Squats:
45x10
45x10
95x8
135x5
135x5
185x3
230x5
230x5
Light squats.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x4
182.5x4
182.5x2
Bench very heavy.
Weighted Back Extension (Roman Chair):
7.5x10
7.5x10
7.5x10
Chin Ups:
BWx6.6
BWx6.4
BWx5.7
Chins heavy.
|
-
07-27-2021, 06:00 PM #1411
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07-28-2021, 05:06 PM #1412
-
-
07-29-2021, 06:58 PM #1413
-
07-30-2021, 05:20 PM #1414
-
08-01-2021, 02:58 PM #1415
-
08-03-2021, 05:47 PM #1416
-
-
08-04-2021, 05:27 PM #1417
-
08-05-2021, 07:16 PM #1418
8/5/21, 6:50pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
210x5
240x3
270x2 (b)
300x5 (b)
300x5 (b)
300x5 (b)
Sets heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x4
187.5x4
187.5x4
187.5x4
Bench heavy.
Deadlifts:
135x5
135x5
185x5
235x5
275x3
305x2
335x5
DLs ok.
Chin Ups:
BWx7
BWx7
BWx6.7
Chins heavy.ᕕ( ᐛ )ᕗ
-
08-06-2021, 05:29 PM #1419
-
08-12-2021, 06:12 PM #1420
-
-
08-13-2021, 07:01 PM #1421
-
08-16-2021, 05:30 PM #1422
8/16/21, 6:30pm - UVD
Standing OHP (intensity):
45x10
45x10
70x5
70x5
100x3
115x2
127.5x5 (b)
Top set heavy.
Bench Press (volume):
45x10
45x10
90x5
90x5
120x3
140x2
165x5
165x5
165x5
165x5
165x5
Bench alright.
Lying Barbell Triceps Extension:
50x10
50x10
50x10
Skulls good.
Chin Ups:
BWx5.8
BWx5.7
BWx5.7
Chins heavy.Last edited by therorschach; 08-22-2021 at 08:32 PM.
ᕕ( ᐛ )ᕗ
-
08-17-2021, 04:18 PM #1423
8/17/21, 5:22pm - LVD
Squats (volume):
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x2
275x5 (b)
275x5 (b)
275x5 (b)
275x5 (b)
275x5 (b)
Squats alright.
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
120x2
135x3
135x3
135x3
135x3
135x3
135x3
PCs alright.
Weighted Back Extension (Roman Chair):
10x10
10x10
10x10ᕕ( ᐛ )ᕗ
-
08-18-2021, 03:57 PM #1424
-
-
08-19-2021, 07:21 PM #1425
8/19/21, 8:30pm - UID
Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x5
145x5 (close grip)
145x5 (close grip)
145x5 (close grip)
Top set heavy. CGBP sets alright.
Standing OHP (volume):
45x10
45x10
60x5
60x5
80x3
95x2
112.5x5
112.5x5
112.5x5
112.5x5
112.5x5
Presses ok.
Dips:
BWx5
BWx5
BWx5
Dips ok.ᕕ( ᐛ )ᕗ
-
08-20-2021, 05:24 PM #1426
-
08-23-2021, 06:30 PM #1427
8/23/21, 7:35pm - UVD
Standing OHP (intensity):
45x10
45x10
70x5
70x5
100x3
115x2
130x5 (b)
Top set heavy.
Bench Press (volume):
45x10
45x10
95x5
95x5
125x3
150x2
170x5
170x5
170x5
170x5
170x5
Bench ok.
Lying Barbell Triceps Extension:
55x10
55x10
55x10
Skulls good.
Chin Ups:
BWx6
BWx6
BWx5.6
Chins heavy.ᕕ( ᐛ )ᕗ
-
08-24-2021, 04:50 PM #1428
8/24/21, 5:55pm - LVD
Squats (volume):
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
Squats heavy.
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
120x2
140x3
140x3
140x3
140x3
140x3
140x3
PCs alright.
Weighted Back Extension (Roman Chair):
12.5x10
12.5x10
12.5x10ᕕ( ᐛ )ᕗ
-
-
08-26-2021, 06:39 PM #1429
8/26/21, 7:45pm - UID
Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x5
147.5x5 (close grip)
147.5x5 (close grip)
147.5x5 (close grip)
Top set very heavy. CGBP sets alright.
Standing OHP (volume):
45x10
45x10
65x5
65x5
85x3
100x2
115x5
115x5
115x5
115x5
115x5
Presses ok.
Dips:
BWx6
BWx6
BWx6
Dips ok.ᕕ( ᐛ )ᕗ
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08-27-2021, 05:54 PM #1430
8/20/21, 7:00pm - LID
Squats (intensity):
45x10
45x10
95x8
135x5
135x5
185x5
225x5
255x3
285x2 (b)
315x5 (b)
Top set heavy.
Deadlift:
135x5
135x5
180x5
220x5
260x5
290x3
320x2 (b)
350x5 (b)
Top set heavy.
Pull Ups:
BWx7
BWx6.7
BWx5.8
Pull Ups heavy.Last edited by therorschach; 08-27-2021 at 06:35 PM.
ᕕ( ᐛ )ᕗ
-
08-30-2021, 05:32 PM #1431
8/30/21, 6:15pm - UVD
Standing OHP (intensity):
45x10
45x10
75x5
75x5
105x3
120x2 (b)
132.5x5 (b)
Top set very heavy.
Bench Press (volume):
45x10
45x10
95x5
95x5
125x3
150x2
172.5x5
172.5x5
172.5x5
172.5x5
172.5x5
Bench heavy.
Lying Barbell Triceps Extension:
57.5x10
57.5x10
57.5x10
Skulls alright.
Walking:
Walked outside for 32 minutes (some incline).ᕕ( ᐛ )ᕗ
-
08-31-2021, 05:18 PM #1432
8/31/21, 5:50pm - LVD
Squats (volume):
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
Squats heavy but alright.
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
145x3
145x3
145x3
145x3
145x3
145x3
PCs alright.
Chin Ups:
BWx6
BWx6
BWx6
Chins heavy.
Weighted Back Extension (Roman Chair):
15x10
15x10
15x10ᕕ( ᐛ )ᕗ
-
-
09-02-2021, 06:53 PM #1433
9/2/21, 7:50pm - UID
Did not get a good amount of sleep.
Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
172.5x2
192.5x4
150x5 (close grip)
150x5 (close grip)
150x5 (close grip)
Top set very heavy. CGBP sets heavy.
Standing OHP (volume):
45x10
45x10
65x5
65x5
85x3
105x2
117.5x5
117.5x5
117.5x5
117.5x5
117.5x5
Presses heavy.
Dips:
BWx7
BWx7
BWx7
Dips heavy.ᕕ( ᐛ )ᕗ
-
09-03-2021, 07:17 PM #1434
9/3/21, 8:17pm - LID
Squats (intensity):
45x10
45x10
95x8
135x5
135x5
185x5
225x5
260x3
290x2 (b)
320x5 (b)
Top set very heavy. The first 4 reps were fine but on the last rep I think I might have relaxed my abs too quickly halfway up during the rep and may have over hyper extended my back which resulted in some lower back pain. I've felt this before when un-racking a weight and also when over hyper extending my back during the top of some warmup DL reps.
Deadlift::
135x5
135x5
185x5
225x5
265x5
295x3
325x2 (b)
355x5 (b)
Approached DLs cautiously and felt the lower back pain when locking out reps at the top although not when pulling up. It seemed to lessen once the sets got heavier (was cautious to not overextend the lockouts). Top set heavy but fine.
Pull Ups:
BWx7
BWx7
BWx6.7
Pull Ups heavy.ᕕ( ᐛ )ᕗ
-
09-13-2021, 06:01 PM #1435
9/13/21, 6:30pm
Lower back issue recovered relatively quickly, about 3-4 days. Need to watch out for over hyper-extension.
Squats:
45x10
45x10
95x8
135x5
135x5
185x3
225x2
250x5 (b)
250x5 (b)
250x5 (b)
Sets good. No issues with lower back at all.
Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
170x5
170x5
170x5
Unlike squats, felt a little pain when arching for bench. Tried to arch as best as I could without being in too much pain. Sets alright.
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
147.5x3
147.5x3
147.5x3
147.5x3
147.5x3
PCs ok.
Chin Ups:
BWx7
BWx7
BWx7
Chins alright.ᕕ( ᐛ )ᕗ
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09-15-2021, 06:01 PM #1436
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-
09-17-2021, 05:16 PM #1437
9/17/21, 5:40pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)
Sets alright.
Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
175x5
175x5
175x5
Bench ok.
Deadlifts:
135x5
135x5
185x5
225x5
265x3
295x2
325x5
DLs alright.
Pull Ups:
BWx6
BWx6
BWx6
PUs alright.ᕕ( ᐛ )ᕗ
-
09-20-2021, 06:22 PM #1438
9/20/21, 6:20pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
Sets alright.
Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x2
117.5x5 (b)
117.5x5 (b)
117.5x5 (b)
Presses alright.
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
150x3
150x3
150x2, 150x0, 150x1
150x3
150x3
150x3
PCs ok.
Chin Ups:
BWx8
BWx7.5
BWx6.3
Chins heavy.ᕕ( ᐛ )ᕗ
-
09-25-2021, 07:25 PM #1439
-
10-04-2021, 06:53 PM #1440
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