Strong, Stronger, Strongerer

[NomadicApe]

Slingshot Bench Press:
147.5kg x2

2sec Pause Bench Press:
117.5kg x2
117.5kg x2
117.5kg x2
117.5kg x2
117.5kg x2

Front Squat:
90kg x6
90kg x6
90kg x6

DB Shoulder Press: 26kg 3x10
Pull Ups: BW 4x10


Slingshot Bench Press PR today, heaviest ive ever benched, was at 8RPE, so very happy. Front Squats are still poverty, but slowly improving.

[NomadicApe]

Squat:
172.5kg x3
172.5kg x3
172.5kg x3

Close Grip Bench Press:
110kg x5
110kg x5
110kg x5

Deadlift:
210kg x1
210kg x1

Leg Press: 180kg 3x10

[NomadicApe]

High Bar Squat:
155kg x6
140kg x6
140kg x6
140kg x6
140kg x6

Bench Press:
127.5kg x5
115kg x5
115kg x5
115kg x5

DB Lateral Raises: 7.5kg 3x15
Tricep Pushdowns: 35kg 3x15

[NomadicApe]

Deadlift:
222.5kg x1
197.5kg x4
197.5kg x4
197.5kg x4

SLDL:
122.5kg x8
122.5kg x8
122.5kg x8

Feet Up Bench Press:
95kg x8
95kg x8

DB Seal Rows: 30kg 5x10

[NomadicApe]

Slingshot Bench Press:
140kg x4

2sec Pause Bench Press:
115kg x4
115kg x4
115kg x4
115kg x4
115kg x4

Front Squat:
82.5kg x8
82.5kg x8
82.5kg x8

DB Shoulder Press: 25kg 3x10
Pull Ups: BW 4x10

[NomadicApe]

Squat:
180kg x5
162.5kg x5
162.5kg x5
162.5kg x5

Deadlift:
200kg x1
200kg x1
200kg x1

Overhead Press:
55kg x7
55kg x7

Machine Rows: 80kg 3x15


First time taking 180kg for 5 reps today. Feels good to get that standard. Next week i will swap yesterdays Front Squats and todays Overhead Press. Will make today a lower body focus day, and yesterday an upper focus day.

[NomadicApe]

High Bar Squat:
160kg x3
145kg x3
145kg x3
145kg x3
145kg x3

Bench Press:
130kg x4
117.5kg x4
117.5kg x4
117.5kg x4

DB Lateral Raises: 10kg 3x15
Tricep Pushdowns: 60kg 3x15

[NomadicApe]

Deadlift:
225kg x1
202.5kg x3
202.5kg x3
202.5kg x3

SLDL:
127.5kg x7
127.5kg x7
127.5kg x7

Close Grip Bench Press:
100kg x7
100kg x7
100kg x7

Bentover DB Rows: 30kg 4x10

[NomadicApe]

Slingshot Bench Press:
145kg x3

2sec Bench Press:
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3

Overhead Press:
57.5kg x6
57.5kg x6

Facepulls: 40kg 3x15
Pull Ups: BW 4x10

[NomadicApe]

Squat:
185kg x4
165kg x4
165kg x4
165kg x4

Deadlift:
202.5kg x1
202.5kg x1
202.5kg x1

Front Squat:
87.5kg x7
87.5kg x7
87.5kg x7

Machine Rows: 90kg 3x15


Todays squats were pretty tough. 185kg x4 i guess is a PR. I do prefer having FS instead of OHP today though, certainly helped speed thing along.

[NomadicApe]

High Bar Squat:
165kg x2
147.5kg x2
147.5kg x2
147.5kg x2
147.5kg x2

Bench Press:
132.5kg x3
120kg x3
120kg x3
120kg x3

DB Lateral Raises: 10kg 3x15
Tricep Pushdowns: 60kg 3x15

[NomadicApe]

Deadlift:
227.5kg x1
207.5kg x2
207.5kg x2
207.5kg x2

Rack Pull:
220kg x1
220kg x1
220kg x1

Close Grip Bench Press:
105kg x6
105kg x6
105kg x6

Bentover DB Rows: 30kg 4x10


This was a really fun session. Feels good to pull 227kg/500lb in training, shooting for some PRs in the next few weeks. Ive moved SLDL to fridays after my squats and my other deadlift session to today, in the form of rack pulls. So Day 2(today) is now a big deadlift session. Should help with recovery.

[NomadicApe]

Slingshot Bench Press:
150kg x2

2sec Pause Bench Press:
120kg x2
120kg x2
120kg x2
120kg x2
120kg x2

Overhead Press:
60kg x5
60kg x5

Lat Pulldowns: 100kg 4x10
Facepulls: 45kg 3x15

[NomadicApe]

Squat:
190kg x3
170kg x3
170kg x3
170kg x3

Front Squat:
92.5kg x6
92.5kg x6
92.5kg x6

SLDL:
135kg x6
135kg x6
135kg x6

Machine Rows: 100kg 3x15

[NomadicApe]

Pause Squat:
170kg x3
152.5kg x3
152.5kg x3
152.5kg x3

Bench Press:
135kg x3
127.5kg x3
127.5kg x3

Tricep Pushdowns: 60kg 3x15


Had really bad food poisoning yesterday and had terrible sleep all weekend. Amazingly today went really well, hit all the numbers i wanted.

[NomadicApe]

Deadlift:
230kg x1
210kg x2
210kg x2

Rack Pull:
200kg x3
200kg x3

Bench Press:
110kg x5
110kg x5
110kg x5

Bentover DB Rows: 30kg 4x10


Today felt pretty crap. I still havent caught up on my sleep and my deadlifts just werent grooving today. 230kg is my PR, so at least i havent gotten weaker but it was certainly very heavy.

[NomadicApe]

Slingshot Bench Press:
147.5kg x3

2sec Pause Bench Press:
120kg x3
120kg x3
120kg x3

Close Grip Bench Press:
110kg x4
110kg x4

Facepulls: 40kg 3x20



Very fun day of training. All the pressing felt very strong. New 3rm on slingshot bench press.

[NomadicApe]

Squat:
192.5kg x3*
180kg x3
180kg x3

Front Squat:
97.5kg x5
97.5kg x5

SLDL:
140kg x5
140kg x5


So today was very ****. The * next to my squat set is there due to the fact that i bitched out and only hit 2 reps initially of my top set of 192.5. I got nervous and cut both reps higher than usual, so my turn around.point was much higher. Normally i squat very deep and get that bounce out the hole.
So i moved on to do the backoff work that I had planned. Hit 180kg x3 and it moved great, hit my usual depth. This got in my head a bit so decided i needed to get that last rep done for my 192.5 set. So i did it, full depth and it felt easier. **** me.
Moved on and did my last back off set and then other stuff.

TLDR: I bitched out and missed reps, came back later and got them. Lesson learned, be ferocious.

[NomadicApe]

Squat:
180kg x5
162.5kg x5
162.5kg x5
162.5kg x5

Bench Press:
127.5kg x5
115kg x5
115kg x5
115kg x5

Tricep Pushdowns: 60kg 3x15
DB Lateral Raises: 7.5kg 3x20


My plan was to peak over the next few weeks, but after last week ive decided i would rather just continue getting stronger and enjoy hitting little rep PRs in the gym.
So this is the start over of a new cycle. Main squats are back on day 1 with main bench, day 2 is only deadlifts, Day 3 and 4 are lighter variation days with more accessory work.

[FaIIen]

Yeah peaking is pretty much a waste of time, let alone 5 weeks of it as I'm doing rn. >_>

But I do have to admit that it's fun.

[NomadicApe]

Deadlift:
205kg x4
185kg x4
185kg x4
185kg x4

Hyperextensions: 40kg 3x10
Bentover DB Rows: 30kg 4x10
Planks: BW 3x60s


Felt pretty sore from yesterday, but after warming up everything went really well. I think this is a new 4RM on deadlifts... but im not sure. Definately had reps in the tank.

[NomadicApe]

Yeah peaking is pretty much a waste of time, let alone 5 weeks of it as I'm doing rn. >_>

But I do have to admit that it's fun.

I just wasnt feeling it, and i figure why spend three weeks trying to be strong or spend three weeks getting stronger.

You better bench that 150kg for both of us!

[NomadicApe]

High Bar Squat:
157.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4

Slingshot Bench Press:
142.5kg x4

2sec Pause Bench Press:
115kg x4
115kg x4
115kg x4
115kg x4

DB Shoulder Press: 17.5kg 3x15
Lat Pulldowns: 90kg 3x15

[FaIIen]

I just wasnt feeling it, and i figure why spend three weeks trying to be strong or spend three weeks getting stronger.

You better bench that 150kg for both of us!

Ye that's probably a smart move.

The 3 week peaking template that Barbell Medicine put out looked pretty neat. I suppose a quick peak like that could be used to resensitize to volume if needed. Might try that in 6 months or so.

140 moved really well today, I'm optimistic about the 150. Keeping my butt on the bench was a real struggle tho, gotta loosen them hips.

[NomadicApe]

Close Grip Bench Press:
100kg x7
100kg x7
100kg x7
100kg x7

SLDL:
150kg x7
150kg x7
150kg x7

Belt Squats: 55kg 3x10
Dips: BW 3x10
Machine Rows: 100kg 3x15


My plan to rig up belt squats kinda sucked. Next week ill probably do single leg press or split squats.

[NomadicApe]

Squat:
185kg x4
165kg x4
165kg x4
165kg x4

Bench Press:
130kg x4
117.5kg x4
117.5kg x4
117.5kg x4

Tricep Pushdowns: 60kg 3x15
DB Lateral Raises: 7.5kg 3x20

[NomadicApe]

Deadlift:
212.5kg x3
190kg x3
190kg x3
190kg x3

Hyperextensions: 40kg 3x10
Bentover DB Rows: 35kg 4x10
Planks: BW 3x60s

[NomadicApe]

High Bar Squat:
162.5kg x3
145kg x3
145kg x3
145kg x3
145kg x3

Slingshot Bench Press:
147.5kg x3

2sec Pause Bench Press:
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3

DB Shoulder Press: 17.5kg 3x15
Lat Pulldowns: 100kg 3x15

[NomadicApe]

Close Grip Bench Press:
102.5kg x6
102.5kg x6
102.5kg x6
102.5kg x6

SLDL:
155kg x6
155kg x6
155kg x6

Single Leg Press: 60kg 3x10
Dips: BW 3x10
Machine Rows: 100kg 3x15



Also played around with trying Sumo deadlifts. Im sure that Sumo could be my main stance, just requires a lot of technique work.

[NomadicApe]

Squat:
190kg x3
170kg x3
170kg x3
170kg x3

Bench Press:
132.5kg x3
120kg x3
120kg x3
120kg x3

Tricep Pushdowns: 60kg 3x15
DB Lateral Raises: 7.5kg 3x20