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  1. #91
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    8-3-2018

    Pause Squat:
    137.5kg x4
    137.5kg x4
    137.5kg x4
    137.5kg x4

    Pause Bench Press:
    95kg x4
    95kg x4
    95kg x4
    95kg x4
    95kg x4
    95kg x4

    Seated Row:
    70kg x8
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    Close Grip Bench Press:
    77.5kg x10
    77.5kg x10
    77.5kg x10
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  2. #92
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    9-3-2018

    Deadlift:
    192.5kg x2
    192.5kg x2
    192.5kg x2
    192.5kg x2
    192.5kg x2

    DB Shoulder Press:
    25kg x10
    25kg x10
    25kg x10
    25kg x10

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10

    Facepulls:
    40kg x20
    40kg x20
    40kg x20
    40kg x20

    Tricep Pushdowns: 45kg x50
    Bicep Curls: 12kg x50
    Lateral Raises: 5kg x50
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  3. #93
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    Trying out some RPE stuff. I'm really enjoying this form of training.

    Squat:
    155kg x4@8
    160kg x4 @9
    152.5kg x4@8
    152.5kg x4@8.5
    152.5kg x4@8.5

    Bench Press:
    112.5kg x4@9
    105kg x4@8
    105kg x4@8
    105kg x4@8.5
    105kg x4@8.5
    105kg x4@9

    3-count Pause Bench:
    90kg x5@8
    95kg x5@9
    90kg x5@8
    90kg x5@9

    Seated Row:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x15
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  4. #94
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    13-3-2018

    Deadlift:
    185kg x4@8
    190kg x4@9
    180kg x4@8.5
    180kg x4@8.5

    Floor Press:
    115kg x4@9
    107.5kg x4@8
    107.5kg x4@8.5
    107.5kg x4@9

    Front Squats:
    90kg x6@9
    85kg x6@9

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10
    BW x10
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  5. #95
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    Pause Squat:
    155kg x5@9
    147.5kg x5@9

    TnG Bench:
    107.5kg x6@9
    102.5kg x6@8.5

    Overhead Press:
    60kg x6@9
    57.5kg x6@9

    Facepulls:
    40kg x15
    40kg x15
    40kg x15
    40kg x30
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  6. #96
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    23-3-2018

    Deadlift:
    170kg x3
    180kg x3
    190kg x3

    Close Grip Bench Press:
    100kg x5
    105kg x5

    Close Grip Seated Rows:
    70kg x10
    80kg x10
    60kg x10

    Lat Pulldowns:
    80kg x10
    80kg x10
    80kg x10

    Really easy day, just going through the motions. Next week I want to start a proper structured program that lets me peak, hopefully hit some PRs in about 9 weeks.
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  7. #97
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    26-3-2018

    Squat:
    140kg x5
    140kg x5
    140kg x5
    140kg x5
    140kg x5

    Bench Press:
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5
    102.5kg x5

    Barbell Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
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  8. #98
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    27-3-2018

    Deadlift:
    170kg x5
    170kg x5
    170kg x5
    170kg x5
    170kg x5

    3-Count Pause Bench:
    95kg x3
    95kg x3
    95kg x3
    95kg x3

    Fat Grip Seated Row:
    60kg x10
    60kg x10
    60kg x10
    60kg x10
    60kg x10
    60kg x10
    Reply With Quote

  9. #99
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    29-3-2018

    Pause Squat:
    137.5kg x4
    137.5kg x4
    137.5kg x4
    137.5kg x4

    Close Grip Bench Press:
    92.5kg x4
    92.5kg x4
    92.5kg x4
    92.5kg x4
    92.5kg x4
    92.5kg x4

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8

    Facepulls:
    40kg x20
    40kg x20
    40kg x20
    40kg x20
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  10. #100
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    30-3-2018

    Deadlift:
    192.5kg x2
    192.5kg x2
    192.5kg x2
    192.5kg x2
    192.5kg x2

    Hyperextensions:
    50kg x8
    50kg x8
    50kg x8
    50kg x8

    Seated Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Fat Grip Static Hangs: x4
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  11. #101
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    2-4-2018

    Squat:
    145kg x5
    145kg x5
    145kg x5
    145kg x5
    145kg x5

    Bench Press:
    107.5kg x5
    107.5kg x5
    107.5kg x5
    107.5kg x5
    107.5kg x5

    Barbell Rows:
    67.5kg x10
    67.5kg x10
    67.5kg x10
    67.5kg x10
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  12. #102
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    3-4-2018

    Deadlift:
    175kg x5
    175kg x5
    175kg x5
    175kg x5
    175kg x5

    3-Count Pause Bench:
    97.5kg x3
    97.5kg x3
    97.5kg x3
    97.5kg x3

    Seated Rows:
    60kg x10
    60kg x10
    60kg x10
    60kg x10
    60kg x10
    60kg x10
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  13. #103
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    5-4-2018

    Pause Squat:
    140kg x4
    140kg x4
    140kg x4
    140kg x4

    Close Grip Bench Press:
    100kg x4
    100kg x4
    100kg x4
    100kg x4
    100kg x4
    100kg x4

    Overhead Press:
    57.5kg x8
    57.5kg x8
    57.5kg x8

    Tricep Pushdowns:
    55kg x10
    55kg x10
    55kg x10

    Facepulls:
    40kg x20
    40kg x20
    40kg x20
    40kg x20
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  14. #104
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    6-4-2018

    Deadlifts:
    195kg x2
    195kg x2
    195kg x2
    195kg x2
    195kg x2

    Hyperextensions:
    50kg x8
    50kg x8
    50kg x8
    50kg x8

    Seated Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    Pull ups:
    BW x10
    BW x10
    BW x10
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  15. #105
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    9-4-2018

    Squat:
    150kg x5
    150kg x5
    150kg x5
    150kg x5
    150kg x5

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

    Barbell Rows:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    Reply With Quote

  16. #106
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    10-4-2018

    Deadlift:
    180kg x5
    180kg x5
    180kg x5
    180kg x5
    180kg x5

    3-Count Pause Bench:
    100kg x3
    100kg x3
    100kg x3
    100kg x3

    Seated Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10
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  17. #107
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    12-4-2018

    Pause Squat:
    142.5kg x4
    142.5kg x4
    142.5kg x4
    142.5kg x4

    Close Grip Bench Press:
    102.5kg x4
    102.5kg x4
    102.5kg x4
    102.5kg x4
    102.5kg x4
    102.5kg x4

    Overhead Press:
    57.5kg x8
    57.5kg x8
    57.5kg x8

    Facepulls:
    40kg x20
    40kg x20
    40kg x20
    40kg x20

    Push ups:
    BW x60
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  18. #108
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    13-4-2018

    Deadlift:
    200kg x1
    200kg x1
    200kg x1
    200kg x1
    200kg x1

    Hyperextensions:
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    Seated Rows:
    70kg x8
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Fat Bar Hangs:
    30 secs x3
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  19. #109
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    16-4-2018

    Squat:
    155kg x5
    155kg x5
    155kg x5
    155kg x5
    155kg x5

    Bench Press:
    112.5kg x5
    112.5kg x5
    112.5kg x5
    112.5kg x5
    112.5kg x5

    Barbell Rows:
    70kg x10
    70kg x10
    70kg x10
    70kg x10

    Really good day of lifting. I remember when 150+kg was an absolute 3RM, the fact I'm now doing 155kg 5x5 really feels great. Hoping it will add up to me squatting 200kg in the next 4 weeks. Bench Press moved ok, the final reps on the last two sets were very hard. Next week I start to reduce volume and increase intensity. Ill be going from 5x5 to 5x3 on all my volume work.
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  20. #110
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    NomadicApe is offline

    17-4-2018

    Deadlift:
    185kg x5
    185kg x5
    185kg x5
    185kg x5
    185kg x5

    3-count Pause Bench:
    102.5kg x3
    102.5kg x3
    102.5kg x3
    102.5kg x3

    Seated Rows:
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10
    65kg x10
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  21. #111
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    19-4-2018

    Pause Squat:
    145kg x4
    145kg x4
    145kg x4
    145kg x4

    Close Grip Bench Press:
    105kg x4
    105kg x4
    105kg x4
    105kg x4
    105kg x4
    105kg x4

    Overhead Press:
    60kg x8
    60kg x7
    50kg x8

    Facepulls:
    40kg x20
    40kg x20
    40kg x20
    45kg x20
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  22. #112
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    20-4-2018

    Deadlift:
    205kg x1
    205kg x1
    205kg x1
    205kg x1
    205kg x1

    Hyperextensions:
    75kg x8
    75kg x8
    75kg x8
    75kg x8

    Seated Rows:
    70kg x8
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    Pull Ups:
    BW x11
    BW x11
    BW x11
    BW x11


    This was the final day of this week, deadlifts are feeling really strong. Last single today was a @9.5RPE, but formed stayed tight. No hitching or rounding in my lower back. Excited for the next three weeks, I'm going to be slowly peaking so that in four weeks time I should hit some PRs.
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  23. #113
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    23-4-2018

    Squat:
    160kg x3
    160kg x3
    160kg x3
    160kg x3
    160kg x3

    Bench Press:
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3

    Barbell Rows:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
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  24. #114
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    24-4-2018

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

    3-Count Pause Bench:
    105kg x3
    105kg x3
    105kg x3
    105kg x3

    Fat Grip Seated Rows:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10
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  25. #115
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    26-4-2018

    Pause Squat:
    147.5kg x3
    147.5kg x3
    147.5kg x3
    147.5kg x3

    Close Grip Bench Press:
    107.5kg x4
    107.5kg x4
    107.5kg x4
    107.5kg x4
    107.5kg x4
    107.5kg x4

    Overhead Press:
    57.5kg x8
    57.5kg x8
    57.5kg x8

    Facepulls:
    45kg x20
    45kg x20
    45kg x20
    45kg x20
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  26. #116
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    27-4-2018

    Deadlift:
    207.5kg x1
    207.5kg x1
    207.5kg x1
    207.5kg x1
    207.5kg x1

    Hyperextensions:
    80kg x8
    80kg x8
    80kg x8
    80kg x8

    Seated Rows:
    75kg x7
    75kg x7
    75kg x7
    75kg x7
    75kg x7

    Pull Ups:
    BW x11
    BW x11
    BW x11
    BW x11
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  27. #117
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    30-4-2018

    Squat:
    165kg x2
    165kg x2
    165kg x2
    165kg x2
    165kg x2

    Bench Press:
    122.5kg x2
    122.5kg x2
    122.5kg x2
    122.5kg x2
    122.5kg x2

    Barbell Rows:
    75kg x10
    75kg x10
    75kg x10
    75kg x10
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  28. #118
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    1-5-2018

    Deadlift:
    195kg x2
    195kg x2
    195kg x2
    195kg x2
    195kg x2

    3-Count Pause Bench:
    107.5kg x3
    107.5kg x3
    107.5kg x3
    107.5kg x3

    Fat Grip Seated Rows:
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10
    70kg x10

    Feeling great, deadlift moved really really well. The pause bench reps were flying off my chest. I feel like the long pause bench reps have made a huge difference to my bench pressing strength.
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  29. #119
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    3-5-2018

    Pause Squat:
    150kg x2
    150kg x2
    150kg x2
    150kg x2

    Close Grip Bench Press:
    110kg x3
    110kg x3
    110kg x3
    110kg x3
    110kg x3
    110kg x3

    Overhead Press:
    60kg x6
    60kg x6
    60kg x6

    Tricep Pushdowns:
    55kg x15
    55kg x16
    55kg x12

    Facepulls:
    45kg x20
    45kg x20
    45kg x20
    45kg x20
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  30. #120
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    4-5-2018

    Deadlift:
    210kg x1
    210kg x1
    210kg x1
    210kg x1
    210kg x1

    Hyperextensions:
    85kg x8
    85kg x8
    85kg x8
    85kg x8

    Fat Grip Seated Rows:
    75kg x7
    75kg x7
    75kg x7
    75kg x7
    75kg x7

    Fat Grip Pull Ups:
    BW x11
    BW x11
    BW x11
    BW x11

    Grip work
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