Ink's Journey to 1500 5/3/1 Log

[ink81]

Arms

Standing Bicep Curls (kg each)

12.5 x 10
15 x 10
17.5 x 10
22.5 x 8

Tricep Push down (kg)

30 x 10
40 x 10
50 x 10
50 x 10

Single Arm Preacher Curls (kg)

15 x 10
17.5 x 10
20 x 10
25 x 10

Seated Machine Dips (kg)

120 x 20
150 x 20
150 x 18

Arms felt swollen after that quick session, off to the gym for Dynamic Bench tonight

[ink81]

Shoulders + Dynamic Bench

Seated DB Shoulder Press (kg each)

20 x 10
30 x 10
40 x 10
45 x 10

Cable Side Raises (kg)

7.5 x 10
10 x 10
12.5 x 10
15 x 10

Rear Delt Machine (kg)

30 x 10
40 x 10
50 x 10
50 x 10

BB Shrubs (kg)

60 x 10
100 x 10
140 x 10
180 x 10

Dynamic Bench (kg)

60 x 10
80 x 10
100 x 6

5 sets of speed triples at 110

[ink81]

Week 5 Spoto Bench Program

Well, i've never felt like this before. Finished nightshift this morning at 7am, 2 hour drive home, few hours sleep then off to the gym for a heavy bench session. Still not feeling 100%, got a slight incling that my blood pressure might be a bit high. If it's not better tomorrow will be visiting the doc. Happy with the session though, hit my triples. Onto 175 next week.

Bench (kg)

60 x 10
100 x 6
140 x 4
160 x 3

4 sets of 172.5kg x 3

Honestly didn't expect to hit these today with how i'm feeling, so hopefully I'm 100% next week and hit the 175's easy. On another note my brother hit his first 3 plates a side since his shoulder recon, actually hit 1 at 145.

Incline DB Press (kg each)

20 x 10
42.5 x 10
50 x 10
55 x 10

So fatigued after these, head felt like it was going to pop.

DB Flys (kg each)

15 x 10
20 x 10
22.5 x 10
27.5 x 10

Seated Chest Press (kg)

40 x 10
80 x 10
120 x 10
120 x 10

Chest is exploded, head exploded, big chicken dinner comin up!

[Schultzy85]

Good session mate, you'll kill 175 when you're back to 100%. Good job on getting in the gym under the weather too.

[ink81]

Good session mate, you'll kill 175 when you're back to 100%. Good job on getting in the gym under the weather too.

Cheers mate, i'm confident with the 175 next week. Felt like I could have easily hit 172.5 x 5 if i wasn't doing sets of triples.

Back

Recovering well, although I felt a small tweak in one of the T-Bar Row sets but it ended up being nothing.

Lat/Row Pulldowns (kg)

40 x 10
60 x 10
80 x 10
110 x 10

T-Bar Rows (kg)

20 x 10
40 x 10
60 x 10
80 x 10
100 x 10

Hyper Extensions

3 sets of 10

Seated Cable Row (kg)

40 x 10
80 x 10
100 x 10
110 x 10
120 x 8

Did some other BB type exercises that were variations that I left out of the log. Back is smoked, got wings atm lol.

[ink81]

Shoulders

Wen't to the doc's this arvo and found out I must have had a sinus/middle ear virus last week and I have slight Vertigo, hence the dizziness, loss of balance etc. Shouldn't last more than 2 weeks she said, got some stuff to block the receptors for now.

First time OH Pressing since the back injury, felt ok, although after I attempted 110kg felt like someone had broken my ribs on either side lol.

Seated Machine Shoulder Press (kg)

40 x 10
80 x 10
120 x 10
160 x 10
200 x 7

Seventh rep I actually thought I was going to pass out but just kept pushing and got it up, was pretty happy with that.

Standing OH Press (kg)

Bar x 10
40 x 10
60 x 5
70 x 5
80 x 3
90 x 1
100 x 1
110 x 0 (fail)

Seated Side Raises (kg each)

10 x 10
15 x 10
20 x 10
25 x 5 (too heavy)
20 x 10

Front Raises (kg each)

10 x 10
15 x 10
20 x 10

Seated Smith Military Press (kg)

Bar x 10
60 x 10
80 x 10
100 x 10
120 x 6

Video of Session

[ink81]

Dynamic Bench

60 x 20
60 + medium bands x 20
80 + medium bands x 15
100 + medium bands x 10
100 + heavy bands x 10
120 + heavy bands x 6
140 + heavy bands x 3

Seated Calf Raises (kg)

3 sets of 30 (15 toes straight, 15 toes out) x 40kg

[ink81]

Arms

Standing DB Curls (kg)

10 x 10
15 x 10
20 x 10
22.5 x 10

Tricep Pushdowns (kg)

20 x 10
40 x 10
50 x 10
50 x 10

Straight Bar Curls (kg)

20 x 10
30 x 10
40 x 10
40 x 10

Dips (kg)

bw x 10
bw + 10kg x 10
bw + 20kg x 10
bw + 20kg x 10

Really hot at work this week, finding it hard to train as intensively when I'm off work.

[ink81]

Chest

Been wrecked all week, long hot days at work, wasn't expecting anything big tonight but pushed em out without much fuss.

Bench (kg)

60 x 10
100 x 10
140 x 6
160 x 4

4 sets of 175 x 3

First set of 3 went up good, probably had 5 or 6 in me for that first set.

Seated Flys (kg)

20 x 10
40 x 10
60 x 10

Incline DB Press (kg)

20 x 10
40 x 10
50 x 10
60 x 6

Seated Chest Press (kg)

40 x 10
60 x 10
80 x 10
100 x 10

Whirlwind session, only had 40 mins after gym closed to get through it, feel drained now, happy with the Bench though, bring on 180 triples

[ink81]

Back

Been in the wars lately. Have a tooth infection atm, to add to the already increasing pressure in my skull!

Seated Rows (kg)

40 x 10
80 x 10
120 x 10
160 x 10

Back Hyper Extensions

bw x 10
bw x 10
bw + 10kg x 10
bw + 10kg x 10

Weighted Crunches (kg)

30 x 10
40 x 10
50 x 10
60 x 10

Decline Rows (kg)

40 x 10
80 x 10
120 x 10
160 x 6 (Felt like my head was ready to explode)

Lat Pulldowns (kg)

40 x 10
60 x 10
80 x 10
110 x 10 (Max)

[ink81]

Dynamic Chest + Arms

Got tooth pulled yesterday, seems that most of my head problems are gone with it.

Bench + Bands (kg)

60 x 15
60 + medium bands x 10
80 + medium bands x 10
100 + medium bands x 10
120 + heavy bands x 10
120 + heavy bands x 10
120 + heavy bands x 10

Triceps were smashed.

Single DB Preacher Curls (kg)

12.5 x 10
17.5 x 10
22.5 x 10
27.5 x 6

Tricep Pushdowns

30 x 10
40 x 10
50 x 10
50 x 10

Cable Bicep Curls (kg)

20 x 10
30 x 10
35 x 10
35 x 10

Seated Calf Raises (kg)

3 sets of 15 toes straight, 15 toes out at 40kg

[ink81]

Shoulders

Seated DB Shoulder Press (kg each)

20 x 10
30 x 10
40 x 10
47.5 x 10 (would have went 50's but they're bent from being dropped)

DB Front Raises (kg each)

10 x 10
15 x 10
20 x 10
22.5 x 10

BB Shrugs (kg)

60 x 10
140 x 10
180 x 10
220 x 8

Cable Side Pulls (kg)

14 x 10
18 x 10
18 x 10
23 x 10

[ink81]

Legs

Squats (kg)

Thought I was feeling OK till I hit 180 then too much pressure on my lower back even with the belt on.

60 x 10
100 x 10
140 x 8
180 x 2

Leg Press (kg)

160 x 10
300 x 10
400 x 10
440 x 10

Seated Hamstring Curls (kg)

15 x 10
25 x 10
35 x 10
45 x 10

Bit ****ty with the way my back feels with the heavy squats. Guess I've just gotta work my way back into it slowly and hope for the best.

[Schultzy85]

Nice squatting with a sore back mate. Hope it's starting to come good.

When is 180x3 bench?

[ink81]

Nice squatting with a sore back mate. Hope it's starting to come good.

When is 180x3 bench?

Monday is 5 sets of 177.5 x 3, pretty confident i'll hit at least the first 3 sets. Then Monday week is sets at 180, then week after is 1RM time!

[ink81]

Chest

Got called out to work tomorrow so skipped rest day and chucked in the Chest session today. Definitely effected me by not having a break but **** happens, still had a pretty good session none the less.

PB's for everyone today, brother hit triple at 140 and single at 150, dylan hit 4 plates a side at 180, and I hit my first triple at 180. Was supposed to do triples at 177.5 but after Dylan hit 4 plates couldn't be bothered switching weights.

Bench (kg)

60 x 10
100 x 8
140 x 5
160 x 2
170 x 1

180 x 3 smoked it
180 x 3 smoked again
180 x 3 (got 3rd to 3/4 way up and needed a tap up for lockout)
180 x 2 (got the 3rd 1/2 way up then assistance needed)
180 x 2 smoked it, was now way I was gunna go for 3 though

Very fatiguing. Head felt like I was in lala land after the 2nd triple. Happy with that though.

Lying Cable Flys (kg each side)

7.5 x 10
10 x 10
12.5 x 10
15 x 10

Seated (slight incline) Press (kg)

40 x 10
80 x 10
120 x 10
160 x 10

DB Incline Press (kg each)

25 x 10
40 x 10
47.5 x 10
55 x 10

42.5 x 16 (fatigue)

Time to kick back, relax and watch some vids with the kids.

[Schultzy85]

Very nice session mate!

[ink81]

Video of my second set at 180kg x 3 and Dylans 185kg x 1. He was having elbow problems today and from the platform looked like he was heading down so went to tap him up and he pushed the rest.

[ink81]

Well, after doing some technique training with Scotty from PTC Brisbane last week I thought it was time to hit up my 1RM. Just as I was about to leave for the gym this morning had intense stomach pains. Dunno if it was just nerves or excitement but really put me off until I got to the gym and had my PWO which straightened me up pretty quick .

Bench (kgs)

Bar x 20
60 x 10
100 x 5
140 x 5
160 x 1 (paused)
180 x 1 (paused)
190 x 1 - (PR) Felt just like my 180, decided to give 200 a crack
200 x 1 - Failed, just shy of lockout, wont be long
195 x 1

Went back to 195 x 1 and smoked it. Should have had 200 but there's always next time!

Incline DB Bench (kg each)

20 x 10
40 x 10
45 x 10

Standing Cable Flys (kg each side)

14 x 10
19 x 10
23 x 10
28 x 10

Really think if I was on my game today would have got that 200. Pretty wrecked from a big weekend in Brisbane for Soundwave. 200's mine in another 6 weeks.

[ink81]

Woke up this morning still getting over a big weekend. Kids screaming all the way to school, by the time I got to the gym had a really "F it all" attitude. And after watching some guys deadlifting heavy yesterday decided it was time to jump back into it. Got some good pointers from Scott on the weekend and put them to good use today.

Back

Deadlifts (kg)

60 x 12
100 x 6
140 x 5
180 x 1 Felt really easy and no pain at all

140 x 5 with heavy band

Seated Hammer Rows (kg)

40 x 10
80 x 10
120 x 10
160 x 10

Hyper Extensions

bw x 10
bw x 10
10 x 6 - dropped plate - another 4

Lat Pulldowns (kg)

60 x 10
80 x 10
100 x 10
110 x 10

Back feels really good, hopefully few pointers I got over the weekend will keep me from damaging this biscuit back again.

[ink81]

Been slack this last week. Had some bad family news. Quick trip to Townsville today to say gday to my Pop at the Hospital up there. Got back around 7:30 and straight to the gym.

Close Grip BP (kg)

Bar x 20
60 x 10
100 x 10
140 x 10
140 x 10
140 x 10

Tri's felt like they were about to pop.

Seated Preacher Curls (kg each)

12.5 x 10
17.5 x 10
22.5 x 10
25 x 10

Tricep Pushdowns (kg)

30 x 10
50 x 10
50 x 10
50 x 10

Standing Hammer Curls (kg each)

12.5 x 10
15 x 10
17.5 x 10
20 x 10

[ink81]

Shoulders

Front Raises (kg each)

10 x 10
15 x 10
20 x 10
20 x 10

Side Raises (kg each)

10 x 10
12.5 x 10
15 x 10
17.5 x 10

Seated Machine Shoulder Press (kg)

40 x 10
80 x 10
120 x 10
160 x 10

BB Shrugs (kg)

60 x 15
100 x 10
140 x 10
180 x 10

[ink81]

Round 2 of the Eric Spoto 6 Week Bench Program

Bench (kg)

Bar x 20
60 x 10
100 x 6
140 x 5
160 x 3

180 x 3
180 x 3 Right Elbow felt clicky first rep, though I might have done something to it
180 x 3

Last set of triples at 180 2 weeks ago I only completed 2 sets so happy to get 3 out this week.

Seated Machine Press (kg)

80 x 10
120 x 10
160 x 12

Slight Incline DB Press (kg each)

20 x 10
40 x 10
55 x 10

Standing Cable Flys (kg each)

10 x 10
15 x 10
25 x 10

First set of Floor Press's I've ever done so just did 2 quick sets to test them out.

Floor Press (kg)

60 x 10
100 x 10

Triceps were pretty shot after these.

All in all happy with the triples. 182.5 for 3 next week is gunna be killer.

[ink81]

Felt pretty good in the gym today till I figured out i'd left my pwo at home lol. Trained by myself today after my gym partner (bro) slept in! Just plugged the earbuds in, cranked the volume and hit it hard.

Still bit weary with my back but was pretty pleased with the deadlifts today.

Deadlifts (kg)

Bar x 10
60 x 10
100 x 6
140 x 6

180 x 3
180 x 3
180 x 3

Lat Pulldowns (kg)

40 x 10
60 x 10
80 x 10
100 x 10

Hypers

4 x sets of 10 (bw)

Seated Upright Hammer Rows (kg)

80 x 10
120 x 10
160 x 10

Seated Machine CG Rows (kg)

40 x 10
60 x 10
80 x 10
100 x 10

Back held up good, although my shins are smashed up from Deads, gunna have to buy some socks I think.

[ink81]

Arms

Tricep Pushdowns (kg)

30 x 10
40 x 10
50 x 10
50 x 10

Straight Bar Cable Bicep Curls (kg)

20 x 10
25 x 10
30 x 10
30 x 10

Incline Cable Tricep Pushdowns (kg)

30 x 10
40 x 10
50 x 10
50 x 10

DB Hammer Curls (kg each)

15 x 10
17.5 x 10
20 x 10
20 x 10

Weighted Machine Crunch's (kg)

20 x 20
30 x 10
40 x 10
40 x 10

[ink81]

Dynamic Bench (kg)

Had a head wetting for my mates new baby boy last night. Haven't drank in a few months so was a bit behind the pace this morning but still smashed a good session out regardless.

Bar x 20
60 x 10
60 x 10 + medium bands
80 x 10 + medium bands
100 x 10 + medium bands
110 x 10 + medium bands
120 x 10 + medium bands
140 x 5 + medium bands

DB Front Raises (kg each)

10 x 10
15 x 10
17.5 x 10
20 x 10

Seated Military Press (kg)

Bar x 20
60 x 10
80 x 10
100 x 10

[ink81]

Squats (kg)

Bar x 10
60 x 10
100 x 8
140 x 5
160 x 3
180 x 4 Best I've done in a long, long time

Last time I tried 180 I ground 1 out and knew instantly my back couldn't handle it, today I had no back worries at all. Was pretty happy with that, hopefully back on the road to adding to squat/deadlift totals now.

Leg Curls (kg)

20 x 12
30 x 10
50 x 10
50 x 10

Leg Extension (kg)

40 x 10
60 x 10
80 x 10
100 x 10

Shrugs (kg)

60 x 10
100 x 10
140 x 10
180 x 10

[BenchPolkov]

Hey boss, El Freako from Ausbb here.

Just stalking you...

[ink81]

Hey boss, El Freako from Ausbb here.

Just stalking you...

Hey mate, good to see you on the BB forums. I get some great info/news on the Powerlifting section. How's the benching going?

Felt like I didn't get enough core work in this week so snuck in a quick session yesterday.

Worked on hip flexors for a few minutes, then 10 mins of skipping to warmup. I've been working on hip flexors at least 3 x a week. My flexibility is terrible although I don't have any troubles squatting to full depth where my wifes flexibility is insane yet she has trouble, prob something to do with her technique. Been working on shoulder flexibility also now that I'm squatting again. Always had trouble getting underneath the bar for low bar squat with my flexibility.

Weighted Crunch's (kg)

30 x 20
45 x 10
55 x 10
60 x 10

Hyper's (kg)

bw x 10
bw x 10
5 x 10
5 x 10

Calf Raises (kg)

40 x 20
40 x 20
40 x 20

Hanging Leg Raises (kg)

3 sets of 10

[ink81]

Felt good stepping into the gym tonight, knew I had a tough road ahead of me. I got all of last weeks triples but really felt that I had max'd my current potential that week so this was going to be FUN!

Bench Press (kg)

Bar x heaps
60 x 10
100 x 8
140 x 5
160 x 3

Work Sets!

182.5 x 3 Smoked!
182.5 x 3 Tap up with the 3rd rep
182.5 x 2 Wasn't even going to try for a 3rd

So this was the first week I didn't hit my 2nd triple. Still felt good though, not complaining. Contemplating going back to 180 next week, guess i'll just see how my body feels at the time.

Incline DB Press (kg each)

20 x 10
42.5 x 10
47.5 x 10
55 x 10

Reason for the weird increments are most of the DB's are bent from people who don't give a **** and throw there weights when there done.

Standing Cable Flys (kg each)

19 x 10
24 x 10
32 x 10
32 x 10

Seated Bench Press (kg)

40 x 10
80 x 10
120 x 10

Decline Bench Press (kg)

60 x 10
100 x 10
140 x 10

Thought i'd better beat my chest up after missing those 182.5's lol, j/k.