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12/19 - weights in kg
FS: 150x6, 160x1, 170x1, 180x0
FS to 20pins: 220x2,2
OHP: 80x5,5,5
PU: (bw)x10,10,8
12/26
Bench: 130x5, 100x12
Beltless SSB: 175x5, 150x5
Beltless Snatch-grip RDL: 180x5,5,5
Machine Flyes: 230x8,8,5
01/01
HBBS: 180x1, 190x1, 200x5
Pause HBBS: 140x10
OHP: 85x3,5, 87.5x5
Pull ups: 20x5,5,4
01/07
FS: 140x1, 150x1, 155x5,5
FS to 21 pins: 220x5,6
DB bench: 40x5, 45x8,6,6
Pull downs: 84.5x5,5,8
01/13
Beltless SSB: 150x1, 170x1, 190x5
Bench: 132.5x4,3 -- tweaked shoulder so no back-off
Snatch-grip RDL: 190x5,5,5
Machine flyes -- felt shoulder
Triceps push downs: 20x10, 30x1, 40x5, 35x9
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All weights in KG still
01/19
HBBS: 200x6
Long pause HBBS: 140x5
OHP: 87.5 for 3x5
Pull ups: 20x5,8, 40x5
01/28
Front Squat: 160x2,5,5
FS to 21 pins: 220x5, 230x5 ,240x5
Bench: 132.5x4,4
Pull down: 84.5x8,7,5
Machine flyes: 230x8,8,5
02/04
SSB: 195x5, 150x5, 110x5, 70x10
OHP: 80x1, 90x3,3,4, 60x10
Snatch RDL: 200x3,3,5
02/14
HBBS: 210xd5
Pause HBBS: 160x5
Bench: 132.5x3, 120x7, 125x3, 100x3
Pull ups: BWx10,6,6
Think I'm too tired for good bench after HBBS, will rearrange a bit.
+ Unintended break from work and sickness, squat seemed okay but bench hit bad:
03/02
FS: 165x5,1,3
FS to pins: 220x3, 240x3, 260x0,3, 220x5
Bench: 110x8,5,6
Machine flyes: 230x5,4,5
Pull ups: 40x3, 20x5,6
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Weights mostly in kg... had a dark period there but getting a bit better, HB is not too far from peak strength, FS still pretty far but improving. Bench is okayish too.
Still sore from FS but don't want to push back
03/09
SSB: 200x3,2
DB bench: 40x10, 42.5x10, 45x11
Snatch-grip RDL: 200 for 3x5
03/17
High bar: 200x1, 210x1, 215x1, 220x1
Long pause high bar: 160x5
OHP: 90x5,3,4
Pull ups: BWx12,10x8
03/24
FS: 165x3,3,4,1
Pause FS: 140x1, 160x1
Bench: 110x8,8,10
Hack squat: 80x5, 90x5, 100x5
03/29
Front squat: 165x2,2,2,1,1,1
OHP: 90x3,3,4
Pull downs: 84.5x8,8,8
Hack: 100x8,8,8
Front rack hold: 200x20s
Still sore/tired, especially back
04/03
HBBS: 200x1, 210x1, 215x2
DB bench: 45x10,10,10
Hack: 110x5,5,5
04/07
Front squat: 165x2,2,1
OHP: 90x3,3,3
Pull ups: BWx12,12,11
Hack: 115x3,3,3
04/12
HBBS: 200x1, 210x1, 215x2
Bench: 115x8,8,8
Hack: 115x5,5,5
Machine flyes: 230x8,8,8
04/17
Front squat: 165x2,2,2,2,3,2
OHP: 90x4,3,4
Supported T-bar row: 30x5,5,6
Abductor machine: 31.8+6.8 x20,20,20
Hack: 100x1, 120x1,1,2
04/22
High bar: 200x1, 210x1, 215x3
DB bench: 47.5x4,10,9,6
Hack: 110x1, 120x3,1
Abductor machine: 31.8+6.8 x20,20,25,25
04/27
Front squat: 165x3,3,3,3,2,2
OHP: 90x,4,5,5
Pull ups: 20x8,7,7
Abductor: 40.6x20,20,20,20,20
05/02
High bar: 210x1, 220x2
Bench: 120x8,8,8
Tempo abductor: 22.7x20,20,20,20,20
Leg press: 70x10, 80x10,10
Machine flyes: 250x5,8,5
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I will follow with interest, and I hope you achieve your goals.
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05/08
FS: 165x4,3,3,2,2,3
OHP: 90x5,5,4
Chest supported t-bar row: 30x10, 40x1, 50x8,10
Tempo abductor: 31.8x20,20,20
05/15
HBBS: 200x1, 210x1, 220x2
Bench: 122.5x8,8,8
Leg press: 80x10, 85x10, 90x15
Tempo abductor: 31.8 for 5x20
A bit sick and jet-lagged after a long trip and a bit delayed getting back to the gym.
05/27
FS: 165x4,4,4,3,3,2
OHP: 90 for 3x5
Chest supported t-bar row: 50 for 3x8
Still a bit sick, not recovered well for today...
06/02
HBBS: 200x1, 210x1, 215x1
Bench: 125x8,8,7
Leg press: 90x8, 92.5x8, 95x8 (one side weight)
06/08
FS: 165x4,4,4,3,3,2
OHP: 90x1, 92.5x1, 95x1, 97.5x2, 100x1
Chest supported t-bar row: 55 for 3x8
06/15
HBBS: 180x1, 200x1, 210x1, 220x2
back off: 180x3, 140x5
DB bench: 47.5 for 3x10
Leg press: 95x8, 100x8,8,12
06/21
FS: 165x5,4,3,3,3,3
OHP: 92.5x3,3, 95x3
Pull ups: 30x5,5,8
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I'm getting up to peak strength but not there yet. Kinda treating this as my new place to start from rather than still trying to catch up though.
FS reps at 165 creeping up... I want to get 6x6 but at this rate seems like a stretch.
Overall goal this year I think 265kg high bar e1RM, 220kg front squat e1RM, and 180kg bench e1RM.
Not sure how I'll do with that but I'm giving it a fighting push from how I started the year (230/180/150 => 245/200/160 rough estimate for now?).
