Rich Williams
Forum Replies Created
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BB Mid Incline Bench Press – 1
60kgx13
DB Low Incline Unilateral Bench Press – 1
30kgx10es
BB Rear Delt Row – 2
52.5kgx10 / 47.5kgx15
+2.5kg / +2.5kg
BB Landmine Row – 2
20kgx15 / 25kgx12
BB Single Arm Meadows Row – 2
32.5kgx10 / 25kgx15
+2.5kg /
BB T Bar Row – 1
40kgx20
+5kg
DB Shrug – Rest Pause ser
36kgx20/15/12 20 sec rest
DB Side Laterals
12kgx12 -
S – Lower B1
Banded SL Curl – 2
RYX30 / RYGx25 3 sec pauses
BB Side Squat – 2
32.5kgx12 / 37.5kgx10
+2.5kg / +2.5kg
Banded SL Extensions – 2
RYGx35 / RYGBBx20 3 sex pauses
DB Bulgarian Split Squat – 2
12kgx15 / 16kgx12
BB Front Squat – 2
40kgx20 / 50kgx15
BB Hip Thrust – 2
67.5kgx20 / 80kgx15
+2.5kg / +10kg
Banded SL Curl – 1
RYGBBx15
+5 reps
Weighted Stairs Calf Raise – Cluster
20kgx20/20/20
+3 reps
DB Preacher Bench Curls – 2
16kg – 2×8
+2 reps
DB Wrist/Reverse Curls – 2
16kgx19 / 8kgx20
+1 rep / +2 reps -
Do you think you will still follow a BBing split when you do start jiu jitsu or more a strength and conditioning style? I’ve done BJJ for years (obvs not at the moment) and find the recovery when doing a full BB split quite tough so will be watching with keen interest how you find adapt weights to compliment it. Jumping a bit far ahead I know, sorry lol.
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Sounds like the right decision for you and think it will have a positive impact on other peoples choices too. Look forward to following as always
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S – Upper B2
BB Low Incline Bench Press – 3
75kgx4 (Dead Stop) / 65kgx8 / 60kgx10
Banded Lat Row – 2
RYGBB x 16, 17
DB High Incline Bench Press – L / BO
30kgx5 / 26kgx9
DB Rear Delt Row- L / BO
18kgx12 / 16kgx15
Weighted Dips – L / BO
22.5kgx8 / 13.25kgx11
T Bar Row – 1
35kgx20
+5kg
DB Banded Side Laterals – 1
8kgx20
+2 reps
DB Shrug – Cluster
36kgx12/12/12/12 20s rest
Weighted Neck Curl – Cluster
3.75kg – 30/30/30/30 -
T – Lower A2
Banded SL Curl – 2
RYx25 / RYGx20
Banded SL Adductor 2
RYGBB – 2×20
BB RDL – L/ BO
125kgx7 / 110kgx12
Banded Leg Extensions – 2
RYGx35 (3 sec pause) /
RYGBx25 (5 sec pause)
Banded Fire Hydrants – 2
Medium Bandx25 / Heavy Bandx20
BW Stairs Calf Raise – Cluster
27/27/27
+6 reps
KB Split Squat
6kgx25 -
Thanks Gents
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W – Arms / Neck
EZ Bar Curl – 1
40kgx12
+1 rep
EZ Bar Skull Crushers / CGBP – 1
40kgx6/15
+1 rep / 3 reps
EZ Bar Reverse Partials – 2
22.5kgx20(Top) / 25 (Bottom)
DB Incline Curls – 1
12kgx13
+1 rep
DB French Press – 1
24kgx18
+2kg -2 reps
Banded Extensions – 1
Red Yellow Green Bands x 18
+3 reps
Weighted Neck Curl – Cluster
2.5kgx100 -
T – Upper A2
DB Low Incline Bench Press – L / BO
36kgx7 / 30kgx10 – 1 second pauses
DB Seated Overhead Press – L / BO
30kgx4 / 24kgx13
BB Rear Delt Row – L / BO
50kgx10 / 45kgx15
BB Shrug – L/BO
112.5kgx9 / 102.5kgx
+2.5kg +2 reps /
BB Single Arm Meadows Row – 1
30kgx10
BB T Bar Row – 1
30kgx20
DB Mid Incline Fly – 1
20kgx12
DB Side Laterals – 1
10kgx20 -
If it’s just one rep off personally I would try to build it up to 5 next week then 6 or however many to failure the next rotation until you are at the top of the desired rep range then add 1.25/2.5kg to the load.
Goes without saying to evaluate your hydration levels, sleep, stress, nutrition, rest etc to ensure they are optimal to put you in the best position to make progress.
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Found these really difficult to hit properly since the gyms have been closed.
Personally have been doing single leg banded adductors with the band fixed to an open cuff across my thigh and driving it towards the other sat on a bench. Not ideal but doing high reps and pauses bits them a bit at least. Barbell side squats
and Kettlebell or DB Goblets are ok too -
S – Lower B1
Banded SL Curl – 1
RYGx20 3 sec pause
BB Side Squat – 2
30kgx12 / 35kgx10
+2 reps
BB Heels Elevated Squat – L/BO
100kgx7 / 90kgx12
+1 rep / +1 rep
BB Hip Thrust – 2
65kgx20 / 70kgx15
Banded SL Hamstring Curl – 1
RYGBx10
Weighted Stairs Calf Raise – Cluster
20kgx19/19/19
+3 reps
DB Bench Preacher Curl – 2 High
14kgx14, 14
DB Wrist/Reverse Curl – 2 High
14kgx20 / 6kgx25 -
S – Upper B1
BB Floor Press – L / BO
90kgx5 / 75kgx13
-1 rep / 2.5kg -1 rep
Banded Lat Pull – 3
RYGx20 / RYGBx20 / RYGBBx15
DB Single Arm Overhead Press – 2
28kgx7 / 24kgx14
1 rep / 2kg es
DB Helms Row – 2
36kgx11 / 34kgx11
2 reps / 2 reps
Weighted Dips – L / BO
21.25kgx9 / 12.5kgx12
1.25kg / 1.25kg
BB Rear Delt Row – 1
40kgx15
Plate Shrug – Cluster
20kg – 15/15/15/15 20s rest
4 reps
DB Banded Side Laterals – 1
8kgx18
1 rep
Weighted Neck Curl – Cluster
1.25kg – 50/50/50/50 20 sec rest
1.25kg -
Something else to throw in would be Farmers Walk and Max holds for time. The Alpha Density YouTube channel is decent for trap/neck specialised training to supplement everything mentioned above
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I count them as it’s just easier from an app tracking perspective but ensure that 30-40g comes from direct sources in each meal to ensure MPS stimulation is covered