Some Aussie lifting weights in the UK

**wick** · 09-26-2018, 04:40 AM

OHP
35x5
40x5
50x5
57.5x5

Deads - Ort/Mag Week 2
60x10
100x5
140x4
177.5x4x4
200x2
225x2
177.5x8

Hypers
3x10 with 35kg

225kg on deads was tough. glad next week is a rest day. Prob do some deficit deads or something.

**wick** · 09-27-2018, 09:43 PM

Bench
60x5
70x5
80x5
95x5
112.5x3
85x8

Row Machine
150x10
250x10x3

Dips with 35kg
3x8

Pullups with 20kg
5.5
4
4
8 with BW

**wick** · 10-01-2018, 02:06 AM

Bench
60x5
70x5
80x5
95x5
112.5x5

Row
60x10
2x10 with 102.5
9 with 105kg

Ab Wheel with 20kg
8
6
2
6 with 10kg

Bench was easier than Friday again. Prob had 2 left in the tank.

**wick** · 10-03-2018, 02:10 AM

OHP
35x5
45x5
50x5
60x6

Deficit Deads
60x5
110x5
135x5
155x5
180x3

Hypers
3x10 with 45kg

Ab Machine
2x10 with 160
1x9 with 160

rest week on ort/mag but decided to do some deficit deads as when I've done the program before, taking the week off hasn't been beneficial. Didn't go anywhere near to failure so can guess you can call it a de-load week.

**wick** · 10-05-2018, 01:59 AM

Bench
60x5
70x5
85x5
100x5
115x3
85x8

Row Machine
3x10 with 270

Dips
3x8 with 40kg

BW Pullups
12
7
6

Bench was slow, but as the past few weeks, Monday should be easier.

**wick** · 10-08-2018, 01:01 AM

Bench
60x5
70x5
85x5
100x5
115x5

Row
3x10 with 107.5kg

Ab Wheel
2x12 with 10kg
1x8 with 10kg

**wick** · 10-10-2018, 01:22 AM

OHP
35x5
45x5
55x5
62.5x5

Deads - Ort/Mag Week 4
60x5
100x5
140x4
177.5x4x4
200x2
225x2
177.5x8

Hypers
3x10 with 40kg

Ab Machine
3x10 with 160lbs

Deads felt better than a couple of weeks ago, except that I tore a callous open. Hopefully heals by next week as i'm jumping up 5kg.

**wick** · 10-12-2018, 01:06 AM

Bench
60x5
70x5
85x5
100x5
117.5x3
87.5x8

Row Machine
2x10 with 270
1x7 with 290

Dips
3x8 with 42.5kg

Pullups
1x3 with 25kg
2x3 with 20kg

Bench was hard but again, hopefully should be easier on Monday!

**wick** · 10-15-2018, 01:04 AM

Bench
60x5
70x5
85x5
100x5
117.5x5

Row
80x5
3x8 with 110kg
1x10 with 80kg

Ab Wheel
2x8 with 15kg
1x6 with 15kg

5th rep on bench was slow, but hopefully should be ok to get to 120x5 next week. Need to start thinking of what to do with my bench as 120 seems to be my limit on Madcow

**wick** · 10-17-2018, 01:27 AM

Deads
60x10
100x5
140x4
180x4x4
205x2
180x8

Hypers
3x8 with 25kg

Ab Machine with 160
10
10
12

crappy day. Everything felt heavy.

**wick** · 10-19-2018, 03:23 AM

Bench
60x5
75x5
90x5
105x5
120x3
90x8

Row Machine
3x6 with 290

Dips
3x8 with 45kg

Pullups
3x6 with BW

Bench was real slow but will eat a lot over the weekend and hopefully get the 5 on Monday

**wick** · 10-22-2018, 01:06 AM

Bench
60x5
75x5
90x5
105x5
120x4

Row
3x8 with 80kg

Ab Wheel
2x9 with 15kg
1x4 with 15kg

Just missed the 5 on bench tonight. Slept ****ty Friday and Saturday so wasn't full recovered. Probably wouldn't have gotten it anyway though

**wick** · 10-24-2018, 01:03 AM

OHP
40x5
50x5
55x5
67.5x5

Deads
60x5
100x5
140x4
180x4x4
205x2
230x1

Deads were better than last week but still didnt get the double. I'm gonna drop the weight and start again next week. Started a bit too high!

**wick** · 10-26-2018, 03:13 AM

Squats
60x5
75x5
90x5
105x5
120x3
90x8

Bench
60x5
75x5
90x5
105x5
122.5x2
92x8

Row Machine
3x10 with 270

Dips
3x8 with 45kg

Pullups with 10kg
6
5
4

**wick** · 10-29-2018, 01:09 AM

Bench
60x10
85x5
97.5x3
110x2
122.5x1x4

Row
3x10 with 80kg

Ab Wheel with 15kg
9
9
6

Started a new bench program today. 4th set with 122kg was slow but otherwise it felt good.

**wick** · 10-31-2018, 01:15 AM

OHP
40x5
50x5
60x5
70x4

Deads for KK
60x5
100x5
140x2
162.5x4x4
187.5x2
210x2
162.5x10

Hypers
2x8 with 45kg

Ab Wheel
3x6 with BW

So restarted ort/mag. This should be a good starting point, hopefully.

**wick** · 11-02-2018, 01:24 AM

Bench
60x10
85x5
97.5x3
110x3x3 - last 2 sets were paused.

Rows
3x10 with 90kg

Dips
3x8 with 47.5kg

Chin Machine
3x10 with 90kg

**wick** · 11-05-2018, 01:48 AM

Bench
60x10
85x5
97.5x5x3

BB Row
3x10 with 82.5kg

**wick** · 11-07-2018, 12:26 AM

OHP
40x5
50x5
60x5
70x5

Deads
60x5
100x5
140x4
170x4x4
190x2
215x2
170x9

Hypers
47.5x8x2

Ab Machine
160x12
160x11
160x10

Deads felt good today. Hardest part was the 9 rep set at the end.

**wick** · 11-09-2018, 01:14 AM

Squat
60x5
75x5
90x5
110x5
125x3
95x8

Bench
60x10
87x5
100x3
112x2
125x1x4

Row
3x10 with 92.5kg

Dips
3x8 with 50kg

Pullups
Bwx8
BWx8

Bench was good, easier than the last 4 singles I did with 122kg!

**wick** · 11-12-2018, 12:01 AM

Bench
60x10
87x5
97x3
112.5x3x3

Rows
3x10 with 82kg

Ab Wheel
10 with BW
3x5 with 10kg

Bench was pretty easy. Good signs

**wick** · 11-14-2018, 01:07 AM

OHP
45x5
50x5
60x5
72.5x3
60x5

Deads
60x5
100x5
140x4
170x4x4
190x2
215x2
170x10

Hypers
2x8 with 50kg

Deads were about the same as last week. the last set of 10 ruined me... onto 220kg next week

**wick** · 11-16-2018, 07:41 PM

Yesterday's morning workout:

Bench
60x10
87x5
97.5x5x3

Rows
something x something

Dips
3x8 with 40kg

Pullups
3x7 with BW

Morning workouts suck balls

**wick** · 11-18-2018, 11:57 PM

Bench
60x10
87x5
100x3
115x2
127.5x1x4

Row
85x10x3

Ab Wheel
2x7 with 10kg
1x4 with 10kg... then my ab wheel broke

Bench was OK. Didn't have a spotter this time for the singles so was hard/awkward unracking myself. One more single session before I max out

**wick** · 11-21-2018, 12:26 AM

OHP
45x5
50x5
60x5

Deads
60x5
100x5
140x5
172x4x4
197.5x2
220x2
172x8

Took it easy on OHP as I'll be benching tomorrow.

220 was tough but onto 225kg next week

**wick** · 11-22-2018, 12:53 AM

Bench
60x10
87x5
100x3
115x3x3

Dips
3x6 with 52.5kg

Bench was pretty easy, good signs

**wick** · 11-25-2018, 11:55 PM

Bench
60x10
87x5
100x5x3

Row
87.5x10x3

Ab Machine
160x10x3

Easy day. 100kg feels like nothing... Friday is 4 triples with 130kg. If I get that, then this program is basically finished and it's max out time.

**wick** · 11-28-2018, 12:27 AM

OHP
45x5
50x5
60x5

Deads
60x5
100x5
140x4
177.5x4x4
202.5x2
225x2
177.5x8

Ab Machine with 175
10
6
6

Light on OHP again as I don't want to affect Friday's bench session

Deads were OK. 225 was tough but went up alright. the set of 8 at the end felt like death though. Rest week next week on deads anyway, think I need it.

**wick** · 11-30-2018, 12:34 AM

Squats
65x5
80x5
95x5
110x5
130x3
97x8

Bench
60x10
90x5
102x3
117x2
130x1x4

Rows
3x8 with 100kg

Dips
3x6 with 55kg

Squats were OK. Gonna have some nice doms though

Bench was good. 4th set was probably the quickest of them all. 3 plates is close

**wick** · 12-03-2018, 12:15 AM

Bench
60x10
90x5
102x3
117.5x3x3

Row Machine
150x10x2

Ab Machine
175x10
175x6
175x6
130x16

Bench felt good, even though I still had some nice DOMS from Friday's session. Paused the last rep on each set. CMON 140kg!

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