Fallen Angel picking herself up!

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[HARRYBEAST]

I have been having the same issue with my butt

That sounded exactly how I meant it to

[FallenAngel80]

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!

[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

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[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]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[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]

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

[FallenAngel80]

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

[FallenAngel80]

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

[FallenAngel80]

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

[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]

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

[FallenAngel80]

Decline felt smoother this week, but was pretty beat by flat bench.



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


Decline bench
95x3x8


Bench
74x3
78x3
83x3
87x3
93x2 (miss 1)


Close Grip Barbell Row
66x5x8

Shrugs
27.5x5x8

Rear Delt Bent Over Raise
15x5x8

Hammer Curls
15x5x8


Abs
x100

[FallenAngel80]

Box squats felt a bit stiff this morning, but I think my form is looking better.



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

[FallenAngel80]

Please with my PR considering I've not long come out of a cut and haven't tested since October 2018. Tried for 106, but just couldn't push enough.



Bench 1RM Test
(02.11.18 - PR 101lbs)
45x8
55x6
66x3
77x1
88x1
99x1
104x1 PR
106x0


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