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  1. #4831
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 11.12.19

    Straight arm pull down
    13x3x15

    Pull down-medium grip
    27.5x3x15

    Bent over barbell row
    45x3x15

    DB Shrugs
    15x3x20

    DB upright row
    5.5x3x12

    Calf raise
    66x3x20

    Resistance band leg curls
    3x15

    Side raise
    5.5x3x15

    Hammer curls
    5.5x3x15

    Facepulls
    11x3x12

    B/W wall squat
    3x8

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  2. #4832
    Team Ogre FallenAngel80's Avatar
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    Lower 2 – 12.12.19

    Squats - the over-riding feeling as I got the 147 bar on my back was being fearful of pushing my knees out and I think that got in my head. Also, I was cueing to stay tight, but still tipped forward at the bottom. The frustration is real.



    Squat

    Warm-up sets
    45x8
    66x6
    88x2
    100x1

    Squat
    114x3
    121x3
    131x3
    139x3
    147x1 (miss 2)


    Deadlift
    169x3
    180x3
    191x3
    202x3
    213x3

    Blockpulls
    150x1
    175x1
    200x2x3


    Stiff legged deadlifts
    100x5x8


    Resistance Band leg curl
    5x8

    Standing calf raises
    132x5x8

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  3. #4833
    Team Ogre FallenAngel80's Avatar
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    Upper 2 – 13.12.19

    Is it sad that I was excited to start doing OHP again? But dayum, it wasn't as easy as I thought it'd be lol.



    Decline warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1


    Decline bench
    90x6
    91x6
    81x8


    OHP Strict
    45x6
    55x3x6


    Close Grip Barbell Row
    66x5x8

    Shrugs
    27.5x5x8

    Rear Delt Bent Over Raise
    15x5x8

    Hammer Curls
    15x5x8


    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  4. #4834
    Team Ogre FallenAngel80's Avatar
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    Squat – 16.12.19

    Squats felt good. Still trying to focus on knees out and push up with the back.

    Another week at work and then off between Christmas Eve and 2nd Jan. Can't wait, need some mental downtime.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1


    Box Squat
    110x5x2


    Paused Squat
    100x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  5. #4835
    Team Ogre FallenAngel80's Avatar
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    Bench – 17.12.19

    Bench felt good and it was nice to do Slingshot again



    Bench warm-up sets
    45x8
    55x6

    Bench paused
    68x9x3

    Slingshot paused
    100x2x1

    DB Press
    33x3x12

    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    15x3x12

    DB front raise
    11x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  6. #4836
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 18.12.19

    Straight arm pull down
    13x3x15

    Pull down-medium grip
    27.5x3x15

    Bent over barbell row
    45x3x15

    DB Shrugs
    15x3x20

    DB upright row
    5.5x3x12

    Calf raise
    66x3x20

    Resistance band leg curls
    3x15

    Side raise
    5.5x3x15

    Hammer curls
    5.5x3x15

    Facepulls
    11x3x12

    B/W wall squat
    3x8

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  7. #4837
    Team Ogre FallenAngel80's Avatar
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    Deadlift 1RM Test – 19.12.19

    220 was sluggish so I was a little uncertain about 240, but that moved better than the 220. I tried for 270, but the bar wasn't budging lol.



    Front Squat (25 under 1RM)
    (14.05.18 - PR 134lbs)
    45x8
    66x6
    88x3
    109x1



    Raised Trap deadlift (40 under PR)
    (15.10.18 - PR 239lbs)
    159x1
    179x1
    199x1


    Deadlift 1RM Test
    (25.02.19 - PR 255lbs)
    154x1
    176x1
    198x1
    220x1
    240x1
    260x1 - PR
    270x0


    Stiff legged deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  8. #4838
    Team Ogre FallenAngel80's Avatar
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    Upper 2 – 20.12.19

    Decline felt smooth, but OHPs were tough.



    Decline warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1


    Decline bench
    91x6
    92x6
    82x8


    OHP Strict
    45x4
    50x3
    58x4 (miss 2)
    58x4 (miss 2)
    58x4 (miss 2)


    Close Grip Barbell Row
    66x3x12

    Shrugs
    33x3x12

    Rear Delt Bent Over Raise
    22x3x12

    Hammer Curls
    15x3x12


    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  9. #4839
    Team Ogre FallenAngel80's Avatar
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    Squat – 23.12.19

    Squat feeling pretty good. I do a short mobility routine, but the goblet squats and wall squats definitely help warm up my hips.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1


    Box Squat
    113x5x2


    Paused Squat
    100x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  10. #4840
    Team Ogre FallenAngel80's Avatar
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    Bench – 24.12.19

    Bench felt smooth. Off to see the new Jumanji film later this morning so that should be cool. Got a voucher for the cinema which meant we only paid £1.50 for the tickets. Going to the cinema seems to cost so much these days, so we don't go often.




    Bench warm-up sets
    45x8
    55x6
    66x2

    Bench paused
    70x9x3

    Slingshot paused
    100x2x1

    DB Press
    33x3x12

    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    22x3x12

    DB front raise
    11x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  11. #4841
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 25.12.19

    Merry Christmas, everyone!

    Straight arm pull down
    13x3x15

    Pull down-medium grip
    27.5x3x15

    Bent over barbell row
    45x3x15

    DB Shrugs
    15x3x20

    DB upright row
    5.5x3x12

    Calf raise
    66x3x20

    Resistance band leg curls
    3x15

    Side raise
    5.5x3x15

    Hammer curls
    5.5x3x15

    Facepulls
    11x3x12

    B/W wall squat
    3x8

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  12. #4842
    Team Ogre FallenAngel80's Avatar
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    Deadlift – 26.12.19

    I did all the deadlifts today. Feels good to be back doing chains again



    Front Squat (10 under 1RM)
    (14.05.18 - PR 134lbs)
    45x8
    66x6
    88x3
    110x1
    124x1


    Raised Trap deadlift (10 under PR)
    (15.10.18 - PR 239lbs)
    169x1
    189x1
    209x1
    229x1


    Deadlift EMOM
    182x8x1

    Deficit Deadlift
    150x3x2

    Chains
    156x3x2


    Stiff legged deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  13. #4843
    Team Ogre FallenAngel80's Avatar
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    Upper 2 – 27.12.19

    Lowered the weight slightly back down on the OHPs as it'd been such a struggle last week, not that it made them that much easier lol.



    Decline warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1


    Decline bench
    92x6
    92x6
    82x8


    OHP Strict
    45x4
    50x3
    55x3x6


    Close Grip Barbell Row
    66x3x12

    Shrugs
    33x3x12

    Rear Delt Bent Over Raise
    22x3x12

    Hammer Curls
    15x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  14. #4844
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    Squat – 30.12.19

    Squats felt pretty good. I got through Christmas pretty unscathed. I managed not to go ham on food, but ate some nice things too. Will be glad to get back to normality, although not glad to get back to work later this week lol.




    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1


    Box Squat
    116x5x2


    Comp stance squat
    90x2x3


    Paused Squat
    100x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  15. #4845
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    Bench – 31.12.19

    Bench felt solid. No plans for NYE, we haven't been out in like, 10 years lol. We normally fall asleep way before the fireworks start



    Bench warm-up sets
    45x8
    55x6
    66x2

    Bench paused
    74x6x3

    Slingshot paused
    100x1
    102x1

    DB Press
    33x3x8

    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    22x3x12

    DB front raise
    11x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

  16. #4846
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    Active Recovery – 01.01.20

    Happy New Year, everyone!

    Straight arm pull down
    13x3x15

    Pull down-medium grip
    27.5x3x15

    Bent over barbell row
    45x3x15

    DB Shrugs
    15x3x20

    DB upright row
    5.5x3x12

    Calf raise
    66x3x20

    Resistance band leg curls
    3x15

    Side raise
    5.5x3x15

    Hammer curls
    5.5x3x15

    Facepulls
    11x3x12

    B/W wall squat
    3x8

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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    Deadlift – 02.01.20

    Back to work today...oh joy lol. Front squats and deadlifts felt good.




    Front Squat 3RM (10 under)
    (21.05.18 - PR 121lbs)
    45x8
    66x6
    88x3
    111x3


    Raised Trap deadlift 3RM (10 under)
    (22.10.18 - PR 222lbs)
    172x1
    192x1
    212x3


    Deadlift EMOM
    195x8x1

    Deficit Deadlift
    155x3x2

    Chains
    169x3x2


    Stiff legged deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Upper 2 – 03.01.20

    Decline felt heavier than usual today. Couldn't quite hit all my reps on OHP.




    Decline warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1


    Decline bench
    93x6
    94x6
    85x8



    OHP Strict
    45x4
    50x3
    57x4 (miss 2)
    57x5 (miss 1)
    57x4 (miss 2)


    Close Grip Barbell Row
    66x3x12


    Shrugs
    33x3x12


    Rear Delt Bent Over Raise
    22x3x12


    Hammer Curls
    15x3x12


    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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    Squat – 06.01.20

    Squats felt a bit stiff but generally okay this morning.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1


    Box Squat
    119x5x2


    Comp stance squat
    92x2x3


    Paused Squat
    102x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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    Bench – 07.01.20

    Bench continues to feel solid.





    Bench warm-up sets
    45x8
    55x6
    66x2

    Bench paused
    76x6x3

    Slingshot paused
    100x1
    103x1

    DB Press
    33x3x8

    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    22x3x12

    DB front raise
    11x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Active Recovery – 08.01.20

    Straight arm pull down
    13x3x15

    Pull down-medium grip
    27.5x3x15

    Bent over barbell row
    45x3x15

    DB Shrugs
    15x3x20

    DB upright row
    5.5x3x12

    Calf raise
    66x3x20

    Resistance band leg curls
    3x15

    Side raise
    5.5x3x15

    Hammer curls
    5.5x3x15

    Facepulls
    11x3x12

    B/W wall squat
    3x8

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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    Deadlift – 09.01.20

    Feeling tired as my sleep is chit right now. Form could've been better on deadlifts.



    Front Squat Paused 1RM (10 under PR)
    (28.05.18 - PR 136lbs)
    45x8
    66x6
    88x3
    110x1
    126x1


    Flat Trap deadlift 1RM (10 under PR)
    (29.10.18 - PR 227lbs)
    177x1
    197x1
    217x1


    Deadlift EMOM
    208x8x1

    Deficit Deadlift
    160x3x2

    Chains
    182x3x2


    Stiff legged deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Upper 2 – 10.01.20

    Decline felt pretty smooth and push-press felt solid.



    Decline warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1


    Decline bench
    94x6
    95x6
    87x8


    OHP Push
    45x4
    55x2
    60x3x6


    Close Grip Barbell Row
    66x3x12

    Shrugs
    33x3x12

    Rear Delt Bent Over Raise
    22x3x12

    Hammer Curls
    15x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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    Squat – 13.01.20

    Squats feeling pretty good.





    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1


    Box Squat
    123x5x2


    Comp stance squat
    95x2x3


    Paused Squat
    105x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Bench – 14.01.20

    Bench and Slingshot felt solid.



    Bench warm-up sets
    45x8
    55x6
    66x2

    Bench paused
    78x6x3

    Slingshot paused
    100x1
    104x1

    DB Press
    33x3x8

    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    22x3x12

    DB front raise
    11x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Active Recovery – 15.01.20

    Straight arm pull down
    13x3x15

    Pull down-medium grip
    27.5x3x15

    Bent over barbell row
    45x3x15

    DB Shrugs
    15x3x20

    DB upright row
    5.5x3x12

    Calf raise
    66x3x20

    Resistance band leg curls
    3x15

    Side raise
    5.5x3x15

    Hammer curls
    5.5x3x15

    Facepulls
    11x3x12

    B/W wall squat
    3x8

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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    Deadlift – 16.01.20

    Feeling tired today and my deadlift form wasn't great.



    Front Squat Paused 3RM (10 under PR)
    (PR 116lbs)
    45x8
    66x6
    88x3
    106x3


    Flat Trap deadlift 3RM (10 under PR)
    (PR 192lbs)
    172x1
    182x3


    Deadlift EMOM
    221x6x1

    Deficit Deadlift
    165x3x2

    Stiff legged deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Upper 2 – 17.01.20

    Decline and push-press felt good. I'm ready for the weekend, feeling so tired



    Decline warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1


    Decline bench
    94x6
    96x6
    87x8


    OHP Push
    45x4
    55x2
    60x3x6


    Close Grip Barbell Row
    66x3x12

    Shrugs
    33x3x12

    Rear Delt Bent Over Raise
    22x3x12

    Hammer Curls
    15x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Squat – 20.01.20

    Squats felt pretty good.




    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1


    Box Squat
    126x5x2


    Comp stance squat
    95x2x3


    Paused Squat
    105x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    110x3x12

    Resistance Band leg curl
    3x12

    Standing calf raises
    132x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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    Bench – 21.01.20

    Bench still feeling strong



    Bench warm-up sets
    45x8
    55x6
    66x2
    77x1

    Bench paused
    82x6x3

    Slingshot paused
    100x1
    105x1

    DB Press
    33x3x8

    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    22x3x12

    DB front raise
    11x3x12

    Abs
    x100
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
    Reply With Quote

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