Strong, Stronger, Strongerer

**NomadicApe** · 05-08-2019, 10:02 PM

Front Squat:
85kg x10
85kg x10
85kg x10
85kg x10

Leg Press: 180kg 3x10
Lat Pulldowns: 90kg 3x20
Abs: BW 3x15

**NomadicApe** · 05-09-2019, 09:58 PM

Close Grip Bench Press:
95kg x10
95kg x10
95kg x10
95kg x10

Rack Pulls:
190kg x6
190kg x6
190kg x6

DB Shoulder Press: 25kg 3x15
Cable Rows: 80kg 3x20

**NomadicApe** · 05-12-2019, 10:41 PM

High Bar Squat:
140kg x8
140kg x8
140kg x8
140kg x8
140kg x8

TnG Bench Press:
105kg x8
105kg x8
105kg x8
105kg x8
105kg x8

Goblet Squat: 35kg 2x15
DB Incline Press: 25kg 3x20

Squats were kinda tough today. Was ill over the weekend, and stomach felt off. Got it done though.

**NomadicApe** · 05-13-2019, 10:36 PM

Stiff Leg Deadlift:
160kg x7
160kg x7
160kg x7
160kg x7
160kg x7

Hyperextensions: 25kg 3x15
DB Seal Rows: 20kg 3x20

Lower back very pumped after this session. 160kg was a big milestone for SLDL, hopefully i can keep this linear progression going.

**NomadicApe** · 05-14-2019, 09:32 PM

Slingshot Bench Press:
120kg x8
120kg x8

Spoto Bench Press:
95kg x10
95kg x10
95kg x10
95kg x10

DB Lateral Raises: 7.5kg 4x20
Overhead Tricep Extensions: 35kg 4x20
Facepulls: 35kg 4x20

**NomadicApe** · 05-15-2019, 09:55 PM

Front Squat:
90kg x10
90kg x10
90kg x10
90kg x10

Leg Press: 200kg 3x10
Lat Pulldowns: 90kg 3x20
Leg Raises: BW 3x15

Front Squats ever so slowly becoming less poverty. Ive been doing 5kg jumps each week with FS, compared to other lifts just doing 2.5kg jumps. However this week was pretty tough, so next week I will only go up by 2.5kg

**NomadicApe** · 05-16-2019, 10:47 PM

Close Grip Bench Press:
97.5kg x10
97.5kg x10
97.5kg x10
97.5kg x10

Rack Pull:
195kg x6
195kg x6
195kg x6

DB Shoulder Press: 25kg 3x15
Cable Rows: 85kg 3x20

CGBP feeling very strong today. Hopefully next week i can figure out a way to make my rack pull from knee height, instead of above the knee. Im looking at doing another 3 weeks of this hypertrophy work.

**NomadicApe** · 05-19-2019, 10:43 PM

High Bar Squat:
142.5kg x8
142.5kg x8
142.5kg x8
142.5kg x8
142.5kg x8

TnG Bench Press:
107.5kg x8
107.5kg x8
107.5kg x8
107.5kg x8
107.5kg x8

DB Split Squats: 5kg 2x15
DB Incline Press: 30kg 3x15

So continuing with this hypertrophy/linear progression. No changes to any of the barbell movements but ive changed a few of the accessory movements

**NomadicApe** · 05-20-2019, 09:45 PM

Stiff Leg Deadlift:
162.5kg x7
162.5kg x7
162.5kg x7
162.5kg x7
162.5kg x7

Hyperextensions: 30kg 3x15
DB Seal Rows: 22.5kg 3x20

**NomadicApe** · 05-21-2019, 11:20 PM

Slingshot Bench Press:
122.5kg x8
122.5kg x8

Spoto Bench Press:
97.5kg x10
97.5kg x10
97.5kg x10
97.5kg x10

DB Lateral Raises: 7.5kg 4x20
Tricep Pushdowns: 45kg 4x20
DB Rear Delt Flyes: 5kg 4x20

**NomadicApe** · 05-22-2019, 10:23 PM

Front Squat:
92.5kg x10
92.5kg x10
92.5kg x10
92.5kg x10

Leg Press: 200kg 3x10
Leg Raises: BW 3x15

**NomadicApe** · 05-23-2019, 10:56 PM

Close Grip Bench Press:
100kg x10
100kg x10
100kg x10
100kg x10

Rack Pull:
200kg x6
200kg x6
200kg x6

DB Shoulder Press: 25kg 3x15
Lat Pulldowns: 90kg 3x20

**NomadicApe** · 05-26-2019, 11:15 PM

High Bar Squat:
145kg x8
145kg x8
145kg x8
145kg x8
145kg x8

TnG Bench Press:
110kg x8
110kg x8
110kg x8
110kg x8
110kg x8

DB Split Squat: 5kg 2x15
DB Incline Press: 30kg 3x15

**NomadicApe** · 05-27-2019, 10:23 PM

Stiff Leg Deadlift:
165kg x7
165kg x7
165kg x7
165kg x7
165kg x7

Hyperextensions: 30kg 3x15
DB Seal Rows: 22.5kg 3x20

**NomadicApe** · 05-28-2019, 10:16 PM

Slingshot Bench Press:
125kg x8
125kg x8

Spoto Bench Press:
100kg x10
100kg x10
100kg x10
100kg x10

DB Lateral Raises: 7.5kg 4x20
Tricep Pushdowns: 45kg 4x20
Rear Delt Flyes: 5kg 4x20

Had some serious DOMS from yesterdays deadlifts. Didnt affect todays session though, felt good to be moving around. Got one hell of a shoulder/tricep pump going on.

**NomadicApe** · 05-29-2019, 09:44 PM

Front Squat:
95kg x10
95kg x10
95kg x10
95kg x10

Leg Press: 200kg 3x10
Leg Raises: BW 3x15

**NomadicApe** · 05-30-2019, 10:25 PM

Close Grip Bench Press:
102.5kg x10
102.5kg x10
102.5kg x10
102.5kg x10

Rack Pulls:
205kg x6
205kg x6
205kg x6

DB Shoulder Press: 25kg 3x15
Lat Pulldowns: 90kg 3x20

**NomadicApe** · 06-02-2019, 10:18 PM

High Bar Squat:
160kg x8 <---- 8RM PR!

TnG Bench Press:
120kg x10 <----- 10RM PR!

DB Split Squats: 5kg 2x15
DB Incline Press: 30kg 3x15

This is the last week of my hypertrophy block. Im dropping the volume this week massively and either doing a single top set or half the regular volume.
Two big PRs today. The High Bar Squats were really hard but im pleased with 160kg. TnG Bench Press was a big surprise today. I had planned to hit an 8RM on that as well, however it moved amazingly well so went for more reps. 120kg x10 feels pretty great!

**NomadicApe** · 06-03-2019, 09:32 PM

Stiff Leg Deadlift:
180kg x7 <----- PR!

Hyperextensions: 30kg 3x15
DB Seal Rows: 22.5kg 3x20

Another successful day done. I was hoping for 170-175kg for a 7RM, but 180kg was in the back of my mind. Warm ups flew up, last warm up single of 175 felt great, so 180kg went on the bar. Was a pretty good set but definately some form break down on the last rep. So that now gives me:
High Bar Squat: 160kg 8RM
TnG Bench Press: 120kg 10RM
Stiff Leg Deadlift: 180kg 7RM
The rest of this week will be more like a deload with half the amount of volume for barbell lifts.

**NomadicApe** · 06-04-2019, 10:00 PM

Slingshot Bench Press:
127.5kg x8

Spoto Bench Press:
102.5kg x10
102.5kg x10

DB Lateral Raises: 7.5kg 4x20
Tricep Pushdowns: 45kg 4x20
Rear Delt Flyes: 5kg 4x20

**NomadicApe** · 06-05-2019, 09:55 PM

Front Squat:
97.5kg x10
97.5kg x10

Leg Press: 200kg 3x10
Leg Raises: BW 3x15

This will be my last time doing front squats for a while. Even though they are still fairly poverty i do feel like ive made good improvements in technique and gotten stronger at doing them.

**NomadicApe** · 06-06-2019, 10:01 PM

Close Grip Bench Press:
105kg x10
105kg x10

Rack Pull:
210kg x6

DB Shoulder Press: 25kg 3x15
Lat Pulldowns: 95kg 3x20

Last session of hypertrophy block. CGBP and Rack pulls felt great. Very excited to get back to doing comp. style lifts next week.

**NomadicApe** · 06-09-2019, 11:22 PM

Squat:
190kg x1
155kg x6
155kg x6
155kg x6

Bench Press:
135kg x1
115kg x6
115kg x6
115kg x6

DB Incline Press: 30kg 3x10
Abs: BW 3x15

**NomadicApe** · 06-10-2019, 10:17 PM

Deadlift:
212.5kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1
185kg x1

Hyperextensions: 40kg 3x10
Cable Rows: 90kg 4x10

Deadlifts felt pretty sluggish today, very slow off the floor. Hopefully, this changes as i get used to doing them again.

**NomadicApe** · 06-11-2019, 09:42 PM

2sec Pause Bench Press:
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4

DB Shoulder Press: 30kg 3x10
Tricep Extensions: 35kg 3x15

Easy bench press today. I think all that Spoto pressing has helped a lot. I also threw in some very light deadlifts afterwards, i was annoyed how bad yesterdays form felt and wanted to practice some new technique.

**NomadicApe** · 06-12-2019, 10:01 PM

Pause Squat:
150kg x4
150kg x4
150kg x4
150kg x4
150kg x4

DB Split Squat: 17.5kg 3x10
Abs: BW 3x20

Low Bar felt a lot more natural this session compared to monday. My last set of squats was probably a lower RPE than the first and second set. I guess i got into the groove more and dialed in my form.

**NomadicApe** · 06-13-2019, 09:54 PM

Slingshot Bench Press:
140kg x2
140kg x2

Close Grip Bench Press:
107.5kg x6
107.5kg x6
107.5kg x6

Pause Deadlift:
170kg x3
170kg x3
170kg x3

Pull Ups: BW 4x10

I made some adjustments to my deadlift technique and they are working very very well. Pause deadlifts felt really good, no form breakdown at all. Excited to see if this can finally help me make progress.

**NomadicApe** · 06-16-2019, 10:42 PM

Squat:
192.5kg x1
160kg x5
160kg x5
160kg x5
160kg x5

Bench Press:
140kg x1
120kg x5
120kg x5
120kg x5
120kg x5

DB Incline Press: 30kg 3x10
Abs: BW 3x15

**NomadicApe** · 06-17-2019, 10:33 PM

Deadlift:
212.5kg x1
190kg x1
190kg x1
190kg x1
190kg x1
190kg x1
190kg x1
190kg x1
190kg x1
190kg x1
190kg x1

Hyperextensions: 40kg 3x10
Cable Rows: 90kg 4x10

Deadlifts not feeling good again. Didnt help ive had a bad stomach past 2 days, but it was really bad form break down. Motivation took a nose dive halfway through today.
Im starting to realise that its always my left knee that caves in on deadlifts, which is the same knee that hurt before when i increased my squat frequency. Well i have pretty flat feet, especially on my....... you guessed it, left leg! Going to try and get some insoles for my lifting shoes, maybe that will make a difference.
I believe its to do with the angle of bend in my knee, which is why my SLDL and rack pulls are very strong. Both movements avoid that angle where my ankle and knee start to cave in.

**NomadicApe** · 06-24-2019, 12:09 AM

Squat:
180kg x1
162.5kg x5
162.5kg x5
162.5kg x5
162.5kg x5

Bench Press:
130kg x1
117.5kg x5
117.5kg x5
117.5kg x5
117.5kg x5

Cable Rows: 80kg 3x10
Tricep Pushdowns: 55kg 3x15

Got really ill last week, so skipped training. Back at it again this week.

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