'm still so far below my 5RM on these lifts that it was doable and I don't think it's going to have fucked my progress at all.
Workout 23/5/14
Squats: 2x8@20kg, 5@40kg, 3@60kg, 2@70kg, 5x5@80kg
Bench Press: 2x8@20kg, [email protected], 5@35kg, 5x5@45kg
Pendlay Rows: 2x8@30kg, 5@35kg, 5@40kg, 5x5@45kg
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Workout 18/5/14
Squat: 2x8@20kg, 5@35kg, [email protected], [email protected], 5x5@75kg
Bench Press: 2x8@20kg, 5@25kg, 3@30kg, 2@35kg, [email protected]
Pendlay Row: 2x8@30kg, 5@35kg, [email protected]
Really good workout. Also I got to teach gina145 how to press with a barbell, which was really good fun (I've been trying to persuade her to switch to it from dumbbells for weeks as her progress with dumbbells was being held back by not being able to get them into position to start the lift). We started with a 10kg barbell (she was using a 10kg dumbbell in each hand previously) then the 15kg bar before we got going with the 20kg olympic bar. Really proud of her for making it!
Workout 13/5/14
Starting to get close to my old training weights now on my work sets. Also 5x5 is hard work, doing that many sets at even nominally light weights but my goodness, it really helps you iron out problems in your form.
Squats: 2x8@20kg, [email protected], 3@45kg, [email protected], 5x5@70kg
Bench Press: 2x8@20kg, 5@25kg, 3@30kg, 2@35kg, 5x5@40kg
Pendlay Rows: 2x8@30kg, 5@35kg, 5x5@40kg
Tricep Dips: 0. I haven't been sleeping well and my arms/shoulders were destroyed from Sunday and today's workouts. I tried to do one and once I got myself all set up on the parallel bars and took the weight off my feet it took all that remained of my strength to stop myself from just collapsing and to lower myself instead. So I managed 0 dips.
Also today was the first time I ever got asked to spot by a rando. A guy doing dumbbell presses wanted some security on his final set.