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  1. #4801
    Team Ogre FallenAngel80's Avatar
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    Press Day 2 – 01.11.19

    Left side felt a bit weak during decline, so didn't feel as solid as usual.




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


    Decline Bench
    Working sets
    95x3x8


    Bench TNG
    54x5
    59x5
    63x5
    68x5
    72x5


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  2. #4802
    Team Ogre FallenAngel80's Avatar
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    Lower Day 1 – 04.11.19

    Set 4 was a grinder meaning I didn't have much left for set 5.



    Squat mobility routine

    Warm-up sets
    45x8
    66x6
    88x3
    100x1


    Squat
    116x5
    124x5
    132x5
    140x5
    149x1 (miss 4)


    Deadlift
    132x5
    143x5
    154x5
    165x5
    176x5

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  3. #4803
    Team Ogre FallenAngel80's Avatar
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    Press Day 1 – 05.11.19

    Bench felt okay, but the top of my back is so sore. Got a nice bruise and looks like a burst blister from the knurling on the bar. I'll probably get a callus on my back lol.




    Bench
    Warm-up set
    45x8
    55x6


    Bench TNG
    Working sets
    63x5
    68x5
    72x5
    77x5
    81x5


    DB Press
    27.5x5x8


    Wide grip barbell row
    66x5x8

    Shrugs
    27.5x5x8

    Side raise
    11x5x8

    Rear delt bent over raise
    15x5x8

    DB front raise
    11x5x8

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  4. #4804
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 06.11.19

    Aux day now includes box squats and goblet squats.



    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

    Goblet squats
    20x3x5

    Box squats
    85x5x2

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  5. #4805
    Team Ogre FallenAngel80's Avatar
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    Lower Day 2 – 07.11.19

    This session just felt tough throughout for both squats and deads, was glad to get it done.



    Warm-up sets

    45x8
    66x6
    88x2


    Squat
    99x5
    107x5
    116x5
    124x5
    132x5


    Deadlift
    154x5
    165x5
    176x5
    187x5
    198x5


    Blockpulls
    150x1
    175x1
    200x1
    225x1



    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  6. #4806
    Team Ogre FallenAngel80's Avatar
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    Press Day 2 – 08.11.19

    Decline felt a little heavy today. Am at a training course these past two days and the travelling has been a little rough so it's probably just caught up with me today.



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


    Decline Bench
    Working sets
    95x3x8


    Bench TNG
    54x5
    59x5
    63x5
    68x5
    72x5


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  7. #4807
    Team Ogre FallenAngel80's Avatar
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    Squat – 11.11.19

    Mondays are now squat days! Box squats are harrrddd! They've made me appreciate how important it is to brace, especially at the bottom.

    I've weirdly missed paused squats so it's nice to be doing them again.




    Goblet squat with band
    22x3x8


    Squat warm up sets
    45x8
    66x6
    88x3
    100x2
    120x1


    Box Squat
    130x3x2


    Paused Squat
    115x2x3


    Wide Squat
    45x2x10


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  8. #4808
    Team Ogre FallenAngel80's Avatar
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    Upper 1 – 12.11.19

    Bench felt good, just need to be aware of keeping my butt on the bench




    Bench
    Warm-up sets
    45x8
    55x6
    63x3


    Bench
    Working sets
    68x3
    72x3
    77x3
    81x3
    86x3


    DB Press
    27.5x5x8


    Wide grip barbell row
    66x5x8

    Shrugs
    27.5x5x8

    Side raise
    11x5x8

    Rear delt bent over raise
    15x5x8

    DB front raise
    11x5x8

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  9. #4809
    Team GAT Rep HARRYBEAST's Avatar
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    HARRYBEAST is offline
    I have been having the same issue with my butt

    That sounded exactly how I meant it to
    The Beast Journey to Elite
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    Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
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  10. #4810
    Team Ogre FallenAngel80's Avatar
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    FallenAngel80 is offline
    Originally Posted by HARRYBEAST View Post
    I have been having the same issue with my butt

    That sounded exactly how I meant it to
    Lol! Sending thoughts and prayers for your butt issues!
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  11. #4811
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 13.11.19

    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

    Goblet squats
    22x3x5

    Box squat
    85x5x2

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  12. #4812
    Team Ogre FallenAngel80's Avatar
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    Lower Day 2 – 14.11.19

    Last set of squats felt better. I think the most I've been focusing on the 'chest up' cue the less I've been mindful of my bracing. I focused on my bracing more and it felt better.

    Grip failed on 203 Deadlifts so I didn't feel the 3rd rep was official, so repeated it.



    Warm-up sets
    45x8
    66x6
    88x2

    Squat
    104x3
    112x3
    121x3
    129x3
    137x3

    Deadlift
    159x3
    170x3
    181x3
    192x3
    203x2 (lost my grip so didn't count it)
    203x3


    Blockpulls
    150x1
    175x1
    200x3
    225x3

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  13. #4813
    Team Ogre FallenAngel80's Avatar
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    Upper 2 – 15.11.19

    We tried decline at 105, which was a 10lb increase from last week. My arms didn't like it lol. Dropped to 100 on the last set, but I think my arms were beat my that point.



    Warm-up sets:
    45x8
    55x6
    66x3
    77x1
    88x1
    100x1


    Decline bench
    105x4 (miss 4)
    105x3 (miss 5)
    100x6 (miss 2)


    Bench
    59x3
    63x3
    68x3
    72x3
    77x3


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  14. #4814
    Team Ogre FallenAngel80's Avatar
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    Squat – 18.11.19

    My butt is certainly feeling it from all these squats ol.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x2
    120x1

    Box Squat
    130x3x2

    Paused Squat
    115x2x3

    Wide Squat
    45x2x10

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  15. #4815
    Team Ogre FallenAngel80's Avatar
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    Upper 1 – 19.11.19

    Really trying to squeeze my butt during bench...now have really achy glutes lol.





    Bench
    Warm-up sets
    45x8
    55x6
    66x3


    Bench
    Working sets
    73x3
    77x3
    82x3
    86x3
    91x3


    DB Press
    27.5x5x8


    Wide grip barbell row
    66x5x8

    Shrugs
    27.5x5x8

    Side raise
    11x5x8

    Rear delt bent over raise
    15x5x8

    DB front raise
    11x5x8

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  16. #4816
    Team Ogre FallenAngel80's Avatar
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    Active Recovery – 20.11.19

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
    Reply With Quote

  17. #4817
    Team Ogre FallenAngel80's Avatar
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    Lower Day 2 – 21.11.19

    Went into this feeling quite tired physically. I was focusing on trying not to let my knees move forward, but I guess it'll take time for that to come more naturally. Second rep of 142 took it out of me.



    Warm-up sets
    45x8
    66x6
    88x2

    Squat
    109x3
    117x3
    126x3
    134x3
    142x2 (miss 1)

    Deadlift
    164x3
    175x3
    186x3
    197x3
    208x3

    Blockpulls
    150x1
    175x1
    200x3
    225x3

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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    Upper 2 – 22.11.19

    Feeling tired today and decline just wasn't having it.




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


    Decline bench
    100x7 (miss 1)
    100x6 (miss 2)
    100x6 (miss 2)


    Bench
    64x3
    68x3
    73x3
    77x3
    82x3


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  19. #4819
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    Squat – 25.11.19

    Squats feeling pretty good. Really trying to work on the knees and not allowing them to travel forward.





    B/W Wall Squat
    3x8


    Goblet squat with band
    27.5x3x8


    Squat warm up sets
    45x8
    66x6
    88x3
    100x2
    120x1


    Box Squat
    130x3x2


    Paused Squat
    20x2x3


    Wide Squat
    45x2x10


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  20. #4820
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    Upper 1 – 26.11.19

    Bench felt pretty good. I'm reading more around nutrient timing and what I have pre/post my training. I've got some maltodextrin carbs so I'm having these with some whey isolate 30 mins before I train and then also after I train. I'm hoping these will help me get the most out of my training and increase muscle protein synthesis.



    Bench
    Warm-up sets
    45x8
    55x6
    66x3


    Bench
    Working sets
    78x3
    82x3
    87x3
    91x3
    96x3


    DB Press
    27.5x5x8


    Wide grip barbell row
    66x5x8

    Shrugs
    27.5x5x8

    Side raise
    11x5x8

    Rear delt bent over raise
    15x5x8

    DB front raise
    11x5x8

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  21. #4821
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    Active Recovery – 27.11.19

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  22. #4822
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    Lower Day 2 – 28.11.19

    Noticed a difference in my energy levels this morning; felt a little less fatigued as the session went on, which I'm assuming is down to the shake I'm having before training. By the last couple of sets on conventional deads I was feeling a little tired and my form got lazy so I need to watch that.



    Warm-up sets
    45x8
    66x6
    88x2

    Squat
    109x3
    117x3
    126x3
    134x3
    142x3

    Deadlift
    164x3
    175x3
    186x3
    197x3
    208x3


    Blockpulls
    150x1
    175x1
    200x3
    225x1 (miss 2 - lost grip)
    225x1 (miss 2 - lost grip and ran out of juice)

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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  23. #4823
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    Upper 2 – 28.11.19

    Decline felt slow and my arms were pretty fawked, but managed to push through. All three sets were pretty much as sluggish as the first (in the video).



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


    Decline bench
    96x3x8


    Bench
    69x3
    73x3
    78x3
    82x3
    88x3


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
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    Squat – 02.12.19

    Finally feels like the "knees out" cue is sinking in lol. Just got to remember to push up with the back on the way back up.



    B/W Wall Squat
    3x8

    Goblet squat with band
    27.5x3x8

    Squat warm up sets
    45x8
    66x6
    88x3
    100x2
    120x1


    Box Squat
    130x3x2


    Paused Squat
    100x2x3


    Wide Squat
    45x2x10


    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
    Reply With Quote

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    Upper 1 – 03.12.19

    Bench felt pretty good. My previous Pr was 101x1 so I PR'd by a rep! Testing my 1RM next week




    Bench
    Warm-up sets
    45x8
    55x6
    66x3
    77x1


    Bench
    Working sets
    83x3
    87x3
    92x3
    96x3
    101x2 (miss 1) Rep PR


    DB Press
    27.5x5x8


    Wide grip barbell row
    66x5x8

    Shrugs
    27.5x5x8

    Side raise
    11x5x8

    Rear delt bent over raise
    15x5x8

    DB front raise
    11x5x8

    Abs
    x100
    - Fallen Angel -

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

    Training PRs: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
    Reply With Quote

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    Active Recovery – 04.12.19

    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
    Reply With Quote

  27. #4827
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    Lower Day 2 – 05.12.19

    I feel my squat form looks much better, but I was pretty beat by 147.




    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: 170/101/255
    Meet PRs: 149/93/220

    Goals: 200/132/250
    Reply With Quote

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