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  1. #4861
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 22.01.20

    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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  2. #4862
    Team Ogre FallenAngel80's Avatar
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    Deadlift – 23.01.20

    Deads felt pretty good. EMOMs are a b!tch lol.



    Front Squat 1RM (5 under PR)
    (PR 134lbs)
    45x8
    66x6
    88x3
    100x2
    115x1
    129x1


    Raised Trap deadlift 1RM (5 under PR)
    (PR 239lbs)
    194x1
    214x1
    234x1


    Deadlift EMOM
    234x3x1

    Deficit Deadlift
    170x3x2

    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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  3. #4863
    Hammy Hammy Hobbes thehobbes's Avatar
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    Keep up the great work in here OP! Mirin' squat depth, also that db set in the background -that looks awesome!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  4. #4864
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by thehobbes View Post
    Keep up the great work in here OP! Mirin' squat depth, also that db set in the background -that looks awesome!
    Thank you - yeah I'll probably never use most of that DB set as it's too heavy lol!


    Decline and push-press felt good, although it's been a busy week so I'm looking forward to resting over the weekend.



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


    Decline bench
    96x6
    96x6
    87x8


    OHP Push
    45x4
    55x3
    65x3x6


    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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  5. #4865
    Registered User Fiction2Fitness's Avatar
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    Looking good. I skipped bench for like... 3 months. My shoulders are so again just thinking of decline or ohp, lol. Good to get things done in a busy week and still get some time to rest.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
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  6. #4866
    Team Ogre FallenAngel80's Avatar
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    Squat – 27.01.20

    Squats felt pretty good today.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1
    120x1



    Box Squat
    131x5x2


    Comp stance squat
    95x2x3


    Paused Squat
    105x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    105x3x12

    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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  7. #4867
    Team Ogre FallenAngel80's Avatar
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    Bench – 28.01.20

    Bench felt good. Tried DB presses at a heavier weight, and they were tough



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

    Bench paused
    84x5x3

    Slingshot paused
    105x1
    105x1

    DB Press
    38.5x5 (miss 3)
    38.5x6 (miss 2)
    38.5x5 (miss 3)


    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
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  8. #4868
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 29.01.20

    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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  9. #4869
    Team Ogre FallenAngel80's Avatar
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    Deadlift – 30.01.20

    Started with some paused deads today to try and get the form down.



    Front Squat 3RM (5 under PR)
    (PR 121lbs)
    45x8
    66x6
    88x3
    100x1
    116x3


    Raised Trap deadlift 3RM (5 under PR)
    (PR 222lbs)
    177x1
    197x1
    217x3


    Deficit Deadlifts
    135x3x3

    Paused Deadlifts
    135x3x3

    Stiff Legged Deadlifts
    105x3x12

    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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  10. #4870
    Registered User Fiction2Fitness's Avatar
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    soo many deadlifts. Looks good. The other gym I checked out had a trap bar, might have to try that out some time.
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  11. #4871
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by Fiction2Fitness View Post
    soo many deadlifts. Looks good. The other gym I checked out had a trap bar, might have to try that out some time.
    Yeah I'm hoping all the deadlifts will improve my form, as my back has been rounding more lately. Trapbar puts less pressure on the lower back (I think!).
    - 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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  12. #4872
    Team Ogre FallenAngel80's Avatar
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    Upper 2 – 31.01.20

    Push-press was TOUGH lol, that is all.





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


    Decline bench
    97x6
    98x6
    88x8


    OHP Push
    45x4
    55x3
    65x2
    70x5 (miss 1)
    70x6
    70x6


    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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  13. #4873
    Team Ogre FallenAngel80's Avatar
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    Deadlift – 03.02.20

    Deadlifts have been swapped to Mondays, as I'm hoping lifting straight after having two days' rest at the weekend might help with the fatigue I've been feeling on these. Fingers crossed.




    Front Squat Paused 1RM (5 under PR)
    (PR 136lbs)
    45x8
    66x6
    88x3
    100x1
    120x1
    131x1


    Flat Trap deadlift 1RM (5 under PR)
    (PR 227lbs)
    182x1
    202x1
    222x1


    Deficit Deadlifts
    140x3x3

    Paused Deadlifts
    145x3x3

    Stiff Legged Deadlifts
    100x3x12

    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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  14. #4874
    Team Ogre FallenAngel80's Avatar
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    Bench – 04.02.20

    Bench felt solid.




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

    Bench paused
    86x5x3

    Slingshot paused
    105x1
    105x1

    Incline 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
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  15. #4875
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 05.02.20

    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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  16. #4876
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    Squat – 06.02.20

    Box squats started off feeling tough as I accidentally paused on the first rep! Still working on pushing up the back. Think the final set was the better one.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1
    120x1


    Box Squat
    137x5x2

    Comp stance squat
    95x2x3


    Paused Squat
    105x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    105x3x12

    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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  17. #4877
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    Upper 2 – 07.02.20

    Decline felt pretty good, but OHP just wasn't happening.




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

    Decline bench
    98x6
    98x6
    88x8

    OHP Strict
    45x4
    55x3
    60x3 (miss 3)
    60x3 (miss 3)
    60x3 (miss 3)

    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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    Deadlift – 10.02.20

    Deadlifts felt stronger this morning. Feel like I was more able to focus on my back. Some slight rounding on the third set of paused deadlifts.




    Front Squat Paused 3RM (5 under PR)
    (PR 116lbs)
    45x8
    66x6
    88x3
    100x1
    111x3


    Flat Trap deadlift 3RM (5 under PR)
    (PR 192lbs)
    147x1
    167x1
    187x3


    Deficit Deadlifts
    150x3x3

    Paused Deadlifts
    160x3x3

    Stiff Legged Deadlifts
    100x3x12

    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 – 11.02.20

    Bench feeling strong. It's frickin' cold here today. We had snow yesterday afternoon which just throws everyone off as we're never prepared for it lol.




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

    Bench paused
    89x4x3

    Slingshot paused
    105x1
    110x1

    Incline DB Press
    22x3x8
    27.5x8
    27.5x8


    Wide grip barbell row
    66x3x12

    Shrugs
    33x3x12

    Side raise
    11x3x12

    Rear delt bent over raise
    22x3x12

    DB front raise
    11x3x12

    Abs
    x100
    Last edited by FallenAngel80; 02-10-2020 at 09:40 PM.
    - 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 – 12.02.20

    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
    Reply With Quote

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    Squat – 13.02.20

    Squat feels better, but still working on pushing up with the back.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x1
    115x1
    132x1


    Box Squat
    140x4x2

    Comp stance squat
    95x2x3


    Paused Squat
    105x2x3

    Wide Squat
    45x2x10

    Stiff Legged Deadlifts
    105x3x12

    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 – 14.02.20

    Bench felt good and OHP was better at the lighter weight.




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

    Decline bench
    98x6
    99x6
    88x8

    OHP Strict
    45x4
    50x3x6


    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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    Deadlift – 17.02.20

    Trapbar tie PR was just not happening today.



    Front Squat 1RM (tie PR)
    (PR 134lbs)
    45x8
    66x6
    88x3
    110x1
    120x1
    134x1 - tie PR


    Raised Trap deadlift 1RM (tie PR)
    (PR 239lbs)
    179x1
    199x1
    219x1
    239x0
    239x0


    Deficit Deadlifts
    155x3x3

    Paused Deadlifts
    165x3x3

    Stiff Legged Deadlifts
    100x3x12

    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 – 18.02.20

    Bench feeling pretty good, although my spotter got a bit distracted on second set of Slingshot and forgot to grab the bar



    Bench warm-up sets
    45x8
    55x6
    66x2
    77x1
    88x1

    Bench paused
    93x3x2

    Slingshot paused
    110x1
    115x1

    Incline DB Press
    27.5x3x8


    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 – 19.02.20

    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
    Reply With Quote

  26. #4886
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    Squat – 20.02.20

    Squats sucked today. Life is pretty stressful and Alan is going to be out of a job and we don't think the new provider is going to take on the old employees. My work is relentless and I think I need to cut some down. So, I think it's started to catch up



    B/W Wall Squat
    3x8


    Goblet squat with band
    27.5x3x8


    Squat warm up sets
    45x8
    66x6
    88x3
    100x1
    120x1
    132x1


    Box Squat
    145x2
    145x1 (miss 1)
    145x0
    132x2


    Comp stance squat
    95x2x3



    Paused Squat
    105x2x3


    Wide Squat
    45x2x10


    Stiff Legged Deadlifts
    105x3x12


    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

  27. #4887
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    Upper 2 – 21.02.20

    Decline felt a bit sluggish, but managed to get it.





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

    Decline bench
    99x6
    99x6
    88x8

    OHP Strict
    45x4
    50x3x6


    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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    Deadlift – 24.02.20

    My back wasn't always on point. I've increased calories again, because I'm thinking it's just not enough to fuel the training so we'll see if that helps too.



    Front Squat 3RM (20 under PR)
    (PR 121lbs)
    45x8
    66x6
    88x3
    101x3


    Raised Trap deadlift 3RM (tie PR)
    (PR 222lbs)
    182x1
    202x1
    222x3 - tie PR


    Deficit Deadlifts
    160x3x3

    Paused Deadlifts
    170x3x3

    Stiff Legged Deadlifts
    100x3x12

    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

  29. #4889
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    Bench – 25.02.20

    Bench starting to feel a little tough on the 95s. Slingshot still pretty smooth.



    Bench warm-up sets
    45x8
    55x6
    66x2
    77x1
    88x1

    Bench paused
    95x3x2

    Slingshot paused
    110x1
    115x1

    Incline DB Press
    27.5x3x8


    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 – 26.02.20

    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
    13x3x12

    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

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