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Will be watching with interest, what is your current 1rms on the main lifts?
Deadlift
70kg x 8, 120kg x 3, 150kg x 2 , 165kg x 2, 120kg x 3 x 3 x3
Front squat
50kg x 8 x8 x8
OHP
20kg x 8, 40kg x8, 60kg x2, 65kg x 4 - nearly 5
Then did some dumbell work.
Finally back at 200kg on the deadlift at lower body weight, aiming for 220kg in the next few months.
Deadlift
70kg x 8, 100kg x3, 120kg x3, 150kg x2, 170kg x1, 200kg x 1
I have decided to front squat and push press 3 times per week to break this OHP plateau and improve my leg strength for football.
Push press
40kg x 8, 60kg x5, 70kg x 7
Front squat
60kg x...
OHP
20kg x 12, 40kg x6, 60kg x 3, 70kg x 2
Barbell row
60kg x 5 x 5 x 5
Then did some light dumbell work.
Deadlift
70kg x 6, 100kg x 3, 120kg x 3, 150kg x 2, 170kg x 2, 180kg x 2
Front squat
60kg x 6 x 6 x 6
Had a de-load week on the deadlift and only did 140kg x 2
OHP
20kg x 12, 40kgx 6, 60kg x 3
Push press
70kg x 4
Deadlift
40kg x 8, 70kg x 6, 100kg x3, 120kg x 3, 150kg x2 170kg x 2
Then did some light weight squats and jump squats.
I'm going to start adding push press and jump squats to my program, as well as playing soccer most days,
OHP
57.5kg x 5 +3 push press.
Barbell row
40kg x 8, 57.5kg x 5
Going to buy a squat rack soon so I can do some heavy squats.
Squat
50kg x5 x5x 5
SLDL
70kg x6, 100kg x 5 x5 x5
I've decided to aim for the East Midlands region deadlift record here in England. It is 260kg/573lbs in the 125kg weight class.
Deadlift
70kg x 6, 100kg x 3, 120kg x 3, 140kg x 2, 160kg x 2, 175kg x2, 140kg x 3 x 3 x 3
Front squat
70kg x6 x6 x6
Was really busy on Monday and missed my deadlift session.
Tuesday
OHP
20kg x 8, 40kg x 8, 50kg x 3, 65kg x 3
Barbell row
Did a light session yesterday to mix things up.
OHP
40kg x12 x 12 x12
Barbell row
40kg x 12 x 12 x12
Would prefer to see a video of his deadlift, bench or squats. I don't really give a toss about a decent arm curl.
Tuesday
OHP
20kg x 8, 40kg x 6, 50kg x3, 60kg x3 65kg x 3
Thursday
SLDL
Decided to start the Coan Phillpi deadlift routine. Aiming for a 205kg deadlift in 8 weeks' time.
Deadlift
40kg x 8, 70kg x 5, 100kg x 3, 120kg x 3, 150kg x 2, 165kg x 2, 120kg x 3
Front...
I'm struggling with 5 reps on the deadlift and gonna end the 5/3/1. I will do 3 x 3 and move up 5kg increments for a while and then de-load every 3 weeks.
Had some time off over Christmas
Monday
Deadlift 70kg x 6, 120kg x 3, 140kg x 3 150kg x 3, 120kg x 3
Front squat 50kg x 12 x 12 x 12
Friday