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  1. #61
    Registered User M4tticus's Avatar
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    25/6/17

    Backsquat - 100kg 3x5
    Pause Glute Bridge - 107.5kg 3x20
    Sitting Smith Calf Raises - 90kg couple sets all out
    Shrugs - 87.5kg 4x15 or something
    BB statics holds - 107.5kg few sets

    Paused atg all squat reps on 1st and 2nd set. Last set did most non paused. Funny how when you deload in bench, it is so easy, and then squats are always hard lol. Glute bridges are nice. Tomorrow benching 78.5kg 3x5 pause, see thou .
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  2. #62
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    26/6/17

    Flat Bench Press Pause - 78.5kg 5,5,6
    Incline DB Press - 32.5kg 10,10,10
    Decline DB Fly - 20kg DB's 3x10
    DB Pullovers - 27.5kg few sets
    DB Rows - 32.5kg 5x13 or so
    BB Shrugs - 87.5kg few sets
    Static holds 107.5kg

    Benching felt hard today. Squats tomorrow 101kg 3x5, probs wont pause all reps. Yah see ye.
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  3. #63
    Registered User M4tticus's Avatar
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    27/6/17

    Backsquat - 101kg 3x5
    Front Squats - 75kg 3x5
    Backsquat holds - 140kg
    Frontsquat holds - 100kg
    Pause Glute Bridge - 107.5kg 3x21
    Sitting Smith Calf Raises - 90kg couple sets all out

    Trying out front squats. They are pretty hard. Gonna start doing them maybe 2 or 3 times a week, gotta get stronger at them. Rest day tomorrow. Thursday benching 79.5kg 3x5 pause see ya then.
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  4. #64
    Registered User M4tticus's Avatar
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    29/6/17

    Flat Bench Press Pause - 79.5kg 5,5,7
    Incline DB Press - 35kg 6,6,6
    Decline DB Fly - 20kg DB's 3x10
    DB Pullovers - 30kg few sets
    DB Rows - 35kg 5x8 or so
    BB Shrugs - 90kg few sets
    Static holds 110kg

    Good with benching.
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  5. #65
    Registered User M4tticus's Avatar
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    30/6/17

    Backsquat - 102.5kg 3x5
    Front Squats - 76kg 3x5
    Pause Glute Bridge - 110kg 3x19
    Sitting Smith Calf Raises - 90kg couple sets all out
    Shrugs - 90kg few sets, 110kg few sets

    Front squats are hard, still learning abit. Backsquats are pretty good, let's keep it going. Glute bridges are awesome. Shrugs are cool. Tomorrow 147.5kg 3x5 deads. Gonna git it.
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  6. #66
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    1/7/17

    Deadlift - 147.5kg 3x5
    Flat Bench Press Pause - 80kg 5,5,6
    OHP - 55kg 5,4,4
    OHP drops sets till shoulder falling off
    Then drop set front raises
    DB hammercurl drop sets

    Damn them deads are getting tough. Will do 150kg 3x5 next week, i gawt this. OHP is being a potato(maybe not), hopefully front squats increase it. Changes to my normal 'benching' days taking place. Now squatting before benching, 3x10 or 5x10, working up to a heavy triple, double or single after that. Will be squatting 5x per week, holidays now so i have amazing recovery so i will test trial this. Got the idea from Broz's training style, just gonna see how it goes. Also temp replacing Incline DB Presses with CG Bench, that's all the changes for now. Tomorrow with a regular squat session, 103.5kg 3x5. The squatting before benching session's are not following the Stronglifts 5x5 progression, just popping them in there, see how it goes.
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  7. #67
    Registered User M4tticus's Avatar
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    2/7/17

    Backsquat - 103kg 3x5 then 110kg for 5!!!! waat
    Front Squats - 70kg 4,5,6,6 77.5kg 5,5 or something
    Backsquat holds - 145kg
    Frontsquat holds - 100kg
    Pause Glute Bridge - 110kg 3x20
    Sitting Smith Calf Raises - 90kg couple sets all out

    Well i felt like going to 110kg on backsquats after the 3x5, expecting to get 2 or at best 3 reps. Got 5. Damn that felt good. So yeah still planning on squatting 5x per week, tomorrow will probably be something like 80kg 3x10 then ramping up to a double of 115kg or something based on how i performed today . Also benching 81kg 3x5 pause, back at old weight now, should move good . Front squats are getting better, was kinda placing alot of strain on wrists, but i'm trying to stay more upright, watched candito's form vid and trying to get better at the movement. Onward!
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  8. #68
    Registered User M4tticus's Avatar
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    3/7/17

    Backsquat - 80kg 3x10, 100kg for 1, 115kg for 2
    Flat Bench Press Pause - 81kg 5,5,5
    CG Bench Press - 72.5kg 3x8
    Incline DB Fly - 17.5kg DB's 3x10
    DB Pullovers - 30kg 3x6 or 8
    DB Rows - 37.5kg 3x8 or so
    Pulldowns and the like
    Some armwrestling training

    Almost 3hr session . Squats were good. Benching was alright. CG Bench is cool. Bought straps today, will use them for static holds for forearms tomorrow. Normal squat session tomorrow, not sure what ill peak at maybe 112.5kg for 3 - 5 reps, we will see. 105kg 3x5 beforehand though, nice to have a new weight for the 3x5/5x5.
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  9. #69
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    4/7/17

    Backsquat - 105kg 3x5 then 112.5kg for 4
    Front Squats - 70kg 5,5,6
    Backsquat holds - 150kg
    Frontsquat holds - 100kg
    Pause Glute Bridge - 112.5kg 3x18
    Sitting Smith Calf Raises - 90kg couple sets all out
    Shrugs - 115kg with straps 3 sets
    Armwrestling training

    Good session. Squats were good, glute bridges good. Front squats are getting there. Got straps as my grip was failing when i do shrugs, can do a lot more weight with straps now. Will only use for straps for armwrestling training n shrugs, not deads. Tomorrow rest, see ya Thursday.
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  10. #70
    Registered User M4tticus's Avatar
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    6/7/17

    Backsquat - 81kg 3x10, 100kg for 1, 115kg for 3
    Flat Bench Press Pause - 82kg 5,5,5
    CG Bench Press - 73.5kg 8,8,7
    Incline DB Fly - 20kg DB's 3x10
    DB Pullovers - 30kg 3x6 or 8
    BB Rows - 60kg 3x12
    Pulldowns and the like
    Some armwrestling training

    Good session, these are really long ones, like 3 hrs today with stretching n stoof at end. Also got +1 rep on the 115kg squats which was cool. Tomorrow squats and that.
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  11. #71
    Registered User M4tticus's Avatar
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    7/7/17

    Backsquat - 106kg 3x5 then 112.5kg for 4
    Front Squats - 72.5kg 5,5,5
    Pause Glute Bridge - 112.5kg 3x20
    Sitting Smith Calf Raises - 90kg couple sets all out
    Shrugs - 115kg with straps 3 sets
    Armwrestling training

    Good session, deads tomorrow 150kg 3x5 let get it.
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  12. #72
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    8/7/17

    Deadlift - 150kg 3x5
    Flat Bench Press Pause - 82.5kg 5,5,5
    OHP - 56kg 4,5,5
    OHP drops sets till shoulder falling off
    Then drop set front raises
    DB hammercurl drop sets

    Was good, killin deads. Lets keep it going.
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  13. #73
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    9/7/17

    Backsquat - 107.5kg 3x5 then 115kg for 3
    Front Squats - 73.5kg 5,5,5
    Backholds 150kg, front holds 100kg
    Pause Glute Bridge - 115kg 3x19
    Sitting Smith Calf Raises - 95kg couple sets all out
    Shrugs - 117.5kg with straps 3 sets
    Armwrestling training

    Gooood, keep the sqwats going
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  14. #74
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    10/7/17

    Backsquat - 82.5kg 3x10, 100kg for 1, 117.5kg for 2
    Flat Bench Press Pause - 83.5kg 5,5,5
    CG Bench Press - 74.5kg 7,7,7
    Incline DB Fly - 22.5kg DB's 3x8 or 10
    DB Pullovers - 30kg 3x6 or 8
    BB Rows - 62.5kg 3x14
    Pulldowns and the like
    Some armwrestling training

    Goood, sqwtts tomorrow 108.5kg i got this, lets keep it rolling.
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  15. #75
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    11/7/17

    Backsquat - 108.5kg 3x5 then 115kg for 4
    Front Squats - 75kg 5,5,4 dropped it lol
    Backholds 150kg, front holds 100kg
    Pause Glute Bridge - 115kg 3x20
    Sitting Smith Calf Raises - 95kg couple sets all out
    Shrugs - 117.5kg with straps 4 sets

    Good, dropped bar last rep last set of front squats, bar fell forward at bottoms position lol.
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  16. #76
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    10/7/17

    Backsquat - 83.5kg 3x10, 100kg for 1, 120kg for 3 gooood
    Flat Bench Press Pause - 84.5kg 5,5,5 getting hard, last rep was real hard.
    CG Bench Press - 75kg 7,7,7
    Incline DB Fly - 22.5kg DB's 3x8 or 10
    DB Pullovers - 32.5kg 3x6
    BB Rows - 63.5kg 3x14
    Pulldowns and the like
    Some armwrestling training

    Alright really happy with the 120kg 3 rep squats, feels good. Benching is getting hard. May just keep going as a 3x3 with no deload and do a couple singles after it for as long as i can. Then deload and do 3x3 or back to 5x5 with heavy sets after it like for squats.
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  17. #77
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    14/7/17

    Backsquat - 110kg 3x5 then 117.5kg for 1 lol not today i guess
    Front Squats - 76kg 5,5,5
    Pause Glute Bridge - 120kg 3x16
    Sitting Smith Calf Raises - 95kg couple sets all out
    Shrugs - 120kg with straps 4 sets
    Armwrestlong stoof

    Yrh good, only 117.5kg for 1, didnt feel it. But 110kg 3x5 is solid. Tomorrow 152.5kg 3x5 deads, lets get it. Getting better at front squats.
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    16/7/17

    Deadlift - 152.5kg 5,4,2 awh gg
    Flat Bench Press Pause - 85kg 3,3,3
    OHP - 52.5kg 5,5,6
    OHP drops sets till shoulder falling off
    Then drop set front raises
    DB hammercurl drop sets

    The streak of deads has finally come to an end, been going linear 2.5kg every session in success from mid 120kg area, which is awesome. Deloading to 142.5kg 3x5 then doing a heavy single or double after until i reach the 150's again. Deloaded ohp, its being a bugger lately.
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    16/7/17

    Backsquat - 111kg 3x5 then 122.5kg for 1
    Front Squats - 77.5kg 5,4 falled again jaysus, 4
    Unrack holds 100kg front squat position 150kg backsquat position
    Pause Glute Bridge - 120kg 3x17
    Sitting Smith Calf Raises - 95kg couple sets all out
    Shrugs - 122,5kg with straps 3 sets
    Armwrestlong stoof

    Alright was decent, 111kg felt best on second set. Damn front squats are slippin, gonna stay with this weight for next session. Tomorrow 85kg 3x10 squats and 86kg bench 3x3. School starting next couple days again.
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    17/7/17

    Backsquat - 85kg 3x10, 100kg for 1, 117.5kg for 1 eh
    Flat Bench Press Pause - 86kg 3x3
    CG Bench Press - 76kg 7,7,7 then 60kg for 16
    Incline DB Fly - 22.5kg DB's 3x8 or 10
    DB Pullovers - 32.5kg 3x6
    BB Rows - 65kg 3x14
    Pulldowns and the like
    Some armwrestling training

    Was good. The 3x10 felt good, will pr on the heavier weight soon again. Tomorrow squats 112.5kg 3x5 omannn,
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  21. #81
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    M4tticus is offline
    18/7/17

    Backsquat - 112.5kg 3x5 then 120kg for 3
    Front Squats - 77.5kg 4,4,4
    Unrack holds 100kg front squat position 150kg backsquat position
    Pause Glute Bridge - 120kg 3x18
    Sitting Smith Calf Raises - 95kg couple sets all out
    Shrugs - 125kg with straps 3 sets
    Armwrestlong stoof

    Squats were really good today.
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    20/7/17

    Backsquat - 86kg 3x10, 100kg for 1, 120kg for 2
    Flat Bench Press Pause - 87kg 3x3
    CG Bench Press - 77kg 6,6,6 then 60kg for 16
    Incline DB Fly - 22.5kg DB's 3x8 or 10
    DB Pullovers - 32.5kg 3x6
    BB Rows - 66kg 3x14
    Pulldowns and the like
    Some armwrestling training

    Was good
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    21/7/17

    Backsquat - 113.5kg 3x5 then 122.5 for 1
    Front Squats - 77.5kg 4,4,4
    Pause Glute Bridge - 120kg 3x19
    Sitting Smith Calf Raises - 97.5kg couple sets all out
    Shrugs - 127.5kg with straps 4 sets
    Armwrestlong stoof

    Squats were nice. Front squats bit annoying.
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    22/7/17

    Deadlift - 142.5kg 3x5, then 160kg for 3
    Flat Bench Press Pause - 87.5kg 3,3,3
    OHP - 53.5kg 5,5,5
    OHP drops sets till shoulder falling off
    Then drop set front raises

    Good session today, really happy with the deads. Benching should be good for a while longer. OHP nice. Tomorrow squats 115kg 3x5.
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    23/7/17

    Backsquat - 115kg 5,5,4 then 122.5 for 1
    Front Squats - 60kg 7,7,7 pause most
    Pause Glute Bridge - 120kg 3x20
    Sitting Smith Calf Raises - 97.5kg couple sets all out
    Shrugs - 127.5kg with straps 4 sets
    Armwrestlong stoof

    Not deloading squat yet but moving to 3x3 till its run its cource. Then will deload and go back to 3x5 and repeat the process most likely. Rest was good, front squats focusing on form n stuuf
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