Fallen Angel picking herself up!

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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