Printable View
[QUOTE=j0hn117;1546605911]sure feels like 4-5 but its actually only 2...
having a poverty squat is my main motivation to improve lol[/QUOTE]
I wish I had your motivation when it came to legs . brb trained for 2 years , didn't squat for a year got up to 95 x 5 squats then gave up .. Im at 85 kg 3 x 5-6 RPE 9-10 now :(
[QUOTE=needmoargains;1546606781]I wish I had your motivation when it came to legs . brb trained for 2 years , didn't squat for a year got up to 95 x 5 squats then gave up .. Im at 85 kg 3 x 5-6 RPE 9-10 now :([/QUOTE]
I seem to get 4-6 months consistent squatting then get injured.. last year this time I had 140 x 10 @ 83kg then had ages off because of my knee, this year i've got 142.5 x 10 @ 86-87.. more about consistently training with some kind of progress than killing yourself every session
[QUOTE=j0hn117;1546607211]I seem to get 4-6 months consistent squatting then get injured.. last year this time I had 140 x 10 @ 83kg then had ages off because of my knee, this year i've got 142.5 x 10 @ 86-87.. more about consistently training with some kind of progress than killing yourself every session[/QUOTE]
Before you know it you will squat 180 kg! Just takes time I guess.
Saturday 17th march
Upper 3
Pause OHP:
50 x 12
50 x 12
50 x 12
50 x 12
Pause NG lat pulldown:
140 lbs x 12
150 lbs x 12
160 lbs x 12
170 lbs x 12
Hammer curls:
17.5 x 12
17.5 x 12
17.5 x 12
17.5 x 12, w/ BB 21s
Straight bar tricep pushdown:
70 lbs x 12
60 lbs x 15
60 lbs x 15
60 lbs x 15, dropsets
deload day
Monday 19th March
Lower 1
Squats:
Bar,60,100 x 5
120 x 5
130 x 5
135 x 5
140 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Clearly i hate myself with all this volume. Belt for top sets, still feel like chit but strength out of the hole feels better
Front squats:
60,80 x 4
100 x 4
100 x 4
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Hip thrust:
100 x 8
140 x 12
150 x 10
150 x 10
150 x 12, 10s hold on last rep
Did a lil more volume to cut out pause squats today, need to remember to activate glutes out of the hole better
Tuesday 20th March
Upper 1
OHP:
60 x 4
70 x 3
75 x 3
80 x 1
80 x 1
80 x 1
85 x 1
Widest grip pullups:
4 x 12
Lateral raises:
15 x 15
15 x 15
15 x 15
15 x 15
High incline NG press paused:
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12
Rotating curls: 4 set w/ 15s, BB 21s
Tricep pushdowns:4 sets w/ 60lbs, band pushdowns + pushups dropset
Thursday 22nd March
Upper 2
Thumbless pause lat pulldown:
150 lbs x 12
150 lbs x 12
150 lbs x 12
150 lbs x 12
Incline DB row:
20 x 12
20 x 12
20 x 12
20 x 12
arm at a time
DB press paused:
20 x 12
20 x 12
20 x 12
20 x 12
Band facepulls:
4 x 30
Cable row:
150 lbs x 12
150 lbs x 12
150 lbs x 12
150 lbs x 12
WG lat pulldown:
120 lbs x 8
120 lbs x 8
120 lbs x 8
120 lbs x 8, dropsets
pre-exhaust from cable row
Friday 23rd March
Lower 2
Squats:
Bar, 60,100 x 5
120 x 5
132.5 x 5
137.5 x 5
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 6
142.5 x 10 probably a mistake
Top sets belted
Front squats :
60 x 3
80 x 3
100 x 3
110 x 4 - 3 s pause each rep
120 x 4 no pause
125 x 2 cns died
Rdl:
100 x 8
110 x 8
120 x 8
127.5 x 8
132.5 x 8 *[b]PB[/b] *, dropset of 8 at 100
Fk this workout - was OK till I decided to do 10 in the last set of squats and pretty much shot myself in the foot. Posterior chain growth though
Monday 26th March
Lower 1
Squat:
Bar, 60,100 x 5
120 x 4
130 x 3
140 x 3
150 x 5
150 x 6
150 x 10 *[b] PB[/b] *
Was meant to do 3x5 but yolo. Felt pretty good today just sore back as usual. Had a few reps in the tank on the top set, but I got a phone call on rep 9 so stopped it at 10 lol
Breathing pause squat:
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
10 full breaths each set. Knee didn't feel like it was gonna like front squats today
Rdl:
100 x 8
100 x 12
100 x 20
Nordic curl:
3 x 12
Superset with rdl
Posterior chain is definitely getting a lot stronger which is nice. Back and hip pain made my depth a little inconsistent and I need to use my glutes more out of the hole
[b]Tuesday 27th March[/b]
Upper 1
OHP:
triples to 75
Thumbless pullups:
4 x 12
lateral raises 15 x 15 4 sets
[b]Thursday 29th March[/b]
Upper 2
100 thumbless pullups for time : 12:15
NG lat pulldown:
to 160lbs x 15
High incline NG DB press paused:
25 x 12 - 4 sets
Facepulls:
4 x 20, w/ 4 x bandfacepull x 12
Cable row:
130 lbs x 12 x 4
WG lat pulldown:
130 lbs x 12 x 4
[b]Friday 30th March[/b]
Lower 1
Squat:
Bar, 60 , 100 x 5
120 x 5
130 x 3
137.5 x 3
145 x 6
145 x 6
145 x 6
this sucked
10 Breath pause squats:
80 x 1
100 x 1
105 x 1
110 x 1
ends up being around 20s of a pause
Close stance box squat:
100 x 12
100 x 15
100 x 20
100 x 20
trying to work on the outer sweep of my quad, so messed around with the width a bit
[b]Saturday 31st March[/b]
Upper 3
Pause OHP:
60 x 5
65 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Thumbless pullups:
x 10
+15 x 6
+20 x 6
+22.5 x 6
+25 x 6
+27.5 x 6
+30 x 6
High CG incline bench pause:
70 x 8
82.5 x 8
82.5 x 6 + 2
82.5 x 6
82.5 x 4 + 2, 60 x 4
BTN WG lat pulldown:
110 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12
Rotating curls:
17.5 x 12 x 4
Tricep pullovers:
27.5 x 12 x 4
Reverse EZ bar curls:
15 x 12
15 x 12
15 x 12
20 x 15
Barbell 21s:
bar x 4
Straight bar tricep pushdown:
weight x 12 x 4
Band pushdowns:
4 x burnout - dropset pushups on last set
Front raises:
17.5 x 12 x 4
got a little more drunk than is probably safe on monday night so this week has been a bit of a haze.. feeling ok now but there was a rough couple of days there lol
15 sets of side laterals damnnn
[QUOTE=needmoargains;1547991561]15 sets of side laterals damnnn[/QUOTE]
oops it was actually 4... typed this in a bit of a rush.
in b4 disappointment
[QUOTE=j0hn117;1547991741]oops it was actually 4... typed this in a bit of a rush.
in b4 disappointment[/QUOTE]
:( I thought gains goblin blessed you with those 15 sets. Now you must do 15 sets of side laterals for real. inb4 sore for 5 days
Monday 2nd April
Lower 1
Squats:
Bar, 60, 100 x 5
120 x 4
140 x 3
150 x 3
160 x 5 *[b]PB[/b]*
160 x 5
160 x 7 *[b]PB[/b]*
160 x 3
not sure why I stopped at 7 and didn't go to 8. short term goal of 160 x 10 (or something equivalent..)
Breathing pause squats:
60 x 1
80 x 1
100 x 1
110 x 1
115 x 1
120 x 1
10 breaths. think these are helping.
RDL:
100 x 8
117.5 x 8
130 x 8
137.5 x 8
142.5 x 12 *[b]PB[/b]*, 100 x 12
surprising PB.. posterior chain gains.
higher intensity today so lowered the volume.
Tuesday 3rd April
Upper 1
Pause OHP:
60 x 5
65 x 4
70 x 4
72.5 x 4
75 x 4
77.5 x 4
77.5 x 4
77.5 x 4
77.5 x 4
80 x 5 tng
85 x 1
Definitely my strength from the clavicle has improved
NG pullups:
X8
X10
+15 x 6
+30 x 6
+32.5 x 6
+35 x 6
+37.5 x 6
Heaviest ive gone in ages. Probably a pb for strict form but idk
Closer grip incline paused:
80 x 8
90 x 8
95 x 8
100 x 8
105 x 6
Like 2 inches closer than regular grip
Ng pause dB press:
20 x 15
20 x 12
20 x 12
20 x 12
Lateral raises:
17.5 x 12
17.5 x 12
17.5 x 10, 15 x 6
17.5 x 10, 15 x 10, 10 x 12
Barbell curls:
20 x 12
40 x 10
50 x 8 cheat
40 x 10, 21s dropset
Did incline walk in between every set to save time, been messing up my diet so really wanna properly focus on leaning down
Strong OHP . Almost the same as your body weight?
[QUOTE=needmoargains;1548131381]Strong OHP . Almost the same as your body weight?[/QUOTE]
a little under for now.. i was repping > BW last year but my OHP tends to lose strength when I don't focus on it. another 6-8 weeks and i'll hopefully be around 2 plate 1RM
[QUOTE=j0hn117;1548135581]a little under for now.. i was repping > BW last year but my OHP tends to lose strength when I don't focus on it. another 6-8 weeks and i'll hopefully be around 2 plate 1RM[/QUOTE]
Wow 2 plate ohp holy crap. I only started doing ohp about 3-4 weeks ago . I did either seated dbs or seated bb since I had a delt imbalance. Still is kinda imbalanced but not as bad as before . Best before was 55 kg x 3 and now I did 60 x 2.5 . Gonna try hit 70 kg on it this year hopefully. My squats are really novice .. is 4 x 5-6 every 5 days ok?
[url]http://prntscr.com/j0c16y[/url] Planning to run this. I only got 3 days per week to workout now and 45-60 minutes. Do I need to add some hamstring work in there?
[QUOTE=needmoargains;1548136051]Wow 2 plate ohp holy crap. I only started doing ohp about 3-4 weeks ago . I did either seated dbs or seated bb since I had a delt imbalance. Still is kinda imbalanced but not as bad as before . Best before was 55 kg x 3 and now I did 60 x 2.5 . Gonna try hit 70 kg on it this year hopefully. My squats are really novice .. is 4 x 5-6 every 5 days ok?
[url]http://prntscr.com/j0c16y[/url] Planning to run this. I only got 3 days per week to workout now and 45-60 minutes. Do I need to add some hamstring work in there?[/QUOTE]
I think you should add in a little more back + post chain work, but otherwise seems ok. Squat 2x a week for a few years, add weight/reps and listen to your body and you'll get stronger
Longer you lift the more you'll realise that consistency and avoiding injuries is the most important thing...
fr who trains calves bro
[img]https://media1.tenor.com/images/7066f8390a0edd368720146483d640d7/tenor.gif[/img]
Thanks man.
[url]http://prntscr.com/j0cp2w[/url] I took out calves because they suck lol . I added DB rdl's for posterior chain work and seated row for more back work. Anything else to change? Ehh this new gym I go to kinda sucks.. The benches are really good but there is no t bar row, no cable row , squat rack has no safeties .. but I gotta go with what I got I guess.
[QUOTE=needmoargains;1548140291]Thanks man.
[url]http://prntscr.com/j0cp2w[/url] I took out calves because they suck lol . I added DB rdl's for posterior chain work and seated row for more back work. Anything else to change? Ehh this new gym I go to kinda sucks.. The benches are really good but there is no t bar row, no cable row , squat rack has no safeties .. but I gotta go with what I got I guess.[/QUOTE]
Yeah looks fine to me, just try it for 6 weeks and see how it goes, then make some adjustments
Don't know how your body is gonna react till you try
Thursday 5th April
Upper 2
Pullups:
a lot of sets x 8-12
probs ~120 total reps
DB ohp:
20 x 8
20 x 10
20 x 8
High incline NG db press:
20 x 12
20 x 10
20 x 10
Barbell row:
60 x 12
60 x 12
60 x 12
60 x 12
Supinated lat pulldown:
110 lbs x 12
110 lbs x 12
110 lbs x 12
120 lbs x 12
WG cable row:
140 lbs x 12
140 lbs x 12
140 lbs x 15
150 lbs x 12
Friday 6th April
Lower 1
Pause squats:
warmups
137.5 x 3
140 x 3
142.5 x 3
145 x 3
147.5 x 3
150 x 4 *[b]PB[/b]* nice
155 x 1 not paused
162.5 x 1 not paused
Breathing pause squats:
100 x 1
100 x 1
112.5 x 1
125 x 1 5 breaths
130 x 1 5 breaths
RDL:
100 x 8
110 x 12
110 x 12
110 x 12
110 x 20
Nordic curls:
4 x 12
Upper 1
Split into 2 workouts because of time issues
100 NG pullups for time - 10:57
WG lat pulldown:
140 lbs x 12
140 lbs x 12
140 lbs x 12
140 lbs x 12
Conc curls:
12.5 x 10
12.5 x 8
10 x 10
10 x 10
DB preacher curl:
12.5 x 10
12.5 x 8
10 x 10
10 x 10
--Next day--
Pause OHP:
60 x 6
65 x 6
70 x 6
75 x 5
80 x 3
82.5 x 2
82.5 x 2
85 x 1
85 x 1
85 x 1
Push press:
80 x 5
80 x 5
80 x 5
want to get used to holding heavier weight overhead. starting light because the stability/confidence is not there atm
Closer grip pause incline:
80 x 12
90 x 10
97.5 x 8
102.5 x 6
107.5 x 4
all sets were hard, but shoulder felt ok which is good
Skullcrushers:
25 x 12
25 x 12
25 x 12
25 x 12
Band pushdowns:
4 x 20, x20 pushups last set dropset
Front raise:
17.5 x 12
17.5 x 12
17.5 x 12
17.5 x 12, 10 x 20 lateral raise dropset
Pause OHP:
60 x 5
65 x 4
70 x 3
75 x 3
80 x 2
80 x 2
80 x 2
80 x 2
82.5 x 2
82.5 x 2
got a 77.5 x 6 paused PB on sunday, but still fatigued from that
Push press:
85 x 5
85 x 5
85 x 5
85 x 5
Wider grip pullus:
x 10
x 10
+10 x 10
+12.5 x 10
+15 x 10
+17.5 x 10
+20 x 10
thumbless
Supinated grip lat pulldown:
180 lbs x 12 - 4 sets
Lateral raises:
17.5 x 15 - 4 sets, dropset on last
DB pullovers:
27.5 x 12 - 4 sets, superset w/ band pushdowns
Concentration curls:
12.5 x 12 - 4 sets
DB preacher:
15 x 10
15 x 10
15 x 8
15 x 8, dropset 21's to finish
been mega stressed recently, not much time to train and motivation pretty much 0
Thursday 19th April
Upper 2
Various exercises for back ,rear delts, bis. too lazy too type up but uneventful
Monday 23rd April
Lower 1
Squats:
60 x 5
100 x 5
120 x 6
125 x 6
130 x 6
135 x 6
my body hates squats atm, going to do a block of beltless work and try to get back to where i was
20s breathing pause squats:
100 x 1
100 x 1
105 x 1
Oly Box squats from sticking point:
105 x 8
105 x 8
105 x 5
105 x 12
some curls, because yolo
Wednesday 25th April/Thursday 26th April
Upper
Wed
Pause OHP:
60 x 5
65 x 3
70 x 3
75 x 2
80 x 1
85 x 1
87.5 x 1
87.5 x 1
87.5 x 1
80 x 2
80 x 2
80 x 3
first time going over bodyweight this year i think
Wider thumbless grip pullups:
x10
+15 x 6
+25 x 6
+30 x 6
+32.5 x 6
+35 x 6 *[b]PB[b]*
Higher NG DB incline:
25 x 12
25 x 12
25 x 12
25 x 15
Hammer curls:
25 x 12
25 x 12
25 x 12
25 x 12
Thurs
Chin ups:
4 x 12
trying to build up to doing these consistently - the shooting pain down my forearm is basically gone but wanna build up slowly.
Incline db row:
27.5 x 10
27.5 x 10
27.5 x 10
27.5 x 12
Cable row:
140 lbs x 12
140 lbs x 12
140 lbs x 12
140 lbs x 12
WG lat pulldown:
140 lbs x 10
140 lbs x 8
140 lbs x 8
140 lbs x 8
Band facepulls:
4 x 20
Green+purple
Band pullaparts:
3 x 15
Lateral raises:
17.5 x 15
17.5 x 15
only started these on set 3 of the superset because i forgot to do them earlier lol
some grip training
Friday 27th April
Lower 2
Beltless squat:
120 x 5
130 x 5
135 x 5
137.5 x 5
140 x 5
142.5 x 5
145 x 5 - - belted
Starting to remember how to squat.. Slowly though
3ct pause squat:
120 x 4
120 x 4
120 x 4
120 x 4
RdL:
100 x 8
120 x 10
122.5 x 10
125 x 10
127.5 x 10
130 x 10
Saturday 28th April
Upper 3
Pause OHP:
60 x 5
65 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 10 *[b]PB[/b]*
No sleeves, didn't even feel great and a lot of volume before.. Bodes well
Ng pullups:
X8
+10 x 10
+15 x 10
+17.5 x 10
+20 x 10 - 3 sets
Skuklcrushets ez bar:
25 x 12 - 4 sets
Pullovers:
27.5 x 12 - 4 sets
Front raises:
20 x 8
20 x 8
20 x 10
20 x 12
Spider curls:
25 x 10
15 x 12
15 x 12
15 x 12
MOnday 30th April
Lower 1
Beltless squats:
60 x 5
100 x 5
110 x 12
110 x 12
110 x 12
110 x 12
felt absolutely terrible
Breathing pause squats:
100 x 1
100 x 1
100 x 1
100 x 1
100 x 1
10 breaths
SLDL:
60 x 6
100 x 6
110 x 6
115 x 6
120 x 12
nice pump in my erectors, might start doing this for back work, but i think romanians are better for hammies
Calf raises
various x 4sets
Modified v sit-ups:
4 x 6
Tuesday 1st May
Upper 1
Pause OHP:
60 x 5
65 x 4
70 x 3
75 x 2
80 x 2
80 x 2
80 x 2
82.5 x 1
82.5 x 1
Supermax press:
90 x 2
92.5 x 1
95 x 1
95 x 1
to around eye level
Wider thumbless grip pullups:
x10
x10
x10
+15 x 6
+20 x 6
+27.5 x 6
+35 x 4
+37.5 x 4
+40 x 4
Lateral raise:
20 x 10
20 x 10
20 x 8
20 x 8
supersetted with band raises
EZ bar 21's:
20 x 4 sets
Hammer curls:
20 x 12 - 4 sets
Dips:
20 x 4 sets
EZ bar skullcrushers:
20 x 12 - 4 sets
Friday 4th May
Lower 2
Squats:
60 , 100, 120 x 5
140 x 3
142.5 x 3
145 x 3
147.5 x 3
150 x 3
belted
Oly pause box squats:
100 x 10
110 x 10
115 x 10
120 x 12
SLDL:
100 x 6
110 x 6
112.5 x 6
117.5 x 6
122.5 x 6
Saturday 5th May
Upper 3
Pause OHP:
60 x 5
67.5 x 4
72.5 x 3
75 x 5
65 x 6
65 x 6
65 x 6
didn't feel great today
NG pullups:
3 x 12
Conc curls:
15 x 12 - 4 sets
Decline pushups:
4 x 20
Band tricep pushdown:
4 x 15
DB incline:
25 x 12
25 x 12
25 x 12
25 x 12
EZ bar curls:
25 x 12
25 x 12
25 x 12
25 x 12, dropset 21s w/ 20k barbell
strained my right rhomboid or something, not feeling great..
strained my back squatting so RIP.
hopefully be back to at least some proper lower body movements next week
Oops it's been a year
Pretty much weaker in every way than last time of logging lel
Stats:
Bw: 86kg
Incline: 110 x 6?
Ohp: 77.5 x 4
Pause squat:120 x 4
Pause fs: 112.5 x 3
Ng pullup: 2 plates x 13
Hip thrust: 180 x 20
RDL: 120 x 12
Goal is to get strength back to where it was, but 70 hour work weeks make this pretty tough..
Sunday 28th April:
Belt pause squat:
60 x 5
100 x 4
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
Belt front squat:
60 x 5
90 x 10
90 x 10
90 x 10
RDL:
60 x 10
100 x 8
120 x 8
120 x 8
120 x 8
120 x 8 + 12
Nordic curls:
3 x 12 5s ecc
W/ hip thrust 5s hold:
3 x 10
Tuesday 30th April
Ohp:
60 x 6
67.5 x 7
67.5 x 7
67.5 x 7
67.5 x 7
Incline bench:
60 x 8
100 x 4
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Working on reps with fuller ROM
Thumbless pullups:
X10
+20 x 6
+30 x 6
+35 x 6
+40 x 6
+40 x 10 PB
Surprised about the last set since I didn't feel great
Db upright row:
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12
W/ red Band lateral raise:
4 x 20
Db flye:
15 x 15
15 x 15
15 x 15 pushup burnout
Missed out a few workouts so I'll log yesterdays
Squat:
70 x 1 breathing
70 x 3
110 x 3
120 x 3
130 x 3
130 x 3
130 x 3
Why am I so weak.. Problems with glute activation especially on left side
Front squat:
70 X 3
100 x 3
105 x 3
110 x 3
115 x 3
Deadlift:
70 x 5
110 x 3
140 x 3
140 x 3
140 x 3
140 x 5
Basically stiff leg, but that's what feels natural.. Need to find a good middle ground BTW a squat and stiff leg.
Tuesday 21st May
Should probably have been logging, oh well
Squat:
70 x 5
110 x 6
115 x 6
120 x 6
122.5 x 6
125 x 6
127.5 x 6
Front squat:
110 x 4
112.5 x 4
115 x 4
117.5 x 4
Deadlift:
70 x 6
110 x 3
125 x 6
125 x 6
125 x 8
SL band hamstring curl:
4 x 20
Need to keep an eye on my right quad insertion, my old friend knee pain is lurking closely. Also going to deload every 6 weeks and hopefully be able to progress on squat for more than 3 months in a year without an injury..
Saturday 25th May
I'm training 5-6x a week so going to try and log more consistently
Squat:
70 x 5
110 x 5
120 x 5
130 x 5
135 x 5
Pause squat:
125 x 3
125 x 3
125 x 3
125 x 3
Front squat:
110 x 3
115 x 3
120 x 3
125 x 3
Most i've squatted in a hot second, knee is bugging me so probably deload week after next. Still super weak but 140s squat and 130s front squat next 'cycle' seems achievable.
Going to do posterior chain work tomorrow morning, since I'm lazy...
Tuesday 28th May
Squats:
70 x 5
120 x 4
122.5 x 4
125 x 4
127.5 x 4
130 x 4
132.5 x 4
135 x 4
137.5 x 4
Felt p good until the last set. Starting to remember how not to be weak. Going to plan out the next 6 week block soon.
Front squat:
110 x 6
110 x 6
110 x 6
Deadlift:
70 x 6
110 x 6
135 x 6
135 x 6
135 x 6
May have done a 4th set, lost count
Wednesday 29th May
Pause bench:
60 x 5
100 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
Trying to get the balance right between tucking and flaring to protect my left shoulder. When I over tuck it completely takes my pecs out, but over flare wrecks my rotator cuff
NG pullup:
X 8
+15 x 4
+30 x 4
+40 x 4
+42.5 x 4
+45 x 4
+47.5 x 4
+50 x 4
Trying to do fuller reps, straightening arms at the bottom of each rep to engage my lats more
Tried some incline, shoulder not happy
Pause OHP:
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
W/ band lateral raise:
4 x 25
Thursday 30th May
Squat:
70 x 5
90 x 5
110 x 10
112.5 x 8
115 x 8
Pause deadlift:
110 x 5
110 x 5
110 x 5
110 x 5
Friday 31st May
Wg lat pulldown:
140 lbs x 12
140 lbs x 12
140 lbs x 12
140 lbs x 12
Bench:
90 x 12
95 x 12
97.5 x 12
Incline dB row:
25 x 12
25 x 15
25 x 15
25 x 15
CG preacher curl:
25 x 12
25 x 12
25 x 10
25 x 8
Incline dB curl:
12.5 x 12
12.5 x 10
10 x 12
10 x 10 + dropsets
NG cable row:
140 lbs x 12
140 lbs x 12
140 lbs x 12
140 lbs x 12
Band pullaparts :
4 x 20 red
Saturday 1st June
Squat :
70 x 5
110 x 6
120 x 6
130 x 6
135 x 6
Front squat:
110 x 4
115 x 4
117.5 x 4
120 x 4
122.5 x 4
Deadlift :
70 x 5
110 x 6
140 x 6
My fom is so stiff leg its insane. My body is just not designed to deadlift conventional, my tibias are too damn long.
Sumo deadlift :
Many sets at 110
Going to work on the properly, since it seems stronger for me.
Banded hamstring curl:
4 x 20 purple + green
Sunday 2nd June
Pause bench:
60 x 10
100 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
NG pullups:
X8
+15 x 6
+30 x 6
+40 x 6
+40 x 6
+42.5 x 6
+45 x 6
Pretty happy with these - not a pb but form is stricter. Definitely more of a lat focus now.
Incline bench:
70 x 8
100 x 6
105 x 6
110 x 6
Band lateral raise:
4 x 15 red
Db upright row:
20 x 12
20 x 12
20 x 12
20 x 12
Preacher curl:
25 x 12
25 x 12
25 x 12
25 x 10
Tricep pushdown:
60 lbs x 12
60 lbs x 12
60 lbs x 12
60 lbs x 10 + dropsete
Reverse curl:
25 x 12
25 x 12
25 x 12
25 x 12 + burnout
Deload next week, and going to write out my next block
Tuesday 4th June
Squat:
70 x 5
110 x 3
120 x 3
130 x 3
140 x 2
Front squat:
110 x 3
112.5 x 3
115 x 3
Sumo deadlift:
70 x 5
110 x 3
120 x 3
130 x 3
130 x 3
Calf raise:
4 x 20
Thursday 6th June
NG pullup:
X8
+15 x 4
+30 x 4
+45 x 3
+55 x 2
Pause bench:
60 x 10
100 x 5
110 x 5
115 x 4
120 x 3
Incline:
70 x 10
100 x 5
110 x 4
115 x 3
Band lateral raise:
4 x 15 red
Band front raise:
4 x 15 front
CG preacher curl:
27.5 x 12
27.5 x 12
27.5 x 12
27.5 x 6, 25 x 6
Rope tricep pushdown:
60 lbs x 15
60 lbs x 12
60 lbs x 12
60 lbs x 12
Incline dB curls:
12.5 x 12
12.5 x 12
12.5 x 6 + partials
12.5 x 8 + partials
Low volume week going okay, nothing too strenuous
Thursday 6th June
Squat:
100 x 6
100 x 6
100 x 6
Sumo deadlift:
70 x 3
110 x 3
110 x 3
110 x 3
Really need to figure out the form.. Basically have no idea what I'm doing lol. Just trying to take my back out of the movement but I seem to lose all my power
Hip thrust:
110 x 6
120 x 6
130 x 6
140 x 6
140 x 6
140 x 6
Nordic curl:
4 x 12
Calf raises:
70 x 12
70 x 12
70 x 12
70 x 12
Friday 7th June
Pause bench:
100 x 6
100 x 6
100 x 6
WG lat pulldown:
140 lbs x 12
140 lbs x 12
140 lbs x 12
140 lbs x 12
Incline dB row:
20 x 15
20 x 15
20 x 15
20 x 15
NG cable row:
140 lbs x 12
140 lbs x 12
140 lbs x 12
140 lbs x 12
Band pullapart:
4 x 20 red
Saturday 8th June
Squat:
110 x 5
120 x 5
130 x 5
Pause squat:
120 x 3
120 x 3
120 x 3
Sumo dead:
110 x 5
110 x 5
110 x 5
Dialling in form
Stiff leg dead:
110 x 5
110 x 5
110 x 5
Calf raise:
70 x 15
70 x 15
70 x 15
70 x 15
Suoerset with full range raises
Sunday 9th June
Pause bench:
102.5 x 5
112.5 x 4
122.5 x 3
NG pullups:
40 x 4
50 x 3
60 x 2
seemed really strong. working on really strict form seems to be improving the start of my pull. may need to work a little on the top half
Incline bench:
102.5 x 5
112.5 x 4
117.5 x 3
Incline front raises:
10 x 12-15
10 x 12-15
10 x 12-15
7.5 x 20
works better with slightly lighter weight
Band lateral raise:
4 x 15 red
Hammer curls:
15 x 15
15 x 15
15 x 15
15 x 15
CG preacher curl:
25 x 12
25 x 12
25 x 12
25 x 8, dropsets
Straight bar tricep pushdown:
70 lbs x 12
70 lbs x 12
70 lbs x 12
70 lbs x 8, dropsets
Monday 10th June
Squat:
130 x 6
130 x 6
130 x 6
130 x 6
Front squat :
115 x 5
117.5 x 5
120 x 5
Sumo dead:
110 x 5
120 x 5
130 x 5
Band Hamstring curl:
4 x 20 purple + green
Calf raise :
70 x 12
70 x 12
70 x 12
70 x 12
Full range ranges superset
Tuesday 11th June
Pause bench :
117.5 x 5
117.5 x 5
117.5 x 5
117.5 x 5
117.5 x 5
Ng pullups:
+45 x 5
+45 x 5
+47.5 x 5
+47.5 x 8 PB
BW 85 total weight 145 so really 50kg but w/e, it's only reps so I don't really care
Cg incline:
100 x 6
105 x 6
110 x 6
Accessories fluff
Shoulders x 2, biceps x 2, triceps x 1
Heavy grips :
200 lbs 4 x 6
[youtube]psmLwPiuMSo[/youtube]
Top set of pullups, form is pretty g